WFS-1701 - Chapter 2 Quiz

What is the best way to accomplish and maintain behavior change? A) through small, positive steps B) through dramatic, quick changes C) under strict supervision by someone else D) with an elaborate, detailed plan

A) through small, positive steps

Which of the following are strategies that you can use to manage time more effectively to change unhealthy behavior? (Select all that apply.) A) using a calendar B) focusing solely on the unhealthy behavior C) tracking current activities D) quitting your job E) identifying activities that you can cut back on

A) using a calendar C) tracking current activities E) identifying activities that you can cut back on

How does letting important people in your life know about your goals affect your efforts? A) It creates additional barriers to change. B) It often leads to embarrassment. C) It increases motivation. D) It decreases personal satisfaction.

C) It increases motivation.

Which of the following is the third stage in the transtheoretical model? A) contemplation B) precontemplation C) action D) preparation

D) preparation

The transtheoretical model (TTM) is used to study people who are A) experiencing relationship difficulties. B) grieving over a loss. C) attempting to change careers. D) working to change a behavior.

D) working to change a behavior.

In the transtheoretical model, the techniques that help a person move from stage to stage are called A) change processes. B) self-efficacy builders. C) maintenance schedules. D) game changers.

A) change processes.

Which of the following factors are important in preventing backsliding in behavior change? (Select all that apply.) A) check-ins for assessment B) awareness of your behavior C) testing yourself by submitting yourself to temptation D) planning for the maintenance stage

A) check-ins for assessment B) awareness of your behavior D) planning for the maintenance stage

Which of the following are resources that you may use in achieving behavior change? (Select all that apply.) A) community programs B) a partner with similar goals C) people who oppose your goal D) a mentor who has successfully made the change

A) community programs B) a partner with similar goals D) a mentor who has successfully made the change

Which of the following are examples of goals that require extra time during the day to complete? (Select all that apply.) A) cooking at home B) making healthier choices at the campus food court C) stopping smoking D) exercising

A) cooking at home D) exercising

Most experts agree that an appropriate goal is ______ for success. A) essential B) helpful C) desirable D) recommended

A) essential

An analysis of the pros and cons of a specific behavior can do which of the following? (Select all that apply.) A) help a person avoid self-defeating behaviors B) force a person to miss a target date on his or her schedule C) increase motivation D) lead to anxiety during the pursuit of goals

A) help a person avoid self-defeating behaviors C) increase motivation

The process of increasing personal expectations after watching someone else complete a task successfully is called A) observational learning. B) locus of control. C) persuasion. D) direct experience.

A) observational learning.

One of the main ideas of TTM is that A) people must go through stages in order to change a habit. B) new habits are most efficiently established on a stage or in a public forum. C) stages is a better word than steps to describe the process of behavior change. D) initial failure is the most important stage of behavior change.

A) people must go through stages in order to change a habit.

Barriers to achievable goals include which of the following? (Select all that apply.) A) physical condition B) lack of affordable resources C) too many resources D) good education

A) physical condition B) lack of affordable resources

Which of the following is the most likely to help you achieve your goals? A) positive self-talk B) starting over repeatedly C) refusing to take responsibility for choices D) negative self-talk

A) positive self-talk

The strategy of increasing the rewards for the desired behavior and decreasing the rewards of the unhealthy behavior is called A) reinforcement management. B) self-evaluation. C) emotional arousal. D) consciousness raising.

A) reinforcement management.

Which of the following are hallmarks of the precontemplation stage of behavior change? (Select all that apply.) A) preparing an action plan to change behavior B) minimizing the effects of unhealthy behavior C) making a commitment to change behavior D) rationalizing E) procrastinating

B) minimizing the effects of unhealthy behavior D) rationalizing E) procrastinating

Motivation will suffer unless goals are A) long-term and difficult. B) personal and realistic. C) challenging and complex. D) well planned and very easy to achieve.

B) personal and realistic.

The stage of behavior change in which a person is engaging in a problem behavior but may not yet be actively thinking about change is A) contemplation. B) precontemplation. C) action. D) preparation.

B) precontemplation.

Unrealistic goals are likely to A) lead to a person exceeding expectations. B) result in frustration. C) allow steady progress. D) increase self-efficacy.

B) result in frustration.

When is the best time to begin working to change an unhealthy behavior? A) when extra time becomes available B) right now C) late in life D) after health problems have developed

B) right now

Why do psychologists think that people make poor choices about health and wellness? A) Psychologists have noted that in recent decades, very few people have made poor lifestyle choices. B) There is not enough information about health and wellness available. C) Many people do not understand key dimensions of the factors that shape behavior. D) Most people are not allowed to make good lifestyle choices.

C) Many people do not understand key dimensions of the factors that shape behavior.

In the contemplation stage of behavior change, people recognize and acknowledge a problem, and they A) implement a plan to change behavior. B) work to maintain a new behavior. C) begin to think about change. D) develop a plan for behavior change.

C) begin to think about change.

If an individual intends to change his or her behavior in the near future that person is in the ______ stage of behavior change. A) precontemplation B) action C) contemplation D) maintenance

C) contemplation

The strategy of relapse prevention A) allows a person to cope with the frustration that accompanies a relapse. B) discourages the use of healthy alternatives as a way of avoiding temptation. C) encourages procrastination as a way of avoiding relapses. D) involves planning ahead to avoid making bad choices.

D) involves planning ahead to avoid making bad choices.

Which of the following is an outcome rather than a behavior in terms of goal setting? A) maintaining a specified level of calorie intake B) gradually reducing alcohol consumption C) exercising for 10 minutes a day D) losing a total of 20 pounds

D) losing a total of 20 pounds

What is the final stage of behavior change? A) contemplation B) action C) preparation D) maintenance

D) maintenance

According to the SMART principle, you should set goals that are specific, ______, achievable, realistic, and ______. A) monitored; tentative B) mentored; targeted C) moveable; treatable D) measurable; time-bound

D) measurable; time-bound

An energized state that directs and sustains behavior is called A) choice. B) locus. C) reinforcement. D) motivation.

D) motivation.

When beginning a new behavior change, a person may increase his or her chances of success by A) prioritizing observational learning over successful direct experience. B) ignoring the behaviors of others and charting his or her own course. C) trying to match the results of the most successful experts in that field. D) observing someone with a similar amount of experience.

D) observing someone with a similar amount of experience.

Which of the following statements best describes an achievable goal? A) An achievable goal is inspiring, meaningful, and within the range of a person's ability. B) An achievable goal is challenging, exhausting, and potentially demoralizing. C) An achievable goal requires a mentor and a tight schedule. D) An achievable goal is affordable, time-consuming, and close to home.

A) An achievable goal is inspiring, meaningful, and within the range of a person's ability.

What should you do if someone tries to sabotage your efforts to change behavior? (Select all that apply.) A) Assertively ask the person to stop. B) Make a joke about the problem. C) Express anger forcefully. D) Avoid the person temporarily.

A) Assertively ask the person to stop. D) Avoid the person temporarily.

When establishing a time frame, an individual should do which of the following? (Select all that apply.) A) Be sure to include positive self-talk as he or she proceeds through the schedule. B) Allow for a few weeks to break from the schedule to meet the demands of everyday life. C) Include milestones that are associated with meaningful and inexpensive rewards.

A) Be sure to include positive self-talk as he or she proceeds through the schedule. C) Include milestones that are associated with meaningful and inexpensive rewards.

Which factors are most likely to boost self-efficacy? A) Cognitive processing cues B) A defeatist attitude C) Observational learning D) Past performance

A) Cognitive processing cues C) Observational learning D) Past performance

When creating a pros-versus-cons analysis, a person should do which of the following? (Select all that apply.) A) Consider current behavior and the benefits of the new habit that may be adopted. B) Think only about how behavior change will affect them. C) Think about the long term and the short term. D) Include barriers to change.

A) Consider current behavior and the benefits of the new habit that may be adopted. C) Think about the long term and the short term. D) Include barriers to change.

If a person is continuing in their goal behavior for six months, after which they will move to the final stage, what stage of TTM are they in? A) action B) precontemplation C) contemplation D) maintenance

A) action

Goals that aim too high will likely A) cause frustration. B) improve motivation. C) lead to greater progress. D) increase self-efficacy.

A) cause frustration.

Which of the following are recommended strategies for increasing resistance to temptation? (Select all that apply.) A) Controlling stimuli that trigger undesirable behaviors B) Identifying situations that trigger undesirable behavior C) Having healthier alternatives available D) Testing yourself regularly through exposure to triggers for undesirable behavior

A) Controlling stimuli that trigger undesirable behaviors B) Identifying situations that trigger undesirable behavior C) Having healthier alternatives available

What should you do before you develop strategies for behavior change? A) Determine which stage of change you are in. B) Join a support group. C) Consult a physician. D) Develop a model of behavior change.

A) Determine which stage of change you are in.

______ involves removing cues or triggers that prompt an unhealthy behavior and adding new cues or triggers to encourage healthy behavior. A) Environment control B) Reinforcement management C) Self-liberation D) Countering

A) Environment control

Which of the following goals are specific? (Select all that apply.) A) Increase current activity level from no exercise to walking 30 minutes per day, 5 days per week. B) Reduce cigarette smoking from 2 packs a day by 2 cigarettes every other day. C) Get healthier by cutting back on smoking and eating less fast food. D) Increase the consumption of fruits and vegetables from 3 servings a day to 6 servings a day.

A) Increase current activity level from no exercise to walking 30 minutes per day, 5 days per week. B) Reduce cigarette smoking from 2 packs a day by 2 cigarettes every other day. D) Increase the consumption of fruits and vegetables from 3 servings a day to 6 servings a day.

Why is tracking an important motivational tool? (Select all that apply.) A) It allows a person to chart his or her progress. B) It has been shown to improve behavior. C) It requires a lot of time and organizational skill. D) It attaches negative feelings to poor health choices.

A) It allows a person to chart his or her progress. B) It has been shown to improve behavior. D) It attaches negative feelings to poor health choices.

Which of the following statements about the preparation stage are true? (Select all that apply.) A) It is a turning point where people make the transition from thinking to doing. B) It is the stage where people take a realistic look at where they are in relation to where they want to be. C) It is the stage where people make a plan. D) It is the stage where people spend almost no time thinking.

A) It is a turning point where people make the transition from thinking to doing. B) It is the stage where people take a realistic look at where they are in relation to where they want to be. C) It is the stage where people make a plan.

Increasing self-efficacy will likely increase which of the following? (Select all that apply.) A) Odds of success B) Past performance C) Anxiety about failing D) Motivation

A) Odds of success D) Motivation

Which of the following statements about motivation are true? (Select all that apply.) A) People put out more effort when motivation is high. B) High motivation helps people persist in the face of difficulty. C) People tend to give up more readily when motivation is low. D) Motivation has little impact on behavior. E) Very few people are fortunate enough to experience the benefits of motivation.

A) People put out more effort when motivation is high. B) High motivation helps people persist in the face of difficulty. C) People tend to give up more readily when motivation is low.

Which of the following statements about realistic goals are true? (Select all that apply.) A) Realistic goals increase self-efficacy. B) Realistic goals come with high odds for failure. C) Realistic goals guarantee that you will obtain what you want. D) Realistic goals may be ambitious, but they are also possible.

A) Realistic goals increase self-efficacy. D) Realistic goals may be ambitious, but they are also possible.

Which of the strategies listed below can an individual use to eliminate obstacles to behavior change? (Select all that apply.) A) Remove triggers to unhealthy behavior. B) Change habits that are linked to unhealthy behavior. C) Add new cues that prompt healthy behavior. D) Choose a very expensive reward for eliminating each obstacle. E) Challenge oneself by exposing oneself to obstacles.

A) Remove triggers to unhealthy behavior. B) Change habits that are linked to unhealthy behavior. C) Add new cues that prompt healthy behavior.

If you find it difficult to say "no" in order to stay on track with your goals, what should you do? A) Take steps to improve your communication skills and assertiveness. B) Re-evaluate the relationship(s) with the person or people to whom you are often saying "no." C) Change your goals so that saying "no" is not required as often.

A) Take steps to improve your communication skills and assertiveness.

Which of the following is true of internal cues? A) They have a significant impact on self-efficacy expectations. B) They have more impact on self-efficacy than direct experience. C) They are the same thing as vicarious experience. D) They have no impact on self-efficacy.

A) They have a significant impact on self-efficacy expectations.

Which of the following are reasons people with a problem behavior are not actively thinking about changing it? (Select all that apply.) A) They may be afraid of change. B) They may rationalize the behavior. C) They may have been asked by someone they respect to try to change the behavior. D) They may be unaware of all consequences of the behavior.

A) They may be afraid of change. B) They may rationalize the behavior. D) They may be unaware of all consequences of the behavior.

Which of the following statements are true of people who are usually optimistic? (Select all that apply.) A) They may still lack confidence in their ability to succeed in some endeavors. B) They are likely to struggle with motivation in most endeavors. C) They are not likely to be persistent when making an effort to do something. D) They are likely to put forth effort when trying to accomplish something.

A) They may still lack confidence in their ability to succeed in some endeavors. D) They are likely to put forth effort when trying to accomplish something.

True or false: Lapses are a normal part of the behavior-change process. A) True B) False

A) True

True or false: When monitoring your current behavior, having as much detailed information as possible will help you develop appropriate strategies for changing the behavior. A) True B) False

A) True

When you are trying to achieve a goal, something that you use to track your progress, such as minutes of exercise completed or servings of vegetables eaten, is called a standard, or _________________. (Remember to type only word in the blank.)

Answers that can be used: measure maesure or measurable goal

In what ways might you need to modify your behavior change program? (Select all that apply.) A) Create new obstacles to challenge yourself. B) Allow for more time to complete the overall goal. C) Break the goal into smaller, more manageable steps. D) Test your willpower more often.

B) Allow for more time to complete the overall goal. C) Break the goal into smaller, more manageable steps.

Which of the following strategies are likely to make the work toward a behavior change goal more enjoyable? (Select all that apply.) A) Skipping workouts and cheating on diets B) Choosing activities that you like to do C) Having concrete rewards for milestones D) Personalizing your goal

B) Choosing activities that you like to do C) Having concrete rewards for milestones D) Personalizing your goal

Which of the following statements are true about the maintenance stage of behavior change? (Select all that apply.) A) The maintenance stage is very different from the action stage. B) During the maintenance stage, the chance of making other behavior changes increases significantly. C) During the maintenance stage, external rewards are less important than they were earlier. D) People have no risk of relapse once they reach the maintenance stage.

B) During the maintenance stage, the chance of making other behavior changes increases significantly. C) During the maintenance stage, external rewards are less important than they were earlier.

True or false: Good intentions and knowledge of good lifestyle choices are usually enough to change behavior. A) True B) False

B) False

True or false: Healthy lifestyles, such not smoking and walking instead of driving, are generally more expensive than unhealthy lifestyles. A) True B) False

B) False

True or false: People with a high level of self-efficacy are unlikely to achieve goals because they lack confidence in their ability to succeed. A) True B) False

B) False

True or false: Writing something down has little effect on whether or not you will complete a task. A) True B) False

B) False

Which of the following statements about specific goals is true? A) Specific goals emphasize general outcomes rather than exact outcomes. B) Specific goals identify a starting point and an endpoint. C) Specific goals include highly flexible time lines. D) Specific goals are reframed.

B) Specific goals identify a starting point and an endpoint.

Which of the following can you do to stay committed to your behavior change plan? (Select all that apply.) A) Postpone your start date to another time. B) Tell people about the change you are trying to make. C) Seek temptation so that you can prove commitment to yourself. D) Sign a formal contract.

B) Tell people about the change you are trying to make. D) Sign a formal contract.

Which of the following statements is true about obstacles to change? A) There are very few strategies that enable people to overcome obstacles to change. B) The most challenging obstacles to change vary from person to person. C) For most people,the biggest barrier to change is a combination of stress and a lack of time. D) Most people fall victim to the same obstacle to change.

B) The most challenging obstacles to change vary from person to person.

Which of the following are true of self-defeating behaviors? (Select all that apply.) A) They demonstrate that satisfying immediate desires is usually more beneficial than sticking to a schedule. B) They may allow a person to accomplish one goal at the expense of achieving a more important goal. C) They often prioritize enjoying short-term gains over realizing long-term benefits. D) They often result from applying the SMART method to setting goals.

B) They may allow a person to accomplish one goal at the expense of achieving a more important goal. C) They often prioritize enjoying short-term gains over realizing long-term benefits.

Reframing self-talk involves A) writing down your negative self-talk and examining its strong points. B) changing self-talk so that it increases the likelihood that you will stick with your goal. C) switching to inaccurate self-talk in order to ignore looming obstacles. D) finding an inner dialog that maximizes inner resistance to behavior change and thereby magnifies your sense of accomplishment.

B) changing self-talk so that it increases the likelihood that you will stick with your goal.

Of all the factors that affect self-efficacy, individuals have the most control over which of the following? A) emotional and physiological arousal B) direct experience C) verbal persuasion D) observational learning

B) direct experience

Which of the following behavior influences is outside your control? A) knowledge B) attitudes C) values D) heredity

D) heredity

Rewards can be effective in reinforcing behavior change as long as they A) retain their material value over time. B) do not interfere with achieving future desired changes. C) are expensive. D) come in the form of bribes.

B) do not interfere with achieving future desired changes.

Which of the following are strategies for increasing your energy level? (Select all that apply.) A) eating a big meal B) eating a healthy snack C) getting into better general physical condition D) doing light exercise at the end of a long workday

B) eating a healthy snack C) getting into better general physical condition D) doing light exercise at the end of a long workday

People who believe that factors outside their control largely determine the outcomes of what they do have a(n) ______ locus of control. A) central B) external C) internal D) dynamic

B) external

A behavior that recurs and develops into a pattern is called a(n) A) addiction. B) habit. C) episode. D) choice.

B) habit.

The transtheoretical model includes _____ strategies for moving forward from one stage to the next. A) three B) dozens of C) 10 D) five

C) 10

Which statement about energy and physical condition is true? A) A healthy diet will reduce an individual's energy level. B) Energy level and physical condition are unrelated. C) An individual's energy level will likely improve as his or her physical condition improves. D) Over time, exercising will decrease an individual's energy level.

C) An individual's energy level will likely improve as his or her physical condition improves.

Which of the following statements about external reinforcement is true? A) As a person continues with a new behavior, it is important to continue focusing on external reinforcement. B) External reinforcement is more important than internal reinforcement for ensuring to sustain positive behavior changes. C) External reinforcement can be especially helpful in the initial stages of transition to good behavior. D) Enjoyment of a new lifestyle and a sense of accomplishment are examples of external reinforcement.

C) External reinforcement can be especially helpful in the initial stages of transition to good behavior.

After Sally was told by her doctor that she is 15 pounds overweight, she decided to do something about it. Which of the following would fit the criteria of a SMART goal? A) I will lose 15 pounds by Friday. B) I am committed to losing weight. C) I will lose 15 pounds within the next 10 weeks. D) I will lose 15 pounds by eating less red meat.

C) I will lose 15 pounds within the next 10 weeks.

When attempting to change behavior, a person should A) plan to revert back to where he or she started. B) respond to obstacles as they come without committing to a certain course of action. C) create a plan that anticipates barriers to success. D) trust that success will eventually come because changing health habits is relatively easy.

C) create a plan that anticipates barriers to success.

Personalized behavior change programs are appropriate A) largely for professional development. B) mainly for health behavior changes. C) for a wide range of goals. D) mostly for younger people.

C) for a wide range of goals.

Which of the following will not help you stay committed to your behavior change plan? A) telling people about the change you are trying to make B) seeking a mentor C) postponing your start date to another time D) signing a formal contract

C) postponing your start date to another time

Having support from others as you pursue your goal A) relieves you of some personal responsibility. B) extends the time it takes to achieve your goal. C) produces a more sustained effort. D) reduces your chances of success.

C) produces a more sustained effort.

A person's expectations regarding his or her ability to perform a task leading to a specific outcome are called A) motivation. B) external locus of control. C) self-efficacy. D) internal locus of control.

C) self-efficacy.

Which of the following is an example of an expensive, unhealthy behavior? A) walking to the store B) cooking healthy meals from scratch C) smoking D) joining a health club

C) smoking

Internal cues refer to A) increasing anxiety by imagining oneself succeeding. B) a long line of people waiting inside a building to conduct transactions. C) the images a person creates and the thoughts a person has about succeeding or failing in activities. D) decreasing anxiety by preparing to accept failure.

C) the images a person creates and the thoughts a person has about succeeding or failing in activities.

Which of the following are reasons to monitor your current behavior as you create a personalized behavior change program? (Select all that apply.) A) to discourage you from setting long-term goals B) to reduce the number of goals you set C) to create a more personalized goal D) to develop appropriate strategies for change E) to identify factors that influence your behavior

C) to create a more personalized goal D) to develop appropriate strategies for change E) to identify factors that influence your behavior

People with an internal locus of control believe that personal outcomes depend on A) the behavior of others around them. B) factors outside their control. C) what they do and how hard they try. D) what kind of environment they live in.

C) what they do and how hard they try.

Expecting success is a personality trait that can be called A) persistence. B) arrogance. C) fortitude. D) optimism.

D) optimism.

Which of the following statements about personalized behavior-change programs is true? A) A personalized plan is likely to be inefficient. B) A personalized plan will likely increase an individual's fear of failure. C) A personalized plan can put an individual out of touch with his or her mentor. D) A personalized plan will likely provide focus and increase motivation.

D) A personalized plan will likely provide focus and increase motivation.

Which of the following is true about direct experience. A) It always breeds success. B) It requires goal setting and realistic expectations. C) It always breeds failure. D) It has the most powerful influence on self-efficacy.

D) It has the most powerful influence on self-efficacy.

Which of the following statements about behavior influences is true? A) Men are more likely than women to avoid risky behaviors. B) Most behavior influences are uncontrollable. C) People are not capable of adjusting to behavior influences that are outside of their control. D) It is possible for people to adjust to factors that are outside of their control.

D) It is possible for people to adjust to factors that are outside of their control.

Which of the following statements about the TTM is most accurate? A) Each of the stages in the TTM consists of similar attributes. B) The model does not account for the fact that people experience relapses. C) The model is unique in that the stages can be completed in any order. D) The model should be viewed as a spiral rather than a straight line.

D) The model should be viewed as a spiral rather than a straight line.

How do rewards positively affect behavior change? A) They cause recipients to worry about losing money. B) They have little effect on behavior change. C) They provide comfort following unhealthy behavior. D) They act as a form of reinforcement.

D) They act as a form of reinforcement.

Examples of internal reinforcement include which of the following? A) family support B) work policies that support positive behavior C) gifts for changing behavior D) a sense of enjoyment

D) a sense of enjoyment

To stick to set goals and values, it is important to develop A) a way of avoiding confrontation so that one almost never has to say "no." B) a set of defensive responses to temptation. C) an intimidating tone of voice when refusing an invitation to deviate from one's program. D) an assertive communication style.

D) an assertive communication style.

A ______ is an observable action or response. A) motivation B) choice C) habit D) behavior

D) behavior

The action stage is the point at which A) the person maintains behavior change. B) the person drafts a plan for behavior change. C) behavior change takes hold. D) behavior change begins.

D) behavior change begins.

Obstacles to behavior change come from A) only the physical environment. B) only the social environment. C) mainly within the individual. D) both physical and social environments.

D) both physical and social environments.

How can you ensure that you are setting achievable goals? A) by giving yourself unlimited time to achieve the goal B) by making goals nonspecific C) by asking someone to monitor your progress D) by considering your limitations

D) by considering your limitations

Which of the following is not a way to track your progress? A) recording your information in a spreadsheet B) using an app on your phone C) carrying around a small journal D) comparing yourself to a friend

D) comparing yourself to a friend

A pros-versus-cons analysis should be A) biased. B) speculative. C) brief. D) detailed.

D) detailed.

Complaints about lack of time are most relevant for A) goals that can be achieved quickly. B) anyone who desires to change an unhealthy behavior. C) people who work outside the home. D) goals that require a lot of time.

D) goals that require a lot of time.