Lectures 3&4 Flashcards
What are the 7 components of wellness?
Social
Physical
Spiritual
Environmental
Mental
Emotional
Occupational
What are the 3 basic factors determine our health and longevity?
Environment
Behaviour
Genetics
Why is it hard to change?
Our behaviours are based on our core values & personal nature
We resist change that is not immediately rewarded, even if it provides substantial benefits in the future
What triggers the desire to change?
NOT pressure or fear, but:
- People receive instant gratification for their action
- People’s feelings are addressed;
- E.g. change in a core value that makes the individual feel
uncomfortable
- As kinesiologists, we should address peoples’ emotions and not just the thought process!
What % of new and returning exercisers are at risk for early dropout?
70%!
Reasons:
- too busy
- job conflict
- etc.
What are the two types of external obstacles to healthy behavior?
Physical and social obstacles in the environment
—These obstacles promote unhealthy practices and social norms, also called anchor points
Examples:
- Lack of sidewalks, bike lanes & amenities within walking distance
- Unhealthy choices in grocery stores - Classrooms and workplaces built for sitting
- Uninterrupted sitting while watching television
Define Anchor Points
Anchor points are social norms that individuals use as a reference when considering a new behaviour
Examples:
Work and leisure time
— Increased sedentary jobs and screen time
Community design
— Modern lifestyle requires hours spent sitting in cars
— Treating pedestrians as “obstructions”
— Measuring communities by “service scores” rather than “walkability score”
— Traffic-calming strategies put to use now
School and community policy
— Dropping physical activity courses for sit-down courses
— Health insurance plan does not cover costs for a personal fitness trainer
What are some environmental influences on Diet and Nutrition
Food quality and abundance
— Surplus of 500 calories per day/person,
— Food suppliers advertise to encourage consumers to buy their products — Nonstop “eating occasions”
Dining out
— Larger portion sizes & higher caloric for a small price increase — Restaurants designed to enhance comfort, appetite
What are some environmental influences on Diet and Nutrition
Food quality and abundance
— Surplus of 500 calories per day/person,
— Food suppliers advertise to encourage consumers to buy their products — Nonstop “eating occasions”
Dining out
— Larger portion sizes & higher caloric for a small price increase — Restaurants designed to enhance comfort, appetite
What are Habits?
Necessary tools for everyday brain function
Familiar cues that our brain uses to carry out automatic behaviour
- This allows our brain to save energy working on other tasks
- We are prone to rely on good or bad habits during times of stress
Basal Ganglia
Brain area where habits are formed
Striatum (Largest nucleus of the basal ganglia)
- Plays a key role in habit formation
- Contains abundant dopamine, the “pleasure chemical”
Dopamine has many functions and plays a key role in habit formation
- Links action to reward
Prefrontal cortex (PFC)
responsible for reminding us of who we are
it puts a brake on impulsive behaviour
Predicts likely outcomes based on prior experience
Serotonin is abundant in PFC
Healthy levels of serotonin, the confidence chemical, is critical for delayed gratification
Changing habits by focusing on long-term values
- Change in core values often overrules instant rewards as we seek long-term
gratification
Behaviour Change Theories
- learning
- problem solving
- social cognitive
- relapse prevention
Learning theories (e.g. increased knowledge of obesity)
—Most behaviours are learned and maintained under complex
schedules of reinforcement and anticipated outcomes
Problem-solving model (e.g. reducing BP)
— Many behaviours result from making decisions as the individual seeks to solve a problem behaviour
Social cognitive theory (e.g. family and friends)
— Behaviour change is influenced by the environment, personal factors, and characteristics of the behaviour itself
Relapse prevention model (e.g. avoiding hospitalization)
—People are taught to anticipate high-risk situations and develop action plans to prevent lapses and relapses
What are SMART goals
Specific
Measurable
Acceptable
Realistic
Time specific
Goal evaluation
—Conduct periodic evaluations of goals
—Reevaluations are vital to success
What are SMART goals
Specific
Measurable
Acceptable
Realistic
Time specific
Goal evaluation
—Conduct periodic evaluations of goals
—Reevaluations are vital to success
