Chapter 4: Behaviour Change & Health Psychology

Question 1

Health Belief Model

Answer 1

An individual’s decision to adopt healthy habits based largely upon his/her perception of susceptibility to an illness and the probable severity of that illness

( The threat of developing health problems motivates individuals to change their behaviors and to start exercising. )

Question 2

Perceived Threat

Answer 2

The degree to which a person feels threatened or worried about. particular health problem… influenced by:

• Perceived seriousness of health problem
• Perceived susceptibility to health problem
• Cues to action (events that motivate change)

Question 3

Sedentary

Answer 3

Doing or requiring a lot of sitting; minimal activity.

Question 4

Hypertension

Answer 4

Elevated blood pressure (Greater than 140/90 mmHg )

Question 5

6 Sources of self-Efficacy

Answer 5

• Mastery Experience: Past experiences/performances
• Vicarious Experiences
• Verbal Persuasion (feedback)
• Physiological State Appraisal
• Emotional State Appraisal
• Imaginal Experiences

Question 6

Transtheoretical Model of Change (TTM)

Answer 6

People must go through 5 Stages of change

1. Precontemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance

As a trainer, I must adjust and be wary of my clients progress through the stages.

Question 7

Stages of Change (TTM)

Answer 7

1. Pre-contemplation: This is a person who is not even thinking about exercising. Very sedentary.
2. Contemplation: This is a sedentary individual that is considering starting a workout routine as they begin to see the negative outcomes of being sedentary.
3. Preparation: This is a person who works out sometimes and is physically and mentally preparing themselves to start a program.
4. Action: This is a person who has been exercising regularly but for less than six months.
5. Maintenance: This is somebody who has been exercising regularly for more than six months

Question 8

Precontemplator Interventions

TTM Processes of Change

Answer 8

1. Precontemplator:

Goal = Make inactivity a relevant issue and begin talking about thinking about starting PA

Intervention = Talk benefits/risks of activity vs inactivity, provide resources

Question 9

Contemplator Interventions

TTM Processes of Change

Answer 9

2. Contemplator:

Goal = Get involved in SOME sort of activity

Intervention = Provide general exercise info, and PA options, Provide info to ask & answer questions

Question 10

Preparator Interventions

TTM Processes of Change

Answer 10

3. Preparator

Goal = Regular PA participation

Intervention = Provide opportunities to be active, feedback, reinforcement, encouragement; Create support groups; try different PA activities till they find THEIRS

Question 11

Action Stage Interventions

TTM Processes of Change

Answer 11

4. Action Stage Interventions
   Goal = Maintain Regular PA

Intervention = Identify potential barriers to adherence, Identify high-risk situations and ppl., Teach physical & psychological strategies to combat barriers, prepare and educate for relapses,

Question 12

Maintainer Interventions
(TTM Processes of Change)

Answer 12

5. Maintainer Interventions

Goal = Prevent relapses & Maintain

Intervention = Maintrain social support, Continued education, Switch up PA and keep it enjoyable, Reward systems for continued adherence

Question 13

Decisional Balance:

Answer 13

Pros and cons your client perceives exercise will provide them.

Question 14

Operant Conditioning

Answer 14

Consequences (pos/neg) to increase or decrease behaviour from happening

Question 15

Observational Learning

Answer 15

What are the surroundings of the client? and how does that influence them? (Fat/fit family?, etc.)

Question 16

Antecedents

Answer 16

This is a stimulus that comes before a behavior and commonly signals the consequences of behavior.

Question 17

Stimulus Control

Answer 17

A means to break the connection b/w an event and other stimuli

Question 18

Positive Reinforcement (Consequences)

Answer 18

Providing positive stimulus that increases the chances that a behavior will happen again.

Question 19

Negative Reinforcement (Consequences)

Answer 19

In negative reinforcement, a response or behaviour is strengthened by stopping, removing, or avoiding a negative outcome or aversive stimulus