Behavior Modifications Chapter 2 PDF

Behavior Modifications Chapter 2 Principles and Labs for Fitness & Wellness Werner W. K. Hoeger and Sharon A. Hoeger Chapter 2 Objectives Understand:  Obstacles that hinder ability to change behavior Learn:  Effects of environment on behavior  Write spec...

Behavior Modifications Chapter 2 Principles and Labs for Fitness & Wellness Werner W. K. Hoeger and Sharon A. Hoeger Chapter 2 Objectives Understand:  Obstacles that hinder ability to change behavior Learn:  Effects of environment on behavior  Write specific objectives for behavior change Describe:  Process of change  Role of SMART goal setting Chapter 2 Objectives Explain:  Techniques to facilitate change  Motivation  Locus of control Environmental influences on physical activity Home, work and public spaces encourage inactivity  Escalators instead of stairs  Car washes  Automatic garage door openers  Drive-through windows  Cell phones and email  Work that requires sitting  Television watching  Community structure that limits ability to walk or ride bikes safely Reduce time spent sitting  People who meet current minimum physical activity requirements, but spend most of their day sitting still have high death rates  Research has shown:  Excessive sitting time is associated with an increased risk for all-cause and cardiovascular disease mortality independent of body weight and physical activity  For every hour of sedentary TV watching per day, life expectancy decreases by 22 minutes Environmental influence on diet and nutrition  Reasons the average American eats more than they need every day:  Daily food supply that exceeds the nation’s calorie needs  Eating out is part of daily life, appealing and offers more variety than eating at home  Portion sizes continue to grow  Disregard for hunger cues and therefore snacking  Consider cost before nutrition  Free soft-drink refills Barriers to behavior change  Lack of core values  Procrastination  Preconditioned cultural beliefs  Gratification  Risk complacency  Complexity  Indifference and helplessness  Rationalization  Illusions of invincibility Self-efficacy promotes behavior change  Self-efficacy – Belief in the ability to perform a given task  Sources of self-efficacy in order of influence 1. Mastery experiences 2. Vicarious experiences 3. Verbal persuasion 4. Physiological cues Motivation and locus of control promote behavior change  Motivation Drive that dictates behavior by producing direction, energy and persistence. Motivation comes from within, but is influenced by external factors.  Locus of control Concept examining the extent to which a person believes he or she can influence external environment 1.Internal locus of control – promotes change 2.External locus of control – greater challenge to behavior change Three barriers to taking action 1.Problems of competence  Solution: master the skills required to participate 2.Problems of confidence  Solution: try breaking task down into smaller parts 3.Problems of motivation  Solution: Increase knowledge of subject and create goals Five approaches to behavior change 1. Stopping a negative behavior 2. Preventing relapse to a negative behavior 3. Developing a positive behavior 4. Strengthening a positive behavior 5. Maintaining a positive behavior Behavior change theories and models Learning Theory Most behaviors are learned and maintained under complex schedules of reinforcement and anticipated outcomes. Social Cognitive Theory Behavior change is influenced by environment, self-efficacy and characteristics of the behavior. Behavior change theories and models Humanistic Theory of Change People are unique in the development of personal goals – with the ultimate goal being self-actualization Problem-Solving Model Many behaviors are the result of making decisions as the individual seeks to solve the problem behavior Behavior change theories and models Relapse Prevention Model Based on principle that high-risk situations can be anticipated through the development of strategies to prevent lapses and relapses Lapse: (v.) To slip or fall back temporarily into unhealthy behaviors; (n.) short-term failure to maintain healthy behaviors Relapse: (v.) To slip or fall back into unhealthy behavior(s) over a longer time; (n.) longer-term failure to maintain healthy behaviors Transtheoretical Model of behavior change States that change is a gradual process that involves several stages Overview of the common processes of change  Consciousness-Raising  Social Liberation  Self-Analysis  Emotional Arousal  Positive Outlook  Commitment  Behavior Analysis  Goal Setting Common processes of change Consciousness-Raising Provides information about problem behavior so you can make a better decision about the behavior Social Liberation External influences that create awareness of the problem behavior Self-Analysis Developing a decisive desire to modify behavior Common processes of change Emotional Arousal Experience and express feelings about the problem and its solution Positive Outlook Taking an optimistic approach from the beginning and believing in yourself Commitment Accept responsibility to change and believe in the ability to do so Common processes of change Behavior Analysis Determining the frequency, circumstances and consequences of the behavior to be changed Helping Relationships Surround yourself with people who will work toward a common goal or encourage you Self-Reevaluation Analysis of your feelings about the problem behavior including pros and cons, advantages and disadvantages Common processes of change Countering Substituting healthy behaviors for problem behaviors. Important in action and maintenance stages Monitoring Continuous behavior monitoring which increases awareness of the desired outcome Environment Control Restructuring physical surroundings to avoid problem behaviors and decrease temptations Common processes of change Rewards Rewards support repetition of behavior Goal Setting Goals motivate behavior change SMART Goals are: 1. Specific 2. Measureable 3. Acceptable 4. Realistic 5. Time-specific Revaluation of your goals is vital to your success