WEEK 8 - behaviour change

Question 1

what is muscle function ?

Answer 1

strength strongly related to health

Question 2

describe the relationship between physical activity and morbidity / mortality :

Answer 2

regular PA and exercise are important lifestyle factors that can help improve both physical and psychological health

Question 3

describe the 5 points of the PA guideline evolution :

Answer 3

1) 1998/ early Canada’s physical activity guide to healthy active living
2) 2001 PA guidelines
3) 2016 24-hour movement guidelines for children and youth
4) 2017 24 hour movement guidelines for the early years
5) 2020 24 hour movement guidelines for adults 18-64 &65+

Question 4

how much % of people meet all three guidelines of the PA guideline evolution ?

Answer 4

7.1%

Question 5

how much % of people do not meet any of the PA guidelines evolution ?

Answer 5

19.1%

Question 6

what was the median daily MVPA in minutes ?

Answer 6

16.9

Question 7

what are barriers to exercise ?

Answer 7

factors that prevent initiation of new activity of decreased adherence to existing pattern or behaviour

Question 8

what are some examples of barriers to exercise adherence ?

Answer 8

time, availability, cost, knowledge, energy

Question 9

what are facilitators for exercise ?

Answer 9

factors that promote initiation of new or adherence to existing behaviours

Question 10

what are some examples of facilitators for exercise

Answer 10

goal setting, group/workout partner, activity tracking, social, goals, adapted programs, scheduling, education

Question 11

FILL IN THE BLANK

we want to ________ facilitators and __________ or dress barriers

Answer 11

promote & minimize

Question 12

what are some factors predicting exercise adherence ?

Answer 12

• self efficacy
• self regulation
• self determination

Question 13

what is self efficacy ?

Answer 13

is the belief in ones ability to succeed in a specific situation & is a major predictor of health and physical activity behaviour

Question 14

how many sources of self efficacy are there ?

Answer 14

4

Question 15

what are the four sources of self efficacy ?

Answer 15

• mastery experiences
• vicarious experiences
• social persuasion
• emotional state

Question 16

describe mastery experiences :

Answer 16

successful experiences boost self-efficacy while failure undermines it

Question 17

describe vicarious experiences :

Answer 17

observing a peer succeed can strengthen beliefs in ones own abilities

Question 18

describe social persuasion :

Answer 18

credible communication and feedback can improve self efficacy

Question 19

describe emotional state :

Answer 19

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

Question 20

what is self regulation ?

Answer 20

is the ability to monitor and control ones thoughts, actions, and emotions & avoidance of temptations that distract the individual from a behaviours and promote persistence to overcome obstacles

Question 21

list some self-regulatory skills :

Answer 21

• self monitoring
• scheduling and planning
• goal setting
• self talk

Question 22

what is self determination?

Answer 22

is the degree to which an individual feels in control of their behaviours

Question 23

what are some sources of motivation for self determination ?

Answer 23

• amotivation
• external regulation
• identifies regulation
• integrated regulation
• intrinsic motivation

Question 24

define motivation :

Answer 24

no intention or desire to engage in PA

Question 25

define external regular :

Answer 25

motivated by external forces

Question 26

define identified regulation :

Answer 26

motivated by a goal, see PA as means to the desired goal

Question 27

define integrated regulation :

Answer 27

belief that PA is important part of themself

Question 28

define intrinsic motivation :

Answer 28

participates in PA for enjoyment of PA itself

Question 29

exercise adherence : what are the three "selfs" in practice ?

Answer 29

- set a client up with an achievable challenge so they can find early success - promote a positive, upbeat training environment - give feedback and encouragement on clients progress - prescribe exercise along with tools for planning and scheduling - provide accountability - make exercises fun

Question 30

what are the stages of trans-theoretical model ?

Answer 30

- precontemplation - contemplation - preparation - action - maintenance

Question 31

describe pre-contemplation :

Answer 31

no intent to make a change

Question 32

describe contemplation :

Answer 32

plan to make a change within the next few months

Question 33

describe preparation :

Answer 33

plan to make imminent changes and is actively planning

Question 34

describe action :

Answer 34

consistently engaging in the behaviour

Question 35

describe maintenance :

Answer 35

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

Question 36

TRUE OR FALSE a clients state shouldn't impact you behavioural change approach

Answer 36

FALSE a clients state SHOULD impact your behavioural change approach

Question 37

what are the two types of goals ?

Answer 37

outcome vs process

Question 38

define outcome goals :

Answer 38

describe the result or the achievement an individual hopes to attain

Question 39

define process goals :

Answer 39

describe the actions an individual would take to reach an outcome

Question 40

what are the two time frames of goals ?

Answer 40

short term and long term

Question 41

when are goals most effective ?

Answer 41

SMART

Question 42

define SMART goals :

Answer 42

S = specific M = measureable A = attainable R = relevant T = Time oriented