Self-Management Skills

1. Self-Management Skills Adapted from Fitness for Life (Corbin& Lindsey, 2007)

2. Learning to Self-Assess • Use a variety of tests that assess each of the five fitness components. • Find tests that work for you • Assessment is a skill and should be practiced. • Use results to guide your goal setting. • Compare you results to health fitness standards, not your peers.

3. Building Self-Confidence • Set your own goals and compare your results against them. • Small goals that are realistic and achievable • Avoid or minimize competition if it bothers you. • Find positive solutions for your physical activity barriers. • Practice the skills in the activities you enjoy.

4. Reducing Risk Factors • Identify what your risk factors for disease are. • Learn about your family history • Minimize your risk factors by working on the things you can control. • Physical activity • Nutrition • Drug Use • Medical check-up

5. Choosing a Good Activity • Choose activities: • You enjoy • You can do with a friend • Appropriate for your fitness level • Help you reach your fitness goals • That are easy to get started in

6. Setting Goals • SMART-C goals for each fitness component. • Specific, Measurable, Attainable, Realistic, Time-frame, and Challenging • Write your goals down. • Self-assess periodically and revise goals. • Reward yourself for meeting goals. • Focus on small improvements or maintenance.

7. Building Positive Attitudes • Make a list of your positive or negative attitudes. • Identify why they exist • Find activities that focus on your positive attitudes and minimize your negative attitudes • Change activities to reduce your negative attitudes • Discuss your attitudes with friends or family

8. Learning to Self-Monitor • Keep written or online logs. • Record information as soon as possible • People who track what they eat and how much they exercise lose more weight. • Use your logs to set or adjust your goals. • Use pedometers, heart rate monitors, or other activity monitors to track your activity.

9. Finding Social Support Assess your current level of social support. Find friends who share similar interests. Join a team, club, league, etc. Encourage your family to be involved.

10. Building Performance Skills Get lessons or help from experts. Start with small expectations of performance and build from there. Practice, Practice, Practice. Avoid competition when learning new skills. Compare your performance against yourself and not others. Choose activities that match your natural abilities.

11. Preventing Relapse Place your goals where you can see them. Keep a written or online log of your activity. Let others know about your goals. Make your physical activity time a routine. Don’t let a setback ruin your goals. Consider a variety of activities and keep it fresh.

12. Managing Time • Track your activity and non-activity times. • Analyze your results and make realistic changes. • Ensure you have enough time for all the things (not just physical activity) you want to accomplish • Create a schedule.

13. Improving Physical Self-Perceptions Engage in daily physical activity. Ensure your goals are realistic. Think about the things you ARE good at. Understand that everyone has weaknesses. Find a positive role model.

14. Saying “No” Practice saying “No.” Create a list before shopping. Avoid situations that offer temptation. Eat healthy foods at school. Pass on second helpings or “supersizing.” Eat slowly and enjoy your meal.

15. Learning to Think Critically Identify the problem. Collect information. Develop a plan. Implement plan. Evaluate effectiveness of your plan.

16. Controlling Competitive Stress Learn how to identify signs of stress. Avoid competitive environments. Get experience in performing. Practice and prepare. Use muscle relaxation techniques, breathe control, mental imagery, and routines.

17. Overcoming Barriers List your barriers and find solutions with help from others. Find ways to exercise at home. Create alternative activity plans. Become active in your community.