Exercise Psychology, Goal Setting, and Motivation: Ch. 8

5 Stages of the Transtheoretical Model

1. Precontemplation

2. Contemplation

3. Determination

4. Action

5. Maintenance

Precontemplation Characteristics

Unaware of a need to change or resistant to change.

Contemplation Characteristics

Awareness of a need to change and open to discussion, yet still undecided.

Determination Characteristics

Deciding to change and making preparations to do so.

Narrow Window: either move to Action or backward to precontemplation

Action Characteristics

Actively making change and working on behavior reinforcement.

1-5 months

Maintenance Characteristics

Continuing with changed behavior and creating plans to avoid potential relapse.

6 months

Three Types of Goals

• Process Goals

  • A goal set for a process

  • Most control / most achievable

• Performance Goals

  • A goal set in comparison to previous performance

• Outcome Goals

  • A goal set as a social comparison

  • least control / least achievable

Task-involved vs Ego-involved

Two different orientations of goal-setting in individuals.

• Task-involved: comparison with the self

• Ego-involved: comparison with others

SMART Goals

• Specific

• Measurable

• Action-oriented

• Realistic

• Time-bound

Self-determination

The implication that an individual is participating in an activity for their own fulfillment as opposed to the expectations of others.

6 Points on the Self-Determination Continuum

1. Amotivation: lack of motivation

2. External Regulation: engaging in behavior to avoid punishment

3. Introjected Regulation: engaging in behavior due to a sense of obligation

4. Identified Regulation: engaging in behavior for the perceived benefits

5. Integrated Regulation: engaging in behavior because you personally value it, and begin to identify with that behavior

6. Internal Regulation: Engaging in behavior purely because you enjoy that behavior. Most personal trainers have intrinsic motivation, but most clients do not.