Lecture 10 - Psychology of Physical Activity

Question 1

Why do people do exercise?

Answer 1

Weight control
Reduced risk of CV disease
Reduced stress
Enhanced self esteem
Increased enjoyment
Social

Question 2

What are the PA guidlines?

Answer 2

Evidenced based - 75 mins of vigorous activity to 150 mins of moderate activity per week

Question 3

What did the Sport England levels of activity show?

Answer 3

63.7% of the popn are active
Males are more than females
Younger is higher than older
Activity levels dropped in 2019 to 2020 due to covid

Question 4

What are the reasons for not exercising?

Answer 4

Perceived lack of time
Lack of energy
Lack of motivation
Can be controlled by the individual

Older people - don’t want to get injured, more internal barriers

Women - more internal barriers

Students and teens - lack of time, academic success, siblings don’t participate, previously inactive

Question 5

What is sedentary behaviour?

Answer 5

Total lack of exercise
“Sitting time”
Led to lower self esteem, decreased academic achievement, decreased fitness in young people
Higher risk of metabolic syndrome in adults

Question 6

What are the problems of adherence?

Answer 6

Adherence - sticking to something
Prescription only based on data
Restrictive and don’t optimise motivation
Too challenging for beginners
Doesn’t empower people to make long term change

Question 7

What are the solutions to these adherence problems?

Answer 7

Set several smaller goals that build towards the main goal
BUT - changing behaviour is a complex process

Question 8

Outline the health belief model

Answer 8

Rosenstock 1974
Desire to avoid illness
Demographic variables and psychological characteristics impact perceived health threat (severity or susceptibility) and perceived effectiveness of health behaviour (benefits, costs)
and health motivation
Which impact exercise behaviour
This is also impacted by cues to action

Inconsistent results

Question 9

Define perceived susceptibility

Answer 9

One’s opinion of chances of getting a condition

Question 10

Define perceived severity

Answer 10

One’s opinion of how serious a condition is and what its consequences are

Question 11

Define perceived benefits

Answer 11

One’s belief in the efficacy of the advised action to reduce risk or seriousness of impact

Question 12

Define perceived barriers

Answer 12

One’s opinion of the tangible and psychological costs of the advised action

Question 13

Define cues to action

Answer 13

Strategies to activate readiness

Question 14

Outline the theory of planned behaviour

Answer 14

Ajzen and Madden 1986
Extension of theory of reasoned action
Performance of a behaviour is determined by the intention to perform
Attitude
Subjective norm
Perceived behaviour control
All influence intention and behaviour

Question 15

What are the assumptions of the TOPB?

Answer 15

Human behaviour under the voluntary control of the individual
People think about consequences of their actions behaviour then decide to do or not to do something
Intention correlated with behaviour

Question 16

Outline the transtheoretical model

Answer 16

Progress through stages - cyclical as many people don’t succeed
Interventions must be tailored to match the particular stage an individual is in
Precontemplation, contemplation, determination, action, relapse, maintenance
Exit or re-enter anywhen

Question 17

Outline the stage of pre-contemplation

Answer 17

Not thinking about changing behaviour
Don’t intend to start exercise in next 6 months
Defensive
Demoralised

Question 18

Outline the stage of contemplation

Answer 18

Intend exercising in next 6 months can remain for 2 years
unlikely to act

Question 19

Outline the preparation stage

Answer 19

Exercising somewhat
Less than 3 times a week
Not regular enough for benefits
Plan in place

Question 20

Outline the action stage

Answer 20

Exercise regularly
Less than 6 months
Least stable - highest risk relapse

Question 21

Outline the maintenance stage

Answer 21

Exercise regularly for more than 6 months
Increased SE
Intrinsically motivated

Question 22

Outline the termination stage

Answer 22

Stay here for 5 years - relapse doesn’t occur

Question 23

Outline the positives of this model

Answer 23

Pros increase in each stage Cons decrease
Largest change between pre and contemplative stages
More internal motives

Question 24

What are the best interventions for each stage?

Answer 24

Pre - info about risks, multiple sources
Cont- Info about exercise in general and types, question time, tours of gyms
Prep - Support and reinforcement, different types of exercise, create groups
Action - continuous support, educate about relapse, plan
Maintenance - Social support, education about barrier id, enjoyable

Question 25

What are the strategies for enhancing exercise adherence?

Answer 25

Behaviour Modification Approach - prompts Reinforcement approaches - feedback Cognitive behavioural approaches - goal setting

Question 26

Outline the behaviour modification approach

Answer 26

Planned, systematic application of learning principles to modification of behaviour Prompt - cue that initiates behaviour e.g. posters Need to be faded out

Question 27

Outline the reinforcement approach

Answer 27

Feedback - keeping a record of a specific behaviour e.g. wearable tech Brickwood et al 2019 - increase in step count and activity Unmet goals can lead to discouragement, guilt and shame Self monitoring - decreased enjoyment

Question 28

Outline cognitive behavioural approaches

Answer 28

Goal setting - improves exercise levels - Martin and colleagues 1984

Question 29

What are the guidelines for improving exercise adherence

Answer 29

Match intervention to stage of change Provide cues Choice Social support Encourage goals Tailor intensity, duration and frequency