休閒運動行為堅持性 勉而行之 利而行之 安而行之

休閒運動行為堅持性 50%的人會在運動過程中退出（dropout） Exercise adherence V.S dropout

休閒運動行為堅持性 運動堅持性(exercise of adherence) 依從性（compliance） 退出（dropout） 為達到某個目標，「堅持」或「忠於」某項行為標準的歷程。就研究目的而言，運動的堅持性常被定義為出席率與運動持續時間，是一種長期行為改變與持續的歷程。 依從性（compliance） 對於治療短期性或立即性的運動處方的實踐與服從。 退出（dropout） 曾經積極參與運動，之後又因某些因素而停止繼續參與運動而言。

休閒運動行為堅持性 退出的原因 1.缺乏時間 2.失去興趣 3.家庭因素 4.交通因素 5.便利性

休閒運動行為堅持性 影響運動堅持的原因 個人的因素：收入、教育和職業三項社經指標與運動有密切關係。 心理因素：人格特質、態度、健康信念與知識。 社會因素：配偶及家庭的社會支持、同儕團體、工作要求。

休閒運動行為堅持性 影響運動堅持性的因素 1.便利性（時間與地點） 2.運動設施（舒適與安全） 3.社會支持（指導者、課程、運動伙伴、家庭 支持） 4.團體性（18.2%退出）與個別性（52.6%退出） 5.運動方案的指導者 6.運動處方的適切性 7.運動樂趣 8.運動方案的選擇（選擇與控制） 9.認知失調（cognitive dissociation）

休閒運動行為堅持性 促進運動堅持的建議 運動承諾(commitment) 指個體繼續持續參與涉入在活動中，也可以說是為達成活動目標，所付出的努力程度和持續的時間、更可以說是為達成活動目標的決心。

Reciprocal determinism Behavior frequency intensity time Environment cultural worksite facilities home equipment Person cognitions emotions physiology

Attention：突出性，情感吸引力，複雜性，流行性，功能價值，認知能力，喚起水準，獲取性偏好 Retention：符號化或編碼能力，解碼能力 Production：練習，內外在回饋品質，身體能力，差異的對照 Motivation：自我評價，感受，社會比較偏差，內在標準

Exercise Processes of Change Processes Examples Cognitive Processes Consciousness raising I recall information people have personally given me on the benefits of exercise. Dramatic relief Warnings about health hazards of inactivity move me emotionally. Environmental reevaluation I feel would be a better role model for others if I exercised regularly. Self-reevaluation I am considering the idea that regular exercise would make me a healthier, happier person to be around. Social liberation I find society changing in ways that make it easier for the exerciser. Behavioral Process Counterconditioning Instead of remaining inaction, I engage in some physical activity. Helping relationships I have someone on whom I can depend when I am having problems with exercising. Reinforcement management I reward myself when I exercise. Self-liberation I tell myself I am able to keep exercising if I want to. Stimulus control I put things around my home to remind me of exercising. Items From: Marcus, B. H., Rossi, J. S., Selby, V. C., Niaura, R. S., & Abrams, D. B. (1992). The stages and processes of exercise adoption and maintenance in a worksites sample. Form Health Psychology, 11, pg. 389. Adapted with permission of the author and publisher.

II. I. ENJOYMENT EXTRINSIC INTRINSIC OF FACTORS FACTORS PHYSICAL Social and Environmental Experience ‧Camaraderie ‧Exercise buddies ‧New acquaintances ‧Friendships I. The Movement Experience Itself ‧Using one’s body ‧Time out ‧Focus on the here and now-or the Movement (mindfulness) ‧Mind-body unity ‧Movement sensations EXTRINSIC FACTORS ENJOYMENT OF PHYSICAL ACTIVITY INTRINSIC FACTORS IV. Externally Reinforced Feelings of Mastery, Competence, and Control ‧Tangible rewards ‧Social recognition of ability ‧Peer acceptance and approval III. Self-Reinforced Feelings of Mastery, Competence, and Control ‧Self-testing Opportunities ‧Personal satisfaction with skill development ‧Noticeable improvement in physical capabilities-strength, endurance, etc. ‧Perception of success

The sport commitment model Sport enjoyment Involvement alternatives Involvement opportunities Social constraints Personal investments Sport commitment Figure 1. The sport commitment model. Note. From “ Social Psychological Aspects of the competitive Sport Experience for Male Youth Sport Participants: 4. Predictors of Enjoyment “ by T. K. Scanlan and R. Lewthwaite, 1986, Journal of Sport Psychology, 8(1), p. 33. Copyright 1986 by Human Kinetics. Reprinted by permission.

Relapse prevention model for exercise Coping Response (e.g., change in type or time of exercise) Increased Self-efficacy Decreased probability of relapse High-risk situation (e.g., an injury, work demands) No coping response Decreased self-efficacy Positive outcome (e.g., think of all the extra time I’ll have by not exercising) Lack of exercise Abstinence Violation Effect probability

Cognitive-behavioral model of the relapse process High-risk situation Coping response Increased self-efficacy Decreased probability of relapse No-coping Plus Positive outcome expectancies (for substance effects) Initial use of substance Abstinence violation effect Perceived effects of substance probability of relapse

Relapse prevention model 自我效能提高 降低再犯機率 有因應 高風險情境 自我效能降低，物質效應 禁戒違反效果，物質的知覺效果 物質的最初使用 無因應 再犯率提高 再犯的行為模式 (Marlatt & Gordon, 1985)

．Factors of relapse． High-risk situations Negative emotional states Negative physiologic states Limited coping skills Social pressure Interpersonal conflict Limited social support Low motivation

．Principles of relapse． 篩選出動機和承諾低的人（退款制度） 後效關聯事件處理 簽定契約 討論再犯的準備，有計劃的再犯 學習因應技能 認知重新結構 分辦再犯（relapse）與失誤（lapse）之分別，失誤是暫時的，不是永久的．運動參與是連續的，而非全有或全無．

以 新行為 替代 舊行為 開車或坐車到預定的地點前一站下車，然後步行到目的地 用走樓梯代替乘電梯 提早半小時起床去慢跑或游泳 以 新行為 替代 舊行為 開車或坐車到預定的地點前一站下車，然後步行到目的地 用走樓梯代替乘電梯 提早半小時起床去慢跑或游泳 上班休息時間以伸展操代替吃點心 動手作家務(如洗衣服，掃地，種花，油漆) 邊看電視邊運動，或利用廣告時間運動(如原地體操,登階運動,跳繩) 參加運動課程或團體，有系統養成運動習慣 到運動場地逛逛，即使今天不想運動

Passive Therapy Low Demands Active Therapy High Demands High risk of Side Effects and Quick Acting, Potent Drug Therapy Electroconvulsive Therapy Exercise Therapy (Aerobic/Anaerobic) Low Risk of Side Effects and Slow Acting, Less Potent Group Therapy Relaxation Therapy (Walking, Recreation) Psychotherapy Recreational Therapy Exercise and Other Therapies Categorized According to Active Versus Passive Roles And High Versus Low Potency and Risk.

Schematic representation for operant behavior change Environmental cues Discriminate stimuli Habitual behaviors Sedentary lifestyle Smoking Overeating High blood pressure Positive/negative reinforcement Punishment response cost Contingency management Goal setting Contracting Lottery Tailoring Shaping Aversive control Prompting Target behavior Stimulus control Conceptualization Antecedent conditions Consequences Exercise Psychology Reinforcement Intervention techniques

Structure of causal perceptions Exercise Psychology Internal External Stable Unstable Controllable Uncontrollable Industriousness Tolerance Laziness Long-term effort Exertion Persistence Determination Commitment to exercise Aptitude Ability General body type Physical coordination Mood Fatigue Teacher industrious-ness Tolerance effort Ability of the opponent Task difficulty Objective task Characteristics Luck Chance

Subprocesses governing observational learning Attention processes Modeled events Salience Affective valence Complexity Prevalence Functional value Observer attributes Perceptual capabilities Perceptual set Cognitive capabilities Arousal level Acquired preferences Retention Symbolic coding Cognitive organization Cognitive rehearsal Enactive rehearsal Cognitive skills structures Production representation Observation of enactments Feedback information Conception matching Physical Component subskills Motivational External incentives Sensory Tangible Social Control Vicarious incentives Self-incentives Self-evaluative Incentive preferences Social comparative biases Internal standards Modeled events Matching pattern

Social learning / Social cognitive theory 人類的學習並非完全透過直接的經驗，經由觀察人們可以記錄他人行為及其後果，學習新行為並不需真正的強化，懲罰，或消除．(Bandura, 1977) 觀察學習的基本過程 示範與模仿 主動演練 自我效能 社會認知理論的主題： (1)個人；環境；行為，　三者互為影響 (2)知覺評價

Attention：突出性，情感吸引力，複雜性，流行性，功能價值，認知能力，喚起水準，獲取性偏好 ．觀察學習． Attention：突出性，情感吸引力，複雜性，流行性，功能價值，認知能力，喚起水準，獲取性偏好 Retention：符號化或編碼能力，解碼能力 Production：練習，內外在回饋品質，身體能力，差異的對照 Motivation：自我評價，感受，社會比較偏差，內在標準

．示範與模仿． 與觀察者同質性高者，認同度可提高 聲望比觀察者略高者為佳 比觀察者能力略強者較能力高超者佳 熱情與關懷者效果較佳 示範者的其他方面（如口頭禪；名牌服飾）有強大的暗示作用 生動；活潑；逼真的示範更有助於吸引注意力，其效果優於象徵性的楷模（影片） 漸進示範（或分解動作）有助於學習複雜的技能學習

．主動演練． 替代性強化(vicarious reinforcement)：經由觀察而沒有行為表現，僅對於示範動作有所了解 直接強化(direct reinforcement)：觀察者在複製行為後的親身體驗．較為有效． 模仿與演練，改進自己的行為，使其接近示範者之動作． 接近真實的情境，有助於類化與遷移．

PSYCHOLOGY SPORT PSYCHOLOGY THE SPORT SCIENCES LEARNING, PERFORMANCE, SKILL YOUTH MENTAL/ PSYCHOLOGCAL SKILLS & PROGRAMS COUNSELING GROUP DYNAMICS EVALUATION WELL-BEING demands of events practices simulations practice techniques feedback learning processes observational learning automaticity adaptive skills information processing expert systems optimal learning periods ideal experiences influence of coaches/agents maturational influences motives dropping out gender considerations mental-preparation routines imagery focus of attention self-esteem and confidence attributions goal setting arousal level motivational approaches self-regulation coping with problems injury and pain depression drug abuse eating disorders career termination severe anxiety maladaptive behavior disabilities aggression productivity morale and cohesion leadership style interactive processes social dimensions spectator effects morals test construction psychological attributes cognitive styles diagnosis personnel detection/selection prediction of success motivation to exercise adherence benefits quality of life self-perceptions The influence of psychology and the sport sciences on the many dimensions associated with sport psychology

發展休閒運動承諾的方法 建立合理的目標 寫下心理契約(psychological contracting) 指導人員的支持與協助 共同參與目標的擬定 必要的學習與訓練 適當的報酬與誘因

心理契約(psychological contracting) 運動健身自我承諾契約書 我(姓名)_________願意自民國____年___月___日起至____月____日止共____週，每週至少從事三天(次)，每天(次)至少三十分鐘以上之運動。 運動方式:每週各一次有氧舞蹈、瑜珈與健走。 飲食方式:四低一高(低脂肪、低蛋白質、低鹽、低醣、高纖維之攝食)。 如達契約規定，可獲結業証書與書籍一本獎勵。如未達契約規定，願繳交 200元為學校或社區健康促進之基金。  立約人:___________________________簽名蓋章 見證人(鼓勵者):___________________ 簽名蓋章 中華民國___ 年_______ 月_________日