Exercise Prescription & adherence Flashcards

1
Q

what is the order of the stages of change model

A
  • precontemplation
  • Contemplation
  • Preparation
  • Action
  • Maintenance
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2
Q

precontemplation

A

no intention of taking action in the next 6 months

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3
Q

Instructional strategies for procontemplation

A
  • engage the individual with information about need for change
  • provide personalized information about risks if no change and benefits of change
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4
Q

Contemplation

A

intend to take action in the next 6 months

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5
Q

instructional strategies for contemplation

A

-motivate and encourage the individual to set goals and make specific plans

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6
Q

Preparation

A

intends to take action in the next month and has taken some steps to change behavior

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7
Q

instructional strategies for preparation

A

help the individual create and implement specific action plans and set realistic goals

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8
Q

Action

A

has changed behavior for <6 months

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9
Q

Instructional strategies for action

A
  • provide problem-based (action-oriented) learning experiences
  • provide social support, feedback
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10
Q

Maintenance

A

has changed behavior for > 6 months

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11
Q

Instructional Strategies for Maintenance

A
  • continue to provide social support, assist with problem-solving, positively address slips and relapses if necessary
  • employ reminder systems/ performance support tools
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12
Q

self efficacy

A

confidence in ones ability (to initiate & maintain activity)

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13
Q

self efficacy can be influenced by

A
  • persuasion from an authority
  • observation of others
  • successful performance of the behavior
  • physiologic feedback
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14
Q

explanatory model includes

A

values, beliefs, culture

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15
Q

what are examples of barriers to exercise

A
  • not enough time
  • boring
  • self-conscience how i look
  • im lazy
  • im not athletic
  • i tried it and failed
  • i can’t afford the equipment or gym
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16
Q

Examples on how to communication

A
  • active listening

- purpose, explanation, rationale

17
Q

Suggestions for overcoming barriers

A
  • small bouts of activity incorporated into your daily routine
  • Get support from a friend or family member
  • do something you enjoy or make exercise less tedious
  • establish specific, measurable, short term goals
  • perform activities or exercises that do not need special equipment
18
Q

home exercise prescription includes

A
  • considerations
  • demonstration & supervised practice
  • Clarity of written instruction
  • Video
  • safety
  • contact information
19
Q

consideration for home exercise prescription

A
  • time between visits
  • social support
  • incorporate into daily routine
20
Q

how to write clear written instructions for HEP

A
  • Simple language, bullet points
  • neatness
  • pictures: arrows, start & end positions
21
Q

safety for HEP

A
  • adverse effects

- equipment