Behaviour Modification Flashcards
What percentage of Canadian drop out of fitness programs?
70%
Stages of the Exercise/Dropout Cycle
Contemplate exercise realize need for exercise consider fitness course enroll in fitness course participate in exercise course ends stop exercising find excuses for not exercising contemplate...
What does it mean to live in a toxic environment?
everything is made easier which aggravates the sedentary lifestyle
What are the barriers to change?
Procrastination preconditioned cultural belief gratification risk complacency complexity indifference and helplessness illusion of invincibility
Define procrastination
tomorrow is a better day to start
define preconditioned cultural beliefs
the feeling that we are a product of our environment
explain gratification
people want instant gratification instead of long term results
define risk complacency
consequences of unhealthy lifestyle dont manifest until years later
explain complexity
some exercise routines could be too complex for a beginner, they can feel overwhelmed
indifference and helplessness means…
the ‘defeatist’ attitude where they think they have no control over their health
define rationalization
when people tell themselves they are healthy when they are not
explain illusions of invincibility
when people think they are the exception to the harms of an unhealthy lifestyle
tip for procrastination
ask: why wait until tomorrow when I can start today?
tip for preconditioned cultural beliefs
find a like-minded partner to over come the barrier with
tip for gratification
ask yourself if its really worth it
tip for risk complacency
how long do you want to live? what type of health do you want to have?
tip for complexity
take it one step at a time
tip for indifference and helplessness
realize that only you are control over your own health
tip for rationalization
learn to recognize a problem when its there
define motivation
the desire and will to do something. mostly comes from within but there are external factors that could affect motivation
4 ways to maintain motivation
seek out a new experience
start small
remind yourself of the benefits
commit to training goals
internal vs external locus of control
internal: everything is in your power, generally v stressed out.
external: feel like nothing is in their control, more laid back
problems with confidence vs competence
confidence: have the skill but dont believe you can do it
competence: lacking skills to participate
define self efficacy
belief in ones ability succeed in a specific situation, the ability to PERSIST
things that can increase self efficacy
prior success
seeing someone else succeed
encouragement from others
