According to the research that I have done, there are different ways one can develop feelings of being competent about exercising. An individual competence is based on his own judgement of his or her own ability to perform a certain type of activity, in this case, engaging in physical activity.An individual need to be self-motivated and self-determined. He or she needs to have 3 main components of basic intrinsic motivation and behaviour, Relatedness, Competence and Autonomy. His or her personal factors and situational factors is the outcome of how much motivation is put in to give an outcome.Developing feelings of being competent also comes from the environment the individual is in. Some ways he or she can develop will be having support from peers, family and teachers. It is stated that the frequency and volume of participation in physical activity may be an important determinant of an individual’s perceived physical competence. Furthermore, physically active children typically demonstrate more favourable perceptions of competence than their sedentary counterparts (Biddle and Armstrong, 1992). As girls tend to be less physically active than boys, this may reflect their lower perceived physical competence. Some examples will be, peer comparison and teacher feedbacks. What can be done is Instead of looking down on the individual’s performance, they should notice his or her efforts put into a task. This will motivate them to push against their own comfort zone to give the best when they are recognized for their efforts.In conclusion, both autonomy and competence are necessary for intrinsically motivated behaviour. When a person feels non-optimal, given overwhelming challenges can lead them to feeling incompetent and not agreeable to certain activities. A person is highly motivated to do a task when he or she finds it engaging and enjoyable (Frederick & Ryan,1995; Vallerand, Dcci, &Ryan,1987).