Exercise Adherence Flashcards
Physical Activity and Exercise Statistics: Physical Activity Grades (Canada, 2019)
Overall activity:D (27-33%)
Daily movement:C(52% meet daily step benchmarks).
Moderate to Vigorous Physical Activity (MVPA):F(16-19% achieve weekly goals
Physical Activity and Exercise Statistics: Intentions vs. Behavior
74% (18-64)intend to be active, but fewer follow through.
Physical Activity and Exercise Statistics: Sports Participation (Adults)
18-24:45%
25-44:~29%
45-64:20%
65+:~13%
Children (5-17):74% participate in sports.
Barriers to Exercise Adherence:
Low Adherence Rates:
Only half of adults who start exercise programs continue.
Reasons for Not Exercising:
Perceived lack of time: A matter of priorities.
Lack of energy: Often mental fatigue or stress-related.
Lack of motivation: Insufficient drive for sustained activity.
Key Insight:
Most barriers arewithin individual controlandamenable to change.
The Problem of Exercise Adherence
Starting vs. Sticking:
Starting is easier than maintaining a program.
50% drop outwithin six months.
Comparable to Other Habits:
Exercise programs have high relapse rates, similar to dieting or smoking cessation.
Which of the following is NOT a commonly reported barrier to exercise adherence?
a) Lack of time due to busy schedules.
b) Lack of energy, often related to stress or mental fatigue.
c) Lack of access to exercise facilities in urban areas.
d) Lack of motivation to sustain long-term physical activity.
Correct Answer:c) Lack of access to exercise facilities in urban areas.
While access to facilities can be a barrier, it is less common in urban areas where gyms and exercise options are typically more available. Other barriers, such as lack of time, energy, and motivation, are more universally reported
Factors influencing adherence to exercise programs.
Personal Factors: Individual characteristics and motivations.
Environmental Factors: External influences and circumstances.
Personal Factors in Exercise Adherence
Demographics:
More education, higher income, and being male → higher PA levels.
Age → typically negatively related to PA.
Cognitive and Personality Factors:
Self-efficacyandself-motivation→ key predictors of PA.
Beliefs in exercise benefits boost PA adherence.
Behavioral Patterns:
Past participation→ best predictor of current activity.
Family and peer influenceincreases PA in children and into adulthood.
Environmental Factors in Exercise Adherence
Social Environment:
Family and friend support strongly linked to PA.
Physical Environment:
Convenient locations and flexible schedules improve adherence.
PA Characteristics:
Intensity & Duration:Moderate exercise → higher adherence.
Group vs. Individual:Group exercise boosts commitment and social benefits.
Leader Qualities:Likable, knowledgeable leaders foster success.
Sarah recently joined a local gym that is conveniently located near her workplace. She enjoys working out in group fitness classes because of the social support and accountability they provide. However, she struggles with maintaining consistency due to a lack of self-motivation and confidence in her ability to reach her fitness goals. Based on this scenario, which factors are most likely influencing Sarah’s exercise adherence?
a) Environmental factors: Proximity of the gym and group fitness dynamics.
b) Personal factors: Lack of self-motivation and low self-efficacy.
c) Both personal and environmental factors.
d) Neither personal nor environmental factors.
Correct Answer:c) Both personal and environmental factors.
Sarah’s gym location and group fitness classes are positive environmental factors supporting her adherence. However, her struggle with self-motivation and confidence (personal factors) presents barriers that hinder consistency. Addressing both aspects could improve her adherence.
Strategies for Enhancing Adherence to Exercise
Behaviour Modification Approaches
Reinforcement approaches
Goal setting and cognitive approaches
Decision making approaches
Social support approaches
Intrinsic approaches
Behavior Modification Approaches
Cues and Habits:
Physical environment cues influence behavior.
Prompts:
Initiate desired behaviors (e.g., posters, slogans, visible equipment).
Remove competing behavior cues.
Abrupt removal may reduce adherence.
Contracting:
Formal agreement outlining goals, timelines, and consequences.
Helps clarify responsibilities and foster accountability.
Perceived Choice:
Offering multiple activity options increases motivation.
Reinforcement Approaches
Rewards for Participation:
Encourage attendance with incentives.
Avoid over-reliance on rewards to sustain motivation.
Feedback:
Individualized, real-time feedback boosts motivation.
More effective than group-based praise at session end.
Self-Monitoring:
Written records of activity (e.g., charts, graphs).
Visual tracking enhances accountability.
Goal Setting and Cognitive Approaches
Goal Setting:
Effective strategy to enhance motivation and adherence.
Cognitive Focus During Exercise:
Dissociation:Focus on the external environment → improves attendance.
Association:Focus on internal body feedback → increases awareness.
Decision Making Approaches
Decision Balance Sheet:
Anticipate exercise consequences:
Gains and losses for self and others.
Approval and disapproval (self and others).
Weighing Pros and Cons:
Used in many exercise and health psychology theories.
Social Support Approaches
Definition:
Favorable attitudes and actions that support exercise involvement.
Types of Support:
Verbal cues/remindersto encourage activity.
Modeling behaviorto inspire participation.
Practical assistance(e.g., transportation, lending equipment).
Impact:
Strong, positive correlation with adult physical activity and adherence.
Intrinsic Approaches
Intrinsic Motivation:
Key to sustaining behaviors (Self-Determination Theory).
Focus on the Experience:
Exercise mindfully and in the present moment.
Engage in activities for enjoyment, not just future results.
Process Over Outcome:
Prioritize the journey, not just the goal.
Purposeful Physical Activity (PA):
Activities aligned with interests (e.g., gardening) are more meaningful.
Avoid solely prescribing treadmill or weightlifting without purpose.
Mark finds running on a treadmill boring and often skips his sessions. His coach recommends he try gardening or recreational sports to add a sense of purpose to his physical activity. What strategy is being applied?
a) Process Orientation
b) Perceived Choice
c) Purposeful Physical Activity
d) Feedback
Correct Answer:c) Purposeful Physical Activity
The recommendation aligns Mark’s exercise with an activity he finds meaningful, fostering adherence through intrinsic motivation.
Ashley has a hard time remembering to work out after a long day of work. Her trainer suggests putting her gym clothes by the door as a visual reminder to cue her workout routine. What strategy is being used to enhance adherence?
a) Intrinsic Motivation
b) Social Support
c) Behavior Modification
d) Goal Setting
Correct Answer:c) Behavior Modification
The trainer is using aprompt, a common behavior modification strategy, to cue Sarah’s workout habit.
Iman struggles with staying consistent in her group fitness class. Her instructor starts giving her personalized feedback during sessions about her progress, rather than just praising the entire group. What strategy is this?
a) Feedback
b) Social Support
c) Decision-Making Approach
d) Reinforcement
Correct Answer:a) Feedback
Providing individual feedback is a reinforcement strategy that enhances motivation and acknowledges effort.
During her yoga sessions, Anna focuses on her breathing and the way her muscles feel as she stretches. This helps her enjoy the activity and stay consistent. What type of strategy is she using?
a) Intrinsic Motivation
b) Feedback
c) Dissociation
d) Association
Correct Answer:d) Association
Anna is focusing on internal bodily feedback, a hallmark of the association strategy
