Running Head: BEHAVIOR CONTRACT
Behavior Contract “Increasing Strength Training
Workout to Four Times a Week”
Heather Brinkman
Ball State University
Running Head: BEHAVIOR CONTRACT
Behavior Contact “Increasing Strength Training
Workout to Four Times a Week”
Operational Definition
This is a behavioral contact to increase the amount of strength training workouts for Mrs.
Brinkman from three times a week to four times a week for at least 5 consecutive weeks. Strength
training workout has been operationally defined as “exercise with the use of dumbbell weights that
occurs for at least 30 consecutive minutes.” Exercise will include but not limited to stretching at the
beginning and end of each workout, squats, sit ups, push-ups, bicep curls, military press, triceps
extensions, and rows. A week is defined as 7 consecutive days with Sunday starting the week and
Saturday ending the week.
Measurement System and Data Collection
All strength training workouts will be tracked using the FitBit application on Mrs. Brinkman’s
android phone. The FitBit application is linked to the FitBit watch worn by Mrs. Brinkman. The FitBit
watch allows for Mrs. Brinkman to choose a physical activity option of running, weights, treadmill,
walking, or bike. For the purposes of this contract, Mrs. Brinkman will choose the weights option. At the
start of each workout, Mrs. Brinkman will begin the timer within the weights physical activity option.
Mrs. Brinkman will hit stop at the end of each workout. The FitBit application will also monitor heart
rate and calories burned which are not being recorded for this contract.
The FitBit application will track each workout session with date, time and the number of
workouts completed for that week. Mrs. Brinkman will also mark each workout completed on a printed
chart that will be posted on the kitchen refrigerator. Mr. Brinkman will be monitoring the FitBit
application and the posted chart within the kitchen.
Running Head: BEHAVIOR CONTRACT
Criterion to Meet Goal
Mrs. Brinkman must document at least 4 different days and/or times (in a 7-day week) in which
she participated in a strength training workout for at least 30 consecutive minutes. The goal will only be
met if documentation is completed through the FitBit application and chart posted on the refrigerator.
The goal will not be met if Mrs. Brinkman does not complete and document 4 strength training
workouts of at least 30 consecutive minutes within a 7-day week.
Consequences for Meeting and Not Meeting Goal
Each workout that Mrs. Brinkman completes, she will be immediately reinforced with a check
mark on the posted chart. As Mrs. Brinkman accrues more check marks, more desirable reinforcements
will be presented. Four check marks earned will be reinforced with a popcorn and movie night at home
with her family on the next available night in which the kids will not have an early bedtime for school.
After eight check marks are accrued, there will be a reward of ice cream sundaes and game night with
the family (Saturday night). Ice cream will not be within the house until the eighth check mark is
completed. After twelve check marks are established, Mrs. Brinkman will have earned a weekend
morning to sleep in late. Mr. Brinkman (who has shown to be very supportive) will take care of the
morning routine with the children. When sixteen check marks are earned, Mrs. Brinkman will have
earned a lunch with friends. This will be scheduled prior to earning the sixteenth check mark due to busy
schedules but all people involved are knowledgeable of the behavior contact. Finally, when 20 check
marks are earned, Mrs. Brinkman will be able to book a weekend trip away with Mr. Brinkman. The
weekend trip will be scheduled in conjunction with the children’s grandmother who will be watching
them. Mrs. Brinkman will provide food, treats and possible activities for the weekend.
If Mrs. Brinkman does meet her workout goals for the week, she will not be eligible for that
week’s reinforcement. If Mrs. Brinkman misses more than one workout session (2 or more sessions), she
Running Head: BEHAVIOR CONTRACT
will not be eligible for the final reinforcement of a weekend trip with her husband. Therefore, she is
allotted one missed workout session to still be considered eligible for the most desired reward. If 3 or
more session are missed, the contact will be considered void, and reinforcements will no longer be
accessed. However, if Mrs. Brinkman should become ill and miss workout sessions, she will be able to
continue with the contract with no penalty.
Mrs. Brinkman has included her family in the reinforcements as they serve as additional
motivation and encouragement. Her four children serve as a means of accountability and motivation to
not let them down. Her family is aware of her goals and reinforcements and will be monitoring her
progress on the chart posted on the refrigerator. As the reinforcements affect her family, they will be
sure to ask about her workouts and remind her to complete them.
Running Head: BEHAVIOR CONTRACT
Formal Contract
I will engage in a strength training workout four times a week (7-day week) for at least 5
consecutive weeks. A strength training workout has been operationally defined as “exercise with the use
of dumbbell weights that occurs for at least 30 consecutive minutes.” Exercise will include but not
limited to stretching at the beginning and end of each workout, squats, sit ups, push-ups, bicep curls,
military press, triceps extensions, and rows. A week is defined as 7 consecutive days with Sunday
starting the week and Saturday ending the week. After earning four check marks in a week, I can receive
the reward indicated below. If I do not earn four check marks in a week, I will not be eligible for that
week’s reinforcement. If I miss more than one workout session, I will no longer be eligible for the final
reward.
Each week in which I complete at least four workouts, I earn four check marks on my chart.
4 √√√√ = popcorn and movie night at home
8 √√√√√√√√ = ice cream sundaes and game night
12 √√√√√√√√√√√√ = weekend morning to sleep in late
16 √√√√√√√√√√√√√√√ = lunch with friends
20 √√√√√√√√√√√√√√√√√√√ = weekend trip with husband
Signed
____________________________________
Date ________________
Witness
___________________________________
Date _________________
Running Head: BEHAVIOR CONTRACT
Sunday
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Total √’s Cumulative
earned
√’s earned
this
week
(only
count in
cumulative
if at least
4)
Week
1
Week
2
Week
3
Week
4
Week
5