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Chapter 27 (LeUnes) Exercise Psychology

Chapter 27 (LeUnes) Exercise Psychology. Psychology of Sport Nov 30, 2009 Class #38. exercise addiction adherence to exercise motivation satisfaction. Exercise Psychology. Uses principles from psychology to study human behavior in sport to enhance performance. Physical Fitness.

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Chapter 27 (LeUnes) Exercise Psychology

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  1. Chapter 27 (LeUnes)Exercise Psychology Psychology of Sport Nov 30, 2009 Class #38

  2. exercise addiction adherence to exercise motivation satisfaction Exercise Psychology • Uses principles from psychology to study human behavior in sport to enhance performance

  3. Physical Fitness • The ability to perform daily tasks with vigor and without undue fatigue, and with sufficient energy to engage in leisure-time pursuits, to meet unforeseen emergencies, and the vitality to perform at one’s fullest capacity

  4. Physical Fitness Terms • Physical activity: any bodily movement produced by the contraction of the skeletal muscles that increases energy expenditure above the baseline level. • Exercise: physical activity that is planned, structured, and repetitive with the purpose of developing, improving, or maintaining physical fitness.

  5. Physical Fitness • Health-related Fitness • Cardiovascular endurance • Body composition • Flexibility • Muscular endurance • Muscular strength • Performance-related Fitness • Agility • Speed • Coordination • Power • Reaction time • Balance

  6. Psychological Benefits • Stress Reduction • Alleviation of Depression • Socialization • Thrill of Competition • Enhancement of Creativity

  7. Physical Education, Exercise Science and Sport • The Profession • An occupation requiring specialized training in an intellectual field of study that is dedicated to the betterment of society through service to others.

  8. Some examples of professional organizations:

  9. Allied Fields • Health • Health Instruction • Health Services • Environmental Health • Recreation • Dance These fields share many purposes with physical education, exercise science, and sport, but the content of the subject matter and methods to reach their goals are different.

  10. Exercise Behavior and Adherence

  11. Why Study Exercise Behavior? Despite the current societal emphasis on fitness, a small percentage of children and adults participate in regular physical activity

  12. Why Exercise Behaviorand Adherence Are Important • 50% of adults are completely sedentary. • 50% of youth (ages 12-21) do not participate in regular physical activity. • 25% of children and adults report doing no physical activity. • Only 15% of adults participate in vigorous and frequent activity. • Only 10% of sedentary adults are likely to begin a program of regular exercise within a year. (continued)

  13. Why Exercise Behaviorand Adherence Are Important • Among boys and girls, physical activity declines steadily through adolescence. • Physical inactivity is more prevalent among women, African-Americans, and Hispanics, as well as among older and less affluent adults. • 50% of people starting an exercise program will drop out within six months. • Daily attendance in physical education classes dropped from 42% to 25% between 1990 and 1995.

  14. Reasons to Exercise Exercise combined with proper eating habits can help people lose weight; but weight loss should be slow and steady, occurring as changes in exercise and eating patterns take place.

  15. Reasons to Exercise Both the physiological and psychological benefits of exercise can be cited to help persuade sedentary people to initiate exercise. “Maintenance” as well as initiation of physical activity is critical.

  16. Reasons for Not Exercising • Lack of time • Lack of energy • Lack of motivation

  17. Reasons for Not Exercising Exercise professionals should highlight the benefits of exercise and provide a supportive environment to involve sedentary people in physical activity.

  18. Reasons for Not Exercising People often cite time constraints for not exercising, but such constraints are more perceived than real and often reveal a person’s priorities.

  19. Individual Barriers to Physical Activity • Lack of time, energy, or motivation • Excessive cost • Illness or injury • Feeling uncomfortable • Lack of skill • Fear of injury

  20. The Problem of Exercise Adherence

  21. 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)

  22. Theories/Models of Exercise Behavior Health Belief Model (Becker and Maiman, 1975) 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.

  23. Theories/Models of Exercise Behavior Health Belief Model Overall “inconsistent” support for Health Belief Model predictions of exercise behavior

  24. Theories/Models of Exercise Behavior Theory of Planned Behavior Exercise behavior is made up of • intentions, • subjective norms and attitudes, and • perceptions of ability to perform behavior. (Ajzen and Madden, 1986)

  25. Theories/Models of Exercise Behavior Theory of Planned Behavior The theory of planned behavior is a useful theory for predicting exercise behavior.

  26. Theories/Models of Exercise Behavior Social Cognitive Theory (Bandura, 1986, 1997) Exercise behavior is influenced by both personal and environmental factors, particularly self-efficacy.

  27. Theories/Models of Exercise Behavior Social Cognitive Theory Social cognitive theory has produced some of the most consistent results in predicting exercise behavior.

  28. Theories/Models of Exercise Behavior Transtheoretical Model An individual progresses through five stages of change: 1. Precontemplation stage (does not exercise) 2. Contemplation stage (has fleeting thoughts of exercising) 3. Preparation stage (exercises, but not regularly enough) (Prochaska, DiClemente, and Norcross, 1992)

  29. Theories/Models of Exercise Behavior Transtheoretical Model An individual progresses through five stages of change: 4. Action stage (has been exercising regularly, but for less than six months) 5. Maintenance stage (has been exercising regularly for more than six months) (Prochaska, DiClemente, and Norcross, 1992)

  30. Factors Associated With Participationin Supervised Exercise Programs Many factors, from demographics to physical and social environment, affect exercise participation.

  31. Determinants of Exercise Adherence: Highlights • Demographic variables (e.g., education, income, gender, socioeconomic status) have a strong association with physical activity. • Early involvement in sport and physical activity should be encouraged, because there is a positive relation between childhood exercise and adult physical activity patterns. • Barriers to exercise are similar for white and nonwhite populations.

  32. Determinants of Exercise Adherence: Highlights • Self-efficacy and self-motivation consistently predict physical activity. • Spousal support is critical to enhance adher-ence rates for people in exercise programs. Spouses should be involved in orientation sessions or in parallel exercise programs. • Exercise intensities should be kept at moderate levels to enhance the probability of long-term adherence to exercise programs.

  33. Determinants of Exercise Adherence: Highlights • 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. • Post-exercise participation predicts exercise behavior.

  34. Determinants of Exercise Adherence: Highlights • Exercise leaders influence the success of an exercise program. They should be knowledge-able, give lots of feedback and praise, help participants set flexible goals, and show concern for safety and psychological comfort. • A convenient location is an important predictor of exercise behavior.

  35. Settings for Exercise Interventions • Schools • Work sites • Home • Community • Health care facilities

  36. Guidelines for ImprovingExercise Adherence • Match the intervention to the participant’s stage of change. • Provide cues for exercises (signs, posters, cartoons). • Make the exercises enjoyable. • Tailor the intensity, duration, and frequency of the exercises.

  37. Guidelines for ImprovingExercise Adherence • 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.

  38. Guidelines for ImprovingExercise Adherence • Find a convenient place for exercising. • Have participants reward themselves for achieving certain goals. • Encourage goals to be a self-set, flexible, and time based (rather than distance based). • Remind participants to focus on environmental cues (not bodily cues) when exercising.

  39. Guidelines for ImprovingExercise Adherence • Use small-group discussions. • Have participants complete a decision balance sheet before starting the exercise program. • Obtain social support from the participant’s spouse, family members, and peers. • Suggest keeping daily exercise logs. • Help participants choose purposeful physical activity.

  40. Who says Physical Activity is Good? • National Reports: • “Physical Activity and Health: A Report of the Surgeon General” • “Healthy People 2010” • “Promoting Better Health for Young People through Physical Activity and Sports”

  41. Our Physical Activity Challenge:Improve Participation of Populations with Low Rates of Physical Activity • Current Participation Patterns: • Women are generally less active than men at all ages. • African Americans and Hispanics are generally less active than whites. • People with low incomes are typically not as active as those with high incomes. • People with less education are generally not as active as those with higher levels of education. • Adults in the Northeast and South tend to be less active than adults in the North Central and Western States • People with disabilities are less physically active than people without disabilities. • Participation in physical activity declines with age. By age 75, one in 3 men and one in two women engage in no physical activity. U.S. Department of Health and Human Services. Healthy People 2010: Understanding and Improving Health. Washington, DC: U.S. Government Printing Office, November, 2000.

  42. Bottom line... • Exercise • Any age…

  43. Credits • http://www.d.umn.edu/~mniereng/documents/chap1.ppt#256,2, Goals for Physical Educators • http://course1.winona.edu/sjuaire/classes/per280new/website/18%20WeinbergGP%20Pt6Ch18.ppt

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