Physical Fitness -- One-Hour Gym

Physical Fitness -- One-Hour Gym Workout

NRC Foundation Degree in Sport

Psychology of Health and Exercise

SCENARIO

Working as a psychologist on a 1-to- 1 basis with a client, you must perform a four-week goal setting intervention. The intervention strategy will be designed to motivate your client to alter one aspect of their lifestyle related to health and exercise.

Task 1 (10 marks)

Hold a discussion with your client. In this meeting you will discuss and select aspects of your client's lifestyle which they might wish to work on over the next four weeks. Select one aspect agreed between you and your client to work on over the four-week period. Write up a brief (150 words approx) summary of this discussion, outlining the lifestyle area you will perform the goal setting intervention on.

Client Profile

Age: 19 years

Sex: Female

Height: 5 ft. 5"

Weight: 60 kg

Recommended Ideal weight as per BMI: 56 kgs (http://www.halls.md/ideal-weight/body.htm)

Primary aim: To improve her performance in Camogie, increase overall fitness, and reduce body fat level.

Strategies to achieve stated goals:

a) Eliminating dietary and cultural barriers

b) Promoting belief in self-potential

c) Intrinsically motivated approach to improve Strength, Stamina, and Skill through Cardiovascular, Speed, and Strength Training.

II. Pre- Test Screening Procedures

In the first meeting with Kieva, she completed a fitness-screening questionnaire (Appendix - I) covering all areas related to her past and present health and fitness issues. The questionnaire a "yes-no-unknown" format designed to be completed in a single session. The following summary is based on her responses:

II.1. Summary of Fitness-Screening Outcome

Kieva has a very good track record of health with no family or individual health issues; she is ready to begin a new fitness schedule to improve her cardiovascular ability, muscle strength, and overall endurance.

Her declared aims and objective provide the following points of concern:

II.2. Points of Concern:

Being a Camogie player she needs to develop more muscle strength in the areas like back, neck, arms and waist

Her diet should be regulated to reduce fat and simple carbohydrates

Her activities should be rescheduled

Fixed sleeping hours should be set

Transition phases between works should be exploited to generate motivation.

III. First Discussion Session

After reviewing the fitness-screening questionnaire responses, I scheduled a one-on-one session for a formal discussion about issues like body toning, healthy diet, and applying oneself to achieve a higher level of fitness. Zimmerman (2002) suggests that athletes must feel engaged in the planning process to set the stage for their subsequent action and efforts and that is the intention of this discussion.

III.1. Toning Up

In spite of being an aspiring sportsperson, Kieva is influenced by the modern concept of toning up, aiming to attain an hourglass figure, though she realizes the need to develop her muscular endurance Thus a conceptual gap occurs and she needs counseling in this regard. However, she appears to be ready for the starter's workout.

III.2. Diet and Other Basic Regulatory Factors

Like any teenager of her age, she is fond of pizza and other junk foods, which are the negative elements in her otherwise well crafted diet. Peer influence is a major issue in this regard, because most of her friends are not actively engaged in any sport. Kieva does not have any role model to follow.

She leads life under tight-schedules of work, study, and play, and spends free time among non-sportspersons. As a result, she sometimes fails to get adequate sleep and lacks sufficient free time for developing concentration. Counseling for these issues is recommended. It is anticipated that Kieva will respond positively to dietary advice once she is educated about the connection between improving her diet and achieving her athletic goals.

III.3. Achieving a Higher Level of Fitness

She needs to be intrinsically motivated to achieve her goals. Deci (2000) suggests that intrinsic motivation is associated with activities that people find interesting, challenging and that provide novelty. Fortunately her current barriers are limited in number, (i.e. misconception about body composition and ideal diet, absence of a role model, and peer-influence). Otherwise Kieva possesses a good level of fitness and ambition to become a sports achiever. Thus as a primary step I gave her a handbook containing self-development ideas written by various writers like James Allen, Steven Covey, etc., along with a CD containing motivational literature and soothing music.

NRC Foundation Degree in Sport

Psychology of Health and Exercise

Task 2 ( 20 marks)

Hold a second meeting with your client. At this meeting you will have already formulated the four-week goal setting intervention "which your client will follow over the next four weeks." Present your intervention in the form of Short-, Medium-, and Long-Term goals. Also outline the performance and outcome goals you and your client wish to achieve over the four-week period. Detail how your goals conform to the S.M.A.R.T. guidelines for goal setting.

IV. Second Meeting with Client

The data gathered from the first meeting provided the basis of a detailed plan for a goal setting intervention conforming to the S.M.A.R.T. guideline; it is broken into three phases:, Short-term, Mid-term, and Long-term goals, as set out below:

IV. 1. Short-term Goal

Target: Establishing the appropriate mindset for the achievement of beneficial habits and desired behaviour.

Action: learning about self-motivation -- setting primary goal and the subsets of goals - (vision and mission statement) -- Selecting Role Model - Underpinning barriers and desired counter actions -- Beginning counter actions to eliminate self-limiting thoughts regarding dietary and cultural barriers, besides enhancing self-esteem and self-confidence.

Expected outcome: Kieva will start believing in her potential as a player and will feel intrinsically motivated to fight against dietary and cultural barriers towards becoming a great Camogie player.

IV. 2. Mid-term Goal

Target: Exploiting the benefits earned from newly formed habits towards developing all drivers that could be instrumental in the making of a great Camogie player.

Action:

a) Focusing more on developing physical ability under measurable framework -- Increasing practice time for Stamina, Speed and Skill -- Researching more about the finer nuances of the game

b) Consolidating the newly acquired behaviour -- reinforcing counter-actions of cultural and dietary barriers -- reinforcing visualization practice of goal

Expected outcome: Kieva will gradually create new neural pathways in her brain that will automatically induce her into doing what is expected to become a great Camogie player

IV. 3. Long-term Goal

Target: Becoming intrinsically involved with Camogie game while internalizing its nuances day by day

Action: focusing more practice and training with an appropriate mindset toward achieving the main goal -- periodic self-assessment of progress under measurable framework -- rewarding self for progress

Expected outcome: Kieva will become a transformed person with her thoughts and actions fully aligned with her goal.

V. Application of S.M.A.R.T. Guideline

V.1.Specificity

The following goal statement specifically reminds Kieva what she hopes to accomplish, how she will accomplish it, and how long it will take her to do so. The text I typed for her to keep at her bedside is: "By September 30, 2011, I, Kieva Cassidy, will have established the necessary training and practice habits to become one of the top Camogie players of my country through dedication and hard work."

[Note: While the ideal goal of the program is to enable her to become a top national competitor, the specific goals presented to the client are phrased in terms of achieving the optimal lifestyle and training to reach that goal within a year rather than in terms of absolutes (such as becoming a top player) that are susceptible to factors outside of her control. The concern is that failure to achieve those goals could undermine the psychological mindset necessary to achieve and maintain optimal training toward that end.]

V.2. Measurability

I produced a framework by which she will be able to measure her progress. For example, currently she clocks 15 seconds at 100 meters sprint. I presented her a speed developing goal-chart to check every fortnight with targets like reducing 1 second after 30 days, 2 seconds after 90 days, and three seconds after 200 days. Alongside, I put up another goal-chart to measure the development of endurance: 10 minutes extra practice session for one month, 10 minutes extra practice session for next two months, 20 minutes extra practice session for the next three months, and 30 minutes extra practice session for the next six months. For recording the performance of the coming four weeks I provided her a logbook with three sets of smilies coloured as green (very satisfied), yellow (somewhat satisfied), and blue (should make up later), and advised her to paste those smilies at the end of each day's activity as per her own judgment. Also, there is a column to jot down her coach's suggestion regarding the differences of the game or other tips.

V.3. Attainability

I spaced her interim milestones in such a way that they clearly appear attainable. For example, at present without any special training she clocks 15 seconds at 100 meters sprint, and I set a target of reducing that time by 1 second within 30 days, 2 seconds by 90 days and 3 seconds by 200 days which is very realistic, considering her current level of fitness. Also, following a role model and maintaining adequate sleeping hours and scheduling concentration sessions are very much attainable.

V.4. Relevancy

I tried my best to direct all of her actions towards achieving her primary goal (i.e. To establish a training routine capable of allowing her to develop into one of the top Camogie players in the country within the next year). All recommendations for her physical, psychological, and cultural trainings are oriented comprehensively toward the same goal. For example, her commitment includes sacrificing her frequent pizza sessions and refraining from obliging colleagues' requests to attend late-night parties, and practicing concentration and visualization of achieving her primary goal.

V.5. Time-Sensitivity

I have set various deadlines for Kieva to attain sub-goals that would definitely contribute to attain the fuller goal within a specific time. For example, I set 30 days to transform her dietary habits, 60 days to transform her cultural habits, 200 days for developing stamina, skill and speed, and further maintaining and developing the same for another 135 days to achieve the main goal of establish a training routine capable of allowing her to become one of the top Camogie players in the country within a year.

NRC Foundation Degree in Sport

Psychology of Health and Exercise

Task 3 ( 40 marks)

This is the final week of the goal setting intervention. You and your client will have kept a four-week logbook (800 words approx), detailing the activities undertaken day-by-day to complete the intervention. The logbook will be written by the "psychologist" in consultation with the client.

The logbook must contain some brief interpretation of events by the psychologist and reference to any changes made to the original intervention during the four-week period. Present this log along with any additional information gathered.

VI. The Psychologist's Logbook

(The logbook contains task outlines and outcome feedback from Kieva. It does not contain her other routine activities like study or work sessions, interactions with parents, etc.)

VI.1. Week 1: Getting Accustomed with Goal and Path

Monday: Listening to Motivational CD - Setting the Primary Goal Reminder at Bedside -- Learning more about identified barriers (Diet barriers, Cultural Barriers, Fitness Barriers, Endurance Barriers, Skill Barriers) and ways to eliminate them -- Selecting the Role Model -- Writing personal reflection.

Outcome: Achieved (Green smiley).

Tuesday: Reading motivational literature - Reviewing - new practice schedule beginning from tomorrow - Focusing on eliminating one single (diet) barrier for the day by repeating the thought and translating that into action. Reading the success story of the Role model -- getting a picture of her to create desktop wallpaper or to pin on notice board besides study table -- writing personal reflection.

Outcome: Completed (Green smiley).

Wednesday: Listening to motivational CD to charge the mind for new training session -- maintaining the commitment to overcoming the diet barrier -- focusing on next barrier (cultural barriers) -- reading literature about techniques to say "no" and how to ask others to help you to become a good Camogie player -- conversing with like-minded athlete and discussing the nuances of the game -- watching movies involving Camogie or recorded great matches -- Adding a little thinking session -- visualizing that the mission is already accomplished -- writing reflection -- complimenting self for undertaking a planned route to achieve life-goal.

Outcome: Did all of the above except discussing Camogie with other players and watching movies or recorded great matches (Yellow smiley).

Thursday: Reading motivational literature - Maintaining the stances against dietary and cultural barrier -- focusing on fitness barrier -- indulging in a little extra session (10 minutes) of fitness exercises -- trying to find the regimen maintained by the Role model or other accomplished Camogie players -- Maintaining visualization session -- writing reflection on how stances against dietary and cultural barriers are being maintained -- how the stances can be improved.

Outcome: Achieved (Green Smiley).

Friday: Listening to motivational CD in the morning -- Attending training session and extra session of cardio training - Adding one new nutritious item in the menu - visualization session -- discovering one great quality of the role model -- Personal reflection of the day.

Outcome: Achieved (Green Smiley).

Saturday: Listening to music -- a gentle walk in the morning while reviewing the activities of the last five days -- spending free time with friends.

Outcome: Completed (Green Smiley).

Sunday: Reviewing the reflection book, coach's comments/tips and summarizing last five days' activities -- reading motivational literature -- watching a movie of choice -- visualization session.

Outcome: Achieved (Green Smiley).

VI.2. Week 2: Developing Habit of Directing All Actions towards Chosen Goal

Monday: Listening to motivational CD in the morning -- Attending training session and indulging in a little extra session of muscle training -- Reading tips on mastering fine techniques of Camogie - visualization session -- Personal reflection of the day.

Outcome: Did all of the above except reading tips on mastering fine techniques of Camogie, as very tired due to overdoing muscle strength session (Yellow smiley).

Tuesday: Reading motivational literature - Reviewing the set of Tasks at hand -- Re-incorporating the thought of eliminating diet barrier for the day and translating that into action -- adding extra session to cardio training -- visualization -- writing personal reflection.

Outcome: Achieved (Green smiley).

Wednesday: Listening to motivational CD -- maintaining the stance regarding diet -- Re-incorporating the thought of eliminating cultural barrier and translating that into action -- re-reading related literature - conversing with like-minded athlete and discussing the nuances of the game -- visualization - writing reflection -- complimenting self for undertaking a planned route to achieve life-goal.

Outcome: Completed (Green smiley).

Thursday: Recollecting and writing your views about motivational literature - focusing on fitness barrier -- Adding extra session (10 minutes) of fitness exercises with items taken from role model's regimen -- visualization session -- Rewarding self by one pizza!

Outcome: Completed-except eating pizza, since I've decided to sacrifice it for once and all (Green smiley).

Friday: Listening to motivational CD in the morning -- Attending training session - extra session of speed training -- Emulating one behavioural trait of the role model for the day - visualization session -- personal reflection on how it felt emulating the role model.

Outcome: Achieved and liked emulating my role model (Green smiley).

Saturday: Listening to music -- a gentle walk in the morning while reviewing the activities of the last five days -- spending free time with friends.

Outcome: Completed (Green Smiley).

Sunday: Reviewing the reflection book, coach's comments/tips, and summarizing the essence of the last five days' activities -- reading motivational literature -- watching a movie of choice -- visualization session.

Outcome: Achieved (Green Smiley).

VI. 3. Week 3: Self-Evaluation and Reinforcement

Monday: Listening to motivational CD -- maintaining the commitment to proper diet -- Re-incorporating the thought of eliminating one cultural barrier and translating that into action -- re-reading related literature - conversing with like-minded athlete and discussing the nuances of the game -- visualization - writing reflection -- complimenting self for undertaking a planned route to achieve life-goal.

Outcome: Done (Green smiley).

Tuesday: Tuesday: Reading motivational literature - Reviewing the set of Tasks at hand -- Re-incorporating the thought of eliminating diet barrier for the day and translating that into action -- adding extra session to cardio training -- visualization -- writing personal reflection.

Outcome: Achieved (Green smiley).

Wednesday: Listening to motivational CD in the morning -- Attending training session and indulging in a little extra session of muscle training -- Reading tips on mastering fine techniques of Camogie - visualization session -- Personal reflection of the day.

Outcome: Did all of the above except writing personal reflection of day (Yellow smiley).

Thursday: Tuesday: Reading motivational literature - Reviewing the set of Tasks at hand -- Re-incorporating the thought of eliminating diet barrier for the day and translating that into action -- adding extra session to cardio training -- visualization -- writing personal reflection.

Outcome: Completed (Green smiley).

Friday: Friday: Listening to motivational CD in the morning -- Attending training session and adding extra session of speed training -- Emulating one behavioural trait of the role model for the day - visualization session -- personal reflection on how it felt emulating the role model.

Outcome: Completed (Green smiley).

Saturday: Listening to music -- a gentle walk in the morning while reviewing the activities of the last five days -- spending free time with friends.

Outcome: Achieved (Green Smiley).

Sunday: Reviewing the reflection book, coach's comments/tips, and summarizing the essence of the last five days' activities -- reading motivational literature -- watching a movie of choice -- visualization session.

Outcome: Achieved (Green Smiley).

VI. 4. Week 4: Becoming Confident about Achieving the Goal

Monday: Listening to motivational CD in the morning -- Attending training session and indulging in a little extra session of speed training -- Reading tips on mastering fine techniques of Camogie - visualization session -- Personal reflection of the day.

Outcome: Did all of the above except reading tips on mastering fine techniques of Camogie due to lack of time (Yellow smiley).