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Psychology of Exercise and Health > Theories of Behaviour Change > Flashcards

Theories of Behaviour Change Flashcards

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1
Q

What does behaviour change involve according to Prochaska and Diclemente 1983?

A

Movement through distinct stages using experiential and behavioural strategies, assisted by changes in self efficacy and decisional balance

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2
Q

What are the stages of behavioural change according to Prochaska and Diclemente 1983?

A
  • Pre-contemplation
  • Contemplation
  • Preparation
  • Action
  • Maintenance
  • Termination
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3
Q

What is the pre-contemplation stage of behavioural change with regards to becoming more physically active?

A
  • No desire to become active
  • unaware of the risks and benefits
  • Client is demoralised and resistant to change
  • cons of exercise percieved to be greater than pros
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4
Q

What is the contemplation stage of behavioural change with regards to becoming more physically active?

A
  • Considering becoming more active
  • Ambivalent and lacks confidence
  • Aware of risks and benefits
  • Cons = Pros
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5
Q

What is the preparation stage of behavioural change with regards to becoming more physically active?

A
  • Plan of action created
  • Sampling exercise
  • Pros > cons
  • Unstable and likely to relapse
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6
Q

What is the action stage of behavioural change with regards to becoming more physically active?

A
  • exercising 150 min a week at moderate intensity
  • Pros significantly outweigh cons
  • Least stable stage. Effort required to avoid relapse
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7
Q

What is the maintenance stage of behavioural change with regards to becoming more physically active?

A
  • Regular exercise for atleast 6 months
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8
Q

What is the termination stage of behavioural change with regards to becoming more physically active?

A
  • regular exercise for over 5 years

- no risk of relapse

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9
Q

What do Fallon and Hausenblas 2004 say about the impact of being in the termination stage of behaviour change for exercise on an individual

A

Greater self efficacy
Reduced affect temptation
Reduced reliance on support strategies

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10
Q

What does Cardinal 1999 say about the percentage of people in the US who are at the termination stage for exercise?

A

16% of US exercisers are in termination

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11
Q

What are ‘processes of change’ according to the transtheoretical model of behavioural change by Prochaska and Diclemente (1983)?

A

Strategies to support exercise change

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12
Q

What are the two categories of processes of change?

A

Experiential and Behavioural

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13
Q

What are the experiential processes of change?

A

Changing the clients beliefs and attitudes towards exercise; most important in early stages of change

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14
Q

What are the behavioural processes of change?

A

Implementing behaviours that support exercise; most important in mid to latter stages

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15
Q

What are the 5 processes of change?

A
  • Consciousness raising
  • Dramatic relief
  • Environmental re-evaluation
  • Self-reevaluation
  • Social Liberation
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16
Q

-What is the ‘consciosuness raising’ process of change?

A

Increasing knowledge and awareness of Physical activity and health benefits

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17
Q

What is the ‘dramatic relief’ process of change?

A

Using fear and inspiration to motivate change

18
Q

What is the ‘environmental re-evaluation’ process of change?

A

Realising the impact of your health on others

19
Q

What is the ‘self-reevaluation’ process of change?

A

Embracing exercise as part of your identity

20
Q

What is the ‘social liberation’ process of change?

A

Realizing how society supports healthy behaviour

21
Q

Who outlined the processes of change?

A

Pekmezi et al (2010) and Presidents Fitness Council (2003)

22
Q

What are the behavioural processes of change?

A
  • Counterconditioning
  • Helping relations
  • Reinforcement management
  • Self-liberation
  • Stimulus control
23
Q

What is the ‘counterconditioning’ process of change?

A

Substituting unhealthy behaviour for healthy alternatives

24
Q

What is the ‘helping relationships’ process of change?

A

Using social support to encourage change

25
Q

What is the ‘reinforcement management’ process of change?

A

-The use of rewards and punishment to reinforce or discourage behaviours

26
Q

What is the ‘self-liberation’ process of change?

A

Making a public commitment to change

27
Q

What is the ‘stimulus control’ process of change?

A

Managing cues to active and sedentary activity

28
Q

Who proposed Decision Making Theory?

A

Janis and Mann 1977

29
Q

What did Janis and Mann say about decisional balance in 1977?

A
  • People weigh pros and cons of being active

- pro:con balance predicts change. Balance changes across TTM stages

30
Q

Who proposed Social Cognitive Theory?

A

Bandura 1982

31
Q

What did Bandura (1982) propose in Social Cognitive Theory?

A
  • Behaviour change is impacted by self efficacy, outcome expectancy, and outcome value
  • Self efficacy is both an antecedent and outcome of change, and increases linearly across the TTM stages
32
Q

What did Bandura 1982 say were the 4 sources of self efficacy?

A
  • Performance accomplishments
  • Verbal persuasion
  • Interpretation of physiological and psychological arousal
  • Vicarious experiences (role models)
33
Q

What did Marshall and Biddle (2007) find about the TTM?

A
  • Process of Change use increases at each stage

- Self efficacy increases at each stage of change

34
Q

What did Spencer et al 2006 find out about the efficacy of using the TTM to increase physical activity?

A

25 out of 31 TTM interventions motivated participants to higher stages

35
Q

What did Hutchinson et al 2009 find out about the efficacy of using the TTM to increase physical activity?

A

6 out of 7 interventions had short term success. Only one had long term success

36
Q

What is Project Active? (Dunn et al 1999)

A
  • 6 month intervention. Exercise vs control
  • aim to adopt 150min MVPA per week
  • both groups showed increase in PA and then decreased after the 6 months to 24 months but fitness was maintained in the TTM group
37
Q

What is the Glasgow University Study by Woods et al 2012?

A

Stage matched educational materials about the principles of active living, benefits of activity and campus resources for activity delivered by post to sedentary university students

38
Q

What were the findings of the Glasgow Uni versity study by Woods et al 2012?

A
  • at 7 months, 80% of experimental group advanced at least one stage in comparison to 68% of control
  • at 19 months, 42% of experiment group were action or maintenance compared to 27% in control
39
Q

According to Biddle and Mutrie 2008 what are the strengths of TTM?

A
  • Adopts an individualised approach to PA promotion
  • Provides a wide range of stage matched strategies
  • Popular with health professionals
40
Q

According to Biddle and Mutrie 2008, what are the weakness of the TTM?

A
  • Difficult to predict successful transition across stages

- Long term effectiveness of interventions is questionable

Psychology of Exercise and Health (10 decks)

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