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Flashcards in Psychology Deck (62):
1

Art of living
4 aptitudes

-Ability to enjoy- broaden leisure activities, remove barriers
- ability to choose- understand options and fit
- keep developing- 'growth needs', challenges
- see meaning- worth in their life, value in accomplishment

2

Health coach 2 mindset

- draw out potential, enable, develop, reflect, strategy oriented
- help client find solutions

3

2 necessary ingredients to coach success

-coach knowledge
- client readiness level

4

4 competencies w/ in emotional and interpersonal arena

- self awareness
- self regulation
- empathy (aware others emotions)
- social skills

5

Disc model for personality traits

4 personality types

Dominant. Inspiring

Cautious. Supportive

Outgoing, people oriented, reserved, task oriented

6

Task oriented


People oriented

T- talk about what they think or how things are done

P- talk what they feel, or how things seem

7

Trans theoretical model of behavior change

(Pc-Pam)

- precontemplation
Contemplation
Preparation
Action
Maintenance

8

Declarative self statement

Interrogative self statement

- extrinsic- 'I will stick to my food plan'

- intrinsic- 'will I stick to my food plan' open ended/guiding

9

5 waves of trust

- self
- organizational
- societal
- relationship
- market

10

Health coaches guide clients through:

Goal setting
Education
Motivation
Programming
Support
Progression
Referrals

11

'3 musts' trap

- must do well or I'm no good
- others must treat me well or they are no good
- must get what I want

12

Cognitive behavior therapy

A-B-C model
D

- how people react is not based on event, but how event is viewed

A- activating event
B- beliefs about event
C- emotional/ behavioral consequence of beliefs
D- (coach) dispute/ challenge/ question beliefs

13

'Step D'
Examine evidence
Shades of grey

- examine for belief vs. assuming (what are the facts)
- partial success, not 0 or 100
- would you say that to a friend?

14

10 cognitive directions

-all or nothing
- over generalization
- negative filter
- discounting positives
- jumping to conclusions
- emotional reasoning (I feel...so it must be true)
- definitive statements
- labeling, self deprecating
- excessive blame

15

7 step problem solving model

- identify problem
- goal selection
- generate options
- consequence/effect
- decision making
- action
- evaluate

16

Grow model

-Goal- define clearly
-Reality- details of situation
-Options- open ended questions
-What/how/when- smart goal

17

Smart goals

Specific
Measurable
Attainable
Relevant
Time

18

Neuron linguistic programming

- neuro- mind/body interaction
-linguistic- thinking expressed trough language
-programming- study of patterns in thinking/behavior
(Unhelpful thoughts create obstacles)
-rapport building + questioning to help client see through perception of reality

19

Behavioral modification

- modify old ways of eating
-small consistent steps
- environmental/ situational control of eating
- self-monitoring

20

eating and activity patterns affected by

friends/ family
culture
finances
current health status
work
cope/connect/celebrate scenarios

21

ecological perspectives
sio-ecological model

interrelationship between individuals and the environment in which they live and work and examine the many levels at which individuals are influenced
-both support and barriers

22

interpersonal effects (fat friends)

57% increase if friend gained weight
40% if sibling
37% in spouse
(whether lived nearby or not)

23

socio ecological model
(IISCP)

interpersonal-prior experience
interpersonal-family (daycare/elderly)
school- sidewalks, cafeteria portion/selection
community-cultural values/norms
public policy-local food, healthcare opportunities

24

health belief model

persons health beliefs influence decisions about behavioral change
-address and correct beliefs

25

self determination theory (1)
autonomous

controlled

-feel as if acting of own free will

-because they feel pushed by external forces

26

self det theory (2)
5 categories IM, InR, IdR, IntR, ExR

intrinsic motivation- enjoy activity, autonomous/most effective
integrated regulation- integrated into self concept (I am a runner)
identified regulation-activity helps reach meaningful goal (feels autonomous, personal values)
interjected regulation-they think they should but don't really want to
external regulation-solely from outside pressure (least likely to succeed)

27

3 factors guide human development

autonomy- people like to feel they have choices
competence- like to feel they have some skill/improving or lose motivation
connection-feel bond to others, motivational

28

self efficacy

operant conditioning

-belief a person can perform a task
> situation or behavior specific
>especially low with precontemplators/contemplators
-relation between behavior and consequence
>walk with friend=enjoy time w/ friend=emotional reward= may become autonomous

29

self regulation/ control
4 ideals

1- self control is a limited resource (adjust environment to limit occasions for self control (limit junk food)
2- habits are comfortable and require little control (people can only tolerate small disruptions in routine before experiencing stress)
3- coping w/ stress requires self control (limited)
> try to enact change during periods of low stress (after holidays)
4- self control is renewed daily-highest in morning

30

actual issue w/ overweight people trying to lose weight

-diets impossible to follow
-unrealistic goals

31

false-hope syndrome

planning fallacy

-tendency to set unrealistic goals

-people underestimate time/energy/resources necessary to complete given task
>habits take time (small manageable goals)

32

stress

emotional eating

- #1 reason people abandon plan/program
- triggers anxiety/anger/sadness
coping w/ stress becomes more important than program

-eating caused by stress

33

lapse
relapse

- short term disruption in program (oops)
-return to former behavior (give up)
> lead to failure/guilt > deplete self control > motivational collapse

34

key to early stages of change

-need information of negatives of not changing
- life-style change is only way
-overly ambition= ensure set realistic goals

35

environmental cues

-have clients become aware of cues
>give away or stash junk food
>put fruit in the open
> buy new gym clothes

36

increase self-efficacy

-logs
-comparable role models (in real life or articles)
-advise on what to wear, where to go, gym norms (create level of comfort)

37

regular physical activity can

reduce: depressions, stress, anxiety
improve: mood, energy levels
> help clients find enjoyable activities

38

when clients get hooked on exercise they:

-perform the activity
-reduce stress
-increase energy for self-control (meditation, positive self-talk)

39

self monitoring

-one of most important tools
>need way to track food and activity
1. increases awareness
2. link w/ coach outside of apt
3. evaluating success and challenges (trigger)
4. positive reinforcement, increase self-efficacy, physical evidence

40

problem solving:
cognitive restricting requires-

-must be client driven
-consciously changing way one perceives or thinks about something
>requires-develop awareness automatic thought, self talk, counterproductive thoughts
-thoughts related to exercise? (teased as a kid)
- time and practice to change
-make exercise appealing

41

programs should last

16-24 weeks for best chance success

42

abstinence violation effect

- blame themselves for lapse and fall into a relapse because of 'all or nothing' concept of thinking

43

life style/ weight management groups

-proven more effective whether client says they prefer or not (peer support/ motivation/ info
-weekly homework
-ensure discussions aren't one sides/ stay on track

44

wellness factors
(EIS EPS)

-emotional - express emotion w/ comfort
-intellectual- lean and analyze for healthy conditions
-social- develop satisfying relationships
-environmental- appreciate and improve external conditions
-physical- achieve healthy lifestyle
-spiritual- seek meaning and purpose

45

operant conditioning

-behavior influenced by consequences
-examines learning process by looking at relationships between antecedents, behaviors, consequences

46

antecedents

stimulus control

-stimuli that precede a behavior and signal likely consequence
-can be manipulated in environment to maximize likelihood of desirable behaviors

47

response consequences
(PNEP)

-presentation, non-concurrence, removal of positive or aversive stimuli

-Positive reinforcement- positive stimuli- increase likelihood
-negative- removal or avoidance of aversive (negative)stimuli
- extinction- positive stimuli following behavior is removed
-punishment- introducing aversive stimulus following undesirable behavior (increase fear/ decrease joy)

48

personality traits
-self motivation
-conscientiousness

-reflective of one's ability to set goals, monitor progress, self-reinforcement
-represents individuals tendency to be dutiful and organized

49

cognitive factors
-health perception
-locus of control
-perceived barriers

-knowledge, attitude, belief variable (negative barrier)
-belief in personal control over health outcomes
> positive indicator of unsupervised adherence
-lack time, demonstrate negative relationship to activity- program adherance

50

belief continuum (4 steps)

1. external event takes place
2. client/s thought (often irrational or distorted)
3. emotional reaction to belief about the event
4. response behavior
(thinks about weight loss plan/ failed in past/ will fail again/ cant do it/ gives up)

51

transtheoretical model of behavioral change (TTM)
core components

-stages of change
-processes of change
-decision balance
-self-efficacy
-temptations to relapse

52

(1st component TTM)
stages of change

precontemplation- not even considering
contemplation- weighing pros and cons
preparation- some form of activity
action- regular physical activity under 6 mos
maintenance- physical activity for more than 6 mos

53

(second component TTM)
process of change

(table 3-1 pg 60)
-identify which stage client in, try to advance to next stage

54

(3rd component TTM)
self efficacy (pt 1)
definition, predictor

- belief in own ability to be physically active and to maintain healthy nutrition
-strongly related to adoption/ consistency
participation self efficacy
-most important predictor-past program experience

55

self efficacy (pt II)
2 aspects

-temptation, (situational) confidence (inversely related)
-reaction to temptation good sign of likelihood to move forward in stages of change or not

56

(4th component TTM)
Decisional balance

-numbers of pros and cons perceived for adopting/ maintaining activity program

57

Healthy belief theory

- commitment based on perceived threat regarding a health problem, as well as pros and cons of adopting behavior

58

perceived threat
influenced by:

-perceived seriousness of health problems/ severity of potential consequences
-perceived susceptibility- likelihood of developing above perceived health problem
-cues to action, (events) symptoms, health info (more often reminded, more likely to engage)
-Barriers vs Benefits

59

self efficacy (pt3)
influence:

(belief in own ability to accomplish)
-past experience
-vicarious experience- others success/ especially if person is similar/ relatable
-verbal persuasion- feedback, motivation
-clients self appraisal- perceive elevated heart rate as positive or negative
-appraisal of emotional state- poor mood can relate to poor adherence
-imaginary experience- visualized themselves unable to complete task

60

self efficacy (pt4)
3 important participation principles

-task choice- high self efficacy = choose challenging tasks
-effort- high SE = max effort
-persistence- high SE = overcome ostacles

61

Theory of reasoned action (TRA)
subjective norms

social cognitive theory

-intent to perform is related to actual performance
-subjective norms- individual believes what other think about his/her ability and decision + personal attitude + SE = form intention
-understanding interaction between individual, environmental, behavior

62

Self Trust (CIRI)

- Capabilities
- Integrity (commitments, stand for something)
- Results (take responsibility, finish strong)
- Intent (clear motive, consistent behavior)