EXSC Unit 2 Exam

Environmental Factors

Social class, culture, gender, location, access to safe outdoors, sports teams

People

Friends, family, coaches, people that provide social influence and interaction during physical activity

Personal Characteristics

Traits and qualities of a person; height, weight, age, physical condition, personality

Theory of Planned Behavior

Idea that an individual’s behavior is influenced by their intention to engae in that behavior

Subjective norms

What impacts an individual to engage in the activity

What influences behavior in Theory of Planned Behavior

Attitude, percieved behavioral control, and subjective norms

Percieved behavioral control

Their perception of ease of difficulty to complete a behavior

Social Ecological Model

Belief that an individuals attitude, knowledge, and motivation play a large role

Also considered in Social Ecological Model

larger systems such as government policies, accesibility, safety, and neighborhood community and their influence can influence behavior

Layers of Social Ecological Model

Societal, community, relationships, and individual

Social Cognitive Theory

How personal/cognitive, behavioral, and environmental factors impact behavior

Personal/ Cognitive Factors

a person’s knowledge, expectation, and attitude

Environmental Factors

Social norms, access in community, and influence of others

Behavioral Factors

Skills, practice, and self-efficacy

Self-Efficacy

Belief in your own ability to complete an action

Health-Belief Model

Focuses on the idea that the likelihood that someone will engage in a behavior depends on their view of susceptibility and prevention of illness through exercise

Percieved benefits

Individual’s opinion on the effectiveness of exercise to prevent illness

Percieved barriers

Lack of motivation, facilities, or time

Percieved susceptibility

Individual’s worry of developing an illness

Cues to action

Things that stimulate your readiness to take an action in a behavior change

Transtheoretical Model

Acknowledges individuals are at different stages of contemplation and adoption of new behaviors

Precontemplation Phase

No intention of chaning their behavior

Contemplation

Considering starting a new behavior in the next 6 months

Preparation

Preparing to take action in the next month

Action

Have taken action and recently changed behavior within the past 6 months

Maintenence

Have engaged in the new behavior for atleast 6 months

Internal Barriers

Personal barriers

External Barriers

out of control; mostly environmental factors

Amotivation

Has no motivation to change their behavior

Extrinisic Motivation

Motivated by seperate outcomes like rewards, praise, or avoidance of shame

Intrinsic Motivation

Motivated b/c it is enjoyable and fulfilling; most effective

Steps of motivational interviewing

Express empathy, clarify discrepancies, don’t fight resistance, increase self-efficacy

SMART goals stands for

Specific, Measurable, Attainable, Relevant, Time-based

Exercise Adherence

Extent to which a person maintain active involvement in PA program

Verbal Communication

Uses words to share info

Visual Communication

Uses hand gestures, or demonstration of movement

Written Communication

Uses written text between 2 or more people

Kinesthetic Communication

Hands-on demonstration or queuing

Types of communication

Verbal, visual, written, kinestheitc

Arousal

Blend of physiological and psychological activation an individaul refers to intensity of motivation at any moment

Drive Theory

The higher the level of arousal, the greater their performance

Inverted U-Theory

Performance increases w/ arousal to a certain point; too much arousal can cause a decrease in performance; find a sweet spot

Catastrophe Theory

Performance increases w/ arousal to a certain point then drops off suddenly

Reversal Theory

Ability for athletes to interpret level of arousal in different ways means they can reverse their interpretation of arousal

Positive Reinforcement

Encourages behavior by giving a positive/reward

Negative Reinforcement

Encourages behavior by taking away a negative

Positive Punishment

Discourage behavior by giving something

Negative Punishment

Discourages behavior by taking something away

Sociology

Study of social life and how they interact

IDEA method

Identify Barriers, Develop potential solutions, Evaluate solutions, Act on a solution

Termination

Lifetime Behavior change; no desire to relapse

State anxiety

Anxiety in specific moments or tasks

Trait Anxiety

long-term consistent anxiety

Diaphramatic Breathing

Focus attention on breathing; rhythmic breathing

Progressive Muscular Relaxation (PMR)

Alternating muscular tensing and relaxing phase

Autogenic Training

Focuses on sense of warmth, and heaviness of muscle groups

Systemic Desensitization

Combines mental and physical techniques to replace fear response

Imagery/visualization

Creating an experience; mentally rehearse movement

Stages in Transtheorectical Model

Precontemplation, contemplation, preparation, action, maintennce, termination

What percentage of adults meet both the aerobic and muscle strengthening guideline?

20%

What percentage of adults meet the aerobic exercise guideline?

50%

What percentage of adults meet the muscle strengthening guideline?

30%

What is the least effective exercise to promote adherence

High intensity exercise