Lecture 17-Social support & self confidence Flashcards
Social support
At all stages of change, the people in our social network can influence how we think and feel about exercise and our actual behaviour
- resources given by other people
Comfort, care assistance and information provided by others. Plays a more significant role after…..
-Plays a more significant role after an intention is formed
Social support is different to social pressures;
contributes to sense of relatedness
Who provides social support
Doctor
Concealer
Work mates (people around you, your friends)
Wade
There were kids and family and some wifes
What support do they provide?
Online (sign up to gym and programs)
The work mates provide the relatedness (hes not alone)
- You are able to share what’s gone on in your life
- Positive encouragement
Mentally and physically fit
Come to work a much happier person
Wad is helping his group of work mates to assist them to be active
Types of social support (4 categories)
-Practical assistance
-Expression of encouragement, care, empathy
-Directions, advice, suggestions on exercising
-Information used to gauge progress, bolster confidence
Type of support provided is more important than the …..
amount of support you have
Social support also increases PA
indirectly through increased self efficacy
Self efficacy
Perception of my ability to exercise and achieve a particular outcome (be successful)
- Not about actual ability but beliefs about capability
There is a very strong relationship between change in self efficacy and change
in PA (r=.71) and PA maintenance
Task self efficacy
The confidence to perform the essential aspects of a task (e.g walk for 20 min at mod intensity)
Self regulatory self efficacy
The confidence to schedule exercise, stick to exercise plans, and overcome barriers.
By learning we we create
confidence and motivation
I am 100% confident I can because….
- Positive feedback that you are getting from other people
- Seeing other people perform tasks gives us the confident to know that we can also do that same task
- How you feel during that task will also give you the confidence that you feel toward that task (how you feel and respond physiologically to a task will give you confidence)
You can build self-efficacy through
Recalling previous accomplishments
Recalling previous accomplishments
What has been achieved in the past? In terms of:
-Actual PA
-Overcoming barriers
-Scheduling time to fit PA in
Through creating new accomplishments
-Setting mastery goals which provide optimal challenge
-Record/recognise goal achievement and celebrate what that mean in terms of self efficacy
-Continue to build on them
Four points to building self efficacy
-Through recalling previous accomplishments
-Through creating new accomplishments
-Through positive feedback
-Through seeing other people do it
Through positive feedback
- Positive feedback from your support network- specific not general
- Reminding yourself you can do it- positive self statements
Through seeing other people doing it (vicarious experiences)
-Highlight successes of people who had similar characteristics
-Links to positive subjective norm
-Strong reason why exercise groups are so successful
-Image yourself being successful
Understanding the psychology behind behaviour change
Motivational phase (create intention)-> Volitional phase (turns intention into action)
Closing the intention behaviour gap
motivating action and maintenance
-Social support
-Building autonomous motivation
-Achievement of outcome expectations
-Self efficacy
-Focus on creating a +ve exercise experience
-Make exercise a priority…..
