Behavior Change Stages Quiz

Stages and Processes of Behaviour Change

• Stages of behavior change are precontemplation, contemplation, preparation, action, and maintenance.

Precontemplation

• Individuals are not intending to make changes

• They might not fully understand the effects of not making a change.

• May have low awareness or be demoralized.

• Pros of not changing often outweigh the cons.

• Intervention goals are to increase awareness of the importance of physical activity, increase the perceived pros of physical activity, and help the person think and talk about their habits.

• Focus is on the "why" behind the need to change.

Contemplation

• Individuals intend to change in the next six months

• Often ambivalent

• More open to consciousness-raising information

• Self-confidence is typically low.

• Intervention goals are to increase intention-to-action by addressing ambivalence, highlighting specific benefits, and building self-efficacy.

• The focus is on their abilities and emphasizing that they can do it.

Preparation

• Individuals intend to take action in the next 30 days

• May be modifying behavior

• May have attempted the behavior change in the last year

• Focus is on making a plan, setting a target date, and identifying helpful resources.

• Intervention goals are to create a plan, set a target date, focus on the pros, and get helpful resources.

• Focus is on commitment.

Action

• Individuals have changed their behavior in the past 6 months.

• Risk for relapse is high

• They need continued support, as this stage can be mentally challenging.

• Intervention goals are to support prevention of relapse, teach them how to deal with potential lapses, and promote social support.

• Focus is on reward.

Maintenance

• Confidence is high.

• Changes last for 6 months or longer

• Individuals have learned coping strategies for dealing with lapses.

• Support for their behaviour is often reduced.

• Intervention goals are to support sustained maintenance, prepare people for potential relapses, and help refine and add variety to the program.

• Reward is a focus.

Stages of Change Questionnaire

• A questionnaire to determine a person's stage of change.

• Includes questions on current physical activity levels, intentions to become active, current engagement, and previous activity over the last 6 months.

• A scoring table maps answers to stage of change categories (precontemplation, contemplation, preparation, action, maintenance).

Factors Affecting Participation in Physical Activity: Health Benefits

• Beliefs about physical activity are shaped by personal experiences, observations of others, and media influences.
• Examples of influential figures in fitness (Khloé Kardashian, Oprah Winfrey, Rosie O'Donnell) showcase how media can shape beliefs.

Factors Affecting Participation in Physical Activity: Attitudes

• Attitudes are values connected to a specific belief.

Factors Affecting Participation in Physical Activity: Intentions

• Intentions involve a plan to change, a plan of action to execute, and a commitment to follow through.
• This includes coming up with a realistic change program, identifying obstacles, finding support, and activities one enjoys.
• Creating SMART Goals, ensuring they are meaningful, realistic, specific, and progressively challenging.

Principles of Exercise Prescription

• Purposes of exercise prescription: enhancing physical fitness, decreasing disease, and ensuring safety.
• Exercise prescription is a physical activity regimen to reach SMART goals in a systematic way and in a way consistent with an individual's needs.

Components of Exercise Prescription (FITT Principle)

• Frequency (how often): Optimal is 3-5 days per week.
• Intensity (how hard): Lower intensity is better for beginners, higher for advanced.
• Time (duration): 20-60 minutes continuous or intermittent (e.g., 10-minute bouts) for aerobic exercise.
• Type (mode): specific activities like aerobic dance, brisk walking, running, cycling, or swimming.

Fitness Benefits

• Increased cardio-respiratory fitness, strength, muscular endurance, flexibility, body composition improvement

Physical Health Benefits

• Increased lifespan, decreased cardiovascular disease, stroke, breast cancer risk, type 2 diabetes, osteoporosis, improved heart function, blood pressure and blood lipids, improved oxygen delivery, posture and body mechanics, reduced risk of injury and quicker recovery from illness and injury

Mental Health Benefits

• Stress & tension relief, improved sleep, increased energy, improved self-image and quality of life, improved cognitive function, decreased risk of Alzheimer's and Parkinson's.

Factors Affecting Participation in Physical Activity: Reinforcement or Reward

• Enjoyable activities enhance likelihood of ongoing participation.
• Feeling better(psychological or social), achievements(individual or competitive-based), social involvement (interest of family or friends) are crucial drivers.

Factors Affecting Participation in Physical Activity: Body and Self-Image

• Body and self-image may spark a desire for change.

Factors Affecting Participation in Physical Activity: Practical Considerations

• Environment, facilities, equipment, time, money

Cardiovascular Fitness

• Frequency of training: Optimal 3-5 days per week. No benefit with less than 2 days/week.
• Intensity: Lower intensity, longer duration versus higher intensity and shorter duration for beginners.
• Time (duration): 20-60 minutes of continuous or intermittent exercise.
• Type (mode): Aerobic activities using large muscle groups, rhythmic and continuously maintained such as aerobic dance, brisk walking, cross-country skiing, or rowing.

Muscular Fitness

• Frequency: 2-3 days/week for each major muscle group.
• Intensity: Maximal or near-maximal effort (8-12 repetitions), adjust for older adults (10-15 reps).
• Time: 20 minutes for 1 set for each muscle group, may need 3 sets for full muscle mass development.
• Type: Static (isometric) and dynamic (isokinetic) exercises, free weights or machines.

Flexibility

• Frequency: Minimum of 2-3 days/week for each major muscle group, including warm-up and cool-down.
• Intensity: To a point of mild discomfort but not causing pain.
• Time: Static stretches held 10-30 seconds; PNF (Proprioceptive Neuromuscular Facilitation) for 6 seconds of contraction followed by 10-30 seconds stretch.
• Type: Static, dynamic, or PNF.

Weekly Time Required to Develop or Maintain All 5 Components of Physical Fitness

• Adults need 150 minutes per week of moderate-to-vigorous physical activity

• Children need at least 60 minutes per day.

• Less than 20% of adults perform 3+ hours per week. A small percentage reach requirements for all 5 components of physical fitness.

Physical Activity and Health - Interpretation of Curves (Relationship Between Physical Activity & Health)

• Curve 1: lots of benefit with minimal exercise (health benefits, mortality);
• Curve 2: A linear relationship (e.g., weight loss).
• Curve 3: Minimal benefit, requires high intensity exercise, muscle mass.

All-Cause Mortality and Physical Activity

• Physical activity of any level reduces mortality risks.

Even a Little Bit of Exercise Helps A Lot

• Low levels of physical activity lead to lower risk ratios for middle-aged, older, and very old.

Physical Activity and Obesity Reduction: A Dose-Response Relationship

• Expected weight loss correlates with energy expenditure.

Exercise and Breast Cancer

• Higher volumes of exercise result in lower breast cancer incidence.

Risk of Infection with the Common Cold

• Lack of exercise can suppress the immune system, increasing risk of colds.

Aerobic Floor Classes

• High intensity focused on oxygen utilization; high impact, low impact, or no impact.

Step Aerobic Classes

• Moderate (low step) or High (high step) intensity, low-impact aerobic workout.

Spin Cycle Classes

• High intensity, no-impact aerobic exercise.

###Water Aerobic Classes

• No impact aerobic exercise.

Other Aerobic Classes

• Zumba, boxing, strip dancing

Yoga

• Developed in India >5000 years ago, spiritual discipline, focuses on posture, breathing, focused awareness, develops physical and mental conditioning.

Pilates

• Developed in Germany >100 years ago, fad fitness workout, core stabilization with concurrent dynamic exercise, aims to develop physical and mental conditioning.

Active Video Games

• Have very little benefits.

PEDOMETERS

• Step counters help count steps.
• Included in smart phones and watches.
• Do not capture all physical activity.
• Purposeful walking is 100-150 steps/minute, ~30 minutes ~3000-4000 steps