Psychology Of Exercise Flashcards
what is the health belief model?
the likelihood of an individual engaging in preventative health behaviours depends on the persons perception of the severity of potential illness, as well as the appraisal of the costs and benefits of taking action.
what is the theory of reasoned action? How can it be used to help people take up exercise?
intentions are the best predictors of actual behaviour. Intentions are the product of an individuals attitude towards a behaviour and what is the subjective norm. The norm is the product of beliefs about others opinions.
We can apply this by encouraging patient’s significant others to promote exercise or do it themselves.
What is the theory of planned behaviour? How can it be applied to help someone take up exercise
people’s perceptions of their ability to perform the behaviour will affect how likely they are to actually do it.
We can apply this by creating specific goals which are easily followed.
what is social cognitive theory?
How can it be applied to increase uptake of exercise?
Personal, behavioural and environmental factors operate as reciprocally interacting determinants of each other.
what is self efficacy? How can we use this to increase exercise uptake?
the belief that the person can actually adopt and maintain the behaviour- the stronger the belief the more likely they are to do it
We can apply this by increasing people’s sense of self efficacy- eg providing feedback on prior performance or vicarious modelling- identifying role models.
what is self determination theory? How can it be applied to help people take up exercise?
It focusses on 3 psychological needs- competence, relatedness, autonomy.
Behaviours that are self determined are intrinsically motivating, ie are better than those that are extrinsically motivated eg to look good for partner etc.
The goal is to move people from no motivation to extrinsic motivation to intrinsic motivation.
We aim to increase autonomy in exercise and give them strong social support systems to meet these psychological needs
what are the 5 stages of the transtheoretical model?
pre-contemplation- not even thinking about exercise
contemplation- thinking about it
preparation- have started doing some exercise but not enough
action- fully into it, meeting their goals, but high risk of relapse
maintenance- have been in the action phase for a while and managing it well
relapse
termination- patients can leave this cycle when they have been maintaining the behaviour for usually greater than 5 years. At this point they are likely to continue for life.
what is the disconnected values model?
the purpose is to provide inactive individuals their initial motivation to begin exercise through motivational interviewing.
1. determine their negative habits
2. examine the benefits, costs and long term consequences of their negative habit
3.identify their deepest values and core beliefs about what they consider most important in life
4. detect any inconsistencies between a person’s negative habits and their values
5. Identify any inconsistencies which they feel are unacceptable
6. if they feel it is unacceptable generate an action plan to form new routines which will replace the former unhealthy habits.
how can we encourage people to change using the transtheoretical model?
in the precontemplative or contemplative stages we need to focus on making the patient more aware of the need to change, how to change and determining if they are capable of making that change.
increase self confidence, understand and define personal motivation, set achievable goals.
In the latter stages we should focus on helping the patient engage in and maintain that behaviour. Eg goal setting and self monitoring, attention control techniques, affirmations, feedback, self reward strategies.
what happens to self efficacy as patients move into the action and maintenance stages of the transtheoretical model?
it increases
how
