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Behavior Change Plan Part One

Due Date: October 31, 2017 Total Points 20

Directions: To answer these questions, review the Pre-Participation Screening and Wellness Questionnaires and
use MI through discussions with your client. Type thorough answers for each question. You MUST attach the Pre-
Participation Screening and Wellness Questionnaires to receive credit for this assignment.

A. List the reasons your client is in the SHU Personal Training Program. Based on your motivational
interviews, what are the underlying motivations for his/her participation in the program? (2 pts)

Tina is participating in the SHU Personal Training Program to lose 15 pounds, to become more flexible,
and to strengthen areas where she has previously had problems (her neck, shoulders, and back). Her underlying
motivations are her drive to just feel better and be able to move better. Due to many injuries, Tina feels that she
does not move as well as she used to.

B. What are your clients intrinsic motivators (doing something for the reward inherit in the activity itself) for
exercise? How are you incorporating these into your clients program? (2 pts)

Tina knows that through this exercise program, she is helping herself become healthier and helping herself
move better. Tinas job can be exceptionally demanding. She works with special needs students and is consistently
helping them move in and out of a van. While she improves on her flexibility and strength, she is helping herself
become more able to move with the students. She has also mentioned that she does it for her family. Long term, she
wants to be a grandma that keeps up with the grandkids as she puts it. We constantly incorporate flexibility into
our program. We include yoga to help focus on flexibility, as well as balance and strength. We also incorporate
strength training focusing on strengthening her neck, shoulders, back, and core.

C. Using the table on page 69 of the Coaching Psychology Manual, state your clients reasons to stay the same
and reasons to change his/her behaviors. Do not compute composite scores. (2 pts)

Some reasons that Tina would say that she should stay the same would be that she didnt want to further
harm herself and she feels as though aging is apart of life and that it will happen regardless of what she does to
potentially prevent it.
Some reasons to change would be so that she is able to move and be around her family for a longer period
of time. She would only benefit from strengthening areas to help prevent any further injury to her problem areas. It
would also be beneficial for her to improve because it would help her be able to move more fluidly while she is

D. Using the confidence ruler on page 70 of the Coaching Psychology Manual, provide your clients
confidence number for a critical behavior he/she wants to change. Why did he/she not pick a lower
number? What would assist your client to get a higher number? (2 pts)

Willingness: 5
Confidence: 1
Readiness: 7
Tina is willing to change to become better for her own self. I think she is ready to take the next step and put
herself out there to exercise more. I will assist Tina by showing her the progress she has made in such a short
amount of time. I think once she realizes and can physically see the results; she will be more willing to exercise.
Tina had really low confidence coming into this program. She was extremely weary about exercising in front of
others in the gym. She was also very nervous about actually receiving results and she did not expect to see any. I
have been helping Tina through this by showing her that many different people come to the gym and its all for the
same purposeto get better! I know Tina believed she would be judged, but as the semester has gone on, she has
realized that this is not what happens in a gym. Finally, Tina was ready to change at the beginning of the program.
She knew she needed to change. I helped her through this by exhibiting the benefits of exercising long term.
E. Transtheoretical Model: Stages of Change, Self-Efficacy, Decisional Balance
Review your clients wellness questionnaire entitled The Exercise Questionnaire which contains
information on stage of change, self-efficacy, and decisional balance (last pages). This information can be
used to successfully move your client into the direction of a physically active lifestyle or help him/her
maintain exercise behavior. Use the scoring system below to identify your clients stage of change at the
beginning of the semester:
If 1-4 = No = Precontemplation
If 1,3,4 = No and 2 = Yes = Contemplation
If 1,2 = Yes and 3 = No = Preparation
If 1,2,3 = Yes and 4 = No = Action
If 1,2,3,4 = Yes = Maintenance
Stage of change: Contemplation

1. Based on the definition of regular exercise in the Exercise Questionnaire, do you agree that this was
the clients stage of change at the beginning of the semester? If no, which stage do you think your
client is in? Explain (1 pt)

Truthfully, I believe Tina would be in the maintenance stage. She exercises 5-6 times a week by walking or
biking for at least 30 minutes. I think Tina was really anxious while completing the packet and only thought
exercising included weight lifting. Tina is in excellent cardiovascular health and that was present during her testing.
She exercises consistently and through everything because she knows that it helps her through rough days.

2. Which stage of change do you think your client is in now? Explain. (1 pt)

I still think she would be in maintenance, but shes learning more to become a more complete package.
Like I said before, she was in excellent cardiovascular health, but had little to no experience in weight lifting. She is
learning proper form and new exercises to help encourage her confidence in a gym setting.

3. Briefly summarize what you found from the self-efficacy questions (number 6a-e). Does your client
have a high, moderate or low self-efficacy towards exercise? What can you do to help your client
improve/maintain his/her self-efficacy based on the answers to the questions? (2 pts)

Tina said that she has low self-efficacy. I dont think she realizes how much she does exercise daily. She
walks every weekday for 30 minutes while her students are busy. Thats exercise! I think I need to improve Tinas
confidence in herself. I have been doing this by showing her, her own progress.

4. Briefly summarize what you found from reviewing the decisional balance data (number 7). (1 pt)
PROS = a, b, d, e, f, h, i, j, l, n
CONS = c, g, k, m, o, p

Tina agreed with most of the pros, but was neutral about most of the cons. If Tina had more information about some
of the cons like, exercising taking time away from family, she would disagree with them. This also led me to
believe that Tina was ready for change. She agreed that exercise would be beneficial to her.
5. Choose another health/fitness related behavior that your client is working on that is not considered
regular aerobic exercise. State the behavior and determine the stage of change for this specific
behavior. Explain how you came to this conclusion. (2 pts)

We are working on strength training with Tina. For her stage of change I believe she would be at
contemplation. She knows it is beneficial to her, however she still has her doubts about it. I know she would be at
this stage because she does not currently weight lift, she does not strength train regularly; she has not strength
trained regularly in the past 6 months or 3 months. But, she does want and intend to strength train in the next six

6. Answer the three questions in the box on page 41 in the Coaching Psychology Manual with regard to
this health/fitness related behavior. (2 pts)
Strength training is another major component to our fitness. It helps our muscles and bones grow stronger.
It can also reduce injury on the body. There can be some risks associated with weight lifting. Improper form can
cause serious injury to the body. Lifting too much weight can also wreak havoc on the body. It would take Tina
working strength training into her program at least three times a week. This would include roughly 8-10 different
exercises with at least 3 sets with 10-15 repetitions to help with Tinas weight loss goal.

7. Comment on your clients self-efficacy with regard to this health/fitness related behavior. (1 pt)

My clients self-efficacy is low in regard to strength training. Tina has been nervous and reluctant to use
weights in our program. She has had several painful injuries that make it difficult for her to move. She is scared to
re-aggravates her injuries, and she believes strength training will do this.

8. List and describe which coaching skills for behavior change you will implement to help your client
with this behavior. (2 pts)

For Tina, I will use a nurturing approach that also keeps it entertaining and educational. I care about her
injuries, but I know just how to help her gain strength. I think it is best to take this approach because I can really
empathize with her and her lack of confidence in the gym. I am able to keep things light and fun, all while showing
Tina the proper form and technique. This will make her feel comfortable and help her all at the same time.
Behavior Change Plan Part Two Establishing a Vision and Setting Behavioral Goals 10 points

Directions: This assignment will help you client establish a wellness vision and set SMART behavioral goals. For
this assignment, you will help your client to:
1. Articulate a Wellness Vision including all components of wellness (physical, emotional,
occupational/lifestyle, spiritual, social, and intellectual). Be prepared to explain each of these components
to your client.
2. Determine intended outcomes for the semester (hopes and dreams).
3. Set semester SMART behavioral goals. (Example: By the end of the semester, I want to be able to do a
specific behavior that I cant do now but will be able to do by the end of the semester. This behavior will
help me to progress toward my intended outcomes.)
4. Set weekly SMART behavioral goals. (Example: This week, I will do a specific behavior that will help
me to progress towards my semester SMART Behavioral Goal(s).)

1. Articulate a Wellness Vision:

My wellness vision is:

The components of my wellness vision involve mindset, the body, and active recovery. This vision
helps detail everything I envision for Tina. Your mindset is the first and arguably most important to your
wellness. Without the drive or will to want to be better, you will never do it. It is imperative to have your
mind in the right place so that you can exercise properly. Next, your body is what will be performing the
physical work. We must take proper care of our bodies in order to be able to use them properly. This will
involve proper fitness routines, proper nutrition, as well as making sure everything is going smoothly
according to the doctors. The last component of wellness is your active recovery. Allowing our bodies to
rest is necessary for proper recovery, however, that does not mean we lay around all day doing absolutely
nothing. As appealing as that may sound, taking a short walk or two throughout the day will only keep your
body feeling loose and fluid.

The challenges that would be met or overcome to reach this vision would be:
Some challenges Tina may have to overcome are her injuries. Tina works a physically demanding
job. She has a lot of issues with her back being thrown out of place. So much so that she visits the
chiropractor at a minimum of once per week. Another challenge Tina will have to overcome will be her
opposition to weight training.

My strengths to overcome these challenges are:

Tina is always compliant and willing to do whatever she can to help herself. She has a positive and
upbeat outlook on everything we are doing and is never afraid to try something.

My executable strategy to overcome these challenges is:

When Tina is dealing with an injury, she must be able to slowly get out of it. She knows that doing
absolutely nothing would only hurt her worse. While it is okay to rest, she must stay active to keep her
body moving fluidly and to prevent further injury. If she is injured, Tina will still try to walk for at least 30
minutes a day. They can be in ten-minute bouts or all at once, as long as she reaches 30 minutes. If Tina is
unwilling to try to strength train, she could try to use body weight first. Do not use any weight, but simply
modify it so that it is a body weight exercise. After she became comfortable with body weight, she could
move on to resistance bands. After that, she could work her way up to weights.
When you are finished with this, review, confirm and clarify the information obtained.

2. List at least 3 of your clients intended outcomes for the semester. (Hopes and Dreams)
1. To loose roughly 20 pounds.
2. To gain flexibility.
3. To strengthen her core, back, shoulders, and neck.

3. Set two or three semester SMART behavioral goals.

Semester Behavioral Goal #1: Tina will increase her repetition counts in all of her strength training
exercises by two reps every two weeks and increase her heart rate in her cardiovascular routine to
help her lose 20 pounds.

Confidence Ruler (1-10): 5

I rated this goal as a 5 because I know Tina is very nervous and very precautious as to what she is doing. I
know she is nervous to weight train so I think she will not be open to upping the weight each week.

Completed %: 85%

Explain: Tina has done really well with this goal. The first week she started with little to no weight and a
minimum of 8 repetitions. The following week she said she had felt better, enough to increase the weight
and up the repetitions. More recently, Tina was injured and could not perform several exercises. Out of the
ones she could do, she still completed the upped repetitions but remained at the same weight.

Is the above behavioral goal reflected in the Exercise Prescription? X yes ______ no
To which intended outcome(s) is this semester behavior goal related? #1
To which weekly behavioral goal is this semester behavioral goal related? #1

Semester Behavioral Goal #2: Tina will stretch five times a week to improve the flexibility in the
joints of her lower body, back, shoulders, and neck.

Confidence Ruler (1-10): 8

I rated this goal an 8 because after the first time we went through our flexibility program, Tina loved it. I
feel confident that she will do this five times a week, but she has to make time.

Completed %: 80%

Explain: Tina is working her way up to five times a week. Currently we are at four times a week. I will ask
her to stretch for five in the upcoming week so that she may complete this goal.

Is the above behavioral goal reflected in the Exercise Prescription? X yes ______ no
To which intended outcome(s) is this semester behavior goal related? # 2
To which weekly behavioral goal is this semester behavioral goal related? # 2
Semester Behavioral Goal #3: Tina will incorporate strength training into her fitness routine at least
three times a week to strengthen her core, neck, shoulders, and back with at least 8-10 exercises
focusing on strictly upper body one day, lower body another, and then a full body workout for her
third day. Core can be included in any of the days.

Confidence Ruler (1-10): 4

Tina has openly explained her nervousness for weight training. I am unsure of whether or not she will
continue to strength train after our program.

Completed %: 66%

Tina strength trains twice with me, but does not do one day on her own.

Is the above behavioral goal reflected in the Exercise Prescription? X yes ______ no
To which intended outcome(s) is this semester behavior goal related? #3
To which weekly behavioral goal is this semester behavioral goal related? #3

4. Set two or three weekly SMART behavioral goals.

Date: October 31, 2017

Weekly behavioral goal #1: Tina will do at least 12 reps for three sets of each exercise in our strength
training routine.

Confidence Ruler (1-10): 8

Completed %: 0%

Explain: Tina threw her back out of place helping a student from his wheelchair and into the van. She did
not have a chance to visit her chiropractor yet, so she was in a lot of pain and unable to do exercises.

Weekly behavioral goal #2: Tina will stretch Tuesday, Thursday, and two days of her choice to the
point of discomfort to improve her flexibility.

Confidence Ruler (1-10): 7

Completed %: 65%

Explain: Tina stretched twice with me, but only once on her own.
Weekly behavioral goal #3: Tina will learn one new exercise this week so that she may use them on
her own.

Confidence Ruler (1-10): 6

Completed %: 50%

Explain: I introduced a new exercise each night with Tina. The first night was standing hip raises
and she completed those, but on Thursday night she was unable to do her new exercise due to injury.