Overview
This lecture covered the societal issue of low exercise participation, explored causes for poor exercise adherence, discussed models and theories explaining exercise behavior, and outlined strategies to improve long-term exercise participation.
Exercise Behavior & Its Importance
- Most Americans do not exercise regularly despite physical and psychological benefits.
- Athletic trainers may encounter students with little exercise background, raising injury risk.
- Many stop exercising after ending competitive sports, with low likelihood of continued activity.
- Exercise is linked to weight control, reduced disease risk, better mood, and social benefits.
Barriers to Exercise & Adherence
- Main barriers: lack of time (69%), energy (59%), and motivation.
- 50% drop out of exercise programs within six months.
- Exercise prescriptions often ignore individual readiness and can be too challenging or restrictive.
- Adherence is affected by demographics (e.g., occupation), social support, and environment.
Factors Influencing Exercise Adherence
- Self-efficacy (belief in one's ability) and self-motivation predict adherence.
- Early positive experiences with exercise increase adult activity patterns.
- Family and peer support, as well as convenient and attractive environments, support adherence.
Theories of Exercise Behavior
- Health Belief Model: Behavior depends on perceived risks and benefits (focuses more on disease than exercise).
- Theory of Planned Behavior: Intent and social attitudes strongly predict exercise behavior.
- Social Cognitive Theory: Emphasizes self-efficacy, goal setting, and dissatisfaction with current behavior.
- Self-Determination Theory: People are motivated by connection, effectiveness, and initiative, supported by strong social systems.
- Transtheoretical Model: Individuals move cyclically through six stages, from pre-contemplation to termination; relapse risk varies by stage.
- Physical Activity Maintenance Model: Predicts adherence by considering goals, motivation, self-efficacy, environment, social support, and stress.
Strategies for Improving Adherence
- Use behavior modification (environmental prompts, contracts, reinforcement).
- Self-monitoring and individualized feedback increase motivation.
- Set flexible, self-determined, time-based goals.
- Decision-making tools (e.g., decision balance sheet) help weigh exercise pros and cons.
- Social support from groups, friends, or family is critical for lasting participation.
Key Terms & Definitions
- Self-efficacy — Confidence in one's ability to perform a behavior.
- Exercise adherence — Maintaining a regular exercise routine over time.
- Behavior modification — Applying learning principles to change actions.
- Prompt — Cue that initiates a desired behavior.
- Transtheoretical Model — Stages of change framework for behavior adoption and maintenance.
Action Items / Next Steps
- Review textbook for detailed adherence-improving guidelines.
- Reflect on personal barriers to exercise and consider strategies discussed.
- Consider developing a personal or client-focused action plan to support long-term exercise adherence.