Week 2: Baseline Behavior
Hello everyone this is Jose’s Blog and you’re reading entry #2. So, I have exercised for about a week (week 1) and kept track to see what my baseline behavior looks like. From what I know, baseline behavior is supposed to be the BEFORE part of this project. By observing and keeping track of my behavior, I think I changed it slightly - it could have been different (maybe I ran more than I would have had under no supervision). Anyway, I still believe that the following is a fair analysis of my baseline behavior:
- Frequency (days/week): 3 out of 7 days
- Intensity: Logged in about six miles give or take one mile.
- Other Activities: Managed to lift weights in two out of the seven days.
- General Overview: Felt absolutely no pain in my foot – after three months of recovery,
I can say that I am ready to start doing more.
March Monday 30, 2009: I jogged for about twenty minutes – I felt my legs collapsing
underneath me.
March Tuesday 31, 2009: No exercise; I did stretch for a few minutes in my living room
though.
April 1, 2009: Weight lifting! (For about 30 minutes)
April 2, 2009: I jogged for another twenty minutes. 20 minutes per day is
supposed to be the recovery standard for people that are trying to
make a comeback.
April 3, 2009: Another twenty minutes of jogging…
April 4, 2009: No exercise. Period.
April 5, 2009: Weight lifting again…for another 30 minutes.
Operant Conditioning Affects Unwanted Behavior?
Operant Conditioning might actually be blocking me from making real progress towards getting in shape but I don’t know how. In any case, I will use some sort of journal to write down all the exercising I will be doing on a daily basis. The journal will be useful to me in many ways – I will use it to keep track of progress and to make wiser decisions. And the journal itself may become some sort of positive reinforcement as it will surely push me to run more.
The following is an article that I found interesting:
http://www.healthsystem.virginia.edu/internet/pmr/stressfx.cfm
I learned quite a bit about stress fractures from reading this article. Bob Wilder (the author) claims that after 4 – 6 weeks of having a stress fracture a person can resume on a normal schedule of activity. Wilder says that starting out slowly is the best way to prevent future injuries.
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4 comments:
You did a good job keeping track of your baseline behavior. I especially like how you didn't have any excuses when you didn't exercise at all. You subjectively wrote down what you did throughout the whole week and I think your first step is one that is to be followed with success. The journal is a good idea. Keep it up =]
Hi Jose, I agree with Alyanna, you are doing a great job keeping track of your behavior. I also felt that because of your injury it was the right idea to lay off after you experience some trouble the first day. Keep up the good work. Lisa
Hi Jose!
Thanks for the advise! It is true that you tend to not procrastinate when you are still at school, i used to do that and i stopped for some reason. I really think that it was good for you to take a break after you felt as though your legs were giving out. You really don't want to over work yourself. I think your decision to take it slow, and gradually build is better for you in the long run. Also, the whole scheduling idea is great! It will keep you focused and encourage you to stay on track. :) Wish you the best and hope it gets better!
I agree with everyone else, you have been keeping track of your behavior quite well. The article that you posted is really interesting too (stress fractures sound scary!). It sounds like you are off to a great start.
Also, thank you for your feedback on my blog. I think you are better off without internet connection altho I understand you would miss it. The internet is like an addiction for me :(
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