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Self-efficacy Flashcards

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1
Q

what type of theory is self-efficacy?

A

it is a social-cognitive theory.

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2
Q

what is the social-cognitive approach?

A

The social-cognitive approach view exercise behaviour as being influenced by both human cognition (e.g., expectations, intentions, beliefs, attitudes) and external stimuli (e.g., social pressures/experiences).

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3
Q

who created the theory of self-efficacy and when?

A

Albert bandura (1977)

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4
Q

what is self-efficacy?

A

The extent to which the individual feels she will be successful in performing the desired behaviour, given the abilities she possesses and the unique situation in which she finds herself.
- situation-specific self-confidence.

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5
Q

what are the four primary sources of self-efficacy?

A
  1. past-performance accomplishments.
  2. vicarious experiences.
  3. social persuasion.
  4. physiological/affective states.
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6
Q

what is past-performance accomplishments?

A

Past performance accomplishments are activities similar to, or the same as, the current behaviour that the individual has previously engaged in with some degree of success.
e.g. good self-efficacy for running because they used to cycle or jog.

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7
Q

what are vicarious experiences?

A

Vicarious experiences, also known as modelling, are those that involve one individual viewing the performance of behaviour by another individual (the model). The greater the perceived similarity between the model and the viewer, the greater the model’s influence.

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8
Q

vicarious experiences are associated with imagery, what is imagery?

A

imagery—a behaviour performed in the mind using some or all of the body’s senses—would be considered a vicarious source. For example, you might imagine yourself becoming healthier or improving your physical appearance.

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9
Q

what is social persuasion?

A

Social persuasion concerns verbal and nonverbal tactics used by others in an attempt to increase a person’s self-efficacy.
ex. play 60: elite football players encouraging kids to get 60 minutes of activity per day.

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10
Q

what are physiological and affective states?

A

physiological: heart rate, sweat, soreness, pain.

affective states: positive or negative emotions/mood.

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11
Q

how can we measure task self-efficacy?

A

we can look to the level, strength, and generality of self-efficacy.

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12
Q

what is the level of self-efficacy?

A

The level of self-efficacy refers to an individual’s belief that she can successfully perform various elements of a task (e.g., greater distance, duration, or intensity).

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13
Q

what is the stength component of self-efficacy?

A

The strength of self-efficacy indicates the individual’s degree of conviction that she will successfully accomplish each level of the task.
i.e. someone may be comfortable with running 5km with 100% confidence by 6km with only 5% confidence.

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14
Q

what does generality refer to?

A

concerns the extent to which an individual’s efficacy for a specific task carries over to other activities. In our example, self-efficacy for jogging would likely generalize to walking or potentially even biking but might not generalize as well to weight training.

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15
Q

what are the more contemporary aspects (self-regulatory efficacy) of self-efficacy?

A

coping and scheduling efficacy.

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16
Q

what is coping efficacy?

A

self-efficacy for overcoming barriers or challenges to exercise.

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17
Q

what is scheduling efficacy?

A

confidence in one’s abilities to schedule and manage exercise behaviour.

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18
Q

what are relational notions of self-efficacy?

A

individual’s belief in others’ capabilities to help the individual accomplish a task. Examples of such agents include wellness coaches, personal trainers, physical therapists, physical education teachers, and exercise group, members.

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19
Q

what are some examples of relational self-efficacy?

A

proxy efficacy, collective efficacy, tripartite efficacy, and coaching efficacy

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20
Q

what are some limitations of self-efficacy theory?

A
  • it only associates the effect of self-efficacy with challenging or new behaviours.
  • the efficacy construct is greatly reduced (or eliminated) as exercise behaviour becomes well learned and habitual. This might occur, for example, when an individual moves from the adoption to the adherence stage.
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21
Q

what is motivation?

A
  • the degree of determination, drive an desire that a individual approaches or avoids a behavior with.
  • it is the direction, persistence and intensity of ones effort.
  • it can either be intrinsic which comes within or extrinsic which is motivation from an outside force.
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22
Q

what is the social-cognitive theory?

A

the idea that exercise behavior is influenced by cognition. (expectations, beliefs and attitudes). as well as external stimuli (social pressure and operant conditioning).

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23
Q

what is the triadic reciprocal causation?

A

it is the three classes of determinants which mutually influence behavior and are influenced by each other.

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24
Q

what are the three classes of determinants?

A

Environment, behavior and personal.

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25
Q

what does environment encompass?

A

the group, the equipment and the facility.

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26
Q

what does behavior encompass?

A

type, frequency and duration.

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27
Q

what does personal encompass?

A

thoughts, attitudes and moods.

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28
Q

what are the three basic assumptions of SCT’s?

A
  1. behavior is rational and goal-directed: expectancy-value approach: the motivation is predicted by the expectation of outcomes and value.
  2. people are self-reflective.
  3. people can self regulate.
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29
Q

what is self-efficacy?

A

is an individuals beliefs about their abilities and/or expectations about achieving success based on abilities.

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30
Q

how did albert bandura define self-efficacy as?

A
  • the belief that a person has the personal capability (not ability) to carry out the actions required to produce a specific outcome.
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31
Q

what results in behavioral action?

A

we need to have the belief along with the incentive expectation.

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32
Q

How did Bandura summarize–> belief–> incentive expectation and action?

A

unless people have the belief that they can produce the desired effects by their actions, they have little incentive to act. 1997.

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33
Q

self efficacy is part of the social cognitive theory: what does it influence?

A
  • decision to participate (intention).
  • amount of effort expended on activity.
  • degree of perseverance when presented with obstacles.
  • facilitative and debilitative performance thought performance (i.e. cognition).
34
Q

what type of confidence is self-efficacy.

A

situation-specific.

i.e. some people may have higher self-efficacy in running than weight training or in summer vs. winter.

35
Q

how does self-efficacy differ from self-concept and self esteem?

A
  • it is more variable.
  • self-confidence and esteem can stay the same while self efficacy for an activity changes.
  • self-efficacy does influence self-concept and esteem although it being slow.
36
Q

what is the level dimension of self-efficacy?

A
  • belief in personal ability to accomplish a particular task.
  • I believe I can run 5 km.
37
Q

what is the strength dimension of self-efficacy?

A
  • degree of conviction (% confidence).
  • the particular tasks/components of an activity that can be carried out successfully.
  • I believe I can run 5kms in 90% of my runs.
38
Q

what is the generality dimension of self-efficacy?

A
  • how self-efficacy transfers between tasks.

- Stairmaster/treadmill vs. stadium stairs.

39
Q

What is performance/mastery experiences?

A

previous experience of carrying out a task successfully.

40
Q

what are vicarious experiences?

A

observational learning (modeling): behavior of other serves as a source of information or as a standard.

41
Q

what is verbal persuasion?

A

act of providing considerable information about the why, what and where of PA (could also be non-verbal).

42
Q

what are physiological states?

A

bodily sensations (HR, respiration, sweating) and subsequent appraisals.

43
Q

what are emotional states /affective states?

A

mood states- serves as primers to memory of failure and successes and attributions.

44
Q

what is exercise/task efficacy?

A

capability of successfully engaging in incremental bouts of PA.

45
Q

what is barriers/coping efficacy?

A

capability to overcome barriers of PA. social personal or environmental.

46
Q

what is scheduling efficacy?

A
  • confidence that PA can be scheduled into routine.
47
Q

what is disease-specific/health behavior efficacy?

A
  • population specific; secondary prevention of disease through exercise rehab.
  • Capability to engage in health-promoting behaviors.
48
Q

what is Proxy/other self-efficacy?

A
  • others ability to help participant accomplish a task/and others ability to perform a task.
49
Q

what is Perceived Behavioral Control?

A
  • degree of personal control in the decision to engage in PA.
50
Q

what are some examples of PA specific manifestations of self-efficacy?

A
  • you have very little or no time.
  • your muscles are sore.
  • you have little support from others.
  • the weather is bad.
  • you are stressed.
  • exercise facilities are not convenient.
  • your work demands an or travel increase.
    you are tired.
51
Q

what are some barriers that barrier self-efficacy could help with?

A
  • when you are tired.
  • during or following a crisis.
  • during bad weather.
  • when I am anxious or stressed.
  • when I am on vacation.
  • when there are competing interests.
  • when there is a lot of other work to do.
  • when I haven’t reached my exercise goals.
  • when I do not receive support from my family and friends.
52
Q

how does increased self-efficacy help with mental states?

A
  • it decreases depression and anxiety.

- it increases optimism an self-esteem.

53
Q

what are the common emotional responses following acute PA?

A

increased exercise efficacy, increased enjoyment and positive effect but decreased negative effect.

54
Q

limitation of self -efficacy:

A

does not have as big as an impact when the PA becomes well learned, better when the activity is new.

55
Q

what does increased barriers efficacy result in?

A
  • increased intention and involvement in PA .
56
Q

what does increased exercise efficacy result in?

A
  • increased intention.
  • increased belief in sustaining physical activity at a set duration and intensity.
  • increased maintenance and adherence to PA.
  • increased frequency and intensity of PA
  • increased active lifestyle.
57
Q

Outline how self-efficacy and exercise is reciprocal:

A

Engaging in PA increases mastery/performance which increases self-efficacy but increased self-efficacy also influence someone to engage in PA.

58
Q

How do we put performance/mastery in to PA program development?

A
  • Gradual progression: maximize opportunities for early successes and chart progress.
59
Q

How do we put vicarious experiences in to PA program development?

A

see similar others being successful at the activity.

60
Q

How do we put verbal persuasion in to PA program development?

A

provide considerable information about the why, what and where of PA.

61
Q

How do we put physiological states in to PA program development?

A

ensure understanding of the normal responses to PA.

62
Q

what happens when self-efficacy experiences increases?

A

state self-confidence improves.

63
Q

what happens when we have an accumulation of state self-confidence experiences?

A

it boosts trait self-confidence.

64
Q

how do we build confidence bottom up?

A
  • athletes and exercisers should attempt to enhance self-efficacy by accumulating success experiences in specific situations.
65
Q

what is the biggest factor for improving self-efficacy?

A
  • improving mastery experiences through a multitude of ways i.e. through related activities biking, swimming, running.
  • raises expectations for future successes while failure lowers these expectations.
66
Q

what is the purpose of setting goals?

A

progress not perfection.

67
Q

what are smarter goals? S?

A

specific to the event or skill.

68
Q

what are smarter goals? M?

A

measurable targets to aid comparison.

69
Q

what are smarter goals? A?

A

Accepted by the coach and performer?

70
Q

what are smarter goals? T?

A

Timed.

71
Q

what are smarter goals? E?

A

exciting to ensure interest in the target.

72
Q

what are smarter goals? R?

A

reordered–> don’t just ink it think it.

73
Q

how do we increase vicarious experiences?

A

we demonstrate repeated success through participatory modelling i.e. the subject first observes a model perform a task.

74
Q

how do we increase the influence of this model?

A

there has to be a greater perceived value and similarity.

75
Q

what are some examples of vicarious experiences?

A

video tapes, websites, apps, actual physical activity (running room, marathon, exercise classes).

76
Q

what are the two different focused types of vicarious experiences?

A
  1. directional comparison.

2. self-evaluation maintenance. (SEM).

77
Q

what are directional comparisons?

A

downward social comparisons bolsters sense of competence. whereas upward social comparison leads to hope and motivation–> we want to compare to someone with same activity level.

78
Q

what is SEM?

A

people affiliate with individuals who do not out perform them in areas that are very relevant to their self-esteem.

79
Q

how do we increase self-efficacy through verbal persuasion?

A
  • we can use both verbal and non-verbal tactics.
  • give constant provision of encouragement (social) as well as specific skill instructions (task).
    e. g. articles, magazines, pamphlets, hotline, mentor, coach, buddy system.
  • most effective when given by someone that is valued (e.g. family, friends, coach, trainer).
80
Q

how do we help self-efficacy through physiological and emotional states?

A
  • how accurately are they interpreting physical and emotional information.
  • heart rate, muscle soreness, perspiration, fatigue.
  • anxiety, sadness, anger and happiness.
  • all of these emotions are stored as memories and are used to increase or decrease motivation.
81
Q

how do we increase self-awareness of self-efficacy?

A
  • it all revolves around pressure to exercise.
  • pressure to exercise is influenced by the sources we are introduced to, what PA feels like to us, and what it sounds like from others around us.

psychology (5 decks)

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