goal
object or aim of an action to attain a specific standard of proficiency usually within a specified time limit
goal moderators
goal commitment, goal importance, self-efficacy, feedback, task complexity
specific
all goals should have a specific behavior that is targeted
measurable
all goals should be measurable in order to determine if the goal was in fact accomplished
attainable
goals should be challenging yet realistic enough that they can be achieved without perfection
reward
often times goals are set without a clear reason as to why they are important. if you give yourself a reason to achieve the goals they are more than likely going to achieve it
time frame
having an ending date for goals allows you to assess your progress, set new goals that are important to you, to modify a goal if you were unable to accomplish it in the designated time frame
short term
smaller goals you can accomplish in less than a month
long term
usually represent a pretty big change from where you are today, often require some time to reach, about a month or longer
methods of assessing PA
activity/HR monitors
observational
doubly labeled water
questionnaires
criteria for evaluating measures
reliability
validity
sensitivity to change
nonreactive
acceptable to respondent
acceptable cost
self monitoring
refers to systematic observation and recording of target behavior
external feedback
weight, testing results, calories burned, miles walked, weight lifted, compare to target goal
providing feedback
specific feedback based on motivation, goals and information provided in self monitoring records
amount depends on size of facility annd number of staff and clients and level of knowledge
behavioral barrier
anything that interferes with your intentions to adopt or engage in a behavior
objective barriers
focus on the methods of changing the social and physical environment
subjective barriers
focus on working with participant to help them refute their beliefs or think differently about their barriers
lack of time
plan and schedule your exercises time
fit in short bouts of exercise
lack of motivation
remind the participant of the reasons why they began the program
other possibilities to increase motivation include incentive, stimulus control, trying a new activity or social support
lack of support
encourage participants to be assertive
suggest that the participant be a leader and challenge non-supporters to joining
suggest that the participant build a supportive social network
lack of self esteem
reassure participant that feeling awkward is natural
suggest beginning a home based exercise program
confirm that the more they exercise the more natural it will feel resulting in increased self efficacy
children
recruit babysitters
exercise at home
when at a child's activity try exercising during it
badweather
plan ahead
have indoor exercises ready
dress appropriately
self concept
a person's multidimensional perception of their attributes and qualities that are within conscious awareness
objective account of who we are
self esteem
evaluation of self concept and feeling associated with that evaluation
how much one likes or values oneself
can be explained by how we feel about who wea re
cognitive element
how one consciously thinks about oneself when considering the discrepancy between ideal self and perceived self
evaluative component because it represents a judgement
affective element
refers to emotions that one has when considering the discrepancy between one's self and perceived self
encompasses how a person feels about themselves
behavioral element
refers to the behaviors of a person which are reflective of their feelings about themselves
manifested in such behaviors as assertiveness, resilience, being decisive and respectful to others
referred appraisal
how we think significant others perceive us
social comparison
the act of observing others and the comparing oneself with them
self efficacy advantages
generalized
more successful
interventions focused on improving self efficacy in exercise have been successful
research shows support across ages and cultures
self efficacy disadvantages
variation in the assessment
self enhancement hypothesis
behavioral choices are made on evaluation of potential consequences, and are directed by a need to feel competent, worthy or loved by others
people choose the option that has the greatest potential for enhancing feelings of competence and self esteem
behavioral self enhancement
choose behaviors that have a high probability of success
act in ways to maximize social approval and support
withdraw from activities that tend to result in failure, lack of success and negative affect
psychological self enhancement
discount the importance of activities that do not result in success and positive affect
shape attributions for events to present the self concept in the best light
engage in self affirmation and self verification when the self concept is threatened
classical conditioning
learning to associate 2 stimuli, pairing
operant conditioning
pairing a reinforcing or punishing event with a voluntary response in order to change the rate of responding
reinforcement
strengthens behavior
negative reinforcement
removal of an adverse stimuli
positive reinforcement
providing a positive reward
punishment
weakens a behavior
can be negative or positive
remove positive reward or producing a negative stimulus
cognitive control
also stimulus control
represent opposite processes that compete over the control of an individual's elicited behaviors
environment
objective factors that affect a person's behavior but are physically external
habits
automatic behavior
factors that reduce the risk of relapse
avoidance
environment re-engineering
self help groups
environmental re-engineering
removing cues that are used to prompt engagement in unhealthy behaviors or adding cues to engage in healthy behaviors
social support
the degree to which basic social needs are met through personal interactions
social constructionist perspective
proposed that support directly influences health by promoting self esteem and self regulation, regardless of presence of stress
relationship perspective
predicts that health effects of social support cannot be separated from relationship processes that often co-occur with support, such as companionship, intimacy and low social conflict
structural support
being a part of different networks and participating socially (social integration)
availability of others
functional support
perceived
subjective measure of the perception of support depending on individual characteristics and expectations
a stronger correlation with well being than actual support
types of social support
emotional, instrumental, informational, appraisal
emotional support
affective
loving, caring and empathy
instrumental support
tangible
aid or service
informational support
cognitive
giving info. or advice or suggestions
appraisal support
specific form of cognitive support, constructive feedback, affirmation of beliefs/values and social comparison
self talk
we give ourselves instructions through our inner dialogue
urge surfing
technique that likens urges to ocean waves
small when they start, grow in size and then break up and dissipate
strategies
avoid, alternative, substitute, delay
avoid
avoid having your urges around
alternative
change the way you do things so you have different options
substitute
find something else to replace your urge
delay
wait to fulfill your urge
stressors
demands made by the internal or external environment that upset balance, thus affecting physical and psychological well-being and requiring action to restore balance
orientation
developing an appropriate coping perspective
problem definition
specifying the problem and goal behaviors
identify all components
focus on one person's problem per session
generation of alternatives
brainstorming potential solutions
decision making
anticipating the probably outcomes of different
implementation and evaluation
trying out a plan and evaluating its effectiveness
problem solving training
facilitates adaptive appraisals and promote effective problem focused coping with stressors
behavior chain
pattern of behaviors that leads to a certain outcome
pattern of behaviors that results in a negative consequence
relapse prevention
behavioral self control approach to teach individuals how to anticipate and cope with the problem of relapse
most important during maintenance pphase
lapse
return to old behaviors for a few days or temporary cessation of new behavior
normal part of behavior and are not likely to cause someone to slip back into old habits
when coupled with emotions, feelings and guilt it turns to relapse
relapse
return to old behaviors for a move extended period of time
collapse
completely return to old behavior