Chapter 19: Exercise Behavior & Adherence

EXSS 181

What are reasons for exercising?

Weight control

Reduced risk of cardiovascular disease

Reduction in stress & chronic depression

Enjoyment

Building self-esteem

Socializing

Physiological & psychological

What are major non-reasons for exercising?

Perceived lack of time

Lack of energy

Lack of motivation

What are moderate non-reasons for exercising?

Excessive cost/no facilities

Illness or injury

Feeling uncomfortable

What are the different theories & models of exercise behavior?

Health belief model

Theory of planned behavior

Social cognitive theory

Self-determination theory

Transtheoretical model

Physical activity maintenance model

Ecological model

What are the determinants of exercise adherence?

Demographic variables, family/friend/spouse support, early involvement, moderate intensity, groups > alone, time/location, leaders

What are the 6 guideline categories for exercise adherence?

1. behavior modification approaches

2. reinforcement approaches

3. CBT approaches

4. decision-making approaches

5. social support approaches

6. intrinsic approaches

Health belief model

The likelihood of exercising depends on the person's perception of the severity of health risks & appraisal of the costs & benefits of taking action (focus on diseases, not exercise)

Theory of planned behavior

Attitudes, subjective norms & perceived behavioral control determine your intentions and thus your behavior towards exercise

Social cognitive theory

Personal/cognitive, behavioral & environmental factors determine human behavior/self-efficacy

Self-determination theory

Humans have 3 basic psychological needs that need to be fulfilled: autonomy, competence & relatedness

Transtheoretical model

A person progresses through 6 stages of change:

1. precontemplation

2. contemplation

3. preparation

4. action

5. maintenance

6. termination

Physical activity maintenance model

There are key aspects to predicting the maintenance of physical activity:

Goal setting

Self-motivation

Self-efficacy

Physical activity environment

Life stress

ecological model

Frameworks > variables

Focus on environment

Intrapersonal, interpersonal, policy & institutional influences

Behavior modification approaches

Prompts (verbal, physical, symbolic cues initiate behaviors) & contracting (participants enter into a contract w/ their exercise practitioners)

Reinforcement approaches

Charting attendance & participation
Rewards for attendance & participation
Feedback

Self-monitoring

Cognitive-behavioral approaches

Thoughts -> behavior

Goal setting should be used to motivate individuals

Dissociation > Association

Decision-making approaches

Involve exercisers in decisions regarding program structure
Develop balance sheets

Increase awareness of benefits & costs

Social-support approaches

Favorable attitude from valued others (small groups, buddy system, personalized factors)

Intrinsic approaches

Focus on the experience itself (process > outcome)

Engage in purposeful & meaningful physical activity

Guidelines for improving exercise adherence

Provide cues for exercises

Make the exercise enjoyable

Tailor the FITT

Supportive community

Sign a contract

Offer a choice

Provide rewards

Give individualized feedback

Find a convenient place for exercising

Have participants reward themselves for achieivng certain goals

Encourage goals to be self-set, flexible, & time-based

FITT

Frequency, Intensity, Time, Type