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NASM Certified Personal Trainer · Client Relations and Behavioral Coaching

NASM Certified Personal Trainer: Motivation and Behavior Change Concepts

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Overview

This chapter covers how people change habits and how a trainer can help them stick with exercise. It includes goal setting, types of motivation, and the stages of change. The exam often describes a client and asks what stage they are in or what to do next.

SMART goals are specific, measurable, attainable, realistic, and time-bound. A goal like 'walk 30 minutes, 3 days a week, for the next 4 weeks' is SMART, while 'get in shape' is not.

Intrinsic motivation comes from inside, such as enjoying the activity or feeling good. Extrinsic motivation comes from outside, such as rewards or pressure from others. Intrinsic motivation tends to last longer.

The stages of change are precontemplation, contemplation, preparation, action, and maintenance. When a client starts missing sessions, the first step is to find the barriers, such as time, cost, or stress, and then solve them together.

Key concepts

  • SMART goals

    Goals that are Specific, Measurable, Attainable, Realistic, and Time-bound. Example: 'Walk 30 minutes, 3 days a week, for 4 weeks.'

    Memory tipIf you cannot measure it or put a date on it, it is not SMART.

  • Intrinsic motivation

    Motivation that comes from within, such as enjoying exercise, feeling proud, or wanting more energy.

    Memory tipIntrinsic = Inside.

  • Extrinsic motivation

    Motivation that comes from outside, such as prizes, money, praise, or pressure from others.

    Memory tipExtrinsic = External.

  • Stages of change

    Precontemplation (not thinking about change), contemplation (thinking about it), preparation (getting ready soon), action (recently started), and maintenance (keeping it up over time).

    Memory tipNot thinking, thinking, planning, doing, keeping.

  • Barriers

    Things that get in the way of exercise, such as lack of time, cost, stress, or injury. Finding and solving barriers helps clients stick with training.

    Memory tipMissed sessions? Ask 'what got in the way?' first.

Often tested

  • Precontemplation means not thinking about change at all; contemplation means thinking about it.
  • A client who recently started exercising is in the action stage; one who has kept it up for a long time is in maintenance.
  • Enjoyment is intrinsic; a prize or reward is extrinsic.
  • When a client misses sessions, find the barriers before changing the program.

Easy to confuse: Stages of change

StageWhat the client is like
PrecontemplationNot thinking about exercising
ContemplationThinking about it, but not ready yet
PreparationPlanning to start soon, taking small steps
ActionRecently started exercising
MaintenanceHas kept exercising for a long time

3 sample questions

Verified practice questions from this unit.

Practice questionReviewedClient Relations and Behavioral Coaching › Motivation and Behavior Change★★★★★

Question 1. In a SMART goal, what does the letter T stand for?

  1. ① Total
  2. ② Trainer-approved
  3. ③ Time-bound
  4. ④ Tough
▼ Show answer and explanation▲ Hide answer and explanation

Answer: ③ Time-bound

Key point: SMART: T = time-bound

SMART goals are specific, measurable, attainable, realistic, and time-bound.

Wrong choices

  • Total: This is not part of SMART.
  • Trainer-approved: This is not part of SMART.
  • Tough: This is not part of SMART.
Practice questionReviewedClient Relations and Behavioral Coaching › Motivation and Behavior Change★★★★★

Question 2. Which is the best example of a SMART goal?

  1. ① Get in shape
  2. ② Lose weight as fast as possible
  3. ③ Walk briskly for 30 minutes, 3 days a week, for the next 8 weeks
  4. ④ Be healthier someday
▼ Show answer and explanation▲ Hide answer and explanation

Answer: ③ Walk briskly for 30 minutes, 3 days a week, for the next 8 weeks

Key point: SMART goal is specific and has a deadline

A SMART goal has clear amounts, a time frame, and is realistic.

Wrong choices

  • Get in shape: This is not specific or measurable.
  • Lose weight as fast as possible: This is not realistic or time-bound.
  • Be healthier someday: This is not specific or time-bound.
Practice questionReviewedClient Relations and Behavioral Coaching › Motivation and Behavior Change★★★★★

Question 3. Which is an example of intrinsic motivation?

  1. ① Exercising to win a prize
  2. ② Exercising to please the trainer
  3. ③ Exercising because it feels good and is enjoyable
  4. ④ Exercising to avoid a fee
▼ Show answer and explanation▲ Hide answer and explanation

Answer: ③ Exercising because it feels good and is enjoyable

Key point: Intrinsic = from inside the person

Intrinsic motivation comes from enjoyment or personal meaning. Prizes and pressure from others are extrinsic.

Wrong choices

  • Exercising to win a prize: A prize is an outside reward.
  • Exercising to please the trainer: This comes from outside.
  • Exercising to avoid a fee: This is an outside pressure.
Practice 5 questions from this unit →