Midterm 1 Flashcards
Physical Activity
any body movement produced by skeletal muscles that expends energy beyond resting levels (more than 1.5 MET)
Exercise
leisure time PA that is planned, structured, and repeated over time
Describe behavioural economics
Motivation can be predicted by expected outcomes and value placed on the behaviour (expectancy-value approach)
Choices are made based on 1) low cost 2) highly reinforcing/high gain
What is Self-efficacy
The belief in your ability to successfully perform a task based on its demands
What factors impact Self Efficacy from least to highest degree of influence
Affective/Physiological state
Social Persuasion
Vicarious Experience
Past performance
Self efficacy impacts what?
Affect - how you feel abt the activity
Behaviour - whether you engage in it
Cognition - your expectation, attitude, beliefs abt the behaviour
What are the types of Self Efficacy
Task SE - perceived ability to do the task
Barrier SE - perceived ability to overcome barriers
Scheduling SE - perceived ability to schedule in the behaviour
Coping SE - perceived ability to handle life situations
What are the limitations of the Self Efficacy Theory ?
- Not good at predicting the maintenance of habitual behaviour (best predicts novel/challenging behaviour)
- increases in SE do not necessarily apply to other behaviours
- too much SE sets u up for failure
What is the predictor of bwhaviour according to the Theory of Planned Behaviour
Intention
What factors impact intention
1 - Attitudes
2 - Subjective norms
3 - perceived behavioural control
Describe how attitude impacts intention
Attitude is how someomne feels abt the behaviour
gains/losses
how important are the outcomes
Describe how Social norms impacts intention
degree to which someone feels social pressure to do a behaviour
Describe how Perceived behavioural control impacts intention
evaluation of barriers and facilitators and your power or ability to control them
What are the strengths and limitations of the theory of planned behaviour
- it does a good job explaining intentions to exercise
- attitudes have a stronger impact on intention than SN PBC
- does a poor job at actually explaining behaviours (intention to behaviour gap)
What aspect of motivation does SDT place on emphasis on compared to TPB
it says that the type/quality of behaviour is equally as important as the strength of motivation (TPB places emphasis on strength of motivation)
What is the first piece to the SDT?
Basic Psychological needs - Autonomy, competence, relatedness
What is the second piece to the SDT?
Motivation (extrinsic/intrinsic) and their sub categories
Basic Psychological needs
Autonomy - independence, feeling in control and like u have a choice
Competence - mastery experience and feeling like ur good at smt
Relatedness - feeling connected to others and like u matter
What are the types of extrinsic motivation from amotivation to intrinsic and explain.
Amotivation
External regulation –operant conditioning so motivated by rewards/punishment
Introjected regulation - self imposed pressure or making someone disappointed
Identified Regulation - Doing it for the outcome not behaviour
Integrated regulation - Do it becomes it has become part of sense of self
Theories attempt to predict/explain…
Why a behaviour/ phenomenon occurs
Whats the connection between the transtheoretical model and decisional balance/self efficacy
As you shift through the stages there is a shift from higher cons and lower pros to more pros and less cons
self-efficacy increases as you shift through the stages
What are the 5 stages in the Transtheoretical Model?
Pre-contemplation: unaware of the problem
Contemplation: aware of problem, desired to change behaviour
Preparation: Intends to take action to change behaviour
Action: practices the desired behaviour
Maintenance: works to sustain behaviour change
Limitations about the transtheoretical model
is it still in use?
It doesn’t fully explain the mechanism by which people change their exercise behaviour and move across stages
its constructs cannot reliably predict which stage someone will move to and when
it’s no longer used in research but counsellors may still use it bc it’s simple and straight forward
what makes the social ecological model different from the social cognitive theories?
It considers the individual to be part of a bigger picture whereas SCT’s consider the individual to be the sole determinant of behaviour
What factors are part of the social ecological model
explain.
1 - Individual
2 - Physical Activity Domains
3 - Interpersonal Factors
4 - Physical Environment
5 - Policy
What are the benefits and limitations of the social ecological model?
Gives us an understanding of the multiple levels of influence (‘big picture’)
An environmental approach to behaviour change
Feasibility and cost of implementation
> If we build it, will they come?
* Providing the resources does not mean that people will automatically become more physically active
What are the assumptions of the self determination theory?
1 - Human behaviours are volitional
2 - Humans strive for psychological growth/development
What factors increase the effectiveness of monetary incentives?
1 - immediate delivery (within 7 days of behaviour)
2 - delivery for a long duration (at least 24 weeks)
3 - Individualized/Realistic goals (10-15% baseline)
4 - Target less active people
What are the stages for designing an exercise intervention?
1 - Understand the behaviour
2 - Identify intervention options
3 - Identify intervention content and implementation options
4 - Evaluate the impact of the intervention
What are the steps in stage 1: Understanding the behaviour
step 1: Identify the target behaviour and population so what PA behaviour are you trying to change and who is the target population/individual for the intervention
Step 2: Conduct a behavioural analysis & diagnosis to determine what factors need to change for behaviour to occur
What are the 6 behavioural determinants?
Capability - Physical (skills, stamina, strength) and Psychological (mental capacity, knowledge)
Opportunity - Social (influences, social cues, social norms) and Physical (time, resources, built environment)
Motivation - Reflective (planning, intentions, evaluating outcomes) and Automatic (emotional reactions, impulses, desires)
What are the steps for stage 2: Identify Intervention Options
step 1 - Select intervention functions
step 2 -Select policy categories (which are approaches used by stake holders to support or establish interventions)
Social Influence
Real or imagined pressure to change ones behaviour, attitudes, or beliefs
Social Support
Perceived care, assistance, comfort, etc that person receives from others
reflected in SIZE of social network
and in amount/type of support received
5 Types of Social Support
Instrumental Support
Emotional Support
Informational Support
Companionship Support
Validation Support
behavioural reactance
when individual perceives significant others to exert social control rather than social support
What are factors of exercise groups that may undermine exercise-related thoughts, feelings, behaviours
Group Cohesion
Group Size
Group Composition
WHat are the 2 key elements of geroup cohesion
Task - liking the group activity/goal
Social - liking the group memebers outside of exercise
What are the four aspects you take into account for group cohesion?
Individual attraction to the group (task) and attraction to the group (social)
group integration (task) and social
what happens as group size increases ?
perceived group cohesion and exercise satisfaction decreases
bc
small group : you feel like you matter more, increases in SE, better relatedness and PBC, also more individual attention
big group: less identifiability, lower quality of interactions, more crowded
How does group composition play into adherence and stufF?
If group is perceived to be on equal footing and share characteristics and physical ability = greater adherence
social facilitation
people exercise at higher intensity if others are around
the built environment is comprised of what type of features
Functional features (structural stuff impacting what you can acc use– pathways, bikelanes, sidewalk, etc.)
Safety (rails, lighting, fencing, security cameras)
Aesthetic (interesting and pleasing – trees flowers)
Destination (availability of places people can walk/bike to in hood ++ proximity of gyms, playground, active places)
BCT’s must be…
Observable
Replicable
Irreducible
In stage 3: Identify intervention content and implementation options what are the steps?
Select a behaviour change technique
Select mode of BCT delivery
what is the REAIM framework for evaluating interventions?
Reach -did it reach the people we wanted it to and who were they
Effectiveness/efficacy - what were the positive and negative consequences of the int.
Adoption - who adopted it and who didnt, what were their characteristics
Implementation - how well was the intervention delivered? were instructions followed
Maintenance - how well was intervention sustained over time
