CSEP-PATH Section 3: Behaviour Change, Theories, and Application

Vocabulary practice cards reviewing health behaviour change theories, CSEP-PATH steps 3 through 6, 24-Hour Movement Guidelines, and assessment tools.

Social Cognitive Theory (SCT)

A behaviour change framework proposed by Bandura (1977, 1986, 1998) emphasizing that individuals learn through experiences via dynamic, reciprocal interactions between the individual, their environment, and their behaviour.

Mastery Experience

The most robust source of self-efficacy in Social Cognitive Theory, where direct successful experiences boost confidence and perceived capability, while repeated failures erode it.

Vicarious Experience

A source of self-efficacy in Social Cognitive Theory where observing a relatable peer successfully perform or accomplish a task strengthens beliefs in one's own capabilities.

Social Persuasion

A source of self-efficacy in Social Cognitive Theory where credible communication, encouragement, and constructive feedback guide a person through a task or inspire their best effort.

Emotional State (SCT)

A source of self-efficacy in Social Cognitive Theory wherein a positive mood enhances one's self-efficacy, whereas elevated anxiety or distress undermines it.

Self-Regulation

A set of self-directed behavioural skills in Social Cognitive Theory that includes self-monitoring, scheduling and planning, setting goals, and positive self-talk to establish and maintain physical activity.

Autonomy

A basic psychological need in Self-Determination Theory defined as the feeling that an individual has personal choice and willingly endorses their own behaviour.

Competence

A basic psychological need in Self-Determination Theory characterized by the experience of mastery and feeling effective in performing one's activities.

Relatedness

A basic psychological need in Self-Determination Theory referring to the universal need to feel connected with and experience a sense of belongingness among others.

Amotivation

The point on the Self-Determination Theory continuum where an individual experiences an absence of motivation and has no intention or desire to engage in physical activity.

External Regulation

A form of extrinsic motivation in Self-Determination Theory where physical activity is driven entirely by external forces or social pressures, such as a doctor's orders following a diagnosis.

Introjected Regulation

A form of extrinsic motivation in Self-Determination Theory where an individual engages in physical activity without fully accepting it as their own, often driven by internal pressures such as guilt or a need to prove they can.

Identified Regulation

A type of extrinsic motivation in Self-Determination Theory where an individual consciously recognizes and values a goal as personally important, motivating them to participate in physical activity.

Integrated Regulation

The most autonomous form of extrinsic motivation in Self-Determination Theory, occurring when physical activity goals are fully assimilated into an individual's identity, values, and beliefs about personal needs.

Intrinsic Motivation

The most self-determined form of motivation in Self-Determination Theory, occurring when an individual values and participates in physical activity purely for the innate interest, pleasure, and satisfaction derived from it.

Pre-contemplation Stage

The initial stage in the Transtheoretical Model where an individual is not thinking about change, does not intend to modify their behaviour in the foreseeable future, and often exhibits an "I can't" or "I won't" mindset.

Contemplation Stage

The Transtheoretical Model stage in which an individual recognizes a problem exists and is actively considering change within the next $6\,\text{months}$, but has not committed to taking action ("I might").

Preparation Stage

The stage of the Transtheoretical Model where an individual is actively intending to initiate change within the next month and is taking preparatory steps to address the problem ("I will").

Action Stage

The Transtheoretical Model stage where an individual is actively modifying their behaviour and adopting new routines, though the change has been established for less than $6\,\text{months}$ ("I am").

Maintenance Stage

The Transtheoretical Model stage characterized by sustained behavioural change where new habits have successfully replaced old patterns for $6\,\text{months}$ or longer ("I have been").

Relapse (TTM)

The process of falling back into former behavioural patterns; within the upward spiral concept, each recurrence is viewed as an opportunity to learn and develop better coping strategies.

Health Action Process Approach (HAPA)

A health psychology framework that segments behaviour change into a non-intentional motivation phase (deliberation leading to goal intention) and a post-intentional volition phase (action planning, coping planning, and recovery self-efficacy).

Sedentary Behaviour

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

Active Couch Potato

A phenomenon describing an individual who achieves or exceeds physical activity guidelines (e.g., $> 60\,\text{min/day}$ of moderate-to-vigorous physical activity) but still accumulates high, uninterrupted amounts of sedentary time throughout the remainder of the day.

Sleep Hygiene

A set of behavioural, lifestyle, and environmental practices—such as maintaining consistent bed and wake times, avoiding late-day caffeine or alcohol, and keeping screens out of the bedroom—designed to promote quality sleep.

Step 3 - ADVISE

The stage of the CSEP-PATH protocol where the exercise professional summarizes physical activity, fitness, and lifestyle assessment findings in clear, non-technical terms using the CSEP-PATH Evaluation Summary.

Step 4 - AGREE

The stage of the CSEP-PATH protocol where the professional and client collaboratively examine options, realize commitment through change talk, and devise an individualized action plan using SMART goals and tactics.

Step 5 - ASSIST

The stage of the CSEP-PATH protocol where the professional increases client motivation and helps overcome barriers and ambivalence using targeted worksheets while remaining client-centred.

Step 6 - ARRANGE

The final stage of the CSEP-PATH protocol dedicated to wrapping up the session, organizing continuing support, scheduling follow-ups, logging physical activity, and establishing relapse prevention plans.

SMART Goals

A framework for establishing effective goals that are Specific (well-defined actions), Measurable (quantifiable markers), Actionable (based on client actions rather than outcomes), Relevant (meaningful to client), and Timed (defined deadline).

Motivational Interviewing (MI)

A collaborative, guiding communication style designed to empower clients to change by drawing out and strengthening their own intrinsic reasons, importance, and capacity for behavioural change.

Barriers to Physical Activity Worksheet

A CSEP-PATH assessment tool used primarily in pre-contemplation or contemplation stages where clients rate potential obstacles to physical activity on a scale from $1$ (not important) to $10$ (very important).

Decision Balance Worksheet

A CSEP-PATH tool used during contemplation or preparation where clients record expected gains and losses of increasing physical activity, scoring each on impact ($1\text{ to }3$) to evaluate whether benefits outweigh drawbacks.

First Step Planning Worksheet

A CSEP-PATH tool used during the contemplation stage where a client attempts a single day of an easy physical activity and rates enjoyment, convenience, and fit; a total score of $6\,\text{or above}$ indicates a viable starting option.

Relapse Planning Worksheet

A CSEP-PATH tool utilized in Step 6 (ARRANGE) where clients evaluate their confidence ($1\text{ to }5$) in maintaining an action plan over the next three months and prepare strategies to overcome anticipated disruptions.

Canadian 24-Hour Movement Guidelines for Adults (18–64 years)

Evidence-based guidelines recommending $\ge 150\,\text{minutes/week}$ of moderate-to-vigorous aerobic activity, muscle-strengthening twice weekly, light activity/standing, $7\text{ to }9\,\text{hours}$ of quality sleep, and $\le 8\,\text{hours}$ of sedentary time ($\le 3\,\text{hours}$ recreational screen time).

Canadian 24-Hour Movement Guidelines for Children and Youth (5–17 years)

Guidelines prescribing Sweat ($\ge 60\,\text{min/day}$ MVPA, including vigorous and bone/muscle strengthening $\ge 3\,\text{days/week}$), Step (several hours light activity), Sleep ($9\text{ to }11\,\text{hours}$ for ages 5–13, $8\text{ to }10\,\text{hours}$ for ages 14–17), and Sit ($\le 2\,\text{hours/day}$ recreational screen time).

Canada's Food Guide Plate Proportions

Nutrition guidelines advising that an individual's plate consist of plenty of vegetables and fruits ($\frac{1}{2}$ of the plate), protein foods ($\frac{1}{4}$ of the plate), whole grain foods ($\frac{1}{4}$ of the plate), and making water the drink of choice.