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Development Of Personal Fitness (Adherence Exercise Factors & Strategies)

Short - term effects of exercise
by

Charlie Steadman

on 1 March 2013

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Transcript of Development Of Personal Fitness (Adherence Exercise Factors & Strategies)

Development Of Personal Fitness P2: Describe personal exercise adherence factors and strategies. P2: Describe personal exercise adherence factors and strategies. Personal Adherence Exercise Factors & Strategies P2: Describe personal exercise adherence factors and strategies.
FACTORS:

Overcoming barriers:

Having access to the facilities you need for your fitness programme is one of many barriers that can prevent you from achieving personal goals in the gym. Not everyone has a means of transport so that can add no having easy access to the facilities in question.

Having enough time in the day is another barrier. Is one works all day 9 – 5 and then comes home and has to look after a family, eat and sleep there is not enough time in the day for exercise. Not having enough time is a very popular occurrence for people not getting enough exercise.

To be able to tackle a fitness regime, motivational skills come into play. Our ability to remain committed to an important task is down to our level of motivation to succeed. Some people find it very difficult to get motivated for exercise and often make excuses not to participate. Others will be highly motivated and find any way possible to make sure that they have access to facilities and enough money to be able to undertake their fitness programme.

Nowadays, joining a gym or health club can be a very expensive thing to do. With an average of £35 a month, gym membership can be too much for certain people. Many people think getting fit is a very unnecessary expense and some find that they simply cannot afford it. Cost is a huge barrier to overcome for a vast majority of people even if their motivation is positive.
FACTORS:

Implementing enjoyable activities:

Partaking in enjoyable activities will greatly improve your desire to continue training. If the activity you are participating in is not enjoyable then the level of desire to continue training decreases.

Implementing enjoyable activities into your schedule can allow you to stay focused on your fitness programme and even if you come up against something that is not so enjoyable, careful planning can help you stick to the ones that you do enjoy. FACTORS:

The benefits of the personal fitness training programme:

Having a personal fitness training programme can benefit the performer in a number of ways. As it is personal, it is designed just for you. It encourages motivation and provides a certain focus for training.

It pinpoints a clear routine as to what to do in each session which the makes it more difficult to find excuses for not tackling what should be done. For achieving personal training goals, it sets out a very clear pathway so that these goals are able to be met. STRATEGIES:

Setting SMART targets:

Setting SMART targets (Specific, Measurable, Achievable, Realistic and Time – bound) is a very productive way of achieving personal goals. Breaking down you aims into specific objectives can help keep your mind focused on each individual task rather than the whole picture. By implementing small tasks into the overall fitness regime this will help to keep motivation levels high.

Having measurable targets can help you to know whether that target has been achieved or not. Analysing your own performance against recognized norms is another way to use measurable targets. Your goals automatically become specific is they are measurable.
Depending on the skill and fitness levels of the performer, targets should be appropriate. Achievable targets should be something that we can realistically do and not something that is far out of our reach.

In order to maintain motivation, targets must be realistic. We need to have the capacity to be able to achieve the goal in question otherwise this is not realistic. Working hard and being challenged by particular targets is important but they must be realistic in order to benefit from them.
Setting certain dates or a point in time when a target needs to be achieved is a good strategy for improving overall focus and motivation.

If a date is not set then it is very easy to put the event off and often motivation is lost. Elite athletes often have specific dates when they know a big event is looming. This is then the day that they focus on and work towards that goal. P2: Describe personal exercise adherence factors and strategies. STRATEGIES:

Support & Reinforcement:

Motivation levels can soar from having good levels of support and reinforcement from various people. When attempting to achieve lifelong goals, family and friends come together to give support and encouragement.

Whether it is your coach/manager, personal trainer or relative, they can all provide extremely valuable and knowledgeable support in preparation of the big event. P2: Describe personal exercise adherence factors and strategies. P2: Describe personal exercise adherence factors and strategies. STRATEGIES:

Rewards for achieving goals:

When a particular goal is achieved, it is important to reward yourself so how or another. Trophies, medals, cups, money or representing their country are so of the rewards for elite athletes.

Even small goals such as losing weight or sticking to a certain diet should be rewarded with something to give you the motivation to continue achieving goals. M2: Explain personal exercise adherence factors and strategies. FACTORS

Overcoming barriers:

This is a very big adherence factor as it involves many things that prevent a vast amount of people from undertaking exercise. Access to facilities, having enough time in the day, motivation and cost are just four examples as to why this is such a huge factor.

If you lived in a very remote part of the country and were miles from a big town or city then access to any sort of facilities would be very much restricted. Also, if you did not have you own transport out in the sticks then this is obviously another big issue to have any access to any sort of facility. Public transport could be an option but could be a couple of hour’s journey to and from the venue.

The majority of people work 9 – 5 five days a week and this gives them limited time to exercise. Getting in from work and then having to eat, shower and go to bed is the end of the working day. They may have families and the weekends are the only time of the week when they can spend quality time together so this then restricts them even more from exercising.

Motivation to exercise is a big barrier to overcome for some people because it may upset their usual routine or just will not be something that interests them whatsoever. Gaining motivation to participate in exercise is a hard task sometimes but an achievable one. If the person is determined they want to lose weight for example then their level of motivation to achieve this should be high.
Cost is a huge barrier to overcome for exercising. If you are on minimum wage then you will need this money for somewhere to live and to feed and clothe yourself. Gyms are very expensive these days and would not be something everyone can afford. For the average person, this would mean that it would be very unlikely that they could afford to go the gym. M2: Explain personal exercise adherence factors and strategies. FACTORS:

Implementing enjoyable activities:

This is an exercise adherence factor because it can greatly boost morale and motivation to exercise if the activity that is undertaken is enjoyable. If a particular activity is found to be enjoyable then the likelihood of this being repeated is much greater than if the activity was not enjoyable. Whatever the activity, goals can be created to further increase motivation and focus levels to succeed in the activity.

Pushing the limits a little further each time and knowing there is a little reward at the end can be a great incentive to pursue the activity to a higher level. If a certain person is not used to regular exercise then if they were to find a particular activity that they did enjoy they are more likely to take this further and want to improve. Over time, motivation will increase if the activity is still an enjoyable one. It may also improve self confidence and overall positivity if the activity is enjoyable. FACTORS:

The benefits of the personal fitness training programme:

This has many positive outcomes and therefore is an important exercise adherence factor. As the programme is set up just for the performer it is personal. If the programme is given out by an instructor then there may a trusting relationship between themselves and the performer.

As the programme begins the pair may stay in close contact to report to each other how it is going. The instructor may give support and encouragement which may greatly improve the performer’s motivation for seeing the programme through. The programme should have a certain goal or focus to work to and this can be a good positive motivator for the performer.

Having a really clear routine in your programme will hopefully provide the much needed focus you require for seeing it through to the end. Each step will be a step closer to achieving that goal and very gradually the end of the programme will become near. Also, knowing exactly what to do and when will help to keep those focus levels up. M2: Explain personal exercise adherence factors and strategies. M2: Explain personal exercise adherence factors and strategies. STRATEGIES:

Setting SMART targets:

Setting these sorts of targets are very methodical and specific ways of achieving personal goals. Being able to break these goals down into different sections whether they are specific, measurable, achievable, realistic or time – bound can greatly benefit how you tackle those goals. The more you understand which type of target a particular goal would fit into, the more focus you can give to achieving this.

Each letter in the word SMART stands for something very important with creating strategies to help benefit ways of reaching your full potential. Being very specific with goals can help to compact all the tasks at hand into small stepping stones that can be tackled at a steady pace.
Knowing where you stand compared with recognized norms is a good way to set down measurable targets for yourself. This then gives you an indication of how far you should push yourself to achieve the desired goal.
Having achievable goals is another important strategy as the focus is kept if the task in hand is within realistic reach. Motivation is also raised as a result of this.

Realistic targets are very important because if goals can be set that are possible to reach and not too unrealistic then the goal is more likely to be achieved. If realistic targets are not set then the risk of various goals being too far out of reach can lead to lack of motivation and commitment.
Being very time – bound with your target setting can greatly benefit your motivation levels as you are focused and determined to reach that date to achieve whatever it may be. Elite athletes often have specific dates when they know a big event is looming. This is then the day that they focus on and work towards that goal. Commons, R., Swales, M., Wood, I., Barker, R., Rizzo, G., and Barsby, D. – BTEC Level 2 Firsts in Sport (Oxford, 2010) ISBN 9781850085157.

Intertwining all of the five SMART targets can prove to be very effective strategies because they all have positive and encouraging elements for helping to provide the necessary push in the right direction. http://www.warriormindcoach.com/blog/2011/07/28/positive-reinforcement-for-athletic-performance/ Commons, R., Swales, M., Wood, I., Barker, R., Rizzo, G., and Barsby, D. – BTEC Level 2 Firsts in Sport (Oxford, 2010) ISBN 9781850085157. BIBLIOGRAPHY: STRATEGIES:

Support & Reinforcement:

Receiving positive support and reinforcement from various people can lift boost morale because the athlete may be getting nervous in the build up to the event so positive thoughts and feelings may help reduce the nerves to a certain extent. To know that people are rooting for you to do well can be a good incentive to try and focus on the task at hand.

Instead of looking at all of the negatives that you may face in the upcoming event, it is important to acknowledge the positives and good things that you are achieving. Even a smile or a pat on the back can be simple positive and supportive reinforcement to try and make the performer feel more at ease. http://www.warriormindcoach.com/blog/2011/07/28/positive-reinforcement-for-athletic-performance/ M2: Explain personal exercise adherence factors and strategies. M2: Explain personal exercise adherence factors and strategies. STRATEGIES:

Rewards for achieving goals:

Having a reward at the end of a long hard battle to achieve something can be a real incentive to push on to reach that goal because the mind is then focused on the end result more than the period of time in between.

Providing a feeling or safety and peace of mind can be the result of achieving a goal that was created out of ‘true need’. For example, if a doctor told you that you would probably experience cardiac arrest unless you were to exercise daily was the reason for wanting to achieve the goal then the attainment of the goal would most likely be a lot more important than wanting a trophy/money etc.

However, the mental and physical energy needed to achieve this type of goal should be celebrated with some sort of reward, not matter how small. Having rewards is a brilliant strategy as it encourages lots more focused attention to the task at hand and especially from the above example it would need to be implemented to achieve success. http://www.projectpb.net/goals/goal_setting_benefits.cfm http://www.projectpb.net/goals/goal_setting_benefits.cfm
FACTOR: Personal Achievement : The desire to reach certain goals gives positive feedback once attained. BARRIER: Distractions such as : Limited time, sharing of leisure time with other enjoyable activities. STRATEGY: Allocate specific time slots for exercise and make written notes to show how programme is progressing and showing that the goal is nearer.

FACTOR: Rewards: The intrinsic desire for reward at the end of the session/programme helps to keep one motivated. BARRIER: Injury: When fitness plays a large role in life it is often inhibited by injury and one then has to schedule exercise around this. STRATEGY: After respecting the injury’s limitations, modify the programme or session to take this into account and find alternative ways of meeting that goal or even a different one.

FACTOR: Self-confidence Boost: Feeling fit and healthy gives one self confidence. Adhering to a programme will result in this producing a more determined effort and the knowledge that this helps one feel better about oneself.
BARRIER: Stress: A major barrier for some people. Stress strategies need to be implemented promptly.
STRATEGY: Find special time to relax away from anything demanding including sport.
Use alternative techniques such as yoga or walking to relieve high stress levels.

FACTOR: Fitness Levels: Wanting to push harder and achieve higher levels of fitness – to challenge the body – is a clear adherence factor for me. BARRIER: Illness: This can strike at any time and can cause a major change in the ability to exercise. STRATEGY: Leading a clean life and getting enough good quality sleep is most important to allow the body sufficient time to regenerate and recover form exercise. When illness strikes it may not cause as much problem if the body is in good condition.

FACTOR: Physique: The desire for an attractive physique is an important part of self-image and a great motivating factor. BARRIER: The fuel we offer our bodies can prove to be a barrier to gaining muscle if of poor quality. STRATEGY: Be careful about what is consumed in the diet without becoming obsessed.
Choose good quality foods in the right quantities so that the diet is balanced for the type of exercise programme. M2: Explain personal exercise adherence factors and strategies. M2: Explain personal exercise adherence factors and strategies. All of the factors and strategies that I have selected will help to me to complete a six week training programme because they are all positive and with the right mind set lead to success.

FACTORS:

The idea of reaching a particular goal and having a fantastic personal achievement at the end of it is a real motivator for me. The feeling of reaching a certain goal is something that would really help benefit my six week training programme.

Rewards are another good motivator for me but the sort of rewards that I enjoy having are improving my fitness levels or my physique rather than receiving financial rewards. I am hugely motivated to keep on improving my fitness levels and this would greatly help me in my programme.

For me, improving my self confidence is something I strive to do. By adhering to a six week training programme I would hope to achieve this as I know that the physical and mental effort put into the programme would give me the boost I need.

I am very determined to keep very fit throughout my life so that I can lead a healthy and enjoyable life. Therefore, I am very motivated to improve my fitness levels and participating in a six week programme would really help me to achieve this.

Having a good physique is another motivating factor for me. I am very keen to keep my physical self going for as long as possible and by partaking in a six week programme I can hopefully improve my physique even more. M2: Explain personal exercise adherence factors and strategies. STRATEGIES:

Having very specific times for exercise would really help me to complete a six week programme because it encourages a real focus for me to concentrate at that particular time. If it was undertaken during any time during the day then my concentration levels would fall considerably. Knowing a specific time really helps me focus on the task at hand intently.

Injury can strike at any time so being able to modify the programme would be top on my list if this were to occur. I would try my best to find a way around the injury so that I could participate in the programme. A modification of the programme would help you to still complete the programme if it was possible of course depending on how severe the injury was.

When stress becomes a barrier to exercise, finding relaxation and time away from everything is a good way to calm down. If this is implemented then over time the stress levels may have reduced and the focus can then be put back into place to persevere with the programme. It is important to have time out when stress is around though. I try and put strategies into place when I get stressed to try and reduce it as best as I can.

Getting the right amounts of rest and recuperation can lead to improved performance. Also, if your lifestyle is healthy the likelihood of illness is less likely to occur. Even when it does the body is better equipped to fight it off. I myself try and stick to a strict diet and sleep pattern so that my performance isn’t affected. This would help me greatly in my six week programme.

I have many vegetables in my diet and because I have wheat intolerance this takes out a lot of unhealthy foods out of the equation. I always have fruit everyday and wherever possible my meals contain at least three or four vegetables. This type of diet would help my chances of ensuring a successful six week training programme. The purpose of this assignment is to produce a piece of work that describes personal adherence factors and strategies, explains personal adherence factors and strategies and evaluates personal exercise adherence strategies for overcoming barriers to exercise. Introduction Conclusion D1: Evaluate personal exercise adherence strategies for overcoming barriers to exercise. Putting adherence strategies into place will either encourage the performer to overcome the barriers or will increase the size of the barrier. I will discuss the positive outcomes first and then the negatives.

SMART targets can be positive because if we want to set goals that our minds and bodies believe are possible then SMART targets will greatly help you to achieve this.

Specific: By implementing specific targets we set things in stone that give us the much needed mental power to achieve the goal. After this is implemented there is a clear path to what exactly we are aiming for. The future focus is now locked inside our heads and the goal is now very specific and knowing this is very powerful.

Establishing our priorities and managing our time are two positive examples of being very specific. To be able to implement very specific goals is a very important and effective trait to possess. http://www.appleseeds.org/rohn_smart-goals.htm http://www.appleseeds.org/rohn_smart-goals.htm Measurable: A positive way to set goals that are measurable is to incorporate being specific. A vital area we must focus on is that we know when and how we are advancing with our goal. No matter if this is in pounds or hours or whatever, it will help us to see exactly how we are measuring up against the task at hand. If this is put into place, positivity towards achieving the goal is increased. http://www.appleseeds.org/rohn_smart-goals.htm D1: Evaluate personal exercise adherence strategies for overcoming barriers to exercise. Realistic: To make a goal realistic it has to be ‘real’ in our lives. Not all goals are realistic so you need to have the presence of mind to know which are and which are not. Even if it was a tremendously huge goal but was a realistic one then you need to realise that with hard work and determination it could be achieved. The goal may have certain stages to it but if those stages are achieved then the goal is a possible target. Big goals are challenging but rewarding when achieved but they must be realistic or else face not being able to reach that goal. Being honest with yourself in the evaluation and planning of the goal will really help weight up whether it is achievable or not. http://www.appleseeds.org/rohn_smart-goals.htm Achievable: To help make goals achievable you must not set goals that are unachievable. Setting big important goals causes you to get excited but it is imperative they are realistic and achievable otherwise this can have a negative effect with motivation. Achievable and realistic targets are very much linked together and can prove to be positive if tackled in the right way. This means not setting the bar too high and focusing on goals that are realistic and also achievable. For goals to challenge us they must be slightly out of reach but still possible to attain. This pushes and commits the performer to achieve the desired goal. http://www.appleseeds.org/rohn_smart-goals.htm As discussed there are many positives for having specific targets but there can be negatives. Without breaking down your goals into specific sections negative thought patterns can materialise and focus can be lost on the task. Commons, R., Swales, M., Wood, I., Barker, R., Rizzo, G., and Barsby, D. – BTEC Level 2 Firsts in Sport (Oxford, 2010) ISBN 9781850085157. A negative if you do not use measurable targets is that you do not know if you have achieved your goal or not. Commitment and focus can be lost if measurable targets are not implemented. The positives of being able to analyse your performance will also be lost if measurable targets are not put into place. Negatives of setting goals that are clearly not achievable will lead us down a road to nothing. Prior to setting goals you may think you have the capability to fulfil that goal but after just a short period of time undertaking the goal you then realise it is way out of reach. Setting goals that are too farfetched is a disaster, you must set achievable goals to succeed. Realistic goals must be challenging so that you work hard for them but not too challenging or unrealistic. If goals are set that are very unrealistic then they will serve no purpose and they will also create a lack of motivation towards achieving the goal. Knowing whether we have the capacity or not to achieve the goal in question is key. Time- bound: A positive strategy to put into place for goals is to have a time limit for reaching that goal. We humans work better when there is a timeframe connected to anything. The focus is then applied to achieving the goal in time. Knowing you are aiming to achieve any goal is positive but there is a powerful aspect attached when there is an end to a big important goal. Knowing there is an end is what drives you to start tackling it. Falling behind schedule is not on your agenda so as time goes by, you work harder towards it. If it were a huge goal then separating it down into smaller parts is also another positive strategy on the way to achieving the goal. http://www.appleseeds.org/rohn_smart-goals.htm Targets must be linked to a certain point in time or else it becomes too easy to put them off. If a date is not set for the goal to be achieved then the motivation, focus and commitment levels will drop. These are examples of negative ways to tackle goals but if dates and times are set the goals will more likely be achieved. D1: Evaluate personal exercise adherence strategies for overcoming barriers to exercise. Negative effects of rewards for achieving goals:

In a bid to increase a athlete’s ‘performance’ many coaches will use rewards and incentive systems to encourage commitment. Problems begin to appear when rewards do not keep arriving. They can then become the main reason why the sportsperson continues. It has been said that this eventually decreases the individual’s desire to compete or perform for their own sake.
It is believed that the reward system is so highly used because it attempts and usually successfully controls the individual’s behaviour. The system then could be seen as a useful tool for the coach without necessarily taking the consequences for the performer into account.
The idea that rewards can become addictive has also been considered. In this case the urgency felt for reward can eventually turn obsessive and the performer appears to use this as the foremost reason to continue.

If and when these rewards do not appear i.e. the weight is not lost, the muscles do not seem to be responding or the recuperation is not apparent then it is all too easy to feel that the reward is no longer deserved. This can lead to feelings of inadequacy and loss of self-determination.
What also appears to be important is whether the reward is expected and at what point in the process it appears. If the reward is expected as in – ‘If I finish this set of repetitions I’ll allow myself an extra slice of pizza tonight’ then the motivation is both early in the sequence of events and it is also highly obtainable.

Where the sets were not completed for personal reasons – they ran out of steam, became distracted etc then self-punishment is likely and a feeling of not trying hard enough may begin. If the session is not completed due to outside influences then it would be easy to blame these events on lack of success. ‘It was because someone was waiting to use the equipment so it’s their fault I didn’t get to finish my set and their fault I can’t reward myself’.
If the reward is – ‘If I gain and extra inch of muscle around my biceps by the end of this month I can feel better about my appearance’ then the reward is neither immediate nor is it tangible or ‘real’. The individual may successfully build that extra inch but feel dissatisfied with how much better it makes them feel. This could also lead onto more and more muscle building techniques that repeatedly seem to fall short of the desired expectation. D1: Evaluate personal exercise adherence strategies for overcoming barriers to exercise. Negative effects of rewards for achieving goals continued:

On both counts engaging such strategies are open to failure but clearly some more than others.
According to Cameron et al (2001) the type of reward also makes a difference to the amount of success likely. Verbal rewards seemed to be the best motivator so it could be suggested that creating monetary or item rewards is less likely to prove successful and in particular if these non-verbal rewards are not forthcoming due to inability to reach the target then there are implications for feelings of inadequacy.

Reward systems appear to work best in areas where there needs to be a shift in the level of interest in the subject matter from low to high. Where the individual is already highly interested in the sport or exercise routine then rewarding oneself is going to make little difference.

Particularly when a person is motivated and expects a certain level of reward and that is then not achieved it can have major consequences on that persons feelings of failure and inadequacy.
In conclusion reward systems should be very carefully constructed and the use of other motivational options must be considered.
http://www.behavior.org/resources/331.pdf D1: Evaluate personal exercise adherence strategies for overcoming barriers to exercise. http://www.behavior.org/resources/331.pdf

I have concluded that there are multiple factors and strategies that affect exercise, all of which have positives and negatives. By implementing various strategies to try and overcome many barriers may help greatly for some but not for others. The success or failure of putting these strategies into place will greatly depend on the individual, those that they're working with and the circumstances in which the activity is taking place.
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