Ch. 2 Foundations of Wellness SG
In the preparation stage of the transtheoretical model of change, people are ____. a. planning to change a behavior within six months b. wondering whether a change is possible c. weighing the pros and cons of a change d. following the guidelines for a new behavior e. taking initial steps for change
E
Streets typically are rated by traffic engineers according to their ____. a. length and width b. walkability c. type of surface d. degree of use e. level of service
E
A belief in the basic goodness of humanity and respect for mankind are the core beliefs of which theory of behavior change? a. social cognitive theory b. relapse prevention model c. humanistic theory d. transtheoretical model e. problem-solving model
e
what people do
e
elimination of undesirable behavior
f
motivate change in behavior
g
maintain that most behaviors are learned
h
People with an internal locus of control have a(n) ____. a. higher risk for illness b. urge to control the behavior of others c. easier time adhering to a wellness program d. inclination to say things happen by chance e. greater sense of vulnerability
C
The largest nucleus of the brain's basal ganglia, known as the ____, plays a key role in habit formation. a. trigger b. midbrain c. striatum d. nuclei
C
Which term refers to the drive that dictates human behavior by providing direction, energy, and persistence? a. gratification b. self-efficacy c. motivation d. self-confidence e. willpower
C
Discuss the goals and motivations of people who ascribe to the humanistic theory of change. Include an explanation of self-actualization.
Humanists believe in the basic goodness of humanity and respect for mankind. At the core of the theory is the belief that people are unique in the development of personal goals—with the ultimate goal being self-actualization. Self-actualized people are independent, are creative, set their own goals, and accept themselves. Humanists also propose that people are motivated by a hierarchy of needs that include approval, recognition, achievement, and the fulfillment of each person's potential. In this hierarchy, each need requires fulfillment before the next need becomes relevant. The present is the most important time for any person rather than the past or the future. For instance, a person will not exercise unless he or she has had something to eat within a reasonable amount of time. Similarly, a person who uses cigarette smoking to maintain weight will not give up smoking unless proper weight management is accomplished by other means (healthy eating habits and increased physical activity). The challenge, then, is to identify basic needs at the core of the hierarchy (acceptance, independence, recognition) before other healthy behaviors (exercise, stress management, altruism) are considered.
Explain why "Rewards" should be included as a process of change.
People tend to repeat behaviors that are rewarded and to disregard those that are not rewarded or are punished. Rewarding oneself or being rewarded by others is a powerful tool during the process of change in all stages. If you have successfully cut down your caloric intake during the week, reward yourself by going to a movie or buying a new pair of shoes. Do not reinforce yourself with destructive behaviors such as eating a high-fat/calorie-dense dinner. If you fail to change a desired behavior (or to implement a new one), you may want to put off buying those new shoes you had planned for that week. When a positive behavior becomes habitual, give yourself an even better reward. Treat yourself to a weekend away from home or buy a new bicycle.
At restaurants, people are most likely to base their food choices on ____. a. taste, convenience, and cost b. portion size and drink refills c. the ratio of meat to vegetables d. their diet plans e. coupons and daily specials
A
Carolyn has maintained a healthy body weight by exercising regularly and eating right for more than five years. She is considered to be in the _____ stage of the transtheoretical model of change. a. success b. action c. maintenance d. adoption e. non-relapse
A
Feeling overwhelmed by all the changes needed to live a healthy lifestyle is most characteristic of which "barrier to change"? a. complexity b. gratification c. procrastination d. rationalization e. lack of core values
A
John does not believe that he will get lung cancer from smoking cigarettes, so he does not want to quit smoking. John is in the _____ stage of the transtheoretical model of change. a. precontemplation b. contemplation c. preparation d. maintenance e. termination
A
The action stage of the transtheoretical model of change requires ____. a. the greatest commitment of time and energy b. the realization that a relapse is inevitable c. an immediate transition to the termination or adoption stage d. more education about the problem behavior e. a temporary regression to a previous stage
A
Non-smoking areas, policy interventions, and advocacy groups are examples of ____. a. dramatic release b. positive outlook c. self-analysis d. social liberation e. Non-smoking areas, policy interventions, and advocacy groups are examples of ____. a. dramatic release b. positive outlook c. self-analysis d. social liberation e. consciousness-raising consciousness-raising
B
Problems of confidence, as an impediment to quitting smoking, surface when people ____. a. lack the skills to quit smoking b. do not believe they can quit smoking c. deny that smoking is harmful d. fail to grasp the benefits of not smoking e. lack the motivation to quit smoking
B
The belief in one's own ability to perform a given task is known as ____. a. self-motivation b. self-efficacy c. self-regard d. self-esteem e. self-starting
B
Urge surfing," which directs you to notice the urge, pay attention to how the urge feels as it builds, and continue to notice the urge as it subsides, is characteristic of which process of change? a. self-analysis b. mindfulness c. behavior analysis d. commitment e. self-reevaluation As a process of change, ____ involves obtaining information about the problem so you can make a better decision about the problem behavior. a. social liberation b. consciousness-raising c. self-analysis d. behavior analysis e. commitment
B
What "barrier to change" best applies to tanners who focus on the short-term attractiveness of bronze skin and disregard the long-term risk of skin cancer? a. procrastination b. gratification c. preconditioned cultural belief d. rationalization e. indifference
B
As a process of change, ____ involves obtaining information about the problem so you can make a better decision about the problem behavior. a. social liberation b. consciousness-raising c. self-analysis d. behavior analysis e. commitment
D
People with an external locus of control believe that ____. a. they are at less risk for illness b. they can control the behavior of others c. they can easily adhere to a wellness program d. things happen to them by chance, despite their behavior e. their behavior helps them maintain control
D
Some communities use a(n) "____" to rate how useful their streets are for pedestrians and bicyclists. a. level of service b. degree of use c. safety standard d. walkability score e. accessibility ranking
D
Which statement applies to the simplest model of change, the two-stage change model of unhealthy behavior and healthy behavior? a. Change is good for the soul. b. Mind triumphs over matter. c. The joy of living beats the fear of dying. d. Whatever floats your boat!. e. Either you do it or you don't.
E
Describe the role that willpower can play in behavior change and, using an example, discuss when this limited resource is best used and how it can be depleted.
Understanding the concept of willpower, or self-control, is helpful in the process of behavioral change. Scientists have found that self-restraint against impulses can be built, like a muscle, if built slowly and gradually. Start with something small. If you feel you need to read every text message the moment it arrives, you may try to learn to wait a few minutes and finish the activity you are working on and then read your text message. As you do so, your ability to exert self-control increases. Studies have found that willpower is a limited resource. It is highest in the morning and is depleted as we use it throughout the day, primarily when confronted with difficult challenges and stress. When you are planning to take on a significant task, help yourself be successful by doing it at a time when you can put aside as many other demands and stressors as possible. Studies indicate that willpower reserve can be increased through exercise, balanced nutrition, a good night's sleep, and quality time spent with important people in your life. Willpower, on the other hand, decreases in times of depression, anxiety, anger, and loneliness.
Discuss "point-of-decision-prompts" as an environment control and, using examples, explain how you can deploy them on a personal level to change unhealthy behaviors.
You can create an environment in which exceptions become the norm, and then the norm can flourish. You may leave yourself reminders or prompts that you are likely to see as you are making healthy choices. Such reminders, also referred to as "point-of-decision-prompts," have been used successfully on a public level. For example, reminders on soda machines that "calories count" encourage consumers to look at the calories listed by each soda selection prior to making a choice. You can also place notes to yourself on the refrigerator and pantry to avoid unnecessary snacking. Put baby carrots or sugarless gum where you used to put cigarettes. Post notes around the house to remind you of your exercise time. Leave exercise shoes and clothing by the door so they are visible as you walk into your home. Instead of bringing home cookies for snacks, bring fruit. Put an electric timer on the TV so it will shut off automatically at 7:00 p.m. All of these tactics will be helpful throughout the action, maintenance, and termination/adoption stages.
Habits can be changed by deliberate choice.
a
Health experts recommend five to six miles of walking per day.
a
Indifference and helplessness underscore a defeatist thought process, i.e., that we have no control over our health.
a
Once you have identified and written down a specific goal, you should write ____ that will help you reach that goal. a. the specific actions b. a general outline c. a commitment plan d. a countering guide e. the rationales
a
Precontemplation is the first stage in the process of willful change.
a
The "A" in SMART goals stands for acceptable goals that are compatible with those of others when a group effort is required.
a
The "R" in SMART goals stands for: a. realistic b. rational c. rewarding d. reasonable e. registered
a
The time-specific component of SMART goals refers to having a specific ____. a. log created for monitoring b. time set for reevaluation c. date set for completion d. day set for rest and/or reward e. date set for beginning
a
Which process of change applies to a woman who quits smoking after seeing an aunt die of lung cancer? a. emotional arousal b. commitment c. self-analysis d. behavior analysis e. consciousness-raising
a
Which theory holds that behavior change is influenced by the environment, self-efficacy, and characteristics of the behavior itself? a. social cognitive theory b. relapse prevention model c. humanistic theory d. transtheoretical model e. problem-solving model
a
core beliefs and ideals
a
35. Which process of change involves surrounding yourself with people who will work toward a common goal with you or who care about you and will encourage you along the way? a. social liberation b. helping relationships c. countering d. environmental control e. monitoring
b
As a process of change, social liberation means accepting the responsibility to change and believing in your ability to do so.
b
Countering involves restructuring physical surroundings to avoid problem behaviors and decrease temptations.
b
Nothing adds more sugar to the American diet than ____. a. cakes and cookies b. soft drinks c. dairy products d. appetizers e. sweet tea
b
People who believe they have control over what happens to them in life are said to have an external locus of control.
b
Researchers have found an actual growth in gray matter in the brain's ____ as individuals build self-control. a. basal ganglia b. prefrontal cortex c. corpus striatum d. stem e. cerebellum
b
The food industry spends less money advertising a single food product than the federal government spends promoting MyPlate.
b
The social cognitive theory of change illustrates change as a gradual process that involves several stages.
b
Tracking your daily food consumption—and thus identifying sources of excessive calories and fat in the diet—is an example of _____. a. commitment b. monitoring c. countering d. environment control e. willpower
b
Whenever possible, goals and objectives should be ____. a. immeasurable b. measurable c. unwritten d. cataloged e. short-term
b
short-term failure
b
Goals that are ____ set you up for failure, discouragement, and loss of interest. a. challenging b. time specific c. unattainable d. measurable e. unrewarding
c
If your goal is unreachable, despite your full commitment and best efforts, you should: a. consult a professional b. start over after a few days of rest c. set lower standards d. rewrite the SMART guidelines e. reassess the goal
c
In the context of SMART goals, "monitor body weight before breakfast every morning" is best described as a ____. a. rewarding behavior b. short-term goal c. specific action d. realistic step e. time-specific goal
c
When you write down your ____, and preferably share them with others, you are signing a behavioral contract for change. a. actions b. emotions c. goals d. urges e. faults
c
Which goal is most likely to help Jane reduce her body fat from 30% to 20%? a. "I will reduce my body fat to 20% body fat in 20 weeks." b. "I will reduce my body fat to 20% body fat in 2 weeks." c. "I will reduce my body fat to 20% body fat through exercising." d. "I will reduce my body fat to 20% body fat through eating right."
c
advises anticipating high-risk situations and developing action plans
c
Commitment as a process of change is best defined as ____. a. becoming cognizant of a need for change b. researching and defining the behavior problem c. recognizing the urge to change an unhealthy behavior d. accepting the responsibility to change e. accepting the responsibility to change
d
In adopting a new habit, ____ is critical. a. understanding b. acceptance c. exercise d. repetition e. preparation
d
Restaurant food is often ____. a. healthier than we imagine b. served in dimly lit settings c. less tasty than we think d. less healthy than we think e. served in small portions
d
Street design manuals in the United States recommend ____ on one side of the street only. a. shoulders b. curb cuts c. utility poles d. sidewalks e. bicycle lanes
d
desire to do something
d
dramatic release
i
Select the key term that is most associated with the description below. Each term is used only once. self-control
j
