Chapter 2 Principles of Adherence & Motivation Flashcards
1
Q
Adherence
A
- extent to which people stick to their plans or treatment recommendations.
- Exercise adherence is the extent to which people follow, stick to an exercise program.
2
Q
Motivation
A
- psychological drive that gives purpose and direction to behavior
3
Q
Intrinsic
A
- person is engaged in exercise activity for the inherent pleasure/ experience that comes from the experience
- truly enjoy being phsycially active
- very few adults are completely intrinsically motivated.
4
Q
Extrinsic
A
- a person is enegaged in the exercise for any other benefit than the joy of participation
- social benefits
- look good
- lose weight
- makes spouse happy
5
Q
Self - efficacy
A
- belief in one’s own capabilities to successfully engage in a physical-activity program
- influence thought patterns
- emotional responses
- behavior
6
Q
RELAPSE is VERY common
A
- People tend to return to their inactive state instead of continuously participating in physical activity
- Reach their goals and stop working out
- Diet until they get desire weight and stop
- Get discouraged and quit
7
Q
When RELAPSE happens the PT should…
A
- Provide support by
- Encouraging social support
- Teach assertiveness
- Teach self-regulation
8
Q
Motivation & Adherence
A
- Established exercisers have few problems w/ adherence
- New exercisers may be intimidated by the recommended volume of physical activity
9
Q
For new exercisers the Personal Trainer must…
A
- break recommendations down into a manageable and achievable program.
10
Q
When building programs…
A
- Recommended activity guidlines should only guide a trainer in creating exercise programs.
- Taking a “onesize fits all” approprach to program desing is detrimental to long-term adherence.
11
Q
Setting Goals requires that they be…
A
- Realistic
- Focused
- Several small goals
- Celebrate the little things
- Look at the big picture
12
Q
Mistakes in Setting Goals are…
A
- too Big
- not specific
- too many
- not written
13
Q
Physical Activity Program Dropout
A
- More than 50% of people who start a new program will drop out within the first 6 months.
- Existing programming models may not be effective for exerise adherence.
- There is no exact formula for helping people continue with a program.
14
Q
Personal Trainers must create:
A
- Well-rounded programs tht get people fit and healthy
- An exercise experience that is postiive and worthwhile.
15
Q
What factos influence exercise?
A
- Personal Attributes
- Demographic variables
- Health status
- Activity history
- Psychological traits
- Knowledge, attitudes, belief
- Environmental Factors
- Access to facilities
- Time!!!
- Social Support
- Physical-activity factors
- Intensity
16
Q
Personal Attributes: Demographic Variables
A
- Adherence to phsyical-activity programs has proven to be consistently related to educaiton, income, age, and gender
- Lower levels of activity are seen with:
- Increasing age
- Few years of education
- Low income
- Age, however, may be unrelated to adherence levels in supervised exercise settings
- Men demonstrate higher and more consistent activity adherence rates that women.
17
Q
Personal Attributes: Biomedical Status
A
- refers to health conditions and is a weak predictor of exercise behavior.
- Obese individuals
- Typically less active than normal-weight individuals
- Less likely to adhere to supervised exercise programs
- No consistent relationship between cardiovascular disease and activity adherence has been seen.
- biocmedical variables and behavior change may be related to the characteristics of the exercise program and the fitness industry itself.
18
Q
Personal Attributes: Activity History
A
- Activity histoy may be the MOST IMPORTANT and INFLUENTIAL personal attribute variable.
- Supervised exercise programs.
- Past program participation is the MOST RELIABLE PREDICTOR of current participation
- Gathering activity history information from a client:
- Helps PT’s develop client’s program.
- Gives PT an idea of challenges that client may face in adhereing to a program.
19
Q
Personal Attributes: Psychological Traits
A
- General tendencies that people have in their personality or psychological makeup
- Account for inidvidual differences among people are are often difficult to define and measure.
20
Q
Self-Motivation
A
- Reflective of one’s abiity to set goals, monitor, progress, and self - reinforce
- Has a positive relationship with physical- activity adherence
21
Q
Personal Atributes: Knowledge, Attitudes, and Beliefs
A
- Those who perceive their health to be poor are unlikely to start or adhere to an activity program.
- If they do participate, it will likely be at an extremely low intensity and frequency.
22
Q
Locus of control
A
- belief in personal control over health outcomes
- consistent predictor of unsupervise dexercise activity among healthy adults.
23
Q
Perceived Barriers
A
- Consistenly demonstrate a negative relationship with phyical-activity program adherence
24
Q
Environmental Factors: Access to Facilities
A
- Access to facilities most frequently refers to facility location
- When fitness facitlies are conveniently located near a person’s home or work, he or she is more likely to adhere to the program.
- People with greater access are more likely to be phsycially active than people with less access.
- Personal trainers should understand how convenient or inconvenient it is for each client to reach the facility.
25
Q
Environmental Factors: Time
A
- Perceived lack of time
- MOST COMMON EXCUSE for not exercising / dropping out of an exercise program.
- The perception is likely due to:
- Not being interested in or enjoying the activity
- Not being committed to the activity program
- Personal trainers must help clients change their perception through proper goal setting, time management, and prioritizing.
26
Q
Environmental Factos: Social Support
A
- Social support from family/ friends is an important predictor of physical-activity behavior.
- Support from a spouse is an imporant and reliable predictor of program adherence.
- Personal trainers must be proactive in creating and establishing a support network for the client.
27
Q
Physical-activity Factors: Intensity
A
- Vigorous-intensity exercise
- The drop-out rate is almost twice as high as in moderate-intesity activity programs.
- Most people choose to start moderate-intesity programs rather than vigorous-intensity programs.
- This is true regardless of whether instinesity is measured physiologically or psychologically.
28
Q
Physical-activity Factors: Injury
A
- Half of all people who engage in high-intesity activities are injured each year.
- Injuries that occur as a result of pgrogram participation are directly related to program dropout.
- Injured exercisers
- Are able participate in modified exercise
- Often report engaging in significantly more walking than non-injured exercisers
29
Q
Your role in Building Program Adherence
A
- Program Design
- Safe
- Effective
- Goal Setting
- Avoid too many goals
- Avoid negative goals
- Set short & long term goals
- Set process and performance goals
- Revisit and adjust goals regularly
- Contracts/ Agreements
