WEEK 8 - behaviour change Flashcards
what is muscle function ?
strength strongly related to health
describe the relationship between physical activity and morbidity / mortality :
regular PA and exercise are important lifestyle factors that can help improve both physical and psychological health
describe the 5 points of the PA guideline evolution :
1) 1998/ early Canada’s physical activity guide to healthy active living
2) 2001 PA guidelines
3) 2016 24-hour movement guidelines for children and youth
4) 2017 24 hour movement guidelines for the early years
5) 2020 24 hour movement guidelines for adults 18-64 &65+
how much % of people meet all three guidelines of the PA guideline evolution ?
7.1%
how much % of people do not meet any of the PA guidelines evolution ?
19.1%
what was the median daily MVPA in minutes ?
16.9
what are barriers to exercise ?
factors that prevent initiation of new activity of decreased adherence to existing pattern or behaviour
what are some examples of barriers to exercise adherence ?
time, availability, cost, knowledge, energy
what are facilitators for exercise ?
factors that promote initiation of new or adherence to existing behaviours
what are some examples of facilitators for exercise
goal setting, group/workout partner, activity tracking, social, goals, adapted programs, scheduling, education
FILL IN THE BLANK
we want to ________ facilitators and __________ or dress barriers
promote & minimize
what are some factors predicting exercise adherence ?
- self efficacy
- self regulation
- self determination
what is self efficacy ?
is the belief in ones ability to succeed in a specific situation & is a major predictor of health and physical activity behaviour
how many sources of self efficacy are there ?
4
what are the four sources of self efficacy ?
- mastery experiences
- vicarious experiences
- social persuasion
- emotional state
describe mastery experiences :
successful experiences boost self-efficacy while failure undermines it
describe vicarious experiences :
observing a peer succeed can strengthen beliefs in ones own abilities
describe social persuasion :
credible communication and feedback can improve self efficacy
describe emotional state :
positive mood can boost self-efficacy, while anxiety can undermine it
what is self regulation ?
is the ability to monitor and control ones thoughts, actions, and emotions & avoidance of temptations that distract the individual from a behaviours and promote persistence to overcome obstacles
list some self-regulatory skills :
- self monitoring
- scheduling and planning
- goal setting
- self talk
what is self determination?
is the degree to which an individual feels in control of their behaviours
what are some sources of motivation for self determination ?
- amotivation
- external regulation
- identifies regulation
- integrated regulation
- intrinsic motivation
define motivation :
no intention or desire to engage in PA
define external regular :
motivated by external forces
define identified regulation :
motivated by a goal, see PA as means to the desired goal
define integrated regulation :
belief that PA is important part of themself
define intrinsic motivation :
participates in PA for enjoyment of PA itself
exercise adherence : what are the three “selfs” in practice ?
- set a client up with an achievable challenge so they can find early success
- promote a positive, upbeat training environment
- give feedback and encouragement on clients progress
- prescribe exercise along with tools for planning and scheduling
- provide accountability
- make exercises fun
what are the stages of trans-theoretical model ?
- precontemplation
- contemplation
- preparation
- action
- maintenance
describe pre-contemplation :
no intent to make a change
describe contemplation :
plan to make a change within the next few months
describe preparation :
plan to make imminent changes and is actively planning
describe action :
consistently engaging in the behaviour
describe maintenance :
behaviour is firmly established (has been done for several months) and individual is confident in continued participation
TRUE OR FALSE
a clients state shouldn’t impact you behavioural change approach
FALSE
a clients state SHOULD impact your behavioural change approach
what are the two types of goals ?
outcome vs process
define outcome goals :
describe the result or the achievement an individual hopes to attain
define process goals :
describe the actions an individual would take to reach an outcome
what are the two time frames of goals ?
short term and long term
when are goals most effective ?
SMART
define SMART goals :
S = specific
M = measureable
A = attainable
R = relevant
T = Time oriented
