1. Rehabilitation Fitness Program Intervention Proposal Assignment SSC 439: Exercise Psychology Professor: Dr. Sara Glover Kristina Everding, Katherine Libera, Magdalena Saenz Ruiz, Jessica Yuska

2. Survey

3. Introduction Target population o Shift workers employed at Loras College = safety workers, janitorial staff, and coordinators o Age range = 22-63 o Gender = 5 males, 19 females o Ethnicity = 96% Caucasian, 4% Hispanic Habits o Different working shifts and responsibilities Needs o Decreasing injuries and preventing illnesses Barriers o Time o Physical limitations

4. shift workers vary the hours they work, this has decreased the opportunities for physical activity (Atkinson, Fullick, Grindey, & Maclaren, 2008) Disruptive eating patterns (Atkinson et al., 2008) five weeks of light resistance training, reports of low back pain had decreased (Sjogren et al., 2006) Introduction

5. decrease the economic costs of the business and also reduce the anxiety and burnout of employees (Brown, Gilson, Burton, & Brown, 2011) Introduction

6. Theoretical Basis

7. Past Performance Social Persuasion “success with support” – Zinn & Schofield, 2012 workplace study showing that successful past experiences + community involvement = more successful job performance and job satisfaction – Thøgersen-Ntoumani & Fox, 2005 Self- Efficacy Theory

8. Autonomy – Subjective health reports (Sjögren et al, 2006; Tveito & Eriksen, 2008; Roessler et al, 2013) Competence Relatedness Thøgersen-Ntoumani and Fox (2011): increased self- perceptions of exercise, so increased exercise maintenance Self- Determination Theory

9. BEHAVIORAL APPROACH Behavioral skills for successful adoption and adherence of behavioral change Exercise contract Goal settingAction plan Self-monitoring Activity logs SOCIAL APPROACH Structuring people’s social environment and help them support physical activity endeavors Importance of SOCIAL INFLUENCE (networks) Exercise groups and buddies

10. Exercise Contract – take more steps when number of steps was written out (Azizan & Chau, 2013) Goal Setting – “Forming good intentions or setting goals is understood as committing oneself to reaching desired outcomes or to performing desired behaviors” (Morisano, 2010). – Those who write their goals are more likely to achieve them (Morisano, 2010). Action Plan Self- Monitoring – Those who monitored daily steps took more steps throughout the day (Sniehotta, Presseau, Hobbs, & Araújo-Soares) Relapse Prevention – encouraging positive coping methods (Lox, Martin Ginis & Petruzzello, 2010) Behavior Approach

11. Study compared weekly minutes of physical activity for those who exercised alone (75 minutes) compared to groups/ in partners (126 minutes) – McNamara, Pavol, & Gunter, 2013 Social Approach

12. By self- monitoring each exercise session, individuals will see their progress, which in turn will increase their autonomy, competence, and situation- specific self- confidence. Goal setting will provide intrinsic or extrinsic motivation depending on the individuals’ personal goals. By having an exercise group and buddies that create a social support system, self- efficacy will increase because of the social persuasion to attend exercise sessions and work hard, hence relatedness. What does this mean?

13. Intervention GOAL = strengthening muscles and improving balance, range of motion, and overall flexibility 12-week intervention Twice a week o Tuesdays = Trainer o Thursdays = Partner, switch every week o Two sessions (12:30 pm or 4:00 pm) o Loras College Ballrooms o Flyers + sign-up sheets + confirmation email o Contact Sara Glover and Tom Kult, together with YMCA (donation of trainers and equipment)

14. Come and participate Start a good dayRecover from a stressful dayRelax and stretch Bring an exercise buddy Set up SMART goalsLearn, develop, and grow Tuesdays and Thursdays (12:30 pm and 4:00pm) Loras college Ballrooms STAFF MEMBERS Rehabilitation Fitness Program

15. Tuesdays and Thursdays (12:30pm and 4:00pm) Loras College Ballrooms STAFF MEMBERS PARTICIPATEPARTICIPATEPARTICIPATEPARTICIPATE PARTICIPATEPARTICIPATEPARTICIPATEPARTICIPATE

16. Rehabilitation Fitness Program STAFF MEMBERS Tuesdays and Thursdays (12:30pm and 4:00pm) Loras College Ballrooms Come and participate

17. Sign Up Sheet

18. Confirmation Email

19. Intervention GOAL = strengthening muscles and improving balance, range of motion, and overall flexibility 12-week intervention Twice a week o Tuesdays = Trainer o Thursdays = Partner o Two sessions (12:30 pm or 4:00 pm) o Loras College Ballrooms o Flyers + sign-up sheets + confirmation email o Contact Sara Glover and Tom Kult, together with YMCA (donation of trainers and equipment)

20. Fitness Program 20 minutes before first scheduled class to complete liability form Exercise contract, goal setting worksheet, and past performances worksheet Each week there will be a different trainer leading the group Activities vary each week Action plan o Tuesday (trainer)= 1-hour session workout (12 different workouts), self-monitoring log o Thursday (partner) = same workout as Tuesday, Loras College students (volunteers), self-monitoring log

21. Liability Waiver

22. Exercise Contract and Goal Sheet

23. Past Performance Worksheet

24. Fitness Program 20 minutes before first scheduled class to complete liability form Exercise contract, goal setting worksheet, and past performances worksheet Each week there will be a different trainer leading the group Activities vary each week Action plan o Tuesday (trainer)= 1-hour session workout (12 different workouts), self-monitoring log o Thursday (partner) = same workout as Tuesday, Loras College students (volunteers), self-monitoring log

25. Self-monitoring logs

26. Assessment Examination of self-monitoring logs (effectiveness) Participants that complete the program will also be invited to come to a potluck to celebrate the completion of the class (extrinsic motivation) Exercise accomplishment survey (subjective beliefs-effectiveness)

27. SurveySurvey

28. Budget $250 (given by “America on the Move”) Participant = NO FEE Trainers = $20 per class o Total budget for trainers = $240 Classes = 12 weeks o 12 weeks with the trainer 6 trainers are paid 6 trainers are donated by YMCA, YWCA o 2 days a week = each day has 2 sessions 1 day (Tuesday) = trainer 2 day (Thursday) = partners Balance = $10

29. Donations

30. Conclusion Limitations o General adherence o Buddy system o Trainer/participant relationship Benefits o Increasing the levels of physical activity of a population that has low levels of physical activity o Physical ability increase o More positive feelings towards o More confidence towards exercise

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32. Roessler, K., Rugulies, R., Bilberg, R., Andersen, L., Zebis, M., & Sjøgaard, G. (2012). Does work-site physical activity improve self-reported psychosocial workplace factors and job satisfaction? A randomized controlled intervention study. International Archives of Occupational and Environmental Health, 86 (1), 861-864.job satisfactionintervention Sjogren, T., Nissinen, K.J., Jarvenpaa, S.K., Ojanen, M.T., Vanharanta, H., & Malkia, E.A. (2006). Effects of a workplace physical exercise intervention on the intensity of low back symptoms in office workers: a cluster randomized controlled cross-over design. Journal of Back and Musculoskeletal Rehabilitation, 19, 13- 24. Sniehotta, F. F., Presseau, J., Hobbs, N., & Araújo-Soares, V. (2012). Testing self-regulation interventions to increase walking using factorial randomized N-of-1 trials. Health Psychology, 31(6), 733-737. Thøgersen-Ntoumani, C., & Fox, K. R. (2007). Exploring the role of autonomy for exercise and its relationship with mental well‐being: a study with non‐academic university employees. International Journal of Sport and Exercise Psychology, 5 (3), 227-239. Thogersen-Ntoumani, C. & Fox, K.R. (2005). Physical activity and mental well-being typologies in corporate employees: a mixed methods approach. Work & Stress, 19(1), 50-67. Tveito, T. H., & Eriksen, H. R. (2009). Integrated health programme: a workplace randomized controlled trial. Journal of Advanced Nursing, 65 (1), 110-119 Zinn, C., & Schofield, G. (2012). Using formative work to enhance a workplace weight loss maintenance intervention: Balancing what employees want and what they need. Nutrition & Dietetics, 69 (4), 265-271. References