Behavior Change

According to research, the factor(s) that effectively help people achieve the behavior change they desire are(is) which of the following? 1. an internal locus of control incentives 2. accountability 3. a contract 4. All of the above 5. Both B & C

Both B &C

What is the name of the process used by coaches (or anyone) to promotes open communication,develop trust, and foster the client's desire to participate in a behavior change?

Building Rapport

The reduction of chronic disease is thought to best achieved in which of the following ways? 1. By altering the culture a person is raised in 2. By increasing the availability of clinics and medical professionals in under-served communities 3. By altering factors that put a person at increased risk 4. By decreasing the possibility of access to education

By altering factors that put a person at increased risk

Why does California have a lower smoking rate than the rest of the country? What specifically have they done?

California has more smoking polices than any other state. The make it so the is few places where you can legally smoke, which is your car and at home.

The author states that "it is not just about changing the culture and the environment", it is about what 3 things?

Change worksite policies Develop social support Alter the physical environment

What part of the AMSO behavior change program is considered the most important?

Changing the culture and environment.

On the Empathy Scoring System scale a score of 1 would be "evidence of deep understanding of what the client has said and the underlying meaning of what the client has said" and a score of 5 would be "no apparent interest in the client's point of view". T or F

False (A score of 5 would be a high in empathy and 1 would be low empathy)

Severe lack of social support or social isolation, has been shown to impairimmune function and decrease inflammation. T or F

False (Severe lack of social support has been shown to boost inflammation instead of decrease inflammation)

There are few published research papers on behavior change. T or F

False (There are literally tens of thousands of published research papers on behavior change.)

An empathy score of 5 is considered moderate on the Empathy Scoring System scale. T or F

False (a score of 3 would be considered moderate)

Publicly acknowledged goals are less likely to be obtained. T or F

False (more likely)

Challenging goals decrease self-efficacy. T or F

False (they increase self-efficacy)

Setting goals increases achievement but not motivation. T or F

False( Goal setting increases both achievement and motivation.)

1. It is recommended that you do not reward yourself with what 2 things? 2. It is recommended that you do reward yourself with what type of things?

1. A day off of exercise or food (I would add alcohol to this list) 2. Something that makes you feel good about yourself and is in line wit your goal.

List and briefly describe 3 different, specific ways, discussed in the article, in which employees can increase social support as part of their worksite wellness program.

1. A dog can provide an enormous amount of encouragement and support for taking a daily walk. 2. Spouses and significant others should be able to participate in your incentive plan, team competitions, lunch and learns, and they should be receiving your wellness newsletter and emails. 3. Having a spouse involved in your wellness journey can help encourage you and may even benefit them health wise.

Explain the new simplified AMSO Behavior Change model developed to help create more effective employee wellness programs. Number, list and describe EACH one in 3-4 full sentences, using your own words.

1. Awareness & Education - The utilization of resources like posters, lunch sessions, videos, etc. to educate employees on healthy behaviors. This helps them identify and better understand their behaviors, both healthy and unhealthy. This is considered the least effective step of the model. 2. Motivation - Using incentives to encourage employees to participate in healthy activities. This can be anything from team competitions, money or other rewards. 3. Skills & Tools - The methods used to change behavior. This is ONE of the most important parts of program development yet it is ignored the most. This is the "HOW" to do it. 4. Opportunity (change the Culture & Environment- Encompassing and altering the environment, regulations, and support of others to benefit behavior change. This is the most important step of all and it has the greatest long-term effect on successful behavior change.

1. What part of the AMSO behavior change program is considered the least important? 2. Where do most wellness programs spend most of their time and budget?

1. Awareness and education 2. Awareness and education

List and briefly describe 3 specific examples, discussed in the article, how different worksite policies can be implemented to help lead employees to change behaviors?

1. Cafeteria policy - implementation of healthy foods at a reduce cost. 2. Smoking/tobacco policy -no smoking is allowed on the worksite premises. 3. Physical activity policy - employees are provided with opportunities and encouraged to be physically active and healthy; walking maps given, dogs allowed onsite for walks. 4. Checklist for Change -Provides checklists for employees to use and follow that deal with health topics and ideas for implementation.

List and describe, in one sentence EACH, the 4 signs of discord or conflict that can happen in a relationship.

1. Defending - when the client starts to justify, deflect, blame or downplay a situation or their decision. 2. Squaring off - when the client feels like they are adversaries of the coach instead of in a trusting relationship. 3. Frequent interrupting - when the client feels that the coach is talking too much and does not understand what they are saying or feeling; they may feel that the coach is not listening to them. 4. Disengagement - acts such as not participating fully in conversations, poor eye contact or other distracted behaviors.

Teachers can help students to become better goal setters by teaching them how to do what 4 things?

1. Divide long-term goals into short-term subgoals, 2. Establish timelines. 3. Assess their progress toward their goals. 4. Come up with methods to visualize the progress.

Fill in the blank: The American Society of Training and Development (ASTD) study on accountability found that a person has a __________ % chance of completing a goal if you commit to someone.

65%

Fill in the blank: The American Society of Training and Development (ASTD) study on accountability found that if you have a specific accountability appointment with a person you've committed to, you will increase your chance of success by up to _____ %.

95%

Why is setting a 3-month goal a good time-frame for setting goals?

A 3-month goal is a good time frame because when combined with short term goals, which are motivating and are good subgoals for long term goals, allows time to build up to a true change in behavior.

What type of goals are best for for sustained student motivation and persistence?

A combination of short term and long term goals

List (you do not need to describe them) the 3 constructs that can be used to improve and build EI and which one is the most difficult to change?(3 pts.) Which one of these 3 is the most difficult to change?

Knowledge, abilities, traits(most difficult to change)

The best worksite wellness programs keep the focus on the need to help employees do what?

Adopt and maintain healthy behaviors.

Social support in the form of which of the following has been shown to help improve adherence for a wide variety of health behaviors? 1. modeling 2. encouragement 3. establishing connection 4. providing accountability 5. All of the above

All the Above

According to the reading a Behavior Change (BC) contract with yourself should include which of the following? 1. A summary of your goals 2. Your signature 3. A list of your barriers 4. A detailed description of how you will meet your goals 5. All of the above except C

All the above except C

According to the video, what is the #2 Mistake in Behavior Change?

Attempting big leaps instead of baby steps

What is the secret to success for all of the best employee wellness programs?

BEHAVIOR CHANGE

When setting goals what are the two key ingredients for optimal enjoyment?

Not to challenging based on skill level (not to hard or not to easy), optimal amount of challenge "sense of flow"

According to the speaker, when we try to change too much at one time, what does our brain do? (1-2 sentences)

Our brain often short circuits. This results because the brain is trying to process too much at one time and will end up in you giving up.

According to the video, what is the #1 Mistake in Behavior Change?

Relying on willpower for long term change

Define emotional intelligence according to the Salovey and Mayer (1990).

Salovey and Mayer describe emotional intelligence as "the ability to monitor one's own and others' feelings and emotions, to discriminate among them, and to use this information to guide one's thinking and actions."

What theory of behavior change proposes that people are driven by external factors and not by inner forces?

Social Cognitive Theory

A person that is working to prevent relapse of a behavior is in what stage of the Transtheoretical Model of Behavior Change (TMM)?

maintenance

Angela had a goal of doing Hot Yoga 3x per week. She has now been doing Hot Yoga 3x per week for 7 months continually. What stage is Angela in?

maintenance

Meredith has been taking fencing courses on Mondays and Wednesdays, taking self defense courses on Tuesday and Thursdays and power walking on the weekends consistently for the last 6 months. What stage of change is she in?

maintenance

According to the author, what is the most important factor in determining how healthy we are?

our behavior

At the beginning of the 20th century the leading cause(s) of death was(were):

pneumonia, gastritis, tuberculosis

Even though Erin is 40 lbs. overweight she doesn't think that she has a problem because she heard that " big butts are popular" right now. Therefore, she sees no reason to exercise. What stage of change is she in?

pre-contemplation

Jim wants Pam to quit smoking. Pam has tried to quit many times in the past and is scared to fail once again. Therefore, she has no current desire to quit smoking right now.

pre-contemplation

A person that is planning on changing a behavior within the next month is in what stage of the Transtheoretical Model of Behavior Change (TMM)?

preparation

Erin signed up at the local health club today. She is excited to begin working out again. She has plans for the upcoming weekend so she will start working out at the health club on Monday.

preparation

Kevin knows that he needs to quit going to happy hour every day after work. He has been having heartburn and acid indigestion a lot lately. He thinks that alcohol may be part of the cause. Therefore, he plans to give up alcohol after he attends his friends bachelor party this weekend.

preparation

This domain of EI includes a variety of skills and attributes, such as in uence, clear communication, conflict management, collaboration, and effective team building.

relationship management

What is the most important step that a person (or coach) should take when they recognize discord or cnflict?

respond immediately

Chronic diseases are characterized by all of the following EXCEPT: 1. multiple risk factor etiology 2. long period of illness or disability 3. result of exposure to microorganisms 4. non-contagious origin 5. prolonged latency period from exposure to negative health outcome 6. Both A & C

result of exposure to microorganisms

According to the video, what is the #9 Mistake in Behavior Change?

seeking to change a behavior forever, not for a short time

This domain of EI is the ability to identify one's own emotions and feelings as well as the emotions and feelings of others.

self-awareness

A judgement of one's ability to perform a behavior is what?

self-efficacy

What theoretically variable (key element) would possibly be in play if a person had no confidence in their ability to finish an exercise class or they will not be able to do the exercises correctly?

self-efficacy

This domain of EI is the ability to concentrate on the task at hand and ignore distractions, which helps to drives performance and goal attainment.

self-management

The ability to empathize is a key attribute to this domain of EI.

social awareness

This domain of EI includes the ability of an individual to be attuned to the needs and feelings of others and acting in a way that is sensitive to those needs.

social awareness

When you are accountable to someone or a group of people for doing what you said you would do, you are engaging in the power of what?

social expectations

According to the Handbook of Health Behavior Change, how is a health behavior theory of prevention defined?

statements about causal relationships between health behaviors and disease incidence and progression.

According to the video, what is the #4 Mistake in Behavior Change?

staying to stop old behaviors instead of creating new ones

What theoretically variable (key element) would possibly be in play if a person felt that they should possibly stop smoking because his or her peers keep telling them that it is not good for their health.

subjective norms

Which stage of the Transtheoretical Model of Behavior Change (TMM) is the most difficult to maintain?

termination (and maintenance)

In the study done by Morisano et al., (2010) researchers concluded what about the students who successfully completed the goals-setting intervention compared to the control group?

Students who successfully completed the goal setting intervention displayed significant improvements in academic performance. This was a 30% increase in average compared to the control group.

In 2-3 sentences explain what the speaker means by finding the "Big Why".

The big why is finding the reasons why you want to achieve a goal. It is pinning down the big motivators to wanting the new behavior in your life. It also helps you plan and prepare for your new behavior.

What is the name of the behavior change theory that states a person's intention to perform the behavior is determined by an individual's beliefs and values about the outcome of the behavior, beliefs about what other people think the person should do and by an individual's perceptions of their ability to perform behavior?

Theory of Planned Behavior

What is the name of the theory of behavior changes that states a person goes through a 6 step process when changing a behavior?

Transtheoretical (Stages of Change) Model

In order to be socially satisfied the key is in the quality, not the quantity of those people. T or F

True

People are motivated the most when they think their actions will product positive outcomes and when they value these outcomes. T or F

True

While it is possible that individuals have inherited genetic predispositions towards cardiovascular diseases, it is also equally probable that these individuals, and their family members, share the same lifestyle choices. T or F

True

Fill in the blank: According to the speaker in reference to #7, knowledge without action is _______________ .

Worthless

Fill in the blank: When performance (or behavior) is measured and reported, the rate of improvement ______________ .

accelerates

Dwight has been exercising regularly by attending HIp Hop For Fitness classes for the last 4 months. What stage of change is he in?

action

Michael has been doing his Beachbodies videos at home every day for 3 weeks now. What stage of change is he in?

action

Stanley has successfully following the Code Red Diet for 2 full months and he has lost 15 lbs. What stage of change is he in?

action

According to the video, what is the #10 Mistake in Behavior Change?

assuming that behavior change is difficult

What theoretically variable (key element) would possibly be in play if a person has the attitude that smoking is "cool" and believes their friends will not like them if he or she were to quit?

attitude

What theoretically variable (key element) would possibly be in play if a person wanted to purchase more "healthy" foods or join a gym but they did not have enough money?

barrier

The Social Cognitive Model of Behavior Change suggests that human functioning can be explained by the interaction of what 3 factors?

behavior, personal, and environmental factors

According to the video, what is the #7 Mistake in Behavior Change?

believing the information leads to action

hat theoretically variable (key element) would possibly be in play if a person was finally able to see the positive results of a new program by 5 lbs. the first week of a new diet?

benefits

According to the speaker, what is the solution to the #5 Mistake in Behavior Change?

blaming failures on lack of motivation

Individual decisions about smoking, physical activity and diet are intrinsically and fundamentally linked to which of the following factors?

comercial, individual, cultural, enviromental

A person that intends to make a behavior change in the next 6 months is in what stage of the Transtheoretical Model of Behavior Change (TMM)?

contemplation

Andy cannot even touch his toes anymore! he has been thinking about trying to stretch for 30 minutes each night while watching Game of Thrones reruns, but he just cannot seem to make himself do it no matter how hard he wants to increase his flexibility.

contemplation

Postcards from a health provider or a health warning label on a product would be considered what variable (key element) of behavior change?

cues to action

An attempt to truly understand a client or another person's experience is the definition of what?

empathy

According to the video, what is the #8 Mistake in Behavior Change?

focusing on abstract goals more than concrete behavior

The increase in life expectancy from the beginning to the mid-20th century is considered a result what factor?

germ theory of prevention

According to the author of this article, the challenge for all of us as health professionals is to figure out how to:

how to get people to adopt and maintain healthy behaviors

According to the video, what is the #3 Mistake in Behavior Change?

ignoring how environments change behaviors

According to the speaker, to change your behavior, you must change your _____________ .

the way you are consuming things in your environment

According to the video, what is the #6 Mistake in Behavior Change?

under estimating power of triggers

In order to get long term results/change you have to change ___________ first.

your thinking

What type of support is important to beginning and maintaining a new behavior change?

Emotional Support

List the 2 ways given (suggested) for achieving meaningful goal setting among students.

(1). Relate the assignment or topic to the student's values and beliefs. (2). Make a clear connection between what is being learned and how it will be useful outside the particular course in their real life.

Fill in the blank: The right amount of (1) __________ based on students' (2) _________ level is key to their engagement and learning

(1). challenge (2). skill

About 40% of the success of behavior change happens when we do what 2 things?

1. Establish a supportive environment. 2. Receive support from others.

List 2 different ideas given in the article for making your BC goal public.

1. Find yourself an accountability partner. 2. Post goal to a social networking website of choice or keep a blog.

List, number and briefly explain 3 different specific ways in which the author suggests using technology as part of a worksite wellness program.

1. Rather than rely on a stand-alone wellness web portal for information, the wellness program is an interactive behavior change platform that uses social media, video, weekly tasks, quizzes, team competitions, goal-setting, reminders, text messaging, push notifications, and incentive tracking to educate, motivate, and provide health promoting skills and tools. 2. The platform provides a careful blend of user convenience and face-to-face interactions with other program participants. 3. Applies technology to track progress and enable communication within and between teams.

List, and define in 1-2 sentences each, the 4 domains(core skills) of emotional intelligence.

1. Self-Awareness: the ability to accurately perceive your emotions and stay aware of them as they happen. 2. Self-Management: ability to use awareness of your emotions to stay flexible and positively direct your behavior. 3. Social Awareness: the ability to accurately pick up on emotions in other people and understand what is really going on. 4. Relationship Management: the ability to use awareness of your emotions and the others' emotions to manage interactions successfully.

List the top 3 behavioral risk factors in the U.S. for morbidity and mortality.

1. Tobacco use (smoking) 2. Unhealthy Diet 3. Lack of physical activity (PA)

Between 70 and 90% of all strokes, heart attacks, cancers, and type II diabetes are directly related to what 3 things?

1. What we eat. 2. Whether we exercise or not. 3. Whether we use tobacco or not.

Fill in the blank: Thirty years of research on (1) ____________ and (2) ________________ correlated strongly with learning.

1. self-regulated learning 2. goal level

Fill in the blank: According to the speaker when discussing mistake #6, in order to change your life you need to change your _____________ .

Daily habits

Clear goals make a person less susceptible to to the undermining effect(s) of:

Frustration, anxiety, and disappointment

Which of the following is the best example of a SMART Goal? 1. I will eat a healthy breakfast every day this week. 2. I will eat one serving of vegetables with lunch every day this week. 3. I will give up junk food every day this week. 4. I will eat only 100% whole wheat bread on my sandwiches.

I will eat one serving of vegetables with lunch every day this week.

All of the following goals meet the criteria for being a time-based SMART goal except: 1. I will exercise on Tuesday and Thursday this week. 2. I will get 30 more minutes of running in. 3. I will run 2-8 minute miles on the treadmill on Friday. 4. I will practice my free throws for 30 minutes after practice on Monday.

I will get 30 more minutes of running in.

All of the following goals meet the criteria for being a action-oriented SMART goal except: 1. I will study for A & P every night this week from 5:00-8:00pm to prepare for my test. 2. I will take Body Pump class on Tue and Thu at 4:30 for the next 2 weeks. 3. I will write in my journal every night before bed this week for 15 minutes. 4. I will remind myself how important it is to me to make the team before I go to bed every night.

I will remind myself how important it is to me to make the team before I go to bed every night.

Which of the following is the best example of a SMART Goal? 1.I will go to the gym on Tuesday and Thursday at 4:00 this week. 2. I will go to the meditate on Tuesday at 4:00 this week. 3. I will walk on the treadmill from 4:00-4:30 on Wednesday. 4. I will row on the rowing machine from 4:00-4:30 on Monday, and Wednesday this week.

I will row on the rowing machine from 4:00-4:30 on Monday, and Wednesday this week.

All of the following goals meet the criteria for being a time-based SMART goal except: 1. I will run an 8 minute mile. 2. I will be able to swim for one mile without stopping by May 15th. 3. By March 31st I will run a half marathon. 4. I will be eating 4 servings of vegetables per day by June 1st.

I will run an 8 minute mile.

Getting a ride to the exercise class, someone giving you weights that they no longer can use or sharing a healthy recipe is defined as what type of support?

Practical support