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1) Introduction to Exercise
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• Benefits of Physical Activity
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• Program targets 3 areas of PA (aerobic, resistance, and flexibility)
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• PA is safe, feasible and has shown to provide benefits
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2) Goal Setting
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• Goal setting will assist with your dedication and motivation to complete the exercises
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• SMART Goals - Specific, Measurable, Attainable, Realistic, Timely
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• Use the goal worksheet in the manual
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• Make long term and short term goals
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3) Behavior Change
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• The plan you set out may not be followed 100%
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• Anticipate obstacles that may come as you are changing a behaviour and develop strategies for dealing with it before it arises
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• Monitor your progress, Reward yourself, Visualize your success
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4) Planning for Barriers
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• Biggest perceived obstacles
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| ○ Lack of time, self-discipline, partner and ability |
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• Plan ahead for periods of inactivity
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5) Social Support
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• You are more likely to be successful if your family, friends and even co-workers are supportive of you
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• Social support can occur in many forms – encouragement, completing activities with you, etc.
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6) Monitoring Behavior
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• Mix up your activities to stay motivated
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• Try something new, or something you have done previously
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• It is very easy to enter an exercise rut
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7) Maintaining Motivation
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• Greatest source of motivation: Fun/enjoyment/stimulation, feeling of accomplishment, pleasure of learning and benefits (i.e. improved sleeping)
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• Pursue something that you enjoy, that is convenient to your schedule
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• Take opportunities to be active
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8) Personal Control
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• Believing that you are in control of your own life give you reinforced motivation and further commitment to make changes
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9) Self- Discipline, Reward & Attitude
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• Self-discipline can result in increased productivity, improved self-esteem and confidence
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• Rewards – use workbook in manual
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• Attitudes toward change can determine whether you will be successful
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10) Adapting your Program
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• Adapting your program – FITT principle
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11) Health and the Media
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• Be mindful of the ‘Get fit quick’ media marketing – Health eating and regular PA will help maintain a long-term health lifestyle
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12) Lifelong Active Living
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• Use some of the tips and tricks in the manual to assist with continuing your active life
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• Change things up, work towards small goals, work with a friend, etc.
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