EXSC 410- Exam 1

What is a downside of family support?

"Behavioral Reactance"= people responding in a direction opposite to the direction being advocated. This phenomenon could happen in youth when parents are being overly encouraging/intense and make the children thing they are trying to socially control them rather than being socially supportive.

What 3 primary constructs influence behavior in the Theory of Reasoned Action?

-Attitude (= a person's positive or negative thoughts concerning the performance of a behavior) -Subjective norm (= the degree to which a person feels social pressure to perform the behavior) -Intention (positive attitude + greater perceived social pressure = stronger intention to perform behavior; behavioral intention= central determinant of behavior)

What two things affect our attitude?

-Behavioral beliefs (beliefs about the consequences of carrying out a specific action- is voting worth doing?) -Evaluation of Behavioral outcomes (do you think that behavior is important- is voting important? do i care who wins?)

In the Transtheoretical Model, what are the 5 Experiential Processes of Change? Give examples with each.

-Consciousness raising= seeking new information and a better understanding of exercise. (Increase knowledge about the benefits of PA by posting information around campus). Example: Read pamphlets. -Self-reevaluation= Assessing how one things and feels about oneself as an inactive person. (Thinking of themselves as couch potatoes). Example: Consider if being inactive is truly in line with one's values. -Environmental reevaluation= Considering how inactivity affects the physical and social environment. (look at how YOUR inactivity affects the physical and social environment- take ur bike instead). Example: Find out the costs of inactivity to the health care system. -Dramatic relief= Experiencing and expressing feelings about becoming more active or remaining inactive through exercise. (Being aware of the short and long-term risks of inactivity- the idea is to move people emotionally). Example: Imagine the feelings of regret and loss for not preventing getting sick (loss of health). -Social liberation= Increasing awareness of the social and environmental factors that support physical activity (make students aware of storm, IM leagues). Example: Seek information about exercise groups and resources in the community, workplace, etc.

What are sources of social support? Examples?

-Family (parents, siblings, spouse, children) -Important others (physician, friends, work colleagues) -Fitness instructors -Other exercise participants

What are some barriers to physical activity/exercise?

-Inaccessible transportation -Lack of facilities -Lack or equipment/clothes -Geographical location -Weather -Not safe -Sick -Can't afford it -Lack of time -Don't like it -Kids -etc. 1. Convenience/availability 2. Environmental/ecological factors 3. Physical limitations 4. Lack of time 5. Boredom/lack of enjoyment

In Bronfenbrenner's ecosystems, what are the different levels? (6)

-Individual: in the center -Microsystem= Immediate systems in which people interact (environment WHERE people might be physically active- home, parks, etc.) -Mesosystem= interactions between microsystems (parents= home microsystem and PE teachers= school microsystem coordinate efforts to increase a child's PA -Exosystem= all external systems that influence microsystems (school board influences what PA takes place in the microsystem of a PE classroom). -Macrosystem= describes culture in which people live (larger sociocultural context where the person resides- includes culture, politics, economic patterns, social conditions) -Chronosystem= Environmental events and transitions, includes sociohistorical events (divorces are one transition; sociohistorical event= living through the civil rights movement).

What are the 5 types of support that one can provide?

-Instrumental support -Emotional support -Informational support -Companionship support -Validation support

In the self-determination theory, what are the three different types of motivation?

-Intrinsic -Extrinsic (integrated, identified, introjected, external) -Amotivation

What are three landmark physical activity epidemiology studies?

-London Busmen study -Harvard Alumni Study -Aerobics Center Longitudinal Study and Energy Balance Study -British Civil servants

What are some motivational factors to physical activity/exercise?

-Lowers morbidity and mortality rates -reduces risk of developing diabetes, hypertension, some types of cancers, and heart disease -reduces feelings of depression, anxiety, and general negative mood -enhances general positive mood -improves body image, self-esteem, and self concept -helps control weight -enhances cognitive function -provides opportunities to develop social contacts, relationships, and social groups. These benefits can be summarized into categories: 1. Improved health/fitness- I know it's good for me 2. Enhanced physical appearance- I want to look good 3. Improved social relations- I do it to spend time with my friends 4. Improved psychological/emotional/cognitive health- I do it because it makes me feel good 5. Some people just love to feel the burn- I like to push myself/compete

What are the 2 ways we can measure one's social support?

-Measure the size of social network -The amount and types of social support provided (5 types)

What two things affect our subjective norm?

-Normative beliefs (belief about whether most people approve or disapprove of the behavior- will my friends be voting?) -Motivation to comply (person's desire to comply with significant others- will i look lazy if i don't vote/do i even care what others thing about my voting behavior?)

What are the four sources of self efficacy? Which one is the most important in improving self efficacy?

-Past performance (based on the individual's own personal mastery experience) -Vicarious experiences (modeling comes into play- viewing another individual performing a behavior- kim k lost 50 pounds after her baby maybe i can too- the more similar that person is the better/more influential) -Social persuasion (friend telling me i can run longer than 10 minutes) -Physiological/affective states (if someone tells me to shoot a basketball and i get anxious or stressed- don't do as well- states such as anxiety and stress) Past performance is most important. Self efficacy is affected by how you interpret all four of these things.

In the self-determination theory, what are the three psychosocial needs?

-Self-determination (autonomy= the capacity of an individual to make an informed, un-coerced decision) (we like to do things because we want to do them, not because we have to do them) -Competence (experience mastery: we don't like to do things we aren't good at) -Relatedness (social interactions): we need to feel connected with people.

In the Transtheoretical Model, what are the 5 Behavioral Processes of Change? Give an example with each.

-Self-liberation= Engaging in activities that strengthen one's commitment to change and the belief that one can change. Example: Announce one's commitment to exercise to family and friends- post on Facebook -Counterconditioning= Substitute physical activities for sedentary activities. Example: Go for a walk after dinner rather than watch TV. -Stimulus control= Controlling situations and cues that trigger inactivity and skipped workouts. Example: Hide the TV remote, leave running shoes out. -Reinforcement management= Rewarding oneself for being active. Example: Establish goals and reward oneself for achieving them -Helping relationships= Using support from others during attempts to change. Example: Buddy up with a friend who is also trying to start an exercise regimen- someone to check in on your progress.

What are the 5 stages of change in the Transtheoretical Model?

1. Precontemplation -No intention to start exercising in forseeable future -Cons > Pros * -Can be very defensive -Stable stage (people tend to stay here a long time if no intervention) -"I won't/I can't" 2. Contemplation -Intentions to start in next 6 months -Cons = Pros * -Know exercise is good, they should do it, but not ready to commit -"I might" 3. Preparation -Intend to start exercising in immediate future (ex: next month) -Pros > Cons * (Key*: this is where the pros first outweigh the cons) -Literally preparing to be active -Making small changes to be more active -"I will" 4. Action -Exercising at recommended levels for < 6 months (less than!!) -Pros > Cons -Unstable stage* -"I am" 5. Maintenance -Meeting guidelines for 6+ months -Pros > Cons -Less tempted to relapse, more condiment they can keep up their exercise -"I have"

What are the 11 major constructs of the social cognitive theory?

1. Reciprocal determinism 2. Environment 3. Situation 4. Behavioral capacity 5. Expectations 6. Expectancies 7. Self control 8. Observational learning 9. Reinforcements/punishment 10. Self-efficacy 11. Emotional coping responses

What are the 4 major constructs of the Transtheoretical Model?

1. Stages of change 2. Processes of change 3. Decisional balance 4. Self-efficacy Go back and see if the definitions on lecture 5 slide 6 help with this Processes of change, decisional balance, and self-efficacy describe HOW people move through the stages of change. Decisional balance and self efficacy are indications that people are moving through the stages --> they're the outcomes measures.

What is the prevalence of PA in America according to a self-report PA and an accelerometer PA? What could explain this difference in %s?

48% report meeting physical activity recommendations in the self-report PA, but the accelerometer PA states that <5% of adults reach physical activity. The large difference is due to: 1) over-reporting of PA in self report surveys 2) Accelerometer not accurately capturing all PA

What is self control? What is the real world application of it?

= Ability to regulate or control one's own goal-directed behavior and actions: goal setting, self-monitoring, problem solving, self reward. (Goal setting is before the action, self-monitoring and problem solving is during the action, and self-reward is after the action.) Teach and provide opportunities for goal setting, self-monitoring, problem solving, and self-reward.

Define physical activity

= Any bodily movement produced by the contraction of skeletal muscles that increases energy expenditure above basal level -Includes a broad range of occupational, leisure-time, and routine daily activities -These activities can be light, moderate, or vigorous effort and can lead to improved health if practiced regularly

What is reciprocal determinism? Real world application of it?

= Dynamic interaction of the person, behavior, and the environment in which the behavior is performed. Change in one area affects the 2 other areas (personal influences, behavioral influences, and environmental influences) (Personal- prior history, knowledge, attitudes, expectations, expectancies, self-efficacy Behavior- learned set of processes based on self-observation, self-judgement, and self-reaction as well as those related to the individual's ability to exert self control Environment- physically external to the individual) Consider multiple ways to promote behavior change, including environmental, skill, and personal change

Define environment:

= Factors physically external to the person

Define situation:

= Person's perception of the environment

Define exercise

= Planned, structured and repetitive movement that is done to improve or maintain one or more components of physical fitness: -Aerobic capacity -Muscular strength -Muscular endurance -Flexibility -Body composition

What is extrinsic motivation's introjected regulation?

= When a behavior is dictated by a self-imposed source of pressure "I exercise everyday because if I don't I feel guilty"

What is extrinsic motivation's identified regulation?

= When behavior is motivated by personal goals. "I run regularly because I am training for a 5k"

What is Intrinsic motivation?

= engaging in a behavior for reasons of inherent pleasure, satisfaction, or personal challenge I like to exercise because it's fun

What is amotivation?

= relative absence of motivation or lack of intention to engage in a behavior) (could result from misunderstanding the benefits or having negative outcome expectancies. (could result from misunderstanding the benefits or having negative outcome expectancies)

What is extrinsic motivation's external regulation?

=Engaging in a behavior for the purpose of obtaining an external reward or avoiding an externally applied punishment "I exercise because my doctor tells me I need to"

What is extrinsic motivation's integrated regulation?

=Process of engaging in a behavior in order to confirm one's sense of self "I am a runner"

What is self determination? What is the Self-determination theory?

=The process by which a person controls their own life. -The focus is on the degree to which human behaviors are volitional, under our control, or 'self-determined' -Primarily a theory of motivation (internal factors), but considers social factors in shaping motivation

Define exercise psychology: get clarity. maybe the definition is psychology + exercise science and the next one is the two components

Application of psychological principles to the promotion and maintenance of leisure physical activity (exercise) a) Study how an individual's attitudes and cognitions affect his or her level of physical activity b) study the social influences affecting physical activity behavior c) study how the environment influences physical activity

What are the US federal PA guidelines for adults?

At least 150 minutes a week of moderate intensity, or 54 minutes of vigorous intensity aerobic physical activity, or an equivalent combination of the two Aerobic activity should be performed in episodes of at least 10 minutes, preferably spread throughout the week These are minimums- what you need to do to see some health benefits For additional health benefits, adults should increase their aerobic PA to 300 minutes/week of moderate intensity, or 150 minutes of vigorous intensity aerobic activity, or an equivalent combination of the two. Adults should also do muscle-strengthening activities that involve all major muscle groups on 2 or more days/week.

What is the Social Cognitive Theory?

Behavior is influenced by both human cognition and external stimuli -A person may intend to be active, but various external forces might prevent it. Alternatively, external forces may encourage physical activity, but a person may still choose to not be active

Who was the primary investigator of the Aerobics Center Longitudinal Study and what was the primary finding?

Blair. Established in 70s by Dr. Cooper. Primary finding: higher levels of fitness are associated with a reduced risk of all cause mortality. The biggest benefit comes from moving from inactive to getting some activity.

What are the US federal PA guidelines for children and adolescents?

Children and adolescents should do 60 minutes or more of physical activity daily -Most of the 60+ minutes/day should be either moderate or vigorous-intensity aerobic PA, and should include vigorous-intensity PA at least 3 days/week -Muscle-strengthening: As part of their 60+ minutes of daily PA, they should include muscle-strengthening PA on at least 3 days/week. -Bone-strengthening: As part of their 60+ minutes of daily PA, they should include bone-strengthening PA on at least 3 days/week. Ex: hop-scotch, monkey bars, climbing, etc.

What is validation support? Examples?

Comparing oneself with others in order to gauge progress and to confirm that one's thoughts, feelings, problems, and experiences are "normal" Examples: -"If they can do it, so can I" -- Especially for people with chronic diseases (heart disease, obese) seeing other people with chronic diseases exercising

What is self-efficacy? What is the real world application of it?

Confidence a person feels about performing a PARTICULAR activity, including confidence in overcoming barriers to performing that behavior. It's a context specific assessment of our own confidence to perform a specific task in a given area. Specific form of self confidence. Approach behavior change in small steps to ensure success; be specific about the desired change.

In decisional balance, at what stage do the pros = cons?

Contemplation stage (2nd stage of change)

Who was the primary investigator of the British Civil Servants study and what was the primary finding? We don't need to know idt.

Dr. Jerry Morris (collected data from 1950-1952) Primary finding: Postmen (more active occupation) had lower risk of ischemic heart disease than telephonists and clerks (less active occupation) Examined occupational PA and cardiovascular risk.

Who was the primary investigator in the London Busmen study, and what was the primary finding?

Dr. Jerry Morris (collected data from 1956-1960) Primary finding: Conductors (more active occupation) had a lower risk of ischemic heart disease than drivers (less active occupation) This was one of the first studies to analyze data on cardiovascular risk and physical activity.

Who was the primary investigator of the Harvard Alumni Study and what was the primary finding?

Dr. Ralph Paffenbarger (collected data from 1962-1978) Primary finding: Men who expended > or equal to 2,000 kcals/week had a lower risk of data, nonfatal, and total CHD events.

What's the difference between a model and a theory?

Model= a visual representation of a phenomenon or behavior Theory= explanation about WHY a behavior or a phenomenon occurs

Why is the Theory of Planned behavior a liittle better than the Theory of Reasoned Action?

Exercise may not be seen as a volitional activity by some, and TRA is only useful for predicting behavior that's considered to be under volitional control while TPD accounts for one's perception of control

What is emotional support? Examples?

Expression of encouragement, caring, empathy, and concern toward a person. Examples: -Praising a friend for her exercise efforts -Encouragement to work harder -Sympathy for aching muscles It's the type of support that we immediately think of when we hear the term "social support"

How is the environment a construct of the SGT theory? What is the real world application of it?

External factors can affect whether a person is physically active: social environment (social support), physical environment (sidewalks, bike paths, etc.). Environment provides models for behavior Provide opportunities for PA by modifying the environment or incorporating social support (or both)

What are the four parameters to consider in measuring physical activity?

FITT -Frequency -Intensity -Time -Type

T/F: Dogs are a good source of social support.

False- they provide a different type of (positive) social influence. Social support can only come from humans.

T/F: If someone has high self efficacy for running 1/2 marathon, they will also have high self efficacy for running a full marathon.

False.

What is the PA trend by gender? age? education?

Gender: males are more physically active than females. (But women engage in as much, if not more, moderate activity) Education: PA levels increase with education. Linear increase in sedentary rates with those of less education, the higher the education level, the higher % participated in moderate-vigorous activity and strength training. Age: PA levels decline with age. Sedentary behavior increases linearly from ages 4-7 through ages 12-15 in boys and girls. Similarly, participation in both light and moderate/vigorous PAs decline as children age. The prevalence of PA does not improve over the life span. There's a relatively linear decrease in % of adults engaging in high levels of activity and a relatively linear increase in the % of adults engaging in little or no activity with advancing age. The % of Canadian adults participating in moderate levels of activity remains relatively stable over the life span. The rise in technology is partly to blame for the widespread reduction in PA participation.

What is informational support? Examples?

Giving directions, advice, or suggestions about how to exercise and providing feedback regarding the exerciser's progress. Examples: -Formal advice from a doctor or personal trainer -Informal advice from friends/family sharing their own experiences with exercise or providing tips. -the Help desk

In the Theory of Reasoned Action, what is the central determinant of behavior?

Intention. Intention is a direct determinant of behavior.

How is the Theory of Planned Behavior different from the Theory of Reasoned Action? Why was an additional construct added?

It adds an additional construct of perceived behavior control (PBC)- TRA didn't account for the amount of control one perceives they have over their behavior. Intention alone may not be a good predictor of behaviors that are continuing or repeatable due to the fact that such behaviors pose significant challenges/barriers. PBC accounts for barriers to exercise- more perceived control = ability to overcome barriers.

As you move through the stages of change, what happens to self-efficacy?

It increases.

What are the limitations of TPB and TRA?

It's less useful as a model for directing programs or interventions -Doesn't focus on teaching people the behavioral skills needed to make often complicated behavioral change

What does extrinsic motivation refer to?

It's the middle of the road between intrinsic and amotivation- it refers to engaging in a behavior for the rewards outside of the task, such as grades or toys.

How is the situation a construct of the SGT theory? What is the real world application of it?

One's perception of their environment can influence PA behavior- it can be real, distorted, or imagined. Correct misperceptions and promote healthful norms.

What is observational learning? What is the real world application of it?

People can learn to perform PA behaviors by watching the behavior and outcomes of another person- it permits individuals to learn a novel behavior without undergoing the trial and error process of performing it. Offer credible role models who perform the targeted behavior.

How are reinforcements and punishments a construct of the SGT theory? What is the real world application of it?

Positive reinforcement --> adding something positive --> increases exercise Negative reinforcement --> taking something away --> increases exercise Punishment --> adding something negative --> decreases exercise Extinction --> taking away reinforcement --> decreases exercise Promote self-imitated rewards and incentives.

What is behavioral capacity? What is the real world application of it?

Possessing the knowledge and skills necessary to perform a behavior. Promote mastery learning through skills training.

In decisional balance, at what stage do the pros > cons?

Preparation stage, action stage, maintenance stage.

What is instrumental support? Examples?

Providing tangible, practical assistance that will help a person achieve exercise goals. Examples: -Spotting a weightlifter at the gym -Driving grandparent to PT appointment -Babysit so a friend can exercise -Social worker

What is the major difference between the Social Ecological Model and the other models?

SCM and Transtheoretical model emphasize that PA participation is largely determined by the individual, but here, this model takes the approach that these individual level factors are only one level of multiple levels of influence on behavior. SEM recognizes that individuals bear responsibility for engaging in healthy behaviors, but it also recognizes other major levels of influence on health behaviors- like physical environment, community, society, government. -- Takes more into consideration other than individual/internal factors.

What is the primary mediator of all behavior change?

Self-efficacy

What are emotional coping responses? What is the real world application of it?

Strategies or tactics that are used by a person to deal with emotional stimuli- Too much arousal inhibits learning and performance Provide training and practice in problem solving and stress management skills- include opportunities to practice skills in emotionally arousing situations.

What are the strengths and limitations of the Transtheoretical model?

Strengths: It's a common sense theory (one size doesn't fit all, you meet people where they are. There's moderate support that the stage-matched interventions are more effective than generic interventions. Limitation: Most people do not exhibit a stable progression through the stages. Many skip stages or even regress backward through the stages- this model can't explain this because human functioning is too complex to be categorized into just a few distinct categories. Evidence doesn't support the ENTIRE model.

What are the strengths and limitations of the social ecological model?

Strengths: Recognizes multiple levels of influence on PA, which means multiple levels of opportunities for increasing PA. Looks at the big picture and can be applied at multiple levels. Limitations: Environmental and policy changes can take a long time and a lot of money to implement- plus, simply building fitness facilities does not mean that people will automatically become more physically active.

In the Social Ecological model, what did Bronfrenbrenner believe with his ecosystems?

That each person is significantly affected by the interactions among a number of overlapping ecosystems. (ecosystem= systems formed by the interaction of a community of living things with one another and with their physical environment).

What is companionship support? Examples?

The availability of people with whom one can exercise, such as a friend, family member, or exercise group. It produces positive feelings and may distract people from negative exercise related feelings (fatigue) Examples: -Exercise buddy -GX Fitness

What is perceived behavior control (PBC)?

The degree of personal control the individual perceives they have over the behavior in question.

What is self efficacy?

The extent to which the individual feels she will be successful in performing the desired behavior, given the abilities she possesses and the unique situation she finds herself in. Very situation specific.

What are the US federal PA guidelines for older adults?

The guidelines for adults also apply to older adults -When older adults cannot do 150 minutes of moderate intensity aerobic activity because of chronic conditions, they should be as physically active as their abilities and conditions allow. -Older adults should do exercises that maintain or improve balance if they are at risk for falling.

What is physical activity epidemiolgy?

The study of the distribution of PA related behavior in a population It focuses on PA within populations and investigates how PA levels impact health and disease to decrease mortality and morbidity It's a field of study devoted to the 5 W's: the who, what, where, when, and why of exercise behavior.

T/F: Behavioral Processes generally consist of behaviors that a person takes to change aspects of the environment to increase physical activity participation. It's the later stages of change (action/maintenance).

True

T/F: Decisional balance reflects how people perceive the pros and cons of changing their behavior. We can tell if people are moving through the stages by looking for differences in the number of pros vs cons that they list for exercise.

True

T/F: Experiential processes are typically directed toward increasing people's awareness of the benefits of PA, changing their thoughts and feelings about themselves, and their exercise behavior. It's the earlier stages of change (pre-action).

True

T/F: Someone who believes their exercise behavior is influenced by someone or something else will be less likely to exercise.

True

T/F: According to the Transtheoretical theory, self-efficacy increases as people move through the five stages of change. Thus we can tell whether people are moving through the stages by looking for an increase in their self-efficacy.

True.

What are outcome expectancies? What is the real world application of it?

VALUE placed on a given outcome- can be positive or negative. People will choose to perform the activity that they perceive will maximize positive outcomes and minimize negative outcomes. Identify positive expectancies early in the program (example: motivators)

What are outcome expectations? What is the real world application of it?

What a person anticipates will happen if they are physically active- can be positive or negative. Model positive outcomes of healthful behavior.

What are the 3 potential mechanisms between social support and mortality/morbidity?

a) Behavioral processes (indirect): Social relationships are linked to better health practices b) Psychological processes (indirect): Social relationships are associated with lower states of stress and depression c) Biological processes (direct): Improved cardiovascular function, improved immune function, and improved neuroendocrine function.

What are the two major components of exercise psychology? get clarity.

a) Psychology= the mental processes people experience and use in all aspects of their lives b) Exercise science= All aspects of sport, recreation, exercise/fitness, and rehabilitative behavior or Part 1: Application of psychological principles to the promotion and maintenance of leisure physical activity (exercise) a) Study how an individual's attitudes and cognitions affect his or her level of physical activity b) study the social influences affecting physical activity behavior c) study how the environment influences physical activity Part 2: Psychological and emotional consequences of physical activity, and how physical activity affects the brain. (in order to introduce PA interventions capable of): 1) reducing acute and chronic negative psychological/emotional states 2) promoting acute and chronic positive psychological/emotional states.