Motivation is defined as the direction and intensity of one's effort (Sage, 1977).

• direction of effort - whether one approaches or avoids a situation
• intensity of effort - how much effort is put forth into a situation

Theories of Achievement Motivation:

• Need Achievement Theory
• Achievement Goal Theory
• Attribution Theory

The Need Achievement Theory states that athletes are motivated either to achieve success or to avoid failure. The theory asserts that when the tendency to avoid failure is greater than the tendency to succeed, maximum motivation occurs when the outcome of the event is almost 100% certain (e.g. , winning against a much weaker opponent or losing against a much stronger opponent). These athletes have little chance of losing face, since even a loss to a superior opponent is expected and would not be evaluated as such a dissapointing failure. When the outcome of the event is less certain (e.g., ability levels are more similar), motivation should decline, for there is a real chance of perceived failure.

On the other hand, when the "tendency to succeed" surpasses the "tendency to avoid failure," it is predicted that the greatest motivation occurs in highly competitive situations where the outcome is uncertain due to more similar ability levels. These athletes derive great satisfaction from pursuing success without worrying about the possibility of failure. They may become bored against much weaker opponents, or display similar reductions in motivation when there is little chance of winning, but when the battle heats up, these are the real competitors.

The second theory, the Achievement Goal Theory, demonstrates two types of goals; outcome goals and task goals. Outcome goals are when the athlete focuses on comparing their performance against the performance of others and concentrates mostly on defeating them. Task goals are set when the athlete compares their current performance with past performances and judges the quality of this performance by this comparison. An example of this is when an athlete judges their performance against their own personal standards, as in a baseball player not being content with hitting .273 on the season because last year he hit .300.

In the Attribution Theory, people's success and failures are categorized into three groups:

• stability - stable or unstable
• locus of causality - internal or external (i.e.: effort vs. strength of competition)
• locus of control - in one's control or out of one's control
  

• Set realistic goals
• Have a workout partner
• Announce your plans to others
• Write down your goals and post them
• Make sure to reward yourself for goals attained
• Vary your workouts
• Listen to music sometimes for a change of pace
• Take days off (going without breaks can lead to burnout)
• Have fun - this is the most important factor in keeping you in the game for the long haul!

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