Test 1 Information Flashcards
London bus driver study results (study done by Jerry Morris)
- men in physically active jobs suffer less coronary heart disease than comparable men in sedentary jobs
- coronary heart disease is less severe in the conductors and strikes at a later age than it does in the drivers
reasons for population-level changes in physical activity/ obesity
- we are the first generation in human history that the majority of the population has to deliberately exercise to be healthy
- blaming the individual alone ignores the influence of their social and physical environments
- need to focus on changing individuals one at a time
core assumptions of ecological models
1) behavior is influenced by multiple factors
2) influences interact across different levels
3) ecological models are behavior specific
4) effective behavior change requires multi-level interventions
key features of K-state social ecological framework
- multiple factors at different levels influence physical activity behaviors
- individual interventions will not work well when the environments are not supportive
- community interventions will not work well when individuals are not targeted
- attention to how social groups are afforded differnts access to pa resources must be addressed in order to promote PA for all
advantages/disadvantages of behavior change programs targeting individuals
- a supportive environment is necessary but not sufficient for behavior change
- many individuals lack the motivation and confidence to maintain PA
- 50% of ind. who start an exercise program quit within 6 months
- gratifying to see an immediate change, postitive impact on someones life
what percent of adolescents DO meet the current PA recommendations?
18%
What are the stages of change?
- Precontemplation
- contemplation
- preparation
- action
- maintenance
Stage 1: Precontemplation
- not currently physically active
- no intention to change behavior in foreseeable future
- do NOT SEE THE VALUE IN EXERCISE
common assumptions
- education is an effective strategy to promote PA
- we can scare people into being physically active
- you need a gym to be physically active
factors that influence behavior
motivation
self-efficacy
example of stage matched strategy : Stage 1
emphasize benefits and minimize costs, addresses myths unrealistic expectations
Stage 2: Contemplation
- not currently physically active, but thinking about becoming more active
- aware of the benefits of exercise
- intend to change behavior within the next six months
stage 3: Preparation
- doing some PA or intending to start within the next month
- preparing for exercise
- may be making small changes in PA levels already (taking the stairs)
- not meeting PA guidelines
Stage 4: action
- individuals are exercising at recommended levels for health and fitness
- requires considerable commitment of time and energy
- at high risk of dropping out of exercise programs (started exercising within the past 6 months)
Stage 5: maintenance
- active lifestyle has been maintained for at least 6 months
- individuals work to prevent relapse
- typically highly confident in ability to maintain regular exercise
true or false: individuals in stage 5 are Unlikely to return to stage 1
true
true or false: movement through the stages of change are cyclical
true
true or false: if individuals aren’t prepared to change, they wont benefit from traditional action oriented interventions
true
true or false: individuals in latter stages are unlikely to benefit from strictly education programs
true
stage 1 vs stage 2
see value in exercising
stage 4 vs 5
improved confidence to maintain physical activity
stage matched strategy stage 2:
give them options of ways to be active
have them talk to friends about group exercise
stage matched strategy stage 3:
introduce gyms to them, group fitness classes, have them set times on the calendar
stage matched strategy stage 3:
introduce gyms to them, group fitness classes, have them set times on the calendar
stage matched strategy stage 4:
have them continue their exercise but put them in a support group or have them set up a support group to continue the process
stage matched strategy stage 5:
introduce different activities for exercise, introduce a program that differs so they don’t get bored
decisional balance chart
immediate positive and negative consequences and delayed pos. and neg. consequences
outcome expectation
an expectation that a specific outcome will follow a given behavior
hedonic principle
a person will choose to maximize a positive outcome over a negative one
motivation
the fuel that drives out behavior
-it builds the foundation for doing a behavior
true or false: expected outcomes are only positive
false: expected outcomes can be positive or negative
generally ______ benefits will positively influence ones attitude toward the behavior and increase the likely hood that one will engage in the behavior
percieved
when might positive outcome expectations have a negative effect on behavior?
when people have unrealistic expectations
“false hope syndrome”
what are the two types of expected outcomes?
affective and instrumental
affective
affective
involve feeling states derived directly from the exercise experience
-more immediate outcomes
instrumental
do not involve feeling states (improved fitness and appearance, reduced risk of chronic disease)
- more long term outcomes
which expected outcomes are more closely related to sustained physical activity?
affective or more immediate outcomes
autonomy
a fundamental human need to feel volitional in ones actions( I am freely choosing to engage in this behavior)
-considered crucial for long term maintenance
intrinsic motivation
behavior is performed for the inherent satisfaction and the enjoyment it brings
- no external incintives
- provides choice
- MORE LIKELY TO LEAD TO LASTING BEHAVIOR CHANGE
which motivation is more likely to lead to lasting behavior change?
intrinsic motivation
controlled motivation
feeling a pressure/demand from external forces to behave in certain way
extrinsic motivation
engaging in a behavior to achieve some separable outcome
-not linked to sustained behavior over time
extrinsic motivation
engaging in a behavior to achieve some separable outcome
-not linked to sustained behavior over time