lecture 8: behaviour change

Question 1

predictors of behaviour

Answer 1

1: barriers to exercise
2: facilitators

Question 2

barriers to exercise

Answer 2

factors that prevent initiation of new activity or decrease adherence to existing pattern of behaviour
ie. time, availability, cost, knowledge

Question 3

facilitators for exercise

Answer 3

factors that promote initiation of new or adherence to existing behaviours
i.e. goal setting, group/workout partner, activity tracking

Question 4

examples of facilitators

Answer 4

• scheduling
• education
• adapted programs
• goals
  -social

Question 5

examples of barriers

Answer 5

• time
• energy
• cost
• equipment
• knowledge

Question 6

promote — and minimize or address —

Answer 6

1: facilitators
2: barriers

Question 7

factors that predict exercise adherence

Answer 7

1: self- efficacy
2: self regulation
3: self determination

Question 8

self efficacy and the 4 sources

Answer 8

is the belief in one’s ability to succeed in a specific situation
four sources:
1: mastery experiences
2: vicarious experiences
3: social persuasion
4: emotional state

Question 9

mastery experiences

Answer 9

successful experiences boost self-efficacy while failure undermines it

Question 10

vicarious experiences

Answer 10

observing a peer succeed can strengthen beliefs in one’s own abilities (closer the individual is the more likely the person feels that they can do it)

Question 11

social persuasion

Answer 11

credible communication and feedback can improve self-efficacy

Question 12

emotional state

Answer 12

positive mood can boost self-efficacy, while anxiety can undermine it

Question 13

self regulation and skills

Answer 13

the ability to monitor and control one’s thoughts, actions, and emotions
self- regulatory skills
1: self-monitoring
2: scheduling and planning
3: goal-setting
4: self-talk

Question 14

scheduling and planning

Answer 14

having a physical calendar is often better for clients

Question 15

self determination and sources of motivation

Answer 15

is the degree to which an individual feels in control of their behaviours
sources of motivation:
1: amotivation
2: external regulation
3: identified regulation
4: integrated regulation
5: intrinsic motivation

Question 16

amotivation

Answer 16

no intention or desire to engage in physical activity

Question 17

external regulation

Answer 17

motivated by external forces
some outside force is motivating the person to participate in exercise (i.e. wife/husband, parent, friends etc)

Question 18

identified regulation

Answer 18

motivated by a goal, see physical activity as means to the desired goal

Question 19

integrated regulation

Answer 19

belief that physical activity is important part of themself

Question 20

intrinsic motivation

Answer 20

participates in physical activity for enjoyment of the physical activity itself

Question 21

three “selfs” in practice

Answer 21

• set a client up with an achievable challenge so they can find early success (mastery experience)
• promote a positive, upbeating training environment (emotional state)
• give feedback and encouragement on client’s progress (social persuasion)
• prescribe exercise along with tools for planning and scheduling (self regulation)
• provide accountability (self regulation)
• make exercise sessions fun (intrinsic motivation)

Question 22

trans-theoretical model (TTM)

Answer 22

stages of readiness for change:
1: pre contemplation
2: contemplation
3: preparation
4: action
5: maintenance

a clients stage should impact your behaviour change approach
- these are not linear phases

Question 23

pre contemplation stage

Answer 23

• no intent to make a change
• client probably won’t benefit from factors like scheduling, or mastery experience, but might benefit from a discussion about goals

Question 24

preparation stage

Answer 24

plan to make imminent changes and is actively planning
client is this stage probably wont benefit from the factors of social persuasion or discussions of motivation, but might benefit from discussions of barriers/facilitators or scheduling

Question 25

contemplation stage

Answer 25

plan to make a change within next few months

Question 26

action stage

Answer 26

consistently engaging in the behaviour
- client would likely be most receptive to mastery experiences, social persuasion, and shifts towards intrinsic motivation

Question 27

maintenance stage

Answer 27

behaviour is firmly established (has been done for several months) and individual is confident in continued participation

Question 28

types of goals and goal setting

Answer 28

1: outcome goals
2: process goals
3: short-term goals
4: long term goals

Question 28

process goals

Answer 28

describes the actions an individual would take to reach an outcome (goals to do along the way to get to your goals)

Question 28

outcome goals

Answer 28

describe the result or the achievement an individual hopes to attain
ie. athletic outcome, time to hit on a run, weight to lift etc)

Question 29

SMART goals

Answer 29

goals are more effective when they are
1: specific
2: measurable
3: attainable
4: relevant
5: time-oriented