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
describe the physical activity maintenance model as a model for behaviour change
specifically developed for exercise adherence
predictors of maintenance include:
goal setting, self-motivation, self-efficacy, physical activity enviro and life stress
describe ecological models as models for exercise behaviour
ecological = models not specific set of variables
how environments and behaviours affect each other through intrapersonal, interpersonal, institutional and policy influences
which variables in ecological model are best predictors of physical activity?
social (social support) and physical environmental (equipment accessibility) variables
which interventions are appropriate for for each stage of the transtheoretical model?
and results
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
what are the 3 stages of the health action process approach?
1) nonintentional stage
2) intentional stage
3) action phase
which 2 models combie to make the social ecological model?
self-determination model
ecological models
what is the principle of the social ecological model?
that physial and social environment can foster increase in the 3 basic needs of autonomy, competence and relatedness
what are the 2 categories of determinants of exercise behaviour and examples?
- personal factors
- demographic variables
- cognitive and personality variables
- behaviours - environmental factors
- social environment
- physical environment
- physical activity characteristics
what are some of the major correlates of physical activity for youths?
social support age (strongest) sex (strongest) psoitive motivation and body image activity behvaiour acessibility
examples of demograhic variables as determinants of exercise adherence
good education, income and socioeconomic status, as well as being male, posiitvely associated
age and overweight negatively associated
examples of cognitive and personality variables as determinants of exercise adherence
enjoyment, intention, perceied fitness,
self-efficacy and self-motivation positively associated (strongest)
barriers and lack of time negatively associated
examples of behaviours as detrminants of exercise adherence
diet, unstructured activity in adulthood and past programme participation positively associated
smokign and type A behaviour pattern negatively associated
examples of social environment as determinants of exercise adherence
group cohesion and psysician influence positively associated
physical environment factors as determinants of exercise adherence
perceived and actual access to facilities and home equipment positively associated
climate and season negatively associated (lowest in winter)
physical activity characteristics as determinants of exercise adherence
group programme and leader qualities positively associated
intensity and perceived effort negatively associated
personal factors as determinants of exercise adherence
social support and past family influence posiitvely associated
success order of interventions in certain settings?
community settings
school settings
homes and worksites
how to promote adherence to sport psychology training programmes?
reduce perceived costs
reinforce feelings of enjoyment
individualise training programmes
what are the 6 categories of strategies to enhance exercise adherence?
- behaviour modification
- reinforcement
- decision-making
- social-support
- cognitive-behavioural
- intrinsic
what is involved in behaviour modification approaches?
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
what is involved in reinforcement approaches?
providing incentives or rewards for adhering
charting attendance and participation into graph/chart
rewarding attendance and participation
feedback on progress
what is involved in cognitive-behavioural approaches?
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)
what is involved in decision-making approaches?
decision balance sheet weighing up costs and benefits (up from 40-84%)
what is involved in social support approaches?
social support - individual’s attitude towards someone else’s involvement in an exercise programme
including from leader, friends and family
what is involved in intrinsic approaches?
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
what are some examples of guidelines to improve exercise adherence?
match intervention to stage of change provide cues promote being in a group purposeful activity goal setting
what is exercise?
subset of physical activity that is structured and meaningful
what is fitness?
physical attributes that enable one to be physically active
what is sport?
subset of physical activity involving exercise in a competitive setting
beneficial for both physical and psychological well-being
what are the suggested guidelines for physical activity in adults?
a week should contain 150 minutes of moderate intensity physical activity
or 75 minutes of vigorous intensity activity
what is the prevalence data for adults meeting aerobic activity guideline in england?
66% men and 58% women (but self-report)
what are the 2 most important reasons for changing exercise behaviour?
beneficial for physical and psychological well-being
preventative and treatment of conditions
what is self-efficacy?
situation specific self-confidence e.g in a certain sport
4 ways to improve self-efficacy?
- mastery experience - done previously so can do it again
- vicarious experience - watching others do skill/behaviour
- verbal persuasion - support from others and ourselves that behaviour can be done
- emotional arousal - important to understand how body wll react to exercise
what is the aim of the World Health Organisation? (WHO)
aims to reduce physical inactivity by 15%
what are the 4 levels of the social ecological model?
policy e.g laws
physical environment e.g road safety
social environment
individual influences e.g self-efficacy
how many behaviour change techniques are included in the CALO-RE taxonomy?
40
give some examples of BCTs included in the CALO-RE taxonomy
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
