Part 1: Behavioral Change Goals: Change of Physical Activity Plan
The physical activity plan was an experiment to assess the behavioral change process by examining the frequency of participation in certain activities. The design of the activity used various treatment plan activities that I was required to engage in a weekly basis. Subsequently, determine whether the exposure to these activities over several would help to trigger a change in behavior. The following were the two main goals of the behavior change plan:
Goal 1: Adopt a new physical fitness regiment to help improve my health
Goal 2 : Establish a routine physical activity program in various training exercise programs
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1.1. Weekly Goal for Target Behavior
This week will mainly focus on achieving the following primary weekly goal:
The weekly goal for target behavior change plan is to engage in a fitness regimen to enable me to take part in a daily routine that matches my strengths and does not strain me to improve my health and well-being.
Part II. : Treat Plan for the Week
The treatment plan includes the following activities:
Cardiovascular Training – These are exercises that conditioned physical exercises targeting heart, lungs and the circulatory system. Training programs will help to strengthen these organs and help improve their performance. Combined, these organs support the rest of the body’s metabolic functions through efficient 0 2 absorption and CO 2 removal in the body. The training is an important part of the physical fitness program.
Weight Training - The exercise refers to various training exercises using weight stacks lifted to help in strengthening the skeletal muscles and increasing their size by rapid eccentric movements against gravity. They constitute a fundamental part of the physical fitness regimen because they develop skeletal muscle utilized in physical movement.
Core tightening exercise – There are exercises that help to strengthen the lower pack of the body, abdominal muscles, pelvis and the hips to ensure they support movement and maintain body balance. Most of the exercises involve movement of the truck without any support. Common examples include sit ups and push-ups.
Endurance and stability – It refers to a training regimen that utilizes exercises such as repetitive crunches focused on enhancing the muscular stability capacity that help the body to endure strong stability and subsequently allow an individual to attain optimum coordination of muscles, joints and posture.
Meditation – These are training exercises to help enhance mental clarity, stability and calmness essential for maximum brain performance. Primarily, they are a part of the fitness treatment regimen plan because of their ability to help enhance psychological fitness.
The table below captures a summary of the recorded behavior for the week in relation to the weekly goal through the participation in different treatment plan activities
Table
|
Week 1: Day 1 (Time in minutes) |
Week 2: Day 1 |
Week 3: Day 1 |
Week 4: Day 1 |
Physical Activity 1. Cardiovascular Training |
| 60 | 75 | 100 | 115 | Exercise plan includes jogging. Before starting to jog, stretching exercises will be included including toe touches and calf stretching. The exercise included alternating cycles of walking and jogging to ease into the new fitness plan. I used a ratio of walking: jogging of 4: 1 is recommended for the first 15 minutes as a warm up. This will be 12 minutes of walking and 3 minutes of jogging. The ratio is then adjusted in steps to 4: 2 for the next 15 minutes followed by 3:2 and 3:3. Progressively, every week there will be additional minutes for each set of exercise. |
|
Week 1: Day 2 |
Week 2: Day 2 |
Week 3: Day 2 |
Week 4: Day 2 |
Weight Training |
| 80 | 110 | 140 | 160 | The plan was designed to work different muscle groups including thigh muscles, biceps and back muscles. Different stretching exercises were used in turn. These included back rows, deep step ups, weighted one leg squats, and push-up one leg lifts. Each separate exercise was repeated ten reps each before moving on to the next one. The entire routine was set to be done three times. Here, each week there would be additional minutes for each set from the previous as the muscle gets used. Between each individual workout routine, a ten second breather was taken. |
|
Week 1: Day 3 |
Week 2: Day 3 |
Week 3: Day 3 |
Week 4: Day 3 |
Core Tightening Exercise |
| 75 | 90 | 110 | 120 | This essentially involved a dance routine that is designed to tighten the muscles around the waist, butt and thighs. The plan revolves around a pre designed dance routine by a recognized fitness instructor (Pyne, Spencer, &Mujika, 2014). Different exercises include side to side swings and lunges. The entire routine lasts about 25-30minutes per set. The sets are increased by a sustainable margin of time as outlined in each weak. |
| Week 1: Day 4 | Week 2: Day 4 | Week 3: Day 4 | Week 4: Day 4 | Endurance and Stability |
| 70 | 90 | 120 | 150 | The exercise focuses mainly on core stability and body weight exercises that enhance flexibility, core balance and strength whilst removing imbalances. The reps are high and the intensity is low. The goal was to rectify imbalances within the muscles caused by injuries (Iaia, Ermanno, &Bangsb, 2009).As outlined in each week, there would be a significant addition of time every new week to enhance endurance. |
|
Week 1: Day 5 |
Week 2: Day 5 | Week 3: Day 5 | Week 4: Day 5 | Meditation Exercise |
| 60 | 75 | 100 | 110 | To round out the week, a lower level of training was set aside compared to the previous day. The day’s plan included yoga and Pilate’s routine. As with the core tightening exercises, it is set to be followed via a pre-designed work out set out by a fitness instructor (Pyne, Spencer, &Mujika, 2014). This exercise last for one hour and progressively add significant time after every week. |
Part III. Overall Summary of Behavior Change
Below is a graphical representation of the physical activity participation behavioral Change
The graphical results indicate that there was a progressive increase in the frequency of participation in the subsequent weeks indicating the behavioral change patterns. The gradual increase of these units reveals that, from the beginning to the end, I developed a habitual pattern of frequently engage in physical fitness activities. Therefore, these data aggregates show that the experiment I successfully adopted new behavioral traits shown by increased participation .
Part IV. Conclusion
The BCE plan was a success because I was able to successfully adopt a new physical fitness regiment in life and also establish a regular routine for undertaking the different treatment plan activities of all the designated training activities. First, between week one and week four I was able to participate consistently in all the five treatment plan activities with an improvement of the time taken for sessions of each of these exercises. Conversely, I was able to achieve my goal. The most effective reinforcer that tremendously contributed to the achievement of the goals was the fitness instructor. In his role as my personal guide he ensured that during all sessions my morale and interest remained unraveled. Undeniably, the instructor helped me with my plan because he was able to draw up a plan that matched my current fitness status and physical aptitude. Fitness status determine the intensity that trainees engage in various fitness regimen. If they would have been unmatched, the training program would injurious and exceedingly strenuous. Physical aptitude guides the nature of the exercise to avoid straining the body and de moralizing a trainee. Through his efforts, I was able to embrace the whole process of behavioral change with a very positive energy. In addition, the instructor helped me identify the basic strategies that would help to ensure that I successfully achieved a behavioral change. The least effective reinforcer was my new dietary plan because it did not contribute to my behavioral change process. In retrospect, it impeded my progress because I was not able to meet the pre-requisite daily calories of 2800. While I was able to meet to meet my fitness goals, my diet plan is still lacking. Nevertheless, engaging in these activities was useful since it enabled me to plan my diet and fitness regimen. The insight will be vital in improving my health and wellbeing.
Towards the future, it will be imminent to consider the adoption of alternative reinforcers such as joining a community and online learning group that will help to provide strong support mechanism to supplement the physical fitness instructor. The communities offer a platform for individuals to interact and share experiences that are fundamental to keep one focused. In sum, my behavioral change experiment was a great success.
References
Iaia, F. M., Ermanno, R., & Bangsbo, J. (2009). High-intensity training in football. International journal of sports physiology and performance , 4 (3), 291-306. Retrieved from www.pdfs.semanticscholar.org/3f80/1d758619a67cef47e181dd2c95fc65b18347.pdf
Pyne, D. B., Spencer, M., &Mujika, I. (2014). Improving the value of fitness testing for football. International journal of sports physiology and performance , 9 (3), 511-514. Retrieved from www.nih.brage.unit.no/nihxmlui/bitstream/handle/11250/226376/SpencerIntJSportPhysPerform2014.pdf?sequence=1
