Chapter 2: Adherence & Motivation

Question 1

Define “Adherence”

Answer 1

The extent to which people stick to their plans or treatment recommendations.

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Question 2

Intrinsic Motivation

Answer 2

A person engaging in PA for the inherent pleasure and experience that comes from the engagement itself.

This kind of motivation is associated with greater exercise participation & adherence.

Question 3

Extrinsic Motivation

Answer 3

Motivation that comes from an external source (reward)

(e.g. losing weight, looking good, meeting ppl., etc.)

fear, guilt, pressure = motivating agents

Question 4

Self-Efficacy

Answer 4

Belief in one’s own ability to perform the task at hand.
(e.g. stick to a program)

• positively related to motivation

Question 5

Social-Support

Answer 5

Strategy for motivation maintenance.

• Having a network of friends & family who will support your exercise and fitness goals.
• Strategies: Workout buddies, asking friends/fam to be encouraging + reminders, find an enjoyable exercise activity, add social element to PA (yoga class, zumba, etc.)

Question 6

Assertiveness

Answer 6

Strategy for Motivation Maintenance.

• Honest/Straight-forward expression of one’s thoughts, feelings, and beliefs
• Assertiveness in regards to goals, progress, concerns, and struggles is crucial for long-term success

Question 7

Self-Regulation

Answer 7

Strategy for Motivation Maintenance.

The more control the client has over time, priorities, schedules, and behaviours; the more likely he/she is to adhere to the program.

Teach your clients how to take their own behavior under control instead of you always doing it for them.

Question 8

High-Risk Situations (Maintaining motivation)

Answer 8

Identify high-risk situations in advance to prepare for relapses (vacations, busy work schedules, etc.)

Teaching client’s how to deal with and plan for plateaus, relapses, etc.

Key to be prepared in advance for these things !!!

Question 9

Combating negative/bad social influences (Maintaining Motivation)

Answer 9

Spend more time with positive/supporting individuals.

Mentally prepare yourself to hang out with these ppl. and for these situations.

Explain to the ppl. close to you why fitness is important to you.

Question 10

Personal Attributes

Influencers on PA participation/adherence

Answer 10

• Demographic variables ( education, income, age, gender, etc.)
• Health status (chronic illness?, injury?)
• Activity history (Mastery experiences?, played sports?)
• Psych. traits (confidence, self-efficacy, motivators?)
• Knowledge, attitudes, beliefs (how the client feels and thinks about PA)

Question 11

Environmental Factors

Influencers on PA participation/adherence

Answer 11

• Access to facilities
• Time
• Social Support

Question 12

Physical Activity Factors

Influencers on PA participation/adherence

Answer 12

• Intensity: Many times routine can be too intense, causing the client to drop off altogether.
• Experiencing injury

Question 13

Feedback

Answer 13

Providing client’s with info about their progress and performance in an exercise program is crucial for LEARNING.

Question 14

Intrinsic Feedback

Answer 14

How your client feels with their own senses (what they see, hear and feel)

Crucial for long term program adherence

Question 15

Extrinsic feedback

Answer 15

Feedback that the trainer, family members or friends give a client. This can include correcting errors, forms of encouragement and reinforcement.

Question 16

Knowledge of results

Answer 16

Feedback that provides info on progress

Question 17

Trainer’s role in improving adherence (3)

Answer 17

1. Great program design: must be individualized and considerate to client’s needs, time, priorities, etc.
2. Role clarity: Define your role, and mutual expectations
3. Goal setting: individualized, considerate, SMART Goals