Behavioral Theories and Strategies for Promoting Exercise Flashcards
____ are related to the likelihood that an individual will exercise on a regular basis
Demographic factors (e.g., age, gender, socioeconomic status, education, ethnicity)
Exercise Prescription: Frequency/Time
Research has shown no difference in exercise adherence when different combinations of frequency and time are used to achieve the same total volume of PA
These results should be viewed with caution, however, because the included studies were randomized trials that assigned participants to different combinations
Allowing individuals to self-select frequency and time may influence adherence to exercise interventions
Exercise Prescription: Intensity
The connection between how hard you exercise (intensity) and sticking to a workout routine isn’t very strong, and it might depend on your past exercise habits
People who are more experienced with exercise tend to do well with higher-intensity programs (like working at 65%–75% of their heart rate reserve)
those new to exercise may find moderate-intensity programs (around 45%–55% of their heart rate reserve) more suitable and easier to stick with
Exercise Prescription: Type
Although it is recommended that individuals participate in a variety of exercise types (i.e., aerobic, resistance, neuromotor, and flexibility), there have been few systematic tests of the effects of different exercise modalities on adoption and maintenance
Most have focused on aerobic exercise, especially walking
Little is known about the characteristics of those that adopt and maintain resistance training and flexibility exercise programs
the type of exercise program you choose matters, and how it’s delivered can make a difference too
Home-based programs with remote support can be just as effective, or even more effective, than supervised ones
Phone-based interventions have also been successful in getting people more active
Using technology, like apps, has potential for promoting physical activity, but many of the apps available don’t include effective strategies for changing behavior
Social Cognitive Theory
suggests that our feelings, thoughts, past achievements, and surroundings all work together to affect how we behave in the future
For example, if someone starts exercising and feels a sense of accomplishment, it’s likely they’ll continue exercising
This positive experience can also lead them to create a more exercise-friendly environment, like buying weights
The theory also talks about “outcome expectations,” which means that if we believe certain outcomes (results) of a behavior are likely and valuable, we’re more likely to stick with that behavior
So, if we see positive results from exercising and think they’re worthwhile, we’re more likely to keep exercising
Self-Efficacy
2 types:
Task self-efficacy: This is whether we believe we can actually do the exercise
Barriers self-efficacy: This is whether we think we can keep exercising even when common obstacles like not enough time, bad weather, or feeling tired come up
Basically, the idea is: “You are what you believe.” If you think you can do it and overcome challenges, you’re more likely to stick with exercise
People who have a strong sense of self-efficacy:
If you believe in your ability to exercise (that’s self-efficacy), you’re more likely to put in more effort, keep going, and bounce back from challenges
People who have a strong sense of self-efficacy tend to show more determination and resilience, especially when facing obstacles
Believing in your ability to be active is one of the most common factors linked to regular physical activity in both adults and young people
If specific outcomes are valued, then behavior change is more likely to occur =
For example, an overweight adult who wants to lose weight and believes that walking will help is more likely to start and maintain a walking program.
Self-regulation or self-control is another important concept in SCT. This refers to a person’s ability to:
Set goals
Monitor progress toward those goals
Problem solve when faced with barriers
Engage in self-reward
The Transtheoretical Model (TTM)
one of the most popular approaches for promoting exercise behavior
Individuals are at different stages of readiness to make behavioral changes and thus require tailored interventions
Transtheoretical Model
The stages of change:
Precontemplation (no intention to be regularly active in the next 6 months)
Contemplation (intending to be regularly active in the next 6 months)
Preparation (intending to be regularly active in the next 30 days)
Action (regularly active for less than 6 months)
Maintenance (regularly active for greater than 6 months)
Health Belief Model
One’s beliefs about whether they are susceptible to disease and their perceptions of the benefits of trying to avoid it influence their readiness to act
The theory is grounded in the notion that individuals are ready to act if they:
> Believe they are susceptible to the condition
> Believe the condition has serious consequences
> Believe that taking action reduces their susceptibility to the condition or its severity
Self-Determination Theory
people are driven by three main psychological needs:
Self-determination or autonomy: The desire to have control and make choices for oneself.
Demonstration of competence or mastery: The need to feel capable and skilled in what one does.
Relatedness or meaningful social interactions: The desire for meaningful connections and interactions with other people.
Self-Determination Theory
This theory suggests that when these needs are met, individuals are more motivated and satisfied in what they do, including activities like exercise
The Self-Determination Theory talks about different levels of motivation:
Amotivation: This is when someone has little to no desire to exercise. It’s the lowest level of self-determination.
Intrinsic motivation: This is the highest level of self-determination. People with intrinsic motivation find satisfaction, challenge, or pleasure in exercising. They do it because they genuinely enjoy it.
So, it’s like a scale: from having no interest in exercise to doing it purely because it brings joy and satisfaction.
There’s a middle ground between having no interest in exercise (amotivation) and doing it because you genuinely enjoy it (intrinsic motivation).
This middle ground is called extrinsic motivation, where people exercise for reasons outside of themselves, like rewards or external pressures
Using rewards to get people to exercise might not work well in the long run because it’s based on ___
external factors
Instead, programs should focus on giving individuals choices, making exercises simple and easy at first to boost their confidence, and making sure they enjoy what they’re doing
This way, it’s more likely that they’ll stick with it over time
Theory of Planned Behavior
Says that whether someone actually does a behavior, like exercising, is mostly determined by their intention to do it
But, intentions don’t always turn into action because of how easy or hard the person thinks the behavior is
The intention to exercise is shaped by three things:
Attitudes: How the person feels about exercising
Subjective norms: What the person thinks others want them to do and whether they want to go along with that
Perceived behavioral control: How easy or difficult the person thinks it will be to do the behavior
So, whether someone exercises depends on how much they want to, what others think, and how easy they think it is to do
Social Ecological Model
looks at how people’s behaviors are influenced by a bunch of things around them
It considers factors like relationships, culture, organizations (like schools or workplaces), the physical surroundings (like buildings or nature), and policies
if you want to make a change in behavior, like getting more people to exercise, it works best when you tackle it from multiple angles—like changing things in people’s lives, in their communities, and in the rules and policies that affect them
It’s like trying to improve health by looking at the big picture and making changes at different levels
Dual Processing Theories
Dual processing theories look at both the conscious (what you’re aware of) and nonconscious (what happens automatically) aspects of behavior, like exercising
someone might say they want to exercise (that’s the conscious part), but deep down, they might feel a sense of dread about it (that’s the nonconscious part)
Affect is all about how you feel, both physically and emotionally
hedonic motivationy =
When it comes to exercise, hedonic motivation is the idea that people are more likely to choose activities that they find pleasurable and enjoyable, and avoid those that they find unpleasant
So, it’s not just about what we consciously say we want to do, but also about how we really feel about it
Enhancing Self-Efficacy
Self-efficacy (the confidence in your own ability)
