transtheoretical model Flashcards
1
Q
where was the Transtheoretical model developed?
A
- the University of Rhode Island Cancer Prevention Research Center.
- it was used for smoking cessation.
2
Q
what are the 6 stages?
A
- precontemplation.
- contemplation.
- preparation.
- action.
- maintenance.
- termination
3
Q
what is precontemplation?
A
- do not intend on exercising in the next 6 months.
- cons outweigh the pros of exercising.
- very defensive when it comes to changing.
- stable stage people will stay here for a while without intervention.
- I cant/ I won’t statements (ignorance is bliss)
- key is that there is a lack of intention.
- opinions and thoughts are overwhelmed by barriers.
- change does not = a possibility it is very hard. importance of education
4
Q
what is contemplation?
A
- they intend on changing within the next 6 months.
- the pros and cons are equal–> ambivalent.
- know the benefits but are not ready to make a change.
- may also stay here for a long time without intervention.
- I might statements. see a need for change or acknowledge the problem.
- open to new info but not committed (fence sitter).
- chronic info gatherers.
5
Q
what is preparation?
A
- the intent on making the change within the next month or so.
- the pros outweigh the cons.
- have started making little changes or preparing for the change to happen (taking stairs, getting medical clearance).
- I will statements.
- strong incentives and optimistic views of the benefits of exercise.
testing the waters. - unstable but more likely to progress than pre-contemp and contemp.
6
Q
what is the action?
A
- must meet ACSM and CC minimum guidelines at recommended levels.
- pros outweigh the cons.
- very unstable stage as it can be hard to maintain a new fitness regime.
- have to work hard to avoid relapse.
- I am statements.
- the greatest commitment of time and energy (attentiveness).
- relapse is common have to establish habits.
- least stable stage.
7
Q
what is the maintenance stage?
A
- maintenance of recommended fitness regime for 6 months.
- pros still outweigh the cons.
- still have to work but find it easier to maintain a fitness routine.
- I have been statements.
- behaviour is well established.
- There is instability risk in the case of boredom and loss of focus.
- energy to maintain habit may be challenging.
- reinforce the gains and strive to prevent relapse.
8
Q
what are experiential processes?
A
they are typically directed toward increasing people’s awareness of, and changing their thoughts and feelings about, both themselves and their exercise behaviour.
- used at the beginning and end of the intervention.
9
Q
what are the 5 experiential processes?
A
- consciousness-raising.
- self reevaluation.
- environmental reevaluation.
- dramatic relief.
- social liberation.
10
Q
what is consciousness-raising + example?
A
- Seeking new information and a better understanding of exercise.
ex. Read pamphlets; talk to a health care professional about the benefits of exercise - learn pros and cons of exercise.
11
Q
what is self-revaluation?
A
- Assessing how one thinks and feels about oneself as an inactive person.
ex. Consider whether being inactive is truly in line with one’s values. - appraise self-image as a healthy regular exerciser.
12
Q
what is environmental re-evaluation?
A
- Considering how inactivity affects the physical and social environment.
ex. Find out the costs of inactivity to the health care system. - consider how inactivity affects others.
13
Q
what is dramatic relief?
A
- Experiencing and expressing feelings about becoming more active or remaining inactive through exercise.
ex. Imagine the feelings of regret and loss for not having prevented the loss of health. - experiencing and expressing feelings about the consequences of being physically active.
14
Q
what is social liberation?
A
- Increasing awareness of the social and environmental factors that support physical activity.
ex. Seek out information about exercise groups and resources in the community, workplace, etc. - take advantage of customs and norms that increase PA.
15
Q
what are behavioural processes?
A
- consist of behaviours that a person undertakes in order to change aspects of the environment that may affect exercise participation.
- used at the beginning and end of the intervention.
16
Q
what are the 5 behavioural processes?
A
- self-liberation.
- counterconditioning.
- stimulus control.
- reinforcement management.
- helping relationships.
17
Q
what is self-liberation?
A
- Engaging in activities that strengthen one’s commitment to change and the belief that one can change.
ex. Announce one’s commitment to exercise to family and friends; stay positive and remind oneself “I can do it!”. - commit self to becoming or staying regularly active.
18
Q
what is counterconditioning?
A
- Substituting sedentary activities for physical activities.
ex. Go for a walk after dinner rather than watch television. - substituting sedentary behaviour with activity- walk, bike to work, walk on lunch, walk with stroller.
19
Q
what is stimulus control?
A
- Controlling situations and cues that trigger inactivity and skipped workouts.
ex. Plan ahead for a busy period at work/school and schedule exercise on a calendar. remove batteries in the remote. - use cues as reminders to engage in PA, calenders, phones, online management systems.
20
Q
what is reinforcement management?
A
- rewarding oneself for being active.
ex. Establish goals and reward oneself for achieving them. - reward self or by others for making changes.
21
Q
what is helping relationships?
A
- Using support from others during attempts to change.
ex. Buddy up with a friend who is also trying to start an exercise regimen. - obtain support for PA intentions, who do you turn to when you need help?
22
Q
what is the decisional balance?
A
- The decisional balance construct was borrowed from Janis and Mann’s (1977) model of decision making. It reflects how people perceive the pros and cons of changing their behaviour.
23
Q
what can TTM be correlated with suggesting movement through the stages?
A
- an increase in self-efficacy.
24
Q
what has the Cancer Prevention Research Consortium (1995) suggested to get someone out of precontemplation?
A
- need to be more informed about exercise benefits whether that be through a video, pamphlet, or consultation.
25
Q
How do we move someone out of contemplation?
A
- identify more advantages.
- have them reflect on how they feel about themselves being sedentary.
26
Q
How do we help someone in preparation?
A
- encouraging them to get organized and start planning for a new physically active lifestyle (e.g., investigate the cost to join a fitness club, decide how exercise will be worked into a busy schedule, identify walking trails).
- seek support from others.
27
Q
How do we help someone in the action phase?
A
- providing tips on overcoming barriers to adherence and introducing strategies to help maintain their motivation, such as setting goals (see
28
Q
How do we help someone in the maintenance phase?
A
- strategies preventing them from reverting to a sedentary lifestyle.
- plan ahead and identify situations that might cause them to lapse, such as going on vacation, getting bored with their exercise routine, or being busy at work or school. Strategies to overcome these.
29
Q
what are three strategies used with the TTM?
A
- we can describe the differences between people in each stage.
- we predict the stages someone is in or will move to.
- we can develop exercise interventions.
30
Q
What did Nigg and Courneya find in 1998 when studying a group of 819 Canadian high school students? (descriptive study).
A
- there was greater exercise self-efficacy, perceived more benefits of exercise and were more likely to use processes of change when in action and maitanence than all other stages.
