fitt principle of ExRx effects on adherence
limited evidence that higher intensity programs may reduce adherence among novice exercisers. Professionals can take advantage of flexibility of current guidelines to develop an ExRx geared toward individual's preferences and goals without undue concern f
social cognitive theory
comprehensive theoretical framework that has been extensively employed in understanding describing and changing exercise behavior. Based on principle of triadic reciprocation; individual behavior and environment all interact to influence future behavior.
Self-efficacy
one's beliefs in capability to successfully complete a course of action such as exercise. Also influences thought patterns and emotional reactions.
Task self-efficacy
belief they can actually do the behavior
Barriers self-efficacy
believes they can regularly exercise in the face of common barriers such as lack to time poor weather and feeling tired.
outcome expectations
anticipatory results of a behavior. if specific outcomes are valued then behavior change is more likely to occur.
transtheoretical model
developed for understanding behavior change and is most popular approach for promoting exercise behavior. individuals are at different stages of readiness to make behavioral change and thus require tailored interventions. Five stages of change: precontemp
10 processes of change
strategies used by people in attempt to advance through five stages of change. Can be divided into two second order factors: a. experiential (consciousness raising dramatic relief self-reevaluation social reevaluation and social liberation); and b. behavi
decisional balance
assessment of relative weighting of the pros and cons of changing exercise behavior.
Strong and weak principle
suggests individuals need to increase their pros of exercising twice as much as they decrease cons of exercising as they progress through stages.
precontemplation to contemplation
processes focus: consciousness raising environmental reevaluation and dramatic relief. Decisional balance: pros less than cons. Self-efficacy = low.
contemplation to preparation
process focus: consciouness raising; environmental reevaluation; self-reevaluation; dramatic relief. Decisional balance: pros>cons. self-efficacy: increasing.
preparation to action
process focus: self-liberation. Decisional balance: pros>>cons. self-efficacy: high.
Action to maintenance
Process focus: stimulus control; reinforcement management; counterconditioning; helping relatonships. Decisional balance: pros>>cons. Self-efficacy: high
Health belief model
individual's belief about whether or not she or he is susceptible to disease and her or his perceptions of benefits of trying to avoid it influence her or his readiness to act. Theory is grounded in notion that individuals are ready to act if:
1. believe
Perceived susceptibility
beliefs about the chances of getting a disease/condition if do not exercise
Perceived severity
beliefs about seriousness/consequences of disease/condition as a result of inactivity
perceived benefits
beliefs about effectiveness of exercising to reduce suspectibility and/or severity
perceived barriers
beliefs about direct and indirect costs associated w/exercise
Cues to action
factors that activate change process and get someone to start exercising
Self-determination theory
individual has three primary psychological needs that they're trying to satisfy: a. self-determination or autonomy; b. demonstration of competence or mastery; c. relatedness of ability to experience meaningful social interactions w/others. Proposes motiva
Theory of planned behavior
postulates intention to perform a behavior is primary determinant of behavior.
perceived behavioral control
individual's belief about how easy or difficult performance of the behavior is likely to be.
social ecological
consider impact of and connections between individuals and their environments. Explicit recognition of relations between an individual and physical environment.
motivational interviewing
promotes engagement in PA. Varies from traditional counseling approaches by being client/patient centered. Doesn't espouse a particular theory but can be adapted and used in combination w/existing theories to help motivate change and confidence among indi
5 principles used to improve cohesion and lower dropout rates among exercise groups:
1. distinctiveness: creating a group identity.
2. positions: giving members of class responsibilities and roles for group.
3. group norms: adopt common goals for group to advice.
4. sacrifice: individuals in group may have to give up something for greater
disassociation strategies
encourage individual to block out feelings associated with exertion such as fatigue sweating or discomfort usually by focusing on positive thoughts and enjoyment.
association strategies
focuses on bodily sensations such as respiration temperature and fatigue.