Exam questions part 2.5 (long answer)

Explain the nature of SMART goals

SMART goals are: Specific - with a defined outcome Measurable - can be objectively observed and measured Action-oriented - involve specific tasks or actions Realistic - are likely to be accomplished Time-oriented - involve the commitment of a specific amount of time

What is self-efficacy, and why is it important in making a behavior change?

Self-efficacy is an individual's belief that he or she is capable of performing a task successfully and of achieving specific goals. If an individual approaches a behavior change with a high level of self-efficacy, his or her chances of success will be much greater.

List at least three common barriers to behavior change

Setting overambitious goals Holding on to self-defeating beliefs and attitudes Not having adequate support or guidance

Compare and contrast the medical model and public health models of health.

The medical model focuses on the individual, his or her tissues and organs, and the diagnosis and treatment of disease. The public health model (also known as the ecological model) views diseases and negative health events as resulting from an individual interacting with his or her social and physical environment.

List and briefly explain the six steps of the transtheoretical (stages of change) model of behavior change.

1. Precontemplation - no current intention to change. 2. Contemplation - recognizing there is a problem but not yet planning to change. 3. Preparation - coming up with a plan for change. 4. Action - taking real steps to achieve goals. 5. Maintenance - continues to make changes a permanent part of life. 6. Termination - new behavior has become part of daily living, so ongoing vigilance may not be needed.

You want to improve your health by initiating an exercise program. Describe at least three ways you can maintain your motivation for regular exercise

Pick one specific behavior to change and assess that behavior. Set achievable, incremental goals. Reward yourself for achieving goals.

Differentiate between the health belief model, social cognitive model, and transtheoretical (stages of change) model of behavior change

1. The health belief model addresses three factors that must exist before a person can make a change: the perceived seriousness of the potential health problem; the perceived susceptibility to the problem, and cues to action, alerts or reminders to take preventive action. 2. The social cognitive model is based on the concept that three elements interact to motivate and enable change: a person's thoughts, behaviors, and the social environment. 3. The transtheoretical model views change in six stages: precontemplation, contemplation, preparation, action, maintenance, and termination.

Explain the purpose of a behavior change contract and how it can help you make a positive change

A behavior change contract functions as a promise to yourself, a public declaration of your intentions, an organized plan for change, a way to identify barriers to change and determine how to overcome them, a list of sources of support, and a reminder of the benefits of sticking to your plan.

Define self-talk and explain how you can use it to help your efforts toward change

Self-talk is your usual manner of thinking and talking to yourself (the voice in your head) that can affect your self-image and behavior. Deliberately changing your self-talk can have a big influence on behavior change by: -Using rational, positive statements -Blocking or stopping negative thoughts when they occur -Not dwelling on negative thoughts or images and focusing on more positive, uplifting, and encouraging thoughts

When analyzing your behavior prior to making a change, which factors must you examine before making your plan?

You should examine your current health habit and patterns, including: How long has the behavior been going on? How frequently does the behavior occur? How serious are the short-term and long-term consequences of this behavior? Why have you continued this problematic behavior? What kinds of situations trigger the behavior? Are other people involved? If yes, how do they influence your behavior?