Behaviour Modification Flashcards
What are the steps in the exercise drop out cycle?
- excuses
- contemplate
- realize
- consider
- enroll
- participate
- course ends
- stop
Give examples of how social and physical environments provide unhealthy practices.
- driving short distances
- riding escalators and elevators
- remote controls
- super-sizing meals
- watching television/internet
- smoking, drinking etc.
What is the recommended amount to walk everyday?
8-10 km
Name 8 environmental influences on diet and nutrition.
- 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
What are values?
- a person’s core beliefs and ideals
- they govern behaviour
- developed through a lifelong process
- established through experience and learning
What does maintaining core values require?
requires living the principles involved to reap the benefits
What are habits?
- familiar cues applied in performing automatic behaviour
- occur in known environments
- can be changed by deliberate choice
Where do habits form?
- basal ganglia: brain area
- dopamine plays a key role
How do we create and break habits?
- recognizing the biological processes that lead to behavioural habits
- repeat a new behaviour under similar circumstances
- consciously prepare to eliminate bad habits
What role does the pre frontal cortex play in creating helpful behaviours?
it is responsible for focus on long-term goals and complex thought processing
What is willpower?
- self control
- a limited resource, depleted as the day continues
Name 4 factors to increase willpower.
- exercise
- adequate rest
- quality time spent with others
- daily meditation: develops the self-control “muscle”
Name 9 barriers to change.
- 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
What is self efficacy?
belief in one’s own ability to perform a given task
What are the 4 sources for self efficacy?
- mastery experiences
- vicarious experiences
- verbal persuasion
- physiological cues
What is motivation?
- drive that dictates behaviour by producing direction, energy, and persistence
- comes from within, but is influenced by external factors
What is locus of control?
concept examining the extent to which a person believes he or she can influence external environment
What is internal locus of control?
control over events in one’s life comes from within
What is external locus of control?
what happens to a person is a result of chance or the environment and is unrelated to a person’s own behaviour
What are the 3 barriers to taking action?
- competence
- confidence
- motivation
Name the 5 steps to changing behaviour.
- stop a negative behaviour
- prevent relapse to a negative behaviour
- develop a positive behaviour
- strengthen a positive behaviour
- maintain a positive behaviour
What are two things that can aid in achieving success?
- short and long term goal setting
- seeking out assistance
What does short and long term goal setting consist of?
- based on setting realistic goals and a plan
- “contract”
- provision of feedback
What does seeking out assistance consist of?
- developing a social network
- rewards
- counselling
What is the health belief model?
- attempts to explain and predict health behaviours with focus on attitudes and beliefs of the individual
The health belief model states that individuals will engage in a healthy behaviour if:
- a negative health condition can be avoided
- their action will avoid the negative health condition
- belief that they can do it successfully
What is the social cognitive theory?
- behaviour change is influenced by environment, self-efficacy, and characteristics of the behaviour
- less likely to engage when seeing negative consequences (v.v.)
What is the transtheoretical model of behaviour change (TTM)?
- change is a gradual process that involves several stages
- relapse is possible, use it and learn from it
- dominant model of health behaviour
What are the stages in the transtheoretical model?
- precontemplation: do not wish to change
- contemplation: contemplating change over the next 6 months
- preparation: looking to change in the next month
- action: implementing change for 6 months
- maintenance: maintaining change for 5 years
- termination/adoption: change has been maintained for 5+ years
What are criticisms of the transtheoretical model?
- doesn’t necessarily need to have a time frame
- recognize that relapse and recycling (moving backward) can occur…not a stage
What are the processes of change for the TTM?
- 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
What is the decision making theory?
cost-benefit analysis
How is the decision making theory used with the TTM?
- will engage in activity when benefits outweigh costs
- cost-benefit analysis will depend on stage of change
What is the self-determination theory?
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
What is the humanistic theory of change?
- 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
What are SMART goals?
- Specific
- Measureable
- Achievable
- Relevant
- Time specific
