Veramae Woods
KINS 474 Homework Assignment #1: Exercise Behavior and Adherence
Exercise Behavior and Adherence is an important factor in maintaining health and staying active in everyday life. Most of the research on this topic focuses on the effect that support has on maintaining a workout plan and also how the different varieties of exercise makes a difference in how long people continue their workout plans. Being that I have struggles with maintaining workouts even though I know I need to change my habits, this topic helps motivate me and gives me the guidelines to help me start a workout plan and not stop due to the any struggles that people come across. I have found two articles that shows how motivation plays into how long people maintain
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workout plans. My website article, Exercise Adherence Techniques, provides basic information on how different people like different environments and different forms of exercise. This is relevant as people should not do thing that they do not enjoy because it is more likely that they will not continue an exercise program because they do not feel comfortable and happy with their exercise program. The main thing that the article states that a person should first do is to decide what they enjoy to do and what is most convenient for them to not have outside factors affect their program. If someone were to choose something that they enjoy to do at a convenient time that they can set aside for exercise if not every day, at least three times a week, it is more likely that they will continue their exercise program. Having a variety of exercise and coming up with a plan before starting an exercise program is key to not giving up on an exercise program. My website article provides guidelines for not only self-motivation, but motivation tips to get others engaged in one’s exercise program. The most effective way that the website article provided for someone to continue their program is by finding a partner or personal trainer to exercise with as well as setting and writing down goals to accomplish that one can see often as a reminder. This is effective in that a partner can give motivation and feedback and writing down goals to oneself can be reliable if someone likes to complete checklists or likes visuals. For someone who enjoys competition, they can find someone who may potentially have the same goals as them and compete for success although there may not be a reward as their success is a reward. The article also points out that people may not be effective with every step, but if they start with an enjoyable and convenient plan and gradually add more varieties and more intensity, monitor progress, and utilize peers or trainers, they will begin to see goals slowly coming to past and eventually their long term goal will become a reality. My journal article, Variety support and exercise adherence behavior: experimental and mediating effects, included a study on inactive university students who were to follow a high or low variety support exercise program for a period of six weeks. The purpose of this study was, “to examine the extent to which the provision of variety (i.e., variety support) is related to exercise behavior among physically inactive adults and the extent to which the ‘experience of variety’ mediates those effects.” The study included 144 students who had to meet the criteria of: must be a university student, be the ages of 17 and 40, be able to read and speak in English, report no health problems that may interfere with program, and be classified as physically inactive (report less than two, 20 minutes exercises per week). Participants attended an introductory session where they were informed on the study and asked to provide written informed consent. They also provided baseline data and were randomly assigned a support exercise program as to whether they would participate in a high variety support or low variety support exercise program where the low variety support group is the control group. The conditions were that they would drop in to complete their exercise program which was the same for both groups which included upper and lower body workouts where the weight was predetermined and individualized to each person where they did a percentage of their maximum capacity. Each group had the support of certified personal trainers, but the difference was that the high variety support group completed different varieties of exercises such as using machines, body weight, as well as free weights, alternating exercises each session whereas the low variety group did the same four exercises each time they came in.
The results show that of the 144 students who attended the initial introduction/baseline test, 121 participants received the variety support by attending at least one exercise session and were therefore included in the study. In this study, it resulted that the high variety support group had a greater adherence than the low variety support group as the high variety support group completed an average of 11.56 exercise sessions compared to the low variety support group completing only an average of 9.16 sessions out of 18. The study also focused on competence, relatedness, and autonomy. In this study competence referred to feeling capable and effective in one’s environment, relatedness referred to feeling connected to others, and autonomy referred to feeling of self-governance and volition in one’s choice r behavior. Each person was given a questionnaire regarding effects on perceived variety in competence, relatedness, and autonomy. Results show that there was a statistical significant intervention on perceived variety, but not perceived competence, relatedness or autonomy. The authors in this article explained that higher variety support …show more content…
led to an increased adherence behavior over a period of 6 weeks and that the relationship between variety support and exercise adherence was controlled by the perceptions of variety. The authors also informed readers that the study considered the effect of delayed onset muscles soreness although it may have been different based on what level of variety they were assigned to. My two articles had similarities and differences about exercise behavior and adherence.
The main similarity was that they both provided information on how completing a variety of exercises rather than only completing the same exercises every day or every workout session is more effective when it comes to adhering to an exercise program. The differences were that the journal article had more proof where the website article mainly gave suggestions that were not proved in the website article, but were explained in my journal article. Having a study to refer to that has evidence and methodology really helps research and without the journal article many people would be confused and without some type of evidence to prove that something works, people would lack motivation or reasons to work out and see effective results. The authors in both of my articles stressed the importance of having a partner and also not repeating the same exercises as it is not effective in adhering to an exercise
program. References Sylvester, B. D., Standage, M., Mcewan, D., Wolf, S. A., Lubans, D. R., Eather, N., Kaulius, M., Ruissen, G. R., Crocker, P. R. E., Zumbo, B. D., Beauchamp, M. R. (2015). Variety support and exercise adherence behavior: experimental and mediating effects. Journal of Behavioral Medicine, 39(2), 214-224. doi:10.1007/s10865-015-9688-4. Exercise Adherence Techniques. (2015 , January 10). Retrieved February 13, 2017, from http://www.exrx.net/Psychology/AdherenceTips.html
Kilpatrick, Marcus, Edward Hebert, and John Bartholomew. "College Students' Motivation for Physical Activity: Differentiating Men's and Women's Motives for Sport Participation and Exercise ." Journal of American College Health 54 (2005): 92. Mintel . Web. 4 Dec. 2013.
1. Marcoux, M.F., Sallis, J. F., McKenzie, T. L., Marshall, S., Armstrong, C. A., & Goggin, K. (1999). Process evaluation of a physical activity self-management program for children: SPARK. Psychology and Health, 14, 659-677.
An individual going to the gym by themselves will not motivate them on anything they do. That is why people like to have a buddy, trainer, or group with them so they can work harder, and show those persons how they can work hard and not give up. Being alone will make them give up, and stop their exercise because they think they can’t do it. In the contrary, having someone makes them compete, accomplish, work harder, and not give up on any exercise they give them. Because that person will not put an individual to rest, a trainer will make the other person sweat and be super exhausted. For example, a 12th grader went to the gym alone, and didn’t know what to do. So he started working by himself, and do easy exercises. However, he put a timer of 60 second of doing squats, but he stop half way. He stop because he thought he could not finish. Because he puts in his mind that he can not finish. In the contrary, if he had a trainer or a group of friends, those persons will eventually make him go, and not stop in something that he can’t do. Because he is being pushed by someone else, and that someone else makes sure for that person no to give up, and to keep going. That person makes sure he knows that he is capable of doing
Prior to internal factors, it comes from the individual attributes itself. Firstly is motivation. The influence of motivation was evident in the study, emerging from various sources. Based on Petursdottir, Arnadottir, & Halldorsdottir (2010), elderly with health problems were eager to find activities and exercise that fitted them and in many cases, they adapted their exercises to their life. Otherwise for other participants, they were motivated by the results of the exercise, not because they liked it or enjoyed it. However, there is one of the participants seemed to lack the motivation to exercise, based on an overwhelming experience of boredom while exercising (Petursdottir, Arnadottir, & Halldorsdottir, 2010). Moreover, the participants were also very candid about their lack of self-discipline and motivation when trying to adhere to an exercise program. Prior to boredom, some respondents noted that there were “much more interesting” things to do rather than exercising, which developed into a ...
Therefore, individual motivation is main motivators to engagement (Tulloch et al, 2013; Lascar et al, 2014). Korkiakangas et al (2009) claim internal motivation is more beneficial in ensuring compliance to health interventions in comparison to external motivation. A well- motivated learning experience may alter individual lifestyle and behaviour; however, Casey et al (2010) emphasised that the importance of motivation in exercise intervention requires will-power. Furthermore, the motives for physical activity include social and psychological motives. Social motives include a convivial atmosphere such as respect and support from others while psychological motives include positive body image, promotion of health benefits and improved sense of well-being (Korkiakangas et al, 2010). However, Korkiakangas et al (2009) systematic review highlighted that regular counselling is essential in order to promote physical activity among diabetes
Positive reinforcement is more likely to help me form a workout schedule because I reward myself after I finish with something pleasant and
The behavior change I pursued included running 3 miles a day for three days of the week. In this analysis I explore how my perceptions fit within the Theory of Planned Behavior, overview specific methods of change, evaluate pitfalls, social support, and identify potential areas of improvement.
During the healthy care self project I have and have not achieved my goal. During this project I learned that things do come up in life and even though you may have a plan and want to follow a regimen you will not always be able to follow it as well as you would like to. A key thing looking back that hindered my achievement towards my goal was life and how busy it can become. When it came to working out in the beginning I was very faithful to it but once I began having assessments in school I began looking at it to what is more important, working out or my grades in school. As a student who is paying for their own schooling, school always seemed more important than. While looking at the provided graph you can see what I did attend the gym faithfully in the beginning of the project but after a few weeks in is when I began to stop attending the gym.
For all three behavioral indices, participants in the precontemplation stage reported the least physical activity behavior, whereas participants in the action and maintenance stages of behavior change reported the most physical activity behavior. In addition, physical activity behavior progressively increased from the precontemplation to the action stage of behavior change for all three indices. The results for the relationships between the stages of behavior change and other TTM constructs were that each of the TTM behavior change constructs had a statistically significant relationship with stage of physical activity behavior change. These relationships were positive for self-efficacy, pros, and decisional balance and negative for cons. The results for the perceived pros and cons of physical activity were divided into the top four pro (benefit) statements and the top three con (barriers) statements. The four top pro statements were: 1) sense of personal accomplishment, 2) increased muscle strength, 3) improved muscle tone, and 4) improved mental health. The three top cons (barriers) were: 1) physical activity tires me, 2) I am fatigued by physical activity, and 4) physical activity is hard work for me. Frequency counts were used to
...exercise intrinsic motivation. Health Values: The Journal of Health Behavior, Education & Promotion, 19(2), 18-26.
Exercising frequently can be a positive habit, but if a person becomes addicted to it, it has negative effects as well. Exercise addiction is not easy to identify because, like any other addict, they tend to deny they have a problem. This addiction is referred to by a variety of names such as exercise dependence, exercise addiction, obligatory exercise, compulsive athleticism, compulsive exercising, and exercise abuse. "Men and women are equally prone to exercise addiction, which affects about three percent of the population, according to a study at the University of Southern California. Exercise addicts usually work out two or three hours a day, six or seven days a week." (Seymour) Exercise addicts, of both genders, do not understand the difference between pushing their limits and overstepping them.
1. Bloomquist, C. D., Gyurcsik, N. C., Brawley, L. R., Spink, K. S., & Bray, S. R. (2008). The Road to Exercise Is Filled With Good Intentions: Why Don't My Proximal Exercise Intentions Match My Actions?. Journal Of Applied Biobehavioral Research, 13(2), 102-118. doi:10.1111/j.1751-9861.2008.00030.x
Having your fitness goal written down and posted in an area where you can see it every day is a sure way to help you stay motivated. Make sure your goals are SMART, meaning S-Specific, M-Measurable, A-Attainable, R-Realistic and T-Timely. This helps you to progress continually and limit possible lapses. Categorize your goals as short-term or long-term as well to help you stay focused on one goal at a time. Short-term goals include start up physical activity such as 10-minute brisk walking a day, using the stairs every day instead of the elevator at the of...
There exists various lifestyles and behaviours, ranging from amount of nutrition intake, mental well-being, to the amount of physical activity engaged individually. Weighing the abundance of factors, this essay primarily aims to focus on the aspect of physical activity in relevance to how it possibly affects one's lifestyle. By cross-referencing to other lifestyles and behaviours, this essay will also demonstrate the importance of physical activity in possibly alleviating the issues raised pertaining to other lifestyles as well. Throughout this essay, there will be frequent references to the socio-ecological framework in examining the aforementioned factors.
Some activity clubs we provide include, dancing, running, jump roping, basketball and soccer clubs, just to name a few. These clubs encourage kids to stay active. Our PE program also sends out monthly newsletters to the parents that give them ways to help their child live a healthy lifestyle. The National Association for Sport and Physical Education states, “Regular physical activity improves functional status and limits disability during the middle and later adult years. Physical activity contributes to quality of life, psychological health, and the ability to meet physical work demands. Physical education can serve as a vehicle for helping students to develop the knowledge, attitudes, motor skills, behavioral skills, and confidence needed to adopt and maintain physically active lifestyles. The outcomes of a quality physical education program include the development of students’ physical competence, health-related fitness, self-esteem, and overall enjoyment of physical activity. These outcomes enable students to make informed decisions and choices about leading a physically active lifestyle. In early years children derive pleasure from movement sensations and experience challenge and joy as they sense a growing competence in their movement ability. Evidence suggests that the level of participation, the degree of skill, and the number of activities mastered as a child directly influences the extent to which children will continue to participate in physical activity as an