Behaviour change Flashcards
Reason to exercise
- Weight control
- ^ health
- ↓ stress & depression
- Fun
- ^ self esteem
- socialising
Reasons for not exercising
- Perceived lack of time
- Lack of energy
- lack of motivation
- sedentary behaviour
Problem of exercise adherence
- 50% dropout from exercise programmes within 6 months
- Because prescriptions ignore psychological readiness, do not ^ motivation, can be too challenging & don’t promote long term behaviour change
Theory of planned behaviour - explain
- Attitudes, subjective norms & perceived behaviour control influence intentions which in turn dictate behaviour
- Attitudes (towards a behaviour)
- Subjective norms (product of beliefs about others opinions & personal motivation to comply)
- Perceived behavioural control (perceived of personal ability to perform behaviour)
How TPB can change behaviour & ^ sporting participation
- Understand participants central beliefs (fun, ^ skill, cause injuries ect) & consider them when implementing a training programme
Self determination theory - explain
- when motivation to feel connected to others, function effectively & feel a sense of personal imitative
How SDT can change behaviour & ^ sporting participation
- Autonomy in exercise & strong social support = ^ motivation & exercise adherence
Ecological models - explain
- How environments & behaviours effect each other (intrapersonal, interpersonal, institutional & policy)
How Ecological model can change behaviour & ^ sporting participation
- The physical environment will influence behaviour
- prompts for stair use, fitness centre access, opportunities ect
Determinants of exercise adherence
- Demographic - age, gender
- Psychological - motivation, body image
- Behavioural - previous experience, lifestyle
- Sociocultural - influences, social support
- Environmental, facilities access, local area
Demographic variables
- Education, income & socioeconomic status all positively linked to PA
- PA ↓ w/ age
- Males > Females
Cognitive & personality variables
- ^ Self efficacy & motivation = ^ PA
- personality variables also interact & influence PA
Behaviours
- Early sport involvement = position relationship = ^ adult PA patterns
Environmental factors
- Social - ^ social support = ^ PA & adherence
- Physical - Perceived convenience & availability of activities (climate & time also influence)
- PA characteristics - intensity, frequency, duration all effect. discomfort (eg running vs walking) during program affects adherence. Group programs > induvial
Settings for exercise interventions
- Informational - prompt community wide change eg stair use
- Behavioural/social - school PE support community or individual health change
- Environmental/policy - ^ access to PA
Strategies for ^ exercise adherence - Behaviour modification
- Using prompts to initiate behaviour (PA) can be verbal, physical or symbolic
- Contracting - signing an exercise contract (expectations & responsibilities)
Strategies for ^ exercise adherence - Reinforcement approaches
- Charting attendance ^ participation
- Reward attendance & participation
- Feedback (individualised feedback = better)
Strategies for ^ exercise adherence - Cognitive - behavioural approach
Goal setting - should be self set, flexible & time based
Association & dissociation - thinking about the environment rather than feelings may ^ adherence because boredom & fatigue ↓
Strategies for ^ exercise adherence - Decision making approaches
- decision balance sheet w/ pros & cons ^ adherence because they make the positive decision to adhere
Strategies for ^ exercise adherence - Social support approaches
- social support eg verbal reminders, companionship, practical assistance, transport ect
- ^ SS = ^ PA adherence/levels
Strategies for ^ exercise adherence - Intrinsic
- Extrinsic motivation = initial success then potential drop off
- Intrinsic = longer lasting motivation, if PA is found fun/motivating much more likely to be adhered to
^ adherence guidelines
- Provide cues, make it fun, promote groups/buddies, range of activates, individual feedback, rewards, record PA, social support, ect
