Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

EXCI 455 > Lecture 8: Goal Setting and Behavioral Management > Flashcards

Lecture 8: Goal Setting and Behavioral Management Flashcards

1
Q

What is the difference between exercise adoption and exercise adherence

A

Adoption: Beginning a program

Adherence: Maintaining a program

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

What are the 3 factors that influence OA participation?

A
  1. Personal Characteristics
  2. Program related factors
  3. Environmental factors
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

What is the first question to ask

A

Are OA active Vs. YA?

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

What 3 personal characteristics can be negatively correlated with exercise participation?

A
  1. Demographic factors
  2. Health-Related factors
  3. Psychological factors
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

What are 5 demographic factors negatively correlated with exercise participation?

A
  1. Females
  2. Ethnic minority group
  3. Older (+85)
  4. Rural residence
  5. Low socioeconomic status
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

What are 5 health related factors negatively correlated with exercise participation?

A
  1. Poor health and physical condition
  2. illness
  3. arthritic pain
  4. smoker
  5. weight problems
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

Is willingness to commit to change a sufficient psychological factor to exercise adoption?

A

No, it is necessary but not sufficient

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

What psychological factors are needed for exercise adoption

A
  1. Exercise self-efficacy

2. Perception of greater benefits of exercise vs. barriers

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

What are the 5 physical personal characteristic motivators

A
  1. Improve health
  2. Prevent disease and disability
  3. manage chronic illness (dec. meds and pain)
  4. Improve mobility
  5. Improve appearance
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

What are the 3 psychological personal characteristic motivators

A
  1. Decrease stress and anxiety
  2. Reduce risk for depression
  3. Enjoyment
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

What is the relationship between PA and depressive symptoms in community dwelling elders

A

The prevalence of depressive symptoms decreases and PA increases.

Active OA have a better mood vs less active OA

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

What are the 4 personal characteristic barriers to exercise

A
  1. Lack of self motivation
  2. Lack of time
  3. Fear of falling/injury
  4. Lack of knowledge/experience w exercise
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

For program factors, the majority of OA like?

A
  1. programs of moderate intensity
  2. convenient programs
  3. inexpensive programs
  4. unstructured/independent PA
  5. Home programs (inc. adherence)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

For program factors, the majority of OA dislike?

A
  1. programs to be competitive

2. group exercise programs

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

What fraction of OA prefer PA to be done outside a formal class/group setting

A

2/3

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What fraction of OA prefer a group program

A

1/3

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

What are the 2 main environmental factors

A
  1. Social support
    - from family, friends, health care providers
  2. Physical factors
    - distance from facility
    - climate
    - neighbourhood (safe?)
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

Can we change behavior?

A

Not that easy, but feasible

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

Is behavior change the new trend in our field?

A

yes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

What are the 5 stages from the transtheoretical model

A
  1. Precontemplation
  2. Contemplation
  3. Preparation
  4. Action
  5. Maintenance
21
Q

What is the precontemplation phase

A

Does not perform the desired behavior and has no intention of doing so in the foreseeable future (Within 6 months)

22
Q

What is the contemplation phase

A

Thinking about adopting desired behavior within the next 6 months

23
Q

What is the preparation phase

A

Plans to perform the desired behavior in the next month; may be trying it out but doesnt do it consistently

24
Q

What is the action phase

A

performs the desired behavior consistently, but has been doing so for fewer than months

25
Q

What is the maintenance phase

A

Continued to perform the behavior consistently for 6 months or more without faltering

26
Q

What are the 6 steps to improve exercise program adoption and adherence

A
  1. Explore expectations and exercise objectives
  2. Set goals
  3. Provide feedback and monitor goals
  4. Use rewards and incentives
  5. Use problem solving to overcome obstacles
  6. Promote long-term adherence
27
Q

In step 1: Explore expectations and exercise objectives, give an example of the importance

A

Different for an overweight OA who wants to lose weight vs OA with arthritis who wants to inc. mobility and dec. pain

TEAM EFFORT

28
Q

In step 1: Explore expectations and exercise objectives

Want to verify?
Help choose/design?

A

Want to verify if expectations are realistic or not

Help design/choose the best exercise program

29
Q

What do you do in step 2: Set goals?

A

You assist the participant in setting goals for achieving his/her overall objectives

Participant takes primary responsibility for setting his/her goals

Your role is to ask questions and request clarification

30
Q

In step 2 (set goals) what are the characteristics of good goals

A
  • Measurable: Participant can determine whether or not the goal was met
  • Specific: Target a specific area for improvement
  • Realistic: Goal that your participant is sure to achieve will increase self-efficacy
  • Behavioral: Your participant has more control over goals that are behavioral (walks 3 times a week) vs goals that are outcome oriented (lose 15 lbs)
31
Q

What initiating a new behavior, participants must set _____-term goals that are almost ______ to achieve

A

What initiating a new behavior, participants must set short-term goals that are almost certain to achieve

32
Q

Short term goals help maintain ______ and ________

A

Short term goals help maintain motivation and increase self efficacy

33
Q

Long term goals help to move from a stage of ______ to ______ to action

A

Long term goals help to move from a stage of contemplation to preparation to action

34
Q

In step 3: Provide feedback and monitor goals, PA instructors often help their clients to set goals then then….?

A

PA instructors often help their clients to set goals then then never review their progress towards these goals

35
Q

How often should the review progress be?

A

At the start: Weekly or biweekly

Once they have met some of their goals: monthly or bimonthly

36
Q

Why should instructors encourage self monitoring

A

to help increase adherence

37
Q

What is a behavioral analysis

A

A systematic method of examining the factors that increase or decrease the likelihood of exercising also called the A,B,C’s

38
Q

What does a behavioral contract outline

A

The participants specific goals

How they will be measured

Consequences of the participants behavior

39
Q

According to step 4: Does punishment have a greater impact on behavior than does reinforcement

A

No, reinforcement does

40
Q

Participants should be encouraged to ________ for meeting their behavioral goals

A

Participants should be encouraged to reward themselves for meeting their behavioral goals

41
Q

For new behvaior reinforcements should be _____ &______

A

For new behvaior reinforcements should be regular & constant

42
Q

With time participants will find exercise reinforcing in and of itself (________ motivation) and will rely less on external motivation (_______ motivation)

A

With time participants will find exercise reinforcing in and of itself (intrinsic motivation) and will rely less on external motivation (extrinsic motivation)

43
Q

Which is the best possible solution to address a problem or overcome obstacles (step 5)

  1. You think of an easy solution to this barrier. Share your solution with the client
  2. Ask your client if he has any ideas for overcoming the barrier
A

Ask your client if he has any ideas for overcoming the barrier.

Client can prob come up with his own solution and more likely to act on his own ideas

44
Q

In step 6: A participants risk of dropping out of an exercise program is significantly lower when he or she has maintained participation for ___ months or longer

A

6

45
Q

What is the difference between a lapse and a relapse

A

Lapse: Missing several exercise sessions

Relapse: Returning to a sedentary state

46
Q

Why are lapses and relapses often triggered by

A

Often triggered by high risk situations with absence of coping responses

47
Q

How to prevent relapse?

A

-Encourage participants to identify when they are likely to experience lapses or relapses

  • Try to identify negatives thoughts associated
  • -> i am not in the mood
  • -> all or nothing thinking
  • -> feeling discouraged
  • Encourage participants to challenge their thoughts
  • -> when we feel down we tend to exaggerate negative thoughts/perception
48
Q

What are the most common situations to identify when likely to experience a lapse or relapse

A
  • Travel
  • Holidays
  • Illness
  • Stress
  • Bad weather
  • Family obligations

EXCI 455 (12 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions