Exercise Psychology - Motivation and Exercise Adherence

motivation

direction and intensity of effort

direction

approach or avoid

intensity

how much effort, persistence

self-determination theory

focuses on the degree to which human behavior is self-motivated and self-determined

“because I think that his activity is interesting” intrinsic or extrinsic motivation?

intrinsic

“because I am supposed to do it” intrinsic or extrinsic motivation?

extrinsic

“because I feel good when doing this activity” intrinsic or extrinsic motivation?

intrinsic

top 5 reasons for continuing

competence/skill development
fun
affiliation
excitement/challenge of competition
fitness (health/appearance)

top 6 reasons for discontinuation

other interest (sport & other)
lack of ability
lack of fun
pressure, hard training
dislike of coach
lack of teamwork

true or false, winning is a reason for continuing/discontinuing

false

reasons to start exercise motivation

weight control
health factors
psychological

reasons to continue exercise motivation

enjoyment
increased self-esteem/confidence
socializing

barriers to exercise

lack of time (most cited)
lack of energy
lack of motivation
lack of knowledge
lack of access

exercise adherence

maintaining an exercise behavior for a prolonged period of time following initial adoption of that exercise behavior

determinants of exercise adherence

personal
behavioral
environmental
physical activity characteristics

completion/retention

those two are still attending the class/still attending at follow-up

attendance

percentage of classes attended out of the actual number of sessions offered

duration

adherence to predefined minutes

individuals who had better cognitive function and higher education levels were more physically active according to study conducted Cheval. Does this suggest a correlation or causation?

correlation

what did Gujral’s study in 2018 show?

greater brain volume in several regions responsible for high-order cognitive function before the training program predicted adherence (greater attendance) to the program

transtheoretical model (TTM)

behavioral changes progress through 6 stages

6 behavioral change stages

precontemplation
contemplation
preparation
action
maintenance
termination

precontemplation

no intention to exercise in the next 6 months

contemplation

intend to exercise in the next 6 months

preparation

exercise some and have a plan of action

action

exercise regularly for fewer than 6 months

maintenance

exercise regularly for more than 6 months

termination

resistance to relapse

behavior modification

focuses on environmental triggers and formal commitments to obtain desired behavior

prompts

cues that initiate a behavior

contracting

formal, written agreement typically established between an individual and an exercise practitioner or coach

decision making approach

pros and cons
helpful when deciding whether to start a behavior

cognitive/behavioral approaches

focus on thoughts and self-talk

dissociation/association

attentional strategies for coping with exertion stimuli during effort expenditure

dissociation

shift of the attentional focus outward to increase adherence

association

shift of the attentional focus inward to improve performance

rhythmic auditory stimulation (RAS) use of music

provides sensory distraction and rhythmic entrainment

SMART Goals stand for…

specific
measurable
achievable
relevant
time

specific

what do I want to achieve?

measurable

develop goals that can be evaluated, check progress frequently to identify the need to adjust your effort to meet goals

achievable

how can I accomplish this goal

relavant

is the goal purposeful/meaningful/worthwhile?

time frame consideration

when can I achieve this goal?

reinforcement

increases likelihood of a desired behavior

feedback

data about recorded behaviors that can be delivered with reinforcement
prompts self-awareness, self-monitoring, and goal-setting, which help identify a discrepancy between actual performance and set goals

intrinsic rewards

taking pride in your accomplishment, personal satisfaction, enjoyment

extrinsic rewards

social praise/clapping
material (trophy)
monetary incentive

social support

group exercise
workout buddy
role models

intrinsic approaches

focus on the experience and process
engage in purposeful/meaningful activity