Rehabilitation Fitness

ProgramIntervention Proposal Assignment

SSC 439: Exercise Psychology

Professor: Dr. Sara Glover

Kristina Everding, Katherine Libera, Magdalena Saenz Ruiz, Jessica Yuska

Survey

Introduction Target population

o Shift workers employed at Loras College = safety workers, janitorial staff, and coordinators

o Age range = 22-63o Gender = 5 males, 19 femaleso Ethnicity = 96% Caucasian, 4% Hispanic

Habitso Different working shifts and responsibilities

Needso Decreasing injuries and preventing illnesses

Barrierso Timeo Physical limitations

shift workers vary the hours they work, this has decreased the opportunities for physical activity (Atkinson, Fullick, Grindey, & Maclaren, 2008)

Disruptive eating patterns (Atkinson et al., 2008)

five weeks of light resistance training, reports of low back pain had decreased (Sjogren et al., 2006)

Introduction

decrease the economic costs of the business and also reduce the anxiety and burnout of employees (Brown, Gilson, Burton, & Brown, 2011)

Introduction

Theoretical Basis

• Past Performance• Social Persuasion• “success with support” – Zinn & Schofield, 2012

• workplace study showing that successful past experiences + community involvement = more successful job performance and job satisfaction– Thøgersen-Ntoumani & Fox, 2005

Self- Efficacy Theory

• Autonomy– Subjective health reports• (Sjögren et al, 2006; Tveito & Eriksen, 2008;

Roessler et al, 2013)

• Competence• Relatedness • Thøgersen-Ntoumani and Fox (2011):

increased self- perceptions of exercise, so increased exercise maintenance

Self- Determination Theory

BEHAVIORAL APPROACH

Behavioral skills for successful adoption and adherence of behavioral

change

Exercise contract

Goal setting

Action plan

Self-monitoring• Activity logs

SOCIAL APPROACHStructuring people’s social environment and help them support physical activity

endeavors

Importance of SOCIAL INFLUENCE (networks)

Exercise groups and buddies

• Exercise Contract– take more steps when number of steps was written out (Azizan

& Chau, 2013)

• Goal Setting– “Forming good intentions or setting goals is understood as

committing oneself to reaching desired outcomes or to performing desired behaviors” (Morisano, 2010).

– Those who write their goals are more likely to achieve them (Morisano, 2010).

• Action Plan• Self- Monitoring

– Those who monitored daily steps took more steps throughout the day (Sniehotta, Presseau, Hobbs, & Araújo-Soares)

• Relapse Prevention– encouraging positive coping methods (Lox, Martin Ginis &

Petruzzello, 2010)

Behavior Approach

• Study compared weekly minutes of physical activity for those who exercised alone (75 minutes) compared to groups/ in partners (126 minutes)–McNamara, Pavol, & Gunter, 2013

Social Approach

• By self- monitoring each exercise session, individuals will see their progress, which in turn will increase their autonomy, competence, and situation- specific self- confidence.

• Goal setting will provide intrinsic or extrinsic motivation depending on the individuals’ personal goals.

• By having an exercise group and buddies that create a social support system, self- efficacy will increase because of the social persuasion to attend exercise sessions and work hard, hence relatedness.

What does this mean?

Intervention

GOAL = strengthening muscles and improving balance, range of motion, and overall flexibility

12-week intervention

Twice a week o Tuesdays = Trainero Thursdays = Partner, switch every weeko Two sessions (12:30 pm or 4:00 pm)

o Loras College Ballrooms

o Flyers + sign-up sheets + confirmation email

o Contact Sara Glover and Tom Kult, together with YMCA (donation of trainers and equipment)

Come and participate

Start a good dayRecover from a stressful dayRelax and stretch

Bring an exercise buddy Set up SMART goals

Learn, develop, and grow

Tuesdays and Thursdays

(12:30 pm and 4:00pm)

Loras college Ballrooms

STAFF MEMBERS

Rehabilitation Fitness Program

Rehabilitation Fitness ProgramTuesdays and

Thursdays(12:30pm and

4:00pm)Loras College

BallroomsSTAFF MEMBERS

PARTICIPATE

PARTICIPATE

Rehabilitation Fitness

ProgramSTAFF

MEMBERS

Tuesdays and

Thursdays

(12:30pm and

4:00pm)

Loras College

Ballrooms

Come and participate

Sign Up Sheet

Confirmation Email

Intervention

GOAL = strengthening muscles and improving balance, range of motion, and overall flexibility

12-week intervention

Twice a week o Tuesdays = Trainero Thursdays = Partnero Two sessions (12:30 pm or 4:00 pm)

o Loras College Ballrooms

o Flyers + sign-up sheets + confirmation email

o Contact Sara Glover and Tom Kult, together with YMCA (donation of trainers and equipment)

Fitness Program

20 minutes before first scheduled class to complete liability form

Exercise contract, goal setting worksheet, and past performances worksheet

Each week there will be a different trainer leading the group

Activities vary each week

Action plan o Tuesday (trainer)= 1-hour session workout (12 different

workouts), self-monitoring logo Thursday (partner) = same workout as Tuesday, Loras

College students (volunteers), self-monitoring log

Liability Waiver

Exercise Contract and Goal Sheet

Past Performance Worksheet

Fitness Program

20 minutes before first scheduled class to complete liability form

Exercise contract, goal setting worksheet, and past performances worksheet

Each week there will be a different trainer leading the group

Activities vary each week

Action plan o Tuesday (trainer)= 1-hour session workout (12 different

workouts), self-monitoring logo Thursday (partner) = same workout as Tuesday, Loras

College students (volunteers), self-monitoring log

Self-monitoring logs

Assessment

Examination of self-monitoring logs (effectiveness)

Participants that complete the program will also be invited to come to a potluck to celebrate the completion of the class (extrinsic motivation)

Exercise accomplishment survey (subjective beliefs-effectiveness)

Survey

Budget $250 (given by “America on the Move”) Participant = NO FEE Trainers = $20 per class

o Total budget for trainers = $240 Classes = 12 weeks

o 12 weeks with the trainer• 6 trainers are paid• 6 trainers are donated by YMCA,

YWCAo 2 days a week = each day has 2

sessions• 1 day (Tuesday) = trainer • 2 day (Thursday) = partners

Balance = $10

Donations

Conclusion

Limitationso General adherenceo Buddy systemo Trainer/participant relationship

Benefitso Increasing the levels of physical activity of

a population that has low levels of physical activity

o Physical ability increase o More positive feelings towardso More confidence towards exercise

• Atkinson, G., Fullick, S., Grindey, C., & Maclaren, D. (2008). Exercise, Energy Balance and the Shift Worker. Sports Medicine, 38(8), 671-685.

• • Azizan, A., Justine, M., & Chua Siew, K. (2013). Effects of a Behavioral Program on Exercise Adherence

and Exercise Self-Efficacy in Community-Dwelling Older Persons. Current Gerontology & Geratrics Research, 1-9.

• • Brown, H.E., Gilson, N.D., Burton, N.W., & Brown, W.J. (2011). Physical activity impact on presenteeism and

other indicators of workplace well-being. Sports Med, 42(3), 249-262.• Lox, C., Martin Ginis, K., & Petruzzello, S. (2010). The psychology of exercise. (3rd ed.). Scottsdale, AZ:

Holcomb Hathaway, Publishers.• • Mazloomy Mahmoodabab, S., Mohammadi, M., & Sharif Abad, M. (2013). Application of

Transtheoretical Model to Exercise in Office Staff. Electronic Physician, 5588-593.• McNamara, A. J., Pavol, M. J., & Gunter, K. B. (2013). Meeting Physical Activity Guidelines Through

Community-Based Group Exercise: "Better Bones and Balance". Journal Of Aging & Physical Activity, 21(2), 155-166.

• • Morisano, D. M. (2010). Can Personal Goal Setting Tap the Potential of the Gifted Underachiever?. Roeper

Review, 32(4), 249.

References

• Roessler, K., Rugulies, R., Bilberg, R., Andersen, L., Zebis, M., & Sjøgaard, G. (2012). Does work-site physical activity improve self-reported psychosocial workplace factors and job satisfaction? A randomized controlled intervention study. International Archives of Occupational and Environmental Health, 86 (1), 861-864.

• Sjogren, T., Nissinen, K.J., Jarvenpaa, S.K., Ojanen, M.T., Vanharanta, H., & Malkia, E.A. (2006). Effects of a workplace physical exercise intervention on the intensity of low back symptoms in office workers: a cluster randomized controlled cross-over design. Journal of Back and Musculoskeletal Rehabilitation, 19, 13-24.

• Sniehotta, F. F., Presseau, J., Hobbs, N., & Araújo-Soares, V. (2012). Testing self-regulation interventions to increase walking using factorial randomized N-of-1 trials. Health Psychology, 31(6), 733-737.

• Thøgersen-Ntoumani, C., & Fox, K. R. (2007). Exploring the role of autonomy for exercise and its relationship with mental well being: a study with non academic university employees. ‐ ‐ International Journal of Sport and Exercise Psychology, 5 (3), 227-239.

• Thogersen-Ntoumani, C. & Fox, K.R. (2005). Physical activity and mental well-being typologies in corporate employees: a mixed methods approach. Work & Stress, 19(1), 50-67.

• • Tveito, T. H., & Eriksen, H. R. (2009). Integrated health programme: a workplace randomized controlled

trial. Journal of Advanced Nursing, 65 (1), 110-119• • Zinn, C., & Schofield, G. (2012). Using formative work to enhance a workplace weight loss maintenance

intervention: Balancing what employees want and what they need. Nutrition & Dietetics, 69 (4), 265-271.

References