Chapter 2 Principles of Adherence & Motivation

Question 1

Adherence

Answer 1

• 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.

Question 2

Motivation

Answer 2

• psychological drive that gives purpose and direction to behavior

Question 3

Intrinsic

Answer 3

• 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.

Question 4

Extrinsic

Answer 4

• 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

Question 5

Self - efficacy

Answer 5

• belief in one’s own capabilities to successfully engage in a physical-activity program
• influence thought patterns
• emotional responses
• behavior

Question 6

RELAPSE is VERY common

Answer 6

• 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

Question 7

When RELAPSE happens the PT should…

Answer 7

• Provide support by
• Encouraging social support
• Teach assertiveness
• Teach self-regulation

Question 8

Motivation & Adherence

Answer 8

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

Question 9

For new exercisers the Personal Trainer must…

Answer 9

• break recommendations down into a manageable and achievable program.

Question 10

When building programs…

Answer 10

• 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.

Question 11

Setting Goals requires that they be…

Answer 11

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

Question 12

Mistakes in Setting Goals are…

Answer 12

• too Big
• not specific
• too many
• not written

Question 13

Physical Activity Program Dropout

Answer 13

• 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.

Question 14

Personal Trainers must create:

Answer 14

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

Question 15

What factos influence exercise?

Answer 15

• 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

Question 16

Personal Attributes: Demographic Variables

Answer 16

• 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.

Question 17

Personal Attributes: Biomedical Status

Answer 17

• 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.

Question 18

Personal Attributes: Activity History

Answer 18

• 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.

Question 19

Personal Attributes: Psychological Traits

Answer 19

• 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.

Question 20

Self-Motivation

Answer 20

• Reflective of one’s abiity to set goals, monitor, progress, and self - reinforce
• Has a positive relationship with physical- activity adherence

Question 21

Personal Atributes: Knowledge, Attitudes, and Beliefs

Answer 21

• 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.

Question 22

Locus of control

Answer 22

• belief in personal control over health outcomes
• consistent predictor of unsupervise dexercise activity among healthy adults.

Question 23

Perceived Barriers

Answer 23

• Consistenly demonstrate a negative relationship with phyical-activity program adherence

Question 24

Environmental Factors: Access to Facilities

Answer 24

• 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.

Question 25

Environmental Factors: Time

Answer 25

- 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.

Question 26

Environmental Factos: Social Support

Answer 26

- Social support from family/ friends is an important predictor of physical-activity behavior. ## Footnote - 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.

Question 27

Physical-activity Factors: Intensity

Answer 27

- 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.

Question 28

Physical-activity Factors: Injury

Answer 28

- 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

Question 29

Your role in Building Program Adherence

Answer 29

- 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