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KNSS 214: Introduction to Personal Fitness > Behaviour Modification > Flashcards

Behaviour Modification Flashcards

1
Q

What are the steps in the exercise drop out cycle?

A
  • excuses
  • contemplate
  • realize
  • consider
  • enroll
  • participate
  • course ends
  • stop
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2
Q

Give examples of how social and physical environments provide unhealthy practices.

A
  • driving short distances
  • riding escalators and elevators
  • remote controls
  • super-sizing meals
  • watching television/internet
  • smoking, drinking etc.
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3
Q

What is the recommended amount to walk everyday?

A

8-10 km

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4
Q

Name 8 environmental influences on diet and nutrition.

A
  • overabundance of food
  • profit for food companies
  • socializing = eating
  • eating on the go
  • large portions
  • restaurant/servers encourage more eating
  • ignoring cues of being full
  • value for dollar; free refills
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5
Q

What are values?

A
  • a person’s core beliefs and ideals
  • they govern behaviour
  • developed through a lifelong process
  • established through experience and learning
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6
Q

What does maintaining core values require?

A

requires living the principles involved to reap the benefits

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7
Q

What are habits?

A
  • familiar cues applied in performing automatic behaviour
  • occur in known environments
  • can be changed by deliberate choice
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8
Q

Where do habits form?

A
  • basal ganglia: brain area

- dopamine plays a key role

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9
Q

How do we create and break habits?

A
  • recognizing the biological processes that lead to behavioural habits
  • repeat a new behaviour under similar circumstances
  • consciously prepare to eliminate bad habits
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10
Q

What role does the pre frontal cortex play in creating helpful behaviours?

A

it is responsible for focus on long-term goals and complex thought processing

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11
Q

What is willpower?

A
  • self control

- a limited resource, depleted as the day continues

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12
Q

Name 4 factors to increase willpower.

A
  • exercise
  • adequate rest
  • quality time spent with others
  • daily meditation: develops the self-control “muscle”
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13
Q

Name 9 barriers to change.

A
  • lack of core values
  • procrastination
  • preconditioned cultural beliefs
  • gratification
  • risk complacency: not worried about risks of not exercising
  • indifference and helplessness
  • rationalization
  • illusions of invincibility
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14
Q

What is self efficacy?

A

belief in one’s own ability to perform a given task

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15
Q

What are the 4 sources for self efficacy?

A
  • mastery experiences
  • vicarious experiences
  • verbal persuasion
  • physiological cues
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16
Q

What is motivation?

A
  • drive that dictates behaviour by producing direction, energy, and persistence
  • comes from within, but is influenced by external factors
17
Q

What is locus of control?

A

concept examining the extent to which a person believes he or she can influence external environment

18
Q

What is internal locus of control?

A

control over events in one’s life comes from within

19
Q

What is external locus of control?

A

what happens to a person is a result of chance or the environment and is unrelated to a person’s own behaviour

20
Q

What are the 3 barriers to taking action?

A
  • competence
  • confidence
  • motivation
21
Q

Name the 5 steps to changing behaviour.

A
  • stop a negative behaviour
  • prevent relapse to a negative behaviour
  • develop a positive behaviour
  • strengthen a positive behaviour
  • maintain a positive behaviour
22
Q

What are two things that can aid in achieving success?

A
  • short and long term goal setting

- seeking out assistance

23
Q

What does short and long term goal setting consist of?

A
  • based on setting realistic goals and a plan
  • “contract”
  • provision of feedback
24
Q

What does seeking out assistance consist of?

A
  • developing a social network
  • rewards
  • counselling
25
Q

What is the health belief model?

A
  • attempts to explain and predict health behaviours with focus on attitudes and beliefs of the individual
26
Q

The health belief model states that individuals will engage in a healthy behaviour if:

A
  • a negative health condition can be avoided
  • their action will avoid the negative health condition
  • belief that they can do it successfully
27
Q

What is the social cognitive theory?

A
  • behaviour change is influenced by environment, self-efficacy, and characteristics of the behaviour
  • less likely to engage when seeing negative consequences (v.v.)
28
Q

What is the transtheoretical model of behaviour change (TTM)?

A
  • change is a gradual process that involves several stages
  • relapse is possible, use it and learn from it
  • dominant model of health behaviour
29
Q

What are the stages in the transtheoretical model?

A
  1. precontemplation: do not wish to change
  2. contemplation: contemplating change over the next 6 months
  3. preparation: looking to change in the next month
  4. action: implementing change for 6 months
  5. maintenance: maintaining change for 5 years
  6. termination/adoption: change has been maintained for 5+ years
30
Q

What are criticisms of the transtheoretical model?

A
  • doesn’t necessarily need to have a time frame

- recognize that relapse and recycling (moving backward) can occur…not a stage

31
Q

What are the processes of change for the TTM?

A
  • taking steps to change the behaviour
  • gather info and social awareness (research, advertisements)
  • self-analysis and emotional awareness
  • positive outlook and commitment to change
  • behaviour analysis and mindfulness
  • goals
  • substitute bad behaviours and monitor progress
  • techniques
32
Q

What is the decision making theory?

A

cost-benefit analysis

33
Q

How is the decision making theory used with the TTM?

A
  • will engage in activity when benefits outweigh costs

- cost-benefit analysis will depend on stage of change

34
Q

What is the self-determination theory?

A

identifies levels of motivation:

  • amotivation: not interested
  • other-determined: outside factors are motivators (guilt, fear, pressure etc.)
  • self-determmined extrinsic: values exercise, motivated by health or fitness gains
  • intrinsic: enjoyment of exercise, satisfying
35
Q

What is the humanistic theory of change?

A
  • self-actualization: drive
  • people are motivated by a hierarchy of needs: approval, recognition, achievement, and fulfillment of potential
  • self-exploration vs. study of the behaviour of others
36
Q

What are SMART goals?

A
  • Specific
  • Measureable
  • Achievable
  • Relevant
  • Time specific

KNSS 214: Introduction to Personal Fitness (13 decks)

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