Chapter 4 Behavior Change & Psychology

Question 1

Health Belief Model

Answer 1

• Predicts that people will engage in a health behavior (exercise) based on the perceived threat they feel regarding their health and the pros and cons of adopting a new behavior
  
  • Perceived seriousness of a health
    problem
  • Perceived susceptibility to the health
    problem
  • Cues to action

Question 2

Self-Efficacy

Answer 2

• Past performance experience (most influential source)
• Vicarious experience
• Verbal persuasion
• Physiological state appraisals
• Emotional state and mood appraisals
• Imaginal experiences

Question 3

People with high self-efficacy will:

Answer 3

• Choose challenging tasks
• Set goals
• Display a commitment to master those tasks

Question 4

People with low self-efficacy are more likely to choose non-
challenging tasks that are easy to accomplish.

Answer 4

They will display minimal effort and, if faced with too many
setbacks, are likely to give up and drop out of the program.

Question 5

Developing Self-efficacy

Answer 5

• The most important and powerful predictor of self-efficacy is past performance experience.
• Individuals with no exercise experience will have much lower self-efficacy regarding their abilities to engage in an exercise program.
• Initial encounters with exercise are critical for promoting change.
• By influencing self-efficacy, a person may progress through the stages of change more efficiently.

Question 6

Transtheoretical Model of
Behavioral Change (TTM)

Answer 6

1. Stages of change
2. Process of change
3. Self-efficacy
4. Decisional balance

Question 7

Stages of Change

Answer 7

1. Precontemplation Stage
2. Contemplation Stage
3. Preparation Stage
4. Action
5. Maintenance Stage

Question 8

Precontemplation Stage

Answer 8

• Sedentary
• Not considering activity
• Not relevant, important or practical

Question 9

Contemplation Stage

Answer 9

• Sedentary
• Starting to consider activity
• Not ready to commit

Question 10

Preparation Stage

Answer 10

• Some physical activity
• Mentally and physically preparing to adopt activity

Question 11

Action

Answer 11

Engage in regular physical activity < 6 months

Question 12

Maintenance Stage

Answer 12

Regular physical activity > 6 months

Question 13

Process of Change

Answer 13

• The natural processes people use as they move from one stage to the next
• The first step is to identify which stage the client is currently in and choose an appropriate course of action
• Listening is the key during this process

Question 14

Self-Efficacy

Answer 14

• One’s own belief in one’s own capabilities to successfully engage in an exercise program
• Strongly related to program adherence
• The most important and powerful predictor of self-efficacy is past performance experience

Question 15

Decisional Balance

Answer 15

• The number of pros and cons perceived about adopting/maintaining a physical activity
• Those who are precontemplating and contemplating will perceive more cons: sweating, soreness, time, cost, boredom etc.
• Decisional balance worksheet

Question 16

Operant Conditioning

Answer 16

• The process by which behaviors are influenced by their consequences
  
  • Examines behavior chains that lead to the engagement of certain behaviors and the avoidance of others, taking into account the consequences associated with each behavior
• Do not assume that starting and sticking to an activity is easy for everyone
• ​Positive reinforcement-
  
  • presentation of positive stimulus that increases the likelihood of that behavior happening again
• Negative reinforcement-
  
  • Removal or avoidance of aversive stimuli following an undesirable behavior

Question 17

Consequences

Answer 17

• Presentation
• Non-occurrence
• Removal of a positive or aversive stimulus

Question 18

Positive reinforcement:

Answer 18

The presentation of a positive stimulus that increases the
likelihood that the behavior will reoccur in the future

Question 19

Negative reinforcement:

Answer 19

The removal or avoidance of aversive stimuli following
undesirable behavior. Increases the likelihood that the behavior will reoccur

Question 20

Extinction:

Answer 20

• Occurs when a positive stimulus that once followed a behavior is removed and the likelihood that the behavior will reoccur is decreased

Question 21

Punishment:

Answer 21

• Also decreases the likelihood of the behavior reoccurring. Consists of an aversive stimulus following an undesirable behavior. Increases fear and decreases enjoyment, so it must be used sparingly and only when appropriate.

Question 22

Behavioral Change Strategies

Answer 22

• Stimulus control
• Written agreements, behavioral contracts
• According to National Weight Control Registry (NWCR):
• The following “lifestyle modifications” are most commonly used among people who are successful in sustaining weight -management-

1. Engaging in 1 hour of physical activity per day
2. Eat low-calorie, low-fat diet
3. Eat breakfast
4. Self-monitor body weight
5. Maintain consistent eating pattern weekdays and
   weekends

Question 23

Self-monitoring

Answer 23

• Self-monitoring helps a client keep track of program participation and progress, or lack thereof.
• This process helps clients and trainers identify potential barriers.
• Only committed clients successfully self-monitor.
• Most effectively done in the form of journaling thoughts, experiences, and emotions related to program participation
• The gathered information is helpful in developing an effective plan for long-term adherence.