KINESIOL 3H03 Lecture Notes - Lecture 9: Exercise Intensity, Cognitive Restructuring, Delayed Onset Muscle Soreness
2 Apr 2016
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Skills taught in the form of counselling intervention. Setting goals: important in the early adoption stages where cons are greater than pros, often helpful to divide long term goal into short and/or intermediate goal. A attainable i will join a league, finish a marathon, run 5 km. R realistic based on genetics, skill level, etc. Need to be specific: who, what, when, where, why. Implementation intentions: develop a strong mental association between a situational cue and a specific behaviour. Tracking progress to your goals: feedback to adjust behaviours (cid:0) monitor all aspects of behaviour, intensity of activity, duration, type, frequency. Easy to fall off rails if no monitoring (cid:0) may not be enjoyable, too intense, or not attainable right now etc. Identify and plan for situations that make people want to quit. Change thinking about relapse": realize relapses are inevitable and normal, more flexible about exercise goals. Failure to resume regular exercise after a lapse in activity = relapse.
