HHP 2200 Lecture Notes - Lecture 21: Pennsylvania Route 100, Goal Setting
3 May 2018
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Factors influencing PA
• Predisposing- personal factors related to making the decision to engage in a particular behavior
o Self-efficacy, motivation, enjoyment, beliefs, knowledge, existing skills
• Enabling- factors that allow one to engage in a particular behavior
o Accessibility of resources, environments, and new skill development
• Reinforcing- social or environmental factors that reinforce or support a particular behavior
o Other people, positive or negative consequences
Activity Monitors
• Pedometers and accelerometers
o Pros
▪ Relatively inexpensive, small, easy to use
▪ Tracks PA directly, feedback, cue to action
o Cons
▪ Most do not track all types of PA
▪ Accuracy based on device
▪ Many do not have FITT or specific guidelines
How many steps are enough?
• Basal Activity= ~ 2500 steps
• Limited Activity= ~ 5000 steps
• Moderate intensity PA = 100 steps/minute
• 30 minutes x 100 steps/min = 3000 steps
• 60 minutes x 100 steps/min = 6000 steps
• Recommendation 7,500 – 11,000 steps/day
Creating Goals
• Goal Types
o Short-term and long-term
o Process/behavior based and outcome (achievement based)
• Process/Behavioral goals
o Something you do
o Dependent on willingness/effort
o Need to be achievable and challenging
• Outcome goals- physical change or achievement
o Take time
o Dependent on other factors than willingness/effort
o Rate of progression differs among individuals
o Your week 2 goal should not be an outcome goal
find more resources at oneclass.com
find more resources at oneclass.com
Document Summary
How many steps are enough: basal activity= ~ 2500 steps. Limited activity= ~ 5000 steps: moderate intensity pa = 100 steps/minute, 30 minutes x 100 steps/min = 3000 steps, 60 minutes x 100 steps/min = 6000 steps, recommendation 7,500 11,000 steps/day. Goal setting (cid:862) mart(cid:863) goals: specific- what exactly do i want to achieve, measure- can i tell if i met this goal, attainable- is it a possible goal for you, o(cid:373)e suggest (cid:862)actio(cid:374)s(cid:863) for this part of mart. The actio(cid:374)s that you will do to achieve the goal: realistic- given the time, timely- when. Lifestyle pa goal (step goal: from baseline, increase by 20% steps per week, ex. baseline week = average 6000 steps per day, goal = (6000 x 1. 2) = 7200 steps/day. Goal setting steps: consider the long-term pa related goal that you want to achieve, consider the process (behaviors) that you need to take to get you closer to the identified long-term goal.
