Combo with ACE Health Coach Chapter 14 unit 2 – Flashcards
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Operant Conditioning
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Examines the relationship between behaviors and their consequences
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Self regulation
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Control people exert over their thoughts, feelings and behaviors. Also called self control
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Emotional eating can be triggered by what
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Negative (I got fired) or positive (celebration) emotions
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When is self control the highest
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In the morning, diminishes as day moves on
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Behaviors followed by a reward are likely to
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Be repeated
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Behaviors followed by punishment are what
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Less likely to be repeated
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Self efficacy and self control are similar but self efficacy is what
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Always situation and behavior specific
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What should you set in the beginning with a new client
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Realistic goals that they can obtain
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Cognitive restructuring is
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Consciously changing the way one perceives or thinks about something
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What do behavior changes become
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Habits
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Abstinence violation effect
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Client breaks their own rules about eating and exercise
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What is RICE
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Immediate treatment for injury that a HC can suggest to the client without going outside the scope of practice Rest / Ice / Compression / Elevation
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One of the big challenges a HC will face
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Helping clients stick with their plans
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HC helps clients figure out
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What lifestyle habits and daily behaviors are problem areas to the client then come up with plans to replace problematic habits with healthy ones
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People behave the way they do because
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Their behaviors work for them
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HC must transition from being an expert to
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Cheerleader and guide
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Who is ultimately in control of choosing a healthier lifestyle
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Client
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If a clients cultural background differs from HC what should HC do
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Learn about the clients diet, traditions, belief system and family structure
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Advice on behavior change will not be relevant without
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An understanding of the clients lifestyle and the various ecological levels in which the client operates
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For effective weight loss interventions it is essential that the HC
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Determine where a new client is in the behavioral change process
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What do fitness professionals often assume
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That people who come to them for exercise advice are eager to begin an exercise program. This is most often the case, but the person may still just be weighing the pros and cons of change
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What should clients perceive as a potential health problem
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Obesity that has serious consequences. If they perceive this it can motivate them to change
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What is the best option for addressing obesity
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Lifestyle modification
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SDT motivation category #1 Intrinsic motivation
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People engage in an activity because it is inherently interesting or enjoyable to them. They drink tomato juice because they like it, they hike because they enjoy it. It is a form of autonomous motivation and is the most effective type of motivation for behavior change
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SDT motivation category #2 Integrated motivation
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The behavior and its goals have become part of clients personal self concept. Client see's themselves as cyclists, runners or weight room regulars
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SDT motivation category #3 Identified regulation
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People engage in an activity because it helps them reach a meaningful goal, even though they may not actually enjoy it. People go on a hike because they know it will help them control blood pressure. People with this type feels autonomous
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SDT motivation category #4 Introjected regulation
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People engage in an activity because they think they should, even though they really do not want to. People motivated by this act to avoid feeling guilty or obtain self-worth. People join an exercise class because their spouse bullied them into it. This feels more like controlled regulation. People do not like being told what to do
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SDT motivation category #5 External regulation
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People engage in an activity solely from external pressure to avoid punishment or gain rewards. It is a form of controlled motivation. Rarely committed to long term change
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SDT - Factors that guide human development and influence lifestyle change #1 Autonomy
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People like to feel they have choices and are acting in accordance with their own values and wishes
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SDT factors that guide human development and influence lifestyle change #2 Competence
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People like to feel that they have some skill in the activities they are engaging in. They like to feel competent, or at least like they are improving and doing fairly well
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SDT factors that guide human development and influence lifestyle change #3 Connection
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People feel a bond to others. As social creatures humans have a basic drive to connect with others. These positive connections are motivational and they help people continue working toward their goals, even in the face of adversity
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Self efficacy predicts
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How much effort clients will exert in sticking to their program and how hard clients will persist in their behavior change efforts when facing difficulties
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What is important in strengthening at all stages of behavior change
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Self efficacy
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Precontemplators and contemplators tend to have
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Low self efficacy
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Much of the work of a HC with clients in the precontemplation and contemplation will be focused on
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Helping clients believe that they can modify their lifestyles and change problematic behaviors
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The more HC and clients can minimize the amount of self control needed what will happen
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The more successful clients will be. Clean up your environment (remove and keep from view the candy dish) This removes self control, because there is nothing to control. Its gone
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Habits are
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Comfortable and require little self control. The quicker lifestyle modifications become habits, the happier and more successful a client will be. People are creatures of habit and find it difficult to change their daily routines
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Researchers who study self control believe that
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People are able to tolerate only a relatively small disruption in their daily routines before experiencing stress
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Coping with stress requires
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A certain level of self control. It is more difficult to change a habit when under a lot of stress. Emotional energy that would otherwise be used to exert self control gets used up when a person is dealing with stress
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When should you encourage clients to begin a lifestyle program
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When stress levels are relatively low
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People who exercise in the morning tend to be
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Successful in sticking to their program
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Contrary to popular belief many overweight people have
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Great deal of self control
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Failure to lose weight is often attributed to lack of willpower, but it is usually attributed to
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Clients diet that was impossible to follow or clients totally unrealistic weight loss goals (20 lbs in 1 month)
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Changing behaviors becomes easier as
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Behaviors develop into habits
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Commonly used lifestyle modification among those who have been successful
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Physical activity at least one hour each day Eat low calorie, low fat diet Eat breakfast daily Checked body weight regularly Consistent eating pattern every day, weekends included
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What is the most common reason that people abandon their plans to change behavior
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Stress
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Lifestyle modifications should create as little
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Stress as possible
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Obesity is a chronic disease
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With no quick fix
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Client must understanding that achieving perfection is
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Impossible
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HC can help clients understand that
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Lapses are normal in the program. Accept them in stride and not be discouraged. Being discouraged can lead to total relapse
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Clients will want to focus on weight loss alone and the HC should help them focus on
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Their behavior. They have more control over their behavior than their weight. Behaviors are the means by which the weight loss goal will be accomplished
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New behaviors the clients are adopting should
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Require as little self control as possible so that they can become habits as quickly as possible
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Meal structure decreases the effort required for meal planning and decision making and reduces
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Temptation and guesswork. Clients who quickly develop a daily routine for eating will be most successful in modifying their lifestyles
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Researchers suggest encouraging people who are overweight to engage in
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Activity such as walking, doing yard work and taking stairs. This will give them a sense of accomplishment and not a hard routine to follow
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Obesity has been called
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An environmental issue. Environmental cues encourage excessive calorie intake and low levels of physical activity
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It is the HC responsibility to reinforce
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The pleasures and psychological benefits of physical activity
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Clients who disclose that stress and negative moods are especially disruptive to their eating habits should be
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Referred to a mental health specialist
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When is it important to set up systems for self-monitoring food intake and physical activity
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Early in the working relationship with each client
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Self monitoring systems usually consist of
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Written or computer forms that clients can record the behaviors they are working to change
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Research has consistently shown that self-monitoring
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Self monitoring is one of the most important & successful tools for weight control and weight maintenance. It increase peoples awareness to what they are actually eating each day
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Triggers
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Variables or factors that influence the client
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Cognitive restructuring requires developing a
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Mindful awareness of ones automatic thoughts or self talk
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HC can guide clients to rephrase automatic thoughts such as I must be perfect in my weight control behaviors to
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Nobody is perfect, I am making improvements in several areas and I am getting healthier and stronger each day
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Especially harmful attitude
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All or nothing. Clients are either on or off their diets, on means perfect, off is I'm a failure.
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According to research, programs should last
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16-26 weeks to foster success (4 months-6 1/2 months)
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Help clients understand
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It is human to make mistakes and that self forgiveness is the correct response to those mistakes
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Some people relapse because of the mistaken belief that behavior change programs are
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All or nothing
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HC can help clients see that lapses are
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Solvable problems and not indicators of failure
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Research suggest that lifestyle and weight management groups tend to be more effective
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Than individual consultation
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Groups provide
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Valuable support, motivation and information to one another
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tend to have low efficacy in terms of weight management
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precontemplators & contemplators
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role models
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people of similar age, gender, background who exercise regularly
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health coach has the most influence in this part of ecological perspective
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interpersonal
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health coaches to need to consider
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(exercise, diet, weight history0 biological, environmental, social, stress level
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parts of socio-ecological model (ecological perspective)
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individual, interpersonal, school, community, public policy
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the risk of weight gain increases when...
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friends and family gain weight; 57% friend
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what effects the perception fatness and acceptable body size
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friends and family..
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stages of change TTM
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precontemplation contemplation preparation action maintenance
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what model suggests that a person's health beliefs influence decision about behavior change; best used assessing obese clients
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health belief model
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what is the best option for addressing obesity?
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lifestyle modifications and perceive obesity as a health threat
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Theory that people need to feel competent, autonomous, and connected to others in the many domains of life; people are naturally motivated to pursue activities and goals they enjoy and they respond to external forces
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self determination theory
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people feel they are acting as a result of their free doing, because they want to (SDT)
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autonomous motivation
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people are doing something because they are pushed by an external force (SDT)
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control motivation
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people engage in an activity because it is interesting and enjoyable to them; most effective
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intrinsic motivation
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behavior has become integrated into a person's self concept (they see themselves as 'runners')
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integrated regulation
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engage in the activity because it helps them to reach a goal even though they may not enjoy it
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identified regulation
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engage in activity because they think they should, even though they do not want to. avoid guilt.. feels like being controlled; appease others
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introjected regulation
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engage in activity solely from external pressure to avoid punishment
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external regulation
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What are the principles of lifestyle modification?
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1. Self-determination theory and motivation to change 2. self -efficacy (operant) 3. Limited Self control 4. false hope/planning fallacy 5. relapse prevention 6. stress management (-) mood
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3 factors that guide human development
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1. autonomy 2. competence 3. connection
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self efficacy predicts...
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1. effort of client 2. persistence
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the 4 principles of limited self control
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1. limited resource 2. habits are comfortable and require little control 3. coping c stress requires more control 4. renewed daily
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social factors that influence life style modification
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friends, family, coworkers
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avoid feelings of... when lapses occur
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guilt and failure
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tend to have low efficacy in terms of weight management
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precontemplators & contemplators
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role models
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people of similar age, gender, background who exercise regularly
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health coach has the most influence in this part of ecological perspective (socio-ecological model)
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interpersonal
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cognitive restructuring
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consciously changing the way a person perceives/ thinks about something
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self control
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the control one exerts over their own feelings, thoughts, behaviors
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people's tendency to set unrealistic goals
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false hope syndrome
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people consistently underestimate the time, energy and resources needed to complete a task
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planning fallacy
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short term disruption in life style mod program
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lapse
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return to the former behavior.. "given up"
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relapse
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environmental cues
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Biggest triggers of food intake and activity
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health coaches to need to consider
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(exercise, diet, weight history0 biological, environmental, social, stress level
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most common reason someone abandons program
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stress (decreases self control, decr self eff, decr energy/motivation)
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one of the most important components of successful weight management
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self monitoring
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To help increase self-efficacy, HC should focus on _____ and a_____ early on
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participation and adherence
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9 Lifestyle Modification Strategies...
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1. Strengthen AM to change (learn hopes, dreams) 2. Increase readiness to change (educate info and motivate) 3. Realistic Goals (adherence) 4. modify environ cues 5. increase self eff 6. social support (social, logistic, partner, programs) 7. manage stress 8. Self monitoring systems 9. problem solve and constructive restructuring
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3 Benefits of getting "hooked" on exercise
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1. participating in PA program 2. decr stress 3. incr energy for self control
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4 Benefits of self monitoring....
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1. increases self awareness (mirror) 2. forges a link btw client and HC 3. tool for evaluating triggers 4. + reinforcement and incr self eff
