Chapter 15

Question 1

why PA interventions

Answer 1

PA can:

• prevent the onset of disease
• prolong life
• reduce symptoms of a disease
• reverse the course of a disease
• promote mental health and well-being
• treat mental illness
• PA is one of the best ways you can influence your health positively

Question 2

what % of Canadians are insufficiently active?

Answer 2

about 85% of adults and 93% of children are insufficiently active
-physical activity is very costly to the taxpayer

Question 3

determinant and intervention research

Answer 3

• examines factors that affect or are associated with physical activity behavior
  ex) demographic; social; environment; genetic factors
• adapted ecological model of determinants of physical activity

Question 4

intervention research (determinants in intervention research)

Answer 4

• seeks to manipulate factors that affect physical activity behavior
• usually targets determinants, so determinants research informs intervention research
• identify determinants
• target determinants in interventions
• info is passed onto the public

Question 5

intervention research involving PA

Answer 5

physical activity can play two roles in intervention research:
1. PA as an outcome
-part take in physical activity to improve
2. PA as a treatment
intervention designed to increase/improve PA- change in PA- exercise intervention- change in functioning health status or quality of life

Question 6

behavioral approaches to increasing PA

Answer 6

• goal setting
• imagery
• planning
• self-monitoring
• relaspe prevention

Question 7

goal setting for PA

Answer 7

• helpful for all exercisers
• but particularly important when people are adopting the behavior
• set both short-term and long-term goals to maintain commitment

Question 8

planning 2 types

Answer 8

• action and coping plans are designed to bridge the intention-behavior gap
  1) action planning: forming concrete plans that specify when, where, and how a person will translate exercise intentions into actions ex) i will exercise MWF at noon, in the campus gym by running on the treadmill for 30 min at 70% of my maximal heart rate
  2) coping planning: how will you cope with potential barriers or obstacles that may get in the way of your goals (injury, school) ex) if i have to finish my assignment i will get off the bus 20 minutes before my regular stop to walk on the way home from campus

Question 9

planning research support

Answer 9

the combinations of high levels of coping planning and action planning are associated with increase in physical activity
-utilizing plans allows us to think ahead about any obstacles or situations we may face and makes us better prepared

Question 10

self-monitoring

Answer 10

• keeping a record of ones own exercise behavior, in order to track progress and identify barriers to goal achievement
• people can self-monitor PA type, frequency, duration, or intensity, thoughts, and emotions
• lots of tech options: step counts on phone, GPS enabled device, fit bit

Question 11

relapse

Answer 11

when individuals fail to resume regular exercise after a lapse in activity

Question 12

abstinence violation effect

Answer 12

when a initial lapse causes the exerciser to believe that all future hope of behavior change is lost and that the entire exercise regimen might as well be abandoned

Question 13

relapse prevention strategies

Answer 13

-self talk: used to increase confidence, regulate arousal or focus efforts to overcome high risk situations ex) if i go to the gym at lunch break i will be more productive this afternoon
-imagery: used to muster motivation and commitment to stick to ones exercise goals ex) imagine what one will feel like when one is finished exercising ex) imagine what one will look like after 6 months
-plan ahead for lapses: make arrangements with a friend to exercise, stay in a hotel with a gym, set out clothing for morning workout
-minimize abstinence violation effect: cognitive restructuring- changing how one thinks about the lapse
this is a normal part of exercise

Question 14

effectiveness of behavioral interventions

Answer 14

-the most effective way to increase PA
-five times more effective than any other type of PA intervention
-produce approx 35% increase in time spent being physically active
-efficacy shown for:
both men and women
wide range of ethnic cultural and other specific populations
across a variety of settings (schools, work place)

Question 15

theory based interventions

Answer 15

• intervention research may or may not involve theory

- theory based research: interventions that are based on the theoretically-proposed relationships among constructs

Question 16

why use theory in intervention research

Answer 16

• theory provides info on which determinants makes sense to target in interventions
• theory outlines the relationship between various determinants
• theory can sometimes tell us how to target a determinant
• theories help us explain how or why an intervention worked or did not

Question 17

how can intervention research help theory

Answer 17

interventions provide real world tests of theory (that can lead to the refinement of theory)

Question 18

intervening with the theory of planned behavior

Answer 18

1. changing attitudes towards
2. manipulating subjective norms
3. fostering perceptions of behavioral control
4. bridging the intention behavior gap

Question 19

changing attitudes towards

Answer 19

• if we can impact attitudes, we should impact intentions and in turn behavior
• focus on the benefits of PA:
• research shows that physical activity can reduce your risk of many chronic conditions and leaves you feeling revitalized
• help people value/enjoy PA
• enjoying our physical activity strengthens out intentions to exercise

Question 20

fostering perceptions of behavioral control

Answer 20

• if we can impact control beliefs, we should impact behavior directly as well as indirectly through intentions
• enhance perceptions of control:
• behavioral strategies
• action plans; goal setting; self-monitoring ect

Question 21

bridging the intention behavior gap

Answer 21

-TBP does not tell us what bridges this gap: this leaves room for adding to/improving the theory
-implementation intentions:
when i get in the car i will drive to the gym

Question 22

intervening with social cognitive theory: past performance

Answer 22

-past performance is a source of self efficacy
-behavioral strategies that set people up for success:
goal setting; planning; have people reflect on their past

Question 23

intervening with social cognitive theory: motivational interviewing

Answer 23

• is a counseling approach that provides people with the opportunity to talk about and resolve their mixed feelings about exercise
• help people talk themselves into change and then provide info on how to change

Question 24

keys of motivational interviewing

Answer 24

• expressing empathy: ability to identify with another person and understand his/her feelings
• develop discepency: an awareness of a difference between current behavior and their broader goals and values
• eliciting change talk: gets the client to come up with and elaborate on their own reasons for change
• supporting self-efficacy: target sources of self-efficacy, including past successful experiences
• note: motivational interviewing is a key way to deliver many behavioral intervention strategies

Question 25

intervening with social cognitive theory: varcarious experiences

Answer 25

- success stories - how could you create your own varcarious experience oppruitunties - imagery (be your own varcarious experience) - self-monitor to track success

Question 26

intervening with social cognitive theory: social perusion

Answer 26

- PA instructor point out progress | - self-talk

Question 27

intervening with social cognitive theory: physiological

Answer 27

cognitive restructuring of physical symptoms | -self-monitor mood or affectrive states pre and post exercise

Question 28

how might you support your own physiological needs

Answer 28

autonomy: find ways a person can determine their own behavior competence: foster sense of control/competence relatedness: foster social connections with others through activity

Question 29

health action process approach

Answer 29

- this approach combines aspects of other theories - suggests differences in motivational processes underlying 1) intentions 2) behavior

Question 30

health action process approach: intentions

Answer 30

- self-efficacy for the task - outcome expectations - risk perceptions - barriers and resources

Question 31

health action process approach: behavior

Answer 31

- action planning - self-efficacy for maintaining the behavior - self-efficacy for recovering from the relapse - barriers and resources

Question 32

theory-based interventions: summary

Answer 32

- theories offer a template that can guide PA intervention - more theories than presented here today - similar construct can be used across theories

Question 33

dog-walking

Answer 33

- several research studies suggest that people who own dogs are more active than those who do not - dog walkers who are informed about the importance of walking dogs walk more than dog owners who dont receive this info

Question 34

interventions based on computer technology

Answer 34

-websites offer a convenient delivery method for PA interventions how do these web-interventions measure up? -research to date is unclear -may be good in the short term but gains are usually short-lived

Question 35

social media

Answer 35

social networking canbe used to motivate people to exercise - facebook groups - texting prompts, motivate users, gather info ex) created a fb app designed to create a social network to promote PA among new moms - moms recruited 3-7 facebook friends (other moms) to join their group - app encouraged women to get 10,000 steps/day, interact and monitor progress - after 28 days, PA had increased by 177 mins per week - shows promise- but no control group or comparison

Question 36

exergaming

Answer 36

- dance dance revolution, wii fit, poke-mon go - research suggests they are a poor substitute for traditional pa for kids - some research support for their use with older adults

Question 37

mass media interventions

Answer 37

- interventions that attempt to reach large numbers of individuals simultaneously through public forums - tend to lead to population awareness but effect on individual behavior change in unproven

Question 38

environmental interventions

Answer 38

aspects of the physical environment can affect PA -walkability to neighbours -distance of schools and homes -sidewalk placement -access to bike lanes short term increase in PA when outdoor parks and fitness facilities long-term effects of environmental

Question 39

recommendations for interventions to increase PA

Answer 39

-determine the needs of your target audience COM-B (behavior) model -competence -opportunity -motivation -use a theory to help drive intervention choice, execution and justification -don't throw too much at someone at once

Question 40

PA as a treatment

Answer 40

-some researchers ask, "what can PA do to help individuals manage the many challenges that occur with a long-term illness or disability also, what can PA do to help improve quality of life? -PA can help people deal with: -depression brought on by cancer -anxiety, stress, and depression -body-image, self-esteem -addiction