Chapter 4: Behaviour Change & Health Psychology Flashcards

1
Q

Health Belief Model

A

An individual’s decision to adopt healthy habits based largely upon his/her perception of susceptibility to an illness and the probable severity of that illness

( The threat of developing health problems motivates individuals to change their behaviors and to start exercising. )

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2
Q

Perceived Threat

A

The degree to which a person feels threatened or worried about. particular health problem… influenced by:

  • Perceived seriousness of health problem
  • Perceived susceptibility to health problem
  • Cues to action (events that motivate change)
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3
Q

Sedentary

A

Doing or requiring a lot of sitting; minimal activity.

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4
Q

Hypertension

A

Elevated blood pressure (Greater than 140/90 mmHg )

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5
Q

6 Sources of self-Efficacy

A
  • Mastery Experience: Past experiences/performances
  • Vicarious Experiences
  • Verbal Persuasion (feedback)
  • Physiological State Appraisal
  • Emotional State Appraisal
  • Imaginal Experiences
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6
Q

Transtheoretical Model of Change (TTM)

A

People must go through 5 Stages of change

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

As a trainer, I must adjust and be wary of my clients progress through the stages.

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7
Q

Stages of Change (TTM)

A
  1. Pre-contemplation: This is a person who is not even thinking about exercising. Very sedentary.
  2. Contemplation: This is a sedentary individual that is considering starting a workout routine as they begin to see the negative outcomes of being sedentary.
  3. Preparation: This is a person who works out sometimes and is physically and mentally preparing themselves to start a program.
  4. Action: This is a person who has been exercising regularly but for less than six months.
  5. Maintenance: This is somebody who has been exercising regularly for more than six months
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8
Q

Precontemplator Interventions

TTM Processes of Change

A
  1. Precontemplator:

Goal = Make inactivity a relevant issue and begin talking about thinking about starting PA

Intervention = Talk benefits/risks of activity vs inactivity, provide resources

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9
Q

Contemplator Interventions

TTM Processes of Change

A
  1. Contemplator:

Goal = Get involved in SOME sort of activity

Intervention = Provide general exercise info, and PA options, Provide info to ask & answer questions

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10
Q

Preparator Interventions

TTM Processes of Change

A
  1. Preparator

Goal = Regular PA participation

Intervention = Provide opportunities to be active, feedback, reinforcement, encouragement; Create support groups; try different PA activities till they find THEIRS

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11
Q

Action Stage Interventions

TTM Processes of Change

A
  1. Action Stage Interventions
    Goal = Maintain Regular PA

Intervention = Identify potential barriers to adherence, Identify high-risk situations and ppl., Teach physical & psychological strategies to combat barriers, prepare and educate for relapses,

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12
Q
Maintainer Interventions
(TTM Processes of Change)
A
  1. Maintainer Interventions

Goal = Prevent relapses & Maintain

Intervention = Maintrain social support, Continued education, Switch up PA and keep it enjoyable, Reward systems for continued adherence

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13
Q

Decisional Balance:

A

Pros and cons your client perceives exercise will provide them.

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14
Q

Operant Conditioning

A

Consequences (pos/neg) to increase or decrease behaviour from happening

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15
Q

Observational Learning

A

What are the surroundings of the client? and how does that influence them? (Fat/fit family?, etc.)

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16
Q

Antecedents

A

This is a stimulus that comes before a behavior and commonly signals the consequences of behavior.

17
Q

Stimulus Control

A

A means to break the connection b/w an event and other stimuli

18
Q

Positive Reinforcement (Consequences)

A

Providing positive stimulus that increases the chances that a behavior will happen again.

19
Q

Negative Reinforcement (Consequences)

A

In negative reinforcement, a response or behaviour is strengthened by stopping, removing, or avoiding a negative outcome or aversive stimulus