© 2010 cengage-wadsworth chapter 2 behavior modification outline: 1.living in a toxic health &...

© 2010 Cengage-Wadsworth

Chapter 2Behavior

Modification

Outline:1.Living in a Toxic Health & Fitness Environment2.Barriers to Change3.Self-Efficacy4.Motivation & Locus of Control5.Changing Behavior6.Behavior Change Theories7.The Process of Change8.Techniques of Change


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Exercise/exercise dropout cycle

• Research has documented the benefits of physical activity and healthy lifestyles

• Most Americans accept that exercise is beneficial to health

• 70% of new and returning exercisers are at risk for early dropout


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Living in a Toxic Health and Fitness Environment

• Most behaviors we adopt are a product of our environment

• Environment includes family, friends, home, school, workplace, television, radio, movies, community, country, and culture

• We live in a “toxic” fitness and wellness environment

• We overlook the ways our environment influences our behaviors, lifestyle, and health


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Living in a Toxic Health and Fitness Environment

• We incorporate learned behaviors into our own lifestyle

• Children watch adults– Drive 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 wearing seat belts


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Environmental Influences on Physical Activity

• Physical inactivity and poor diet are among the leading causes of death in the United States

• Most daily activities require almost no effort and negatively impact health, fitness, and body weight

• Examples: short car rides that replace walking/biking decrease energy expenditure by 50-300 calories, TV viewing 200 calories or more


1 2 3 4 5 6 7 8Our environment is not conducive to a healthy, physically active

lifestyle


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Environmental Influences onPhysical Activity

• A person must accumulate the equivalent of 5-6 miles of walking per day or 10,000-12,000 daily steps to be considered active

• People are moving less thanks to cell phones, escalators, automatic doors, intercom systems, television, etc.

• Excessive TV viewing is linked to obesity as it is a “snacking setting”

• Many cities lack safe places to exercise


1 2 3 4 5 6 7 8Walking and cycling are priority

activities in many European communities


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Environmental Influences on Physical Activity

• Communities are designed around the automobile, making pedestrians “obstructions”

• Walking and biking account for 10% of daily trips and the automobile accounts for 84% in the U.S.


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Environmental Influence on Diet and Nutrition

• Americans eat out more often today• Serving sizes have increased in restaurants--entire pitchers of soda pop or beer are served instead of 8-ounce cups

• “Value-marketing,” offering a larger portion for a small price increase, provides the restaurant or grocery with a profit and fools consumers into thinking they got a bargain

• Free soft-drink refills and more varieties of food on menus entice overeating


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Barriers to Change

• Lack of core values• Procrastination • Preconditioned cultural beliefs• Gratification• Risk complacency• Complexity• Indifference and helplessness• Rationalization• Illusions of invincibility


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Self-Efficacy

• The belief in one’s own ability to perform a given task is at the heart of behavior modification

• Determines the effort you put into all of your tasks and activities, how you feel, think, behave, set goals, make choices, motivate yourself, and pursue courses of action

• High self-efficacy enhances wellness• Self-efficacy can be increased by the type of environment we choose


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Motivation & Locus of Control

• Motivation: 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


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Changing Behavior

• The first step in behavior change is to recognize the problem

• Five categories of behaviors in the change process are – Stopping a negative behavior– Preventing relapse of a negative behavior

– Developing a positive behavior– Strengthening a positive behavior– Maintaining a positive behavior


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Stages of Change Model


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Transtheoretical Model

• Action stage: Stage of change in which people are actively changing a negative behavior or adopting a new, healthy behavior

• Maintenance stage: Stage of change in which people maintain behavioral change for up to 5 years

• Termination/adoption stage: Stage of change in which people have eliminated an undesirable behavior or maintained a positive behavior for over 5 years

• Relapse: To slip or fall back into unhealthy behavior(s) or fail to maintain healthy behaviors


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The Process 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


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Behavior Modification

• Behavior modification: The process of permanently changing negative behaviors to positive behaviors that will lead to better health and well-being


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• Consciousness-raising – obtain information about the problem

• Social liberation – provides opportunities to get involved

• Self-analysis – developing a decisive desire to change

• Emotional arousal – experience and express feelings about the problem and solutions


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• Positive outlook – taking an optimistic approach

• Commitment – accept responsibility to change

• Behavior analysis – determine frequency, circumstances, and consequences of behavior

• Goals – motivate change• Self-reevaluation – analyze feelings about the behavior


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Rewarding oneself when a goal is achieved, such as scheduling a weekend getaway, is a powerful tool

during the process of change


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Goal Setting and Evaluation

• Goals motivate behavioral change• Write SMART goals: An acronym used in reference to – Specific, – Measurable, – Acceptable, – Realistic, and – Time-specific goals


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• Goals are most effective if they are– Written – Specific

• Goals and objectives

– Measurable– Acceptable

• Self-set• Challenging• Compatible (with others)


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• Goals are most effective if they are– Realistic

• Attainable• Short-term• Long-term

– Time-specific – Evaluated

• Periodic evaluations

© 2010 cengage-wadsworth chapter 2 behavior modification outline: 1.living in a toxic health &...

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