Kinesiology 2276F/G Lecture Notes - Lecture 8: Exercise Intensity
18 Oct 2018
School
Department
Course
Professor
Point of Decision Prompts
Remind people who want to be more active that they are about to have an
opportunity to engage in physical activity
•
Place a sign at points where people must decide
E.g. elevator/escalator vs. stairs benefits of stair climbing for health and
weight loss
○
•
Effectiveness of & Drawbacks to Point of Decision Prompts
Effectiveness
Take little time, effort & money to implement
○
Effective when messages about specific benefits are targeted to specific
groups
○
•
Drawbacks
Effective only while sign is posted
○
Effective only when alternative option such as stairs are safe and easy to
find
○
Doesn't guarantee people will find other opportunities to be active in
daily life
○
•
Effective informational interventions - What messages should do
Emphasize meaningful, specific, positive consequences of exercise to targeted
audience
1.
Create social pressure to exercise
2.
Enhance people's beliefs that they have control over their physical activity
behavior
3.
Provide simple but detailed information on how to start an activity program
4.
Behavior Approaches to Increasing Physical Activity
Teach people behavioral skills that will help the initiate and maintain an activity
program
Recognize cues & opportunities
○
Develop strategies
○
Recognize & manage "sabotagers"
○
•
Examples of Commonly Used Behavioral Techniques
Goal-Setting•
Establishing an exercise contract•
Self-monitoring•
Preventing relapse
Goes back to being sedentary after being active for a while
○
•
Imagery•
Set SMART Goals
Specific - target behavior•
Measurable - frequency, duration, intensity•
Adjustable
You set a goal and find out it's too easy then we want to be able to adjust
it
○
•
Realistic - but Challenging!•
Time-based - start and end dates
Long term goals as well as some shorter term goals
○
•
Interventions should involve establishing plans of action that will facilitate goal
achievement
•
Let other people know what your goals are so they can hold you accountable•
Goal Setting Process
Set/Update Goals1.
Develop strategies (plan of action) for achieving goals2.
Accumulate data related to goal from daily progress notes and testing3.
Use data to evaluate progress toward goal and to update goal as needed4.
Restart Process5.
Exercise Contract
Generally not with yourself but in conjunction with someone else•
Usually there's a reward when you fulfill your contract - doesn't need to be
much
•
Self-Monitoring (self-regulation)
Paying attention to one's own thoughts, feelings, and behaviors
Level of exercise intensity (i.e., heart respiration rates; RPE) To prevent
overexertion and injury
○
Daily physical activity behavior with an activity log
○
•
Day #8:
Friday, September 28, 2018
1:30 PM
Document Summary
Remind people who want to be more active that they are about to have an opportunity to engage in physical activity. Place a sign at points where people must decide. E. g. elevator/escalator vs. stairs benefits of stair climbing for health and weight loss. Effectiveness of & drawbacks to point of decision prompts. Take little time, effort & money to implement. Effective when messages about specific benefits are targeted to specific groups. Effective only when alternative option such as stairs are safe and easy to find. Doesn"t guarantee people will find other opportunities to be active in daily life. Effective informational interventions - what messages should do. Emphasize meaningful, specific, positive consequences of exercise to targeted audience. Enhance people"s beliefs that they have control over their physical activity behavior. Provide simple but detailed information on how to start an activity program. Teach people behavioral skills that will help the initiate and maintain an activity program.
