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Chapter 18

Terms in this set (23)

Adherence
"sticking to" or "being faithful to,"
The Problem of Exercise Adherence
Help those who start exercising to overcome barriers to continuing the exercise program.
Help exercisers develop contingency plans to overcome factors leading to relapses (not exercising).
What percentage of individuals will drop out of exercise programs?
Of people who start an exercise program, 50% will drop out within 6 months.
Why people exercise?
-Weight control (counter obesity epidemic)
-Reduced risk of cardiovascular disease
-Reduction in stress and depression
-Enjoyment
-Building self-esteem
-Socializing
Why people do not exercise?
Perceived lack of time
Lack of energy
Lack of motivation
What is the main barrier?
-Health issues: Physical limitations, injury, poor health, pain and soreness, psychological problems
-Inconvenience: Lack of access to facilities, crowded facilities, lacking transportation, other commitments
-Lack of motivation and energy: Feeling lazy or unmotivated, too much effort
-Lack of social support: No exercise partner, lacking support from spouse
-Lack of time and money
What would the health belief model stipulate as the most important variables regarding a person choice to exercise?
The likelihood of exercising depends on the person's perception of the severity of health risks and appraisal of the costs and benefits of taking action.
What is self-efficacy and what does it predict in relation to exercise?
Confidence to overcome barriers and avoid relapse
What are the six stages of the transtheoretical model?
1. Precontemplation: Does not exercise
2. Contemplation: Has fleeting thoughts of exercising
3. Preparation: Exercises, but not regularly enough
4. Action: Has been exercising regularly, but for less than 6 months
5. Maintenance: Has been exercising regularly for more than 6 months
6. Termination: Once exercisers have exercised for 5 years
How would you match strategies related to exercise adherence to these different stages?
Matching the intervention to the stage of change is effective in producing high levels of regular exercise.
What is a decisional balance sheet?
is a tabular method for representing the pros and cons of different choices and for helping someone decide what to do in a certain circumstance
Completing a decision balance sheet to increase awareness of the costs and benefits of participating in an exercise program can enhance exercise adherence
What constitutes relapse prevention?
-Expect and plan for lapses (e.g., scheduling alternative activities while on vacation).
-Develop coping strategies to deal with high-risk situations (e.g., relaxation training, time management, imagery).
-Replace "shoulds" with "wants" to provide more balance in your life. ("Shoulds" put pressure and expectations on you.)
-Use positive self-talk and imagery to avoid self-dialogues focusing on relapse.
Identify situations that put you at risk, and attempt to avoid or plan for these settings.
-Do not view a temporary relapse as catastrophic since this undermines confidence and willpower (e.g., if you didn't exercise for a week, you are not a total failure; just start again next week).
What intensity of aerobic exercise produces the best adherence?
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How does group exercise compare to individual programs in terms of adherence?
Group exercising generally produces higher levels of adherence than exercising alone, but tailoring programs to fit individuals and the constraints they feel can help them adhere to the program.
What exercise leader qualities are important to adherence?
Exercise leaders influence the success of an exercise program. They should be knowledgeable, give lots of feedback and praise, help participants set flexible goals, show concern for safety and psychological comfort, and promote task cohesion.
What demographic variables are the most positively correlated to exercise adherence?
(e.g., education, income, sex, socioeconomic status) have a strong association with physical activity.
How does contracting impact adherence?
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What are the basic elements of a behavioral contract?
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What are prompts in relation to exercise adherence?
Verbal, physical, or symbolic cues initiate behaviors (e.g., posters encouraging people to take the stairs, placing running shoes by bed).
What effect does social support have on exercise adherence?
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 participation in a small group, the use of personalized feedback, and the use of a buddy system.
What are the relations among body fat, risk of cardiovascular disease, and adherence?
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What methods can be employed to make exercise more intrinsically rewarding?
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What are the guidelines for improving exercise adherence?
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.
Provide rewards for attendance and participation.
Give individualized feedback.
Find a convenient place for exercising.
Have participants reward themselves for achieving certain goals.
Encourage goals to be self-set, flexible, and time-based (rather than distance-based).
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