Factors influencing PA
• Predisposing – cognitive factors related to making the decision to engage in a particular behavior
o Self-efficacy, motivation, enjoyment, beliefs, knowledge, existing skills
? (reason why you take the bus in the morning)
• Enabling – factors that allow one to engage in a particular behavior
o Access, environments, & new skill development
? (have no control of these factors such as sidewalks)
• Reinforcing – factors that reinforce a particular behavior
o Other people, positive or negative consequences
? (getting feedback from people)
Record two facilitators and the type
• Roommates asked me to go to CRWC (r)
• Felt motivated to play BB due to high skill (p)
Record two barriers and the type
• Didn’t have class today (E)
• CRWC cancelled activity class (E)
Activity Monitors
• Pedometers& Accelerometers
o Pros
? Relatively inexpensive, small, easy to use
? Tracks PA directly, immediate feedback, cue to action
o Cons
? Most do not track all types of PA
? Accuracy based on device
? Most do not have FITT or specific guidelines
Step classifications
• Category…steps/day
• Sedentary…<5000
• Low active… 5000-7499
• Somewhat active… 7500-9999
• Active… 10,000-12,499
• Highly active…>12,500+
Is 10,000 an accurate recommendation for health?
• Healthy adults get ~ 7,000-13,000 steps/day
• 10,000 -> too much activity for some individuals
o older adults
o individuals with disabilities
o sedentary just starting a program
• 10,000 -> too little activity for others
o children (>12,000 for health)
o individuals with high caloric intake
o athletes
• May or may not meet the guidelines…
Is 10,000 steps an appropriate recommendation?
• Easy to remember
• Behavior (process) focused
• Probably associated with good health
• But,
o PA guidelines not based on steps or distance
o Distance & steps -> body size (stride) & speed
Creating Goals
• Goal types
o Short-term & long-term
o Process/behavior based & outcome (achievement based)
• Process/behavioral Goals
o Something you do
o Dependent on willingness/effort
o Need to be achievable & challenging
• Outcome goals – physical change or achievement
o Takes time
o Dependent on other factors than willingness/effort
o Rate of progression differs among individuals
o Your week 2 goal should NOT be an outcome goal
o Week 2 goal should be behavioral process goal?
? Based on what you are able to do…
Goal setting
• SMART Goals
o S –specific (what exactly do I want to achieve)
o M – measureable (can I tell if I met this goal?)
o A – attainable (is this a possible goal for you?)
? Some suggest “actions” for this part of SMART. the actions that you will do to achieve the goal
o R- realistic (given the time?)
o T – time (when)
Set activity goals
• Lifestyle PA goal (step goal)
o From baseline, increase steps by 20% per week
o Example:
? Baseline week – average of 6000 steps per day
? Goal = (6000 x 1.2) or ((6000 x .2) + 6000) = 720 steps/day
• Exercise Goal
o Consider current level & ways to improve
o Aerobic, resistance training, flexibility
o Adjust FITT
Practice
• Suppose you average 8000 steps/day
o Calculate 20% increase
? 8000 x 1.2 = 9600 steps
o Goal: Next week I will average 9600 steps per day.
o Plan: I will achieve this goal by walking to class M-F and walking my dog every day for 10 minutes
• Suppose you do CV exercise 2x/week for 30 min
o Meeting recommendations? No
o Goal: Next week I will perform cardiovascular exercise for 30-45 min 3 days per week
o Plan: I will plan to do the exercise at the rec on MWF after my 10:30 am class. I will pack exercise clothes and shoes the night before so my bag is ready to go.
What is missing from these goal statements?
• I will increase my activity by exercising 2x per week.
o Specific? Which type of activity?
• I will take 10,00 steps
o Could be more specific… “I will average 10,000 steps per day this week or I will take 10,000 steps per day
Challenging Situations
• I’m not really interested in changing my activity
o Consider a small change
• Already active – consider how you can create variation or have a specific focus for the week
• I don’t have much say in my PA…
o Consider which aspects you DO have control over
? Effort, focus, how you think about mistakes
• Do I need to go above 10,000 steps?
o Maintenance an OK goal. Still specify hat you will do to maintain your PA level
o Be more specific with fitness/exercise goals
Physical A
ctivity
and Health
,
Fall
201
4
Physical Activity Log
& Goal Setting
Assignment
Purpose:
Goal
–
setting, monitoring, and planning are important self
–
management skills for leading a physically active
lifestyle. This assignment will give you the opportunity to
develop and analyze
these skills.
Overview: Yo
u will monitor your physical activity, create goals, and develop a simple plan for physical activity over a
2
–
week period
(one baseline week
, November
3
–
9
,
and
one
intervention week
, November 1
0
–
1
6
)
. You will
analyze this process by writing a
4
–
6
page pap
er
(typed, 12 point font, double spaced, 1 inch margins
)
due in
discussion on
Friday, November 2
1
.
Points:
This assignment is worth 50 points.
You will hav
e
daily
ICON quizzes
(November 3
–
1
6
)
that will help you stay
on track with your data
recording. Each quiz wil
l be open
for 18 hours
starting at
6
:00 pm
the day of data
collection and will close at 12:00 pm (noon) the following day.
For instance, the first quiz is available on
Monday, November
3
at 6:00
pm
and will close on Tuesday, Novem
ber
4
at 12:00 noon. Missed quizzes cannot
be made up
(m
ake sure you have
a reliable internet connection)
.
Each
daily
quiz is worth
1
point
and daily
quizzes will equal a total of 14 points. The
written
logs and written paper are worth a total of 3
6 points.
Materials:
Pedometer or step counting device
a
nd P
hysical Activity L
og Sheets
(ICON)
Assigned:
You will briefly discuss the assignment in discussion on Friday, October 2
4
. Time will be spent
in lecture on
Monday, November 3
to discuss this assignment as well.
Du
e Date:
Friday, November 2
1
in discussion.
Turn in Parts A through
C
.
Put your materials in this order
:
Parts
A,
B, C
and staple (or lose
4 points
)
.
Papers will not be accepted after Friday, November 2
1 without a late penalty
.
If
the paper is turned in on Friday, November 21 after your discussion section end but before 3:00 pm, you will
lose 10% of the total points. If your paper is turned in after 3:00 pm on Friday, November 21, you will lose 25%
of the total points per day.
Grading will be based on your ability to
track your activity
(
you should
include all data collection information for the
ba
seline week & intervention week
), create
appropriate
SMART goals and
critically examine your physical activity
participation
(see
the grading guidelines below)
.
You should provide depth and clarity in your logs as well as your final
paper.
Make sure to
revise, edit and
proof your paper before submitting your work.
The paper will be
graded on the
following areas
.
1.
Clarity
–
Your ideas are clearly stated.
2.
Organization
–
The paper is organized in a logical order to effectively communicate the ideas of the paper.
3.
Content &
Support
–
You incorporate concepts of self
–
management
into your paper.
It is clear that you
are
well
informed and have thought about how course concepts may be used to support your statements. Through detail,
you
describe your
physical activity experience
over the
2
week period
.
You reference outside sources appropriately
and include a reference page
.
You include an introduction and conclusion.
4.
Edited Standard Written English (ESWE)
–
The paper demonstrates ESWE forms of grammar, punctuation, spelling,
and
language use
. See
ICON for a link to
ESWE.
5.
Presentation
–
The paper is neat, crisp and professional. Papers are
stapled
and pr
esented in this order (
Parts
A,
B,C).
See the next page for
more
specific
information
on what to include in your paper
.
Directions:
Part A
.
Baseline
W
eek
(see ICON for
log sheet)
For week 1, you will monitor
your physical activity by tracking your daily steps
& distance
(
using a pedometer
or other
activity monitoring
device)
,
non
–
exercise
physical activity
(daily PA or any activity that is not “exercise”)
,
and
exercise
(physical activity done with the intension of increasing fitness)
.
You will also record your daily satisfaction level.
You will
record the facilitators (things that supported your activity
in terms of predisposing, enabling, & reinforcing factors
) &
barri
ers (things that impeded your activity
in terms of predisposing, enabling, & reinforcing factors
) for this week.
Submit
Daily Quizzes
for the baseline week
on
ICON.
Part B
.
Intervention Week
Log
& Goals (see ICON for log sheet
)
For week 2, you will
develop
a
lifestyle PA
goal
(step goal)
and
a
n exercise
related goal
. Each goal should be SMART. During
these
week
s
, you will continue to track your steps
& distance
,
non
–
exercise
time
, and
exercise time
,
and physical activity
facilitators and barriers
for each day of the week
.
You should base your goals on the baseline
week. You may also want to
use information from the Fitness Assessment information to develop
your fitness
goal.
Submit Daily Quizzes
for the
intervention week
on
ICON.
Part C
.
Write
–
up
: T
ype a
4
–
6
page
paper
that addresses the following.
1.
Introduction
–
describe
the significance of monitoring physical activity, setting goals, and evaluating results
.
2.
Evaluat
e
your physical activity
over the two week period
.
x
What are the trends you notice in your physical activity for
your baseline week and
intervention
week
?
Explain.
x
In these two weeks, d
id you meet
all aspects of the Physical Activity Guidelines for Americans? Did you meet the
fitness guidelines to improve
cardiovascular endurance, muscular strength and endurance, or flexibility? Did you
achieve 10,000 steps per day?
Explain.
x
D
id you pa
rticipate in
exercise
over the
2
week period
?
How did this type of activity affect
the
step count?
Describe.
x
Were these
2
weeks typical of your habitual
phys
ical activity?
Explain.
x
What were your fac
ilitators over the two
week period? Include predisposing, enabling, & reinforcing factors.
Thoroughly describe.
x
What were your barriers over the two week period?
Include predisposing, enabling, & reinforcing factors.
Thoroughly describe.
x
Describe your satisfaction level
over the two week period
. What criteria did you use to determine satisfaction?
What level of activity was required
for you
to feel satisfied
with your physical activity for the day
?
Explain.
3.
Evaluat
ing
the process
x
Discuss the process of monitoring physical activity
over the 2
week period (how did you remember to wear and
record your steps, what did you think of wearing the pedometer, etc.)
x
Did you change your physical activity as a result of monitoring your activity or wearing the pedometer?
Explain.
x
Did you achieve
your goal
s
?
Thoroughly
analyze your goals
(goal setting
and goa
l achievement or non
–
achievement). In retrospect, did you set
SMART goals?
Describe.
x
What stage of change
were you in at the beginning of this assignment? What stage of change are you in now? Was
this a good activity given your stage of change?
Describe
.
x
Create one stage
–
specific
SMART
goal for you for the next two weeks and a
thorough
plan describing
how you will
achieve this goal
.
4.
Graphical representation of your physical activity
x
Create a graph that illustrates your physical activity over the two week period (you can graph any information that
is relevant to you). Make sure your graph is easy to read and all variables are properly labeled. Include a
paragraph that explains the g
raph including the significance of the data you selected.
5.
Conclusion: Describe what you learned about
your physical activity participation from this assignment
. Describe how
you can use this process or information from this assignment in the future.
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