behaviour change Flashcards
what are some of the psychological and physiological benefits of exercise?
increased self-esteem
reduced tension
reduced depression
lowered risk of cardiovascular disease
what did Huberty et al. find to be the best predictor of longer-term (more than 6 months) adherence?
self-worth
what are the 3 main reasons given for not exercising?
perceived lack of time
lack of motivation
lack of energy
are the 3 main reasons for not exercising internal or environmental factors?
internal so open to change
what are the age and sex related differences in reasons given for not exercising?
60-78 : health related reasons and more internal than situational barriers e.g not the sporty type instead of no energy
women also pointed more to internal barriers than males which is an issue as harder to change
barriers for adolescents in participating in physical activity?
lack of parental support
previous physical inactivity
being female
what did an analysis of 47 studies reveal were the 6 main reasons for not exercising?
- health issues
- inconvenience
- lacking motivation and energy
- lacking social support
- insufficient time
- lacking money
what did Ruby, Dunn et al. point towards as a reason preventing exercise?
predicting that their enjoyment of the programme would be lower than it actually was
place disproportionate weight on start of programme which negatively impacts judgments about rest of programme
what are sedentary behaviours?
sitting or lying behviours such as watching TV and sitting school
how to combat sedentary behaviours?
don’t encourage people to engage in physical exercise but encourage them to do light exercise such as walking and standing
reason most frequently given for exercise inactivity?
lack of time (69%)
however more perception than reality due to prioritising other leisure activities first
what percentage of ppts drop out of exercise programmes during first 6 months?
50%
how may the effect of relapses into non exercising be limited?
if the person plans and anticipates them and develops skills to prevent them
gains found if adhere to exercise programme for a year?
gains in cognitive functioning and psychological well-being
when typically are the most enrollments for new exercise classes?
january and february as new year
describe the health belief model as a model of exercise behaviour
what is it
effectiveness
likelihood of person engaging in preventitive health behaviours (exercise) depends on person’s perception of severity of illness and percepions of costs and beneifts of taking action
however, limited as initially developed to fcous on disease not exercise so inconsistent resulst
who is most likely to exercise according to the health belief model?
someone who views their illness as serious and the pros of taking part in exercise outweight the cons
describe the theory of planned behaviour as a theory of exercise behaviour
behaviour predicted by person’s intentions (formed by individual’s attitude to behaviour and subjective social norms for that behaviour) and their perceived control (capability) to perform the behaviour
attitudes + social norms + control
self-identity and group norms added to predict exercise behaviour in adolescents
describe the social cognitive theory as a theory of exercise behaviour
behaviour a combination of personal, behavioural and environmental factors combined with individual’s belief that they can complete the behaviour (self-efficacy)
relationship between self-efficacy and exercise participation?
as self-efficacy increases, so does exercise participation (works both ways)
especially in middle aged and older adults
what was found to be the best predictor of physical activity levels in AA children?
time spent outside and social support NOT self-efficacy
describe the self-determination theory as a theory of exercise behaviour
what is it
strength of it
3 basic needs which predict exercise behaviour :
(competence, autonomy and relatedness) and a move from extrinsic to intrinsic motivation along the continuum
easy to implement
describe the transtheoretical model as a model of exercise behaviour
individuals progress through stages of change an movement between stages is cyclical
interventions need to match the stage the individual is in at the time
what are the 6 stages of the transtheoretical model?
precontemplation stage - no intention to start exercsiing within next 6 months
contemplation stage - intention to exercise within next 6 months (usually stay in this stage for 2 years)
preparation stage - exercising fewer than 3 times a week but not regularly
action stage - exercise regularly (3 or more times a week for 20 mins or longer) but for fewer than 6 months
maintenance stage - exercising regularly for more than 6 months (increased self-efficacy important now in continuing) and more intrinsically than extrinsically motivated
termination stage - when in this stage or 5 years, have exited cycle and relapse doesn’t occur
which is teh least stable stage in the transtheoretical model?
action stage as easily could relapse