Kin 345 Exam 2
What is coping self-efficacy and how do you measure it?
-Coping self-efficacy: Confidence to engage in regular exercise in the face of common barriers (ex: lack of time, too tired, bad weather, feeling stressed, no one to exercise with, program is not enjoyable) also known as adherence self-efficacy. -How to measure: measures should include an array of barriers, include population-specific barriers when possible
Types of social support
-Emotional support: encouragement -Instrumental support: being an exercise buddy, providing a ride to the gym -Informational support: providing information about PA resources or how to perform exercises -Appraisal support: providing feedback on one's progress and performance
Strategies to enhance group cohesion
-Limit group size, assign roles, highlight individual contributions (reduces social loafing) -Create groups based on common personal attributes -Set goals and encourage friendly competition -Foster group interaction (team name, group norms/expectations, etc.)
Strategies for targeting sources of self-efficacy (coping)
-Mastery: set small, short-term goals in order to be successful early and often -Modeling: join a social network where similar others share their success stories -Persuasion: tell families and friends about exercise accomplishments so they can provide encouragement -Interpretation: keep an activity log and monitor enjoyment, stress, etc. before and after exercise.
Strategies for targeting sources of self-efficacy (task-specific)
-Mastery: use a program such as Couch to 5K that emphasizes gradual progression -Modeling: train with others of similar ability -Persuasion: receive clear, positive feedback from a trainer or coach -Interpretation: keep an activity log and monitor distance, pace, etc. as training progresses
What is task-specific self-efficacy and how do you measure it?
-Task specific self-efficacy: confidence in ability to accomplish a specific exercise-related task (ex: walking, cycling, tai chi) -How to measure it: measures specify incremental levels of difficulty (ex: distance, duration, etc), appropriate when interventions are designed to target a particular behavior
what do efficacy expectations influence
-the activities individuals choose to pursue -the effort they expend in pursuit of their goals -the outcomes they expect for their efforts -the extent to which they persist when they encounter barriers
Key intervention points and strategies for preventing relapse
1) Teach behavioral skills for high risk situations 2) Foster new cognitions to increase self-efficacy and manage lapses 3) Develop a daily lifestyle that includes positive self-care and nondestructive ways of achieving personal satisfaction
Relapse prevention mindset
Avoid all or none thinking, put consequences of not exercising in perspective; remember a small slip doesn't erase all progress, use positive self-talk ("I had a bad week, bit I'll get back on track next week"), view physical activity as a lifelong habit
According to Rote et al., which of the following would be an optimal group size for provision of social support? 10 2 6 20
6
Which of the following examples reflects using social modeling as a strategy to increase self-efficacy? A track coach gradually increasing task difficulty A personal trainer explaining to clients that muscle soreness is normal A cardiac rehab director showing new patients a video of recent "graduates" A physical therapist explaining what exercises her patient can expect to learn next week
A cardiac rehab director showing new patients a video of recent "graduates"
Which of the following is NOT part of the 5 A model described by Almeida and colleagues? ACCESS to a fitness facility ASSESSMENT of physical activity motives ADVICE on recommended physical activity levels ASSISTANCE with identifying and overcoming barriers
ACCESS to a fitness facility
Pros/cons of web-based interventions
Advantage: increasingly common way to deliver PA interventions. Ability to reach more people and is more cost effective. Primary means of accessing health information. Interactive technology can get participants actively involved. Disadvantage: Engagement typically drops off within a few weeks so we run the issue of not knowing how to get participants coming back.
Pedometer pros and cons
Advantages: increased awareness of daily activity, simple to use, motivational tool (may prompt individuals to seek out way to accumulate more steps), immediate objective feedback (useful for SMART goal setting) Disadvantages: only capture lower body movements, don't typically provide information about intensity/duration, accuracy varies by model and type, individuals may find them inconvenient to wear.
Advantages/disadvantages of behavior change programs targeting individuals
Advantages: work one on one with individuals to tailor strategies that work for them gratifying to see an immediate positive impact on someone's life Disadvantages: many individuals lack the motivation and confidence to maintain a physically active lifestyle, over 50% of individuals who start and exercise program quit within 6 months, supportive environment is necessary, but not sufficient for behavior change (up to individuals to self-regulate), targeting individual level doesn't have huge impact on community or nationally (if we are trying to change things across the board, individuals don't make much difference)
Affective vs. instrumental outcome expectations
Affective: involve feeling states derived directly from the exercise experience (ex: enjoyment, stress relief, satisfaction) tend to be more immediate outcomes Instrumental: don't involve feeling states (ex: improved fitness and appearance, reduced risk of chronic disease) tend to be more long-term outcomes
coping planning
After a barrier is identified, developing strategies for overcoming the barrier.
According Segar and colleagues, the most prominent exercise messages individuals are currently exposed to promote physical activity primarily for benefits related to: Disease prevention Weight control Health All of the above
All of the above
definition of outcome expectation
An expectation that a specific outcome will follow a given behavior, can be positive or negative
Autonomous vs. controlled motivation
Autonomous: a fundamental human need to feel volitional in one's actions (as opposed to feeling pressured to behave a certain way), crucial for long term maintenance, provide meaningful rationale for the behavior, tap into values that are important to the individual, emphasize choice and minimize control Controlled: feeling a pressure/demand to behave in a certain way, research shows this type of motivation is not linked to sustained behavior over time
Role of enjoyment in relapse prevention process
Choosing enjoyable physical activity so exercise doesn't feel like a chore, and finding that balance between wants and should to incorporate enjoyable activities regularly
Examples of cues to action
Cues to Action: making your environment so you're regularly exposed to cues that facilitate active behaviors Examples: keep dumbbells in the living room. Lay out exercise clothes before going to bed (or sleep in them). Keep walking shoes at the office. Post signs reminding employees to take the stairs.
The results of the study by Leininger and colleagues showed that: Rating of perceived exertion was higher for treadmill walking than DDR Participants perceived DDR to be more intense than treadmill walking Less intense activities tend to be more enjoyable Differences in enjoyment of DDR vs. treadmill walking were not due to differences in intensity
Differences in enjoyment of DDR vs. treadmill walking were not due to differences in intensity
Which of the following strategies is NOT likely to have a positive impact on affective outcome expectations? Encouraging individuals to exercise in aesthetically pleasing environments Delivering messages that target the psychological benefits of physical activity Discussing weight loss goals with individuals Introducing novel exercise activities that individuals might enjoy
Discussing weight loss goals with individuals
All of the following are examples of approaches for translating intentions into behavior EXCEPT: Using self-regulatory skills such as goal setting and planning Educating individuals about the positive outcomes they can expect when they exercise Exercising with a friend to enhance accountability Keeping an exercise journal to monitor one's progress
Educating individuals about the positive outcomes they can expect when they exercise
Which of the following is TRUE regarding physical activity enjoyment? We will prioritize activities we don't enjoy if we know they will benefit health More intense activities tend to be more enjoyable Engaging in enjoyable activities may facilitate reductions in stress and anxiety Most people start an exercise program because they enjoy it
Engaging in enjoyable activities may facilitate reductions in stress and anxiety
Process vs. outcome goals
Exercise 3x a week (process) vs lose 10 lbs. (goals)
High-risk situations - identifying and coping with internal and external barriers
External barriers: busy days/weeks, vacations, illnesses, etc. Internal barriers: "I deserve a break" How to cope with external barriers: have a plan in place How to cope with internal barriers: choose enjoyable activities and remember a little bit is better than none. (Successfully executing plans to manage high risk situations will enhance individuals coping self-efficacy)
Which of the following is true regarding individual behavior change? If individuals are in a supportive environment, they will engage in physical activity Factors that influence individual behavior change are included in social ecological models Individual behavior change strategies are relevant only to unmotivated individuals Most individuals will maintain a physical activity program once they start it
Factors that influence individual behavior change are included in social ecological models
The results of the study by Almeida and colleagues showed that simply providing individuals with a free gym membership is an effective strategy for increasing physical activity. TRUE FALSE
False
Immediate vs. long term benefits
Immediate: As humans, we want immediate results which can include having more energy and less stress Long term benefits: are more of the health benefits we expect we will get in a short amount of time such as weight loss, lower blood pressure etc.
Which of the following is an example of coping self-efficacy? I believe lack of time is a significant barrier to exercising regularly. I am confident I can exercise 3x/week even if the weather is bad. I believe I am capable of running a mile in under 8 minutes. I am confident I will engage in 150 minutes of physical activity this week.
I am confident I can exercise 3x/week even if the weather is bad.
Which of the following is an example of a process goal? I will walk for 30 minutes 5 times next week I will be able to squat 200 pounds by June 1st I will lose 5 pounds in the next month All of these are process goals
I will walk for 30 minutes 5 times next week
Which of the following is an example of a coping plan? I will jog for 30 minutes 3x/week for the next month. If I exercise 3x/week, then I will have more energy If it's raining outside, I will exercise at the Rec instead I will do a circuit with my roommates after class every Tuesday and Thursday
If it's raining outside, I will exercise at the Rec instead
What is decisional balance
If the perceived advantages of engaging in a behavior outweigh the disadvantages an individual is more likely to have a positive attitude toward the behavior and be motivated to pursue the behavior.
Components of efficacy-building interventions
Improve participants motivation by... -emphasize, meaningful, attainable outcomes -let participants choose activities they enjoy -teach self-regulatory skills (goal setting, planning, etc.) -teach physical activity skills -incorporate active role models Make the behavior easier by... -broaden definition of exercise to include small, manageable bouts -combine PA with things we already do, modify environment to reduce barriers and facilitate activity The easer the task, the less individuals have to rely on motivation to be successful
Relationship between exercise intensity and enjoyment (Results/implications from Ekkekakis study)
In general, exercise intensity is inversely related with pleasure (forcing high intensity exercise may undermine intrinsic motivation and potentially adherence) -Results: When speed was self-selected, pleasure/displeasure was not significantly affected by the exercise session. When speed was imposed (10% higher), overweight women reported significant decline in pleasure as the exercise session progressed.
Which of the following is an example of an immediate intrinsic benefit of engaging in physical activity? Increased energy Reduced risk of chronic disease Weight loss Gift certificate for attending class
Increased energy
All of the following are likely to facilitate group cohesion EXCEPT: Encouraging groups to set group goals Increasing the size of the group Fostering friendly competition between groups Assigning individual roles
Increasing the size of the group
Potential problems with promoting PA for health/weight loss
Individuals have been socialized to value exercise for health and weight loss which turns exercise into a "should" instead of a "want" (compliance vs autonomy) which undermines intrinsic motivation. Health and weight loss outcomes take a long time to achieve- no regular feedback. As humans we prefer small, immediate rewards over larger delayed rewards and our short-term decisions are motivated more by emotions than logic
Intrinsic vs. extrinsic motivation
Intrinsic motivation: behavior is performed for the inherent satisfaction and enjoyment it provides, engage in the behavior in the absence of external incentives, fostered by providing choice, more likely to lead to lasting behavior change Extrinsic: engaging in a behavior to achieve some separable outcome, tangible rewards/punishments, avoidance of guilt/shame, achieving health benefits, research shows that this is not linked to sustained behavior over time
Which of the following is FALSE regarding self-efficacy? It is a relatively stable personality trait It reflects the extent to which an individual feels in control of his/her physical activity It can be decreased just as easily as it can be increased It is a better predictor of physical activity than outcome expectation
It is a relatively stable personality trait
Lapse vs. relapse
Lapse: brief slip in physical activity routine Relapse: return to an inactive lifestyle after adopting healthier habits, usually a result of a series of lapses, these lapses occur when individuals aren't able to cope effectively with high-risk situations (barriers)
Action planning
Link intentions to actions by specifying when, where, and how behavior will be carried out (implementation intentions). "When X arises, I will do Y', passing the control of one's behavior to the environment and closes the gap between intentions and behavior. Add exercise "appointments" to your calendar.
Long-term vs. short-term goals
Long term goals: help keep big picture in mind Short-term goals: help stay on track
Relationship between exercise mode/type and enjoyment (Results/implications from Leininger study)
Many individuals find "traditional" types of exercise boring or unpleasant, so introduce individuals to a variety of novel modes of exercise to help them find something they enjoy (ex: yoga, dance, sport based activities, active video games), individuals may endure higher intensities for longer duration if it's an activity they enjoy -Results: participants reported significantly greater enjoyment after completing a session of dance dance revolution than they did after a session of treadmill walking. Oxygen consumption and rating of perceived exertion (intensity) did not differ significantly between the two conditions.
4 sources of self-efficacy
Mastery experiences (past performance accomplishments) Vicarious experience/social modeling (seeing similar others succeed) Verbal persuasion (encouragement and feedback from others) Interpretations of physiological and psychological responses (ex: muscle soreness, reduced stress) *target these sources to enhance self-efficacy*
Strategies for making physical activity easier
Mastery experiences are the strongest source of self-efficacy. We make physical activity easier by combining it with activities we already do. Make the duration shorter, reduce intensity, and create a supportive environment.
Definition of self-efficacy
One's confidence in his or her capability to carry out a course of action, situation-specific self-confidence (ex: exercise vs. diet, walking vs. running), the most consistent psychosocial determinant of physical activity behavior.
In the study by Rote et al., the primary difference between the two groups was: Only one group received social support from other participants Only one group received feedback about their physical activity Only one group tracked their daily steps Only one group received educational information about physical activity
Only one group received social support from other participants
Which of the following is FALSE regarding physical activity outcome expectations? In the long term, positive outcome expectations tend to far outweigh negative outcome expectations Outcome expectations are always positive It is possible for positive outcome expectations to have a negative effect on behavior In general, there is a positive correlation between physical activity and positive outcome expectations
Outcome expectations are always positive
what is the relationship between outcome expectations and physical activity
Outcome expectations are positively associated with physical activity (if we can get people to identify advantages they think will occur from being physically active we can get them to go through with it)
Which of the following is FALSE regarding the results of the study by Rote and colleagues? Participants who remained more engaged in the intervention showed greater increases in daily steps Both groups significantly increased their physical activity levels Participants in the Facebook Support group increased their steps more than participants in the Standard Walking group Participants were less likely to post on Facebook at the end of the intervention compared to the beginning
Participants who remained more engaged in the intervention showed greater increases in daily steps
Relationship between self-efficacy and physical activity
People with a strong sense of efficacy believe they have direct control over their health habits (choice, effort persistence, related to exercise adherence)
Pre/post intentional behavior change strategies
Pre-Intention: positive attitude, intrinsic motivation, self-efficacy. develop and intention to change behavior Self-regulation: maintainers are adept at using behavior change strategies to stay regularly active translate intentions to actions
According to Ekkekakis, which of the following is TRUE regarding exercise intensity? High intensity exercise is essential for weight loss Overweight individuals tend to prefer exercising at a higher intensity and shorter duration Previous studies have found intensity is negatively associated with exercise adherence Most people find intense exercise to be pleasant
Previous studies have found intensity is negatively associated with exercise adherence
Purpose of self-monitoring
Raises awareness of behavior and keeps the individual actively engaged in the behavior change process, helps to see if the behavior has been consistent with goals.
Strategies for increasing physical activity enjoyment
Remind them of how they enjoyed exercise in the past, try different types of activity in order to find one that works for you, think about "exercise" differently, doesn't have to be lifting weights or running, exercise with a partner, exercise in different settings to keep things interesting, watch TV while exercising (keeps the mind occupied).
Why is enjoyment so important?
Research has consistently shown exercise has produces a "feel good" effect (ex: reduced stress and anxiety, enhanced mood more energy). Enjoyments is one of the most consistent determinants of long-term exercise adherence (ex: intrinsic motivation: doing it because you like the way it makes you feel), we are busy it's hard to consistently prioritize activities we dislike.
Results/implications of Almeida (CardiACTION) study
Results: groups received the interactive action planning session increased PA significantly. Group that received free gym membership only did not improve significantly relative to the control condition. Implications: Access to a supportive environment alone was insufficient to produce significant changes in behavior. Teaching patient's self-regulatory strategies was effective.
Results/implications of Rote (Facebook) study
Results: significant increase in steps/per day in both groups but an increase in PA was significantly greater in Facebook group. Implications: Self-monitoring with pedometer (including goals and feedback) is an effective strategy for promoting PA. Providing social support can enhance the effectiveness.
Strategies for overcoming time barriers
Schedule exercise sessions in your planner, and treat them as obligations, the way you treat your classes. Take 10-15-minute study break to go for a brisk walk. Wake up one hour earlier to exercise before class. (strategies should be individualized to the person)
Self-monitoring examples
Self-monitoring: consistent recording of behavior Example: keep an activity log with activity type, total time, heart rate, how they felt, total steps etc. Couch to 5K type of calendar
SMART goals
Specific: specifies when, where and how behavior will be accomplished Measurable: Quantifiable to allow for progress evaluation Action-oriented: focused on personal action/behavior Realistic: set according to individual abilities-challenging but attainable Time-based: a clear timeline for achieving/re-evaluating goals
What are the stages of change? What characteristics define individuals in each stage?
Stage 1: Precontemplation Stage 2: Contemplation Stage 3: Preparation Stage 4: Action Stage 5: Maintenance
Examples of stage-matched strategies
Stage 1: emphasize benefits and minimize costs; address myths/unrealistic expectations Stage 2: address barriers; set small, reasonable short-term goals (ex: 5 min walk a day) Stage 3: develop specific plans for incorporating PA Stage 4: encourage PA tracking/monitoring; enlist social support Stage 5: set long-term goals; integrate various activities to reduce boredom
Which of the following is TRUE regarding the 5 stages of change? Once an individual reaches Stage 5, he/she is unlikely to regress to previous stages Individuals in Stage 3 are meeting or exceeding the physical activity guidelines Strategies such as education about the risks and benefits of activity/inactivity are most relevant to individuals in the early stages of change Individuals in Stages 1 and 2 are most likely to enroll in physical activity intervention programs
Strategies such as education about the risks and benefits of activity/inactivity are most relevant to individuals in the early stages of change
Decisional balance can help individuals see that: The decision to exercise is under their control They are capable of balancing cognitive and behavioral strategies to change their behavior They can substitute sedentary pursuits with physical activities in their leisure time The benefits of exercising generally outweigh the costs
The benefits of exercising generally outweigh the costs
Relationship between exercise environment and enjoyment (Results/implications from Focht study)
The environment in which one exercises can have a significant impact on his/her experience, encourage clients to "think beyond the gym", you can modify environment to enhance enjoyment by getting outside, using favorite music/ TV show as a distraction and being active with friends. -Results: Both walking conditions elicited significant improvements in affective responses. Participants reported greater enjoyment and intention to exercise regularly in a similar setting in the future after the outdoor walking condition
Which of the following is TRUE regarding pedometers? They capture all bodily movements They are not effective for increasing physical activity when used in isolation They can prompt individuals to move more throughout the day They are an effective tool to measure exercise intensity
They can prompt individuals to move more throughout the day
Results/implications from Segar et al. "Rebranding exercise" study
Think about behavior change process in two major parts, early stages of change(not something they want to prioritize so we are trying to do educational resources, enjoyment etc.) however once a person has formed an intention these resources are less influential ad we have to help with the part of how we can help them follow through with that
Intention-behavior gap
Think of intention being the center of the process, talking to people about positive outcomes they can expect, get them to the point where they say, "ok I value this behavior because of what it can offer me"
The most important difference between individuals in the precontemplation and contemplation stages is: Those in the contemplation stage see value in exercising, whereas those in precontemplation do not Those is precontemplation are likely to benefit from action-oriented interventions, whereas those in contemplation are not Those in contemplation intend to start exercising in less than 6 months, whereas those in precontemplation intend to start exercising in more than 6 months Those in contemplation perceive numerous exercise barriers, whereas those in precontemplation do not
Those in the contemplation stage see value in exercising, whereas those in precontemplation do not
Rhodes and Kowalski discuss two phases of the behavior change process: building initial intentions and translating intentions into action. To help our clients build initial intentions to be active, it would be useful to teach them all of the following EXCEPT: That exercise can enhance fitness and health To seek out activities they enjoy That others like them are capable of exercising regularly To use self-regulatory skills such as planning and self-monitoring
To use self-regulatory skills such as planning and self-monitoring
Which of the following is the LEAST LIKELY to have an impact on one's task-specific self-efficacy? Receiving feedback and praise that highlights specific accomplishments Watching videos of Olympic athletes completing the same task Keeping an activity log to monitor weekly progress Creating a training plan that promotes gradual increases in intensity and duration
Watching videos of Olympic athletes completing the same task
According to the article by Segar and colleagues, the exercise goals participants valued LEAST were: Weight/appearance goals Current health goals Quality of life goals Healthy aging goals
Weight/appearance goals
Overview of relapse process
You have a high-risk situation and you can have either effective coping response or ineffective coping response. If you have effective coping response you will have increased self-efficacy and a decreased probability of relapse (maintain active lifestyle). If you have ineffective coping response you will have decrease self-efficacy and positive outcome expectancies for sedentary behavior, you could have a lapse such as missing a workout but this is a normal part of behavior change and then abstinence violation effect and perceived positive effects of sedentary behavior and finally increased probability of relapse (drop out of exercise program).
What characteristics define individuals in each stage? (stage 5)
active lifestyle has been maintained for at least 6 months, individuals work to prevent relapse, typically highly confident in ability to maintain regular exercise.
What characteristics define individuals in each stage? (stage 3)
doing some physical activity or intending to start within the next month, preparing for exercise (i.e., checking out local gyms, buying workout clothes etc.), may be making small changes in PA levels already (e.g., taking stairs), not meeting PA guidelines
example of outcome expectation
exercise will help me manage stress OR exercise will take time away from other activities I enjoy
What characteristics define individuals in each stage? (stage 4)
individuals are exercising at recommended levels for health and fitness, requires considerable commitment of time and energy, at high risk of dropping out of exercise program (behavior initiated within past 6 months)
false hope syndrome
media portrays results being able to happen in short amount of time or be very extreme, this causes them to have a negative association with physical activity
What characteristics define individuals in each stage? (stage 2)
not currently physically active but thinking about becoming more active, aware of the benefits of exercise, intend to change behavior within the next 6 months
What characteristics define individuals in each stage? (stage 1)
not currently physically active, no intention to change behavior in the foreseeable future, do not see the value in exercising.
Abstinence violation effect
occurs when an individual, having made a personal commitment to abstain from using a substance or to cease engaging in some other unwanted behavior, has an initial lapse whereby the substance or behavior is engaged in at least once. Some individuals may then proceed to uncontrolled use. The AVE occurs when the person attributes the cause of the initial lapse (the first violation of abstinence) to internal, stable, and global factors within (e.g., lack of willpower or the underlying addiction or disease)
Self-efficacy vs. self-esteem
self-efficacy is highly modifiable, fluctuates according to circumstances and a variety of internal and external influences. Dispositional vs situation specific, judgement of self-worth vs specific capabilities.
