Test 1 Information Flashcards
(111 cards)
1
Q
London bus driver study results (study done by Jerry Morris)
A
- 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
2
Q
reasons for population-level changes in physical activity/ obesity
A
- 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
3
Q
core assumptions of ecological models
A
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
4
Q
key features of K-state social ecological framework
A
- 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
5
Q
advantages/disadvantages of behavior change programs targeting individuals
A
- 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
6
Q
what percent of adolescents DO meet the current PA recommendations?
A
18%
7
Q
What are the stages of change?
A
- Precontemplation
- contemplation
- preparation
- action
- maintenance
8
Q
Stage 1: Precontemplation
A
- not currently physically active
- no intention to change behavior in foreseeable future
- do NOT SEE THE VALUE IN EXERCISE
9
Q
common assumptions
A
- education is an effective strategy to promote PA
- we can scare people into being physically active
- you need a gym to be physically active
10
Q
factors that influence behavior
A
motivation
self-efficacy
11
Q
example of stage matched strategy : Stage 1
A
emphasize benefits and minimize costs, addresses myths unrealistic expectations
12
Q
Stage 2: Contemplation
A
- 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
13
Q
stage 3: Preparation
A
- 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
14
Q
Stage 4: action
A
- 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)
15
Q
Stage 5: maintenance
A
- active lifestyle has been maintained for at least 6 months
- individuals work to prevent relapse
- typically highly confident in ability to maintain regular exercise
16
Q
true or false: individuals in stage 5 are Unlikely to return to stage 1
A
true
17
Q
true or false: movement through the stages of change are cyclical
A
true
18
Q
true or false: if individuals aren’t prepared to change, they wont benefit from traditional action oriented interventions
A
true
19
Q
true or false: individuals in latter stages are unlikely to benefit from strictly education programs
A
true
20
Q
stage 1 vs stage 2
A
see value in exercising
21
Q
stage 4 vs 5
A
improved confidence to maintain physical activity
22
Q
stage matched strategy stage 2:
A
give them options of ways to be active
have them talk to friends about group exercise
23
Q
stage matched strategy stage 3:
A
introduce gyms to them, group fitness classes, have them set times on the calendar
24
Q
stage matched strategy stage 3:
A
introduce gyms to them, group fitness classes, have them set times on the calendar
25
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
26
stage matched strategy stage 5:
introduce different activities for exercise, introduce a program that differs so they don't get bored
27
decisional balance chart
immediate positive and negative consequences and delayed pos. and neg. consequences
28
outcome expectation
an expectation that a specific outcome will follow a given behavior
29
hedonic principle
a person will choose to maximize a positive outcome over a negative one
30
motivation
the fuel that drives out behavior
| -it builds the foundation for doing a behavior
31
true or false: expected outcomes are only positive
false: expected outcomes can be positive or negative
32
generally ______ benefits will positively influence ones attitude toward the behavior and increase the likely hood that one will engage in the behavior
percieved
33
when might positive outcome expectations have a negative effect on behavior?
when people have unrealistic expectations
| "false hope syndrome"
34
what are the two types of expected outcomes?
affective and instrumental
35
affective
involve feeling states derived directly from the exercise experience
-
36
affective
involve feeling states derived directly from the exercise experience
-more immediate outcomes
37
instrumental
do not involve feeling states (improved fitness and appearance, reduced risk of chronic disease)
- more long term outcomes
38
which expected outcomes are more closely related to sustained physical activity?
affective or more immediate outcomes
39
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
40
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
41
which motivation is more likely to lead to lasting behavior change?
intrinsic motivation
42
controlled motivation
feeling a pressure/demand from external forces to behave in certain way
43
extrinsic motivation
engaging in a behavior to achieve some separable outcome
| -not linked to sustained behavior over time
44
extrinsic motivation
engaging in a behavior to achieve some separable outcome
| -not linked to sustained behavior over time
45
true or false: humans prefer small immediate rewards over larger delayed rewards
true
46
true or false: our short term decisions are motivated more by emotions than logic
true
47
what should we rebrand exercise to?
immediate benefits related to DAILY WELL BEING are better motivators than distant goals
-how will we enhance life today
48
exercise promotion should focus on what?
benefits that are most compelling to individuals like feeling better or reduced stress
49
feel good effects of exercise:
reduced stress
enhanced mood
increased energy and reduced fatigue
calm and relaxation
50
_____ is one of the most consistent determinants of long term exercise adherence
enjoyment
51
how do we enhance PA enjoyment?
educate individuals about how exercise will make them feel better
52
results of Ekkekakis: exercise intensity and enjoyment
when speed was self selected, pleasure/ displeasure was NOT significantly effected
- when speed was put 10% higher, OVERWEIGHT women reported declines in pleasure
53
implication for practice: Ekkekakis : exercise intensity and enjoyment
choose an exercise mode and intensity for an individual takes the control away from here
54
true or false: exercise intensity is linearly related with pleasure?
false: exercise intensity is inversely related with pleasure
55
results : Leininger
| exercise mode/type and enjoyment
participants reported significant greater enjoyment after completeing a session of DDR than they did of treadmill walking
- oxygen consumption and rate of perceived exertion did not differ significantly
56
implication for practice: Leininger : exercise mode/type and enjoyment
- traditional types of exercise are boring or unpleasant
- introduce individuals to a VARIETY OF NOVEL MODES OF EXERCISE to help them find something they enjoy
- ppl may endure higher intensities for longer duration if its something they like
57
results: FOCHT
| exercise environment and enjoyment
both walking conditions elicited significant improvements in affective responses
-participants reported greatr enjoyment and intention to exercise regularly in a similar setting in the future after the outdoor walking condition
58
implications for practice: focht
| exercise environment and enjoyment
- the environment in which one exercises can have a significant impact on his/her experience
- encourage clients to think beyond the gym
59
focht: tips for modifying environment to enhance enjoyment
- get outside
- use favorite music/tv show as a distraction
- be active with friends
60
____ is a key determinant of physical activity maintenance
enjoyment
61
for individuals who don't enjoy exercise, modifying the ________ may alter their perceptions
mode and or environment
62
self efficacy
ones confidence in his or her capability to carry out a course of action
63
what is the most consistent psychosocial determinant of physical activity behavior?
self-efficacy
64
people with a strong sense of efficacy believe they have _____ over their health habits
control
65
what do efficacy expectations influence?
the activities individuals choose to pursue
- the effort they put toward their goals
- expected outcomes
- persistence to over come barriers
66
what is the perfect cycle
exercise-succeed-believe you can succeed again
67
self efficacy vs self esteem
- self efficacy is highly modifiable . it fluctuates according to the circumstances and a variety of internal and external influences
- situation specific
68
when you start with "I believe I am capable of..."
| what measure is this
measuring self-efficacy
69
two types of exercise self efficacy
coping
| task specific
70
barriers or coping self efficacy
confidence to engage in regular exercise in the face of common barriers (adherence self-efficacy)
71
examples of coping self efficacy
```
lack of time
tired
bad weather
feeling stressed
no enjoyable
```
72
task specific self efficacy
confidence in ability to accomplish a specific exercise related task
- measures specific incremental levels of difficulty
ex: distance duration etc
73
if you exercise consistently no matter what obstacles you face then its
coping self efficacy
74
if you can jog 3+ miles with ease
task specific self-efficacy
75
four sources of self efficacy
- Mastery experiences (past performances accomplishments)
- vicarious experience or modeling (seeing similar others succeed)
- verbal persuasion (encouragement and feedback)
- interpretation of physiological and psychological responses (muscle sorness, reduced stress)
76
how to target mastery experiences (task self efficacy)
use a programs such as a couch to 5k that emphasizes gradual progression
77
how to target modeling (task)
train with others of similar ability
78
how to target persuasion (task)
receive clear, positive feedback from a trainer or coach
79
how to target interpretation (task)
keep an activity log and monitor distance, pace, etc as training progresses
80
efficacy building compnents
- small easy tasks
- build duration and intensity gradually
- provide frequent verbal and written feedback
- group exercise
- support and encourage
81
mastery example (coping)
set small short term goals in order to be successful early and often
82
modeling example (coping)
join a social network where similar others share success stories
83
persuasion example (coping)
tell fam and friends about accomplishments so they can provide encouragement
84
interpretation example (coping)
keep an activity log and monitor enjoyment and stress before and after an exercise
85
self regulation
strategies that an individual uses to regulate his or her goal directed behavior
-goal setting planning etc
86
the use of goal setting, planning and self monitoring strongly predicts what
physical activity maintenance
87
which goals are better process goals or outcome goals?
process goals because the get individuals focused on the little things that will lead to an outcome goal
88
long term goals help keep _______
the big picture in mind
89
short term goals help ______
stay on track
90
smart goals
```
specific
measurable
action oriented
realistic
time based
```
91
specific
when where and how behavior is accomplished
92
measurable
quantifiable to allow for progress evaluation
93
action oriented
focused on personal behavior
94
realistic
set according to ability
| attainable
95
time based
a clear timeline for achieving / reevaluating goals
96
coping planning
after a barrier is identified, strategies for overcoming the barrier must be developed
97
______ are the strongest source of self efficacy
master experiences
98
purpose of self monitoring
raises awareness of behavior or keeps the individual actively engaged in the behavior change process
99
self monitoring examples
keep an activity log or checking off exercise on a calendar
100
pedometer pros
```
increased awareness of daily activity
simple to use
motivational tool
immediate objective feedback
-useful for smart goal setting
```
101
pedometer cons
- only captures lower body movements
- doesn't provide info about intensity or duration
- accuracy varies by model and type
- inconvenient to wear
102
relapse
return to an unactive lifestyle after adopting healthier habits
103
lapse
brief slip in pa routine
104
when do lapses occur?
when individuals aren't able to cope effectively with high risk situations
105
key intervention strategies to prevent relapse
1. teach behavioral skills for coping with high risk situations
2. foster new cognitions to increase self-efficacy and manage lapses
3. develop a daily lifestyle that includes positive self care to achiver personal satisfaction
106
successfully executing plans to manage high risk situations will enhance individuals _____
coping self efficacy
107
point of intervention 1: high risk situation
external barriers
| internal barriers
108
point of intervention 2: lapse
- lapse are a natural part of behavior change process
- avoid abstinence violation effect
- remember what motivates you
109
point of intervention 3: improve lifestyle balnce
- balance wants and needs
- choose enjoyable pa
- manage urges and cravings
110
relapse prevention mindset
- avoid all or none thinking
- remember a small slip doesn't mean losing all progress
- use positive self talk
- pa is a lifelong habit
111
true or false: a supportive environment is necessary but not sufficient for individual behavior change
true
