Chapter 4 Basics of Behavioral Change and health Psychology

Question 1

Adherence:

Answer 1

The lengths one goes to stick to the plan/treatment recommendations. Exercise adherence is the extent to which one will follow/stick to an exercise program.

my ex. I go out of my way to workout 3x/day. Ryan Schlotter.

Question 2

Health Psychology:

Answer 2

field of psych. that studies the causes of illnesses & comes up with ways to promote and maintain health, prevent & treat illnesses, and improve the healthcare system

my ex. study the cause, find solutions to fix and keep health, prevent sickness and improve our healthcare sys.

Question 3

Health Belief Model:

Answer 3

A model to explain health-related behaviors that suggests a person’s decision to adopt healthy behaviors is based largely upon his/her perceptions of a chance of becoming ill/getting an illness & the chance it’ll be a severe illness. The person’s view of the benefits & costs of the change are also considered.

my ex. if i don’t workout i might get fat, or end up in the hospital for chest pain.

Question 4

Sedentary:

Answer 4

minimal activity; doing or having to do much sitting

Question 5

Hypertension:

Answer 5

High BP

Question 6

Self-efficacy:

Answer 6

a belief in one’s self to change / to perform specific behaviors

ex. behavior to exercise

Question 7

Feedback:

Answer 7

An internal response within a learner; during info processing, it’s the correct/incorrect state of a response that is stored in memory to be used for a future time. Also, verbal/nonverbal info about a current behavior can be used to improve future performance.

Question 8

Transtheoretical model of behavioral change (TTM): def -

Answer 8

a theory of behavior that examines one’s readiness to change and identify the 5 stages – AKA STAGES OF CHANGE MODEL

1. PREcontemplation
2. CONtemplation
3. Preparation.
4. Action
5. Maintenance

tip: PRE-CON-P-A-M

Question 9

Stages of Change model: def.

Answer 9

A lifestyle modification model suggesting one go thru distinct, see themselves make a lifestyle change. The process IS NOT always linear.

1. PREcontemplation
2. CONtemplation
3. Preparation.
4. Action
5. Maintenance

tip: PRE-CON-P-A-M

Question 10

Precontemplation:

Answer 10

Stage of TTM — a person is not yet thinking about changing.

Question 11

Contemplation:

Answer 11

Stage of TTM — where a person is weighing pros & cons of a behavior change. starts to consider activity as important and has begun to identify implications of being active.

ex. look good in mirror, too much time, think it’ll take me away from friends, i think i like beer

ex in test. – man on plane asks questions about Ex.,Nut., and Health, he says he doesn’t Ex., but has been thinking of joining a gym. This is example of CONTEMPLATION in the stages of behavioral change.

Question 12

Preparation:

Answer 12

Stage of TTM — one gets ready to make a change

my ex. buy gym shoes, buy gym membership

Question 13

Action:

Answer 13

Stage of TTM – a person starts a new behavior less than 6 months ago.

Question 14

Maintenance:

Answer 14

Stage of TTM — one is incorporating the new behavior into his/her lifestyle.

my ex. “It’s a part of me”

Question 15

Decisional Balance:

Answer 15

one out of the four components of the TTM — refers to numbers of pros and cons an individual perceives regarding adopting and/or maintaining an active program

Question 16

Relapse:

Answer 16

In behavior change, the return of an original problem after many lapses have occurred

ex. slip ups, mistakes

Question 17

Operant Conditioning:

Answer 17

A learning approach that considers the manner in which behaviors are influenced by their consequences
ex. reward and punishments

Question 18

Consequences:

Answer 18

Variables occurring after a target behavior (ex. workout) that influence a person’s future behavior-change decisions and efforts.

Question 19

Stimulus Control:

Answer 19

a means to break the connection btwn events / other stimuli and a behavior; in behavioral science it’s called a “cue extinction”

Question 20

Positive & Negative Reinforcement: 2 defs.

Answer 20

Positive: present a positive stimulus for a desired behavior and increases chance the behavior will occur again

Negative: remove/the absence of aversive stimuli following and undesired behavior and increasing the chance the behavior will occur again.

Question 21

Stimulus Control:

Answer 21

a means to break the connection btwn events / other stimuli and a behavior; in behavioral science it’s called a “cue extinction”

answer in study companion – refers to making adjustments to the environment to increase a likelihood of healthy behaviors. Simple & effective stimulus control strategies ex:

• gym btwn home & work
• clothes/socks/shoes laid out for early morning wo.
• writing down wo times in schedule.

Question 22

Shaping:

Answer 22

Design a new behavior chain, this includes antecedants and rewards, to encourage a certain behavior, such as physical activity

Question 23

Cognitions:

Answer 23

current thoughts/feelings that can act as antecedents/consequences for a seen behavior.

Question 24

Shaping:

Answer 24

Design a new behavior chain, this includes antecedents and rewards, to encourage a certain behavior, such as physical activity

Question 25

Body mass index: (BMI):

Answer 25

Relative measure of body height to body weight (mass to tall) used to determine levels of weight from underweight&raquo_space; extreme obesity.

Question 26

How long of physical activity does USDH suggests?

Answer 26

150 mins/wk = moderate intensity aerobic activity OR 75 mins/wk = vigorous physical activity

And

for extensive health benefits…increase aerobic activity to 5 hours/wk of moderate intensity OR 150 mins/week of vig.-intensity aerobic physical activity

And

adults should incorporate muscle strength 2days/wk.

Question 27

Health belief model ( key concept)

Answer 27

a perceived threat of a health problem.

• perceived seriousness – feeling of getting ill. the more serious a consequence the more likely one will engage in a health behavior.
• perceived susceptibility – a subjective chance of getting the problem. when one believes they’re vulnerable to a particular health problem “my grandma had DBII”.
• cues to action – physical symptoms or outside health promotion info that motivate a chance. the more they’re reminded of potential health problem the more likely to take action

Question 28

Health belief model (case study)

Answer 28

39 yo M | 100 lbs overwt. | father died @ 65y. of stroke due to HBP | man thinks he’ll develop disease like father. You find he knows he needs to EX. ,but not priority for him. He has excuse for everything you say. Accd to health belief model, despite knowing all info he’s on path to developing a disease, he has no physical S&S - maybe lack of energy. PT needs cue to action&raquo_space; encourages get physical exam, might be good place to start.

“i have busy life”&raquo_space; PT shouldn’t create program that’s huge time commitment. Give easy actionable, SMALL steps.

Question 29

self monitoring (tool for client)

Answer 29

self-monitoring helps a client keep track of program participation and progress. SM is most effective in the form of journaling, recording thoughts, experiences, and emotions related to doing the program. The gathered info is extremely helpful in developing an effective plan for long term adherence.

/ace pt manual, 5th ed. - pg 82/

Question 30

willpower (concept)

Answer 30

plan in advance for moments of weak self control — will power is inherently limited , clients should have strategies to CONSERVE IT. planning in advance for moments of weakness reinforces will power when it is needed most

/ace pt manual, 5th ed. - pg 80/

Question 31

willpower (concept)

Answer 31

plan in advance for moments of weak self control — will power is inherently limited , clients should have strategies to CONSERVE IT. planning in advance for moments of weakness reinforces will power when it is needed most

/ace pt manual, 5th ed. - pg 80/

Question 32

Actual test question — Which of the following strategies is MOST effective cognitive behavioral technique that a PT can implement to improve client exercise adherence?
a. revisting client goals only during reassessments so they reflect greater progress

b. making primary decision regarding each client’s program so that he/she can focus on exercises
c. helping clients move from primarily external feedback to primarily internal feedback
d. recording progress so clients can focus on the exercises without having to monitor their own progress

Answer 32

C: help clients move fr external feedback&raquo_space; internal feedback.

As efficacy and ability build, PT should taper off the amount of external feedback they provide, encourage the clien tto start providing feedback themselves. Clients learn to reinforce their own behaviors by providing internal encouragement, error correction and even negative consequences.