Behavior Change Stages Quiz

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Questions and Answers

What is an important aspect of making realistic changes to a fitness program?

  • Following a rigid schedule without flexibility
  • Exclusively choosing high-intensity workouts
  • Identifying personal obstacles and sources of support (correct)
  • Committing to working out for at least 6 hours each day

Which of the following describes the role of intentions in physical activity participation?

  • Thoughts that discourage physical activity
  • Plans to make changes and commitment to take action (correct)
  • Unrealistic goals that lead to frustration
  • Beliefs based solely on media portrayals

What does the acronym SMART stand for when setting goals?

  • Straightforward, Meaningful, Appropriate, Rule-based, Timely
  • Specific, Measurable, Achievable, Realistic, Time-bound (correct)
  • Significant, Manageable, Accurate, Result-oriented, Timeless
  • Simple, Motivating, Accountable, Reliable, Tangible

How did Rosie O'Donnell achieve her weight loss?

<p>By undergoing bariatric surgery and lifestyle changes (D)</p> Signup and view all the answers

What are beliefs shaped by when it comes to physical activity?

<p>Personal experiences, observations of others, and media influences (A)</p> Signup and view all the answers

What is a key characteristic of someone in the Preparation stage of change?

<p>They are intending to take action in the next 30 days. (C)</p> Signup and view all the answers

Which intervention goal is most appropriate for individuals who are Ambivalent about change?

<p>Highlighting the benefits specific to them. (A)</p> Signup and view all the answers

What is an important focus for individuals in the Action stage?

<p>Rewarding progress. (C)</p> Signup and view all the answers

In the Maintenance stage, individuals are characterized by their:

<p>Ability to sustain behavior changes for over 6 months. (A)</p> Signup and view all the answers

What is a recommended intervention for someone in the Action stage?

<p>Support to prevent relapse. (D)</p> Signup and view all the answers

Which characteristic best describes someone who is preparing to make a change?

<p>They are modifying their behavior. (A)</p> Signup and view all the answers

How should one support someone who is in the Action stage of change?

<p>Teach strategies for managing relapse. (A)</p> Signup and view all the answers

What is the primary focus of yoga as mentioned in the content?

<p>Posture, breathing, and focused awareness (D)</p> Signup and view all the answers

What does focusing on 'abilities' imply for someone in the Ambivalence stage?

<p>They can achieve change if they believe in their ability. (D)</p> Signup and view all the answers

Which of the following statements best describes Pilates?

<p>It emphasizes core stabilization without a spiritual component. (D)</p> Signup and view all the answers

A common sign of relapse risk is exhibited in which stage of change?

<p>Action stage. (D)</p> Signup and view all the answers

What activity is suggested for someone in the Preparation stage?

<p>Purchase resources to facilitate changes. (D)</p> Signup and view all the answers

What type of exercise is Zumba categorized as?

<p>Combination of dance and aerobic exercise (B)</p> Signup and view all the answers

Which demographic is particularly noted for participating in low to moderate intensity aerobic exercises?

<p>The elderly (D)</p> Signup and view all the answers

How old is Pilates as a developed exercise form?

<p>Over 100 years (B)</p> Signup and view all the answers

What is a common characteristic shared between yoga and Pilates?

<p>They aim to develop physical and mental conditioning. (A)</p> Signup and view all the answers

What is an important aspect of a support system when dealing with relapses in physical activity?

<p>Preparing for relapses (D)</p> Signup and view all the answers

Which statement best reflects Khloé Kardashian's impact on beliefs regarding physical activity?

<p>Celebrities play a significant role in shaping public beliefs about fitness. (B)</p> Signup and view all the answers

What aspect of exercise does boxing strip dancing integrate?

<p>Body flexibility and strength training (D)</p> Signup and view all the answers

Which exercise format is described as a 'fad' fitness workout?

<p>Zumba and yoga (C)</p> Signup and view all the answers

Which of the following is a goal of interventions related to maintaining physical activity?

<p>Support person to maintain fitness (A)</p> Signup and view all the answers

What factor is directly related to personal beliefs regarding physical activity?

<p>Observations of others (A)</p> Signup and view all the answers

What is suggested as a primary feature of the Stages of Change Questionnaire?

<p>Identifying the stage of physical activity involvement (C)</p> Signup and view all the answers

According to the content, which of the following is NOT a component of factors affecting participation in physical activity?

<p>Financial investment in gym memberships (A)</p> Signup and view all the answers

What misconception might people have regarding their beliefs about fitness and exercise?

<p>Personal beliefs are always accurate reflections of reality. (D)</p> Signup and view all the answers

Which aspect is emphasized as necessary for refining a physical activity program?

<p>Adding variety to prevent boredom (C)</p> Signup and view all the answers

What is the recommended daily step count for health benefits?

<p>10,000 steps/day (B)</p> Signup and view all the answers

What is the calorie expenditure associated with 30 minutes of walking?

<p>200 calories (A)</p> Signup and view all the answers

What might happen if a person engages in too much physical activity?

<p>Suppressed immune function (A)</p> Signup and view all the answers

Which activity can be tracked by pedometers?

<p>Purposeful walking (B)</p> Signup and view all the answers

How does step aerobic exercise compare to running at 6 mph?

<p>Same energy expenditure with less joint impact (D)</p> Signup and view all the answers

What is the intensity of spin cycle classes?

<p>High intensity, low impact (B)</p> Signup and view all the answers

What is a common misconception about pedometers?

<p>They count all physical activities (C)</p> Signup and view all the answers

What is the typical step count for an average office worker?

<p>5,000 steps/day (A)</p> Signup and view all the answers

What is the focus of water aerobic classes?

<p>High intensity with minimal joint impact (B)</p> Signup and view all the answers

What is the recommended step count for weight loss?

<p>20,000 steps/day (B)</p> Signup and view all the answers

What is a significant limitation of active video games compared to traditional exercise?

<p>They cannot fully replace outdoor exercise. (A)</p> Signup and view all the answers

Which of the following statements is true regarding exercise equipment like BowFlex?

<p>They can lead to injuries if not used correctly. (C)</p> Signup and view all the answers

What fitness concept involves changing exercises to prevent body adaptation?

<p>Muscle confusion (D)</p> Signup and view all the answers

What is a potential benefit of endurance races?

<p>They can help improve overall stamina and strength. (C)</p> Signup and view all the answers

What are some risks associated with kettlebell exercises?

<p>They may cause injury if performed incorrectly. (B)</p> Signup and view all the answers

Why is muscle confusion important in a training regimen?

<p>It keeps the body from adapting to exercises. (A)</p> Signup and view all the answers

What is a common misconception about video games as exercise?

<p>They can replace conventional exercise entirely. (C)</p> Signup and view all the answers

What is one drawback of participating in endurance races?

<p>They can lead to excessive fatigue and overtraining. (A)</p> Signup and view all the answers

Flashcards

Contemplation Stage

People considering change in the next 6 months, may be unsure, open to information, and have low confidence.

Intervention Goals for Contemplation Stage

Increase intent by addressing doubts, highlighting benefits, and building confidence.

Preparation Stage

Making small changes or ready to change soon (next 30 days).

Intervention Goals for Preparation Stage

Create a plan, set a target date, focus on positives and secure resources.

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Action Stage

Actively engaging in a new behavior for less than 6 months. High risk of relapse.

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Intervention Goals for Action Stage

Provide support to prevent setbacks, teach coping mechanisms, and encourage social support.

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Maintenance Stage

Maintaining the change for 6 months or longer. High confidence and ability to manage setbacks.

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Precontemplation Stage

Recognizing that a change may be needed, but not actively planning or taking action.

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Stages of Change Model

The process where individuals move through stages of change towards a goal.

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Beliefs About Health Benefits of Physical Activity

Beliefs about the health benefits of physical activity are shaped by personal experiences, observations of others, and information from media and other sources.

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Attitudes Towards Physical Activity

Attitudes are the values we attach to our beliefs about physical activity and its health benefits. They can be positive or negative, influencing our motivation to engage.

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Intentions for Physical Activity

Intentions are the plans we make to change our behavior and become more physically active. This involves outlining a plan of action and committing to it.

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Realistic Change Program for Physical Activity

A realistic change program is one that takes your existing habits, limitations, and resources into account. It focuses on enjoyable activities that fit into your lifestyle.

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SMART Goals for Physical Activity

SMART goals are Specific, Measurable, Achievable, Relevant, and Time-bound. They provide clarity and direction for achieving your physical activity goals.

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Returning to Physical Activity

The process of becoming physically active after a period of inactivity. It can be triggered by various factors like starting again after a lapse, changing lifestyle, or health concerns.

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Lapses in Physical Activity

Refers to the periods where an individual stops or reduces their physical activity routine. This can happen due to various reasons such as injury, lack of motivation, or time constraints.

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Strategies to Deal with Lapses

These are strategies or methods used to overcome challenges and prevent relapses. They aim to provide support and guidance to maintain physical activity.

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Intervention Goals for Physical Activity

These are the intended outcomes of interventions that aim to help individuals maintain physical activity and prevent relapses. They focus on providing support, preparing for challenges, and refining the exercise program.

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Stages of Change Questionnaire

The stages of change questionnaire is a tool used to assess an individual's readiness to adopt and maintain physical activity. It helps determine their current stage in the process of change.

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Factors Affecting Participation in Physical Activity

Refers to the factors that influence an individual's decision to engage in physical activity.

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Beliefs about Health Benefits

Beliefs about health benefits shape our understanding and perception of physical activity. These beliefs are influenced by personal experiences, observations of others, and media messages.

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Media Influence on Health Beliefs

The media plays a significant role in shaping our beliefs about physical activity and health. It can influence our understanding, perception, and motivation.

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Dose-Response Relationship in Physical Activity

The relationship between the amount of physical activity and the health benefits it brings. More activity generally leads to better health outcomes, but the benefits aren't always linear.

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Suppressed Immune Function

A condition where excessive physical activity can suppress the immune system, making the body more vulnerable to illness and infections. This occurs when the body is overstressed and cannot recover properly.

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Pedometer

A device that measures steps taken by a person. It provides information about activity levels and helps with tracking progress towards fitness goals.

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10,000 Steps per Day

The recommended daily step count to achieve significant health benefits, such as weight management and reduced risk of chronic diseases.

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Aerobic Floor Classes

A type of aerobic exercise that focuses on rhythmic movements performed in a group setting, often with music. It provides high-intensity cardiovascular training with varying intensity and impact levels for different fitness levels and goals.

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Step Aerobic Classes

A type of aerobic exercise that involves stepping up and down on a platform to a rhythm. It provides a high-impact workout with a lower impact than running and similar calorie burn. It can be modified based on the height of the platform and intensity.

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Spin Cycle Classes

A type of high-intensity, low-impact aerobic exercise performed on stationary bicycles. With adjustable resistance and intensity levels, it provides a challenging cardiovascular workout.

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Water Aerobic Classes

A type of exercise performed in water, often with specialized equipment and instructors. It offers a low-impact workout with resistance from the water, providing cardiovascular benefits and joint support.

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Fitness Classes and Their Own Language

Classes in fitness settings sometimes have their own language and terminology, which can feel like a unique culture or subculture.

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No impact aerobic exercise

A type of physical activity that does not increase heart rate or breathing significantly. Examples include stretching, yoga, and Pilates.

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Yoga

A type of aerobic exercise that focuses on maintaining body posture, breathing techniques, and mindful awareness. It originated in India over 5000 years ago.

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Pilates

A type of aerobic exercise that emphasizes core strength and stability. Developed in Germany over 100 years ago.

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Zumba

A high-energy dance fitness program, incorporating Latin rhythms and easy-to-follow moves.

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Boxing

A boxing-inspired workout that combines cardiovascular exercise, strength training, and stress relief.

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Strip dancing

A form of dance that involves pole dancing, known for its strength and flexibility benefits.

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Body awareness

The ability to be aware of your body's position and movements in space.

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Muscle flexibility

The range of motion of your joints, allowing for a greater flexibility and movement.

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Active Video Games?

Video games designed to promote physical activity, using motion sensors and interactive gameplay.

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Eye Toy

An interactive gaming system that uses a camera to track the player's movements, enabling them to control the game with their body.

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Kettlebell

A type of exercise that involves lifting heavy weights in a rapid, explosive manner, typically using kettlebells.

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Bowflex

A home-based fitness equipment line that focuses on strength training using a combination of resistance bands and weights.

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Crossfit

A high-intensity fitness program that combines elements of weightlifting, gymnastics, and metabolic conditioning.

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Muscle Confusion

A type of exercise that involves switching exercises frequently, preventing muscles from adapting to a particular pattern, and promoting continuous growth.

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Endurance Races

Races designed to test physical and mental endurance over challenging terrain, pushing participants to their limits.

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The World's Toughest Endurance Race Series

A series of endurance races that test strength, stamina, and willpower across diverse environments, renowned for their difficulty.

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Study Notes

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

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