Chapter 4 Flashcards
Behavioral Change
Physical activity
Bodily movement that results in energy expenditure and encompasses many modes and intensities.
Movement that is not structured exercise such as recreational pursuits (e.g., golfing, gardening, and walking a dog).
Autonomy
Acting in accordance with how one wants to behave.
Intrinsic motivation
When people engage in an activity or behavior because they feel a sense of satisfaction.
Third space
A communal space, separate from home or work, where the client experiences their own sense of identity and relationship to others
Behavior change techniques (BCTs)
Client interventions that are used to change some determinant of behavior.
Self-efficacy
One’s belief that they can complete a task, goal, or performance; also known as self-confidence.
Ambivalence
Describes a person’s state of mixed feelings about a situation.
Self-monitoring
Observing, measuring, and evaluating one’s own behavior, often in the form of a diary or log.
Determinants of behavior
Refers to the psychological, social, or environmental factors that influence behavior.
Intention
motivation, effort
A construct that captures motivational factors that influence behavior. It indicates how hard people are willing to try and how much effort they are planning to exert.
Self-determination theory
A broad theoretical framework for the study of human motivation.
Autonomous motivation
outcome, identity, joy.
When motives for exercise relate to valuing the outcome, when exercise is consistent with the client’s identity, or when the client enjoys exercise.
Planning
**Where, When, duration.
A concrete representation of when and where exercise will occur.
Attitudes
Behavior Evaluation
The degree to which a person has a favorable or unfavorable evaluation of the behavior of interest.
Outcome expectations
The expected positive and negative consequences of a behavior.
Stress
The state of mental or emotional tension from demanding circumstances.
Perceived behavioral control
An evaluation of whether one has the means, resources, and opportunities to perform a behavior.
Affective judgment
Referring to expected pleasure or enjoyment.
Subjective norms
Belief that an important person or group of people will approve and support a behavior.
what is the norm is approved of and that it subjective
Decisional balance
The clients’ weighing of the pros and cons of changing.
Rapport
A relationship in which two people understand each other’s ideas, have respect for one another, and communicate well.
Reflective listening
The process of seeking to understand the meaning of the speaker’s words and REFLECTING and restating the idea back to the speaker to confirm that they were understood correctly.
Active listening
having a genuine interest in what the speaker is saying. This requires the listener to fully concentrate to understand the speaker’s message.
Motivational interviewing
Enhancing intrinsic motivation by exploring and resolving ambivalence.
Self-discrepancy
An internal conflict that happens when a person compares their actual self with their ideal self.
Sustain talk vs Change talk
Talk that represents and predicts movement away from change. Talk that reflects movement of the person toward behavior change.
outcome vs process goals
Outcome goals refer to goal consequences. They represent the final achievement that hard work will inevitably lead to, such as winning a race or seeing a desired weight on the scale. Process goals refer to the daily and weekly tasks that need to be done to reach that final outcome.
Implementation intentions
specifying when, where, and how to act by using A behavior change technique that links a (goal-directed) response to (situational) cues.
Coping plans
A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses.
Self-talk
Internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives himself or herself instructions and reinforcement.
Reverse listing
Replacing negative statements with positive statements.
Stopping
The act of saying “stop” out loud to undesired statements.
Cognitive fusion
When people believe the exact content of their own thoughts.
Imagery
The process created to produce internalized experiences.
Appearance imagery
When a person imagines appearance or healthrelated outcomes.
Energy imagery
When a person creates mental images that increase energy and/or relieve stress.
Technique imagery
When individuals mentally rehearse their technique.
Psyching up
psychological readiness
The process to get oneself into a state of psychological readiness for performance.
