Behavior Change KH 2520
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This 20 page Class Notes was uploaded by Apollo12 on Tuesday February 2, 2016. The Class Notes belongs to KH 2520 at Georgia State University taught by David Ferrer in Fall 2015. Since its upload, it has received 19 views. For similar materials see Principles of Physical Activity and Fitness in PHIL-Philosophy at Georgia State University.
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Date Created: 02/02/16
BEHAVIOR CHANGE:WHY HEAL THY ADHERENCE IS SO DIFFICUL T KH 2520 Department of Kinesiology and Health WHA T ISA HEAL TH BEHAVIOR? Health Behavior: behavior undertaken by people to enhance or maintain health Examples? Health Habit:a health-related behavior that is firmly established and often performed automatic,without awareness Can be good or bad FAT,SICK,AND NEARY DEAD WHY IS HEAL THY LIVING (ESPECIALL Y EXERCISE) SO DIFFICUL T? 1. Time- 70% of individuals cited it as a barrier 2. Energy- 59% 3. Motivation- 52% 4. Values and Personal Goals 5. Obesogenic Environment 6. Social & Media Influence 7. Cost 8. Cognitive Factors TIME,ENERGY ,AND MOTIVA TION 70% of people cite time as a major obstacle to exercise. 59% of people cite stress-related fatigue to impair exercise. 52% of people cite lack of commitment and motivation as a hindrance to exercise. VALUESAND PERSONAL GOALS People exercise for different reasons… Internal Health ExternalAppearance Feel better psychologically Socialize, etc. Some people have not been exposed to exercise as a way of life Some believe the costs of exercise outweigh the benefits EXTERNAL FACTORS Obesogenic Environment Cost External factors in the The average gym membership environment influence our health costs $55/month. in negative ways! Transportation This often doesn’t include Food childcare,transportation,etc. Occupation Media No excuses for students at GSU! While we are trying to live healthily,our environment is structured to help us FAIL! MEDIAAND CUL TURE We see on average 10,000 tv commercials per year. Instagram and twitter are correlated with depression and anxiety. Ads we see and hear influence us to buy quick,unhealthy food or quick fix weight-loss solutions. WHY CHANGEA NEGA TIVE HEAL TH BEHAVIOR? Physical and mental health influence every part of our being! Supersize Me http://www.youtube.com/watch?v=N2diPZOtty0 HOWTO CHANGEYOUR BEHAVIOR? First:understand your current health behaviors Second:understand where you want to be Third:set goals to help yourself get there See pg.93 in book TRANSTHEORETICAL MODEL OF BEHAVIOR CHANGE Stage 1:Precontemplation No intention or awareness of need to change behavior Stage 2:Contemplation Aware of a problem,thinking about change,but haven’t made the commitment Stage 3:Preparation Intends and is planning to change but hasn’t yet started Stage 4:Action Behavior is modified to overcome a problem Stage 5:Maintenance Work to prevent relapse and appreciate progress made HOW CANWETIPTHE SCALE IN OUR FAVOR… 1) Decision Balance 2) SMART goal-setting 3) Social support 4) Self-monitor 5) Contracts and prompts 6) CBT and REBT 7) Extrinsic rewards 1.DECISIONAL BALANCE SHEET Benefits of PA Barriers/Negatives of PA 2. 2. 3. 3. 4. 4. 5. 5. 6. 6. 7. 7. 2.SMAR T GOAL-SETTING Your Goal!!! Timely Realistic Accountable Measurable Specific 3.SOCIAL SUPPOR T • Social facilitation can improve performance depending on how the external presence is interpreted. 4.SELF-MONITORING 5.CONTRACTSAND PROMPTS Contracts- develop a contract to achieve a certain exercise goal and have someone else witness it.This creates a sense of ownership. Prompts- a cue that initiates a behavior.For example,placing your contract on your refrigerator will cue the thought to exercise. 6.ABC’S OF RET (RA TIONAL EMOTIVE THERAPY) E A B (activating (belief) (effective new event) belief) D C (emotional (dispute consequence) irrational belief)) 7.EXTRINSIC REWARDS Can be effective if beneficial and balanced with intrinsic rewards. What extrinsic rewards would you exercise for? TRUSTTHE PROCESS…
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