lisa sickman sm
TRANSCRIPT
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Core Crunching
Psychology 6710Lisa Sickman
TA: Kelly Stone – Dr. MalottAugust 10, 2011
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Problem:I used to work out my core several times a week as a part of my weekly workouts, but I stopped the core workouts when they were no longer required.
It is important to have core strength to prevent:-Back injuries (or lower pack pain)-Cramps during runs-Bad posture and a hunched back
Improves balance and performance in everyday life
Solution? PERFORMANCE MANAGEMENT
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BEFORE WE GO ANY FURTHER:WHAT DO I MEAN BY ‘CORE’?
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Competing ContingenciesRunning – I would prefer to run an extra 15 minutes rather than do my core
Free Time – I usually take my free time to relax and it is hard to stop relaxing and start a workout
Movies – If I have a block of free time, I am more likely to start a movie than start my core
School Work – This could also include any to-do lists I make; I get started on them and won’t stop until they are done
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Natural Competing Contingency
I have a given amount of
time to relax.
I work out my core for 15 minutes.
I have les time to relax.
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The SM InterventionTarget Behavior: 15 minutes of core
workIntervention: If I fail to do 15 minutes of
core work 6 days a week I will lose my I-pod for one run of 4+ miles for each day I miss
Deadline (SD): 11pm each nightPM manager: my roommate (Alyssa)Start Date: June 20th
End Date: August 10th (Duration 8 weeks)
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INEFFECTIVE NATURAL CONTINGENCY
I have a given amount of core
strength.
I work out my core for 15 minutes.
I have an infinitesimally stronger core.
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Performance-Management Contingency
I will lose my i-pod for my next run of 4+ miles.
I work out my core for 15 minutes.
I won’t lose my i-pod for my next run of 4+ miles.
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INFERRED THEORETICAL CONTINGENCY
Fear the loss of i-pod
Work out core for 15 minutes
Don’t fear the loss of i-pod
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Core Workouts
1 2 3 4 5 6 7 8 9 10 11 120
1
2
3
4
5
6
7
8Baseline Intervention
Weeks
Cum
. Beh
avio
r (D
aily
cor
e w
orko
uts
– 15
min
)
Goal Line
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Benefit Measure• Goal is to build up core strength• The most common test of core strength is holding a plank for 2 minutes
So what is a plank…A plank is demonstrated by facing the ground and holding yourself up on your elbows while maintaining a straight, flat line from your head to heels.
Still don’t get it?
Paulo’s PlankPopeye’s Plank
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Benefi t Measure
1 2 3 4 5 6 7 80
20
40
60
80
100
120
140
Week of Self-Management
Seco
nds
Hol
ding
Pla
nk
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Job Aids List of Exercises:
Killer Sit-ups
Bicycle
Plank
Medicine ball sides
Squats
Lunges
Legs to side crunch
Leg lifts
Reverse crunches (legs straight)
Reverse Crunches (knees bent)
Superman
Back plank (lift alternating legs)
Medicine ball out front
Med ball crunch over head
Medicine Ball
YOGA BALL
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Problems During Intervention• At first, I had trouble doing my core if
I hadn’t run yet for the day.
• If I had visitors, I would get off my schedule and not do my core for the day
• If I started on my ‘to-do’ list for the day, I wouldn’t stop until I was done
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Recycle (hypothetical)• I plan on continuing my self-management through the
school year. • I will change my performance management contingency
to help manage my workouts through the year.• On top of losing my i-pod, I will do a performance
management along with my class and pay the class 5 dollars if I miss a day of core.
• My recycle phase will also consist of me changing my deadline from 11pm to in the morning before I shower or leave my apartment.
• I will also create a series of sample workouts to follow each day. This will prevent me from doing the same workout each day.
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My ResultsSUCCESS!
• I went from doing a core workout once in a blue moon to 6 days a week
• My benefit measure showed that my core strength has increased
• I have not experienced any sporadic cramps in my sides during runs
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CommentsI feel like my core is stronger, but I haven’t had sore muscles since my first week, so…
If anyone knows any super obscure core workouts that I might not know, I’m open to new fun ideas
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THANK YOU!
Comments?Questions?