Exercise Behaviour and Adherence Flashcards
Health Belief Model
The likelihood of exercising depends on the person’s perception of the severity of health risks and appraisal of the costs and benefits of taking action.
Theory of Planned Behavior
Exercise behavior is made up of intentions, subjective norms and attitudes, and perceptions of ability to control behavior (Ajzen & Madden, 1986).
Social Cognitive Theory
Exercise behavior is influenced by personal, behavioral, and environmental factors, particularly self-efficacy.
Self-efficacy is strongly related to exercise participation, especially in middle-aged and older adults
Self-Determination Theory
People are inherently motivated to feel connected to others within a social milieu (relatedness), to function effectively in that milieu (effectance), and to feel a sense of personal initiative in doing so (autonomy)
Transtheoretical Model
- Precontemplation: Does not exercise
- Contemplation: Has fleeting thoughts of exercising
- Preparation: Exercises, but not regularly enough
- Action: Has been exercising regularly, but for less than six months
- Maintenance: Has been exercising regularly for more than six months
- Termination: Exercisers have exercised for five years
Physical Activity Maintenance Model
◦ Goal setting: Commitment attainment, satisfaction
◦ Self-motivation: Persistence in the pursuit of behavioral goals independent of any situational constraints
◦ Self-efficacy: Confidence to overcome barriers and avoid relapse
◦ Physical activity environment: Access, attractiveness, enjoyable scenery, social support
◦ Life stress: Recent life changes, everyday hassles
Ecological Model
Examine frameworks versus specific variables (Dishman et al., 2004).
Explain how the environment and behaviors affect each other. Take into consideration intrapersonal (e.g., biological), interpersonal
(e.g., family), institutional (e.g., schools), and policy (e.g., laws at all levels) influences.
Determinants of Exercise Adherence
◦ Personal factors
◦ Environmental factors
Personal Factors
Demographic variables
Cognitive and personality variables
Behaviors
Environmental Factors
Social environment
◦ Spousal support is critical to enhancing adherence rates for people in exercise
programs.
◦ Spouses should be involved in orientation sessions or in parallel exercise
programs.
Physical environment
◦ Access to facilities, local crime, distance from home to school
Strategies for Enhancing Adherence to Exercise
Six categories of techniques:
- Behavior modification approaches
- Reinforcement approaches
- Cognitive–behavioral approaches
- Decision-making approaches
- Social-support approaches
- Intrinsic approaches
Behaviour Modification Approaches
Behaviour modification is the planned, systematic application of learning principles to the modification of behavior.
Prompts: Verbal, physical, or symbolic cues initiate behaviors (e.g., posters encouraging people to take the stairs, placing running shoes by bed).
Reinforcement Approaches
Chart attendance and participation.
Rewards improve attendance but must be provided throughout the length of the program.
Providing feedback to participants on their progress has positive motivational effects.
Participants keep written records of their physical activity (selfmonitoring).
Cognitive–Behavioral Approaches
Goal setting should be used to motivate individuals.
Exercise-related goals should be
◦ self-set rather than instructor-set,
◦ flexible rather than fixed, and
◦ time-based rather than distance-based.
Cognitive techniques: Dissociative strategies emphasize external distractions and the environment and produce significantly higher levels of exercise adherence than associative strategies focusing on internal body feedback.
Decision-Making Approaches
Involve exercisers in decisions regarding program structure.
Develop balance sheets: Completing a decision balance sheet to increase awareness of the costs and benefits of participating in an exercise program can enhance exercise adherence.
