Chapter 9: Cognitive and Behavioral Strategies

Behavioral strategies to improve exercise performance and adherence

-Individual coaching (fitness, nutrition, time management, stress management) -Working with a trained and skilled professional to improve health, fitness, and quality of life -Psychological (mental health) services -Working with a licensed mental health professional to examine psychological factors (e.g., low self-esteem, depression, irrational thinking) that might impede exercise adherence and reaching desirable health-related goals -Educational materials -Information, usually in written or verbal form (e.g., newsletters, guest speakers), about improving health, fitness, energy, and quality of life -Club or organization memberships -A group of individuals with similar interests in health, fitness, and exercise meeting regularly to provide social support, develop friendships, and conduct programs that improve knowledge -Social support (direct and indirect) -Exercising with another person (direct) or being encouraged to exercise and to engage in other healthy habits from someone else (indirect); fulfills a need to feel connected to others during exercise -Modeling -Observing others perform an exercise task so as to learn and properly perform the viewed task -Environmental features -Providing any type of material to exercisers that encourages physical activity or improves knowledge or exercise performance (e.g., posters, newsletters, water fountains, massage services, well-maintained furniture and exercise equipment) -Physical location -Attending exercise facilities within 3 mi (5 km) of the person's home or work for improved exercise adherence -Music -Moving in synchronization to music to improve physical endurance, momentum, and exercise performance -Pedometers -Wearing a motion sensor that assesses the number of steps taken (usually measured per day) in order to increase the person's daily physical activity -Scheduling -Planning routines, habits, rituals, and events to avoid forgetting them; exercise needs to be planned as part of a person's daily schedule -Time of day -Exercising at the preferred time of day and days of the week -Social engineering -Going to a specific time and place to achieve a particular goal (e.g., exercising at the club when attendance is low, such as midafternoon) -Perceived choice -Performing a preferred type of exercise rather than being coerced or required to perform certain undesirable exercises -Goal setting -Consciously targeting observable and desirable outcomes (e.g., performing exercises that lead to improved fitness and weight management) -Small, attainable units of progress -Detecting improvement and success to improve exercise motivation -Rewards -Receiving rewards for tangible evidence of improved exercise performance, competence, or goal achievement -Performance feedback -Receiving information about performance quality to reinforce effort and recognize competence -Exerciser checklist or self-monitoring -Following a detailed written list of tasks related to fitness preparation, exercise performance, postexercise, and lifestyle -Record keeping and attendance -Keeping written documentation to indicate fitness progress or attendance (e.g., attendance at a fitness program, entering a facility, using equipment) -Lifestyle management -Having healthy habits that include exercise, nutrition, adequate rest, and other rituals that improve health and well-being

Music

-music can increase a person's arousal level and improve exercise endurance. -One explanation of the benefits of music on physical performance is the dissociation effect, in which the performer focuses on the music while bodily sensations are ignored or at least receive far less attention. -another explanation is that music increases somatic and cognitive arousal, thereby producing more adrenalin and helping exercisers excel in activities that depend on faster reactions and movement speed. -slow music better for slower sports -music improves mood and the incentive to remain active (mood if they like it) -music has the advantage of distracting the exerciser from the challenges of physical exertion, which produces fatigue, higher heart rate, and sweating.

Perceived choice

-one reason why people drop out of exercise program- they dont like what they are doing -cardiorespiratory exercise is the best way to burn the most calories when attempting to lose or control weight. -It is possible, however, for exercise leaders to provide clients with options that are best suited to their individual needs and wishes -Perceived choice is about providing clients with exercise alternatives that are compatible with their needs and, even more important, with their preferences -first, develop a habit of increased activity, then staff members need to create plan surrounding that, then client has to have a routine and exercise habit -important for ppl with lower limb discomfort, obese or overweight or inexperienced -The best approach to promote exercise adherence and making exercise a lifestyle habit is to give exercisers choices about the types of activities they can perform that will have similar health and fitness benefits

Changing exercise behavior is related to two main components of intrinsic motivation:

-self-determination (feelings of high self-control) and information (feelings of high perceived competence). -The cognitive evaluation model and other motivational theories include several interacting components that improve motivation, especially intrinsic motivation -Primary goal-of fitness professionals is to encourage clients to adopt exercise as a lifestyle habit

Positive Self Talk

-self-statements that are uplifting and motivating -results in more effort and intensity, better concentration, and greater enjoyment of the task -purposes vary -When the technique is used to gain or to maintain self-confidence, focusing inwardly and thinking about one's strengths rather than about one's opponent can generate a sense of self-control and responsibility for the outcome of a contest. - is an effective way to maintain self-confidence, and it is a universal practice among successful performers in sport and other venues of physical performance.

attribution theory

Another theory about the influence of intrinsic and extrinsic motivation based on how we explain the outcomes of our performance

Why is it important that health professionals not provide too many techniques at one time?

It is easy for exercisers to become overwhelmed when they are asked to learn, think about, and apply too many things at once.

Motivation interviewing consists of 3 stages

collaboration, evocation, and autonomy

Reasons for participation

understanding the person's motives for engaging in exercise or another form of physical activity is a significant predictor of the person's intrinsic or extrinsic motivation, which in turn predicts exercise adherence. -For task-involved exercisers, intrinsic motivation increases because exercise is experienced as an end in itself. -For ego involved exercisers, however, self-worth is based on performance, such as completing a certain exercise task in meeting an internally set goal or standard, and failing to meet that standard is a possible threat to self-esteem -Ego involvement results in attempts to meet a performance standard rather than focusing on achieving a certain task, and the result is less intrinsic motivation

Mental Health Services

-psychological interventions focus on the following: • Improving performance •Building confidence • Managing anxiety related to exercise participation, including social physique anxiety that reflects concerns about one's physical appearance • Teaching clients how to use exercise for stress reduction • Providing intervention information to improve client motivation • Helping clients set and achieve challenging goals • Teaching mental skills that enhance exercise performance (psyching up, imagery, and others discussed earlier in this chapter) • Providing social support • Linking the strengths of each personal trainer with the unique needs of each client • Addressing disordered eating and other obstacles to proper dieting and problem eating • Acting as the liaison for participants who need to communicate with club staff, management, or someone to whom they can turn for advice

Goal of completing a self-monitoring checklist

-to increase the total score for each segment

The action plan consists primarily of three factors that markedly enhance permanent commitment to regular exercise:

1.A specific time within a 24-hour period for exercise engagement 2. A set of routines that support the exercise habit (e.g., selected thoughts and behaviors before, during, and following the exercise session; exercising with a friend and promoting other forms of social support; minimizing distractions that will interfere with exercise plans) 3. Linking these specific times and routines to the person's deepest values and beliefs about what is important, resulting in removal of the existing disconnect

one-time action steps.

Clients often need rapid, short-term experiences to quickly alter their behavior. These experiences, or strategies, are called

One implication for practitioners in applying the disconnected values model is the behavioral nature of this intervention.

Determining the effectiveness of the model for helping clients improve their participation in and adherence to exercise behavior requires behavioral assessment. -The examples of behavioral assessment provided are well within the training and experience of practitioners and reflect the model. -They include behavioral interviewing (e.g., identifying negative habits such as not exercising), -behavioral inventories (e.g., determining selected psychological dispositions that are associated with inactivity), -task-relevant behavioral checklists (e.g., self-monitoring that provides instructional feedback on performing exercise skills or executing an effective fitness program), - performance profiling

Controlling Function

Intrinsic motivation is closely associated with self-determination. -Another controlling factor is task involvement—intrinsic motivation is higher for task-involved exercisers, while extrinsic motivation is the primary motivational source for ego-involved exercisers.

Autonomy (motivational interviewing stage)

The client's capacity for self-direction is affirmed; the counselor provides options for informed choice rather than instructing the client on what to do

Collaboration (motivational interviewing stage)

The counselor provides an atmosphere that is conducive rather than coercive to change by providing awareness and acceptance of the client's reality that may have previously been unnoticed by the client

optimal effectiveness in applying the disconnected values model, it is important that the practitioner to

possess superb communication skills; • establish a close, trusting relationship with the client; • engage with the client in a quiet, isolated environment; • promise strict confidentiality of information the client provides; • avoid judging the client's feelings and actions; • provide support to carry out the action plan (e.g., establishing partners, identifying needed equipment or resources, suggesting existing programs or specialists); and • monitor progress with follow-up sessions

Intervention

-"the process by which sport psychologists attempt to influence the thoughts, emotions, or performance quality of sports competitors and teams" -Starting and maintaining an exercise program requiring conscious planning of location, time, and performance content -includes include -one or more strategies, categorized as cognitive or behavioral, that are intended to change some predetermined outcome -The primary goal of an these are to encourage sedentary or irregularly active people to adopt regular exercise habits and to keep physically active people exercising on a regular basis -They guide what needs to be changed and which strategies should be used -Combining exercise with other lifestyle habits that promote health

Thought Stopping

-A common dilemma in exercise is engaging in self-statements that reveal unpleasant feelings about the task at hand. -Unpleasant feelings, especially if they continue during exercise, may lead to demotivation, reduced effort, and even dropping out of further participation.

Treatment vs intervention

-A treatments is a specific procedure, or action, that is intended to elicit a predictable outcome -interventions consists of a series of treatments, or a program, that is performed over a longer period of time and may consist of several forms of treatment. -A sample treatment might consist of providing instruction on the use of coping strategies in response to chronic or acute stress. -A coping-skills intervention, on the other hand, would require the individual to learn and apply multiple treatments.

Positive Self Talk prt 2

-Another reason to engage in positive self talk is to analyze physical skills and movements. -The exerciser needs to develop a script that consists of specific things to say and to predetermine the time and conditions under which they will use the script (e.g., before aerobic activity or weight training). -builds confidence and, in turn, increases effort and exertion

Barriers to high performance

-Barriers to high performance consist of any persistent thoughts, emotions, or actions that compromise health or happiness -almost all controllable and changeable, percieved or actual -Root cause of barriers to high performance success in the disconnected values model-is maintaining negative habits -psychobehavior tendencies are labled negative bc -they have a deleterious effect on the person's quality of life, and continued expression of the negative habits is directly linked to problems in work performance. -For example, -the negative physical habit of not exercising will lead to low energy and fatigue, -the emotional negative habit of persistent anxiety will lead to poor decision making, -and the negative physical habit of poor work- life balance results in poor relationships with family

Association

-Conscious attempts to link the mind and body -Sometimes used by exercisers or rehabilitation patients to confront rather than avoid or ignore thoughts of discomfort— as long as a physician has given approval to engage in physical activity, of course. -weight-lifting technique in which makes the attentional focus internal on the muscles to execute the lift

Psychological Skills Training (PST)

-Enhancing physical performance -"techniques and strategies designed to teach or enhance mental skills that facilitate performance and a positive approach to sport competition" - the premise is that people need to apply mental skills and strategies to meet the demands of and overcome adversity associated with various forms of physical performance

There are several takeaway messages for fitness professionals concerning intrinsic and extrinsic motivation to promote exercise behavior, especially for novice exercisers.

-First, increasing the participant's autonomy and controllability likely improves intrinsic motivation. -Second, higher intrinsic motivation is associated with more positive attitudes toward exercise and long-term exercise adherence as compared with higher extrinsic motivation. -This is because, "when intrinsically oriented motives predominate, participation is likely to be accompanied by a sense of volition and freedom from pressure, and therefore long-term commitment is to be expected, and engagement will be accompanied by positive exercise-related cognitions and affect". -Finally, extrinsic motivation can also be effective in promoting long-term exercise habits and exercise enjoyment.

Disconnected values model intended for young and middle-aged adults (rather than children, adolescents, and the elderly) for three reasons.

-First, the model was conceptualized and practiced with an adult population. -Second, unlike adults, children and adolescents do not tend to contemplate the costs and long-term problems associated with health-inhibiting behaviors, and their values differ markedly from those of adults. -Third, age groups differ in their most important values, and therefore in the personal needs and sources of motivation that drive behavior—both healthy and unhealthy -limitations in physical health or unique sociocultural conditioning may inhibit exercise behavior, particularly among the elderly. -adolescent age groups will see less relevance or personal interest in maintaining healthy behavior patterns, as opposed to their adult counterparts.

How to teach mental Toughness

-Fitness coaches can, however, -instruct exercisers to deal with adversity -accept facts about physical conditioning -associate exertion with improvement, -to perceive difficult or stressful situations as challenges rather than as threats and sources of trouble and anxiety, -and stand up to exercise barriers

Organization Memberships

-Group membership and affiliation are natural, normal needs of humans. -Groups provide comfort and security and meet social needs. -The more people feel emotionally attached to an exercise program, facility, or fitness group, the more likely they are to maintain their involvement.

Establishing and Accepting the disconnect

-If clients find the disconnect between the negative habit and values is acceptable even after identifying the costs and long-term consequences of this habit—and sometimes people feel that changing the negative habit is either undesirable or beyond their control—then no change in behavior is likely to occur. If this is the case, perhaps there is another disconnect between negative habits and values that the client will find unacceptable.

Applying Motivation Theory

-Intrinsic motivation incorporates both cognitive and behavioral strategies that result in a person's long-term commitment to exercise and other healthy habits. -That is the real goal of these strategies and programs -Extrinsic motivation can facilitate exercise behavior when the person identifies with and values the outcomes of the behavior, such as weight loss or improved physical appearance

Physical Location

-It is important that clients need not travel too far outside their normal commute or from home or work to use an exercise facility -Employees may be more likely to use exercise facilities that are located at or near the workplace, such as a fitness room filled with high-quality, well-maintained equipment and preferably staffed with an exercise coach. -We tend to associate home with relaxation, recreation, entertainment, and recovery from life's storms. We do not link home with hard physical exertion -environment at home may be a distraction -should exercise in a highenergy atmosphere that increases their incentive and commitment to exercise regularly

Cognitive Strategies (mental strategies)

-Key objective when using one of these to manage discomfort: to promote self-control, that is, to know when to monitor feelings of discomfort and when to ignore those feelings. -Pos self talk -Relaxation -Mental imagery or visualization -Bizarre imagery -Thought stopping -Psyching up -Association -Dissociation -Mental Toughness -Mindfulness -Accurate causal attributions

Accurate Causal Attributions

-Linking effort to success has great motivation value because it is related to the performer's feelings of self-control and competence. -Low performance quality should rarely be attributed to low ability -if they dont give it their all they might not have what its in them to do it

Information Function

-Perceived ability strongly influences intrinsic motivation. -Feelings of competence are central to intrinsic motivation because it produces the perception of high ability. -Positive feedback should reflect performance effort and improvement. Feedback can actually increase intrinsic motivation if it reinforces the performer's feelings of competence and provides useful information -A similar increase in intrinsic motivation can also follow negative feedback if it is accompanied by a positive message -negative feedback, especially if offered repeatedly by a credible source (e.g., parents, coaches, trainers), can reduce intrinsic motivation if the feedback produces feelings of reduced competence, resulting in reduced pleasure from the activity.

Social Engineering

-The concept of social engineering comes from the stress management literature and refers to people consciously placing themselves in situations, conditions, or environments that reduce or control sources of stress. example- driving down a less traveled road -In fitness settings, exercisers can carry out specific strategies to physically change their environment to make exercise more pleasant. example- avoid crowded gym -It is highly likely the equipment will be more readily available during these off hours and staff will be more available to provide instruction. -fewer people in attendance means less likelihood of being observed by others, which may be important to people who are highly self-conscious

Negative Habits

-The disconnected values model begins by acknowledging the existence of negative habits

Individual Coaching

-The novice brings thoughts of previous exercise attempts and fears about injury, fatigue, and how the body will respond to new physical demands. --Heightened self-consciousness, doubts about meeting performance goals, and not being taught the correct way to exercise only worsen these initial feelings of doubt and pessimism. -Any novice exerciser who visits a fitness program or facility needs to be welcomed, comforted, and informed. -Instruction on exercise technique should always be offered at the start of participation so that the exerciser doesn't experience a debilitating injury. -Someone on staff, particularly a fitness or membership coach, should address new members' concerns and how the staff might help reduce them. -Examples include establishing a program of teaching proper exercise techniques, helping members set realistic goals -Novice exercisers need to feel they fit in and not be self-conscious about their lack of prior training and their current physical appearance.

Educational Materials

-The written word is a powerful tool in helping people understand the value of what they do—in this case, exercise -is best to avoid complicated, difficult-to-understand research journal articles when providing information to the public, other sources such as magazine articles, segments of books, and even materials created by staff provide exercisers with a better understanding of and justification for their exercise habits and techniques.

modeling

-To help novices not feel intimidated, why not ask them to observe the performance of a fit exerciser or even a leader of fitness classes? -Perhaps the novice can find the performance of a highly fit person motivating and use the fit person as a model of exercise technique.

Pedometers

-a body-worn motion sensor that assesses physical activity, specifically the number of steps taken per day. -Individuals who accumulate 10,000 steps/day are more likely to meet the physical activity guidelines by engaging in the amount of activity promoted by the Centers for Disease Control and Prevention

Mindfulness

-a state of complete attention on the present -When you're mindful, you observe your thoughts and feelings from a distance—from the outside looking in— without judging them as positive or negative. -means living in the moment and awakening to experience -useful in treatment in the treatment of -pain, -stress, -anxiety, -depressive relapse, -disordered eating, -addiction. - improves the immune system, - it alters activation symmetries in the prefrontal cortex, a change previously associated with an increase in positive affect and a faster recovery from negative experiences

The primary reason a person engages in a negative habit

-because the perceived benefits of the habit outweigh its costs and long-term consequences. -For example, the negative habit of late-night eating (i.e., consuming food just before bedtime) has the perceived benefit of quickly satisfying hunger with food that tastes good. The costs of latenight eating include sleeping less soundly (e.g., frequent trips to the bathroom) and gaining weight.

Behavioral Strategies

-consists of actions that are intended to improve performance. -Sample behavioral strategies include -the use of music; -light exercise, often used to reduce stress or anxiety; -goal setting; -social support; -self-monitoring; -record keeping.

Disconnected Values Model

-consists of cognitive and behavioral strategies that contrast people's beliefs, called values, with their unhealthy habits. -it generates an action plan that allows people to carry out new behaviors that replace negative, unhealthy habits. -motives for exercising also differ as a function of age. For instance, changes in body weight and improved musculature would be a primary exercise motive for younger age groups. -Exercise as a means of social interaction is far more common among the elderly, and restrictions on physical activity due to taking medication are also more common among older adults. -Finally, age groups have unique barriers to exercise habits. -intended for adult pop based on interactions between the practitioner and the client. -These interactions include -receiving information (e.g., facing the truth about who you are and how you live), -self-reflecting (e.g., acknowledging the costs and long-term consequences of a sedentary lifestyle), -determining personal goals (e.g., knowing what you want or need), -identifying strategies to reach those goals (e.g., generating an action plan that replaces negative habits with positive ones).

Self-monitoring

-consists of listing the thoughts, emotions, and actions that should be part of the person's exercise-related protocol.

Psyching Up

-consists of thinking about the task at hand and having thoughts of excitation, challenge, engagement, connection, and high energy - can be experienced in either physical or mental form -physical- do something that increases energy and physiological responses such as raised heart-rate -mentally- engage in something that gives you more confidence and motivation

Mental Imagery (visualization)

-consists of thoughts that form mental representations of physical performance. -may be used to rehearse and learn new exercise skills and strategies, build self-confidence, develop automated routines during physical activity, and manage discomfort or pain. -It can be used -in sport performance - exercise settings -gaining confidence, -learning new exercise routines, -reducing tension and anxiety before exercising, -increasing excitation and psychological readiness, -overcoming mental and physical fatigue, and increasing motivation. -Before starting the imagery experience, the exerciser should take a minute or two to relax because relaxation improves the vividness of the image. -Find a quiet time to relax and concentrate - then, follow a script that mentally takes your client through the situation in a pleasant manner that meets performance expectations (always imagine success)

Dissociation

-distraction from the discomfort -attempts to disconnect one's focus from physical exertion and move it instead to external stimuli. -ignoring their sensations involving pain and discomfort

How to obtain desirable mental imagery outcomes

-exercisers should find a time and a place void of visual or auditory distractions. -Next, they think through the environmental features, specific exercises, and sensations and feelings experienced during the exercise routine in a highly desirable, positive manner. -Then they mentally rehearse the activity being performed in perfect form and with a desirable outcome.

Rewards

-has information about values about and reflects the achievement of a certain level of competence -a reward towards a desirable performance outcome builds intrinsic motivation

Mental Toughness

-having a natural or developed psychological edge that enables the person to deal effectively with external demands. -result is performing more consistently while remaining determined, focused, confident, and in control, particularly under pressure. -people with this demonstrate emotional resiliency by bouncing back from physical and mental challenges related to exercise, fitness improvement, and the physical demands of rehabilitation.

Attainable Units of Progress

-information that reflects feelings of achievement in a particular task or toward meeting a specific goal. The best way to boost intrinsic motivation in exercise settings is to provide the exerciser with information that reflects improvement and competence. -getting confidence takes time -need the attainable unit of exercise that reinforces the perception of moving towards achieving outcome goals- This is why using a relatively small unit of time (minutes, for example) is more likely to reflect competent performance than measuring performance by relatively larger units (such as distance in miles).

Performance Feedback

-inherent to learning and to improved performance -proper technique and protocol requires info feedback -General performance feedback is also needed as a motivational strategy. -Acknowledging improvement increases exercisers' perceived competence, thereby raising their confidence, which often results in longterm adherence.

Motivational Interviewing

-is an intervention framework that has received increased attention for changing health behavior in recent years -shown to be effective for increasing exercise and other forms of physical activity

Environmental Features

-it is exciting, intimate, and motivating. -In full agreement with facilities should include -colorful walls; -up-to-date, -clean equipment that works properly; and perhaps pleasant and upbeat music, all of which contribute to an enthusiastic and exciting atmosphere. -Broken equipment should be fixed as soon as possible, particularly if participants rely on the equipment as part of their mental well-being during exercise (e.g., televisions) -There should be separate facilities for confidential meetings with members, such as to -discuss a member's health or feelings, membership information, -personal training instruction, or even mental health counseling. -In addition, important information about the club should be easily accessible at the front counter, such as reprints of fitness-related articles and other educational materials, business cards of staff (including the club's manager), scheduled special programs, and general club information -Perhaps most important, however, is the type of atmosphere that staff members create with their friendliness, sincerity in helping others, dress, and professional conduct.

Determining one's deepest values and beliefs

-it is likely that health and family would be ranked near the top. - other highly rated choices. -integrity, -happiness, -honesty, -character, -excellence, -commitment, -and concern for others -behavior change is more likely to be permanent when clients conclude that life satisfaction is linked to behavior that is consistent with their values.

Record Keeping and Attendance

-keeping records is an important method for showing achievement and success. -The perception of improvement as shown by test scores leads to a sense of accomplishment and satisfaction. -It confirms to clients that their efforts to improve their fitness and reach other desirable goals have been successful. -Performance data should be recorded, updated, and monitored in quantitative form, reflecting numbers rather than, or in addition to, general comments -example -body fat lost - duration of aerobic exercise - amount of resistance lifted - time, laps -It is important to keep tabs on the exerciser's attendance not only to determine exercise adherence but also to acknowledge as soon as possible any pattern of absenteeism that might indicate dropping out. -absence provides first warning sign of quitting

Social Support

-most novice performers need to feel connected to others during their routines (social support) -The need for social support is especially important when the individual lacks confidence, is uncertain about exercise technique, welcomes the companionship of others for motivational purposes, needs assistance in carrying out an exercise routine correctly, prefers the company of others, or finds that being accountable to another person, such as a coach, provides an incentive to adhere to the program. -Secondary, indirect forms of social support consist of ways to facilitate the exerciser's habit, such as driving the person to the exercise venue, giving a fitness club membership as a gift, encouraging the person to maintain an exercise program or habit, and supervising or monitoring the exerciser's responsibilities

Goal Setting

-sig motivator when it comes to improved performance -Failure to properly set and meet goals and expectations is a primary reason for quitting exercise programs, particularly within the first six months of starting a program.

cognitive strategy

-strategy consisting of the person's thoughts or emotions -is a mental technique used to improve cognition, that is, the processing of visual, auditory, and tactual input, or to favorably influence the performer's emotions, such as reducing anxiety, improving attentional focusing, maintaining concentration, and coping with stress -Examples -positive self-talk, -anticipation, -precueing and cueing, -psyching up, -coping skills, -relaxation techniques, - visualization (also called mental imagery).

The decision to begin and maintain an exercise program is more likely if clients acknowledge that

-the costs and long-term consequences of a negative habit are greater than the benefits, • these costs run counter to the clients' deepest values and beliefs about what is important, and • the discrepancy between the clients' values and negative habits is unacceptable.

One function of disconnected values model

-to help clients detect their negative habits and how they lead to reduced quality of life. After linking negative habits, such as lack of exercise, to reduced quality of life, the primary goal at this stage is to examine the "benefits" of maintaining the negative habits.

Motivational interviewing is a client centered method to improve intrinsic motivation to develop healthy habits by performing 3 essential functions

1. Collaborating with the client to create a safe, supportive, and nonjudgmental environment within which to initiate the client's behavior change 2. Exploring with the client reasons for and against behavior change, the goal of which is to resolve ambivalence 3. Developing the client's sense of autonomy (responsibility) for changing behavior

motivational interviewing is best described by four premises

1. client centered, focusing on the client's concerns and perspectives. -It does not focus on teaching new skills, reshaping cognitions, or reexamining the past. -The focus is on the person's current concerns as well as on any misalignments between the person's past experiences and personal values 2. focuses on specific changes in behavior. -The client and interviewer exchange views about the most desirable and realistic changes, and the interviewer addresses possible barriers to change 3. it is a method of communication—a collaborative technique— that evokes natural change. -It is not coercive. -Changes must be in the person's best interest and relevant to the person's values and concerns 4. The focus of motivational interviewing is to elicit intrinsic motivation for change; change is not imposed. -The goal is to increase the person's motivation to initiate behavior change and improve adherence to new, desirable behaviors.

Mental Toughness 8 demensions

1.Managing one's physical and emotional arousal, that is, when to become psyched up and when to be more subdued in meeting performance demands 2. Being fully engaged and focused on the exercise task at hand 3. Overcoming initial feelings of physical fatigue and maintaining exertion 4. Perceiving exercise as a challenge rather than as a threat 5. Acknowledging the benefits of maintaining an exercise habit 6. Remembering one's performance and outcome goals and using them as motivation for exercise adherence 7. Interpreting physical exertion as desirable and a means to improve one's physical conditioning and health 8. Acknowledging the long-term benefits of maintaining an exercise habit

Self monitoring checklists

A self-monitoring checklist provides the information exercisers need to obtain optimal results and to reach personal fitness goals -provides a set of guidelines for making exercise as pleasant and performed as correctly and efficiently as possible. Thus, a score of 5 is always desirable. Items that are scored 1 through 3 require the performer's attention in attempting to raise those scores. -novice exerciser, fitness coaches should review the checklist once per week and then less often after the first month abt 6 weeks in the checklist becomes a reminder -important in routines at beginning but less important with time and experience

Making high causal attribution

If exercisers give 100% effort toward meeting fitness goals and they improve their exercise performance, they should interpret their exercise attempts as successful and then attribute this success to high effort.

What makes an intervention effective

Many effective strategies, -cues to action (i.e., stimuli in the environment that prompt exercise participation), -self-monitoring (i.e., keeping records of progress, including ratings of perceived exertion and activity logs), -goal setting, music, personalized performance coaching (i.e., personal training), -social support, and positive instructional feedback to improve self-efficacy and develop exercise skills have been shown to improve performance in sport (Anshel, 2012) - exercise

The following components should be included when selecting exercise interventions,

Multiple treatments that influence behavior change in an exerciser (e.g., providing instruction on benefits of proper nutrition for exercise performance and energy, using mental health therapy to change attitudes toward emotional eating, teaching self-regulation strategies) • Cognitive and behavioral strategies that improve psychological readiness, confidence, and exercise performance • Sustaining power, meaning the intervention can be practiced independently by the exerciser and become a long-term (lifestyle) habit • Observable and measureable outcomes from the intervention • Client choice of exercise types, location, and schedule • Development of a firm and positive relationship between the client and health professional

Bizarre Imagery

Purpose: to increase exercise motivation and to distract the person from the challenges of physical exertion. -is a mental representation of unrealistic events -For example, cancer patients are sometimes asked to imagine their tumors shrinking as they receive chemotherapy

Developing an action plan

The decision to initiate an exercise program, ostensibly because the disconnect between the negative habit of non-exercise and the client's values is unacceptable, is followed by developing a detailed action plan to create a habit of regular exercise during the week. -Specifics include -exercise type, -locations, -days of the week, - times of day; -tests to establish a baseline of fitness and health indicators; -and availability of social support and personal fitness coaching. -specificity of timing and precision of behavior dramatically increase the probability of successfully carrying out a self-controlled action plan

Evocation (motivational interviewing stage)

This stage resides within the client; intrinsic motivation for change is improved by drawing on the client's own perceptions, goals, and values. The counselor assumes that the client has important knowledge, insights, and skills necessary for change

Time of Day

Time preferences for exercise are influenced by -convenience (e.g., "I have more time to exercise after work," "I prefer to get my workout out of the way before work"), -body chemistry ("I feel more awake and ready to perform later in the day"), -personality ("I love to wake up early, get pumped up, and breathe the cool morning air") -availability of social support such as someone to exercise with or a fitness coach, timing of job demands, -and convenience and availability of fitness facilities and equipment -Day or night doesnt effect the benefits received -not a good idea to aoerobically exercise 2 hours before bed -that for most individuals high-intensity aerobic exercise close to bedtime will reduce time spent in deep sleep. -high aroebic fitness-recover from aerobic exercise faster than people who are less fit, so the rule about exercising close to bedtime is more relevant for people with lower aerobic fitness. -People should exercise at a time of day that is convenient and compatible with their adherence to a lifestyle that incorporates regular exercise

Life style management

To obtain these benefits, exercise should be incorporated into a person's lifestyle as one of many routines that influence -energy, -work productivity, -general physical and mental health, and quality of life. -Lifestyle management is perhaps the most important behavioral strategy of all. -It includes a series of healthy habits involving -exercise, - nutrition, -rest, and other rituals that improve health and well-being.

Psychological methods

are divided into foundation skills (e.g., self-awareness, self-confidence), performance skills (e.g., optimal mental and physical arousal, optimal attention), and facilitative skills (e.g., lifestyle management, interpersonal skills) -categorized by -foundation -PST

Psychological Skills

are qualities to be attained, as opposed to methods which are procedures or techniques . . . to develop skills

Scheduling

attempting to replace a person's unhealthy habits with more desirable ones is enormously difficult, partly because change is uncomfortable and risky -the chance of exercising or performing some other task on a regular basis is far greater if it is planned in advance. -Plans that are more detailed are more likely to be carried out

motivational interviewing and the disconnected values model

consist of several strategies and components that a person carries out to produce an effective outcome. Two such programs

Key point of performance feedback

exercisers need to hear and observe positive messages about their performance or about outcomes derived from their efforts

psychopathology

is the extent to which mental health, particularly mental illness can create barriers to exercise and sabotage attempts to start and maintain an exercise program

What is the focus of Disconnected Values Model

is to give a framework for practitioners (e.g., licensed psychologists, sport and exercise psychology consultants, mental health professionals, physical fitness trainers, performance coaches) to provide clients with the incentive to develop a long-term exercise habit

Relaxation

the reduction or complete absence of muscular activity in voluntary muscles. -helps reduce stress and anxiety -Examples -progressive relaxation, -autogenic training, -biofeedback, -imagery, -centering, -hypnosis. -Some think its undesirable, ineffective and stressful -valid and proven means of preventing or reducing muscular tension and anxiety while improving concentration and self-confidence

-The primary goal of an intervention

to encourage sedentary or irregularly active people to adopt regular exercise habits and to keep physically active people exercising on a regular basis

One way to determine if people are intrinsically or extrinsically motivated to exercise is to ask them, "If there were no awards or recognition given for engaging in regular exercise, would you still want to exercise?

yes, intrinsic kicks in no-extrinsic