1. Adherence and Motivation zExercise specialists play an important role in educating the public about why regular physical activity is absolutely essential for good health and how to exercise safely and effectively.

2. Adherence and Motivation zOf those individuals starting an exercise program, half will drop out within six months.

3. Adherence and Motivation zAs an exercise specialist, you must help the client develop a positive attitude toward physical activity and make a firm commitment to the exercise program.

4. Adherence and Motivation zTo increase adherence, you need to be aware of factors related to attrition.

5. Adherence and Motivation zAdherence to an exercise program is related to biological, psychological, behavioral, social, and environmental factors.

6. Adherence and Motivation zThe most critical factors characterizing the exercise program dropout are: zOverweight zLow self motivation zAnxiety about exercise

7. Adherence and Motivation zNo spousal support zInconvenient exercise facility zExercise intensity that is too high zNo social support during and after exercise.

8. Adherence and Motivation zAs the exercise specialist, you should focus particularly on those factors which are under your control such as setting individualized goals for the client, providing social support and reinforcement, and prescribing low-to- moderate exercise intensities.

9. Adherence and Motivation zTo motivate your clients to exercise on a regular basis, prescribe physical activity that is enjoyable and fun.

10. Adherence and Motivation zIn an aerobic exercise program, for example, the participant does not need to do the same thing, such as walking or jogging, during every exercise session.

11. Adherence and Motivation zOther aerobic activities, such as swimming, cross-country skiing, and step aerobics may be substituted as long as the client exercises at the prescribed training intensity.

12. Adherence and Motivation zSome individuals need the added motivation of exercising with a partner or with a formal group.

13. Adherence and Motivation zWhether your clients choose to exercise alone or with others, have them select a regular time and place to exercise, because consistency is a critical factor for instilling the exercise habit.

14. Adherence and Motivation zYou can use behavior modification techniques to increase program retention.

15. Adherence and Motivation zHelp your client set both short-term and long-term goals that are attainable.

16. Adherence and Motivation zFor this purpose, you can periodically re- evaluate your client’s fitness levels to assess improvement.

17. Adherence and Motivation zYou can state goals in performance or physiological terms. zAn example of a short-term performance goal is to complete a 3-mile fun run in less than 33 minutes.

18. Adherence and Motivation zA long-term physiological goal might be to increase maximum oxygen uptake (VO 2MAX ) by 15% in four months.

19. Adherence and Motivation zThe key to increasing exercise program adherence lies in the leadership, education, and motivation which you provide.

20. Adherence and Motivation zFirst, you must be a positive role model. zPractice what you preach.

21. Adherence and Motivation zYou must also be knowledgeable, able to educate clients about exercise and fitness, and able to provide motivation and encourage social support.

22. Adherence and Motivation zAthletes tend to be highly motivated.

23. Adherence and Motivation zMotivation in athletes can be enhanced through success and feeling part of the team.

24. Summary z1. Emphasize enjoyable participation in physical activities that are easily done throughout life. z2. Offer a diverse range of noncompetitive and competitive activities for different ages and abilities.

25. Summary z3. Give young people the skills and confidence they need to be physically active. z4. Provide physical and social environments that encourage and enable young people to engage in safe and enjoyable physical activity.