Core Crunching

Psychology 6710Lisa Sickman

TA: Kelly Stone – Dr. MalottAugust 10, 2011

Problem:I used to work out my core several times a week as a part of my weekly workouts, but I stopped the core workouts when they were no longer required.

It is important to have core strength to prevent:-Back injuries (or lower pack pain)-Cramps during runs-Bad posture and a hunched back

Improves balance and performance in everyday life

Solution? PERFORMANCE MANAGEMENT

BEFORE WE GO ANY FURTHER:WHAT DO I MEAN BY ‘CORE’?

Competing ContingenciesRunning – I would prefer to run an extra 15 minutes rather than do my core

Free Time – I usually take my free time to relax and it is hard to stop relaxing and start a workout

Movies – If I have a block of free time, I am more likely to start a movie than start my core

School Work – This could also include any to-do lists I make; I get started on them and won’t stop until they are done

Natural Competing Contingency

I have a given amount of

time to relax.

I work out my core for 15 minutes.

I have les time to relax.

The SM InterventionTarget Behavior: 15 minutes of core

workIntervention: If I fail to do 15 minutes of

core work 6 days a week I will lose my I-pod for one run of 4+ miles for each day I miss

Deadline (SD): 11pm each nightPM manager: my roommate (Alyssa)Start Date: June 20th

End Date: August 10th (Duration 8 weeks)

INEFFECTIVE NATURAL CONTINGENCY

I have a given amount of core

strength.

I work out my core for 15 minutes.

I have an infinitesimally stronger core.

Performance-Management Contingency

I will lose my i-pod for my next run of 4+ miles.

I work out my core for 15 minutes.

I won’t lose my i-pod for my next run of 4+ miles.

INFERRED THEORETICAL CONTINGENCY

Fear the loss of i-pod

Work out core for 15 minutes

Don’t fear the loss of i-pod

Core Workouts

1 2 3 4 5 6 7 8 9 10 11 120

1

2

3

4

5

6

7

8Baseline Intervention

Weeks

Cum

. Beh

avio

r (D

aily

cor

e w

orko

uts

– 15

min

)

Goal Line

Benefit Measure• Goal is to build up core strength• The most common test of core strength is holding a plank for 2 minutes

So what is a plank…A plank is demonstrated by facing the ground and holding yourself up on your elbows while maintaining a straight, flat line from your head to heels.

Still don’t get it?

Paulo’s PlankPopeye’s Plank

Benefi t Measure

1 2 3 4 5 6 7 80

20

40

60

80

100

120

140

Week of Self-Management

Seco

nds

Hol

ding

Pla

nk

Job Aids List of Exercises:

Killer Sit-ups

Bicycle

Plank

Medicine ball sides

Squats

Lunges

Legs to side crunch

Leg lifts

Reverse crunches (legs straight)

Reverse Crunches (knees bent)

Superman

Back plank (lift alternating legs)

Medicine ball out front

Med ball crunch over head

Medicine Ball

YOGA BALL

Problems During Intervention• At first, I had trouble doing my core if

I hadn’t run yet for the day.

• If I had visitors, I would get off my schedule and not do my core for the day

• If I started on my ‘to-do’ list for the day, I wouldn’t stop until I was done

Recycle (hypothetical)• I plan on continuing my self-management through the

school year. • I will change my performance management contingency

to help manage my workouts through the year.• On top of losing my i-pod, I will do a performance

management along with my class and pay the class 5 dollars if I miss a day of core.

• My recycle phase will also consist of me changing my deadline from 11pm to in the morning before I shower or leave my apartment.

• I will also create a series of sample workouts to follow each day. This will prevent me from doing the same workout each day.

My ResultsSUCCESS!

• I went from doing a core workout once in a blue moon to 6 days a week

• My benefit measure showed that my core strength has increased

• I have not experienced any sporadic cramps in my sides during runs

CommentsI feel like my core is stronger, but I haven’t had sore muscles since my first week, so…

If anyone knows any super obscure core workouts that I might not know, I’m open to new fun ideas

THANK YOU!

Comments?Questions?