The Goal and Banduras Developmental Theory - Assignment Example

Lifespan Essay and Journal Introduction Over the of the last few months I set out to improve myself in the area of health and fitness. In working towards this goal I was guided by psychologist Albert Bandura’s developmental theories. Going beyond a pure behaviorist approach, Bandura’s social learning theory consider learning through a series of factors that are not strictly related to reinforcement. Rather, Bandura posited that a significant amount of learning occurs through modeling patterns that have nothing to do with the behaviorist emphasis on rewards ("Albert Bandura," 2006). Following Bandura’s insights on social learning, my personal improvement in regards to health was structured around core elements of his theoretical perspective; these include aspects of modeling, motivation, and self-regulation. Throughout the months when I was working towards this goal weekly journals were kept that charted the progress according the Bandura’s social learning theory. This essay outlines the various elements relating to the health and fitness goal, explores steps taken to achieve this goal, and explains challenges that were encountered during the process. My Goal and Bandura’s Developmental Theory In working towards achieving my health and fitness goal I designed a program that adheres to Bandura’s social learning theory. In these regards, it involves his instances of implementing observational or modeling techniques. Bandura developed his social learning theory based on the famed Bobo doll experiments, wherein children were shown an image of a woman punching a bobo doll; the children then entered a room where there was a bobo doll and imitated her actions ("Albert Bandura," 2006). I attempted to incorporate modeling activities into my plan on a more complex level by participating in health and fitness programs that other individuals had participated in that have demonstrated success on their part. I then worked towards modeling their past actions in a conscious way to work towards my goal. Another element of Bandura’s social learning theory I incorporated into my quest to achieve my health and fitness goal was self-regulation. In these regards, Bandura indicates that there are three main steps: 1.  Self-observation.  We look at ourselves, our behavior, and keep tabs on it. 2.  Judgment.  We compare what we see with a standard.  3.  Self-response.  If you did well in comparison with your standard, you give yourself rewarding self-responses.  If you did poorly, you give yourself punishing self-responses.  These self-responses can range from the obvious (treating yourself to a sundae or working late) to the more covert (feelings of pride or shame) ("Albert Bandura," 2006). In terms of the self-observation aspect of self-regulation, the primary means by which I achieved this was through weekly journal entries that charted my progress and considered how successful I had been during the week. In regards to judgment, I utilized accepted standards of health and fitness organizations and measured myself in terms of height and age against these standards. In terms of self-response, I accomplished this through noting whether I was successful in my journal entries, attempting to keep a realistic perspective on my success and failures. The final component of learning that Bandura discusses relates to motivation. In some regards this mirrors the behaviorist approach, with Bandura indicating that rather than aiding individuals in learning, motivation causes them to demonstrate what they learned; still, in another sense, Bandura demonstrated that motivation is necessary for the individual to continue with their progress ("Albert Bandura," 2006). In these regards my motivation was out of a desire not only for this assignment, but to ensure myself of the benefits that accompany strong health and fitness, including added energy, self image, and overall health. Identification of health and nutrition problem While I understand that my general health is adequate by most standards, I also recognize that there are a number of health and nutrition problems that I must address to achieve optimum health and fitness. I considered my overall health in terms of accepted health and nutrition standards (Shaw 2010). In these regards, I am ultimately not receiving my recommended food servings and need to attend to this aspect of my nutrition more thoroughly. While my physical activity is adequate by most objective standards I would like to more thoroughly develop an exercise routine and increase my physical activity. Therefore, my main health and nutrition problems are to more adequately meet the recommended nutrition standards, and to increase and refine my physical activity. In regards to the nutritional goal of meeting my recommended servings of food I would like to alter my eating patterns and restructure my lifestyle to a point where I can adhere to a more structured nutritional plan. In reviewing my nutritional deficits I realized that for the most part (although not always) my intentions are to consume healthy and balanced meals, but because of the time restrictions placed upon me by outside commitments I often must sacrifice and eat less healthy food than I would prefer. It follows that in order to achieve more balanced nutritional levels I would need to work on restricting my eating habits so that I can achieve these goals. While I already an adequate activity individual I recognize that there is even more room for me to increase my fitness levels. In these regards I would also like to develop a more structured physical training routine. Currently my routine consists of primarily walking and occasional jogging and I recognize that it would be beneficial for me to incorporate more strength training into my fitness routine for overall health and wellness benefits. Finally, my goal is to lose weight. While my fitness level is adequate, I recognize that there are aspects of my nutrition and physical activity that can be restructured so that I can better work towards losing weight. Actions taken to meet each goal In regards to my first noted goal of altering my food consumption so that it is more in accord with the recommended standards, there are a number of dietary aspects that I altered. I set about accomplishing this during the first week and documented it in my Week 1 journal and with general success adhered to these standards. In regards to the fruit group I was already at my recommended servings when I began this project. Considering the recommended vegetable intake I recognized that I generally fall short of the recommended 2.5 cups; in these regards I began including a vegetable serving with my lunchtime meal. For the grain servings I continued to follow the intake I had, but attempted to ensure that I more consistently ate a granola bar as a mid-morning snack. Considering my meat and beans servings, I generally attained the recommended servings, but instead of eating fast food at lunch, replaced this serving with home prepared turkey (or similar meat) sandwiches. Perhaps the most glaring deficiency in my diet was a lack of milk and dairy products. In these regards, I incorporated more milk into my diet at breakfast and dinner times. Finally, I ensured that I increased my consumption of oils; I accomplish this through utilizing an olive oil based dressing on salads. In regards to restructuring my eating patterns so that I have a more balanced diet there are a number of ways I accomplished this goal. Perhaps the most important means of achieving this goal was ensuring that I ate a balanced meal at lunch. In the past, due to my work and school commitments, I was often rushed at lunch and resorted to under eating or simply consuming fast food. I recognized that the nutritional value of fast food is suspect, so that by making a lunch at home I was able to avoid this deficiency in my diet. Rather than intermittently purchasing groceries when needed, I began buying groceries on a weekly basis and more thoroughly planning out what I purchased. I also planned out my meals for the week so I could ensure that I had a more balanced diet. Regarding my physical activity, there are a few notable means by which I achieved my goal. While my physical activity level was adequate before this project, the majority of my activity was cardiovascular based. I incorporate more strength training activities, including light weight lifting, as well as more frequent pushups and crunches. I incorporated weekly time at the gym to accomplish these goals. In considering losing weight there are a number of things that I utilized to alter both my eating habits and physical activity that contributed to this goal. In regards to nutrition, I benefited from reducing my fruit intake and replacing the excess fruit I was eating with turkey or calories that contributed to my recommended servings. I recognized that through increased strength training I built muscle that further contributed to my weight loss during the day. I also recognized that in better planning my meals in accordance with my exercise routine helped me achieve this goal. It’s been noted that eating directly after exercise has benefits for metabolizing food and building muscle ("Post workout meal," 2009). I incorporated this as a means in a holistic effort towards weight loss. Setbacks and Opportunities in Achieving this Goal I recognized that achieving this goal would be challenging and require discipline and indeed I encountered a number of difficulties along the way. In achieving my nutritional goals it was very easy for me to become complacent and resort back to my old eating patterns. Particularly, as noted in my week four journal, when I had friends visit I abandoned my exercise and physical activity goal and went back to my old ways. To combat this setback I turned to my weekly food and exercise log to chart my progress and attempted to self-regulate accordingly; this way, when I recognized that I was veering from my goals I realigned myself. As for positives, I found that the more of a routine I got into, the more easy it was to keep with my health goals as it had become an element of habit. Generally I found people receptive to my journey and in most respects supportive. In these regards I found friends who would go to the gym with me the most supportive. Conclusion In conclusion, I believe that I was generally successful in achieving my goal. In utilizing solution focus scaling I would say that I was at a level 6 when I began my journey and have been able to move myself up to an 8.5. While I am not yet at a 10, I recognize that with my work and scholastic commitments my time constraints will not allow me to achieve optimum athletic levels of fitness; therefore, for the time I am able to commit I am pleased with my overall level of achievement. While this journey was related to health goals, I also recognize that I have grown as a person through recognizing that I am capable of setting a goal and achieving it through motivation and dedicated pursuit of it in reasonable ways. As a counselor I hope I will be able to apply these same principles to help individuals in their own quests for personal development. Journals Week 1 Following Bandura’s modeling element of learning, I set about working towards determining which food groups I was deficient in and then designing a grocery list that would work towards aiding me in preparing meals that would help me achieve a more balanced diet and nutrition level. In these regards, I determined that I was deficient in the categories of vegetable category of nutrition. I also sometimes was deficient in eating grains; while generally I adhered to the recommended aspects of this goal because of time constraints I oftentimes missed out on the needed servings. In an effort to avoid eating fast food, I also recognize that I need to prepare meals for lunch, so I determined that I would purchase turkey or sliced meats to accomplish this task. I also recognize that my dairy and milk products are low and so I plan on purchasing low fat milk and yogurt to better fit this category. Below I have included my grocery list for the week: Low fat milk Mixed vegetables Yogurt Lettuce Tomatoes Granola bars Quinoa Chicken breast Grapefruit Oranges Mixed berries Sliced turkey Loaf of bread In addition to the nutrition based portion of my goal, I set about achieving increased health through designing a better physical fitness routine. In addition to the cardiovascular activities I participate in – regular walking, and sometimes jogging – this week I went to the gym twice and participated in light strength training activities. Week 4 While I had been generally successful in keeping with my health goals, I recognize that this week I feel behind and didn’t adhere to either my nutrition or physical health goals. This week I ate considerably more fast food than I would have liked, and didn’t participate in any strength training. In keeping with Bandura’s self-regulation techniques I recognize that while I did not adhere to my set goals this week and was generally unsuccessful, my dedication the three previous weeks should not be ignored. I believe the reason for me getting off track was less a motivation issue and more of issue of having friends in town and letting myself go. I recognize that I need to get myself on back next week. I also recognize that it would be helpful to have friends to go to the gym with and will go with friends next week to help myself get back on track. References Albert Bandura. (2006). Retrieved from http://webspace.ship.edu/cgboer/bandura.html Post workout meal nutrition. (2009). Retrieved from http://www.intense- workout.com/post_workout.html Shaw, Ian. (2010). Is it safe to eat?: enjoy eating and minimize food risks. New York: Springer Berlin Heidelberg. Read More