ACE Personal Trainer Manual 5th Edition Chapter 2: Principles of Motivation and Adherence Lesson 2.1

After completing this session, you will be able to: LEARNING OBJECTIVES After completing this session, you will be able to: Explain intrinsic and extrinsic motivation and self-efficacy Discuss the relationship between self-efficacy and motivation List and implement strategies to maintain client motivation Describe factors influencing exercise participation and adherence, including personal attributes, environmental factors, and physical-activity factors

UNDERSTANDING MOTIVATION Numerous theoretical constructs have been proposed to explain motivation and its relationship with performance and achievement. Sources of motivation include: The individual, much like a personality trait Other people’s encouragement, guidance, and support Things, ideas, and events The individual must buy into the process and into the motivators, and every client will need guidance and help in maintaining and building motivation for sustained exercise participation. Two commonly discussed approaches for evaluating motivation are: Intrinsic and extrinsic motivation Self-efficacy There is a great difference between motivating someone to start a new program and motivating someone to stick with a program once he or she has begun. For the purpose of this chapter, and to best address the issues that personal trainers face on a daily basis related to adherence, the focus will be on increasing the likelihood that people will adhere to a program once they have started. In other words, personal trainers must learn to maximize the experiences of their current clients.

UNDERSTANDING MOTIVATION Intrinsic motivation Intrinsic motivation is when a person is engaged in exercise activity for the inherent pleasure and experience that comes from the engagement itself. People who are intrinsically motivated report being physically active because they truly enjoy it. Such involvement in an activity is associated with positive attitudes and emotions (e.g., happiness, freedom, and relaxation), maximal effort, and persistence when faced with barriers. Having more intrinsic participation, motives, or goals associated with exercise, such as social engagement, challenge, and skill development, is clearly associated with greater exercise participation.

UNDERSTANDING MOTIVATION Extrinsic motivation Extrinsic motivation involves the engagement in exercise for any benefit other than for the joy of participation. People who are extrinsically motivated report being physically active because of some external factor, such as to: Lose weight Become healthy Make a spouse happy Look good Meet new people Those who are extrinsically motivated are also likely to experience feelings of tension, guilt, or pressure related to their participation.

UNDERSTANDING MOTIVATION Intrinsic and extrinsic continuum While many people truly enjoy being physically active, most adults depend on some amount of extrinsic motivation and fall somewhere on the continuum. Personal trainers should: Aim to maximize enjoyment and engagement Strive to enhance the feelings of accomplishment Foster the development of motivation and how the client generally views exercise Empower the client with the perception of control of his or her own participation Help the client create mastery of movement Provide consistent and clear feedback Create a workout environment that is aesthetically pleasing Encourage client ownership and involvement in the program Teach self-sufficiency and autonomy People who enjoy the experience are likely to continue working with a personal trainer and remain involved in an exercise program.

SELF-EFFICACY Self-efficacy in an exercise context is defined as the belief in one’s own capabilities to successfully engage in a physical-activity program. Self-efficacy: Is positively related to motivation because when people believe that they can effectively engage in exercise behavior, they do so with a positive attitude and more effort and persistence Influences thought patterns, emotional responses, and behavior Is particularly relevant in challenging situations in which people are trying to achieve a goal

Relationship between motivation and self-efficacy By being aware of self-efficacy levels, personal trainers will be better able to consistently motivate their clients and help them create positive self-belief. Additionally, personal trainers should: Use communication and awareness to be in touch with thought patterns of their clients Create short-term success by designing a workout that the client will master, which will demonstrate growth and achievement Be aware of how much feedback a client needs and then provide that support Help clients reevaluate appraisals of their physiological states to create more positive interpretations Teach clients to appropriately identify muscle fatigue, soreness, and tiredness, and help clients view the “feelings” of working out in a more positive light

SELF-EFFICACY AND MOTIVATION By being aware of self-efficacy levels, personal trainers will be better able to consistently motivate their clients and help them create positive self-belief. Additionally, personal trainers should: Use communication and awareness to be in touch with thought patterns of their clients Create short-term success by designing a workout that the client will master, which will demonstrate growth and achievement Be aware of how much feedback a client needs and then provide that support Help clients reevaluate appraisals of their physiological states to create more positive interpretations Teach clients to appropriately identify muscle fatigue, soreness, and tiredness, and help clients view the “feelings” of working out in a more positive light

BUILDING SELF-EFFICACY BY CHOOSING THE RIGHT ASSESSMENTS Most new clients will start a program with very low self-efficacy for exercise ability and program success. A big mistake many fitness professionals make is to schedule an entire session of assessments. As a personal trainer: What are you doing to combat this issue from the very start of the program? How do assessments make you feel? When a person is out of shape and overweight, what is the likely result of the assessments? What strategies can you take to make each new client leave the first session feeling good and looking forward to being part of the program? Because past performance experience is the most important source of self-efficacy information, each early experience should be focused on creating success and building confidence. Your goal should be to make each new client leave the first session feeling good and looking forward to being part of the program. Figure out what assessments are absolutely critical and only conduct those tests. Put thought into how you do the assessments as well. Do not make them feel like a test, and in some instances, do not even let the client know you are collecting assessment information. Instead, collect the information you need from simple assessments that are worked into an introductory workout session. Think about the consequences of the things you do and make changes to build self-efficacy, enjoyment, success, and adherence.

MAINTAINING CLIENT MOTIVATION It is important for any individual who participates regularly in a physical-activity program to implement strategies to prevent the occurrence of a relapse to an inactive state. Relapse from regular physical-activity participation is common and should be expected: Schedule changes Vacations Illness Financial changes Time and prioritization Dislike or dissatisfaction with the program Unexpected events Personal trainers should educate their clients about the potential occurrence of a relapse and prepare them in advance so that they are able to get back on track with their activity programs soon after experiencing a relapse. The most important tool in dealing with a relapse is planning ahead and being prepared.

MAINTAINING CLIENT MOTIVATION: SOCIAL SUPPORT A social support network is an important coping strategy for relapse prevention. Individuals in a support network, such as family members and friends, must understand the commitment the client has made to being physically active. Personal trainers need to be creative in increasing their clients’ support systems: Get family members and friends involved to some degree in the program Offer joint participation by family or friends Ask family and friends to demonstrate a positive attitude toward the client’s participation Create a support system within the exercise environment: Maximize opportunities for group involvement and social interaction Ensure their clients feel as though they belong in the program Help clients feel like part of a team of people who have common interests and goals

MAINTAINING CLIENT MOTIVATION Assertiveness Assertiveness is defined as the honest and straightforward expression of one’s thoughts, feelings, and beliefs. The more assertive clients are with regard to their progress, concerns, accomplishments, and struggles, the more likely they are to achieve long-term success. By teaching clients to be assertive, personal trainers can help prevent program relapse. When an individual is not assertive, it is because he or she lacks self- confidence or feels vulnerable.

MAINTAINING CLIENT MOTIVATION Self-regulation Personal trainers should strive to teach their clients to become effective self-regulators of their own behaviors, schedules, time, and priorities. The more control a client has, the more likely he or she will be to adhere to the program. Clients must be taught to self-monitor and to make behavioral changes that will maximize their success. Once clients perceive control over their behavioral outcomes, they are more able to deal with barriers and challenges as they arise.

MAINTAINING CLIENT MOTIVATION High-risk situations Clients and trainers who identify high-risk situations will be more prepared to deal with program barriers and relapses. Personal trainers should: Identify those clients who appear to be most at risk for program relapse: Individuals who have poor time-management skills Those who lack social support Those with busy schedules Provide extra education, support, and guidance for clients as they participate in their programs Be constantly aware and watch for signs that clients are overwhelmed, frustrated, or worn out Take the time to teach clients additional coping skills, including time management and prioritizing

STRATEGIES TO MAINTAIN CLIENT MOTIVATION What strategies will you use in your practice to help clients connect with others and fulfill their social outcome expectations?

FACTORS INFLUENCING EXERCISE PARTICIPATION Research shows the following factors influence a person's decision to engage in exercise behavior: Personal attributes Environmental factors Physical-activity factors Understanding these factors can help prepare personal trainers for the various challenges that clients may face during the course of participation in an exercise program.

FACTORS INFLUENCING EXERCISE PARTICIPATION Personal attribute factors: Demographic variables Health status Activity history Psychological traits Knowledge, attitude, and beliefs Demographic Variables Adherence has been proven to be consistently related to the following: Education, income, age, and gender Health Status Individuals who suffer from chronic illness, such as heart disease and diabetes, typically exercise less than those who are healthy. Although physical limitations may be a factor for reduced physical activity, it may also be that common misconceptions still exist that those with chronic disease should not exercise. Goal setting with clinicians might be one effective way to ensure more change for those newly diagnosed with a chronic illness. Activity History Activity history is arguably the most important and influential personal attribute variable. Past program participation is the most reliable predictor of current participation. Psychological Traits Psychological traits refer to general tendencies that people have in their personality or psychological makeup: Accounts for individual differences among people and are often difficult to define and measure Self-motivation, which is reflective of one’s ability to set goals, monitor progress, and self-reinforce, has been shown to have a positive relationship with physical-activity adherence Knowledge, Attitude, and Beliefs Modifying the way an individual thinks and feels about exercise has been shown to influence his or her intentions regarding being active: Health perception Locus of control Perceived barriers

FACTORS INFLUENCING EXERCISE PARTICIPATION Environmental factors: Access to facilities Time Social support Access to Facilities When fitness facilities are conveniently located near a person’s home or work, he or she is more likely to adhere to the program. People with greater access are more likely to be physically active than people with less access. Personal trainers should ask their clients about access issues and understand how convenient or inconvenient it is for each client to reach the facility. Time A lack of time is the most common excuse for not exercising and for dropping out of an exercise program, as people perceive that they simply do not have time to be physically active. This perception is likely a reflection of not being interested in or enjoying the activity, or not being committed to the activity program. Personal trainers must teach their clients to change their perception of time availability through the use of goal setting, time management, and prioritizing. If an individual considers health and physical activity top priorities, he or she will find—or make—the time to be active. Social Support Social support from family and friends is an important predictor of physical-activity behavior. Support from a spouse is shown to be an important and reliable predictor of program adherence. The presence of an active partner may bolster motivation for, and adherence to, physical activity. Personal trainers must be proactive in creating and establishing a support network for the client.

FACTORS INFLUENCING EXERCISE PARTICIPATION Physical-activity factors: Intensity Injury Intensity The drop-out rate in vigorous-intensity exercise programs is almost twice as high as in moderate-intensity activity programs: Six times as many women and more than twice as many men choose to start moderate-intensity programs than vigorous-intensity programs. These results are true regardless of whether intensity is measured by percentage of heart-rate reserve or by ratings of perceived exertion (RPE). Injury There is a reliable relationship between physical activity and injury, such that the higher the level of physical activity, the higher the risk for developing an activity-related injury. Injuries that occur as a result of program participation are directly related to program dropout. Injured exercisers are able to participate in modified exercise programs and often report engaging in significantly more walking than non-injured exercisers.

SUMMARY Personal trainers must learn to maximize the experiences of their current clients which increases the likelihood that they will adhere to a program once they have started. People who enjoy the physical-activity experience are likely to continue working with a personal trainer and remain involved in an exercise program. When people believe that they can effectively engage in exercise behavior, they do so with a positive attitude and more effort and persistence. A variety of strategies can be utilized to promote adherence, including social support and self-regulation, to prevent the occurrence of a relapse to an inactive state.