Miscellaneous Pt 2

Question 1

finding and learning new facts, ideas, and tips that support healthy behavior change

Answer 1

consciousness raising

Question 2

experiencing negative emotions bc the negative behavior is perceived to be problematic, then feeling relief from deciding to change

Answer 2

dramatic relief

Question 3

realizing behavior change is an important part of one’s identity as a person

Answer 3

self-reevaluation

Question 4

realizing how the behavior influences the environment, especially the person’s social environment

Answer 4

environmental reevaluation

Question 5

deciding to change and experiencing a new belief in the ability to change

Answer 5

self-liberation

Question 6

seeking and using social support for behavior change

Answer 6

helping relationships

Question 7

substituting healthier behaviors and cognitions for the unhealthy behavior

Answer 7

counter-conditioning

Question 8

increasing rewards for healthy behavior change and decreasing rewards for unhealthy behavior

Answer 8

reinforcement management

Question 9

removing reminders and cues to engage in unhealthy behaviors and replacing them with reminders/cues for healthy behavior

Answer 9

stimulus control

Question 10

taking advantage of opportunities to be with people who model the new behavior, noticing the social norms that reinforce the new behavior

Answer 10

social liberation

Question 11

Mind reading: imagining we know what others are thinking without evidence to support such presumptions
Fortune telling: arbitrarily predicting the future and assuming it will turn out badly

Answer 11

jumping to conclusions

Question 12

sometimes called black and white thinking

“either do it right or not at all”

Answer 12

all-or-nothing thinking

Question 13

seeing one single event as a never-ending pattern of defeat or disappointment

Answer 13

overgeneralizing

Question 14

blowing things out of proportion, or inappropriately shrinking something to make it seem less important

Answer 14

magnification (catastrophizing) and minimization

Question 15

assigning labels to ourselves or other people

Answer 15

labeling

Question 16

blaming yourself or taking responsibility for something that was not completely your fault; conversely, blaming other people for something that was your fault

Answer 16

personalization and blame

Question 17

30-39% HRR or VO2R
2-2.9 METs
9-11 RPE

Answer 17

light intensity exercise

Question 18

40-59% HRR or VO2R
3-5.9 METs
12-13 RPE

Answer 18

moderate-intensity exercise

Question 19

>= 60% HRR or VO2R
>= 6 METs
>= 14 RPE

Answer 19

Vigorous-intensity exercise

Question 20

ABC

Answer 20

Ask open ended questions
Break barriers
Collaborate

Question 21

DASH diet

Answer 21

prevents and controls hypertension

rich in fruits, vegetables, whole grains, and low-fat dairy

Question 22

fluid intake before exercise

Answer 22

5-7 mL/kg at least 4 hours before