Exam 2

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