WORKING HARD TO BECOME A TOUGH MUDDER By: William Strong
GETTING STARTED• Participation in sports all throughout high school• Lack of time/motivation to workout• My two roommates, Andrew and Evan, talked me into training with them for a Tough Mudder competition on June 29th and 30th in Detroit, Michigan.
WHAT IS TOUGH MUDDER?• A fundraiser for The Wounded Warrior Project• A 10-12 mile obstacle course• Designed by the British Special Forces• Tests an individual’s stamina, physical and mental strength, and their ability to work in a group to accomplish a task• http://www.youtube.com/watch?feature=player_embedd ed&v=vh5HdPM_QuE
DESIGNING A SELF-MANAGEMENTINTERVENTION: FIRST STEP• Gather baseline data • Worked out for 30 minutes/day an average of 2 days/week • I ran an average of 2 miles/week
DESIGNING A SELF-MANAGEMENTINTERVENTION: CREATING A ROUTINE• Looked up recommendations on how to train for a Tough Mudder competition • Be able to run a minimum of five miles at a time • Lift for a minimum of 3 days/week • Incorporate full body workouts into your daily weight-lifting routines Created this workout routine: Monday Tuesday Wednesday Thursday Friday Arm & Chest Workout Crunches & Pull-Ups Legs & Lower Back Crunches & Pull Ups Full Body Workout Workout Run 2 Miles Run 2 Miles Run 2 Miles Run 2 Miles Run 2 Miles
DESIGNING A SELF-MANAGEMENTINTERVENTION: MONITORING PROGRESS• Enlisted the help of my roommates to create a behavioral contract• Deadline: the five-day workout must be completed by Sunday, of each week• For every workout missed, I must pay each of my roommates a quarter • Losing quarters was aversive, as I need quarters to complete my weekly laundry needs • This is an example of a Rule-Governed Analog to Avoidance Contingency: I will have to I will not have to I have pay each of my pay each of my completed one roommates a roommates a workout quarter quarter
THE THREE CRUCIAL CONTINGENCIES:INEFFECTIVE NATURAL CONTINGENCY• The ineffective natural contingency occurs because the reinforcement and punishment contingencies that occur naturally in our environment are not effective, as the outcome for each instance of behavior is too small or too improbable.• The ineffective natural contingency in my self-management intervention is: • Ineffective in motivating me to workout, as the outcome is too small.
THE THREE CRUCIAL CONTINGENCIES:PERFORMANCE MANAGEMENT CONTINGENCY• The performance management contingency is a contingency designed by a person with the intent to increase, decrease, or maintain behavior.• The performance management contingency in my self-management intervention is:• Deadline: By the end of the week (Sunday night) I will not have to I will have to pay I have pay each of my each of my completed one roommates a roommates a workout quarter quarter • Effective at maintaining behavior, as it involves the aversive condition of paying each roommate a quarter.
THE THREE CRUCIAL CONTINGENCIES:INFERRED DIRECT ACTING CONTINGENCY• The inferred direct acting contingency is the statement of the rule (which describes the performance management contingency) acts as an establishing operation that establishes noncompliance with that rule as aversive. In other words, when you are not doing what you are supposed to be doing, you are in the aversive state of fear.• The inferred direct acting contingency in my self-management intervention is: Fear of having to I have No fear of having to pay each of my completed one pay each of my roommates a workout roommates a quarter quarter • Effective at maintaining behavior, through the use of the aversive state of fear.
RESULTS• Currently been following self-management intervention for 4 weeks• First week: Paid both roommates 3 quarters ($1.50 total), as I missed 3 workouts• Second week: Paid both roommates 2 quarters ($1.00 total), as I missed 2 workouts• Third week: Did not miss any workout sessions. Got to keep all my quarters!• Fourth week: Did not miss any workout sessions. Got to keep all my quarters! 6 5 4 Workouts Missed 3 Workouts Attended 2 Money lost 1 0 1st Week 2nd Week 3rd Week 4th Week
IMPLEMENTING AN AVOIDANCE OF THE LOSS OFA REINFORCER CONTINGENCY• In order to make working out more enjoyable and reinforcing, I have decided to implement an avoidance of the loss of a reinforcer contingency:• If by the beginning of February, I have increased my physical strength and am capable of running five straight miles, without fatigue, then I will sign up for the Tough Mudder competition in Detroit, Michigan on June 29th and 30th.• Signing up to do the event with my roommates, that we have been training for, would be highly reinforcing!• Avoidance of the loss of a reinforcer contingency looks like this: Will lose Won’t lose opportunity to sign Capable of opportunity to sign up up for the Tough running 5 straight for the Tough Mudder Mudder miles competition by competition by February 1st February 1st