concepts of physical fitness 14e1 presentation package for concepts of physical fitness 14e section...

Concepts of Physical Fitness 14e 1

Presentation Package for Presentation Package for Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e

Section I: Concept Section I: Concept 02:02:

Self-Management Self-Management and Self-Planning and Self-Planning Skills for Health Skills for Health Behavior ChangeBehavior Change

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Learning and regularly using self-management skills can help Learning and regularly using self-management skills can help you adopt and maintain healthy lifestyles throughout life.you adopt and maintain healthy lifestyles throughout life.


Making Lifestyle ChangesMaking Lifestyle Changes• Many adults want to make lifestyle

changes but are unable to do so.• A "lifestyle" is more than the way we A "lifestyle" is more than the way we

spend our timespend our time!! – ““Lifestyles” are the Lifestyles” are the behaviorsbehaviors that we that we

adoptadopt based on the based on the contextcontext of our life of our life circumstances.circumstances.

• Takes time to change• People progress forward and backward

through several stages of change.


Stages of ChangeStages of ChangeResearch Research shows that shows that people people advance advance through a through a series of series of stages as they stages as they attempt to attempt to change change behaviorsbehaviorsAt what stage At what stage are you? are you?

See:See:Lab 2aLab 2a

Web 02-1Web 02-1

Lab 2a infoLab 2a info

http://www.mhhe.com/corbinweb


Pros and Cons of Physical Pros and Cons of Physical Activity Across StagesActivity Across Stages

0

1

2

3

4

5

Pre Cont Cont Prep Action Maint

Stages of Change

Pros

Cons


Factors that Promote Factors that Promote Lifestyle ChangeLifestyle Change


Predisposing FactorsPredisposing Factors

• Am I able?Am I able?– Self-confidenceSelf-confidence– Self-efficacySelf-efficacy– Safe environmentSafe environment– AccessAccess

• Is it Worth it?Is it Worth it?– Self-motivationSelf-motivation– EnjoymentEnjoyment– Balanced attitudesBalanced attitudes– BeliefsBeliefs– KnowledgeKnowledge


Enabling FactorsEnabling Factors

• Goal setting skillsGoal setting skills

• Self-assessmentSelf-assessment

• Self-monitoringSelf-monitoring

• Self-planningSelf-planning

• Performance skillsPerformance skills

• Coping skillsCoping skills

• Consumer skillsConsumer skills

• Time managementTime management


Reinforcing FactorsReinforcing Factors

• SuccessSuccess

• Family SupportFamily Support

• Peer SupportPeer Support

• Support of health Support of health professionalsprofessionals

Do societal norms “reinforce” healthy behavior? Do societal norms “reinforce” healthy behavior? Yes or NoYes or No


Self-Management SkillsSelf-Management Skills

• Skills you learn and practice to Skills you learn and practice to help you change and adhere to help you change and adhere to healthy lifestyles.healthy lifestyles.

• Also called self-regulation skills.Also called self-regulation skills.

Lab 2b infoLab 2b info


Self-Management SkillsSelf-Management Skills• A major goal of the class is to help you A major goal of the class is to help you

develop self management skills so that you develop self management skills so that you can maintain an active and healthy lifestylecan maintain an active and healthy lifestyle

• Different self management skills are Different self management skills are needed for needed for predisposingpredisposing, , enablingenabling and and reinforcingreinforcing factors. factors.


Self Management SkillsSelf Management Skills

• Changing Predisposing FactorsChanging Predisposing Factors–Overcoming barriersOvercoming barriers

–Building self confidence and Building self confidence and motivationmotivation

–Balancing attitudesBalancing attitudes

–Building knowledge and changing Building knowledge and changing beliefsbeliefs



• Changing Enabling FactorsChanging Enabling Factors– Goal setting skillsGoal setting skills

– Self-assessment skillsSelf-assessment skills

– Self-monitoring skillsSelf-monitoring skills

– Self-planning skillsSelf-planning skills

– Performance skillsPerformance skills

– Adopting coping skillsAdopting coping skills

– Learning consumer skillsLearning consumer skills

– Managing timeManaging time



• Changing Changing Reinforcing Reinforcing FactorsFactors–Finding Finding

social social supportsupport

–Preventing Preventing relapserelapse


Self-Planning for Self-Planning for Healthy LifestylesHealthy Lifestyles

1.1. Clarifying reasons for exerciseClarifying reasons for exercise

2.2. Identifying needsIdentifying needs

3.3. Setting personal goalsSetting personal goals

4.4. Selecting program componentsSelecting program components

5.5. Writing your planWriting your plan

6.6. Evaluating progressEvaluating progressSee subsequent slides

for additional information about each

category.


Step Step 11: Clarify Reasons: Clarify Reasons

• Reasons should reflect why you think Reasons should reflect why you think you would like to be active.you would like to be active.– Examples: feel better, have more energy, Examples: feel better, have more energy,

social benefits etc...social benefits etc...

• Reasons are Reasons are NOTNOT goals but rather goals but rather statements that help you identify the statements that help you identify the benefits that are most important to you.benefits that are most important to you.


ZONES

ZZOONNEESS LOWLOW

MARGINALMARGINAL

GOODGOOD

HIGH PERFORMANCEHIGH PERFORMANCE

Step Step 22: Identify Needs: Identify Needs

• Because fitness is Because fitness is multi-dimensional, multi-dimensional, it is important to it is important to strive for the health strive for the health standard standard (Good)(Good) for for each dimension.each dimension.

• High performance High performance is is NOTNOT necessary necessary for good health.for good health.


Step Step 33: : Setting Personal GoalsSetting Personal Goals

• Most people find better success when Most people find better success when using using behavioralbehavioral (process) goals rather (process) goals rather than than outcomeoutcome (product) goals (product) goals

• Goals are most effective Goals are most effective when they are put in writingwhen they are put in writing

My GoalsMy Goals

Click for goalClick for goalsetting guidelinessetting guidelines

Web 02-4Web 02-4



Step Step 44: : Selecting Program ComponentsSelecting Program Components

• Weight controlWeight control

• Cardiovascular fitnessCardiovascular fitness

• Muscular FitnessMuscular Fitness

• HealthHealth

Program plans Program plans will be different will be different depending on the depending on the focus of your focus of your program. program.


Step Step 55: Writing Your Plan : Writing Your Plan

• Pledge or promise to be activePledge or promise to be active

• Can facilitate adherence to your Can facilitate adherence to your programprogram

• Include daily plans with scheduled Include daily plans with scheduled times and other program detailstimes and other program details


Step Step 66: Evaluating Progress: Evaluating Progress

• Provides feedback and lets you Provides feedback and lets you know what types of programs or know what types of programs or exercises work best for you.exercises work best for you.

• Self-monitoringSelf-monitoring– Dietary logDietary log– PedometerPedometer

• Self-assessmentsSelf-assessments– Use same ones as in beginning to Use same ones as in beginning to

evaluate your progressevaluate your progress


Program Planning SuggestionsProgram Planning Suggestions

• Find activities that Find activities that you enjoyyou enjoy

• Start graduallyStart gradually• Make exercise funMake exercise fun• Vary your programVary your program• Use warm-up/cool-Use warm-up/cool-

downdown


Pre-planned Exercise ProgramsPre-planned Exercise Programs• Commonly found in magazines, TV and Commonly found in magazines, TV and

the web. the web. – May not be well designed to suit your needs. May not be well designed to suit your needs.

• Criteria for evaluating pre-planned Criteria for evaluating pre-planned programs:programs:– Who wrote it?Who wrote it?

– Does it have multiple levels?Does it have multiple levels?

– Does it meet your needs?Does it meet your needs?

– Do you enjoy it?Do you enjoy it?

– Can you adapt it?Can you adapt it?


Theories /Models of Healthy Lifestyle Adoption

• Transtheoretical Model Transtheoretical Model • Health Beliefs ModelHealth Beliefs Model• Social Ecological ModelSocial Ecological Model• Theory of Reasoned ActionTheory of Reasoned Action• Social Cognitive TheorySocial Cognitive Theory• Theory of Planned BehaviorTheory of Planned Behavior• Self-Determination TheorySelf-Determination Theory

Web02 - 07Web02 - 07

‘‘Web02-07 has Web02-07 has resource links resource links on each of on each of these theoriesthese theories



Guidelines for Promoting Guidelines for Promoting Exercise AdherenceExercise Adherence

• Avoid comparisons Avoid comparisons with otherswith others

• Do not expect Do not expect immediate resultsimmediate results

• Exercise as a reward Exercise as a reward NOTNOT as a punishment as a punishment or chore!or chore!


Hints for Successful Hints for Successful Behavior ChangeBehavior Change

• Make small changesMake small changes

• Reward your progressReward your progress

• Do not give upDo not give up


Web ResourcesWeb Resources

““On the Web”On the Web” pages for pages for ConceptConcept

Online Learning CenterOnline Learning Center



Supplementary Supplementary GraphicsGraphicsLab InformationLab Information

Goal Setting Goal Setting GuidelinesGuidelines


Lab 2a InformationLab 2a InformationThe Stages of Change QuestionnaireThe Stages of Change QuestionnaireReturn to Return to

presentationpresentation

• For each health behavior listed in The For each health behavior listed in The Stage of Change Questionnaire, Stage of Change Questionnaire, assess your current “stage” in the assess your current “stage” in the stage of change hierarchy. stage of change hierarchy.

• Place a check beside one level (for Place a check beside one level (for each behavior) that you think best each behavior) that you think best represents your current stage.represents your current stage.

• Identify two health behaviors Identify two health behaviors especially in need of change.especially in need of change.


Lab 2b InformationLab 2b InformationThe Self-Management Skills QuestionnaireThe Self-Management Skills Questionnaire

Return toReturn topresentationpresentation

• Complete the Self-Management survey. Complete the Self-Management survey. • Sum scores to get composite indicator of self-Sum scores to get composite indicator of self-

management skillsmanagement skills• Discuss your rating and scores for physical Discuss your rating and scores for physical

activity, nutrition, and self-managementactivity, nutrition, and self-management• Discuss skills you could learn that would help Discuss skills you could learn that would help

you become a better “self-manager”you become a better “self-manager”• Discuss what self-managementDiscuss what self-management

is needed for other behaviorsis needed for other behaviors


Goal Setting GuidelinesGoal Setting Guidelines

• S.M.A.R.T. goalsS.M.A.R.T. goals

• Be realisticBe realistic

• Focus on exerciseFocus on exercise

• Consider heredityConsider heredity

• Consider maintenanceConsider maintenance

• Set lifestyle goalsSet lifestyle goals

• Put goals in writingPut goals in writing

Return to presentationReturn to presentation

concepts of physical fitness 14e1 presentation package for concepts of physical fitness 14e section...

Documents

selfregulation skills

time slide

lifestyle change slide

relapse slide

cons of physical activity

b info slide

good health

healthy lifestyles