exercise psychology Flashcards
why do people exercise
weight control
self presentation
reduce risk of cardiovascular disease eg bp
reduce stress
reduce anxiety
enjoyment
self esteem
socialise
PA guidelines
recommendation for duration volume and frequency
evidence based
moderate to vigorous
not much awareness
does physical activity increase or decrease as you get older
increase
reasons for not exercising
lack of time
energy
motivation
research = internal controllable causes
why 60-78 yrs don’t exercise
health reasons
women had more internal barriers
why 18-78 don’t exercise
similar to adults plus academic pressure
or siblings don’t
result of sedentary behaviour
decreased fitness, academic achievement, self esteem, prosocial behaviour
sedentary behaviour intervention
goal setting
preplanning
positive reinforcement
problems with adherence
prescription on fitnes data
not optimal for enhancing motivation
restrictive
rigid
doesn’t promote self responsibility
solution to adherence
smaller goals
health belief model Rosenstock
explain and predict health behaviours
focus on attitudes and beliefs
based on desire to avoid illness
health belief model - perceived susceptibility
opinion of chances of getting ill
health belief model - perceived severity
opinion of how serious a condition is
health belief model - perceived benefits
belief in efficacy of advised action to reduce illness
health belief model- perceived barriers
opinion of tangible and psychological costs
health belief model - cues to action
strategies to activate readiness
theory of planned behaviour
extension of reasoned action
reasoned action
performance of behaviour is determined by a persons intention to perform that behaviour
assumptions of theory of planned behaviour
behaviour is under voluntary control
people think about consequences first
hats highly correlated with behaviour
intention
theory of reasoned action - attitudes towards act
what they believe they will gain from a behaviour and evaluation
theory of reasoned action - subjective norm
social pressure individual believes is being placed on them to do or not do something
theory of planned behaviour difference to reasoned action
intentions not sole predictors
added in perceived behavioural control
theory of planned behaviour - perceived behavioural control
how easy or hard an individual thinks performing will be
perceived behavioural control feeds into intention via
self efficacy
perceived behavioural control feeds into behaviour via
controllability
is TPB or TRA better
TPB - controllability of perceived behavioural control has the largest effect t size
transtheoretical model
individuals progress through stages of change and movement is cyclic not linear as lots of people don’t maintain exercise
components of transtheoretical model
(entr) pre contemplation
contemplation
determination
action
relapse
maintenance
exit and reenter at any point
transtheoretical model - precontemplation
no intention to change behaviour in 60 months
demoralised about change
defensive about social pressures
uninformed about consequences
transtheoretical model - contemplation
do think about changing behaviour in 6 months
last 2 years
transtheoretical model - preparation
started exercise fewer than 3 a week
no benefits
have action plan
transtheoretical model - action
regular exercise more than 20mins 3 times
less than 6. months highest relapse point
transtheoretical model - maintenance
regular more than 6 months
likely to maintain
boredom
increase SE to overcome barriers
intrinsically motivated
transtheoretical model - termination
behaviour has been changed
5 years
resistant to relapse
pros and cons within the transtheoretical model
pros increase everyktage with the largest change between pro contemplation and contemplation
precontempltion interventions
provide info eg news
contemplation intervention
opportunities too ask questions
provide info about types
provide cues for actions
preparation intervention
opportunity to be active
support
feedback ]reinform]cement
express concerns
different types
support groups
action interventions
continued support
identify barriers
educate about relapse
teach skills to deal with barriers
maintenance intervention
social support
education
enjoyable
reward system
strategies for enhancing exercise
behavioural modification approach
reinforcement approach
cognitive behavioural approach
behavioural modification approach
prompts (cue they can’t miss)
systematic
change environment around them
10-25% increase
reinforcement approach
foodback
self monitoring
keeping record eg watch
sig increase in step count and exercise
non sig decrease in sed behaviour
increase self awareness
more motivation
self monitoring
control with no device had less increase in walking but more enjoyment
cognitive behavioural approach
goal setting with action plans
