Fitness and Wellness Ch. 2

What are the six stages of change in the "Stages of change model". List them in order of occurrence.

Figure 2.2 Stages of Change model 1. Precontemplation - Do not wish to change. 2. Contemplation - Contemplating changing over next 6 months. 3. Preparation - Looking to change in the next month. 4. Action - Implementing change for 6 months. 5. Maintenance - Maintaining change for 5 years. 6. Termination/Adoption - Change has been maintained for more than 5 years.

Motivation

The desire and will to do something.

1. Most of the behaviours that people adopt in life are: a. a product of their environment. b. learned early in childhood. c. learned from parents. d. genetically determined. e. the result of peer pressure.

a. a product of their environment.

7. A precontemplator is a person who a. has no desire to change a behaviour. b. is looking to make a change in the next six months. c. is preparing for change in the next 30 days. d. willingly adopts healthy behaviours. e. is talking to a therapist to overcome a problem behaviour.

a. has no desire to change a behaviour.

10. A goal is effective when it is a. specific. b. measurable. c. time-specific. d. realistic. e. all of the above.

e. all of the above.

9. The process of change where an individual obtains information to make a better decision about a problem behaviour is known as a. behaviour analysis. b. self-reevaluation. c. commitment. d. positive outlook. e. consciousness-raising.

e. consciousness-raising.

3. The desire and will to do something is referred to as a. invincibility. b. confidence. c. competence. d. external locus of control. e. motivation.

e. motivation.

SMART

An acronym used in reference to Specific, Measurable, Attainable, Realistic, and Time-specific goals.

2. Instant gratification is a. a barrier to change. b. a factor that motivates change. c. one of the six stages of change. d. the end result of successful change. e. a technique in the process of change.

a. a barrier to change.

Techniques of change

Methods or procedures used during each process of change.

Processes of change

Actions that help you achieve change in behaviour.

Contemplation stage

Stage of change in the transtheoretical model in which people are considering changing behaviour within the next six months.

Preparation stage

Stage of change in the transtheoretical model in which people are getting ready to make a change within the next month.

Behavioural modification

The process of permanently changing negative behaviours to positive behaviours that will lead to better health and well-being.

Goals

The ultimate aims toward which effort is directed.

Relapse (v.)

To slip or fall back into unhealthy behaviour(s); or (n.)failure to maintain healthy behaviours.

8. An individual who is trying to stop smoking and has not smoked for three months is in the a. maintenance stage. b. action stage. c. termination stage. d. adoption stage. e. evaluation stage.

b. action stage.

5. A person who is unwilling to change a negative behaviour because the reasons for change are not important enough is said to have problems of a. competence. b. conduct. c. motivation. d. confidence. e. risk complacency.

c. motivation.

6. Which of the following is a stage of change in the Transtheoretical Model? a. recognition. b. motivation. c. relapse. d. preparation. e. goal setting.

d. preparation.

Objectives

Steps required to reach a goal.

4. People who believe they have control over events in their lives a. tend to rationalize their negative actions. b. exhibit problems of competence. c. often feel helpless over illness and disease. d. have an internal locus of control. e. often engage in risky lifestyle behaviours.

d. have an internal locus of control.

What are eight barriers to change?

1. Procrastination. 2. Preconditioned cultural beliefs. 3. Gratification. 4. Risk complacency. 5. Complexity. 6. Indifference and helplessness. 7. Rationalization. 8. Illusions if invincibility.

Locus of control

A concept examining the extent to which a person believes he or she can influence the external environment.

Precontemplation stage

Stage of change in the transtheoretical model in which people are unwilling to change their behaviour.

Termination/adoption stage

Stage of change in the transtheoretical model in which people have eliminated an undesirable behaviour or maintained a positive behaviour for more than five years.

Maintenance stage

Stage of change in the transtheoretical model in which people maintain behavioural change for up to five years.

Action stage

Stage of change in the trasntheoretical model in which people are actively changing a negative behaviour or adopting a new, healthy behaviour.