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25 Cards in this Set
- Front
- Back
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health-related fitness components: cardiovascular endurance
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ability to use oxygen efficiently or VO2 max
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health-related fitness components: muscle strength
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ability to exert maximal force against a resistance one time through ROM
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health-related fitness components: muscle endurance
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ability to exert submaximal force repeatedly over a period of time
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health-related fitness components: flexibility
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ability to move a joint through complete ROM
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health-related fitness components: body composition
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% body fat + lean muscle mass
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aerobic fitness components
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55 to 90% of VO2 max or MHR, 3 to 5 times per week, 20 to 60 minutes
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problem of exercise adherence
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at the beginning of an exercise program - 100% participation; after 6 months - less than 50%
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why people have a problem with exercise adherence
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prescriptions:
- are often based on the fitness data, ignoring people's psychological readiness to exercise - are too challenging and are not optimal for enhancing motivation - do not promote self-responsibility or empower people to make a long-term behavioral change |
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theories and models of exercise behavior: theory of planned behavior
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- exercise behavior is made up of intentions, subjective norms and attitudes, and perceptions of ability to control behavior
- intervention techniques should be aimed at enhancing perceived behavioral control |
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theories and models of exercise behavior: social cognitive/self-efficacy theory
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- exercise behavior is influenced by both personal and environmental factors, particularly self-efficacy
- person may intend to be physically active but external forces may prevent him/her from engaging in exercise |
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theories and models of exercise behavior: transtheoretical model
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an individual progresses through six stages of change
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transtheoretical model stage 1
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pre-contemplation stage (no intention to start exercising in the next 6 months)
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transtheoretical model stage 2
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contemplation stage (intention to start exercising in the next 6 months)
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transtheoretical model stage 3
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preparation stage (taking action to prepare for exercise habit)
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transtheoretical model stage 4
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action stage (has been exercising regularly, but for less than 6 months)
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transtheoretical model stage 5
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maintenance stage (has been exercising regularly for more than 6 months)
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transtheoretical model stage 6
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termination stage (once exercisers have exercised for 5 years)
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theories and models of exercise behavior: T.M. processes of change
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- experiential or cognitive processes: directed toward increasing people's awareness of, and changing their thoughts and feelings about, themselves and their exercise behavior
- behavioral processes: directed toward changing aspects of the environment that can affect exercise participation |
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theories and models of exercise behavior: ecological model
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explains how environment and behaviors affect each other, takes into consideration intrapersonal, interpersonal, institutional, and policy influences
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techniques for enhancing adherence to exercise: behavior modification approaches
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- prompts: verbal, physical, or symbolic cues initiate behaviors
- contracting: participants enter into a contract with their exercise practitioner |
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techniques for enhancing adherence to exercise: reinforcement approaches
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charting attendance and participation with rewards, individualized feedback, and participants self-monitoring their physical activity with written records
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techniques for enhancing adherence to exercise: cognitive-behavioral approaches
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- goal setting should be used to motivate individuals. exercise-related goals should be self-set rather than instructor-set, flexible rather than fixed, and time based rather than distance based
- dissociative strategies produce significantly higher levels of exercise adherence than associative strategies |
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techniques for enhancing adherence to exercise: decision-making approaches
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involve exercisers in decisions regarding program structure, complete a decision balance sheet to increase awareness of the costs and benefits
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techniques for enhancing adherence to exercise: social-support approaches
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social support - an individual has a favorable attitude toward another individual'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 |
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techniques for enhancing adherence to exercise: intrinsic approaches
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focus on the experience itself; take a process orientation; engage in purposeful and meaningful physical activity; exercise enjoyment
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