Motivation

Focus: Increase the likelihood that people will

adhere to a program once they have started No “magic pill” for motivation Once personal trainers become proficient at

motivation they will understand the impact they have in changing lives

FACTORS INFLUENCING EXERCISE PARTICIPATION AND ADHERENCE

Personal attributesDemographic variables

Education, income, age, genderLow levels of activity have been associated

with increase in age, fewer years of education and low income

Men demonstrate higher, more consistent adherence rates than women

Biomedical statusRefers to health conditionsNo consistent relationship between health

condition and adherence

FACTORS INFLUENCING EXERCISE PARTICIPATION AND ADHERENCE

Activity historyMost important and influential personal attribute

variablePast program participation is the most reliable

predictor of current participationImportant to gather this information before you

start program designPsychological traits

Tendencies that people have in their personality or psychological makeup

Ex: self-motivation trait has been shown to have a positive relationship with physical activity adherence

ENVIRONMENTAL FACTORS

Access to facilities Time Social support

PHYSICAL ACTIVITY FACTORS

IntensityDropout rate for vigorous intensity exercise

programs is almost twice as high as in moderate intensity

Higher adherence if they are able to choose their exercise

Can be measured by heart rate reserve or RPE

Injury:Injuries that occur during program participation

is directly related to program drop out

UNDERSTANDING MOVITIVATION

Can be many different things. Can come from within a person, from people’s guidance and support, from things, ideas and events.

Common approaches for evaluating motivations: Intrinsic motivation: motivation that comes from

internal states, such as enjoyment or personal satisfactionThey are physically active because they truly enjoy it

Extrinsic motivation: motivation that comes from external rewards, such as material or social rewardsMost fall under this category, can have feelings of

tension, guilt or pressure

UNDERSTANDING MOVITIVATION

The best thing a personal trainer can do is to help empower the client with the perception of control of their own participation and then to give client of control

Self-Efficacy: the belief in one’s own capabilities to successfully engage in physical activity programHelps with motivation/adherence/positive

thinking/reaching goals

UNDERSTANDING MOVITIVATION

Personal trainers should try to enhance the feelings of enjoyment and accomplishment that come with program participation by providing:

Feedback Including the client in aspects of program design Creating a workout environment that is aesthetically

pleasing Includes verbal and nonverbal information Can be intrinsic (their own sensory systems, what they

feel, see or hear) or extrinsic (error corrections, encouragement)

Provides a guide to clients of how they are doing:Knowledge of results: the motivation impact of

feedback provided to a person learning a new task or behavior indicating the outcomes of the performance

LEADERSHIP QUALITIES: an art and science

Successfully influences the way their clients think, feel and behave

A “coach” working together with client to achieve goals Professionalism, appearance clean and non threatening,

should not look like you just got finished working out Credibility: Practice what you preach Trustworthy: do not break clients trust Listener Caring and interested, goal setting, teach relapse (the

return of an original problem after many lapses have occurred) prevention techniques, take clients opinion into consideration

Show empathy

THE PERSONAL TRAINER’S ROLE IN BUILDING ADHERENCE

Program design: with regard to each client’s preferences, schedule, experience, apprehensions and constraints

Role clarity: clearly defined expectations, define each parties responsibilities, what does each person need to do to hold up their end of the deal, write them down

Goal setting: SMART goals (ch.3), avoid setting:too many goalsnegative goalsDO set short and long term goalsrevisit goals on a regular basis

Contracts/agreements: behavior contracts

STRATEGIES TO MAINTAIN CLIENT MOTVIATION

Relapse is common and should be expected. Plan ahead and be prepared

Can occur because of: Time Finances Prioritizing Prioritizing Scheduling Support issues Dislike or dissatisfaction with the program Both personal trainer and client need to be aware or

relapse and recognize it early

Motivation cards:

Split up the motivation cards equally at your table Use your understanding motivation notes to

come up with a solution to your partners problem

Example problem of client: I don’t think I can do that exercise