Lecture 8 Flashcards
What is the objectif of goal setting for OA
Provide the physical activity instructor with strategies to maximize exercise adoption and adherence
Adoption = beginning of a program Adherence = maintaining a program
What are the 3 factor influencing the OA participation to exercise ?
- Personal characteristics
- Program related factors
- Environmental factors
In the PERSONAL CHARACTERISTICS what are the negatives factors that correlated with physical activities? Demographic factors (5) / health-related factors (6)
- Female
- Ethnic minority group
- Older 85+
- Rural residence
- Low socioeconomic status
- Poor health
- Poor physical condition
- Illness
- Arthritic pain
- Smoker
- Weight problem
What can also influence exercise behavior of OA ? (4)
- Attitude
- Knowledge
- Belief
- Psychological factors
Psychological factors: Willingness to commit to change, a necessary but not sufficient factor for exercise adoption, Then what is needed? (2)
- Exercise self-efficacy
2. Perception of greater benefits vs barriers
What are the physical motivators ? (5)
- Improve health
- Prevent disease and disability
- Manage chronic illness
- Improve mobility
- Improved appearance just like YA
What are the psychological motivators ? (3)
- Decrease stress and anxiety
- Reduced risk for depression
- Enjoyment
What are the 4 barriers to exercises ? First and second.
- Fear of falling
- Lack of self-motivator (1)
- Lack of knowledge or experience with exercise
- Lack if time (2)
What are the environmental factors ?
- Social support (family, friends, health care providers)
- Physical factors (distance, climate, neighborhood safety)
What are the 5 steps of strategies for behavior change?
What is the name of this model ?
- Precontemplation: do not, and no intention doing the behavior for the next six months
- Contemplation: is thinking about adopting some behavior for next six months
- Preparation: plans to perform the desired behavior for the next month, trying it, but not doing consistently
- Action: perform the desired behavior consistently, but for fewer than six month
- Maintenance: continue t perform the desired behavior for six months
Transtheoretical model
Steps to improve exercise adoption and adherence; STEPS 1
Explore expectations and exercise objectives
Team effort important to: verify if expectations are realistic and help design/ choose best exercise program
Steps to improve exercise adoption and adherence; STEPS 2 (3)
What are the characteristic of good goals? (4)
Why short-term and long-term goals?
Set goals
- You assist the participants in setting goals for achieving overall objectives
- The participants takes primary responsibility for setting goals
- Our role is to ask question + request clarification
Measurable (participants can determine if their goal is achieve), specific (target a specific area for improvement), realistic (goal sure to achieve), behavioral (walking 3x/weeks vs goals that are outcome-oriented ex. lose 15 lbs)
STG: Help maintain motivation and increase self-efficacy
LTG: Help to move from a stage of contemplation to preparation and action
Steps to improve exercise adoption and adherence; STEPS 3
Provide feedback and monitor goals
- Review progress (weekly at beginning and monthly after)
- Encourage self-monitoring
Steps to improve exercise adoption and adherence; STEPS 4 (3)
Use reward and incentives
- Participants should reward themselves
- For new behavior, reinforcement should be regular and consistent
- With time participants will find exercise reinforcement in and of itself (intrinsic) and will rely less on external motivation (extrinsic)
Steps to improve exercise adoption and adherence; STEPS 5
Use problem solving to overcome obstacles
- Ask the client if he has any idea for overcoming the problem. Need to know how confident he is about the new idea.
