KINE 4020 Exam 1

External Regulation

"purest" form of extrinsic motivation Individual engages in behavior for reward or to avoid punishment

Characteristics of Theory

-Abstract -General/broad application -Testable -Logical -Parsimonious -Plausible

Health-related and Clinical Factors

-Chronic illnesses -Poor general health and physical function -Overweight/obesity

Factors associated with Physical Inactivity

-Demographic -Health-related and clinical factors -Cognitive and psychological factors -Behavioral factors -Social factors -Program-related factors -Environmental factors

Cognitive and Psychological Factors

-Greater barriers -Lack of enjoyment -Low expectations of benefits from physical activity -Poor psychological health -Low self-efficacy -Low self-motivation -Lack of readiness to change physical activity behavior -Poor fitness level

Program-related Factors

-High physical activity intensity -Long physical activity duration

Environmental Factors

-Lack of access to facilities/parks/trails -Lack of neighborhood safety

Social Factors

-Lack of cohesion in exercise group -Lack of physician influence/advice for physical activity -Lack of social support for physical activity

Sources of Self-efficacy

-Mastery experiences -Vicarious experiences -Verbal/Social persuasion -Interpretation of affective and physiological states

Behavioral Factors

-Prior physical activity -Smoking -Type A behavior *only associated with poor adherence in supervised settings*

Other important self-regulatory strategies:

-Self-monitoring -Feedback on progress towards goals -Ability to adapt, update goals as necessary

Uses for Theory:

-Understanding behavior and determinants -Predict behavior -Change behavior -Design, implement, and evaluate programs

Exercise Psychology

1) Application of psychological principles to the promotion or maintenance of physical activity 2) Psychological and emotional consequences of physical activity

Why do we use theory?

1) To better understand and predict physical activity behavior 2) To give us a 'validated blueprint' to design effective physical activity interventions 3) To organize all of the correlates/determinants of physical activity and better understand relationships among variables 4) To solve problems that exist in our world 5) To explain why people behave (or don't behave) in certain ways to improve their health

PA Guidelines: Adults

150 minutes of moderate intensity aerobic activity or 75 minutes of vigorous intensity aerobic activity or Combination of these aerobic activities AND 2 days of muscle strengthening activities for all major muscle groups

Moderate Intensity

3 to 6 METs e.g. brisk walking, ballet dancing (practice), mowing lawn

What is the minimum amount of moderate-intensity physical activity the government recommends for overall health benefits?

30 minutes on 5 or more days per week

PA Guidelines: Children

60 minutes of moderate intensity aerobic activity daily Include vigorous intensity aerobic activity 3 days per week Muscle strengthening activities for all major muscle groups 3 days per week Bone-strengthening activities 3 days per week

Vigorous Intensity

>6 METs e.g. running, mountain biking

Stimulus-Response Theory

A behavior can be learned through repeated pairings with cues or reinforcers

Physical Fitness

A set of attributes/characteristics a person has or achieves that relates to a person's ability or capacity to perform specific types of physical activity efficiently and effectively

Theory

A set of interrelated constructs, definitions, and propositions that present a systematic view of events or situations by specifying relations among variables, in order to explain and predict the events or situations

Amotivation

Absence of motivation toward an activity (lacking the intention to act)

Acute bouts of PA promote __________ in executive function (e.g. planning, organization, controlling emotion, etc.)

Acute improvements

Percentage of adults meeting guidelines

Aerobic: ~51.6% Strength: ~29.3% Both: ~20.6%

Social Cognitive Theory

Albert Bandura Understanding human behavior through imitation Incorporated concepts from cognitive psychology -Expectations (values placed on outcomes of activity) -Self-efficacy

What factors have consistent associations with physical activity?

All ages -Male sex -Self-efficacy -Previous physical activity Adults -Self-reported health -Intention to exercise Adolescents -Family social support (parents are the bank, as well as their means of transportation)

"I'm not disciplined enough to stick with exercise."

Amotivation

Continuum of Motivation

Amotivation --> Intrinsic motivation, with extrinsic motivation somewhere in between

Psychological Need

An energizing state that, if satisfied, contributes to health and well-being but, if not satisfied, contributes to pathology and ill-being

Physical Activity

Any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above basal (resting) level

Positive Reinforcement

Any intrinsic or extrinsic reward that increases the likelihood of a person exercising in the future

General/broad Application

Applies to many behaviors

Development of TPB

Assess attitudes toward specific behavior Added idea of intention preceding behavior

Behavioristic Approach

Assumed that people only behaved if behavior reinforced

Relationships with Intention

Attitude (Large) Perceived Behavioral Control (Large) Subjective Norm (Weaker relationship than attitude or PBC)

Three innate needs:

Autonomy, competence, relatedness

Principles of SRT

Based on Pavlov's classical conditioning Reflexive behavior elicited through repeated pairings with antecedent cue -e.g. bell - food paired; dogs salivate for bell

Knowledge is important, but not enough to yield ________!

Behavior change

Autonomy

Behavior that is self-enforced Self-initiated behavior NOT = independence; individualism; lack of rules or control in environment

TPB Constructs

Belief-based structures: -behavioral beliefs -normative beliefs -control beliefs Constructs: -attitudes -subjective norms

Attitude, PBC, and Subjective Norm ________ predictor of Intention than Behavior.

Better

TPB ______ predictive power than TRA.

Better

Some health benefits of regular PA in children as young as 3-5 years include:

Bone health and reduced risk of excessive weight gain

Parsimonious

Broadly relevant while using manageable number of constructs

Testable

Can be verified

Self-efficacy influences:

Choice of activities -e.g., will you choose to take an exercise class? Effort and persistence -e.g., will you continue when faced with barriers? Achievement -e.g., striving to be the best you can be

Regular PA reduces risks of __________.

Clinical depression and anxiety

Stimulus-Response Theory does not consider the role of ________.

Cognition

Objective/Technological Measures

Composed of the various mechanical and electronic devices used to monitor and record physical activity behavior Strengths: provide direct measures of intensity and duration; provide indirect estimates of energy expenditure Weaknesses: expensive to purchase and maintain, complex to use, do not provide all information to aspects of activity (mode, frequency) e.g. heart rate monitor, pedometer, accelerometer

Logical

Consistent with no internal contradictions

Punishment ________ behavior and does not ________ physical activity.

Decrease, increase

Perceived Behavioral Control

Degree of personal control the individual believes he/she has over the behavior Influences behavior directly and indirectly (through intentions) Informed by control beliefs (expectancy x value) -Expectancy: Presence or absence of barriers/facilitators -Value: Ability of barriers and facilitators to impact behavior

Strengths of SCT

Designed for broad applicability Goes beyond explanation and prediction to application/change Applied to many behaviors (e.g., aggression, treatment of phobias, treatment for drug abuse, academic success, physical activity) PA research - Applied to many populations

Compendium of Physical Activities

Developed for use in epidemiological studies to standardize assignment of MET intensities in physical activity questionairres

Childhood PA ________Adult PA

Does not equal

Extrinsic Motivation

Doing a behavior because the behavior leads to a consequence outside of the behavior itself

Domains of PA

Domestic (gardening) Transportation (walking, biking) Leisure-time Work-job related

Factors that reflect underlying motivation:

Effort you expend on an activity Persistence you demonstrate in an activity

Observation Measures

Either direct ("live") or indirect (recording) Allows documentation of the specific activities engaged in Strengths: eliminates issue of memory recall and self-report bias Weaknesses: time costs, potential ability of subjects to have subjective behavior because they are being observed e.g. fitness leader's recording of participant attendance

Mastery Experiences

Enabling person to succeed in attainable but increasingly challenging performances of desired behavior

MET (metabolic equivalent) Value

Energy cost of being physically active Multiples of resting oxygen consumption

Role of Knowledge

Evidence on the relationship between knowledge of physical activity guidelines and benefits with physical activity participation is mixed Important to consider factors other than knowledge when trying to promote physical activity

________ is crucial for promoting physical activity and increasing health of our nation!

Exercise/Physical activity adherence

Value-Expectancy Theory

Expectancy = beliefs about physical activity Value = relative importance of those beliefs

Use theory to:

Explain why a particular behavior occurs (or why it doesn't) -Screenings among minority women -Weight lifting among older adults Predict who might be more likely to engage in a behavior -SCT - those with high self-efficacy -SDT - those with autonomous/self-determined forms of motivation

"I exercise because my physical therapist tells me that I should."

Extrinsic motivation

Bouts of MVPA should be 10 minutes or more to count towards meeting physical activity guidelines.

FALSE.

Light intensity activities should not be promoted because they do not contribute to health.

FALSE.

Kids and adolescents should engage in bone-strengthening activity a minimum of 2 days per week.

FALSE. 3 days/week

There is little extra benefit gained from engaging in more than 150 minutes of MVPA.

FALSE. Minimum is 150 minutes

Kim, a 35 year old woman runs 5 days a week for 30 minutes and walks her dog every day for 20 minutes. Kim IS meeting the physical activity guidelines.

FALSE. No strength training

Relatedness

Feeling cared for and connected to others Sense of belonging Reciprocal feelings of care (two-way street)

Competence

Feeling effective in your environment Sense of mastery of tasks that are important to you

Weaknesses of SDT

Few intervention and experimental studies testing SDT Many questions still to answer -Can SDT predict physical activity adherence over extended period? -How do SDT constructs change over time as physical activity changes? -What are the best strategies for creating need-supportive environments that can enhance physical activity?

Weaknesses of SCT

Few tests of entire theory - most focus on self-efficacy alone Best predictor of behavior when behavior is challenging or novel

Plausible

Fits with prevailing theories in field

Components of PA

Frequency Intensity Time Type

Strengths of TPB

Good predictor of short-term intention/behavior Frequently used to understand physical activity behavior Used in a wide variety of contexts

Contextual Motivation

Highly motivated in a specific sector (athletics, school)

"I exercise because I like how it changes my appearance."

Identified regulation

Largest decrease in risk?

Inactive (30 minutes/week) to low-active (90 minutes/week)

Challenges for Exercise Psychology

Increasing rates of participation in regular physical activity Helping people maintain behavior changes Reducing negative psychological/emotional states and promoting positive mental health

Introjected Regulation

Individual begins to internalize motivation Individual engages in behavior because they feel they should or must; to avoid feeling guilty; to maintain self-worth Sense of obligation

Integrated Regulation

Individual engages in the behavior because it is personally important and aligned with other values and needs Confirming sense of self

Identified Regulation

Individual freely chooses to engage in a behavior that is not enjoyable in order to achieve a meaningful outcome Achieving personal goals

Recent shifts in perception:

Individuals can play an active role in maintaining/improving their own life

"I am an exerciser, this is what I do."

Integrated regulation

Triadic Reciprocal Causation

Interactions among personal, environmental, and behavioral factors determine behavior personal: cognition, attitude, mood environmental: group, equipment, facility behavior: type, frequency, duration

"I exercise because it's fun."

Intrinsic motivation

"I exercise because I feel guilty when I skip a workout."

Introjected regulation

Is walking exercise or physical activity?

It can be BOTH Most commonly prescribed exercise

Does knowledge differ by physical activity level (i.e., compare knowledge among individuals who are getting sufficient physical activity to those who are not)?

Knowledge of benefits and guidelines does NOT differ by activity level

"Bobo Doll" Studies

Learning can take place in absence of reinforce

Weaknesses of TPB

Limited by time between intention and behavior Not designed as a theory of behavior change

There is strong evidence that:

MVPA improves sleep quality Regular PA improves perceptions of quality of life Higher MVPA associated with preventing obesity across lifespan Reduced risk of many cancers (breast, colon, lung, kidney, etc.)

Exercise Adherence

Maintaining a physical activity regimen for a prolonged period of time following the initial adoption phase (4-6 weeks) "sticking with it"

Interpretation of Affective and Physiological States

Making connections between bodily sensations (HR, sweating, stress) and mood states (positive or negative feelings)

Males vs Females

Males > Vigorous PA Males = Females Moderate PA

Strongest impact on self-efficacy?

Mastery experiences

Guidelines: Special Populations

Meet adult recommendations, if possible Avoid inactivity Safety--work with doctor e.g. pregnant women; anyone with a chronic condition

Social Modeling

Models are most likely to be imitated when observers perceive model as similar to themselves

Intention

Most proximal determinant of behavior Person's willingness and how much effort he or she is willing to exert to perform the behavior

Subjective/Self-Report Measures

Most widely used because they provide a great deal of information with relatively little time and financial investment Strengths: cost-effective, easy to use Weaknesses: social desirability bias, involuntary manipulation (poor memory recall) e.g. questionnaire, interview

Global Motivation

Motivated everywhere in your life, no matter what behavior or activity

Situational Motivation

Motivated in a certain activity or on a certain day

Intrinsic Motivation

Motivation to do an activity for its own sake or for the pleasure it provides Satisfies basic psychological needs

Most of our nation is ________ accruing the health benefits of engaging in regular physical activity.

NOT

Most of our nation is ________ engaging in enough physical activity to meet public health guidelines.

NOT

Drop out

No longer adhering to routine

Abstract

No specific content area

Demographic Factors

Older age -Poor health status -Low levels of social support -Misconceptions about physical activity Female -Intensity recommendations -Multiple roles Non-white race/ethnicity -Cultural beliefs about physical activity -E.g. women riding bikes in Saudi Arabia (have to have escorts, can only be done in certain areas) Low Socioeconomic Status -Lack of access -Other priorities/basic needs

Self-Determination Theory

Origins in attempting to explain how intrinsic and extrinsic rewards impact behavior "Growth Theory"

Assumptions of SCT

People learn by watching others Learning is an internal process that may or may not change behavior Behavior is directed towards goals Behavior can become self-regulated Reinforcement and punishment have indirect and direct influence on behavior

Theory of Planned Behavior

People weigh consequences and implications of their actions and then decide whether to act Intention must be highly correlated with behavior

What is the main difference between the TPB and the TRA?

Perceived behavioral control

Subjective Norms

Perceived social pressure that individuals feel to perform or not perform a particular behavior Informed by normative beliefs (expectancy x value) -Expectancy: perceived expectations of important significant others or groups -Value: individual's motivation to comply with the expectations of important others

Not all physical activity is classified as exercise, but exercise is considered________.

Physical activity

Reinforcement

Positive and negative reinforcers can work well together Most effective when delivered frequently and immediately after behavior

Attitudes

Positive or negative evaluation of performing a behavior Informed by behavioral beliefs (expectancy x value) -Expectancy: Perceived consequences of carrying out a specific action --What will happen if I engage in behavior? -Value: personal evaluation of each of these consequences --Is the outcome desirable or undesirable?

Punishment

Presenting an unpleasant or uncomfortable stimulus after a behavior in order to decrease the probability of behavior in future ex. pain-knees hurt after running, feeling embarrassed

2011 Survey Questions

Report frequency and duration of two aerobic activities they did most often (outside of work) in past month Report frequency of activities to strengthen muscles in past month

Intrinsic Reinforcers

Rewards that come from self ex. sense of accomplishment; feeling of well-being

Self-regulation: Goals

Self-regulatory processes that identify short and long-term desired behavioral change

BRFSS

Strengths: -Low participant burden -Feasible -Large sample -Random selection -Landline and cellphone -Frequency and duration of activity Weaknesses: -Self-reported physical activity (social desirability, recall) -Work-related physical activity -Response rate

Skinner believed that consequent reinforcement had ________ impact on behavior than antecedent cues

Stronger

Exercise Science

Study of all aspects of sport, recreation, exercise/fitness, and rehabilitative behavior

Exercise

Subset of physical activity that is a planned, structured, repetitive, and purposeful attempt to improve or maintain physical fitness, physical performance, or health

Strengths of SDT

Supported by a growing body of research studies Understanding of motivation important and useful for practitioners Psychological needs - targets for changing behavior

Most Americans know that being active is healthy.

TRUE

Some activity is better than none.

TRUE.

Kids should get more minutes of aerobic physical activity than adults.

TRUE. Children should get 60 minutes/day

Extrinsic Reinforcers

Tangible rewards or rewards that come from others ex. earn points for free gear when going to gym; Friend tells you that you look more toned

Behavioral Risk Factor Surveillance System (BRFSS)

Telephone survey (landline and cell phones) Random-digit-dialed At least 18 years of age 497,967 respondents ( 49.7% response rate)

Verbal/Social Persuasion

Telling the person they can do it

Relapse

Temporary lapse in behavior

Motivation

The "why" of behavior Reason for selecting one activity over another

Importance of Exercise Adherence

The main idea behind the Guidelines is that regular physical activity over months and years can produce long-term health benefits

Psychology

The mental processes people experience and use in all aspects of their lives

Dose-Response Relationship

The more physical activity you do, the more benefits you get e.g. the risk of dying prematurely decreases with increasing amounts of MVPA

Medical Model

The use of traditional forms of medicine to improve physical or mental health

Why do only ~20% of Americans meet our physical activity guidelines?

This is the question we are trying to answer by studying determinants of physical activity

Why study exercise psychology?

To understand the psychological antecedents of exercise behavior(something that triggers behavior before you do it) To understand the psychological consequences of exercise (can be both + and -)

Where does theory fit?

Understand determinants --> Change determinants --> Increase PA

Why study determinants of physical activity?

Understand determinants --> Change determinants --> Increase PA

Negative Reinforcement

Unpleasant or aversive stimuli that, when withdrawn after a behavior, will increase the frequency of that behavior ex. participating in physical activity relieves pain associated with arthritis

Instrumental Conditioning

Voluntary behavior learned by pairing with consequent reinforcement e.g. give treat after dog sit

Vicarious Experiences

Watching successful experiences of others

Extinction

Withdrawal of a reinforcing stimulus after a behavior, decreasing the likelihood of that behavior happening in the future ex. weight plateau, NO strength/fitness gains, removal of tangible reward

Although reinforcement is useful for altering exercise behavior, other SRT principles are ________ to manipulate in exercise interventions.

difficult/unethical ex. punishment for missing a workout

Biopsychosocial Approach

the belief that the body, mind, and social environment influence one another and, ultimately, behavior

On average, ________ of population in countries reviewed not meeting PA guidelines

~50%