Behaviour change theories and adherence Flashcards
What is the health belief model
A model that explains and predicts health behaviours by focusing on an individuals perceptions of a health threat, including their perceived susceptibility to a disease, the severity of that disease, the benefits of taking action, and the barriers to taking action
It has 2 components - health threat (made up of perceived susceptibility and perceived seriousness) and health behaviour (made of benefits and barriers) - both which influence the decision to change
Describe the stages of the transtheoretical model of behavior change.
Contemplation - aware of problems, not sure WHAT to do
Preparation - actively seeking opportunities and trying new things
Action - changing beliefs and attitudes
Maintenance - empowered, actions are becoming habits, but still wants support
What factors impact exercise adherence?
Personal factors
-demographic variables e.g. age, gender, education, income
-personality varaibles - enjoyment, knowledge of exercise, self-efficacy
-behaviours - eating habits, past activity, smoking
Environmental factors
-social environment - exercise class size, group cohesion
physical environment - weather, time, distance from home
What is social support and is it/how is it important to behavior change?
Social support = network of people who can provide emotiona, informational or practical assistance
Important for behaviour change as it can increase motivation and chance of adopting new positive habits by offering encouragement, guidance, and accountability from friends, family etc
What type of exercise programs make exercise adherence difficult?
Too challenging
Overly restrictive
Too heavily focused on fitness data
Describe the self-determination theory.
Explains how people are motivated and how different types of motivation affect their well-being
Suggests that people have 3 basic psychological needs that are essential for growth and development
Autonomy - need to feel in control of ones behaviour and to have a choice
Competence - need to feel effective
Relatedness - need to feel connected to others and sense of belonging
SDT suggests that satisfying these needs promotes intrinsic motivation
Describe the ecological model.
Describes the complex interactions between multiple factors that affect health, behaviour or other outcomes
Factors include:
relationships (family, friends)
rules, regulations
community design
economic structures
Biological barriers to exercise programs
Health conditions
Age
Shortness of breath
Joint pain
Social barriers to exercise programs
Lack of support from family/friends
Feeling uncomfortable exercising in a group (due to perceived fitness levels, lack of access to inclusive activates, cultural expectations that discourage physical activity)
Socioeconomic status
Work demands
Physical barriers to exercise programs
Injury/fear of reinjury
Physical condition
Cognitive decline
What are some strategies and approaches to improve exercise adherence?
Reinforcement approaches - publicly chart attendance, providing feedback on progress
Cognitive-behavioural approaches - goal setting, exercise goals should be self set and not instructor set, flexible not fixed, balanced with other goals in life
What is affect? How is affect an important factor in exercise adherence?
Affect = state of mind that occurs in response to emotion
Positive emotions can motivate someone to exercise while negative emotions can act as a barrier, discouraging them from engaging in PA
What is health behaviour
Behaviour related to, or affecting health
what percentage of american adults meet aerobic activity guidelines
what percentage of american adults meet strengthening guidelines
47%
24%
What is the biomedical model
Focuses primarily on the physical causes and symptoms of disease and other health problems
What is the biopsychosocial model
Incorporates the interplay between
biological, psychological, and social
well-being on health
Common obstacles to exercise
1 = lack of time
lack of energy/motivation
lack of access to facilities
unrealistic goals
perceived lack of improvement
lack of social support
Mental and psychological barriers to exercise
Anxiety
Negative self talk
Lack of confidence
what is the theory of planned behavior
suggests a person’s behavior is largely determined by their intention to perform that behavior, which is influenced by their attitude towards the behavior, subjective norms (what they believe others think they should do), and their perceived behavioral control (how easy they believe it is to perform the behavior)
pros and limits of the theory of planned behaviour
pros - widely applied in various fields
frequently used to design interventions and campaigns aimed at promoting positive behaviors
limits - dosent predict actual behaviour as it can fail to account for complex factors like situational influences, emotions, habits, and environmental constraints that can significantly impact behavior
Pros and cons of TTM
Process orientated - it acknowledges the stages individuals go through to reach behaviour change
Personalised interventions - allows for interventions to be designed specifically for an individuals current state of change,
Cons
Stage ambiguity
Potential for missaplication - If stages are not accurately assessed, interventions may not be optimally effective.
3 most important factors that influence motivation
Competence
Autonomy
Relatedness
According to research on adherence to exercise programs, what percentage of individuals starting an exercise program are likely to drop out after six months?
50%
