Chapter 3: Basics of Behavior Change Flashcards
Physically Active
Meeting the recommended levels of physical activity.
Readiness to Change
How likely someone is to make a change in behavior based on their current stage of change they are in.
Health Belief Model
A model to explain health-related behaviors that suggests that an individual’s decision to adopt healthy behaviors is based largely upon his or her perception of susceptibility to an illness
and the probable severity of the illness. The person’s view of the benefits and costs of the change also are considered.
Perceived Susceptibility
Someone’s perception of the risk personal vulnerability to illness or disease.
Perceived Seriousness
Someone’s feeling regarding the severity associated with developing an illness or disease.
Blood Pressure
The pressure exerted
by the blood on the walls of the arteries; measured in millimeters of mercury (mmHg) with a sphygmomanometer.
Metabolic Syndrome
A cluster of factors associated with increased risk for coronary heart disease and diabetes.
Self-determination Theory
A theory suggesting people need to feel competent, autonomous, and connected to others in the many domains of life.
Autonomous Motivation
The capacity of a rational person to make an informed and un-coerced decision.
Controlled Motivation
Doing a task with a sense of pressure, demand, or coercion.
Autonomy
Engaging in an activity out of free will and the desire todo so.
Competence
Having the necessary ability, knowledge, or skill to do something successfully.
Relatedness
A sense of belonging and connectedness with others.
Feedback
An internal response within a learner; during information processing, it is the correctness or incorrectness of a response that is stored in memory to be used for
future reference.
Process Goals
A goal a person achieves by doing something, such as completing an
exercise session or attending a talk on stress management.
Outcome Goals
A goal that can be assessed via a measured outcome.
Product Goals
A goal that represents change in a measurable variable, such as increases in strength scores, reductions in resting heart rate, and weight loss.
Social Support
The perceived comfort, caring, esteem, or help an individual receives from other people,
Transtheoretical Model of Behavior Change
A theory of behavior that examines one’s readiness to change and identifies five stages: precontemplation, contemplation, preparation, action, and maintenance. Also called stages-of-change model.
Stages of Change Model
The TTM model that uses 5 phases of change to progress individuals in their healthy behavior.
Precontemplation stage
The stage of the transtheoretical model of behavioral change during which the individual is not yet thinking about changing.
Contemplation Stage
The stage of the transtheoretical model of behavioral change during which the individual is weighing the pros and cons of behavior change.
Preparation Stage
The stage of the transtheoretical model during which the individual is getting ready to make a change.
Action Stage
The stage of the transtheoretical
model of behavioral change during which the individual started a new behavior less than six months ago.
Maintenance Stage
The stage of the transtheoretical model of behavioral change during which the individual is incorporating the new behavior into his or her lifestyle.
Open-ended Questions
Questions that are answered with details instead of a simple yes or no.
Consciousness Raising
Finding and learning new facts and ideas for supporting healthy behavior change.
Dramatic Relief
Experiencing negative emotions because of negative behavior being seen as problematic, then feeling relief from deciding to change.
Self-reevaluation
Realizing behavior change is an important part of someone’s identity.
Environmental Reevaluation
Realizing how a behavior influences the environment, especially the social one.
Self-liberation
Deciding to change and experience a new belief in the ability to change.
Helping Relationships
Seeking and using social support for behavior change.
Counter-conditioning
Substituting healthier behaviors and cognitions or the unhealthy behavior.
Reinforcement management
Increasing rewards for healthy behavior change and decreasing rewards for unhealthy behavior.
Stimulus Control
Removing reminders and cues to engage in unhealthy behaviors and replacing the with reminders or cues for healthier behaviors.
Social Liberation
Taking advantage of opportunities to be with people who model the new behavior, noticing the social norms that reinforce the new behavior.
Social Cognitive Theory
This behavior change theory posits that all health behaviors are goal-driven through anticipation of the outcomes.
Decisional Balance
One of the four components of the transtheoretical model; refers to the numbers of pros and cons an individual perceives regarding adopting and/or maintaining an activity program.
Motivational Interviewing
A method of questioning clients in a way that encourages them to honestly examine their beliefs and behaviors, and that motivates clients to make a decision to change a particular behavior,
Relapse
ln behavior change, the return of an original problem after many lapses (slips, mistakes) have occurred.
Lapses
The expected slips or mistakes that are usually discreet events and are a normal part of the behavior-change process.
Operant Conditioning
A learning approach that considers the manner in which behaviors are influenced by their consequences.
Consequences
Variables that occur following a target behavior, such as exercise, that influence a person’s future behavior-change decisions and efforts.
Antecedents
Variables or factors that precede and influence a client’s exercise participation, including the decision to not exercise as planned.
Behavior Chains
A sequence of events in which variables both preceding and following a target behavior help to explain and reinforce the target behavior, such as participation in an exercise session.
Positive Reinforcement
The presentation of a positive stimulus following a desired behavior. This increases the likelihood that the behavior will occur again.
Stimulus Control
A means to break the connection between events or other stimuli and a behavior; in behavioral science, sometimes called “cue extinction,”
Negative Reinforcement
The removal or absence of aversive stimuli following an undesired behavior. This increases the likelihood that the behavior will occur again.
Extinction
The removal of a positive stimulus that has in the past followed a behavior.
Punishment
The presentation of aversive stimuli following an undesired behavior. Decreases the likelihood that the behavior will occur again.
Cognitive Distortions
Unproductive thought processes that paralyze clients when making behavior changes.
Locus of control
The degree to which people attribute outcomes to internal factors, such as effort and ability, as opposed to external factors, such as luck or the actions of others, People who tend to attribute events and outcomes to internal factors are said to have an internal locus of control, while those who generally attribute outcomes to external factors are said to have an external locus of control.
Cognitions
Current thoughts or feelings that can function as antecedents or consequences for overt behaviors.
