Behaviour change Flashcards
What did Rhodes (2009) find and what are the implications in the British Journal of Sports Medicine?
- The inverse between exercise intensity and adherence are not particularly strong and moderated by exercise behaviour.
- Exercise above the lactate threshold most unpleasant
- Those adopting exercise for the first time should consider moderate intensity programmes (45-55%) HRR and reserve high intensity (65-75% HRR) for those with experience
What is the evidence around home-based prescriptions?
- Dalal cochrane review: Home-based intervention promote better experience in cardiac patients over 65
Goode (2012): Telephone delivered interventions have shown to be effective in increasing PA
What are the benefits of Technology interventions and what are the potential issues?
- Greater reach and lower implementation costs
- Apps may lack inclusion of evidence based behaviour change strategies, principles, and theories to guide users.
How does the social cognitive theory relate to exercise behaviour?
- Behaviour is influenced by interactions between personal factors (beliefs, attitudes, and self-efficacy) environmental (physical, social, cultural), behavioural (past and current achievement)
- Individuals learn from reinforcement (good job), punishment (fucking up), observing others, and through cognitive processes (beliefs)
- Outcome expectations: Make them know results are likely to occur
- Self monitoring is key
What are the four sources of self-efficacy and the strategies used to increase?
Mastery experiences: Successfully perform behaviour: Progress gradually, realistic goals, Proper demonstration, Log behaviour
Vicarious experience: Show success stories of those with similar background, Use videos, Have group exercise leaders
Verbal persuasion: Express confidence in ability, Discuss existing skills and knowledge
Physiological feedback: Communicate meaning of symptoms: Instruction and reassurance, Discuss how activity makes them feel, Provide education about possible discomfort, Encourage music to make activity pleasurable
What are the 5 stages of change in the transtheoretical model of behaviour change? Prochaska and Diclemente (late 1970s)
1) Pre-contemplation: No intention be active in next 6 months.
2) Contemplation: Intending to be regularly active in next 6 months
3) Preparation: Intending to be active in the next 30 days
4) Action: Active for less than 6 months
5) Maintenance: Active for more than 6 months
What is the health-belief model?
Theorises that an individual’s beliefs about whether or not they are susceptible to disease and individual perceptions of benefits of trying to avoid said, influence an individuals readiness to act.
What are the constructs of the HBM and what strategies it is made up of?
1) Perceived susceptibility: Explain risk information based on fitness
2) Perceived severity: Refer individual to information about dangers and different outcomes of other treatment
3) Perceived benefits: Provide information on benefits of exercise specific to programme
4) Perceived barriers: Provide info on home-exercise options
5) Cues to action: Look for potential cues - ask what it would take?
6) Self-efficacy - use self efficacy building techniques.
What are the three aspects of the self-determination theory?
1) Autonomy
2) Demonstration of competence
3) Relatedness or the ability to experience meaningful social connections
What are the key points of the self-determination theory for promoting change?
1) Enhance autonomy through personal choice
2) Increase competence through achievable goals and easy exercise
3) Increase opportunity for social interactions
What are the strategies for increasing PA and outline them briefly?
1) Self monitoring: Best when combined with other behaviours. Outlines current achievement important for change.
2) Goal setting: SMARTS: Specific, Measurable, Action-oriented (Should indicate what needs doing), Realistic, Timely, and Self-determined. Short and long goals with short for self-efficacy (daily/weekly)
3) Reinforcement: Social reinforcement, Apps that provide praise
4) Social support
5) Affect regulation: Select correct intensity, activities you enjoy in an environment you enjoy, try new stuff
6) Relapse prevention: Avoid all-or-nothing thinking, plan for travel and competing family obligations
7) TTM stages
8) Group leader effectiveness
What do environments that involve intrinsic motivation involve and what does it mean to be intrinsically motivated?
Activities that provide feelings of accomplishment, confidence or enjoyment.
a) Provide positive feedback to increase feelings of competence
b) Acknowledging difficulties
c) Enhancing sense of choice/self-initiation
What are the four areas of social support
a) Instrumental: Direct intervention - practical assistance - getting membership
b) Emotional:
c) Informational: Sharing advice and guidance
d) Companionship: Friends - group session
e) Validation: Let them they’re doing well
What are the stages of problem solving?
a) Identify the barrier, b) brainstorm ways to overcome barrier, c) select strategy deemed best by the patients d) analyse how well the plan worked and revise as necessary
What are some common barriers to exercise I might face and how will I overcome them?
1) “I don’t have enough time”: a) Change FITT principles, b) Examine priorities, c) Motivational interviewing
2) “I don’t have enough energy”: a) Change FITT principles, b) Motivational interviewing, c) Affect regulation
3) ‘I’m not motivated’ a) Stage-tailored counselling b) Perceived susceptibility and severity c) Motivational interviewing d) Discuss outcome expectations
4) “I’m sick or hurt’: a) Change FIIT principle
