1. Motivation and Adherence )Exercise specialists play an important role in educating the public about why regular physical activity is absolutely essential for good health and how to exercise safely and effectively

2. Adherence )Dropouts )Of those individuals starting an exercise program, half will drop out within six months.

3. Motivation and Adherence )As an exercise specialist, you must help the client develop a positive attitude toward physical activity and make a firm commitment to the exercise program.

4. Adherence )To increase adherence, you need to be aware of factors related to attrition.

5. Adherence )Adherence to an exercise program is related to biological, psychological, behavioral, social, and environmental factors. )See p 51 in Heyward book.

6. Adherence The most critical factors characterizing the exercise program dropout are: )Being overweight )Having low self-motivation )Having anxiety about exercise

7. Adherence )Lack of spousal/family support )Inconvenient exercise facility )Exercise intensity that is too high )No social support during and after exercise.

8. Adherence )As the exercise specialist, you should focus particularly on those factors which are under your control such as )setting individualized goals for the client, )providing social support and reinforcement, )and prescribing low-to-moderate exercise intensities.

9. FIT Corbin )F = Fun )I = Intrinsically motivating )Two Cs )C = Builds self-competence )C = Builds self-confidence

10. Adherence )To motivate your clients to exercise on a regular basis, prescribe physical activity that is enjoyable and fun.

11. Adherence )Variety is the spice of life )In an aerobic exercise program, for example, the participant does not need to do the same thing during every exercise session.

12. Adherence )Cross train )Other aerobic activities, such as swimming, cross- country skiing, and step aerobics may be substituted as long as the client exercises at the prescribed training intensity.

13. Motivation and Adherence )Peer reinforcement )Some individuals need the added motivation of exercising with a partner or with a formal group.

14. Adherence )Schedule and keep a log )Consistency is a critical factor for instilling the exercise habit.

15. Adherence )Help change behavior )You can use behavior modification techniques to increase program retention )Positive reinforcement works best

16. Adherence )Extrinsic motivation )Sometimes it can be effective to give rewards such as T-shirts, certificates, emblems, and pins to recognize the attainment of specific goals, such as walking a total of 50 miles in one month.

17. Adherence )Extrinsic motivation )At other times, these incentives may bring about a certain degree of dependence on them.

18. Adherence )In the long run, intrinsic motivation is most effective )See Whitehead article

19. Adherence )Developing intrinsic motivation )Help your client set both short-term and long-term goals that are attainable )Insure success

20. Adherence )You can state goals in performance or physiological terms )An example of a short-term performance goal is to complete a 3-mile fun run in less than 33 minutes

21. Adherence )A long-term physiological goal might be to increase maximum oxygen uptake (VO 2MAX ) by 15% in four months

22. Motivation and Adherence )Focus on process initially )Focus on product in the long-term

23. Adherence )Increasing intrinsic motivation )Periodically re-evaluate your client’s fitness levels to assess improvement )Demonstrates progress )Allows for necessary modification )Allows to reassessment of goals

24. Adherence )Be a leader – actions speak louder than words! )The key to increasing exercise program adherence lies in the leadership, education, and motivation which you provide.

25. Adherence )Be a positive role model )Practice what you preach

26. Adherence )Educate your client )You must also be knowledgeable, able to educate clients about exercise and fitness, and able to provide motivation and encourage social support. )See p. 54 in Heyward book

27. Summary )1. Emphasize enjoyable participation in physical activities that are easily done throughout life. )2. Offer a diverse range of noncompetitive and competitive activities for different ages and abilities.

28. Summary )3. Give people the skills and confidence they need to be physically active. )4. Provide physical and social environments that encourage and enable people to engage in safe and enjoyable physical activity.

29. Prochaska’s Stages of Change )Process of health behavior change that can best be represented as a series of stages.  Precontemplation  Contemplation  Preparation  Action  Maintenance  Termination

30. Precontemplation )Stage of change in which the individual does not intend to take action within 6 months.

31. Contemplation )Stage of change begins when the person starts to think seriously about changing in the near future (within 6 months).

32. Preparation )Stage of change in which the individual intends to take action within the next 30 days.

33. Action )Stage of change in which the individual has made significant effort to change and, more importantly, has achieved some degree of success with that change.

34. Maintenance )Stage of change in which the individual continues to implement behavior strategies in an attempt to avoid relapses regarding their behavior.

35. Termination )Stage of change in which the former problem behavior presents no threat or temptation.