Behavioural Approaches

Question 1

What is the purpose of behavioural approaches?

Answer 1

teach people behavioural skills to help initiate and maintain an activity program

Question 2

What are the 4 main strategies for behavioural approaches?

Answer 2

1. Recognize cues and opportunities for being active
2. Develop strategies to maintain activity levels
3. Learn to recognize and manage situations that can sabotage plans
4. Develop strategies to prevent relapse

Question 3

What are the most common behavioural interventions? (8)

Answer 3

1. Setting goals
2. Developing action plans and coping plans
3. Self-monitoring
4. Rewards
5. Feedback
6. Time management
7. Behavioural contract
8. Stress management

Question 4

What are the principles for SMARTS goals?

Answer 4

Specific

Measureable

Adjustable

Realistic

Time-frame

Self-determined

Question 5

What are some considerations for SMARTS goals? (7)

Answer 5

– Challenging but realistic
       – Immediate goals no more than >5% increase or decrease
– Focus on process and performance goals
– Set long-term goals first, then short-term goals
– re-evaluate
– add a reward
– make it public
– develop a plan

Question 6

What are 7 points about goal setting research that was discussed in class?

Answer 6

1. Goal-setting interventions equally effective across age, gender, BMI level and activity level
2. Short-term and long-term goal setting interventions are similarly effective
3. Goal-setting interventions are similarly effective whether they are in-person, through technology or a combination of the two
4. Moderate intensity goals for exercise initiates
5. Goal-setting interventions are more effective
6. Short-term goals (daily vs. weekly) are more effective
7. Set goals in conjunction with other behavioural strategies

Question 7

What is action planning and how would you use it?

Answer 7

– Action planning are self-regulatory strategies to identify potential opportunities to put goals into action
– initiate goal-related behaviour quicker
– start becoming physically active
– maintain physical activity levels
– recognize opportunities to be physically active

Question 8

What is self-monitoring and how would you use it?

Answer 8

– self monitoring is to keep a record of one’s exercise behaviours in order to track progress and identify barriers to goal achievement
– Good for new exercisers or people who have consistently struggled to stick to a workout program
– make it easy and quick
– assist person in selecting a method that works for them

Question 9

What is coping planning and how would you use it?

Answer 9

– coping planning is a self-regulatory strategy designed to identify personal barriers and create a solution to address that barrier
– multiphase process
– assumes that peopel know what their barriers are
– can protect intentions goals
– leads to more successful adherence to health behaviours

Question 10

Understand the research pertaining to the use of apps as a behavioural strategy. Statistics, behavioural change techniques (6), effects and issues

Answer 10

– 1/5 smartphone users download health app
– 38% of health app users download physical activity app

– Behaviour change techniques

   1. Feedback
   2. Goal Setting
   3. Social support/comparison
   4. Prompts – goals, practice, rewards
   5. Self-monitoring
   6. Action planning

– effective in increasing physical activity time and intensity

– Problems
– Effectiveness based on frequent use
– often must use several apps to combine more effective techniques
– Few use action planning
– often lack personalization

Question 11

Diagram and explain the relapse prevention model

Answer 11

– Identify high-risk thoughts, feelings and situations that might prompt a release
– plan for a relapse before it occurs – coping planning
– change one’s thinking
– Realize that relapses are inevitable and normal
– Exercise goals should be adjustable