350 Behaviour Change

Vocabulary flashcards covering health behavior theories (SCT, SDT, TTM, HAPA), CSEP-PATH steps 3 through 6, sedentary physiology, movement guidelines, and practical counseling worksheets.

Social Cognitive Theory (SCT)

A prominent behavior change framework founded by Bandura (1977, 1986, 1998) proposing that people learn through experiences via dynamic reciprocal interactions among the individual, the environment, and behavior.

Mastery Experience

The most robust source of self-efficacy in Social Cognitive Theory; successful experiences boost belief in one's capabilities, whereas failures undermine it.

Vicarious Experience

A source of self-efficacy in Social Cognitive Theory where observing a peer successfully complete a task strengthens an individual's belief in their own abilities.

Social Persuasion

A source of self-efficacy in Social Cognitive Theory involving credible communication and encouraging feedback that guides individuals through tasks and motivates best effort.

Emotional State (SCT)

A source of self-efficacy wherein positive moods boost an individual's confidence, while negative states like anxiety undermine it.

Self-Monitoring

A self-regulatory skill involving systematic tracking of personal behaviors, such as recording weekly walking distances in an activity log.

Autonomy (SDT)

A basic psychosocial need in Self-Determination Theory defined as the feeling of having choice, personal control, and willingly endorsing one's own behavior.

Competence (SDT)

A basic psychosocial need in Self-Determination Theory characterized by experiencing mastery and feeling effective in one's activity.

Relatedness (SDT)

A basic psychosocial need in Self-Determination Theory defined as the need to feel socially connected, cared for, and possessing belongingness with others.

Amotivation

The state along the Self-Determination Theory motivation continuum in which an individual has no intention or desire to engage in physical activity.

External Regulation

Extrinsic motivation driven entirely by external forces or pressures, such as initiating exercise solely because of a physician's urgent directive after a diagnosis.

Introjected Regulation

Extrinsic motivation where an individual participates in physical activity without fully accepting it as their own, often performing it out of guilt or to prove that they can.

Identified Regulation

Extrinsic motivation where an individual consciously values a goal as personally important and chooses to participate in physical activity to achieve that meaningful outcome.

Integrated Regulation

The most autonomous form of extrinsic motivation, in which physical activity goals are fully assimilated into self-identity, personal values, and beliefs about personal needs.

Intrinsic Motivation

Engaging in physical activity purely for the inherent pleasure, satisfaction, and sheer enjoyment derived directly from the activity itself.

Precontemplation Stage

The Transtheoretical Model stage in which an individual is not considering change and has no intention of changing behavior in the foreseeable future ("I can't" or "I won't").

Contemplation Stage

The Transtheoretical Model stage where an individual is aware a problem exists and considers changing within the next $6\,\text{months}$, but lacks commitment to action ("I might").

Preparation Stage

The Transtheoretical Model stage where an individual intends to take action within the next month and begins taking active preliminary steps toward change ("I will").

Action Stage

The Transtheoretical Model stage where an individual has actively modified behavior, but the new habits have been in place for less than $6\,\text{months}$ ("I am").

Maintenance Stage

The Transtheoretical Model stage where sustained behavioral modification has successfully replaced old habits for $6\,\text{months}$ or longer ("I have been").

Upward Spiral (TTM)

The cyclical learning process in the Transtheoretical Model where an individual learns from each behavioral relapse to build coping strategies and progress toward long-term maintenance.

Health Action Process Approach (HAPA)

A health behavior framework that divides behavior change into an open-minded motivation phase (forming intention) followed by a closed-minded volition phase (action and coping planning).

Step 3: ADVISE

The CSEP-PATH step dedicated to presenting and summarizing assessment findings in clear, non-technical language to explain how physical activity can address health and lifestyle concerns.

Step 4: AGREE

The CSEP-PATH step focused on collaboratively setting goals and devising a tailored action plan with SMART goals and tactics once the client expresses readiness through change talk.

Step 5: ASSIST

The CSEP-PATH step aimed at increasing motivation, exploring ambivalence, and overcoming client barriers using evidence-based counseling tools.

Step 6: ARRANGE

The CSEP-PATH step centered on meeting wrap-up, establishing a follow-up schedule, providing continuing support, and developing relapse prevention strategies.

Sedentary Behaviour

Any waking behavior characterized by an energy expenditure $\le 1.5\,\text{METs}$ while in a sitting, reclining, or lying posture.

Active Couch Potato

A person who meets standard physical activity guidelines by accumulating regular moderate-to-vigorous activity, yet remains sedentary for the vast majority of their remaining waking hours.

SMART Principle: Actionable

The component of SMART goal setting emphasizing that goals must be based directly on specific behaviors the client will perform rather than desired end-point outcomes.

Motivational Interviewing (MI)

A client-centered, guiding communication style designed to empower people to change by eliciting and drawing out their own internal meaning, importance, and capacity for change.

Decision Balance Worksheet

A CSEP-PATH tool designed for contemplation or preparation stages that enables clients to list, rate, and weigh the anticipated gains versus losses of increasing physical activity.

First Step Planning Worksheet

A CSEP-PATH tool designed for contemplation-stage clients to select and test a single manageable activity for one day, scoring it on enjoyment, convenience, and scheduling fit.

Alternatives for Action Worksheet

A CSEP-PATH tool used in pre-contemplation or contemplation stages to identify alternative pathways toward a goal, analyze advantages and disadvantages, and develop coping strategies.

Weekly Physical Activity Planner and Log

A CSEP-PATH self-monitoring tool used in Step 6 (ARRANGE) that promotes client accountability by scheduling planned sessions, recording completion, noting obstacles, and tracking post-exercise feelings.

Relapse Planning Worksheet

A CSEP-PATH tool used in Step 6 (ARRANGE) that gauges client confidence on a $1\text{ to }5$ scale, identifies high-risk derailing situations, and establishes recovery plans to minimize lapses.