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Health Coach Certification > Chapter 3: Health Behavior Sciences > Flashcards

Chapter 3: Health Behavior Sciences Flashcards

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ACE ® Health Coach flashcards
1
Q

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

A

Health psychology

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2
Q

A state of complete physical, mental and social well being and not merely the absence of disease

A

Health

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3
Q

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

A

Mental health

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4
Q

Positive set of factors related to optimal health

A

Wellness

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5
Q

6 elements of wellness:

A 
Emotional
Intellectual
Social
Environmental 
Physical
Spiritual
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6
Q

Diseases associated with too little activity or exercise

A

Hypokinetic diseases

hypo = too little
kinectic = activity
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7
Q

4 examples of hypokinetic diseases:

A

Cardiovascular diseases
Diabetes
Low back pain
Obesity

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8
Q

Behavior is influenced by its consequences

Looks at the relationship between _ and_

A

Operant conditioning

Antecedents- behavior and consequences

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9
Q

Stimuli that precede a behavior and often signal the likely consequences of behavior

A

Antecedents

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10
Q

_ is a means to break the connection Between events or stimuli and behavior

In behavioral science referred to as_

A

Stimulus control

Cue extinctions

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11
Q

_ 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

A

Negative reinforcement

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12
Q

_ support

Coach provides empathy, concern and acceptance
Client will feel valued

A

Emotional support

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13
Q

_ support

Provide educational services and other concrete and direct methods of assistance

A

Tangible

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14
Q

_ support

Problem solving
Advice, guidance

Videos, pamphlets, books, etc

A

Informational

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15
Q

_ support

Create a sense of belonging and comfort
Discussing comfort related issues about being in a gym or medical fitness centers

A

Companionship

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16
Q

Those who perceive their health to be poor are _ to adhere to an activity program

A

Unlikely

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17
Q

Belief in personal control over health outcomes

Predictor of _

A

Locus of control

Unsupervised exercise activity

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18
Q

presentation of positive stimulus, increases the likelihood that a behavior will reoccur

A

positive reinformcement

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19
Q

when a positive stimulus that once followed a behavior is removed an the likelihood of the behavior occurring again is reduced

A

extinction

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20
Q

an aversive stimulus following an undesirable behavior , decreased the likelihood of that behavior occurring again

A

punishment

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21
Q

4 primary types of social support

A

emotional
tangible
informational
companionship

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22
Q

looking at things in absolute, black and white categories

A

all-or-nothing thinking

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23
Q

viewing a negative event as a never-ending pattern of defeat

A

overgeneralization

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24
Q

dwelling on the negatives and ignoring the positive

A

mental filter

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25
Q

inisisting that accomplishments or positive qualities “don’t count”

A

discounting the positives

26
Q

a. mind reading - assuming people are acting negatively, when there is no evidence
b. fortune telling - arbitrarily predicting that things will turn out badly

A

jumping to conclusions

27
Q

blowing things out of proportion or shrinking their importance inappropriately

A

magnification or minimization

28
Q

“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

A

emotional reasoning

29
Q

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

A

should or catastrophe statements

30
Q

identifying ones shortcommings

I’m a jerk, a fool or a loser

A

labeling

31
Q

blaming oneself for something that the person is not entirely responsible for

A

personalization and blame

32
Q

“examine the evidence” - 2 questions to ask:

A

what are the facts?

What do they show?

33
Q

experimental technique - ask:

A

how could you test this thought to find out if it’s really valid

34
Q

socratic method - ask questions that:

A

lead to the inconsistencies in irrational thoughts

35
Q

people in this stage are sedentary and not even considering an activity program

A

pre-contemplation

36
Q

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

A

contemplation

37
Q

people in this stage perform some physical activity as they are mentally and physically preparing to adopt an activity program

A

preparation

38
Q

during this stage people are engaing in regular physical activity but have been doing so for less than 6 months

A

action

39
Q

this stage is marked by regular physical activity participation for longer than 6 months

A

maintenance

40
Q

_ 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

A

pre-contemplation

41
Q

_ 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

A

contemplation stage

42
Q

_ 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”

A

preparation

43
Q

_ 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

A

action

44
Q

_ stage

preventing relapse is key

internal rewards to prevent slipping backward

the client says “I am”

A

maintenance

45
Q

on a scale of 1 to 10:

below 4 suggests the client is at the _ stage

A

pre-contemplation

46
Q

most important and powerful predictor of self efficacy is pa

A

past performance experience

47
Q

when confidence is high

_ have a weaker appeal

A

temptations

48
Q

when confidence is low

_can become overwhelming

A

temptations

49
Q

the number of pros/cons the client perceives regarding adopting and / or maintaining an activity program

A

decisional balance

50
Q

_ predicts that people will engage in health behavior based on the perceived threat they feel regarding a health problem

A

health belief model

51
Q

self efficacy influences 3 important participation variables:

A

task choice

effort

persistence_

52
Q

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

A

theory of reasoned action TRA

53
Q

_ theory

behavior can be explained by understanding the interactions between the the individual , his or her environment and his or her behavior

A

Social cognitive theory

54
Q

self monitoring will lead to

A

more rapid self correcting behaviors

55
Q

_ is related to operant conditioning

A

stimulus control

56
Q

_ occurs when reinforcements are used to gradually achieve a target behavior

A

shaping

57
Q

2 types of behavior modification techniques:

A

stimulus control

shaping

58
Q

2 types of cognitive techniques:

A

goal setting

feedback

59
Q

type of feedback most important for long term adherence

A

intrinsic feedback

60
Q

4 core components of the TTM model:

A

Processes of change
Decisional balance
Self efficacy
Situational temptations to relapse

Health Coach Certification (19 decks)

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