1. Concepts of Fitness & Wellness 8e
McGraw Hill -
Concept 2
Self-Management and Self-Planning Skills for Health Behavior Change
Learning and regularly using self-management skills can help you adopt and maintain healthy lifestyles throughout life.
© 2013 McGraw-Hill Companies. All Rights Reserved.
McGraw-Hill
Concept 2 1

2. Presentation overview
Theories/models of healthy lifestyle adoption
Factors that promote lifestyle change
Self-management skills
6-step self-planning process
Discussion Activity

3. Making Lifestyle Changes
Concepts of Fitness & Wellness 8e
McGraw Hill -
Many adults want to make lifestyle changes but are unable to do so.
A "lifestyle" is more than the way we spend our time!
“Lifestyles” are the behaviors that we adopt based on the context of our life circumstances.
Takes time to change
People progress forward and backward through several stages of change.
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4. Theories/Models of Healthy Lifestyle Adoption
Concepts of Fitness & Wellness 8e
McGraw Hill -
Theories/Models of Healthy Lifestyle Adoption
Transtheoretical Model
Health Beliefs Model
Social Ecological Model
Theory of Reasoned Action
Social Cognitive Theory
Theory of Planned Behavior
Self-Determination Theory
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5. Concepts of Fitness & Wellness 8e
McGraw Hill -
Stages of Change
Research shows that people advance through a series of stages as they attempt to change behaviors
At what stage are you?
See: Lab 2a
Lab 2a info
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6. Pros & Cons of Physical Activity Across Stages
Concepts of Fitness & Wellness 8e
McGraw Hill -
Pros & Cons of Physical Activity Across Stages
Concept 2

7. Factors that Promote Lifestyle Change
Concepts of Fitness & Wellness 8e
McGraw Hill -
Factors that Promote Lifestyle Change
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8. Self-Management Skills
Concepts of Fitness & Wellness 8e
McGraw Hill -
Self-Management Skills
Skills you learn and practice to help you change and adhere to healthy lifestyles
Also called self-regulation skills
Lab 2b info
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9. Self-Management Skills
Concepts of Fitness & Wellness 8e
McGraw Hill -
Self-Management Skills
A major goal of the course is to help you develop self management skills so that you can maintain an active and healthy lifestyle.
Different self management skills are needed for predisposing, enabling, and reinforcing factors.
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10. Concepts of Fitness & Wellness 8e
McGraw Hill -
Predisposing Factors
Is it worth it?
Self-motivation
Enjoyment
Balanced attitudes
Beliefs
Knowledge
Am I able?
Self-confidence
Self-efficacy
Safe environment
Access
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11. Concepts of Fitness & Wellness 8e
McGraw Hill -
Enabling Factors
Goal setting skills
Self-assessment
Self-monitoring
Self-planning
Performance skills
Coping skills
Consumer skills
Time management
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12. Concepts of Fitness & Wellness 8e
McGraw Hill -
Reinforcing Factors
Success
Social support
Family
Friends
Health professionals
Autonomy/freedom of choice
Do societal norms “reinforce” healthy behavior? Yes or No?
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13. Self Management Skills
Concepts of Fitness & Wellness 8e
McGraw Hill -
Self Management Skills
Changing Predisposing Factors
Overcoming barriers
Building self confidence and motivation
Balancing attitudes
Building knowledge and changing beliefs
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14. Self Management Skills
Concepts of Fitness & Wellness 8e
Self Management Skills
McGraw Hill -
Changing Enabling Factors
Goal setting skills
Self-assessment skills
Self-monitoring skills
Self-planning skills
Performance skills
Adopting coping skills
Learning consumer skills
Managing time
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15. Self Management Skills
Concepts of Fitness & Wellness 8e
Self Management Skills
McGraw Hill -
Changing Reinforcing Factors
Building on successes
Finding social support
Preventing relapse
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16. Self-Planning for Healthy Lifestyles
Concepts of Fitness & Wellness 8e
McGraw Hill -
Self-Planning for Healthy Lifestyles
Clarifying reasons
Identifying needs
Setting personal goals
Selecting program components
Writing your plan
Evaluating progress
See subsequent slides for additional information about each category.
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17. Concepts of Fitness & Wellness 8e
McGraw Hill -
Step 1: Clarify Reasons
Reasons should reflect why you think you would like to be active.
Examples: improve health, feel better, have more energy, social benefits, etc...
Reasons are NOT goals but rather statements that help you identify the benefits that are most important to you.
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18. Concepts of Fitness & Wellness 8e
McGraw Hill -
Step 2: Identify Needs Z O N E S
LOW
MARGINAL
GOOD
HIGH PERFORMANCE
Because fitness is multi-dimensional, it is important to strive for the health standard (GOOD) for each dimension.
High performance is NOT necessary for good health.
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19. Step 3: Setting Personal Goals
Concepts of Fitness & Wellness 8e
McGraw Hill -
Step 3: Setting Personal Goals
Most people find better success when using behavioral (process) goals rather than outcome (product) goals
Goals are most effective when they are put in writing
My Goals
Click for goal setting guidelines
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20. Step 4: Selecting Program Components
Concepts of Fitness & Wellness 8e
McGraw Hill -
Step 4: Selecting Program Components
Weight control
Cardiovascular fitness
Muscular fitness
Health
Plans will be different depending on the focus of your program.
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21. Step 5: Writing Your Plan
Concepts of Fitness & Wellness 8e
Step 5: Writing Your Plan
McGraw Hill -
Pledge or promise to be active
Facilitates adherence to your program
Include daily plans with scheduled times and other program details
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22. Step 6: Evaluating Progress
Concepts of Fitness & Wellness 8e
McGraw Hill -
Step 6: Evaluating Progress
Provides feedback and lets you know what types of programs or exercises work best for you
Self-monitoring
Dietary log
Pedometer
Self-assessments
Use same ones pre-post to evaluate your progress
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23. Program Planning Suggestions
Concepts of Fitness & Wellness 8e
McGraw Hill -
Program Planning Suggestions
Find activities that you enjoy
Start gradually
Make exercise fun
Vary your program
Use warm-up/cool-down
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24. Pre-planned Exercise Programs
Concepts of Fitness & Wellness 8e
McGraw Hill -
Pre-planned Exercise Programs
Commonly found in magazines, TV, and the web
May not be well designed to suit your needs
Criteria for evaluating pre-planned programs:
Who wrote it?
Does it have multiple levels?
Does it meet your needs?
Do you enjoy it?
Can you adapt it?
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25. Guidelines for Promoting Adherence to physical activity
Concepts of Fitness & Wellness 8e
McGraw Hill -
Guidelines for Promoting Adherence to physical activity
Avoid comparisons with others
Do not expect immediate results
Physical activity should be a reward, NOT a punishment or chore!
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26. TIPS for Successful Behavior Change
Concepts of Fitness & Wellness 8e
McGraw Hill -
TIPS for Successful Behavior Change
Make small changes
Reward your progress
Do not give up
End of presentation
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27. How does your environment impact your health behaviors?
Return to Presentation
How does your environment impact your health behaviors?
Discussion Activity