Ch. 7, 8, 9 Physiology – Flashcards
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Changing behavior is challenging because so many factors play an important role:
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*readiness for change *motivation *ability *perceived self-efficacy *scheduling/peer influence
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Why is Theory important?
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* A theory is a frame-work that describes how and why behavior changes for a given population in a particular setting * Grounding interventions in theory is important because, the inclusion of theory provides a foundation to understand how individual factors within an intervention influence behavior.
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Example:
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* an exercise intervention for a client proves to be very successful. This intervention includes a number of different techniques, including goal setting, daily positive affirmations, problem solving and a financial incentive. * because this intervention was so successful, it will be utilized again; however, can the most effective techniques from this intervention be specifically identified? etc?
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Theory allows us to better understand what is known and what is yet to be learned...
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* The systematic testing of theory allows for identification of new behavior-change constructs and replacement of elements of an intervention that are not as effective
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Stages of Change according to TTM model:
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1. Precontemplation : unaware of need to change; resistant to change; raising awareness and education 2. Contemplation : awareness of need to change; open to discussion; still undecided; motivation needed 3. Preparation : decided that it is worth making the change, preparing to make changes; may need help planning 4. Action : actively creating changes; may need assistance problem-solving 5. Maintenance : continue behaviors; create plans to avoid relapse; continue to help reinforce and problem solve
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There are ____ processes of change, which can be cognitive or behavioral.
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10
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Strategies for combining stages of change and processes of change:
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Cognitive strategies: *Increasing knowledge *Being aware of risks *Caring about consequences for others *Comprehending benefits *Identifying emotions related to behaviors Behavioral strategies: *Substituting alternatives *Enlisting social support *Rewarding yourself, committing, reminding
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The HBM model
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* the HBM can be beneficial particularly for clients who have clear, identified health risks and have high intentions and motivations to change.
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The TPB model (Theory of planned behavior) suggests:
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* that intention to engage in a behavior will ultimately result in that behavior, and a client's level of intent is shaped by his or her attitudes, subjective norms. and perceived control (self-efficacy and controllability).
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Although TPB has been effective in behavior modification related to smoking, alcohol abuse, and eating habits, it remains to be seen whether the theory of planned behavior can promote increased ________ _________ on it's own.
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physical activity
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Some researchers suggest that this intention-behavior gap may occur because behavior change has both _____ and ________ components.
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motivational and volitional
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_________ __________ has been added to the TPB model to account for the volitional component of behavior change. It utilizes skills that increase the likelihood that intentions are acted upon. These skills inculde problem solving, goal setting, coping with challenges, and recording progress.
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Implementation intention
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_____ _______ _______ is perhaps the most commonly used theory in behavior change today and is based on the HBM discussed previously.
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Social cognitive theory
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Four different mechanisms play a role in goal-related behavior change:
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1. Goals direct attention and energy toward desired behaviors 2. Goals lead to greater effort 3. Goals extend the time and energy devoted to a desired behavior 4. Goals increase the use of goal-relevant skills
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The success of goal setting is moderated or affected by the level of ____ to change.
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commitment
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________ (SCM), a new model, utilizes several elements from other theories within its framework.
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Small changes model
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Socioecological model
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* when developing a theoretical approach to physical activity intervention, it is important to view a client not as a single independent entity but as someone within a larger social framework and infrastructure.
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SMART goals are :
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* specific * measurable * achievable * realistic * time - oriented
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Factors related to Adherence:
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* self-efficacy * motivation * self-worth * perceived barriers * self regulation * social support * environment * self-schemata * outcome expectancy values * duration/intensity * type of physical activity * major life events * program tailoring
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The personal trainer can help clients increase their intrinsic motivation for exercise by improving their feelings of:
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* autonomy * relatedness to others * competence
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Self-worth refers to:
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* the satisfaction individuals have with themselves and works reciprocally with both self-efficacy and intrinsic motivation to enhance exercise adherence.
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Effective strategies for improving adherence include:
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* overcoming barriers toe exercise * self-regulating exercise * accessing social support for exercise
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Barriers may be :
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* personal * social * environmental. *Individuals who are able to increase their self-efficacy for overcoming barriers may be more likely to adhere to exercise. Strategies for overcoming barriers to exercise should be tailored toward each client's specific barriers
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Teach clients how to:
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(a) manage their time in order to schedule exercise (b) develop backup plans in case of unavoidable conflicts (c) plan their workouts before arriving at the gym (d) control stimuli to make adherence easiers (e) identify a variety of ways to be active
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Social support is an important predictor of exercise adherence and includes four types:
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(a) emotional (b) tangibile (c) informational (d) appraisal support. *Knowing what kind of support a client needs from the PT and from other individuals in their social network is critical to his/her continued participation in exercise.
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Two of the most essential abilities of a PT include strong ___ and ___ communication.
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oral and nonverbal
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Active listening
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* active listening involves the listener giving the speaker oral and nonverbal feedback to indicate attention and understanding. The listener accepts what the speaker is saying at face value without inserting personal interpretation.
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A PT who practices successful active listening will:
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* avoid personal interpretation and assumptions, and instead ask questions for clarity.
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The four elements of active listening:
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* Listening to spoken statements * Observing nonverbal cues * Understanding contextual anxiety * Identifying statements that indicate teaching and learning opportunities
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Active listening is important for establishing ________ , and it will help the PT and client understand one another's expectation of the relationship they have.
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empathy
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Empathy is often describe as being _______ and ______.
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Affective and cognitive
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AI has 5 phases of development:
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*define *discover *dream *design *deliver
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Motivational Interviewing (MI) helps a client commit to changing an unhealthy behavior using more client-centered counseling by combining _____ counseling and a ______ _______ to decisive change.
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empathetic direct approach
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The 5 As model of behavior change counseling
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*this model is an evidence based approach used to change a variety of poor health behaviors. this model can accompany MI and has been used most frequently in primary care but is appropriate for most health promotion settings.
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The 5 As model includes:
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*assessing *advising *agreeing *assisting *arranging
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The 5 As examples:
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*A weight management program could consist of the initial identification of overweight and obese patients and referral for advanced assistance if warranted. (advise) *An initial interview or survey could include identification of client weight history, current weight-related lifestyle behaviors, weight-related knowledge, self-monitoring, motivation, confidence, and demographic characteristics (assess). *The PT and client would identify appropriate weight loss strategies and goals (agree). *Ongoing support would be given from the PT as the client worked toward the established goals (assist). *The PT would continue to identify opportunities and access to the determined weight loss strategies and resources (arrange).
