Behavior Changing Principles Flashcards
What are the three main categories of determinants for participation and adherence to physical activity?
Personal Attributes
Environmental Factors
Physical-activity Factors
What are some examples of personal attributes that influence participation and adherence to physical activity?
Demographics
Health Status
Physical Activity History
Psychological Traits
Knowledge, Attitude and Beliefs
What are some examples of environmental factors that influence participation and adherence to physical activity?
Access to facilities
Time
Social Support
What are some examples of physical-activity factors that influence participation and adherence to physical activity?
Intensity
Injury
How many adults in America (out of 10) have a chronic disease?
6
How many adults in America (out of 10) have two or more chronic diseases?
4
What demographics are associated with lower levels of physical activity?
Increasing age
Fewer years of education
Low income
How does gender affect adherence to exercise?
In general, males tend to adhere to exercise more than females. Females tend to find the psychological benefits, physical conditioning, and physical appearance most important reasons for exercising.
What affect does age have on adherence levels relating to group fitness?
Age is unrelated to adherence to exercise for group fitness environments.
How is health perception related to adherence to physical exercise?
Individuals who perceive their health to be poor are unlikely to be physically active or adhere to a fitness plan
How may the intensity of an exercise program influence a person’s adherence level?
For some, as intensity increases, enjoyment declines. This is not true for all.
What does OARS stand for?
Open Questions
Affirming
Reflecting
Summarizing
What are some important nonverbal skills for GFIs?
Voice Quality (firm & confident)
Eye Contact
Facial Expressions
Hand Gestures
Body Position
What is important about hand gestures for GFIs?
People are most comfortable when instructor uses relaxed, fluid hand gestures. Fidgeting hands, clenched fists, abrupt gestures, and finger pointing can be distracting.
What is cultural competence?
The ability to understand and interact effectively with people from other cultures.
What is the health belief model?
States that people’s ideas and underlying emotions about illnesses, prevention, and treatments may influence health behaviors and decisions about changing health behaviors. At least four variables influence the decision to change.
According to the Health Belief Model, what are the four general variables that influence a person’s decision to change?
Health Threat - Perceived Susceptibility
Health Threat - Perceived Seriousness
Health Behavior - Benefits
Health Behavior - Barriers
What are the two components of the health behavior belief in the health belief model?
Benefits
Barriers
What are the two components of the health threat belief in the health belief model?
Perceived Susceptibility
Perceived Seriousness
What is the Transtheoretical Model of Behavior Change also known as?
TTM
Stages of Change Model
What are the five stages of behavioral change according to TTM?
Precontemplation
Contemplation
Preparation
Action
Maintenance
What is the Precontemplation stage according to the stages-of-change model?
The stage where individuals are inactive and not intending to become more active.
What is the Contemplation stage according to the TTM?
Where people are still inactive, but thinking about becoming more active in the near future.
What is the Preparation stage according to TTM?
Marked by some engagement in physical activity. Still is inconsistent.
What is the Action stage in the Stages-of-Change model?
Where individuals are engaging in physical activity but have been doing so for less than 6 months.
What is the Maintenance stage in the TTM?
Regular physical activity for longer than 6 months.
What are six sources of Self-Efficacy?
Past performance experience
Vicarious experience
Verbal persuasion
Physiological state appraisals
Emotional state and mood appraisals
Imaginal experiences.
What is Self-Efficacy?
The perceived abiiity to successfully achieve a particular goal.
What is Decisional Balance?
The evaluation of the pros and cons of adopting/maintaining an activity program
What is self-determination theory?
It examines two basic types of motivation - autonomous and controlled.
What are the three needs for supporting intrinsic motivation according to Self-Determination Theory?
Autonomy
Competence
Relatedness
What is a task-involving environment in the exercise setting?
Promotes a focus on individual effort and improvement where everyone is made to feel valued and welcomed and cooperation is fostered among everyone in the setting.
What is an ego-involving environment in the exercise setting?
Highlights the most skilled or fit participants in a group and rivalry is encouraged.
What are some ways to create a task-involving climate?
Emphasizing process goals over outcome goals
Not comparing participants
Celebrating accomplishments
What are the tenets of the ACE Mover Method?
Each professional interaction is participant centered, they are experts on themselves.
Open-ended questions and active listening used during every interaction with class participants.
Each participant viewed as resourceful and capable of change.
What is the ACE ABC approach?
Ask open-ended questions
Break down barriers
Collaborate
What are the tenets of the ACE RRAMP approach?
Respect
Recognition
Alignment (cooperation)
Mistakes (part of learning)
Participant (unique)
What are the SMART guidelines for setting goals?
Specific
Measurable
Attainable
Relevant
Time-bound
What are some cognitive distortions that reinforce irrational and harmful thoughts?
Jumping to conclusions
All-or-nothing thinking
Magnification
Overgeneralizing
Personalization and Blame
Labeling
What is the Jumping to Conclusions cognitive disorder?
Mindreading and fortune telling.
What is Overgeneralizing?
Seeing one single event as a never-ending pattern of defeat or disappointment.
What is magnification (Catastrophizing) and Minimization
Blowing things out of proportion, or shrinking something to make it seem less important.
What is Personalization and Blame as a Cognitive Disorder?
Blaming yourself or taking responsibility for something that was not your fault, or blaming other people for something that was at least partially your fault.
What is All-or-Nothing Thinking sometimes called?
Black and white thinking.
What is rapport?
A relationship of trust and mutual understanding.
