a) The three barriers to exercise that posed a proggrsive halt in sarah’s ability to adhere to the sport and fitness activities was that she was self-conscious about her body, her age and she had lack of time due to work. The three things that motivated Sarah to exercise and also affected Sarah’s ability to adhere were she likes swimming and also her husband encouraged her to go into fitness. In addition to this, another motivation was her friends set up a badminton league and by joking this league Sarah used it to help her fitness. )
The theories of behaviour change can be useful for fitness practitioners because it allows them to get an understanding of the individual, this then means that they can make a fitness training programme toward how the subjects behaves and acts in relation to exercise. For example it is important that the athlete is clear on what they want to change about there behaviour, this comes under the category of self-reflection. The Transtheoretical Model (TTM) includes pre-contemplation, contemplation, preparation, action and maintenance.
This means it allows readiness with an individual which can change there behaviour and it suggests that the stage-specific strategies that can be used to help people change behaviour. Also another behaviour change can be an intrinsic movtivation, which a person can engage in activity to experience pleasant sensation such as fun and/or excitement. (Weinberg. R. ;Gould. D,2006). Therefore by the instructor making the excercise fun and exciting it would in turn motivate sarah as it would then increase her own passion for ecercise and make her want to excersise without any prompts. )
By using the Stages of Change (Prochaska & DiClemente, 1983) The Transtheoretical Model Sarah could be at the preparation stage as it meant Sarah had some experience and she wanted a change. This is reflected in the case study as it said “She liked the buzz of exercising but ached from the new exercises”. Another stage was Action; this stage means she had to be practising a new behavioural technique up to 3-6 months. In the case study it says in the fourth week she stopped going to the swimming classes cause she was tired due to her working life.
Additionally another stage can be maintenance as it means whether she continued her commitment to exercising. In the case study it say Sarah attended all six sessions and it even goes on to say that she done an eighth week in which the case study describes that she was feeling more energetic. Alteration stage can be relapse, this can lead to resumption of old behaviour, and old can come back. This explains why Sarah stopped in the fourth week due to her working life but this is also because she was less motivated. Another stage is pre-contemplation, this is when you not really considering change.
In the case study it says that Sarah was overweight wasn’t able to keep up in the swimming class and because she was overweight she was not confident about wearing a swim suit because of this she didn’t really want to consider change due her weight. 1) If Sarah starts exercising and develops a working relationship with her exercise instructor then the instructor can encourage Sarah to adhere to her exercise programme and in addition to this he could put strategies in place so she continues to maintain her exercise regime and also be motivated to exercise.
Also the instructor will need to take into consideration everything that is happening in her life as if she is motivated she would be able to keep up with her fitness. One of the strategies the instructor could use to help Sarah achieve self motivation which is when a persons efforts to master a task, achieve excellence, overcome obstacles, perform better than other, and take pride in exercising talent help them overcome the exercise issues (Murray, 1938).
If Sarah has achieved motivation she would want to pursuit of excellence, which will make Sarah interested and competitive when doing exercise. Another strategy the instructor can use is goal setting, which Sarah can focus on her outcomes and her performance during exercise. In goal setting there are three different types, which is outcome, performance and process goals. (Weinberg. R. ; Gould. D,2006) Outcome goal setting can bethe best for Sarah as it could help her achieve the amount of weight she wants to lose.
For performance goal Sarah can improve the level of percentage she works act so working from 70% to 80%. (Weinberg. R. ; Gould. D,2006). Finally a process goal can be Sarah having a set goal when she wants to lose weight from example losing weight from 81 kg to 75kg by a set time. By her doing this it will make her motivated as she had rewarded herself by losing weight. Another strategy the instructor can use is imagery where Sarah can form a simulation, which is similar to real sensory ce, but the experience occurs in the mind.
By her doing this she could picture the end result, which will make her motivated to finish her workouts and also it will make adhere by her enjoying the sessions. Another strategy the instructor can use is S. M. A. R. T target which is specific, measurable, achievable. Relevant, and time. Specific can help Sarah by setting goal for example to lose 15 pounds in the next 6 weeks which will help her know what she need to work on.
Measurable can help Sarah for example by determining whether 15 pounds is accomplishable and also if Sarah can accomplish 15pounds it will be easy to determine if she is successful. Achievable can help Sarah by making sure that she sets up herself for pain and failure as it is going to be challenging, but possible. Relevant can help Sarah by making the exercise specific to her by going in her own pace. By her doing this it can make her goals challenging but attainable. Time can help Sarah by having specific time frame for when she is going to complete the session.
As this can make her easily determined to finish the session and also it increases the probability that she will accomplish each goal and get closer to her target. 2) The journal article related to this assessment by the aims being about transtheortical model also the aims also being presented as a “study assess of readiness to become or stay physically active according to the TTM and to associate background and health variables across the TTM”. (haakstad, voldner, bo, 2012). The method was looking at prospective study of determinants of macrocosmic infants in Norway.
Results from the main study have been published previously (haakstad, voldner, bo,2012) also one of the method was that the Data collection to answer the present research questions was conducted through a self-administered questionnaire which is a self made questionnaire. Also in the method it tells us about pre-pregnant and how self-maternal pre-pregnant weight was self-reported. It tell us about the Maternal weight gain was calculated as the difference between self-reported pre-pregnancy weight and the weight measured at the last clinical visit prior to delivery.
In the result of the journal article the mean of the participant was 31. 6 years, which means pre-pregnancy BMI 23. 6. By this happening it is said in the journal article that “the mean maternal age, parity, and gestational age at delivery, educational level, or marital status. Further information about background variables of the unit has been presented elsewhere”(haakstad, voldner, bo,2012). In the journal article the results state that according to the TTM, a large number of people was recorded as physically active with 86. 7% considered in stage 3-5.
In the results most people where in stage 5. But with in the article from stage 1-3 the women happened to be older and happened to have had more than one baby tends to have eating habits. This is related to the case study as the it say Sarah had more than one child and because of this it may have caused her to have an eating habit which made her overweight. In the journal articles the implications of the article was that the participant took a test, which was a urinary incontinence test where they found out that a lot of women didn’t’t exercise frequently according to the TTM. Also they find out through urinary some participants had disc