Exercise Behavior and adherence

Question 1

Why is exercise behavior and adherence important?

Answer 1

More than half of adults do not meet mini requirement of 150 minutes of exercise per week

Question 2

What are the reasons to exercise?

Answer 2

Weight Control
- Reduced risk of cardiovascular disease
- Reduction in stress and depression
- Enjoyment
- Building self-esteem
- Socializing

Question 3

What are the reasons for not exercising?

Answer 3

• Perceived lack of time
• Lack of energy
• Lack of motivation
• Sedentary behavior

Question 4

Why is it important for exercise professionals to know why people do not exercise?

Answer 4

Exercise professional should highlight the benefits of exercise and provide a supportive environment to involve sedentary people in physical activity.

Question 5

What is the percentage of people that cite that lack of time is a major barrier of exercise?

Answer 5

70%

Question 6

What are the 3 major barriers to physical activity?

Answer 6

• Lack of time
  -Lack of energy
• Lack of motivation

Question 7

What are the 3 moderate barriers to physical activity?

Answer 7

Excessive cost/ lack of money
- Health issues
- Feeling uncomfortable or lack of skill

Question 8

What are the two minor barriers of physical activities?

Answer 8

Inconvenience: lack of access to facilities, lack of safe space, lack of transportation
- Lack of social support

Question 9

What is the next step after starting an exercise program?

Answer 9

CONTINUE the program

Question 10

What is a problem of exercise adherence?

Answer 10

Many find it easier to start a program rather than to stick with it.

Question 11

What is the percentage of participant drop out of exercise programs within the first 6 months?

Answer 11

50%

Question 12

What can you do to combat the problem of exercise adherence?

Answer 12

Help those who start exercising to overcome barriers to continuing the exercise program
- Help exercisers develop contingency plans to overcome factors leading to relapses.
- KEY POINT: Exercise professionals should consistently provide sound scientific information about exercise and physical activity to increase the likelihood that clients will adhere to a fitness program

Question 13

Why people have a problem with exercise adherence?

Answer 13

Solely based on fitness data ignoring people’s psychological readiness to exercise
- overly restrictive
- not optimal for enhancing motivation for regular exercise
- Too rigid
Does not promote self responsibility

Question 14

Potential relapses may have a smaller effect if the individual ?

Answer 14

• Plans and anticipates them
• Recognizes them as temporary impediments
• develops self regulatory skills to prevent them

Question 15

How do you prevent a relapse?

Answer 15

1. Expect and PLAN for lapses
2. Develop coping strategies
3. Replace “shoulds” with “wants” to provide more balance in your life.
4. Use positive self-talk and imagery to avoid self dialogues focusing on relapse.
5. Identify situations that put you at risk and attempt to avoid or plan for these settings
6. do not view a temporary relapse as a catastophic because this undermines confidence and willpower.

Question 16

What are the six theories and models of exercise behavior?

Answer 16

Health Belief model
Theory of planned behavior
Social cognitive theory
Self determination theory
Transtheoretical model
Physical activity maintenance model.

Question 17

What is the Health belief model?

Answer 17

States the likelihood of an individual engaging in exercise depends on their perception of the severity of the illness AND their appraisal of the cost and benefits of taking action.
- Inconsistent results in using this model to predict exercise because it was developed to focus on disease not exercise.

Question 18

What is the theory of planned behavior?

Answer 18

Exercise behavior is made up of intentions ,subjective norms and attitudes, and PERCEIVED BEHAVIORAL CONTROL
- Perceived behavioral control : perceptions of ones ability to perform the behavior

Question 19

What is Social Cognitive Theory ?

Answer 19

Exercise behavior is influenced by personal , behavioral, and environmental factors, PARTICULARLY SELF _ EFFICACY
- Self efficacy theory has produced some of the most consistent results in predicting exercise behavior
- EXERCISE PARTICIPATION INCREASES AS SELF EFFICACY INCREASES

Question 20

What is the Self-determination theory ?

Answer 20

People are inheretly motivated to feel connected to others within a social milieu (relatedness), to function effectively int hat milieu and to feel a sense of personal initiative in doing so.

Question 21

What does research show about self determination theory?

Answer 21

Participants who display autonomy in their exercise behavior and have strong social support systems exhibit stronger motivation and enhanced exercise adherence.

Question 22

What is the Transtheoretical Model?

Answer 22

Argues that individuals progress through stages of change and that movement across the stages is cyclic rather than linear.

Question 23

Cyclic pattern of stages of changes

Answer 23

Matching the intervention to the stage of change is effective in producing high level of regular exercise.

Question 24

What is the 6 stages of change for the transtheoretical model?

Answer 24

Pre contemplation : Does not exercise
Contemplation : Has fleeting thoughts of exercise
Preparation : Exercise, but not regularly enough
Action: Has been exercising regularly but for less than six months (LEAST stable stage)
Maintenance: Has been exercising regular for more than six months
Termination : Exercisers have exercised for five years , resistant to relapse.

Question 25

What is the Physical activity maintenance model?

Answer 25

Goal setting: commitment attainment, satisfaction Self Motivation: Persistance in the pursuit of behavior goals independant 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

Question 26

What is integration of models?

Answer 26

In reality , a combination of models provide the best prediction for exercise behavior.

Question 27

What are the 6 strategies for enhancing Adherence to exercise?

Answer 27

Behavior modification approaches Reinforcement Approaches Cognitive-behavioral approaches Decision making approaches Social support approaches Intrinsic Approaches

Question 28

What are Behavioral modification approaches

Answer 28

Behavior 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). * Contracting: Participants enter into a contract with their exercise practitioners

Question 29

What are reinforcement approaches?

Answer 29

* 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 (self-monitoring).

Question 30

What are cognitive behavioral approaches ?

Answer 30

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

Question 31

What are decision making approaches?

Answer 31

* 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. * Make people more aware of the potential benefits and costs of an exercise program

Question 32

What are social support approaches?

Answer 32

When a person (e.g., spouse, family member, friend) has a favorable attitude toward another person’s involvement in an exercise program. * Social support can be enhanced by: 1. Participation in a small group 2. The use of personalized feedback 3. The use of a buddy system

Question 33

What are intrinsic approaches?

Answer 33

Focus on the experience itself. * Focus on changing quality of experience rather than focus on external goal * Focus on the process. * Rather than the product * Engage in purposeful and meaningful physical activity. * Research shows one of the main reasons for exercise adherence being around 50% is a lack of purpose and meaning for participants

Question 34

What are some guidelines for improving exercise adherence?

Answer 34

Match the intervention to the participant’s stage of change. * Provide cues for exercises (signs, posters, cartoons). * Make the exercise enjoyable. * Tailor the intensity, duration, and frequency of the exercises. * Promote exercising with a group or friend. * Have participants sign a contract or statement of intent to comply with the exercise program. * Offer a choice of activities.