GENM0703 Concepts of Physical Activity, Exercise and Health

MOTIVATION/GOAL SETTING
What motivates people to exercise?

Goal Setting The SMART Approach

S=SPECIFIC
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M=MEASURABLE
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University of New South Wales | School of Public Health and Community Medicine

GENM0703 Concepts of Physical Activity, Exercise and Health

A=ATTAINABLE
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R=REALISTIC
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T=TIMELY
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University of New South Wales | School of Public Health and Community Medicine

GENM0703 Concepts of Physical Activity, Exercise and Health

Types of motivation
Extrinsic reward
Outside or not inherent to the individual
Examples:

Points system
Financial gain
Social acclaim

Intrinsic reward
From within or inherent to the individual
Examples:

Feelings of well being

Achievement
Satisfaction
Mental enhancement

University of New South Wales | School of Public Health and Community Medicine

GENM0703 Concepts of Physical Activity, Exercise and Health

Motivating through the stages

Stage 1: Discomfort

Motivation techniques

Mate system:___________________________________
Records:________________________________________
Rewards:________________________________________
Encouragement:_________________________________
Awareness:______________________________________
Short term goals:_________________________________
Variety:________________________________________
Planning:________________________________________
Imagination:_____________________________________
Contract:________________________________________

University of New South Wales | School of Public Health and Community Medicine

GENM0703 Concepts of Physical Activity, Exercise and Health

Stage 2: Physical reward

Factors for drop outs

Subject factors
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Program factors
1.______________________________
2.______________________________
3.______________________________
4.______________________________
5.______________________________
Other factors
1.______________________________
2._______________________________
3.______________________________
4.______________________________
5.______________________________
University of New South Wales | School of Public Health and Community Medicine

GENM0703 Concepts of Physical Activity, Exercise and Health

Stage 3: Psychological factor

Including : States of altered consciousness

Relaxation
Loss of ego awareness
Distortion if time perception
Heightened feelings

Not everyone will reach this stage

If reached there is a very good chance of adherence
From 6 months on

University of New South Wales | School of Public Health and Community Medicine

GENM0703 Concepts of Physical Activity, Exercise and Health

Stage 1: Discomfort

_____________motivation

Stage 2 : Physical Reward

____________ and
___________ motivation

Stage 3 : Psychological

_____________motivation

University of New South Wales | School of Public Health and Community Medicine

GENM0703 Concepts of Physical Activity, Exercise and Health

Motivation questionnaire
Personally I choose to exercise (or might choose to
exercise)....
1. Because I enjoy it Y/N
2. Because it is beneficial to my health Y/N
3. Because it helps to reduce tension
Y/N
4. To spend time with friends Y/N
5. Because it is invigorating
Y/N
6. So that i can eat more than usual Y/N
7. Because it is fun Y/N
8. Because I do not want to be out of shape Y/N
9. Because it is satisfying
Y/N
10.
So that others will comment on my appearance
Y/N
11.
Because it is my time-out
Y/N
12.
To win, to be better than others or to win trophies
Y/N
I am motivated predominantly by
_____________________________rewards

University of New South Wales | School of Public Health and Community Medicine