| Date post: | 24-Dec-2015 |
| Category: |
Documents |
| Upload: | sheryl-marilyn-price |
| View: | 217 times |
| Download: | 0 times |
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Chapter 2
Behavior Modification
CHAPTER
OUTLINE
Physical Activity Is Healthy
Research has convincingly documented the benefits of physical activity and healthy lifestyles
Most Americans accept this notion
People are still unable to adhere to a healthy lifestyle program
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
97% of Americans see a need to incorporate exercise into their lives70% of new and returning exercisers are at risk for early dropout
2.1
Exercise/Exercise-Dropout Cycle
Behavior ModificationConvincing research is not enough to cause change in people
The science of behavioral therapy has shown that most behaviors are learned from the environment
Home, community, country, and culture
Family, friends, and peers; schools and workplaces; television, radio, and movies
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Key TermBehavior modification: The process of permanently changing negative behaviors to positive behaviors that will lead to better health and well-being
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
A “Toxic” EnvironmentWe live in a “toxic” fitness and wellness environment
Physical inactivity is predominant
Learned behaviors; children watch adultsDrive short distances
Automatically use elevators, remote controls, etc.
Order super-sized fast foods
Use recreational time to watch TV or surf the Internet
Smoke, drink, and abuse other drugs
Engage in risky behaviors, such as not wearingseat belts
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
A “Toxic” EnvironmentFood portions have increased at restaurants
Patrons consume large amounts of foodFood servings are excessive and unhealthy
Entire pitchers of soda pop or beer are served instead of 8-ounce cups
Restaurants are colorful, well-lit, and nicely decorated to enhance comfort and appetite
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
A “Toxic” EnvironmentEscalators are more accessible than stairways
Automatic doors provide unimpeded movement
Exercise trails are sparse
Sidewalks do not exist or are in disrepair
Safety concerns keep citizens indoors during leisure hours
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Old Habits Die HardMost people do not start life with a weight problem
The time comes, around middle age, when people want to change but find this difficult to accomplish
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Barriers to ChangeProcrastination
Preconditioned cultural beliefs
Gratification
Risk complacency
Complexity
Indifference and helplessness
Rationalization
Illusions of invincibility
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
“Barriers to Change
The sooner a healthy lifestyle program is implemented, the greater will be the health benefits and quality of life ahead.”
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Critical ThinkingWhat are the most frequent barriers to exercise that you encounter?
How about barriers that keep you from managing your daily caloric intake?
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Key TermsMotivation: The desire and will to do something
Locus of control: The extent to which a person believes he or she can influence the external environment
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Locus of ControlPeople with internal locus of control are usually
HealthierMore successful in adhering to exercise
People with external locus of control usuallyFeel powerless and vulnerableAre at greater risk for illness
Few people have a completely external or internal locus of control
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Impediments to ChangeProblems of competence
Work to master skills
Select activities where skill exists
Problems of confidenceGive the healthy behavior a fair try
Visualize success
Divide goals into smaller objectives
Problems of motivationGain knowledge about why change is necessary
Set goals
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
The Process of Change
Transtheoretical ModelStages of change
Processes of change
Techniques of change
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Key TermsPrecontemplation stage: Stage of change in which people are unwilling to change behaviorContemplation stage: Stage of change in which people are considering changing behavior in the next 6 monthsPreparation stage: Stage of change in which people are getting ready to make a change within the next month
Action stage: Stage of change in which people are actively changing a negative behavior or adopting a new, healthy behaviorMaintenance stage: Stage of change in which people maintain behavioral change for up to 5 yearsTermination/adoption stage: Stage of change in which people have eliminated an undesirable behavior or maintained a positive behavior for over 5 yearsRelapse: To slip or fall back into unhealthy behavior(s) or fail to maintain healthy behaviors
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
2.2Transtheoretical Model or Stages of Change Model
Applying specific processes during each stage of change increases success rate
2.3
Model of Progression and Relapse
Stage of Change Identification
1. I currently ____, and I do not intend to change in the foreseeable future.
2. I currently ____, but I am contemplating changing in the next 6 months.
3. I currently ____ regularly, but I intend to change in the next month.
4. I currently ____, but I have done so only within the last 6 months.
5. I currently ____, and I have done so for more than 6 months.
6. I currently ____, and I have done so for more than 5 years.
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
2.3
Stage of Change Classification
Processes of Change
Using the same plan for every individual who wishes to change a behavior will not work
Plans must be personalized
Timing is important in the process of willful change
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Processes of Change
Consciousness-raising
Social liberation
Self-analysis
Emotional arousal
Positive outlook
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Processes of Change
Commitment
Behavior analysis
Goal setting
Self-reevaluation
Countering
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Processes of Change
Monitoring
Environmental control
Helping relationships
Rewards
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
2.1Applicable Processes of ChangeDuring Each Stage of Change
Techniques of ChangeNot to be confused with the processes of changeWithin each process, apply any number of techniques of change to help you through that particular process
For example, following dinner, don’t snackInstead, try go for a walk, go on a drive, play the piano, go to bed earlier
Use table 2.2 in the textbook for additional examples
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Steps for SuccessfulBehavior Modification
Acknowledge that there is a problem Identify the behavior to change (increase physical activity, stop overeating, quit smoking)List advantages and disadvantages of changing the specified behavior
Decide positively that you will changeIdentify your stage of changeSet a realistic goal (SMART goal), completion date, and sign a behavioral contract
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Steps for SuccessfulBehavior Modification
Define your behavioral change plan: List processes of change, techniques of change, and objectives that will help you reach your goalImplement the behavioral change planMonitor your progress toward the desired goal
Periodically evaluate and reassess your goal
Reward yourself when you achieve your goal
Maintain the successful change for good
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Key Terms
SMART goals: An acronym used in reference to Specific, Measurable, Acceptable, Realistic, and Time specific goals
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Goal SettingGoals are most effective if they are
Written
SpecificGoals and objectives
Measurable
AcceptableSelf-set
Challenging
Compatible (with others)
RealisticAttainableShort-termLong-term
Time-specificMonitored Evaluated
Barriers to Change
Motivation and Locus of Control
The Transtheoretical
Model
The Process of Change
Techniques of Change
Goal Setting
Critical ThinkingYour friend John is a 20-year-old student who is not physically active. Exercise has never been a part of his life, and it has not been a priority in his family. He has decided to start a jogging and strength-training course in 2 weeks. Can you identify his current stage of change and list processes and techniques of change that will help him maintain a regular exercise behavior?
Barriers to Change
Motivation and Locus of Control
The Transtheoretical
Model
The Process of Change
Techniques of Change
Goal Setting
End of Chapter
