Ch. 3 Basics of Behavior Change Flashcards
What is at the core of being an ACE Persnal Trainer?
It is about motivating clients to adopt behavior changes to positively impact their health, fitness, and overall quality of life
What factors make up behavior change?
- 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
What is the health belief model?
People’s ideas and underlying emotions about illnesses, prevention, and treatments may influence health behaviors and decisions about changing (or not changing) health behaviors
What are the 4 variables that can influence a person’s decision to change?
Health Threat - Perceived susceptibility - Perceived seriousness Health Behavior -Benefits -Barriers
Perceived susceptibility:
Refers to people’s perceptions of how likely they are to develop the illness
Perceived seriousness:
Refers to people’s perceptions regarding the short- and long-term severity of the illness
Beliefs about benefits of a health behavior:
May include how effective the person thinks a health behavior would be in preventing or treating an illness
Beliefs about barriers or drawbacks of a health behavior:
May include how difficult implementing the new behavior would be and the negative effects associated with doing so
What is the self-determination theory?
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
Autonomous motivation (aka?):
People feel as if they are behaving of their own free will, doing something because they want to do it (intrinsic motivation)
Controlled motivation (aka?):
People are doing something because they feel pressured by demands from external forces (extrinsic motivation)
What are the 3 psychological needs associated with the self-determination theory?
Competence
Autonomy
Relatedness
Competence:
Relates to the self-perception that a person can successfully perform a task, which is enhanced when they receive positive performance feedback
Autonomy:
An individual must feel that his or her behavior is self-determined and not coerced or controlled
Relatedness:
Belongingness and connectedness with others
How can personal trainers create environments that fulfill the psychological needs of the self-determination theory (enhance intrinsic motivation)?
- Create opportunities for mastery experiences through offering appropriately challenging exercises and consistent positive feedback
- Include the client in aspects of goal setting and program design
- Encourage a sense of camaraderie among the client and others in the fitness setting
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?
Task-involving climate
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?
Ego-involving climate
Caring climate:
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
Transtheoretical Model of Behavior Change (TTM) aka:
Based on the individuals readiness for change (aka stages-of-change-model)
What are the 4 main components of behavior change in the TTM?
Stages of change
Process of change
Self-efficacy
Decisional balance
What is the precontemplation stage?
- 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.
What is the contemplation stage?
- 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
What is the preparation stage?
- 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
What is the action stage?
Comprised of people who are engaging in regular PA but have been doing so for less than 6 months
What in the maintenance stage?
Marked by regular PA participation for longer than 6 months
Goals for Precontemplation:
- 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
Strategies of Precontemplation:
- 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
Goals of Contemplation:
- Collaboratively explore available options
- Support cues to action and provide basic structured guidance upon request from the client and with permission
Strategies of Contemplation:
- 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
Goals for Prepartion:
- Co-create an action plan with frequent positive feedback and reinforcements on their progress
Strategies for Prepartion:
- 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
Goals for Action:
-Establish the new behavior as a habit through motivation and adherence to the desire behavior
Strategies for Action:
- 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
Goals for Maintenance:
- Maintain support systems
- Maintain interest and avoid boredom or burnout
Strategies for Maintenance:
- 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
Traits for Maintenance:
- Empowered, but desire a means to maintain adherence
- Good capability to deal with lapses
Traits of Action:
- Desire for opportunities to maintain activities
- Changing beliefs and attitudes
- High risk for lapses or returns to undesirable behavior
Traits of Prepartion:
- Seeking opportunities to engage in the target behavior
Traits of Contemplation:
- Aware of the problem and weighing the benefits vs. risks of change
- Have little understanding of how to go about change
Traits of Precontemplation:
- Unaware or under-aware of the problem, or believe that it cannot be solved
These processes result in new ways of thinking and reinforce a client’s motivation to change.
Cognitive Processes
These processes involve action-oriented learning where clients experience the behaviors and adopt those that work for them.
Behavioral Processes
What is self-efficacy?
The degree to which an individual believes he or she can successfully perform a given behavior
How can a PT gain knowledge about a client’s self efficacy?
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
What are the 6 sources of self-efficacy?
- Past performance experience
- Vicarious experience
- Verbal persuasion
- Physiological state appraisals
- Emotional state and mood appraisals
- Imaginal experiences
What is decisional balance?
Evaluation of pros and cons about adopting and/or maintaining an activity program
What are 2 important strategies when dealing with a lapse?
- Address it before it happens through conversations with the client
- Enhance social support
What is willpower?
The ability to ignore temporary pleasure or discomfort to pursue a longer-term goal
What is operant conditioning?
Process by which behaviors are influenced by their consequences
What are stimuli that precede a behavior and often signal the likely consequences of the behavior?
Antecedent
What is the act of an antecedent being manipulated in the environment to maximize the likelihood of desirable behaviors?
Stimulus control
Positive reinforcement:
Presentation of a positive stimulus that increases the likelihood that the behavior will reoccur in the future
Negative reinforcement:
Consists of the removal of something negative that once followed a behavior to increase the likelihood that a behavior will reoccur
What are the 3 determinants for physical activity?
- Personal attributes
- Environmental attributes
- Physical-activity factors
What does Personal Attributes consist of?
- Demographic variables
- Health status
- PA history
- Psychological traits
- Knowledge, attitudes, and beliefs
What do Environmental Factors consist of?
- Access to facilities
- Time
- Social Support
What does Physical Activity Factors consist of?
- Intensity
- Injury
