Exam 1 Flashcards
Psychology…
Field of study concerned with mental processes experienced in daily living.
Word Study
Psyche: ____ (or mind or mental aspects)
Logos: _____ __
Concept of psychology is very old but science of psychology is much newer.
soul
study of
Mind-body connectedness has been a source of discussion and debate for centuries
- ______: body and mind are separate and unrelated.
- _______: body and mind are the same and interdependent, but separate from the soul.
Each view shapes modern science of psychology
Dualism
Monoism
Psychology - Early Science
19th century focus on biology and neurocognition
- Wilhelm Wundt: German physician/physiologist
- William James: Harvard physician/physiologist
20th century shift to behavior and social elements
- Kurt Lewin: social psychology; environment
- B.F. Skinner: _________; reinforcement
- George Engel: biopsychosocial model; health psych
behaviorism
Defining Physical Activity
General term for all forms of movement that include exertion and result in energy expenditure
Sources of PA
1) _______: fitness-related activities
2) Sport: organized games of play
3) _______: leisure and hobby-related activities
4) Labor: work-related activity
1) Exercise
3) Recreation
Defining Exercise Psychology
Convergence of exercise science and psychology
________: type of physical activity that promotes fitness, health, and wellness
________: the science of behavior
Exercise + Psychology = Exercise Psychology
History: new discipline rooted in ancient concepts
Exercise
Psychology
What are the ABCs of exercise?
Antecedents
Behavior
Consequences
Exercise Psychology – Why?
Most Important Considerations:
__________: what variables impact exercise-related decisions?
___________: what outcomes can be expected from acute and/or chronic exercise behavior
Antecedents
Consequences
Name four benefits to physical activity.
1) Physiological health/physical fitness
2) Physical appearance
3) Emotional health and cognitive function
4) Social relationships
Name five barriers to physical activity.
1) Convenience/availability
2) Environmental/ecological factors
3) Physical limitations
4) Lack of time
5) Boredom/lack of enjoyment
Model vs. Thoery
_____:
- Visual representation of variable relationships.
- Not always based on tested hypotheses.
______:
- Systematic arrangement of variables that provide a basis for explaining outcomes.
- Invites scientific evaluation of proposed variable relationships.
- Often represented through the use of a model.
Model
Theory
**The theory helps to do the explaining for the model! **
Why Theories Are Important
1) They provide a _______ for understanding adoption and maintenance of PA behaviors.
2) They can help practitioners understand _________ and _____* encountered by clients engaged in PA.
3) They allow practitioners to _______ an approach* to behavior change that seems well-suited to a particular ‘type’ of client.
framework
challenges and lapses
identify an approach
Explain the Expectancy-Value theory.
Based on the premise is that successful behavior change requires that the outcome be both valued and expected.
Value: Is the outcome important?
Expectancy: Is the outcome achievable or likely?
Social Cognitive theory is also known as what?
Social-Efficacy Theory
Explain Social Cognitive Theory.
What are the two core principles?
(Memorize)
(#1 on potential essay/short answer)
-Based on the premise that our perceptions about our ability to be successful impacts our behavior.
Core Principles
1) Self-Efficacy: belief in self to be successful at a specific task given possessed abilities and the uniqueness of the situation (narrow + task specific).
2) Reciprocal Determinism: the interaction and relationship b/w person, environment, and behavior.
Ex:
Going into the gym - I have failed a 36’’ box jump in the past - So I attempt 30’’ box jumps for 2 reps and also worked on other explosive exercises - This increases my self-efficacy allowing my perceptions of achieving my goal to be more likely.
List and describe the four sources of self-efficacy.
PVSP
1) Past Performance: degree of perceived success in prior similar attempts; links to perceived mastery.
2) Vicarious Experiences: observation of similar others complete similar tasks; linked to modeling.
3) Social Persuasion: verbal and non-verbal tactics by expert or significant others.
4) Physiological State: bodily (HR, BP, sweating, etc.) and mood-related (affect, anxiety, etc.) perceptions
**These are listed in most to least important.
Explain the Theory of Planned Behavior.
What are the three primary aspects of intention? (SAP)
(Memorize)
(#1 on potential essay/short answer)
-Based on the premise that intention drives behavior.
Primary aspects of intention:
1) Attitude: beliefs about and evaluation of anticipated consequences of actions.
2) Subjective Norm: perceptions about and motivation to comply with expectations of others.
3) Perceived Control: perceptions about how much personal control exists for engaging in a behavior.
Ex:
-I had a bad day today which resulted in a bad attitude about exercising, making my intentions to go to the gym very low. I was going to try to go for a back-squat PR today, but I really wasn’t feeling it. The following day, I had a great day at school; therefore, I had a great attitude and high intentions toward going to the gym and smashing a new PR!
Explain Self-Determination Theory.
What are the three innate psychological needs? (SCR)
(Memorize)
(#1 on potential essay/short answer)
- Based on the premise that we possess three innate psychological needs and that we *seek out opportunities to meet these needs.
- -Self-Determination: autonomy; in control
- -Competence: mastery; effective
- -Relatedness: socially involved and satisfied
-Designed to better explain affective and cognitive aspects of motivation and behavior.
-Ex:
Personal training group session - personal trainer who has autonomy over the group session (self-determination) - The group experiences relatedness, being socially involved with others - the personal trainer wants to help the group feel a sense of competence or mastery over the trained exercises of the group session.
-All of the three innate psychological needs are met in this exercise group session.
Self-Determination Theory
What are the six levels of motivation?
IM, IR, IR, IR, ER, AM
1) Intrinsic motivation: based on activity itself; pleasure, satisfaction
2) Integrated regulation: based on confirming sense of self; self-schema
3) Identified regulation: based on personal goals; achievement
4) Introjected regulation: dictated by self-imposed pressure; obligation, guilt
5) External regulation: related to external reward
6) Amotivation: absence of motivation; helpless
Conditioning Theories
1) ________ __________.
- Suggests future behavior is most closely tied to interpretation of antecedents.
- Also known as respondent conditioning.
2) _______ _________.
- Suggests future behavior is most closely tied to interpretation of consequences.
- Basis for Stimulus Response Theory (SRT)
-Represents consideration of the A-B-C’s of behavior change
1) Classical conditioning
2) Operant conditioning
Explain the Stimulus-Response theory.
(Memorize)
(#1 on potential essay/short answer)
- Based on the premise that consequences have a greater impact on behavior than do antecedents; also identifies events that can follow a behavior and the effects these events will have on future behavior.
- This theory suggests an explanation for how people learn new behaviors.
- Ex:
- I was experiencing some knee pain and was informed that exercise can help cure some of the pain and make me feel better. So the next day I went to the gym and performed some leg exercises and my knee felt a little better. This was through “negative reinforcement” taking away something negative which leads to something positive.
SRT: Types of Reinforcement
- ________ Reinforcement: behavior promoted by…
- Enjoyable or pleasant outcome that feels good, and strengthens a particular behavior
- ________ Reinforcement: behavior promoted by…
- Generally unpleasant or aversive stimuli that, when withdrawn after a behavior, will increase the frequency of that behavior in the future.
- _________: behavior discouraged by provision of something unpleasant; “addition punishment.”
- Involves presenting an unpleasant or uncomfortable stimulus after a behavior in order to decrease the probability of that behavior happening in the future.
- _________: behavior discouraged by removal of something pleasant; “subtraction punishment.”
- Withholding a positive (or absence of the positive) stimulus decreases the likelihood of that behavior happening again in the future.
Positive Reinforcement… by adding something desirable
Negative Reinforcement… by deleting something undesirable
Punishment
Extinction
Explain the Transtheoretical Model.
Memorize
- Integrative approach that pulls together concepts from a variety of theories to explain behavior.
- Assumes that behavior change occurs over time and involves many steps.
- Stages of Change – level of readiness
- Processes of Change – intervention techniques
- Take someone briefly through the stages –> PCP-AM
1) Precontemplation - No intention to change
- Negative attitudes towards change
2) Contemplation
- Intend to change relatively soon
- Mix of pos/neg attitudes towards change
3) Preparation
- Intend to change very soon
- Have taken some change steps
4) Action
- Change initiated but still new
5) Maintenance
- Continuation of behavior change
Transtheoretical Model
Explain the five stages of behavior change…
(PCP-AM)
(Memorize)
1) Precontemplation
- No intention to change
- Negative attitudes towards change
2) Contemplation
- Intend to change relatively soon
- Mix of pos/neg attitudes towards change
3) Preparation
- Intend to change very soon
- Have taken some change steps
4) Action
- Change initiated but still new
5) Maintenance
- Continuation of behavior change
TTM: Processes of Change
- _________
- Directed toward increasing awareness of, and changing thoughts, attitudes, and feelings about self and exercise behavior.
- ________
- Behaviors that a person undertakes in order to change an aspect of the environment that can affect exercise participation.
**Learn the individual processes of change on MC exam, pg. 81
Experiential
Behavioral
TTM: Supporting Concepts
1) _________ ________
- Subjective assessment of pros and cons to change
- Pros increase and cons decrease with progression
- Shift is essential to change
2) _____-______
- Situation-specific confidence in coping with difficult behavior change environments
- Increases with progression through stages
3) Progressing to higher stages involves _____:
- Changing thoughts about exercise and self
- Changing aspects of the environment
1) Decisional Balance
2) Self-Efficacy
3) change
TTM: Stage-Matched Interventions
1) Precontemplation: Need to become more _______ about the benefits of exercise.
2) Contemplation: Need to ______ whether they will really feel good about themselves if they continue to be sedentary.
3) Preparation: Need to organize and start _______ for new physically active lifestyle.
4) Action: Need ____ on overcoming barriers and _______ to maintain motivation.
5) Maintenance: Need to ____ ahead and identify situations that might cause them to lapse.
1) more informed
2) ponder
3) start planning
4) tips and strategies
5) plan ahead
Health Belief Model (MC on exam)
1) Premise: attitudes and beliefs of individuals impact health behavior decisions.
2) Core Constructs
- Perceived Susceptibility: likelihood of negative outcome associated with being inactive.
- Perceived Severity: consequences of being inactive.
- Perceived Barriers: assessment of direct and indirect costs of being active.
- Perceived Benefits: assessment of effectiveness of being active.
- Cues to Action: strategies to activate readiness.
- Self-Efficacy: confidence in ability to be active.
(MC on exam)
Social Ecological Model (MC on exam)
1) Premise: individual behavior is one part of multilevel reality influencing health-related behavior.
2) Model suggests overlapping layers
Microsystem, mesosystem, exosystem, and macrosystem.
3) Social Ecological Model Levels For PA
- Individual: biological, psychological.
- PA Domains: recreation, occupation, household.
- Social/Cultural: norms, support, media.
- Built Environment: parks, neighborhoods, transportation.
- Policy: taxes, zoning, physical education.
(MC on exam)
_______ Influence:
- Real or ________ pressure to change one’s behavior, attitudes, or beliefs.
- In exercise can come from people such as doctors, fitness leaders, and family members (+ or -).
_______ Support:
- Perceived comfort, caring, assistance, and information received from others.
- Defined by size of network (groups or individuals), amount of support, and type of support.
Social influence –> real or “imagined” –> When some people walk into the gym, they may think people are looking at them.
Social support
What are the five types of social support? Describe them.
(VIICE)
(Memorize)
(#2 on potential essay/short answer)
Validation support:
-Comparing self to others to gauge progress and to confirm that experiences are “normal.”
Instrumental support:
-Providing tangible, practical assistance that helps a person achieve exercise goals.
Informational support:
-Giving directions, advice, or suggestions and providing feedback regarding progress.
Companionship support:
-Availability of persons with whom one can exercise. Ex: friend, family member, exercise group.
Emotional support:
-Expressing encouragement, caring, empathy, and concern toward a person.
Spousal/Partner Influences
- _______ effects are well-established.
- Better attendance and lower _______ rates when couples/spouses join program together.
- True for both general and clinical fitness.
- Crucial for _______ with young children.
Positive
dropout
mothers
Parental Influences
- _________ parents increase PA rates in kids.
- Parents are well-positioned to offer all manner of support.
- Children can demonstrate “________ ________” when they perceive pressure for PA.
- Parents can also be overprotective in relation to health and safety.
Supportive
behavioral reactance
What is behavioral reactance?
When people respond in a direction opposite to the direction being advocated.
Typically…
- Dads provide more _________ support.
- Moms provide more __________ support.
Dads –> validation support
Moms –> instrumental support
Health Care Provider Influences
- Important source of __________ support.
- More clinicians are discussing benefits of PA with patients.
- Patient counseling results in increased PA in part because patients feel they should comply with clinical recommendations.
- Some clinicians report reluctance to Rx exercise because they lack knowledge.
informational
What is the single most important determinant of continued participation in an exercise program?
An exercise leader’s influence
Exercise Leader Influences
- Is the single most important determinant of continued participation in an exercise program.
- Serves as an important ____ _____.
- Outcomes of _________ leadership.
- Greater exercise self-efficacy.
- More energy and enthusiasm.
- Less post-exercise _______.
- Less concern about embarrassment.
- More enjoyment.
- Stronger ________ to join another class.
Important note: Different people are motivated by different characteristics
(#4 on potential essay/short answer)
role model
supportive
fatigue
intentions
Exercise Group Influences
- Group Composition
- ______ tend to perceive male-dominated exercise settings less favorably.
- People prefer to exercise with…
- Enthusiastic/encouraging environments are better-suited to those with more ________.
- Group Size
- Cohesiveness decrease with larger groups.
(#4 on potential essay/short answer)
Women
similar others.
experience
Co-Exercisers and Observers Influences
1) ______ effort
- People increase effort and performance when others are watching.
2) ____-______ effort
- Presence of others can influence RPE (ratings of perceived exertion).
- Lower RPE when exercising next to person who makes exercise look easy.
- Men report lower RPE with heavy workloads when women are conducting tests.
1) Actual effort
2) Self-reported effort
The phenomenon in which people increase their effort and performance when others are watching them is known as ______ _________.
social facilitation
Society Influences
- Norms for physical activity
- Pattern of behaviors or beliefs generally held by members of a particular group.
- People are more likely to be active if they perceive that society ______ and _________ activity.
- Stereotyped beliefs
- Beliefs, true or false, about the characteristics of people who belong to a particular group.
- Stereotypes about who does specific types of activities.
expects and encourages
Practical Recommendations
- Exercisers should be _________ to seek support from others.
- People who are in a position of social influence should take every opportunity to encourage and promote PA.
- If PA is to become commonplace among all members of society, then there is a need to change some of the cultural ______ and _________ associated with it.
encouraged
norms and stereotypes
PA Interventions
- Effective interventions are developed by using theory-based and research-based knowledge.
- Interventions are designed to modify a PA determinant to facilitate desirable outcomes.
- Many interventions center on overcoming common ________ to PA.
barriers
What are the four categories for PA interventions?
(IBSE)
(Memorize)
(#5 on potential essay/short answer)
1) Informational
- Change knowledge and attitudes about the benefits of and opportunities for PA
2) Behavioral
- Teach necessary behavioral management skills for behavior change
3) Social approaches
- Create environments that facilitate and enhance behavior change
4) Environmental and Policy
- Change the structure of environments to provide better places for PA
Campaigns
- ____ Media Campaigns
- Reaching people without personal contact.
- Typically utilize simple slogans and education.
- Ex: radio, TV, internet, posters, DVD, etc.
- _________-Wide Campaigns
- Interventions that engage community members and organizations to develop and deliver PA information.
- Ex: health risk appraisals, fitness appraisals, physician counseling, health fairs.
Mass Media Campaigns
Community-Wide Campaigns
Point of Decision Prompts
- Convey _________ information regarding a PA opportunity
- Ex: placement of signage near stairwells and elevators
actionable
Characteristics of Effective Informational Interventions
1) Emphasize specific, _______ consequences of exercise that are personally meaningful.
2) Describe how to minimize the ________ personal consequences of exercise.
3) Create social _______ to exercise.
4) Enhance people’s beliefs that they have _______ over their physical activity behavior.
5) Provide simple but ________ information on how to start.
1) positive
2) negative
3) pressure
4) control
5) detailed
Goal Setting Considerations
- Many people do not genuinely want to find their upper ______.
- All behaviors provide some type of _______ to that individual.
- Behavior change leads to other issues that must be coped with.
- Long-term and short-term advantages and disadvantages exist for behavior change.
limits
advantage
Self-Monitoring
- Involves paying _______ to one’s own thoughts, feelings, and behaviors.
- Monitor exercise intensity to prevent overexertion and injury.
- Monitor daily PA behavior with an activity log.
- *Monitoring behavior facilitates behavior change.**
- Ex: writing down every time you bite your nails will reduce your tendency to bite your nails.
attention
Relapse Prevention
- Goal is to anticipate ______ and avoid ________.
- Lapse: slip resulting in unwanted behavior.
- Relapse: reverting back to full-blown pattern.
- Relapse Prevention Strategies
- Identify and limit exposure to high-risk situations.
- Plan for lapses and restart best techniques as needed.
- Develop a self-contract for lapse situations.
- Minimize the abstinence _______ effect.
- Develop healthy coping skills.
- Ex: reminders, warnings, distractions.
(#6 on potential essay/short answer)
Anticipate lapses –> avoid relapses
violation
Abstinence violation effect: built around not allowing a lapse to turn into a relapse
Accessing PA Facilities
- Environmental changes to increase PA Build exercise facilities, walking trails, pools, etc.
- Enhance existing facilities.
- Make local parks and playgrounds _____.
- Eliminate _______ barriers and obstructions that prevent people from using facilities.
- Considerations
- Can be time- and resource-intensive.
- Access does not guarantee participation.
safer
financial
Modifying Policy School-Based PE
- Increase amount of traditional, sport-based PE.
- Increase non-traditional, fitness-based PE.
- Adjust teaching to increase amount of PA by reducing time spent watching/standing.
- Considerations
- Curricular changes can increase PA in children but unsure of carryover to adulthood.
- Difficult to convince schools of importance of devoting time/resources to enhancing PE.
Yuh.
