Chapter 3: Health Behavior Sciences Flashcards
A field of psychology that examines the causes of illness and studies ways to promote and maintain health, prevent and treat illness and improve the health care system
Health psychology
A state of complete physical, mental and social well being and not merely the absence of disease
Health
A state of well being in which the individual realizes their abilities can cope with normal stresses of life and work productively and is able to make a contribution to their community
Mental health
Positive set of factors related to optimal health
Wellness
6 elements of wellness:
Emotional Intellectual Social Environmental Physical Spiritual
Diseases associated with too little activity or exercise
Hypokinetic diseases
hypo = too little kinectic = activity
4 examples of hypokinetic diseases:
Cardiovascular diseases
Diabetes
Low back pain
Obesity
Behavior is influenced by its consequences
Looks at the relationship between _ and_
Operant conditioning
Antecedents- behavior and consequences
Stimuli that precede a behavior and often signal the likely consequences of behavior
Antecedents
_ is a means to break the connection Between events or stimuli and behavior
In behavioral science referred to as_
Stimulus control
Cue extinctions
_ is removal or avoidance of aversive stimulus following a desirable behavior also increases the likelihood of the behavior occurring again
Removing a negative condition in order to strengthen in order to strengthen a desired behavior
Negative reinforcement
_ support
Coach provides empathy, concern and acceptance
Client will feel valued
Emotional support
_ support
Provide educational services and other concrete and direct methods of assistance
Tangible
_ support
Problem solving
Advice, guidance
Videos, pamphlets, books, etc
Informational
_ support
Create a sense of belonging and comfort
Discussing comfort related issues about being in a gym or medical fitness centers
Companionship
Those who perceive their health to be poor are _ to adhere to an activity program
Unlikely
Belief in personal control over health outcomes
Predictor of _
Locus of control
Unsupervised exercise activity
presentation of positive stimulus, increases the likelihood that a behavior will reoccur
positive reinformcement
when a positive stimulus that once followed a behavior is removed an the likelihood of the behavior occurring again is reduced
extinction
an aversive stimulus following an undesirable behavior , decreased the likelihood of that behavior occurring again
punishment
4 primary types of social support
emotional
tangible
informational
companionship
looking at things in absolute, black and white categories
all-or-nothing thinking
viewing a negative event as a never-ending pattern of defeat
overgeneralization
dwelling on the negatives and ignoring the positive
mental filter
inisisting that accomplishments or positive qualities “don’t count”
discounting the positives
a. mind reading - assuming people are acting negatively, when there is no evidence
b. fortune telling - arbitrarily predicting that things will turn out badly
jumping to conclusions
blowing things out of proportion or shrinking their importance inappropriately
magnification or minimization
“i feel like an idiot, so I must really be one
or
“I don’t feel like doing this so I will put it off
emotional reasoning
criticizing oneself or others with “shoulds or shouldn’ts
“musts, oughts, have-tos
“it’s horrible, terrible, awful and catastrophic and it should not be
should or catastrophe statements
identifying ones shortcommings
I’m a jerk, a fool or a loser
labeling
blaming oneself for something that the person is not entirely responsible for
personalization and blame
“examine the evidence” - 2 questions to ask:
what are the facts?
What do they show?
experimental technique - ask:
how could you test this thought to find out if it’s really valid
socratic method - ask questions that:
lead to the inconsistencies in irrational thoughts
people in this stage are sedentary and not even considering an activity program
pre-contemplation
people in this stage are still sedentary but are starting to consider the importance of activity and have begun to identify the implications of being inactive
contemplation
people in this stage perform some physical activity as they are mentally and physically preparing to adopt an activity program
preparation
during this stage people are engaing in regular physical activity but have been doing so for less than 6 months
action
this stage is marked by regular physical activity participation for longer than 6 months
maintenance
_ stage
encourage client to start thinking about change
express concern about specific symptoms
ask client what are advantages to change
relapse often happens in this stage
pre-contemplation
_ stage
ask client to review pros and cons of healthy behavior change
ask client to list benefits and obstacles to change
ask client how to overcome barriers listed
contemplation stage
_ stage
ask client to create a plan for making healthy lifestyle changes
investigate: weightloss programs, health clubs
identifying friends with whom the client can share a lifestyle
client says “I will”
preparation
_ stage
the assistance of the health coach is most important in this stage
focus on long term advantages, encourage, social support
celebrate any and all success
SMART GOALS
action
_ stage
preventing relapse is key
internal rewards to prevent slipping backward
the client says “I am”
maintenance
on a scale of 1 to 10:
below 4 suggests the client is at the _ stage
pre-contemplation
most important and powerful predictor of self efficacy is pa
past performance experience
when confidence is high
_ have a weaker appeal
temptations
when confidence is low
_can become overwhelming
temptations
the number of pros/cons the client perceives regarding adopting and / or maintaining an activity program
decisional balance
_ predicts that people will engage in health behavior based on the perceived threat they feel regarding a health problem
health belief model
self efficacy influences 3 important participation variables:
task choice
effort
persistence_
theory _
the intention to perform a healthy behavior is related to the actual performance of that behavior
behavior is due to rational decision making
intentions formed by what client thinks others think about their ability, personal attitudes and self efficacy
theory of reasoned action TRA
_ theory
behavior can be explained by understanding the interactions between the the individual , his or her environment and his or her behavior
Social cognitive theory
self monitoring will lead to
more rapid self correcting behaviors
_ is related to operant conditioning
stimulus control
_ occurs when reinforcements are used to gradually achieve a target behavior
shaping
2 types of behavior modification techniques:
stimulus control
shaping
2 types of cognitive techniques:
goal setting
feedback
type of feedback most important for long term adherence
intrinsic feedback
4 core components of the TTM model:
Processes of change
Decisional balance
Self efficacy
Situational temptations to relapse
