Self-efficacy for Physical Activity

What is self-efficacy ?


The concept was introduced in 1977 by Albert Bandura, Ph.D., a psychologist at Stamford University. Self-efficacy refers to the confidence in one's abilities to successfully perform a particular behavior. For example, if you are sure that you can walk a mile without any difficulty, then your self-efficacy level is high. On the other hand, if you are certain that a mile is a distance that you can not complete without becoming exhausted and having to stop mid-stream, then self-efficacy is quite low. So it's pretty obvious that an individuals level of self-efficacy has a direct impact on exercise behavior and one's ability to change or improve it.





How does self-efficacy apply to physical activity ?


The theory of self-efficacy suggests that, if you believe that you can perform a behavior successfully, you will be more likely to engage in the behavior. For example, if you feel confident that you can ski down a mountain without falling, you might be more likely to go down the slope than the person who believes that the attempt will result in bodily harm. This concept is HUGE in health behavior change such as nutrition, weight loss, alcohol use, smoking and physical activity.


So what exactly are we saying here ? If self-efficacy is not high and we do not BELIEVE that we can succeed, most will not engage in any change to their current behavior. I ask you this..what is more likely to be true :

1. People that chose not to quit smoking say "I don't want to quit.. so I don't"...or




2. People do not attempt to quit smoking because they believe they can't succeed so they don't bother to attempt it.

hmmmm....am I to believe that people enjoy spending $8 for a pack of cigarettes ? That they enjoy the negative health effects from smoking? That there is a benefit and pleasure in standing outside a restaurant in the cold, rain or snow just to suck down a cigarette ? My money is on door #2.. low self-efficacy and the lack of belief or strategy to succeed in a behavior change is the barrier they are not able to overcome.

So how do we develop Self-efficacy ?

Bandura's theory suggests four main sources of influence in the development of self-efficacy:

1. Past performance




2. Vicarious experiences (observing others perform)




3. Verbal persuasion




4. Physiological cues
   

Past performance is thought to be the most powerful method. If a person can master the bicycle in the gym than that success can be used to install efficacy when he or she tackles the elliptical or treadmill. "SUCCESS BREEDS SUCCESS". On the other hand, if a person attempted too difficult a routine (like running 3 miles their first time out) and failed, then they are very unlikely to ever think that goal is obtainable and will likely chose to not work towards it logically and gradually.

Vicarious experiences or observing others perform is also very effective. My own personal twist on this is to train with a partner with similar goals and with the same physicality as you. Observing your training partner's success in walking a mile on the treadmill will breed confidence in you to think that YOU also can do the same.

Social persuasion involves encouragement from others. This is actually a phase of building on successes. We all need to hear "you can do it" but continuing to believe you can do it as things get more challenging can only occur if you have had other successes to build on. So be around positive people and in a positive atmosphere as much as possible.

Physiological cues such as anxiety and stress when thinking about exercise or while performing a particular exercise can have a negative impact on efficacy. Relaxation techniques such as proper breathing and self-talk are the counter balance to such cues.

So as the year 2010 quickly approaches , I suggest the following three strategies to help you succeed in the short term and long term .

1. Start with the familiar and build on small successes..much of life has to do with momentum so gain some speed before you take on too big a challenge.



2. Put yourself in an environment that fits you and makes sense for your goals. Make your decisions based on your goals and what makes you the most comfortable. Not on the "best deal of the day" or because it's the latest and greatest in the fitness world or the new fad diet on the market.


3. Get involved in group fitness and feed off the endorphins of the group while having some fun. Share your successes and failureswith others and learn from others. ..what has worked and not worked for them.

Good luck in 2010 !

Mark Travers

Taurean Training and Wellness

References: D.Pekmezi, Ph.D ., E. Jennings, Ph.D.,B. Marcus Ph.D ACSM Health & Fitness Journal

Rockin' Out During Exercise

A study was conducted to look at the effects of music on exercise performance. Thirty subjects (15 male and 15 female), with an average age of 20.5 years old participated in the study. Each person walked to exhaustion and was subjected to three different music conditions: motivational music (mix of Rock & pop), neutral, and no music. The order in which each person was exposed to the conditions was randomly assigned.



The results showed that both music conditions had a positive effect by increasing exercise endurance, and the motivational music had a great erogenic effect than did the neutral music. Meaning that when the body & mind can be kept in better rhythm the body is under less stress resulting in lower heart rates and increased endurance. In addition when we feel motivated to push forward we are less apt to get caught up in our perceived exertion...body and mind are kept in sync and we can perform at a higher level. Does this mean that Rock and Pop music are the only effective music aids during exercise ? Of course not, that would be a ridiculous conclusion to draw from the study. What we can draw from this study is..... "get your groove on while you work out !"The music that gives you positive energy is what you should listen too. It should strike a balance between relaxation and motivation.

Mark Travers
Taurean Training & Wellness
www.taureantraining.com

References: J. Sport Exercise Physiology 2009

10 Nutrition Related Myths

1. Taking Vitamin C helps prevent colds. There isn't any research to show that taking vitamin C helps ward off a "Cold" virus. However, studies have shown that taking it may shorten the duration of a cold.



2. Consuming more protein builds bigger muscles. Daily protein requirements are based on individual weight. A balanced daily diet can give most people the protein they need. If you exceed the recommended daily allowance for protein you run the risk that it will be converted to and stored as fat.



3. 2% Milk is 98% fat free. In reality, the 2% refers to the relative weight of fat in the product. The often overlooked fact is that a cup of milk contains 35% fat calories (42.3 calories of the total 121 calories)


4. Eating low-fat foods will stop you from gaining weight. "Low-Fat" and "Fat-free" foods still contain calories and can be high in sugar and calories. What you take in for calories compared to what you expend in calories is the determining factor in weight management.


5. If eating a particular healthy food or nutrient is good for me. Then taking more of it must be better..right ? As with protein, anything you take in must be in line with your daily recommended needs as an individual. Exceeding the proper amounts can lead to toxic situations... "more is not always better"..even with the good stuff !


6. Antioxidants can prevent cancer. To date, no conclusive evidence has been found to support this theory.
7. Hamburger is safe to eat if the meat is no longer pink. When cooking hamburgers the temperature of the meat needs to reach 160 degrees to be safe. Although the risk is relatively small. A slow cooked burger at a temp lower than 160 can still make someone seriously ill.
8. A high-fiber diet helps prevent colon cancer. There are benefits to increasing the amount of fiber in your diet. However, there is not sufficient information to show that it lowers your risk to colon cancer.
9. "Natural" and "herbal" foods are good for you. As with everything else you've read here, marketing plays a role in feeding on our perceptions. Think about the fact that Cocaine & nicotine are "natural" plant by- products.
10. Healthy eating brings and end to the foods that taste good. Healthy eating is more about managing how you prepare your foods, portion size and how you manage dining out when it occurs. It's not about being perfect but being healthy !

Don't let marketing fool you !

Mark Travers

Taurean Training & Wellness

References: ACSM Health & Fitness Journal, J. Peterson