Chapter 4: Basics of Behavioral Change and Health Psychology

What are written agreements?

Written agreements and behavioral contracting are effective behavior-change tools that can be used together or on their own to help people stick with their exercise programs.

What is the Health Belief Model?

✓ The health belief model predicts that people will engage in a health behavior (e.g., exercise) based on the perceived threat they feel regarding a health problem and the pros and cons of adopting the behavior. ✓ This perceived threat is defined as the degree to which a person feels threatened or worried about the prospect of a particular health problem and is influenced by several factors: o Perceived seriousness o Perceived susceptibility o Cues to action ✓ Ultimately, the client will assess the benefits along with the barriers of making a lifestyle modification.

What is positive reinforcement?

✓The presentation of a positive stimulus ✓Increases the likelihood that the behavior will reoccur

What is negative reinforcement?

✓The removal or avoidance of aversive stimuli following the undesirable behavior ✓Also increases the likelihood that the behavior will reoccur

You have a female client who has been consistently training three days a week for a couple of months. She is seeing great results and loves her workouts. She is always happy to come in and never misses an appointment. The client has two children and, with the school year coming to an end, knows her schedule will change. She really wants to continue to train. You encourage the client by telling her how great she has done, reminding her how much she has accomplished. The two of you then talk about the challenges she will face trying to stick to her workouts when her children are out of school. How will you help your client adjust to her new schedule?

Action:

You receive a phone call at the gym from a woman who saw an advertisement for a free trial week. She says that she does not currently work out and that she has never exercised in a gym before. She seems very apprehensive and nervous on the phone and says that she is not sure if it is for her, but that she knows she needs to be more active. She asks if there is any programming for beginners and if someone will be available to help her if she comes in, since she does not know what she is doing. How would you respond, and what is the most appropriate course of action for working with this potential client?

Contemplation:

What is an example of extinction?

Like a reward of $1000 is removed so therefore they do not want to do it anymore

A long-time client has lost more than 60 pounds (27 kg) and feels great. He has reached his goals and loves being physically active. He has even started taking his family for hikes on the weekends. He rarely misses an appointment and is one of your easiest clients to deal with. You understand, however, that this state of consistency may not last forever, so you plan a sit-down session with the client to evaluate the program and set new goals. How would you manage this meeting and what topics would you discuss in order to help your client anticipate and overcome potential obstacles to continued success?

Maintenance:

What is the process of change?

Not everyone is ready to start a regular exercise program, and personal trainers must stop using the " one-size-fits-all" approach to exercise program design and implementation.

You are having a discussion with your uncle, who is questioning how anyone can make a living by helping people exercise. Your uncle is sedentary and thinks that exercise is for women who take aerobics or for bodybuilder types who are looking to bulk up. He views exercise as completely irrelevant to his life. Your initial thought is to argue with your uncle and to tell him that he is completely misinformed, but this would be counterproductive. How would you educate your uncle without lecturing or arguing with him?

Precontemplation:

You are approached by a member at the gym who comes in a few times a month and goes through a basic workout. He tells you that he wants to be more consistent and lose weight, but that he is having a difficult time finding the motivation. He says that he is not really sure what he needs to be doing and that he needs help. How would you respond to this club member to best enhance his motivation for true lifestyle change?

Preparation

What is SELF-EFFICACY?

Self-efficacy can be defined as the belief in one's own capabilities to successfully be physically active. • Self-efficacy is important because it is believed to influence thought patterns, emotional responses, and behavior.

What is self-monitoring?

ability to track aspects of their program, track their weight loss, miles run, performance. The more you track the performance the more they are able to adherence the program

What is pre-contemplation?

have not thought about making a change (they are not aware of not being healthy)

What is shaping?

it is the process of using reinforcements to gradually achieve a target behavior It is effective because the client execute a task at an appraise skill level

People with low self-efficacy will?

o Be more likely to choose non-challenging tasks that are non-threatening and easy to accomplish o Display minimal effort to protect themselves in the face of a challenge o Likely lose faith, give up, and drop out of the program if faced with too many setbacks

People with high self-efficacy will?

o Choose challenging tasks, set goals, and display a commitment to master those tasks o Display maximum effort to reach their goals and even increase their effort when challenges arise o Work to overcome obstacles and challenges and will recover from setbacks

What is preparation?

started to exercise a little bit but not have committed fully to an exercise program enrolled in a gym, buying shoes, etc

What is maintenance?

the behavior has persisted more than 5 months it is a regular habit and part of their life

What is action?

when they committed an exercise program haven't been doing it for less than six months This is where relapse can occur Making sure you are keeping motivation in the action stage to maintain the physical activity for long-term

What is a behavioral contract?

✓ Are created by both the personal trainer and client ✓ Should outline a system of rewards for maintaining the program and maximizing adherence ✓ Rewards must be outlined by the client. ✓ Rewards must be meaningful or they will not be perceived by the client as worth the effort. ✓ Must be revised and updated as goals are met and programs are modified

In order for goals to be the most effective you must?

✓ Be included as a regular part of the exercise program ✓ Be written following the SMART goal guidelines (specific, measurable, attainable, relevant, and time-bound) ✓ Clients should always be aware of what they are working toward and what it will take to get there. ✓ Personal trainers should be able to clearly guide clients through the goal-setting process and help them understand how to set effective and appropriate goals.

What is stimulus control?

✓ Choosing a gym that is in the direct route between home and work ✓ Keeping a gym bag in the car that contains all the required items for a workout ✓ Having workout clothes, socks, and shoes laid out for early morning workouts ✓ Writing down workout times as part of a weekly schedule ✓ Clients surrounding themselves with other people interested in being active

What is punishment?

✓ Consists of an aversive stimulus following an undesirable behavior ✓ Decreases the likelihood of the behavior reoccurring ✓ Increases fear ✓ Decreases enjoyment ✓ Must be used sparingly and only when appropriate

What is good effective cognitive behavior techniques?

✓ Goal setting ✓ Feedback ✓ Decision making ✓ Self-monitoring

What is relapse?

✓ Occur at any stage of the TTM, including during the maintenance stage ✓ Be triggered by many events and change into irregular or even no activity: o Moving o Change in job or work hours o Family changes o Injury ✓ Change the behavior and commitment of long-term exercisers, which should not be taken for granted ✓ Occur on any given day

What is extinction?

✓ Occurs when a positive stimulus that once followed a behavior is removed ✓ Decreases the likelihood of the behavior reoccurring

Six sources of self-efficacy information?

✓ Past performance experience ✓ Vicarious experience ✓ Verbal persuasion ✓ Physiological state appraisals ✓ Emotional state and mood appraisals ✓ Imaginal experiences

What is contemplation?

(Most of client are in) The person has decided to make change and start to look around and do some research of being more active