kin 345 exam 3 individual level influenced on PA

Which of the following is TRUE regarding the 5 stages of change?

Individuals in Stage 3 are not currently meeting the physical activity guidelines

According to behavioral choice theory, we can increase the likelihood that individuals will choose to engage in physical activity instead of a sedentary activity by:

Helping them identify physical activities they enjoy

Which of the following goals reflects the concept of shaping physical activity behaviors for individuals just getting started?

I will take a 10-minute walk this week, and a 15-minute walk next week

According to the article by Segar and colleagues, the exercise goals participants VALUED the most were:

Quality of life goals, Healthy aging goals, Current health goals were valued equally (all valued euqally)

The results of the study by Segar and colleagues showed women were most active after one year if they had which of the following superordinate exercise goals?

Quality of life

 How can we help individuals find 30 minutes a day?

Challenging common assumptions: ◦Education is an effective strategy to promote PA

◦We can scare people into being physically active

◦You need a gym to be physically active

factors that influence the behavior

motivation, self efficacy

motivation

◦Expected outcomes of physical activity

◦Enjoyment of physical activity

strategies to target them and change behavior

◦Self-regulation

◦Goal setting, planning, etc.

◦Self-monitoring

◦Relapse prevention

transtheoretical model

precontemplation —> contemplation —> preparation —> action —> maintenence

Stage 1: Precontemplation 

 Not currently physically active

 No intention to change behavior in the foreseeable future

 Do not see the value in exercising

Stage 2: Contemplation

 Not currently physically active, but thinking about becoming more active

 Aware of the benefits of exercise

 Intend to change behavior within the next six months

Stage 3: Preparation

 Doing some physical activity or intending to start within the next month

 Preparing for exercise (i.e., checking out local gyms, buying workout clothes, etc.)

 May be making small changes in PA levels already (e.g., taking stairs)

 Not meeting PA guidelines

Stage 4:
Action

You have a plan and are putting it in place: Individuals are exercising at recommended levels for health and fitness, Requires considerable commitment of time and energy, At high risk of dropping out of exercise program (behavior initiated within past 6 months)

Stage 5: Maintenance

Just part of your schedule, what you do on a regular basis,  Active lifestyle has been maintained for at least six months, ndividuals work to prevent relapse, Typically, highly confident in ability to maintain regular exercise

Stage 1 vs. 2

◦See value in exercising

Stage 4 vs. 5

 Improved confidence to maintain PA

why does stages of change matter?

Helps us understand patterns of human behavior, allows us to facilitate change of that behavior

stage 1 ex

Emphasize benefits and minimize costs; address myths/unrealistic expectations

stage 2 ex

Address barriers; set small, reasonable short-term goals (e.g., a 5-minute walk per day)

stage 3 ex

Develop specific plans for incorporating PA

stage 4 ex

Encourage PA tracking/monitoring; enlist social support

stage 5 ex

Set long-term goals; integrate various activities to reduce boredom