Behaviour Modification

Question 1

What percentage of Canadian drop out of fitness programs?

Answer 1

70%

Question 2

Stages of the Exercise/Dropout Cycle

Answer 2

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...

Question 3

What does it mean to live in a toxic environment?

Answer 3

everything is made easier which aggravates the sedentary lifestyle

Question 4

What are the barriers to change?

Answer 4

Procrastination
preconditioned cultural belief
gratification 
risk complacency
complexity
indifference and helplessness
illusion of invincibility

Question 5

Define procrastination

Answer 5

tomorrow is a better day to start

Question 6

define preconditioned cultural beliefs

Answer 6

the feeling that we are a product of our environment

Question 7

explain gratification

Answer 7

people want instant gratification instead of long term results

Question 8

define risk complacency

Answer 8

consequences of unhealthy lifestyle dont manifest until years later

Question 9

explain complexity

Answer 9

some exercise routines could be too complex for a beginner, they can feel overwhelmed

Question 10

indifference and helplessness means…

Answer 10

the ‘defeatist’ attitude where they think they have no control over their health

Question 11

define rationalization

Answer 11

when people tell themselves they are healthy when they are not

Question 12

explain illusions of invincibility

Answer 12

when people think they are the exception to the harms of an unhealthy lifestyle

Question 13

tip for procrastination

Answer 13

ask: why wait until tomorrow when I can start today?

Question 14

tip for preconditioned cultural beliefs

Answer 14

find a like-minded partner to over come the barrier with

Question 15

tip for gratification

Answer 15

ask yourself if its really worth it

Question 16

tip for risk complacency

Answer 16

how long do you want to live? what type of health do you want to have?

Question 17

tip for complexity

Answer 17

take it one step at a time

Question 18

tip for indifference and helplessness

Answer 18

realize that only you are control over your own health

Question 19

tip for rationalization

Answer 19

learn to recognize a problem when its there

Question 20

define motivation

Answer 20

the desire and will to do something. mostly comes from within but there are external factors that could affect motivation

Question 21

4 ways to maintain motivation

Answer 21

seek out a new experience
start small
remind yourself of the benefits
commit to training goals

Question 22

internal vs external locus of control

Answer 22

internal: everything is in your power, generally v stressed out.
external: feel like nothing is in their control, more laid back

Question 23

problems with confidence vs competence

Answer 23

confidence: have the skill but dont believe you can do it
competence: lacking skills to participate

Question 24

define self efficacy

Answer 24

belief in ones ability succeed in a specific situation, the ability to PERSIST

Question 25

things that can increase self efficacy

Answer 25

prior success
seeing someone else succeed
encouragement from others