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behaviour change Flashcards

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1
Q

what are some of the psychological and physiological benefits of exercise?

A

increased self-esteem
reduced tension
reduced depression
lowered risk of cardiovascular disease

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2
Q

what did Huberty et al. find to be the best predictor of longer-term (more than 6 months) adherence?

A

self-worth

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3
Q

what are the 3 main reasons given for not exercising?

A

perceived lack of time
lack of motivation
lack of energy

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4
Q

are the 3 main reasons for not exercising internal or environmental factors?

A

internal so open to change

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5
Q

what are the age and sex related differences in reasons given for not exercising?

A

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

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6
Q

barriers for adolescents in participating in physical activity?

A

lack of parental support
previous physical inactivity
being female

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7
Q

what did an analysis of 47 studies reveal were the 6 main reasons for not exercising?

A
  1. health issues
  2. inconvenience
  3. lacking motivation and energy
  4. lacking social support
  5. insufficient time
  6. lacking money
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8
Q

what did Ruby, Dunn et al. point towards as a reason preventing exercise?

A

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

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9
Q

what are sedentary behaviours?

A

sitting or lying behviours such as watching TV and sitting school

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10
Q

how to combat sedentary behaviours?

A

don’t encourage people to engage in physical exercise but encourage them to do light exercise such as walking and standing

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11
Q

reason most frequently given for exercise inactivity?

A

lack of time (69%)

however more perception than reality due to prioritising other leisure activities first

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12
Q

what percentage of ppts drop out of exercise programmes during first 6 months?

A

50%

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13
Q

how may the effect of relapses into non exercising be limited?

A

if the person plans and anticipates them and develops skills to prevent them

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14
Q

gains found if adhere to exercise programme for a year?

A

gains in cognitive functioning and psychological well-being

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15
Q

when typically are the most enrollments for new exercise classes?

A

january and february as new year

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16
Q

describe the health belief model as a model of exercise behaviour

what is it
effectiveness

A

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

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17
Q

who is most likely to exercise according to the health belief model?

A

someone who views their illness as serious and the pros of taking part in exercise outweight the cons

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18
Q

describe the theory of planned behaviour as a theory of exercise behaviour

A

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

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19
Q

describe the social cognitive theory as a theory of exercise behaviour

A

behaviour a combination of personal, behavioural and environmental factors combined with individual’s belief that they can complete the behaviour (self-efficacy)

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20
Q

relationship between self-efficacy and exercise participation?

A

as self-efficacy increases, so does exercise participation (works both ways)

especially in middle aged and older adults

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21
Q

what was found to be the best predictor of physical activity levels in AA children?

A

time spent outside and social support NOT self-efficacy

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22
Q

describe the self-determination theory as a theory of exercise behaviour

what is it
strength of it

A

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

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23
Q

describe the transtheoretical model as a model of exercise behaviour

A

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

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24
Q

what are the 6 stages of the transtheoretical model?

A

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

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25
Q

which is teh least stable stage in the transtheoretical model?

A

action stage as easily could relapse

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26
Q

describe the physical activity maintenance model as a model for behaviour change

A

specifically developed for exercise adherence

predictors of maintenance include:
goal setting, self-motivation, self-efficacy, physical activity enviro and life stress

27
Q

describe ecological models as models for exercise behaviour

A

ecological = models not specific set of variables

how environments and behaviours affect each other through intrapersonal, interpersonal, institutional and policy influences

28
Q

which variables in ecological model are best predictors of physical activity?

A

social (social support) and physical environmental (equipment accessibility) variables

29
Q

which interventions are appropriate for for each stage of the transtheoretical model?

and results

A

contemplation - ‘what’s in it for you; focusing on benefits and barriers to exercise

preparation - ‘ready for action’ exercise 3 times a week by goal setting and rewards

action - ‘keeping it going’ suggestions to deal with situations which may lead to relapse

30-60% progressed to preparation or action stage
progressed in 25 out of 31 studies

30
Q

what are the 3 stages of the health action process approach?

A

1) nonintentional stage
2) intentional stage
3) action phase

31
Q

which 2 models combie to make the social ecological model?

A

self-determination model

ecological models

32
Q

what is the principle of the social ecological model?

A

that physial and social environment can foster increase in the 3 basic needs of autonomy, competence and relatedness

33
Q

what are the 2 categories of determinants of exercise behaviour and examples?

A
  1. personal factors
    - demographic variables
    - cognitive and personality variables
    - behaviours
  2. environmental factors
    - social environment
    - physical environment
    - physical activity characteristics
34
Q

what are some of the major correlates of physical activity for youths?

A 
social support
age (strongest)
sex (strongest)
psoitive motivation and body image
activity behvaiour
acessibility
35
Q

examples of demograhic variables as determinants of exercise adherence

A

good education, income and socioeconomic status, as well as being male, posiitvely associated

age and overweight negatively associated

36
Q

examples of cognitive and personality variables as determinants of exercise adherence

A

enjoyment, intention, perceied fitness,
self-efficacy and self-motivation positively associated (strongest)

barriers and lack of time negatively associated

37
Q

examples of behaviours as detrminants of exercise adherence

A

diet, unstructured activity in adulthood and past programme participation positively associated

smokign and type A behaviour pattern negatively associated

38
Q

examples of social environment as determinants of exercise adherence

A

group cohesion and psysician influence positively associated

39
Q

physical environment factors as determinants of exercise adherence

A

perceived and actual access to facilities and home equipment positively associated

climate and season negatively associated (lowest in winter)

40
Q

physical activity characteristics as determinants of exercise adherence

A

group programme and leader qualities positively associated

intensity and perceived effort negatively associated

41
Q

personal factors as determinants of exercise adherence

A

social support and past family influence posiitvely associated

42
Q

success order of interventions in certain settings?

A

community settings
school settings
homes and worksites

43
Q

how to promote adherence to sport psychology training programmes?

A

reduce perceived costs
reinforce feelings of enjoyment
individualise training programmes

44
Q

what are the 6 categories of strategies to enhance exercise adherence?

A
  1. behaviour modification
  2. reinforcement
  3. decision-making
  4. social-support
  5. cognitive-behavioural
  6. intrinsic
45
Q

what is involved in behaviour modification approaches?

A

planned application of learning principles to the modification of behaviour

10-25% increase in physical activity

prompts - cue that initiates a behaviour. aim to increase these prompts and decrease those that encourage competing behaviours
fading - refers to reducing accessability to prompt without suddenly withdrawing it

contracting - expectations and responsibilities for behaviour change and goals

46
Q

what is involved in reinforcement approaches?

A

providing incentives or rewards for adhering

charting attendance and participation into graph/chart

rewarding attendance and participation

feedback on progress

47
Q

what is involved in cognitive-behavioural approaches?

A

internal events have important role in behaviour change

goal setting e.g increasing cardiovascular fitness (most popular) - effective when flexible and self-determined and intrinsic in nature

association and dissociation - what people think of during exercise
association - how the body is feeling
dissociation - external environment (better adherence as reduces boredom and fatigue)

48
Q

what is involved in decision-making approaches?

A

decision balance sheet weighing up costs and benefits (up from 40-84%)

49
Q

what is involved in social support approaches?

A

social support - individual’s attitude towards someone else’s involvement in an exercise programme
including from leader, friends and family

50
Q

what is involved in intrinsic approaches?

A

intrinsic motivation important for continued adherence

focus on the experience itself - not external goal but exercise itself

focus on the process - process over outcome

engage in purposeful and meaningful physical activity - to the individual

51
Q

what are some examples of guidelines to improve exercise adherence?

A 
match intervention to stage of change 
provide cues 
promote being in a group
purposeful activity
goal setting
52
Q

what is exercise?

A

subset of physical activity that is structured and meaningful

53
Q

what is fitness?

A

physical attributes that enable one to be physically active

54
Q

what is sport?

A

subset of physical activity involving exercise in a competitive setting
beneficial for both physical and psychological well-being

55
Q

what are the suggested guidelines for physical activity in adults?

A

a week should contain 150 minutes of moderate intensity physical activity

or 75 minutes of vigorous intensity activity

56
Q

what is the prevalence data for adults meeting aerobic activity guideline in england?

A

66% men and 58% women (but self-report)

57
Q

what are the 2 most important reasons for changing exercise behaviour?

A

beneficial for physical and psychological well-being

preventative and treatment of conditions

58
Q

what is self-efficacy?

A

situation specific self-confidence e.g in a certain sport

59
Q

4 ways to improve self-efficacy?

A
  1. mastery experience - done previously so can do it again
  2. vicarious experience - watching others do skill/behaviour
  3. verbal persuasion - support from others and ourselves that behaviour can be done
  4. emotional arousal - important to understand how body wll react to exercise
60
Q

what is the aim of the World Health Organisation? (WHO)

A

aims to reduce physical inactivity by 15%

61
Q

what are the 4 levels of the social ecological model?

A

policy e.g laws
physical environment e.g road safety
social environment
individual influences e.g self-efficacy

62
Q

how many behaviour change techniques are included in the CALO-RE taxonomy?

A

40

63
Q

give some examples of BCTs included in the CALO-RE taxonomy

A

provide info on consequences of behaviour in general

provide normative info about others’ behaviour

goal setting

barrier identification/problem solving

prompt self-monitoring of behaviour

Sports Psychology (12 decks)

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