FDN2_LifestyleMedicine Flashcards
What does FITTE stand for?
FITTE is a mneumonic to use for counseling patients on starting a new physical activity plan; you want to make sure you and the patient address each part of FITTE so that the plan is as clear and specific as possible
- F - Frequency
- I - Intensity
- T - Time
- T - Type
- E - Enjoyment
What is a MET?
Metabolic Equivalent
Calorie Definition: 1 MET = 1 kcal/kg/hour (about equal to sitting quietly)
Oxygen Definition: 1 MET = 3.5 mL/kg/hour (about equal to sitting quietly)
What is physical activity volume?
(aka Total Physical Activity Level)
Physical Activty Volume = Intensity x duration x frequency
Unit: MET-minutes/day or MET-hours/day
What defines an “inactive” activity level?
No activity beyond baseline level
What defines “sedentary behavior?”
Any waking behavior with energy expenditure <1.5 METS while in a sitting, reclining, or lying posture
What defines “low activity level?”
<150 min/wk of moderate intesntity
OR
<75 min/wk of vigorous intensity
What is low-intensity aerobic exercise?
20-39% of HR reserve
or
1.6 - <3 METs
What is moderate-intensity aerobic exercise?
40-59% of HER reserve
or
3 - <6 METs
What is high-intensity aerobic exercise?
60-84% of HR reserve
or
6+ METs
What is the “built environment?”
The human-made surroundings that provide the setting for human activity
What barriers determine the amount of physical activity that an individual engages in?
Personal (Time restraints, physical limitation, attitudes/beliefs)
Environmental (Built environment, access, affordability)
What is the “Stages of Change” model?
The transtheoretical model of intentional behavior change
- Precontemplative
- Contemplative
- Preparative
- Action
- Maintenance
According to the stages of change model, what is important to think about during behavior change counseling?
- Assess the patient’s stage of change
- Use discrepancy techniques to help a patient move from one stage to the next (discuss the pros and cons of change)
- Listen for the processes of change
- Consciousness raising
- Environmental re-evaluation
- Helping relationships
- Self-Reevaluation
According to the health belief model, how would you counsel a patient who is considering behavior change?
- Link change to positive internal cues of health
- Strengthen the cause and effect connection (Behavior -> disease, Change -> health and happiness)
What is the health belief model?
The health belief model states that change is a function of individual perceptions regarding their vulnerability to illness and the percieved effectiveness of treatment
Individuals are more likely to change if they believe…
- They are sucesptible to disease
- The problem is serious
- The treatment is effective and not costly ($, pain, effort)
- They are exposed to a cue to take action
- They are confident they can do it
Which principle of behavior change states that
“Change is a function of individual perceptions regarding their vulnerability to illness and the percieved effectiveness of treatment”
Health belief model
What concept underlies the strategy of self-determination and motivational interviewing?
Different people are motivated to act by very different factors that fall into 2 categories:
- Internal values
- External coercion
According to the self-determination model, how should you counsel a patient who is considering behavior change?
- Use motivational interviewing!
- Increase internal motivation/self-determination
- Ask for the patient’s perspective before recommending anything
- Don’t coerce the patient
- Support patient autonomy
What is the social cognitive theory/ecological model?
Social cognitive theory emphasizes the importance of interactions between a person and their environment
- Behavior is a function of the environment and the person
- The environment includes interpersonal relationships, the community, the city, etc.
2 central concepts:
- Self-efficacy: A person’s specific belief that is tied to a particular task
- Outcome expectations: A person’s view of the cause and effect relationship of behavior change
Which principle of behavior change emphasizes the importance of interactions between a person and their environment?
Social cognitive theory/ecological models
What is the theory of planned behavior?
The theory of planned behavior states that intention to act is guided by 3 beliefs, and that behavior change must be preceded by intention.
- Behavioral beliefs: The patient’s percieved outcomes of change
- Normative beliefs: norms and pressures from family and community
- Control beliefs: Factors that many increase or decrease the performance of change
The patient is most likely to change if the beliefs are favorable, and they have a high degree of percieved and actual control
Which principle of behaviror change states “that intention to act is guided by behavioral, normative, and control beliefs?”
Theory of Planned Behavior
What is cognitive behavioral therapy?
A behavior change strategy that focuses on short-term, problem oriented treatments.
It acknowledges that behavior change is a function of a person’s interactions with their environment.
The goal: cognitive changes that target the inner thoughts, emotions, attitudes and events that are related to actions
- Get at the where/when/how of change
- Help the patient develop skills
What are 7 techniques employed by cognitive behavioral theory?
- Self-monitoring
- Stimulus control
- Cognitive restructuring
- Problem solving
- Contingency management
- Social support
- Stress management
Which principle of behavior change focuses on short-term, problem-oriented treatments that help patients develop skills that will allow them to change?
Cognitive behavioral theory
(The goal is to change the way people see/interact with their environment; cognitive restructuring)
What are the 3 keys for forming habits that stick?
- Repetition
- Self-regulation
- Accountability and positive feedback
What is a SMART goal?
- S - Specific
- M - Measurable
- A - Achievable
- R - Realistic
- T - Timely
