Week 1: Social Cognitive Theory Flashcards
Define social cognitive theory (SCT)
proposes that people learn through their experiences
Define reciprocal determinism
dynamic interactions between an individual, their environment & behaviour. Learned experiences impact how we behave & interact.
Define self efficacy
belief in someones ability to succeed
Define outcome expectations
belief in ones positive and negitive consequences that will occur from engaing in that behaviour. ex. going to a gym (positive- improve fitness, neg.- being judged).
3 aspects to Self regulation
planning, goal setting, monitoring
Define barrier & facilitators
social support. Those that can help or hinder you to reach your goals.
4 Constructs that affect ones behaviour
- self efficacy
- outcome expectations
- self regulation
- barriers & facilitators
How does self efficacy relate to behaviour change?
may influence the goals people set, ability to persist, and capacity to cope with set backs. There is a strong relationship between self efficacy & health behaviour change & maintenance.
4 Sources of self efficacy
- Mastery experience
- Vicarious experience
- social persuasion
- emotional state
Define mastery experience
successful experiences boost self efficacy
Define vicarious experience
observing a peer succeed at as task strengthens self belief in ones own ability
Define social persuasion
credible communication and feedback can guide someone through a task or motivate them to make their best effort
Emotional state
someones attitude toward the task. Can be positive (positive mood) or negative (anxiety).
Examples of past mastery experiences
- Physical assessments
- small wins/defined goals/ SMART goals
- obtain med Hx and based behaviour change around this
- ask client what the last thing they were successful at?
Examples of vicarious expereince
- testimonials/refferals
- guided visualization
- role models
Examples of social persiasion
- must be someone they listen to & trust
- set them up for success
- support systems
Examples of physiological/ emotional state
- music to set a mood
- manage stress & anxiety
- correct misinturpritations
- educate on normal response to exercise (HR increases, BP increases, SOB, sweaty)
Define self regulation
ability to monitor and control ones thoughts, actions and emotions.
Define lapses
missing something EX. missing a scheduled exercise session
4 self regulatory skills
- self monitoring
- schedule & pacing
- setting goals
- positive self talk
Example of self monitoring
journal or logging the exercise sessions
examples of schedule and planning
I have a brunch with friends on tuesday during my regular run time. I will move my run to the morning before the brunch.
example of setting goals
I want to run the 5k that is in 3 months
example of self talk
talking yourself through a situation and adding positive outcomes “this is challenging but I feel supported and I can reach this goal” or statements that start with “I can…” & “I will…”
