Chapter 3 Ace Flashcards
Behavioral theory that states that at least four variables influence a persons decision to change — people’s ideas and underlying emotions about illness, prevention, and treatments may influence behaviors to change or not
Heath belief model
The Heath beliefs model has these four things that lead to a decision to change— what are they?
Perceived susceptibility
Perceived seriousness
Benefits
Barriers
Hypertension is what range?
High BP or elevation of resting BP above 130/80
A cluster of factors associated with increased risk for coronary heart disease and diabetes—
abdominal obesity by waist >40in in men and >35in in women. Triglyceride levels >150mg/dL High density lipoprotein levels<40 and 50mg/dL Blood pressure >130/85 Fasting glucose >110mg/dL
Metabolic syndrome (MetsS)
Theory that says different types of ______ influence the extent to which a person will seek out new activities and persevere at the task?
Self- determination theory
Autonomous motivation or ______ motivation?
Intrinsically motivated —-> Client feels as if they are doing it out of OWN free will, because they want to
Controlled motivation?
doing it because or pressure by demands or external forces
Intrinsic motivation
Internal states, like enjoyment or personal satisfaction
What are the 3 psychological needs that need to be met in the ‘self determination theory’ to have favorable conditions for supporting intrinsic motivation?
What are the key terms for describing them?
Competence: self-perception and successfully performing a task
Autonomy: self- determined, not coerced, or controlled.
Relatedness: belongingness, connected with others
What is the difference between process and outcome goals?
Process goal is competing something but outcome goal can be assessed by measured outcome
Examples are completing an exercise vs losing 5lbs
Behavioral change based Individuals readiness defined by FOUR components
Stages of change
Process of change
Self-efficacy
Decisional balance
Transtheoretical model of behavior change (TTM) or stages of change model
TTM
Stages of change
Process of Change
Self-efficacy
Decisional balance
Transtheoretical model or behavior or stages of change
5 stages of behavioral change
Precontemplation Contemplation Preparation Action Maintenance
(TTM) What is the stage that people are physically inactive and are not even intending to begin activity?
Precontemplation
(TTM) Stage with some engagement in activity but inconsistent, they are ready to adopt and live an active lifestyle- mentally and physically getting ready
Preparation
(TTM) Stage that person is doing regular activity but less that six months
Action
(TTM) Stage that is marked by regular physical activity for longer than six months
Maintenance
(One of two processes) It is defined by new ways of thinking?
Reinforces a client motivation to change
Cognitive process
(One of two processes) This process involves action oriented learning.
Where clients experience the ______ and adopt those that work for them
Behavioral process
Processes of Change (TTM)
- Finding and learning new facts, ideas, and tips that support healthy behavior change is ___?
Consciousness raising
Process of change (TTM)
- Experiencing negative emotions bc of the negative behavior that is perceived to be problematic, then feeling relief when deciding to change (IE: being physically inactive or eating fast food) this is ?
Dramatic relief
Process of change (TTM)
Realizing behavioral change is an important part of ones identity as a person
Self- re-evaluation
Process of change (TTM)
Realizing how the behavior influences the environment, especially socially
Environmental re-evaluation
Process of change (TTM)
Deciding to change and experiencing a new belief in the ability to change
Self liberation
Process of change (TTM)
Deciding to change and experiencing a new belief in the ability to change
Self-liberation
Process of change (TTM)
Substituting healthier behaviors and cognitions for the unhealthy behavior
Counter conditioning
Process of change (TTM)
Removing reminders/cues to engage in unhealthy behaviors and replacing them with reminders/cues for healthy behavior
Stimulus control
Process of change (TTM)
Taking advantage of opportunities to be with people who model the new behavior, not omg the social norms that reinforce the new behavior
Social liberation
Starting and maintaining a behavior change
Stages of change
Process of change
Self-Efficacy
Decisional balance
These are all in what model?
Two names and abbreviation
Transtheoretical model of behavior
Stages of change model
TTM
Third component of TTM - The degree to which an individual believes they can successfully perform a given behavior - it is related to program adoption and maintaince
Self- efficacy
What are the six sources of self-efficacy?
Past performance experience
Vicarious experience
Verbal persuasion
Physiology state appraisals
Emotional state and mold appraisals
Imaginal experiences
This has to do with the number of pros and cons your client perceives exercise will provide them
Decisional balance
This is the ability to ignore temporary pleasure or discomfort to pursue a long-term goal, and it is a biological function. It is a mind- body response, not a virtue. Anyone using this for long periods or for multiple task will have less resolve to make better choices
Willpower
This is the Principle if behavioral change
It is the process where one’s behaviors are impacted by their consequences?
This principle states that behaviors are strengthened when they are reinforced, positive reinforcement means that the positive or healthy behaviors have consequences that are going to increase the likelihood of the behavior happening again
Operant conditioning
This is linked to operant conditioning, this is a stimulus that comes before a behavior and commonly signals the consequences of behavior
Antecedents
This is linked to operant conditioning-
This refers to adjusting the environment to increase the likelihood of healthy behaviors.
And example of this would be choosing a gym and the director out between home and work, keeping a gym bag in the car, riding down work out times as a part of the schedule
Stimulus control
This is linked to operant conditioning-
Non-occurrence, presentation or complete removal of a aversive or positive stimulus
Consequences
This is linked to operate conditioning-
Providing positive stimulus that increases the chances that behavior will happen again
Positive reinforcement
This is linked to operant conditioning-
It is avoiding or removing aversive stimulus after an undesirable behavior. It increases the chances that behavior will happen again
Negative reinforcement
This is linked to operate conditioning—
This happens when a positive stimulus that used to follow her behavior is taken away. This reduces the chance that it will reoccur
Extinction
This is linked to operate conditioning—
This reduces the chances of behavior reoccurring
Punishment
These six things are all what type of distortion?
Jumping to conclusions
Magnification and minimization
Labeling
Overgeneralizing
Personalization and blame
All or nothing thinking
Cognitive distortions
What is a SMART Goal? And what are the 5 characteristics of it?
A collaborative process between the client in trainer
Specific Measurable Attainable Relevant Time bound
What are the 3 categories for potential Determine it’s for physical activity and adherence?
Personal attributes
Environmental factors
Physical activity factors
What are the four stages of client training relationships starting from the beginning?
Rapport, Investigation, Planning, Action
Describe motivational interviewing. Also, when would a trainer need to use this technique?
It’s designed to show supportive concern while challenging a client’s current behavior.
- Ask probing questions
- Listen effectively
- Provide educational information
- Keep the conversation friendly
- Build self-confidence
- Encourage clients to generate ideas
A trainer would need to use this technique with a client who is on the fence about taking action to start exercising
What is stimulus control?
Stimulus control is linked to behavioral change. The goal is to make being physically active as convenient as possible. Examples of this would be finding a gym that’s on the way home from work, or laying workout clothes out the night before.
What are some behavior change strategies that will encourage adherence to a workout program?
Stimulus control, written agreements and behavioral contracting, goal setting, feedback, self monitoring, and decision making.
*The most important of these is decision-making. Clients need to be involved in The process of designing and altering their program when necessary. This will give them ownership and the knowledge they need to be successful on their own.
