Term Paper: Physical Fitness -- One-Hour Gym Workout Nrc

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Physical Fitness -- One-Hour Gym Workout

NRC Foundation Degree in Sport

Psychology of Health and Exercise


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.


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


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… [END OF PREVIEW]

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