Basics Of Behavior Change Flashcards
Health Belief Model
States that peoples ideas and underlying emotions about illness prevention, and treatment may influence health behaviors and decisions about changing or not changing.
Perceived Susceptibility
Refers to ones perceptions of how likely they are to develop an illness.
Perceived Seriousness
Refers to ones perceptions of the short-term and long-term severity of the illness.
Self-Determination Theory
Posits that different types of motivation (intrinsic versus extrinsic) influence the extent to which a person will seek out new activities and persevere at a given task.
Autonomous Motivation
People feel as if they are behaving of their own free will and doing something because they want to. To be autonomously motivated to the fullest extent is intrinsic motivation.
Controlled Motivation
Feeling pressured by demands of external forces.
Self Determination Theory: Competence
Relates to the self perception that a person can successfully perform a task.
Self Determination Theory: Autonomy
The individual must feel his or her behavior is self determined and not controlled or coerced.
Self Determination Theory: Relatedness
Social environments that promote relatedness or belongingness and connectedness with others are contexts where intrinsic motivation will flourish.
Task-Involving Climates
Promote a focus on individual effort and improvement where everyone is made to feel valued, welcomed, and cooperation is fostered among everyone in the setting.
Ego-Involving Climates
Highlight the most skilled or fit participants among the group. Rivalry is usually encouraged to the point where members may feel embarrassed if they do not know how to do something correctly.
Transtheoretical Model of Behavior Change (TTM)
One of the main models of behavior change. Is made up of the stages of change, the processes of change, self-efficacy, and the decisional balance.
TTM: Stages of Change
Precontemplation, contemplation, preparation, action, and maintenance.
TTM Stages of Change: Precontemplation
People are physically inactive and not intending to begin an exercise program.
TTM Stages of Change: Contemplation
People are still inactive but thinking of becoming more active in the near future (within the next 6 months.)
TTM Stages of Change: Preparation
Stage is marked by some engagement in activity as individuals mentally and physically prepare to adopt an activity program.
TTM Stages of Change: Action
Stage is comprised of people who are engaging in regular physical activity but have been doing so for less than 6 months.
TTM Stages of Change: Maintenance
Stage is marked by regular physical-activity participation for longer than 6 months.
Cognitive Processes
Result in new ways of thinking and reinforce a clients motivation to change.
Behavioral Processes
Involve action-oriented learning where clients experience the behaviors and adopt those that work for them.
TTM Processes of Change: Consciousness raising
Finding and learning new facts, ideas, and tips that support healthy behavior change.
TTM Processes of Change: Dramatic Relief
Experiencing negative emotions because the negative behavior is perceived to be problematic, then feeling relief from deciding to change.
TTM Processes of Change: Self-Reevaluation
Realizing behavior change is an important part of one’s identity as a person.
TTM Processes of Change: Environmental Reevaluation
Realizing how behavior influences the environment, especially the person’s social environment.
TTM Processes of Change: Self-Liberation
Deciding to change and experiencing a new belief in the ability to change.
TTM Processes of Change: Helping Relationships
Seeking and using social support for behavior change.
TTM Processes of Change: Counter-Conditioning
Substituting healthier behaviors and cognitions for the unhealthy behavior.
TTM Processes of Change: Reinforcement Management
Increasing rewards for healthy behavior change and decreasing rewards for unhealthy behavior.
TTM Processes of Change: Stimulus Control
Removing reminders and cues to engage in unhealthy behaviors and replacing them with reminders for healthy behaviors.
TTM Processes of Change: Social Liberation
Taking advantage of opportunities to be with people who model the new behavior, noticing social norms that reinforce the new behavior.
TTM: Self Efficacy
The degree to which an individual believes he or she can successfully perform a behavior
Social Cognitive Theory
As people learn new behaviors they are influenced by cognitive and personal factors, behavioral factors, and environmental factors.
TTM Source of Self Efficacy: Past Performance Experience
Previous experiences with exercise, fitness facilities, and personal trainers will effect self efficacy levels.
TTM Source of self efficacy: Vicarious Experience
The observation or knowledge of someone else who is successfully participating in a similar program or has done so in the past can increase self efficacy.
TTM Source of Self Efficacy: Verbal Persuasion
Occurs in the form of feedback and encouragement. Likely to encourage self efficacy when coming from a credible, respected and knowledgeable source.
TTM Source of Self Efficacy: Physiological state appraisals
Help clients evaluate physiological state by creating positive interpretations. ( Teaching clients to properly identify muscle soreness, fatigue, and tiredness.)
TTM Source of Self Efficacy: Emotional State and Mood Appraisals
Understanding how positive and negative moods of clients can influence self efficacy and how to address them.
TTM Sources of Self Efficacy: Imaginal Experiences
Understanding a clients preconceived notion on what an exercise program will be like.
TTM: Decisional Balance
Refers to the pros and cons about adopting or maintaining an exercise program.
Relapse
The return of an original behavior
Lapse
Slips in a program.
How to deal with a lapse/relapse?
Address the potential lapse before it happens in conversation with a client and prepare them in advance by coming up with a plan together.
Will-power
The ability to ignore temporary pleasure or discomfort to pursue a longer-term goal.
Operant Conditioning
The process by which behaviors are influenced by their consequences. It examines the relationship between antecendents, behaviors, and consequences.
Positive Reinforcements
Positive or healthy behaviors have consequences that are going to increase the likelihood of it happening again.
Antecedents
Stimuli that precede a behavior and often signal the likely consequences of the behavior.
Stimulus Control
Antecedents being manipulated in the environment to maximize the likelihood of a desired behavior.
Negative Reinforcement
Removal or avoidance of negative stimuli following a behavior to increase the likelihood a behavior will occur.
Self-Monitoring
One of the cognitive processes of self-regulation which involves an individuals evaluation of his or her thoughts and feelings how information is used to shape goals and behaviors.
Demographic Variables: Men V. Women
Men demonstrate higher adherence levels than women.
Locus of Control
The extent to which people think things happen for internal verses external reasons.
