Transtheoretical Model Flashcards
Who created the TTM and when
DiClemente and Prochaska 83
What was it originally designed for
Help people give up smoking voluntarily
What does it propose
People go through stages of change when trying to change but not in a linear way in a cyclical way and may go back
As well as stages of change what are the other 4 constructs of the model
Decision balance, Process of change, self-efficacy and temptation
What are the parts of the SOC
PC PAM - pre-contemplation, contemplation, Preparation, Action and Maintenance also Termination has been added
Explain P
Precontemplation, no interest or desire
Explain C
Consideration of the pros and cons of taking action.
Explain P(2)
Planning to take action within the month
Explain A
Has started but less than 6 months. Unstable relapse is possible
Explain M
Exercising for longer than 6 months
Explain T
Termination is thought to be exercising for 5 years or more
Explain construct of Decision balance
Pros and Cons. Although in the model at the contemplation stage it is a regularly occurring construct
Explain construct of Self Efficacy
This should increase as persistance with exercise continues and coaches need to understand this
Explain the process of change
How movement from one stage to the next can be influenced
What are the 2 types of strategies for POC
Cognitive and Behavioural
What are the Cognitive strategies
Consciousness-raising, Dramatic relief, Self-revaluation, Environmental re-evaluation, Social liberation
What are the behavioural processes of change
Self-liberation, Counterconditioning, Stimulus control, Contingency management, and helping relationships
When is it suggested these two themes of POC are beneficial
Cognitive - early stages
Behavioural - latter stages
What about TEMPTATION
Understanding when this is likely to occur may prepare exercises and coaches better to overcome
Name the 10 processes of change within the TTM
Consciousness-raising, Environmental re-evaluation, Dramatic relief, Self re-evaluation, Social liberation, Self-liberation, helping relationships, reinforcement management, counter conditioning and Stimulus control.
Explain Consciousness raising
raising awareness of behaviour on self and others and learning new facts that support a healthy life. PRECONTEMPLATION
Explain Environmental re-evaluation
Social and Physical environmental impact of positive or negative habits. PRECONTEMPLATION
Explain Dramatic relief
Emotional/ emotions awareness of how positive and negative effects of lifestyle behaviour impacts
Explain self-revaluation
Linked to decisional balance, aligning your behaviour with your values and your identity
Explain social liberation
Awareness and taking advantage of things that support healthy habit changes in your environment such as parks or cycle path or no smoking areas
Explain self-liberation
Making a firm commitment to change
Explain helping relationships
Using social support to assist in behaviour change such as family, friends and social network
