Factors influencing PA

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. PLACE THIS ORDER OR A SIMILAR ORDER WITH US TODAY AND GET AN AMAZING DISCOUNT :)