Self-Management Self-Management SkillsSkills

Adapted from Fitness for LifeAdapted from Fitness for Life

(Corbin& Lindsey, 2007)(Corbin& Lindsey, 2007)

Learning to Self-AssessLearning to Self-Assess

Use a variety of tests that assess each Use a variety of tests that assess each of the five fitness components.of the five fitness components. Find tests that work for youFind tests that work for you

Assessment is a skill and should be Assessment is a skill and should be practiced.practiced.

Use results to guide your goal setting.Use results to guide your goal setting. Compare you results to health fitness Compare you results to health fitness

standards, not your peers.standards, not your peers.

Building Self-ConfidenceBuilding Self-Confidence

Set your own goals and compare your Set your own goals and compare your results against them.results against them. Small goals that are realistic and achievableSmall goals that are realistic and achievable

Avoid or minimize competition if it Avoid or minimize competition if it bothers you.bothers you.

Find positive solutions for your physical Find positive solutions for your physical activity barriers.activity barriers.

Practice the skills in the activities you Practice the skills in the activities you enjoy.enjoy.

Reducing Risk FactorsReducing Risk Factors

Identify what your risk factors for disease Identify what your risk factors for disease are.are. Learn about your family historyLearn about your family history

Minimize your risk factors by working on Minimize your risk factors by working on the things you can control.the things you can control. Physical activityPhysical activity NutritionNutrition Drug UseDrug Use Medical check-upMedical check-up

Choosing a Good ActivityChoosing a Good Activity

Choose activities:Choose activities:

You enjoyYou enjoy

You can do with a friendYou can do with a friend

Appropriate for your fitness levelAppropriate for your fitness level

Help you reach your fitness goalsHelp you reach your fitness goals

That are easy to get started inThat are easy to get started in

Setting GoalsSetting Goals

SMART-C goals for each fitness component.SMART-C goals for each fitness component. Specific, Measurable, Attainable, Realistic, Specific, Measurable, Attainable, Realistic,

Time-frame, and ChallengingTime-frame, and Challenging

Write your goals down.Write your goals down.

Self-assess periodically and revise goals.Self-assess periodically and revise goals.

Reward yourself for meeting goals.Reward yourself for meeting goals.

Focus on small improvements or Focus on small improvements or maintenance.maintenance.

Building Positive Building Positive AttitudesAttitudes

Make a list of your positive or negative Make a list of your positive or negative attitudes.attitudes.

Identify why they existIdentify why they exist

Find activities that focus on your positive Find activities that focus on your positive attitudes and minimize your negative attitudes and minimize your negative attitudesattitudes

Change activities to reduce your negative Change activities to reduce your negative attitudesattitudes

Discuss your attitudes with friends or familyDiscuss your attitudes with friends or family

Learning to Self-MonitorLearning to Self-Monitor

Keep written or online logs.Keep written or online logs. Record information as soon as possibleRecord information as soon as possible People who track what they eat and how much People who track what they eat and how much

they exercise lose more weight.they exercise lose more weight.

Use your logs to set or adjust your goals.Use your logs to set or adjust your goals.

Use pedometers, heart rate monitors, or Use pedometers, heart rate monitors, or other activity monitors to track your other activity monitors to track your activity.activity.

Finding Social SupportFinding Social Support

Assess your current level of social Assess your current level of social support.support.

Find friends who share similar Find friends who share similar interests.interests.

Join a team, club, league, etc.Join a team, club, league, etc.

Encourage your family to be Encourage your family to be involved.involved.

Building Performance Building Performance SkillsSkills

Get lessons or help from experts.Get lessons or help from experts.

Start with small expectations of Start with small expectations of performance and build from there.performance and build from there.

Practice, Practice, Practice.Practice, Practice, Practice.

Avoid competition when learning new skills.Avoid competition when learning new skills.

Compare your performance against yourself Compare your performance against yourself and not others.and not others.

Choose activities that match your natural Choose activities that match your natural abilities.abilities.

Preventing RelapsePreventing Relapse

Place your goals where you can see them.Place your goals where you can see them.

Keep a written or online log of your Keep a written or online log of your activity.activity.

Let others know about your goals.Let others know about your goals.

Make your physical activity time a routine.Make your physical activity time a routine.

Don’t let a setback ruin your goals.Don’t let a setback ruin your goals.

Consider a variety of activities and keep it Consider a variety of activities and keep it fresh.fresh.

Managing TimeManaging Time

Track your activity and non-activity Track your activity and non-activity times.times.

Analyze your results and make realistic Analyze your results and make realistic changes.changes. Ensure you have enough time for all the Ensure you have enough time for all the

things (not just physical activity) you want to things (not just physical activity) you want to accomplishaccomplish

Create a schedule.Create a schedule.

Improving Physical Self-Improving Physical Self-PerceptionsPerceptions

Engage in daily physical activity.Engage in daily physical activity.

Ensure your goals are realistic.Ensure your goals are realistic.

Think about the things you ARE Think about the things you ARE good at.good at.

Understand that everyone has Understand that everyone has weaknesses.weaknesses.

Find a positive role model.Find a positive role model.

Saying “No”Saying “No”

Practice saying “No.”Practice saying “No.”

Create a list before shopping.Create a list before shopping.

Avoid situations that offer temptation.Avoid situations that offer temptation.

Eat healthy foods at school.Eat healthy foods at school.

Pass on second helpings or Pass on second helpings or “supersizing.”“supersizing.”

Eat slowly and enjoy your meal.Eat slowly and enjoy your meal.

Learning to Think Learning to Think CriticallyCritically

Identify the problem.Identify the problem.

Collect information.Collect information.

Develop a plan.Develop a plan.

Implement plan.Implement plan.

Evaluate effectiveness of your plan.Evaluate effectiveness of your plan.

Controlling Competitive Controlling Competitive StressStress

Learn how to identify signs of stress.Learn how to identify signs of stress.

Avoid competitive environments.Avoid competitive environments.

Get experience in performing.Get experience in performing.

Practice and prepare.Practice and prepare.

Use muscle relaxation techniques, Use muscle relaxation techniques, breathe control, mental imagery, breathe control, mental imagery, and routines.and routines.

Overcoming BarriersOvercoming Barriers

List your barriers and find solutions List your barriers and find solutions with help from others.with help from others.

Find ways to exercise at home.Find ways to exercise at home.

Create alternative activity plans.Create alternative activity plans.

Become active in your community.Become active in your community.