CH 2 - Behavior Modification
Tanners focusing on the short-term darker skin look and ignoring the long-term risk of skin cancer are practicing the _____ barrier to change.
gratification a. complexity
People with an internal locus of control:
have better exercise adherence.
An acceptable goal must be compatible with those of the other people involvedT/F
T
Motivation can be controlled by external factors.T/F
T
The action stage requires the greatest commitment of time and energy on the part of the individual.T/F
T
The consciousness-raising process involves obtaining information about the problem, so you can make a better decision about the problem behavior.T/F
T
The transtheoretical model of change illustrates change as a gradual process that involves several stages.T/F
T
Which of the following elements of modern-day architecture reinforce healthy behaviors?
accessible stairways
Health experts recommend that to be considered active, a person accumulate the equivalent of _____ miles of walking per day.
5-6
Daily computer e-mailing, surfing the 'Net, and conducting online transactions decreases energy expenditure by _____ calories.
50 to 300
For each car in the United States, how many parking spaces are there?
7
An example of a measurable objective is:
"I will go to bed at 10 p.m. every day."
Which of the following goals is most likely to help Jane reduce her body fat from 30% to 20%?
"I will reduce my body fat to 20 percent body fat in 20 weeks."
People who believe they have control over events are said to have an external locus of control.T/F
F
The food industry spends less money advertising a single food product than the federal government spends promoting MyPyramid.T/F
F
As the scientific evidence continues to mount each day, most people are adhering to a healthy lifestyle program.T/F
F
In countering, the person restructures the physical surroundings to avoid problem behaviors and decrease temptations.T/F
F
Individuals who are indifferent and helpless believe that consequences of unhealthy behaviors often don't manifest themselves until years later.T/F
F
April's long-term goal is to attain recommended body weight. She is currently 50 pounds overweight. Which of the following is most likely to help April achieve her long-term goal?
Lose 1 pound per week.
Which of the following statements is true?
On average, American women consume 335 more daily calories than they did 20 years ago.
28.
The solution to problems of competence is to: master the skills you need to participate.
Problems with confidence, one of the three impediments that can keep one from quitting smoking, arise when an individual does not:
believe that she can quit smoking.
Which of the following is NOT an example of a toxic environment for wellness?
bicycle lanes and jogging trails
Jane decides to study in the library so that she won't snack while studying. She is using this technique to help her through the _____ process of change.
commitment
Being overwhelmed by all the changes needed for a healthy lifestyle is the _____ barrier to change.
complexity
Using various techniques to avoid unnecessary snacking helps one through the _____ process of change.
countering
John replaced his TV with a treadmill. He used this technique to help him through the _____ process of change.
environment control
To help her quit drinking alcohol, Joanne joined AA. She used this technique to help her through the _____ process of change.
environment control
When people recognize the benefits of a healthy lifestyle but are unwilling or unable to trade convenience for health or other benefits, they:
exhibit a lack of core values.
Critical in the move from the precontemplation stage to the contemplation stage of the transtheoretical model is for the individual to:
get educated about the problem.
To help himself lose weight, John associated himself with some friends who also want to lose weight. This technique helps John through the _____ process of change.
helping relationships
The belief that unhealthy behaviors might harm others but not oneself is a(n) _____ barrier to change.
illusions of invincibility
The belief that our destiny is in our genes is the _____ barrier to change.
indifference and helplessness
During the _____, the person continues the new behavior for up to five years.
maintenance stage
When people think that tomorrow, next week, or after the holiday is the best time to start change, they are practicing the _____ barrier to change.
procrastination
Falsely concluding that their lifestyle is healthy, people employ the _____ barrier to change.
rationalization
The goal, "I will reduce my body fat to 20 percent body fat in 2 weeks" is not:
realistic.
The action stage of the transtheoretical model:
requires the greatest commitment of time and energy.
Saying, "I'll deal with the consequences later" demonstrates the _____ barrier to change.
risk complacency
People with an external locus of control:
say things happen by chance.
Which of the following theories/models proposes that behavior change is influenced by the environment, self-efficacy, and characteristics of the behavior itself?
social cognitive theory
"I will reduce my body fat to 20 percent body fat (137 pounds) in 12 weeks" is an example of a:
specific goal.
"Monitor body weight before breakfast every morning" is an example of a:
specific objective.
SMART goals refer to those that are:
specific, measurable, acceptable, realistic, and time specific.
The goal, "I will reduce my body fat to 20 percent body fat through exercising" is not:
time specific.
When asking yourself the question, "Do I have the time, commitment, and necessary skills to accomplish this goal?," you are considering whether your goal is:
too difficult.
Which of the following encourages walking and cycling?
traffic-calming strategy
Making goals realistic involves a(n):
understanding of likely results.
During the contemplation stage of the transtheoretical model, people usually:
weigh the pros and cons of changing.
