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• Improves health-related quality of life. 
• Improves one’s mood. 
• Alleviates symptoms of mild depression. 
• Reduces anxiety. 
• Aids in managing stress. 
• Enhances self-concept, self-esteem, self-efficacy, and self-confidence. 
• Offers opportunities for affiliation with others.
• Offers opportunities to experience “peak” moments. 
• Provides recreation and a change of pace. 
• Invites individuals to challenge themselves and strive for mastery. 
• Offers creative and aesthetic experiences. 
• Increasing recognition of physical activity as a therapeutic modality.

• Stages of change 
• Precontemplation 
• Contemplation 
• Preparation 
• Action 
• Maintenance 
• Termination 

• Decisional balance - pros and cons
• Self-efficacy 
• Target intervention to individual’s current stage.

• Low self-motivation 
• Low self-efficacy 
• Denial of seriousness of one’s health condition 
• Obesity 
• type A behavior pattern 
• Smokers 
• Blue-collar workers 
• Depression
• Perception that exercise has few health benefits 
• Inactive lifestyle 
• Sedentary occupations Lack of social support 
• Family problems 
• Interference of job-related responsibilities 
• Inconvenience 
• High-intensity exercise

• Program Design 
• Increase social support available to participants. 
• Offer programs at convenient times and locations. 
• Goal-setting and periodic assessment. 
• Enthusiastic leaders. 
• Strong communication. 
• Establishment of rapport. 
• Consideration of individual needs and interests.

• Educational approaches 
• Increase participants’ knowledge and understanding of the benefits. 

• Behavioral approaches 
• Reinforcement 
• Contracting 
• Self-monitoring 
• Goal-setting 
• Enhancement of self-efficacy

subjective feeling of apprehension accompanied by a heightened level of physiological arousal

autonomic response that results in the excitation of various organs of the body

• Trait: integral part of an individual’s personality. 
• State: emotional response to a specific situation that results in feelings of fear, tension, or apprehension. 
• Find the optimal level of arousal that allows for peak performance

Use physical activity to release stress & anxiety. 

§Pre-competition routines.

§Simulate games in practice.

§Tailor preparation for game to the individual athlete.

§Build self-confidence and high, realistic expectations.

§Promote use of positive self-talk.

§Keep errors in perspective

§Keep athletes’ focus on present, not past events.

§Incorporate relaxation training as necessary.

• Specification of a level of proficiency 
• Types of goals 
• Outcome goals ÷Interpersonal comparison 
• Performance goals ÷Personal achievement 
• Process goals ÷Technique 

• Mechanism
• Focuses attention 
• Mobilizes effort 
• Fosters persistence 
• Promotes development of new learning strategies

S = specific goals versus general 

§M = measurable goals to monitor progress

§A = action-oriented goals

§R = realistic but achievable with effort

§T = time frame for achievement

• Types 
• Task-relevant statements -Remind self of technique or strategy 

—Positive statements -Effort, persistence, confidence 

—Mood statements -Modify intensity