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Unit 4 Assignment
Tiffany A. Fisher
EF310: Current Trends in Exercise and Fitness: Aging Well Across the Lifespan
Professor Mark Maule
February 20, 2016
UNIT 4 ASSIGNMENT 2
Sally is a 65-yr old female who is an administrative asst. (Brown, 2015). She spends most
of her day sitting at a desk. She has an additional job, working in a local retail store, where she
spends all of her time on her feet. She is the head of her household, taking care of her disabled
husband and grandson. Her favorite past-time is to relax while knitting and participating in
church functions. She has type II diabetes and has recently been told she will soon be required to
take insulin injections (2015. She has a fear of needles and does not see this as an option. Sally
has never been interested in fitness or sports. She has tried many different exercise programs and
didn’t find enjoyment in a one. Sally currently weighs 218 lbs. and is 5’6” tall. Her BMI is 33.1
and is considered obese. Due to her obesity, her doctors urge her to lose weight and improve her
diet (2015).
Precontemplation. She has not made any decisions or attempts to change her current fitness
and health. Sally has not made any preparation plans or commitments. She has an attitude of
resistance towards fitness. At this time, she sees no benefit of exercise or believes it is too hard
(2015). This client has very-little self-motivation to implement this change. In her biography,
she states “she does not look forward to beginning a new fitness program but she knows she
will hate it (2015).” Additionally, in her audio interview she states she “needs some direction”
and is “intimidated by the gym” (2015). Because of these reasons, she doesn’t have the drive to
Everyone going through a change in behavior can have real or perceived barriers that
prevent them from doing something different. Some people create these barriers to keep
UNIT 4 ASSIGNMENT 3
themselves from achieving what is hard or difficult. Some barriers are real and can be due to
work schedules, financial situations, and home life. Sally has a very busy life with being the head
of the household. Caring for a spouse and child is demanding, while working two jobs. The little
time she has, she wants to relax. As the sole source of income, finances may not allow her to
spend money on a home fitness system of a gym membership. There is a gym on campus where
she works but due to her insecurities, she doesn’t feel comfortable going.
Motivation and follow-through is key to any successful venture. Sally needs to overcome
her barriers to improve her fitness and health. Motivation can come from many sources.
Depending on the person’s temperament, one may feel motivated by a drill-sergeant personality
type and others can feel discouraged or feel upset by the same behavior. In Sally’s case I would
use techniques explained in an article written by Cecilie Thøgersen-Ntoumani, and a few others.
motivation and integrated regulation in which the activity aligns to their persona (Thøgersen-
Ntoumani, 2016). Because Sally doesn’t know where to start, I would suggest activities close to
her interests and likes. Sally enjoys activities with her church, I would empower her to research a
fitness or walking group based out of her church. If one has not been established, I would
suggest for her to start one. Since she enjoys knitting and relaxing, I would suggest looking into
a beginner’s yoga class or look into private lessons if offered on campus or on a video or internet
site. Setting goals for another person does not have the same effect as the same person setting
them for themselves. They would be more likely to reach their goal if it is their own. According
to Gill Furze, clients with more than 2 goals should determine how important the goal is and rank
them in order of importance (Furze, 2015). This activity can be done a piece of paper or a
template. I would have Sally describe what she would like to improve the most and develop
UNIT 4 ASSIGNMENT 4
goals from there. I would have her write them down and post them in her bathroom to see and
visualize her goals and aspirations. Since Sally spends most of her day at a desk, she has little
time for exercise which leaves her with little energy and motivation to exercise. By starting small
and decreasing the amount of sedentary time, she will start to improve her health. Replacing 30
minutes of sedentary time with 30 minutes of light to moderate activity will drive an increase in
insulin sensitivity by 5-18% depending on the intensity (Henson, 2016). While at work, sally can
take a 5-minute walking break every 55 minutes would decrease her sedentary time by 40
minutes in an 8-hour day. Over time, she can increase her time. By doing this, it will increase her
energy and small steps can help her achieve her goals and keep her motivation.
In the Precontemplation stage, Sally might not be ready to start the change. She knows,
she will need to improve her fitness if she wishes to decrease her chances of being dependent
upon insulin shots. By finding enjoyable activities, setting attainable goals and decreasing her
sedentary time, she will stay motivated. With the right education and motivational strategies, she
References:
2008 Physical Activity Guidelines for Americans: Be Active, Healthy, and Happy! (2008).
Brown, J. (2015). Biography-Case Study Subject Sally. Pages 1-2. Kaplan University.
Furze, G. (2015). Goal setting: A key skill for person-centred care. Practice Nursing, 26(5), 241-
244.
Henson, J., Dunstan, D. W., Davies, M. J., & Yates, T. (2016). Sedentary behaviour as a new
from https://kaplan.vitalsource.com/#/books/9781450471077/
Thøgersen-Ntoumani, C., Shepherd, S. O., Ntoumanis, N., Wagenmakers, A. M., & Shaw, C. S.
(2016). Intrinsic motivation in two exercise interventions: Associations with fitness and
Henson, J., Dunstan, D. W., Davies, M. J., & Yates, T. (2016). Sedentary behaviour as a new