Theories of Behaviour Change Flashcards
What does behaviour change involve according to Prochaska and Diclemente 1983?
Movement through distinct stages using experiential and behavioural strategies, assisted by changes in self efficacy and decisional balance
What are the stages of behavioural change according to Prochaska and Diclemente 1983?
- Pre-contemplation
- Contemplation
- Preparation
- Action
- Maintenance
- Termination
What is the pre-contemplation stage of behavioural change with regards to becoming more physically active?
- 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
What is the contemplation stage of behavioural change with regards to becoming more physically active?
- Considering becoming more active
- Ambivalent and lacks confidence
- Aware of risks and benefits
- Cons = Pros
What is the preparation stage of behavioural change with regards to becoming more physically active?
- Plan of action created
- Sampling exercise
- Pros > cons
- Unstable and likely to relapse
What is the action stage of behavioural change with regards to becoming more physically active?
- exercising 150 min a week at moderate intensity
- Pros significantly outweigh cons
- Least stable stage. Effort required to avoid relapse
What is the maintenance stage of behavioural change with regards to becoming more physically active?
- Regular exercise for atleast 6 months
What is the termination stage of behavioural change with regards to becoming more physically active?
- regular exercise for over 5 years
- no risk of relapse
What do Fallon and Hausenblas 2004 say about the impact of being in the termination stage of behaviour change for exercise on an individual
Greater self efficacy
Reduced affect temptation
Reduced reliance on support strategies
What does Cardinal 1999 say about the percentage of people in the US who are at the termination stage for exercise?
16% of US exercisers are in termination
What are ‘processes of change’ according to the transtheoretical model of behavioural change by Prochaska and Diclemente (1983)?
Strategies to support exercise change
What are the two categories of processes of change?
Experiential and Behavioural
What are the experiential processes of change?
Changing the clients beliefs and attitudes towards exercise; most important in early stages of change
What are the behavioural processes of change?
Implementing behaviours that support exercise; most important in mid to latter stages
What are the 5 processes of change?
- Consciousness raising
- Dramatic relief
- Environmental re-evaluation
- Self-reevaluation
- Social Liberation
-What is the ‘consciosuness raising’ process of change?
Increasing knowledge and awareness of Physical activity and health benefits
What is the ‘dramatic relief’ process of change?
Using fear and inspiration to motivate change
What is the ‘environmental re-evaluation’ process of change?
Realising the impact of your health on others
What is the ‘self-reevaluation’ process of change?
Embracing exercise as part of your identity
What is the ‘social liberation’ process of change?
Realizing how society supports healthy behaviour
Who outlined the processes of change?
Pekmezi et al (2010) and Presidents Fitness Council (2003)
What are the behavioural processes of change?
- Counterconditioning
- Helping relations
- Reinforcement management
- Self-liberation
- Stimulus control
What is the ‘counterconditioning’ process of change?
Substituting unhealthy behaviour for healthy alternatives
What is the ‘helping relationships’ process of change?
Using social support to encourage change
What is the ‘reinforcement management’ process of change?
-The use of rewards and punishment to reinforce or discourage behaviours
What is the ‘self-liberation’ process of change?
Making a public commitment to change
What is the ‘stimulus control’ process of change?
Managing cues to active and sedentary activity
Who proposed Decision Making Theory?
Janis and Mann 1977
What did Janis and Mann say about decisional balance in 1977?
- People weigh pros and cons of being active
- pro:con balance predicts change. Balance changes across TTM stages
Who proposed Social Cognitive Theory?
Bandura 1982
What did Bandura (1982) propose in Social Cognitive Theory?
- 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
What did Bandura 1982 say were the 4 sources of self efficacy?
- Performance accomplishments
- Verbal persuasion
- Interpretation of physiological and psychological arousal
- Vicarious experiences (role models)
What did Marshall and Biddle (2007) find about the TTM?
- Process of Change use increases at each stage
- Self efficacy increases at each stage of change
What did Spencer et al 2006 find out about the efficacy of using the TTM to increase physical activity?
25 out of 31 TTM interventions motivated participants to higher stages
What did Hutchinson et al 2009 find out about the efficacy of using the TTM to increase physical activity?
6 out of 7 interventions had short term success. Only one had long term success
What is Project Active? (Dunn et al 1999)
- 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
What is the Glasgow University Study by Woods et al 2012?
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
What were the findings of the Glasgow Uni versity study by Woods et al 2012?
- 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
According to Biddle and Mutrie 2008 what are the strengths of TTM?
- Adopts an individualised approach to PA promotion
- Provides a wide range of stage matched strategies
- Popular with health professionals
According to Biddle and Mutrie 2008, what are the weakness of the TTM?
- Difficult to predict successful transition across stages
- Long term effectiveness of interventions is questionable
