CSEP-PATH Chapter 3 Flashcards
What is meant by health behaviour change?
Replacement of healthy compromising behaviours, such as physical inactivity and sedentary behaviour by health enhancing behaviours like regular PA and reduced sedentary time
What are the 4 most prominent theories/models of behaviour change used in the context of physical activity?
- Social Cognitive Theory (SCT)
- Self-Determination Theory (SDT)
- Transtheoretical Model of Behaviour Change (TMBC)
- Health Action Process Approach(HAPA)
Which two distinct approaches are reflected in the theories/models of behaviour change?
- The cognitive-based approach
- The stage-based approach
What is one of the most popular & contentious stage-based models of behaviour change in relation to physical activity?
Transtheoretical Model of Behaviour Change (TMBC)
Which theory or model of behaviour change proposes that people learn through their experiences?
Social Cognitive Theory
Which theory or model of behaviour change includes the notion of reciprocal determinism?
Social Cognitive Theory
Which theory or model of behaviour change considers behaviour change & maintenance to be a function of self-efficacy & perceived benefits?
Social Cognitive Theory
Which theory or model of behaviour change involves 4 sources of self-efficacy?
Social Cognitive Theory
Which theory or model of behaviour change focuses on the degree to which an individual’s behaviour is self-motivated & self-determined?
Social Cognitive Theory
Which theory or model of behaviour change contends that individuals have basic psychological needs to independently solve problems, master tasks, & interact socially?
Self Determination Theory
Which theory or model of behaviour change indicates that individuals may experience motivation along a spectrum starting from amotivation and ending with intrinsic motivation?
Self Determination Theory
Which theory or model of behaviour change suggests that the initiation, adoption, & maintenance of health behaviours in a structured process that includes a motivation phase & a volition phase?
Health Action Process Approach
Which theory or model of behaviour change includes the notions of self-efficacy & outcome expectations as predictors of behaviour change?
Health Action Process Approach
Which theory or model of behaviour change classifies individuals as pre-intenders, intenders, & those who are already in the action phase?
Health Action Process Approach
Which theory or model of behaviour change postulates that intention & volitional factors are more proximal predictors of behaviour change?
Health Action Process Approach
Which theory or model of behaviour change involves action and coping planning?
Health Action Process Approach
Which theory or model of behaviour change involves pre-actional, coping, & maintenance self-efficacy?
Health Action Process Approach
What is self-efficacy?
- the belief in one’s ability to succeed in specific situations
- one of the most powerful factors to consider when predicting behaviour
What are the 4 sources of self-efficacy?
- Mastery Experiences: performance mastery
- Emotional State: Emotional Arousal
- Vicarious Experiences: Modeling
- Social Persuasion: Positive Reinforcement
How can self-efficacy be improved?
By increasing one or more of the sources of self-efficacy
What is the most robust source of self-efficacy?
Mastery Experiences
What are the stages of change of the self-determination theory?
- Amotivation
- External Regulation
- Introjected Regulation
- Identified Regulation
- Integrated Regulation
- Intrinsic Motivation
How can a qualified exercise professional bolster (improve) a client’s autonomy, competence, & relatedness for regular physical activity?
- promotes the client’s sense of ownership and control over their PA
- encourage the choice and self-initiation by providing a menu of options for physical activity
- encourage the client to find activities that they enjoy and are most likely to integrate
- help them set realistic goals and provide positive feedback and they improve
- guide the client through an active examination of their own reasons for becoming physically active
What are the basic concepts of the transtheoretical model of behaviour change (TMBC)?
- 5 stages of change at different rates
- in progress, they may move back and forth through stages of change
- clients use cognitive and behavioural strategies
- clients weigh the costs and benefits of the health behaviour change
What are the stages of the TMBC?
- Precontemplation
- Contemplation
- Preparation
- Action
- Maintenance
PCPAM
What stage of the TMBC corresponds to an individual that
has no intention to change his or her behaviour?
Precontemplation
What state of the TMBC corresponds to an individual that Intends to take action within 6 months?
Contemplation
What stage of the TMBC corresponds to an individual that plans to take action within 1 month?
Preparation
What stage of the TMBC corresponds to an individual that has successfully changed his or her behaviour for less than 6 months?
Action
What stage of the TMBC corresponds to an individual that has successfully changed his or her behaviour for 6 months or more?
Maintenance
What is the busiest stage of change in the TMBC?
Action
In which stage of the TMBC is the main goal to prevent relapse?
Maintenance
In which stage or stages of the TMBC should a qualified exercise professional prescribe an exercise program?
Preparation, action and maintenance
What is needed to translate an individual’s intentions into action for the Health Action Process Approach?
Good intentions are more likely to be translated into action when individuals plan when, where and how to perform the desired behaviour
For the Health Action Process Approach, which type of planning is considered more important for the initiation of health behaviours?
Action Planning
For the Health Action Process Approach, which type of planning is considered more important for the maintenance of health behaviours?
Coping Planning
What are the commonalities between the behavioural theories & models of behavior change?
- The individual is in control of their own behaviour and that behaviour change must come from within.
- Behaviour change is a process, not an event.
What is motivational interviewing?
a way of working with clients to assist them in accessing their motivation and confidence to behaviour change
What is the premise upon which motivational interviewing is based?
that lasting change is more likely when clients discover their own reasons to change
What are the 4 elements that reflect the “spirit of motivational interviewing (MI)?”
- Partnership
- Acceptance
- Compassion
- Evocation
What are basics of motivational interviewing?
- Discover their own interest in considering &/or making a change in their life
- express in their own words their desire for change
- examine their ambivalence about change as a mean to elicit and strengthen their change talk
- enhance their confidence in taking action and noticing that even small, incremental changes are important
- strengthen their commitment to change
- plan for and begin the process of change
Which skills are required by qualified exercise professionals (QEPs) who use motivational interviewing?
- open ended questioning
- active listening
- eliciting “change talk” from the client
- effectively managing a clients resistance to change
- guiding the client through an exploration of the gap between where they are and where they want to be
What are tips for motivational interviewers?
- Listen more then you talk
- Be sensitive and open to clients issues
- Encourage client to talk about why they don’t change
- Ask permission for feedback
- Reassure ambivalence to change is normal
- Summarize what the client is telling you
- Remind them they are capable of making their own changes
Which reflection tactics are used in motivational interviewing?
- Content reflections
- Feeling/Meaning reflexions
- Amplified Negative reflections
- Double-sided reflections
- Action reflections
What is the importance of asking open-ended questions during motivational interviewing?
- To help a person find the power to change
- The interviewer must draw out the clients story, motivation for change and prior history in attempting the change
Why is active listening important for motivational interviewing?
- essential to developing the insight required to facilitate clients’ exploration of motivation and options for change
What are the tools for active listening?
- Affirmations
- Paraphrasing
- Summarizing
- Reflection on Meaning and Feelings
- used to accurately demonstrate understanding of the information the client has shared
What is the purpose of eliciting ‘Change Talk?’
- to help clients work through their ambivalence about changing a behaviour, the interviewer seeks to elicit change talk, which refers to an individuals discussion of their desire, ability and need to change
What is developing discrepancy?
The greater the gap between where the client currently is and where they want to be in the future, the harder it is for the client to justify their current behaviour, the more attractive change becomes
What is managing ‘Sustained Talk?’
The skilled motivational interviewer allows clients to express the reasons for not undertaking change without feeling pressured to change or worrying about being judged for not wanting to change
What is core to motivational interviewing?
Building self-efficacy
What is a recent adaptation to the motivational interviewing model?
To address a challenge in determining when and how to transition from building motivation and commitment to planning a course of action
What are the three phases of motivational interviewing?
- Exploring (clients story)
- Guiding (steering convo to possibility of change)
- Choosing (how to change)
What is brief action planning (BAP)?
highly structured, stepped-care, self management support technique
What is BAP used for?
to facilitate goal setting and action planning to build self-efficacy in chronic illness management and disease prevention
What is the overall goal of BAP?
to assist an individual to create an action plan for self-management behaviour that the individual feels confident he or she can achieve
What are key features of BAP that are relevant to qualified exercise professionals?
- Delivery
- Time
- Use
3 Questions of BAP
- Is there anything you would like to do for your health in the next week or two?
- How confident or sure do you feel about carrying out your plan? (Scale 0-10)
- Would it be helpful to set up a check on how things are going with your plan?
5 skills of BAP
- offer a behavioural menu
- SMART Planning
- Elicit a commitment statement
- Problem solving for low confidence
- Follow up
