chapter 2 behavior modification chapter outline barriers to change motivation and locus of control...
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Chapter 2Behavior Modification
ChapterOutline
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Behavior modification
Research has convincingly documented the benefits of physical activity and healthy lifestyles
Most Americans accept this notion
People are still unable to adhere to a healthy lifestyle program
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Behavior modificationConvincing research is not enough to cause change in people
The science of behavioral therapy has shown that most behaviors are learned from the environment
Home, community, country, and culture
Family, friends, and peers; schools and workplaces; television, radio, and movies
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
A “toxic” environmentWe live in a “toxic” fitness and wellness environment
Physical inactivity is predominant
Learned behaviors; children watch adultsDrive 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
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
A “toxic” environmentFood portions have increased at restaurants
Patrons consume large amounts of foodFood servings are excessive and unhealthy
Entire pitchers of soda pop or beer are served instead of 8-ounce cups
Restaurants are colorful, well-lit, and nicely decorated to enhance comfort and appetite
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
A “toxic” environmentEscalators are easier to find than stairways
Automatic doors provide unimpeded movement
Exercise trails are sparse
Sidewalks do not exist or are in disrepair
Safety concerns keep citizens indoors during leisure hours
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Old habits die hardMost people do not start life with a weight problem
The time comes, around middle age, when people want to change but find this difficult to accomplish
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Barriers to changeProcrastination
Preconditioned cultural beliefs
Gratification
Risk complacency
Complexity
Indifference and helplessness
Rationalization
Illusions of invincibility
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
“Barriers to changeThe sooner a healthy lifestyle program is implemented, the greater will be the health benefits and quality of life ahead.”
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
97% of Americans see a need to incorporate exercise into their lives
Figure 2.1
70% of new and returning exercisers are at risk for early dropout
Exercise/exercise-dropoutcycle
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Critical thinkingWhat are the most frequent barriers to exercise that you encounter?
How about barriers that keep you from managing your daily caloric intake?
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termsMotivation: 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
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Locus of controlPeople with internal locus of control are usually
Healthier
More successful in adhering to exercise
People with external locus of control usuallyFeel powerless and vulnerable
Are at greater risk for illness
Few people have a completely external or internal locus of control
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Impediments to changeProblems of competence
Work to master skills
Select activities where skill exists
Problems of confidence
Give the healthy behavior a fair try
Visualize success
Divide goals into smaller objectives
Problems of motivation
Gain knowledge about why change is necessary
Set goals
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
The process of change
Transtheoretical ModelStages of change
Processes of change
Techniques of change
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Key termsPrecontemplation stage: Stage of change in which people are unwilling to change behavior
Contemplation stage: Stage of change in which people are considering changing behavior in the next 6 months
Preparation stage: Stage of change in which people are getting ready to make a change within the next month
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
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 2.2Transtheoretical model or stages of change model
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Figure 2.3Applying specific processes during each stage of change increases success rate
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Processes of changeUsing 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
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Processes of changeConsciousness-raising
Social liberation
Self-analysis
Emotional arousal
Positive outlook
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Processes of changeCommitment
Behavior analysis
Goal setting
Self-reevaluation
Countering
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Processes of changeMonitoring
Environmental control
Helping relationships
Rewards
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Table 2.1
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Techniques of changeNot to be confused with the processes of change
Within each process, apply any number of techniques of change to help you through that particular process
For example, following dinner, don’t snack
Instead, try go for a walk, go on a drive, play the piano, go to bed earlier
Use table 2.2 in the textbook for additional examples
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Goal settingGoals are most effective if they are
Well planned
Personalized
Written
Realistic
Embraced with positive thoughts
Short-term and long-term
Measurable
Time-specific
Monitored
Evaluated
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
Critical thinkingYour friend John is a 20-year-old student who is not physically active. Exercise has never been a part of his life, and it has not been a priority in his family. He has decided to start a jogging and strength-training course in 2 weeks. Can you identify his current stage of change and list processes and techniques of change that will help him maintain a regular exercise behavior?
Barriersto Change
Motivation and Locus of Control
Changing Behavior
The Process of
Change
Techniques of Change
Hoeger & Hoeger. All slides © Wadsworth Publishing.
End of Chapter