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ACE PT > Ch. 3 Basics of Behavior Change > Flashcards

Ch. 3 Basics of Behavior Change Flashcards

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1
Q

What is at the core of being an ACE Persnal Trainer?

A

It is about motivating clients to adopt behavior changes to positively impact their health, fitness, and overall quality of life

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2
Q

What factors make up behavior change?

A
  • Environmental influences are important determinants of health behavior change (social and physical)
  • Behavior change is an ongoing process, rather than a single event, and the factors that influence it change over time
  • Behavioral intention and action are not the same
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3
Q

What is the health belief model?

A

People’s ideas and underlying emotions about illnesses, prevention, and treatments may influence health behaviors and decisions about changing (or not changing) health behaviors

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4
Q

What are the 4 variables that can influence a person’s decision to change?

A 
Health Threat
- Perceived susceptibility
- Perceived seriousness
Health Behavior
-Benefits
-Barriers
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5
Q

Perceived susceptibility:

A

Refers to people’s perceptions of how likely they are to develop the illness

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6
Q

Perceived seriousness:

A

Refers to people’s perceptions regarding the short- and long-term severity of the illness

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7
Q

Beliefs about benefits of a health behavior:

A

May include how effective the person thinks a health behavior would be in preventing or treating an illness

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8
Q

Beliefs about barriers or drawbacks of a health behavior:

A

May include how difficult implementing the new behavior would be and the negative effects associated with doing so

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9
Q

What is the self-determination theory?

A

Different types of motivation (i.e. intrinsic vs extrinsic) influence the extent to which a person will seek out new activities and persevere at a given task

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10
Q

Autonomous motivation (aka?):

A

People feel as if they are behaving of their own free will, doing something because they want to do it (intrinsic motivation)

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11
Q

Controlled motivation (aka?):

A

People are doing something because they feel pressured by demands from external forces (extrinsic motivation)

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12
Q

What are the 3 psychological needs associated with the self-determination theory?

A

Competence
Autonomy
Relatedness

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13
Q

Competence:

A

Relates to the self-perception that a person can successfully perform a task, which is enhanced when they receive positive performance feedback

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14
Q

Autonomy:

A

An individual must feel that his or her behavior is self-determined and not coerced or controlled

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15
Q

Relatedness:

A

Belongingness and connectedness with others

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16
Q

How can personal trainers create environments that fulfill the psychological needs of the self-determination theory (enhance intrinsic motivation)?

A
  1. Create opportunities for mastery experiences through offering appropriately challenging exercises and consistent positive feedback
  2. Include the client in aspects of goal setting and program design
  3. Encourage a sense of camaraderie among the client and others in the fitness setting
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17
Q

What type of climate promotes a focus on individual effort and improvement where everyone is made to feel valued and welcomed and cooperation is fostered among everyone in the setting?

A

Task-involving climate

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18
Q

What type of climate highlights the most skilled or fit participants among a group and rivalry is encouraged to the point where members may feel embarrassed if they do not know how to use a piece of equipment or perform an exercise correctly?

A

Ego-involving climate

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19
Q

Caring climate:

A

Physical activity participants PERCEIVE the setting to be a safe and supportive environment that fosters a sense of belonging and where participants feel their exercise leaders have genuine concern for their well-being

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20
Q

Transtheoretical Model of Behavior Change (TTM) aka:

A

Based on the individuals readiness for change (aka stages-of-change-model)

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21
Q

What are the 4 main components of behavior change in the TTM?

A

Stages of change
Process of change
Self-efficacy
Decisional balance

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22
Q

What is the precontemplation stage?

A
  • People are physically inactive and are not even intending to begin an activity.
  • They do not see physical activity as relevant in their lives and may even discount the importance or practicality of being PA.
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23
Q

What is the contemplation stage?

A
  • People who are still inactive but are thinking about becoming more active in the near future (w/in next 6 months).
  • They are starting to consider PA as important and have begun to identify the implications of being inactive.
  • They are ambivalent about change and are still weighing pros and cons
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24
Q

What is the preparation stage?

A
  • Marked by some engagement in PA, as individuals are mentally and physically preparing to adopt an activity program
  • Activity could be a sporadic walk, periodic visit to the gym, but is inconsistent
  • Ready to adopt and live an active lifestyle
25
Q

What is the action stage?

A

Comprised of people who are engaging in regular PA but have been doing so for less than 6 months

26
Q

What in the maintenance stage?

A

Marked by regular PA participation for longer than 6 months

27
Q

Goals for Precontemplation:

A
  • Increase awareness of risks of maintaining the status quo and of the benefits of making a change
  • Focus on addressing something relevant to them
  • Have them stat thinking about change
28
Q

Strategies of Precontemplation:

A
  • Validate lack of readiness to change and clarify that this decision is theirs
  • Encourage reevaluation of current behavior and self-exploration, while not taking actin
  • Explain and personalize the inherent risks
  • Utilize general sources, including media, internet, and brochures, to increase awareness
  • Explore the clients personal values
29
Q

Goals of Contemplation:

A
  • Collaboratively explore available options

- Support cues to action and provide basic structured guidance upon request from the client and with permission

30
Q

Strategies of Contemplation:

A
  • Validate the readiness to change and clarify that this decision is theirs
  • Encourage evaluation of the pros and cons of making a change
  • Identify and promote new, positive outcome expectations and boost self-confidence
31
Q

Goals for Prepartion:

A
  • Co-create an action plan with frequent positive feedback and reinforcements on their progress
32
Q

Strategies for Prepartion:

A
  • Verify that the individual has the underlying skills for behavior change and encourage small steps toward building self-efficacy
  • Identify and assist with problem-solving obstacles
  • Assist the client in identifying social support and establishing goals
33
Q

Goals for Action:

A

-Establish the new behavior as a habit through motivation and adherence to the desire behavior

34
Q

Strategies for Action:

A
  • Use behavior-modification strategies
  • Empower clients to restructure cues and social support towards building long-term change
  • Increase awareness of inevitable lapses and bolster self-efficacy in coping with lapses
  • Support clients in establishing systems of accountability and self-monitoring
35
Q

Goals for Maintenance:

A
  • Maintain support systems

- Maintain interest and avoid boredom or burnout

36
Q

Strategies for Maintenance:

A
  • Reevaluate strategies currently in effect
  • Plan for contingencies w/ support systems, although this may no longer be needed
  • Reinforce the need for a transition from external to internal rewards
  • Encourage reevaluation of goals and action plans as needed
37
Q

Traits for Maintenance:

A
  • Empowered, but desire a means to maintain adherence

- Good capability to deal with lapses

38
Q

Traits of Action:

A
  • Desire for opportunities to maintain activities
  • Changing beliefs and attitudes
  • High risk for lapses or returns to undesirable behavior
39
Q

Traits of Prepartion:

A
  • Seeking opportunities to engage in the target behavior
40
Q

Traits of Contemplation:

A
  • Aware of the problem and weighing the benefits vs. risks of change
  • Have little understanding of how to go about change
41
Q

Traits of Precontemplation:

A
  • Unaware or under-aware of the problem, or believe that it cannot be solved
42
Q

These processes result in new ways of thinking and reinforce a client’s motivation to change.

A

Cognitive Processes

43
Q

These processes involve action-oriented learning where clients experience the behaviors and adopt those that work for them.

A

Behavioral Processes

44
Q

What is self-efficacy?

A

The degree to which an individual believes he or she can successfully perform a given behavior

45
Q

How can a PT gain knowledge about a client’s self efficacy?

A

Asking about previous experience w/ exercise, feelings and emotions associated with starting a new program, expectations and apprehensions related to program involvement, and potential barriers to program adherence

46
Q

What are the 6 sources of self-efficacy?

A
  • Past performance experience
  • Vicarious experience
  • Verbal persuasion
  • Physiological state appraisals
  • Emotional state and mood appraisals
  • Imaginal experiences
47
Q

What is decisional balance?

A

Evaluation of pros and cons about adopting and/or maintaining an activity program

48
Q

What are 2 important strategies when dealing with a lapse?

A
  • Address it before it happens through conversations with the client
  • Enhance social support
49
Q

What is willpower?

A

The ability to ignore temporary pleasure or discomfort to pursue a longer-term goal

50
Q

What is operant conditioning?

A

Process by which behaviors are influenced by their consequences

51
Q

What are stimuli that precede a behavior and often signal the likely consequences of the behavior?

A

Antecedent

52
Q

What is the act of an antecedent being manipulated in the environment to maximize the likelihood of desirable behaviors?

A

Stimulus control

53
Q

Positive reinforcement:

A

Presentation of a positive stimulus that increases the likelihood that the behavior will reoccur in the future

54
Q

Negative reinforcement:

A

Consists of the removal of something negative that once followed a behavior to increase the likelihood that a behavior will reoccur

55
Q

What are the 3 determinants for physical activity?

A
  • Personal attributes
  • Environmental attributes
  • Physical-activity factors
56
Q

What does Personal Attributes consist of?

A
  • Demographic variables
  • Health status
  • PA history
  • Psychological traits
  • Knowledge, attitudes, and beliefs
57
Q

What do Environmental Factors consist of?

A
  • Access to facilities
  • Time
  • Social Support
58
Q

What does Physical Activity Factors consist of?

A
  • Intensity

- Injury

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