N/A - Transtheoretical Model

Question 1

is the process of changing an unhealthy behaviour into a healthy one easy and straight forward

Answer 1

it is not straight forward, it is often challenging for most ppl
- change is often a lengthy process including many stops, starts and steps
- it rarely happens all at once

Question 2

characteristics of the transtheoretical model

Answer 2

it is made up of 5 components, but most of the attention is focussed on the first one
- the TTM was originally developed to explain the process that ppl go through when they quit smoking

Question 3

list all the components of the TTM

Answer 3

1. Stages of Change
2. Decision Balance
3. Processes of Change
4. Self Efficacy
5. Temptation

Question 4

what are the 6 components of the stages of change

Answer 4

~unhealthy behaviour~
1. Pre-contemplation
2. Contemplation
3. Preparation
4. Action
5. Maintenance
6. Termination
~healthy behaviour~

Question 5

characteristics of the stages of change

Answer 5

• stages of change don’t take forever, they still happen and last longer than a day
• as a result, stages are stable (elementary school has 6 grades) and dynamic (eventually graduate)
• TTM/SoC are linear in nature

Question 6

what is a stage

Answer 6

the point between a state (shorter) and a trait (personality; longer)

Question 7

pre-contemplation

Answer 7

no intention to change, denial of the need to change
* 2 types of pre-contemplators
- non believers: doesn’t believe i behaviour/PA
- believers: believe that PA/behaviour is worthwhile but they’re not gonna go it (I know broccoli is good but I’m not gonna eat it)

Question 8

contemplation

Answer 8

seriously considering change
- they acknowledge that they’re not as healthy as they should/like but they’re thinking about PA
- here’s the problem, some ppl become chronic contemplators; been thinking about PA for a long time

Question 9

Preparation

Answer 9

making small changes or will change in the near future
- bought the running shoes, hasn’t gone to the gym yet

Question 10

Action

Answer 10

actively engaged in changing behaviour

Question 11

Maintenance

Answer 11

although new behaviours are not better established, boredom and a loss of focus is a danger
- maintenance phase lasts for 6mo

Question 12

termination

Answer 12

fear of relapse is eliminated; the process of change has now come to an end
- termination occurs after around 5yrs
- if the behaviour changes then the process restarts

Question 13

Decision Balance

Answer 13

potential advantages and disadvantages of the change in behaviour
- ppl weigh the adv/disadv of engaging in the behaviour
- when the disadv outweighs the adv. there is little motivation to change

Question 14

Processes of Changes

Answer 14

the “how to actually bring about change” component of the TTM
- this is the most difficult component to implement but is often under estimated

Question 15

Self efficacy

Answer 15

a judgement regarding one’s ability to perform a behaviour in order to achieve a certain outcome
- SE levels change throughout each stages of change (increases throughout; highest during maintenance and termination)

Question 16

Temptation

Answer 16

represents the intensity of urges to engage in conflicting behaviours when in the process of making a decision or in the midst of a difficult or trying experience
- people are tempted NOT to be physically active (not gonna workout because I have a midterm or its too cold)
- temptation is the opposite of SE
- temptation is highest in pre-contemplation/contemplation and the lowest in maintenance/termination