C4: Basics of Behavioral Change and Health Psychology

Question 1

What does the health belief theory model predict?

Answer 1

The health belief theory model predicts that people will engage in a health behavior based on the perceived threat they feel regarding a health problem and the pros and cons of adopting the behavior.

Question 2

What are the factors that affect the perceived threat regarding a health problem?

Answer 2

1. Perceived seriousness: Feelings one has about the seriousness of contracting an illness/leaving an illness untreated. This is based on the severity of the potential consequences of the problem.
2. Perceived susceptibility: Appraisal of the likelihood of developing a problem - extent with which they believe they are vulnerable to a health problem.

Question 3

What is the definition of self-efficacy?

Answer 3

The belief in one’s capabilities to successfully be physically active.

Question 4

What are the 6 sources of self-efficacy?

Answer 4

Past performance
Vicarious experience
Verbal persuasion - feedback from teaching/encouragement
Physiological state appraisals related to exercise participation - arousal, pain, fatigue
Emotional state and mood appraisals of program participation
Imaginal experiences

Question 5

What is the individual readiness for change theory that helps to start and maintain exercise behavioral change?

Answer 5

Transtheoretical model of behavioral change (TTM) or stages-of-change. There are 4 components:

1. Stages of change
2. Processes of change
3. Self-efficacy
4. Decisional balance

Question 6

What are the 5 stages of stages of change?

Answer 6

1. Precontemplation: Sedentary, not even considering
2. Contemplation: Still sedentary but considering physical activity as important
3. Preparation: Marked by some physical activity, but inconsistent
4. Action: Regular physical activity but for less than 6 months
5. Maintenance: Regular physical activity for more than 6 months

Question 7

What is the relationship between stage of change and self-efficacy?

Answer 7

By positively influencing self-efficacy, a person may progress through the stages more efficiently. This is especially critical for those in precontemplation and contemplation stages.

Question 8

What is operant conditioning?

Answer 8

Operant conditioning is the process by which behaviors are influenced by their consequences. It examines the behavior chains (antecedents, behaviors and consequences) that lead to the engagement of certain behaviors and avoidance of others.

Question 9

What is the most important component of operant conditioning?

Answer 9

Consequences.

1. Positive reinforcement
2. Negative reinforcement
3. Extinction: When a positive stimulus to a behavior is removed, reducing recoccurrence of behavior
4. Punishment: Decreases reoccurrence of behavior

Question 10

What is shaping/the process of shaping?

Answer 10

Shaping is the process of using reinforcements to gradually achieve a target behavior. Beginning with the performance of a basic skill that the client is capable of doing, then adding on difficulty and targets, as it’s critical for building self-efficacy.

Question 11

What is stimulus control and one of the important stimulus control techniques?

Answer 11

Stimulus control refers to making adjustments to the environment to increase the likelihood of healthy behaviors. The goal is to make being physically active as convenient as possible. An important technique is to surround clients with other people who have similar health and fitness goals.

Question 12

What is willpower?

Answer 12

The ability to ignore temporary pleasure or discomfort to pursue a longer-term goal. Using willpower is in essence, using one’s rational side to control or dictate what the emotional side wants. Given than willpower is limited, clients should have strategies to conserve it.