Lecture 10: Exercise Psychology Flashcards
what are 3 theories of motivation
- Theory of Planned Behavior: intention is proposed to be predicted by attitude (= positive or negative evaluations of behavior), subjective norms (= normative beliefs connected to the behavior) and perceived behavioral control (= individual’s belief in their ability and confidence to perform the target behavior), which are belief-based constructs. Intention then leads to exercise behavior
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Health Belief Model: performance of a health behavior is influenced by underlying beliefs;
- perceived susceptibility = how likely you think that the risks/negative results are of not changing the behavior
- perceived severity = how bad the negative results are if you decide to not change and the risks come true
- perceived benefits = the benefits of engaging in the behavior
- perceived barriers = the barriers to engaging in the behavior
- cues to action = environmental or situational factors that may prompt the performance of a behavior -
Social-Cognitive Theory: health behavior is mainly influenced by self-efficacy expectations (= belief about own ability to successfully/independently master the desired action), which can lead to outcome expectations (= beliefs about the effectiveness of the planned action with regard to the health goal to be achieved, as well as possible disadvantages that may arise from the behavior) of a person in relation to a certain health behavior
–> also influenced by impeding/supporting factors and goals
what are 2 kinds of attitudes and 2 kinds of subjective norms (TPB)
Attitudes:
1. Instrumental behavioral beliefs = What will the behavior lead to?
- Going to the gym and doing lat pulls will lower my back pain
2. Experiential behavioral beliefs = What are my experiences with this behavior?
- Last time I went to the gym and did lat pulls is enjoyable
Subjective norms:
1. Injunctive normative beliefs = Do others approve or disapprove of the behavior
- My friends think going to the gym and doing lat pulls is a good thing.
2. Descriptive normative beliefs = others do it as well
- My friends also go to the gym and do lat pulls as exercise.
what 2 factors can facilitate or impede perceived behavioral control
- skills and abilities
- access and availability
what are the 4 sources of self-efficacy
- the successful own execution of an action
- substitute experiences (learning vicariously through observation of a model)
- symbolic experiences (verbal information)
- emotional arousal
what do action execution theories address
why individuals fail to translate their health behavior intentions into subsequent action; intention-behavior gap
–> can be considered volitional models as they focus on the realization of intentions after the completion of intention formation and, thus, address action control
explain implementation intentions and what are 2 versions of planning
= “if-then” plan that pairs a desired action with a specified scenario (e.g., if situation Y arises, then I will do X)
1. action planning = a task-facilitating strategy that considers how an individual prepares to perform a behavior; targeted actions are linked to situational information or stimuli by specifying when, where, and how a specific action is to be performed
2. coping planning = a distraction-inhibiting strategy that considers how an individual prepares to avoid foreseen barriers and obstacles that may arise when performing a specific behavior and potentially competing behaviors that may derail the behavior; identifying challenging situations that could derail the implementation of the intention and mental representation of ways to overcome them
what are 7 recommendations to promote health behavior change
- Plans should always be formulated as “if-then” links, not in general terms.
- Plans should refer to individually relevant situational cues that need to be identified first.
- The formulation of action plans should always be supplemented by coping plans.
- The formulation of plans should be guided by a trained consultant.
- Ideally, plans should be created dyadically or collaboratively.
- Subjects should receive a reminder of their plans (“booster” reminders).
- For the formulation of plans, especially for persons with low intentions and high resistance to change, additional measures are taken to promote motivation and (volitional) self-efficacy expectations.
explain the Transtheoretical Model of Behavior Change and its 5 stages
- behavior change occurs through different stages of change (descriptive level) and through the use of different strategies of change (procedural level)
- the context of change is also considered in the model as health behavior change always occurs within the life context of a person, which can enhance or interfere with change
5 stages:
1. precontemplation = individual displays no motivation or intention to change their current behavior in the near future; person may lack information and problem awareness regarding their current level of physical inactivity
–> often an active intervention is needed here to move to the next stage
2. contemplation = individual may be at least aware of the advantages and disadvantages of the planned behavior change, but they may still be in a state of ambivalence such that the person cannot decide on a concrete plan of action; formed a plan to change their behavior in the near future
3. preparation = person is highly motivated to do physical activity on a regular basis; an intention to act has already been formed and the decision in favor of the behavior has been made, initial steps have already been taken to realize the intention
–> from stages 2 and 3, a regression to previous stage can take place at any time
4. action = target behavior is carried out and the problematic behavior is reduced or the health-promoting behavior is built up; individual has performed the target behavior regularly but has maintained the behavior for less than 6 months
–> prone to relapse into physical inactivity
5. maintenance = if the target behavior has been shown for more than 6 months; efforts must continue to be directed toward preventing a relapse into earlier stages where problematic behavioral patterns are present
what are the 5 cognitive-affective processes of the Transtheoretical Model of Behavior Change
- Consciousness raising: Conscious perception of the resulting consequences and awareness of possible change paths from problem behavior
- Dramatic relief: Creating an emotional connection and personal involvement with the problem behavior and its consequences
- Environmental reevaluation: Conscious perception of emotional/cognitive consequences of problem or target behavior for the personal environment
- Self-reevaluation: Conscious perception of emotional and cognitive consequences of the problem or target behavior for oneself
- Social liberation: Active perception and awareness of environmental conditions that facilitate the change in problem behavior
what are the 5 behavioral processes of the Transtheoretical Model of Behavior Change
- Self-liberation, commitment: The conviction that change is possible and the commitment to implement this change
- Stimulus control: Remove triggers for problem behavior and/or provide incentives for favorable alternative behavior
- Counterconditioning: Replace unfavorable behaviors by favorable behavior in the sense of a problem solution
- Helping relationships: Actively asking for and demanding concrete social support, but also the ability to accept help
- Reinforcement management: Conscious use of rewards (material or immaterial) for steps that lead in the desired direction
explain the Health Action Process Approach
- makes a distinction between a motivational phase (= individuals are in a deliberative mindset while forming a goal intention) and a volitional phase (= individuals are in an implementation mindset while pursuing their goal)
Two phases
Motivational phase:
1. outcome expectancies = person’s beliefs that the behavior will lead to outcomes that have utility for the individual and is the result of rational decision-making
2. risk perception = person’s belief in the severity of a health condition that may arise from not performing the target behavior and their vulnerability toward it
3. intention
4. action self-efficacy = optimistic beliefs about personal agency
Volitional phase:
1. coping self-efficacy = an individual’s optimistic beliefs in their ability to be able to overcome obstacles and barriers that may stand in the way of maintaining the desired goal
2. recovery self-efficacy = addresses the experience of failure and recovery from setbacks and refers to an individual’s confidence in their ability to get back on track after setbacks and missteps and effectively resume control of the behavior
3. planning (action and coping)
4. action control =
- self-monitoring (e.g., “I consistently monitor when, where, and how long I exercise”)
- awareness of standards (e.g., “I have always been aware of my exercise training program”)
- self- regulatory effort (e.g., “I took care to exercise as much as I intended to”)
explain the Motivation-Volition Process Model
Motivational phase:
- perceived behavior control (self-efficacy beliefs) and the outcome expectations
(expected advantages and disadvantages) of regular physical activity influence whether an intention is formed and how strong this intention is
- self-concordance = the extent to which an individual’s intention or goal corresponds to their interests/values
- If behavioral intentions are strong and there is a high degree of self-concordance with the goal intention, volitional strategies and steering mechanisms can then be used to translate those intentions into subsequent action
Volitional phase:
- (coping/action) planning, barrier management and situational cues influence action initiation, which influences exercise behavior
explain Dual-Process Theories of Physical Activity Behavior and Integrated Models of Health Behavior
Behavior is controlled by two different information processing systems that can be distinguished based on the levels of automaticity or reflectiveness of actions:
- The reflective system uses an explicit decision-making process that requires cognitive resources and is therefore effortful and slow
- The impulsive system uses more automatic processes that are fast and effortless and occur automatically without overly drawing on cognitive resources
Explain the Integrated Behavior Change Model
= specifies three key behavioral processes:
a) a conscious, deliberative route to behavior represented by effects of social cognition constructs (attitude, subjective norm, perceived behavioral control) from the theory of planned behavior on behavior mediated by intentions
b) a non-conscious, automatic route to behavior represented by direct effects of implicit attitudes and motives, as well as habit
c) two action phases, a motivational phase in which intention formation is determined by constructs identified in (a), and a volitional phase in which intentions are implemented via planning
provide 2 concepts of the self and explain them
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self-concept = person’s perception of himself or herself, which is shaped by personal experiences and social interaction
–> relatively stable - self-esteem = emotional evaluation of the characteristics identified in the self-concept and is closely tied to self-worth
