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Strength and Conditioning > Chapter 2 Principles of Adherence & Motivation > Flashcards

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.
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2
Q

Motivation

A
  • psychological drive that gives purpose and direction to behavior
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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.
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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
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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
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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
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7
Q

When RELAPSE happens the PT should…

A
  • Provide support by
  • Encouraging social support
  • Teach assertiveness
  • Teach self-regulation
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8
Q

Motivation & Adherence

A
  • Established exercisers have few problems w/ adherence
  • New exercisers may be intimidated by the recommended volume of physical activity
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9
Q

For new exercisers the Personal Trainer must…

A
  • break recommendations down into a manageable and achievable program.
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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.
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11
Q

Setting Goals requires that they be…

A
  • Realistic
  • Focused
  • Several small goals
  • Celebrate the little things
  • Look at the big picture
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12
Q

Mistakes in Setting Goals are…

A
  • too Big
  • not specific
  • too many
  • not written
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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.
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14
Q

Personal Trainers must create:

A
  • Well-rounded programs tht get people fit and healthy
  • An exercise experience that is postiive and worthwhile.
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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
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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

Strength and Conditioning (14 decks)

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