Basic Sport Psychology for the Personal Trainer - Part
II
By Jeff Fields MS ATC CSCS
In part 1 of this article we looked at sport psychology as a discipline, sport psychology theory as well as motivational types. Part 2 will examine goal setting, interventions and “burn-out”.
Goal Setting
When a fitness/conditioning professional first begins to work with a new client he/she must first devise a strategy to help the client attain his/her goals. In order for the personal trainer to help set appropriate fitness goals for the client he/she must first have an understanding of physiology, biomechanics and the client’s physical makeup and abilities. Without this foundation he/she will not be able to fully serve the client’s needs. Assuming that the fitness professional possesses these basic competencies he/she can go about the business of helping his/her client set appropriate goals. Goal setting has received a lot of attention in the past and really deserves the same attention today.
Goal setting provides a plan for the attainment of one’s desires. It has been said, “The wind does not blow in favor of a ship without a sail”. In other words once you know where it is you actually want to wind up, you need a burning desire to reach your goals and a method that will help you succeed in doing so.
Goal setting is a process that asks the client to reach progressively higher standards of performance. These standards are specific, and each successful attempt increases the likelihood of further successes. This is much like the self-efficacy theory that we discussed in part one of this article. Practically speaking if your goal is lose 100 pounds by next week you will be quite discouraged when all you lose is five pounds. A more realistic and encouraging goal would be to shoot for three to five pounds in that same time period. Once you achieve that first milestone you are more inclined to believe that you could repeat the same accomplishment. The same holds true for adding weight to your bench press, shaving a stroke off your golf game or completing your first 5K run.
There are several different types of goals and a brief understanding of each type is helpful when it is your job to assist your client in reaching his/hers.
Process Goals
These types of goals stress the process over the outcome. The individual usually has control over the process, but ultimately does not have control over the outcome. These goals relate more to the technique or behavioral strategies. For example your client focuses on a weight loss strategy, and the behavioral changes necessary to achieve the desired weight loss, but does not get overly concerned with the actual pounds lost each day. An individual who is more intrinsically motivated may relate better to these types of goals.
Outcome Goals
For some winning is the focus, although ultimately that person has little control over the final outcome. For athletes focusing only on winning can actually create a decrease in performance; increased reaction time, decrease in coordination and automatic movement, especially when things don’t go according to plan. The trick is to balance the client’s desire to win with realistic goals and adequate physical and mental preparation that will facilitate the attainment of those goals.
Short Term Goals
Goal setting, in my opinion, cannot be successful without realistic short and long-term goals. Definitions of short-term goals may vary but for our purposes a short-term goal is a goal to be achieved within one day to two weeks. Short-term goals should be close to the client’s current ability so that there is a greater chance for success. Successfully reaching a particular short-term goal will be fundamental in giving the client/exerciser the drive to reach the next goal.
Short-term goals should be measurable, challenging and positive. The goal shouldn’t be so easy that it can be reached without any effort or discipline nor should it be so vague that the exerciser won’t know if he/she really achieved anything. A poor example would be to have a goal to “add a few extra pounds to my squat sometime in the next year or so”. Something more appropriate would be to “ add five pounds to my squat by April 20 (within the next two weeks) by following a specific training plan based on my current fitness level. Achieving this goal will keep me on my path of success”. The same can be applied to any fitness or sport related goal.
Attaining a short-term goal will improve one’s self-confidence, self-esteem and self-efficacy. Boredom will also decrease; excitement will increase and ultimately help the client focus on the long-term training cycle/goal.
Long Term Goals
Long-term goals focus on the need for ultimate success of the process. Difficult training programs are made more relevant, and manageable, in the context of long-term goals. These goals should also state in specific, measurable, realistic and POSITIVE terms. Focusing on what not to do requires too much thinking and can actually decrease performance by distracting the athlete from what is truly important. Instead focus on the necessary steps needed to succeed in the long term. Short-term goals create stepping-stones along the path to the attainment of one’s long-term goals. Achieving long-term goals can have a positive effect on one’s overall life by demonstrating that anything one sets one’s mind to can be attained with desire and action.
Examples of long-term goals are similar to short-term goals except they focus on the overall end-result. As an example: “I will lose 25 lbs. by Dec. 31 through regular exercise three to five times per week and a sensible diet consisting of five servings of vegetables and fruits per day along with eight glasses of water.” (This is just an example and not to be taken as a particular goal).
In summary goal setting works for the following reasons:
- Goals direct one’s attention and prioritize one’s effort
- Goals improve one’s effort
- Goals enhance the effect of positive reinforcement due to the positive feedback given to the client when success is experienced.
Goals that are completely psychological in nature, such as “I will maintain a positive mental outlook during my training sessions”, are also effective but may be better classified as interventions.
Interventions
Interventions are psychological techniques designed to have a positive effect on one’s mental state and behavior. They really work, and I recommend you give them an honest try. They can have a positive effect on anyone trying to improve their fitness level, their sport performance or even their relationships with loved ones. The techniques that follow are effective, I have used them myself, but if you want further assistance consult a sport psychologist, social worker, counselor or clinical psychologist trained in these techniques.
Energizing Techniques
We tend to be our own worst enemy. We bombard ourselves with negative thoughts, often without even realizing it. Lord knows I do. Take the time to practice these techniques and see what happens. The first step is to identify the need then go full steam ahead to make the needed changes.
Statements of self-efficacy: These statements are based on “self-efficacy theory” mentioned in Part I. Remember a recent achievement, no matter how small, that seemed impossible before. If you did it once you can do it again: “I can do this now because I have done it successfully before.”
Mental Imagery: This technique is often practiced among competitive athletes. Imagery is performed by focusing on all details of an activity in order to reproduce it in one’s mind. The more natural the image the better. Mental Imagery and visualization gives one the opportunity to practice a skill perfectly, thereby allowing one to experience success and familiarity with the task. Research has shown that this type of perfect mental practice can have a positive effect on performance almost as great as if one were to actually practice the desired skill. When combined with actual practice the results can be quite extraordinary. For example if you are having problems returning a volley in tennis you would picture every scenario in your mind from your surroundings (the court surface, colors, the net etc.) to your opponents movements (how he hits the ball, forehand or backhand, how hard, how fast) to your response (how will you hold the racquet, how will you return the volley, how is your breathing, the tension in your muscles, your confidence, where will you hit the ball etc). This does take time and practice but once mastered it is highly effective.
Thought stoppage: Identify the negative thought then say to yourself “stop”. Once the negative thought is identified it can be replaced with a positive one. This may seem silly to many of you out there but it works. (I recommend not saying the word “stop” aloud especially if you are not alone). Our subconscious mind does not differentiate between a positive thought and a negative one. The subconscious does not judge, but it merely records. We often bombard ourselves with negative thoughts on a daily basis i.e., “I cant do that, its too hard”, “I’m lazy”, “I’m too fat”, “I’ll never make any money” etc. Those negative beliefs become our reality. We can control those thoughts with some practice. What would happen if we infused our mind with positive self-affirming thoughts on a regular basis?!? The possibilities would be remarkable and possibly life changing. Whether you want to make changes in your physical appearance, your business/work, or your relationships the power to make the needed changes rests in your own thoughts.
Relaxation Techniques
Progressive Muscular Relaxation: Progressive Muscular relaxation uses the control one gains over the body to affect a state of mental relaxation. This technique calls for one to tense and relax muscle groups, moving from one body part to the next. The individual learns to be aware of tension so that he/she can then control it when it counts. This can be practiced in a quiet, safe place simply by moving through the muscles of the body in an orderly fashion. Couple the tensing and relaxing of the muscles with easy breathing and a relaxed state of mind. Once mastered this technique can be done quickly, almost anywhere. This results in smoother more fluid movement and increased ROM during activity, as well as a calmer mental state.
Autogenic Training: Unlike progressive muscular relaxation, autogenic training focuses on relaxing muscles, sensing feelings of warmth and heaviness rather than first creating tension. This technique is often more appropriate for individuals who cannot tolerate acute muscle contractions. Like the previous technique a quiet room is a good place to start the practice. Just breathe gently and let your mind focus on bringing a greater state of relaxation and warmth to different parts of your body. Over time this technique can also be performed quickly, even before a particularly tense situation to regain a sense of control.
Burnout
Often experienced by health professionals that are always caring for others and who put their own needs aside. This can be experienced by personal trainers carrying a full schedule, with the added stress of dealing with demanding clients and feeling as though they have no time for their personal responsibilities to family and self. Rather than write something long and drawn out, in case you are burnt out, I will present to you a concise list that will provide you with various signs and symptoms, as well as suggestions to help you change your situation. Good luck!
Signs and Symptoms of Burnout
Often similar to depression
Increase in blood pressure
Negative work attitude
Increased incidents of lateness or absence from work
Obsession with work
Mood changes
Decreased energy levels
Self-esteem problems
Decreased ability to cope with everyday life
Decreased professionalism
Detachment
What You Can Do
Be your own coach
Use energizing or relaxation interventions
Make time for yourself
Change your routine
Seek professional counseling
I know that this is easy to say but when you are in the middle of feeling like you can’t breathe this advice may be hard to take. Don’t wait till things get so bad that you want to quit or worse. Take care of yourself now. Take it from someone who has been through the good and the bad. The good is much more fun. Stay positive and maintain a balance between work and play. Over worrying about money wont make it come faster. We attract what we put out there, so be happy and treat people well. You will be met with abundance if you allow yourself to attract it.
Putting it all together
Communicate with your clients
− Get to know them
Know their short and long term goals and do everything you can to help them achieve them.
− Set an example of health and fitness
− Be professional
− Be honest
Speak clearly and keep it simple (when appropriate)
Listen to clients
− Pay attention to what they say
− Be patient
− Know when to push and when to back off
Make client part of the decision making process
Don’t be judgmental
Try using a motivational contract with clients
Be positive and supportive
Inspire your clients to commit to their goals
Don’t overstep your role/qualifications/training
I hope you find this information useful and entertaining. Put it to good use and you will not be sorry. Use your most powerful weapon, your mind, for positive things and there is no limit to where you (and your clients) will go.
Jeff Fields, MS, ATC, CSCS, is an expert at utilizing
unconventional training methods to help his clients reach their peak potential.
He has been a consultant to personal trainers, conditioning coaches,
world-class athletes and international competitors, both in the
He holds a Masters degree
in Sports Medicine from the
Jeff has 30 years experience
in the martial arts and holds black belt ranking in multiple disciplines and
has instructed civilians, military and law enforcement personnel in the
Check out his site at www.StrongtotheCore.com
The articles at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional. It is strongly recommended that you do not perform any exercise program without the consent of your personal physician.
