lecture 8: behaviour change Flashcards
predictors of behaviour
1: barriers to exercise
2: facilitators
barriers to exercise
factors that prevent initiation of new activity or decrease adherence to existing pattern of behaviour
ie. time, availability, cost, knowledge
facilitators for exercise
factors that promote initiation of new or adherence to existing behaviours
i.e. goal setting, group/workout partner, activity tracking
examples of facilitators
- scheduling
- education
- adapted programs
- goals
-social
examples of barriers
- time
- energy
- cost
- equipment
- knowledge
promote — and minimize or address —
1: facilitators
2: barriers
factors that predict exercise adherence
1: self- efficacy
2: self regulation
3: self determination
self efficacy and the 4 sources
is the belief in one’s ability to succeed in a specific situation
four sources:
1: mastery experiences
2: vicarious experiences
3: social persuasion
4: emotional state
mastery experiences
successful experiences boost self-efficacy while failure undermines it
vicarious experiences
observing a peer succeed can strengthen beliefs in one’s own abilities (closer the individual is the more likely the person feels that they can do it)
social persuasion
credible communication and feedback can improve self-efficacy
emotional state
positive mood can boost self-efficacy, while anxiety can undermine it
self regulation and skills
the ability to monitor and control one’s thoughts, actions, and emotions
self- regulatory skills
1: self-monitoring
2: scheduling and planning
3: goal-setting
4: self-talk
scheduling and planning
having a physical calendar is often better for clients
self determination and sources of motivation
is the degree to which an individual feels in control of their behaviours
sources of motivation:
1: amotivation
2: external regulation
3: identified regulation
4: integrated regulation
5: intrinsic motivation
amotivation
no intention or desire to engage in physical activity
external regulation
motivated by external forces
some outside force is motivating the person to participate in exercise (i.e. wife/husband, parent, friends etc)
identified regulation
motivated by a goal, see physical activity as means to the desired goal
integrated regulation
belief that physical activity is important part of themself
intrinsic motivation
participates in physical activity for enjoyment of the physical activity itself
three “selfs” in practice
- set a client up with an achievable challenge so they can find early success (mastery experience)
- promote a positive, upbeating training environment (emotional state)
- give feedback and encouragement on client’s progress (social persuasion)
- prescribe exercise along with tools for planning and scheduling (self regulation)
- provide accountability (self regulation)
- make exercise sessions fun (intrinsic motivation)
trans-theoretical model (TTM)
stages of readiness for change:
1: pre contemplation
2: contemplation
3: preparation
4: action
5: maintenance
a clients stage should impact your behaviour change approach
- these are not linear phases
pre contemplation stage
- no intent to make a change
- client probably won’t benefit from factors like scheduling, or mastery experience, but might benefit from a discussion about goals
preparation stage
plan to make imminent changes and is actively planning
client is this stage probably wont benefit from the factors of social persuasion or discussions of motivation, but might benefit from discussions of barriers/facilitators or scheduling
