section 5 - behaviuor change
TRANSCRIPT
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Section 5. Advanced Fitness Training Behaviour Change
1. Identifying and understanding the psychological benefits of exercise
What are the psychological benefits of Exercise?
Please add the benefits in the box below
Advanced Fitness Training - Behaviour Change
Introduction
Within this unit you will develop knowledge and understanding in the following
areas
Client history and attitude to exercise
- Identifying and understanding the psychological benefits of exercise.
- Identifying the potential barriers to exercise participation- Principles of behaviour change - Stages of Change Model
(Prochaska and DiClemente)- Determinants of behaviour change and the cognitive and behavioural processes to
progress through the stages of change
Motivational and exercise adherence strategies:- programming/prescription strategies- the principles of motivational interviewing- behavioral and outcome goal setting- social support
- social reinforcement- attentional strategies- Intervention / Motivational methods appropriate for each stage of- change of behaviour change
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Identifying and understanding the psychological benefits of exercise
The psychological benefits of regular exercise can be as significant as the
physical. Some, such as better self-esteem, come as an indirect result of
exercise and are fairly subjective. Others are a direct consequence of chemical
activity triggered by physical exertion
Identifying and understanding the psychological benefits of exercise (cont)
Complete the missing words
Level 3 Instructing Physical Activity and Exercise Underpinning knowledge
The psychological benefits of exercise are
1.
2.
3.
4.
5.
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Brain chemicals released during exercise, such as S., D..,
N, and E...., have strong effects on mood, helping
reduce feelings of anxiety, stress and depression, while also helping to
strengthen your immune system.
Chemicals triggered by physical exertion
Add detail to the diagram
Diagram of brain Showing location of pineal gland
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Detail
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Functions of serotonin in the human body include the control of the
following:-
A
S
M
T
M
B
C
M
E
D
Chemicals triggered by physical exertion (Cont)
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What is prolactin?
Please research the chemical Prolactin and add your findings below
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Chemicals triggered by physical exertion (Cont)
There are four types of endorphins within the human body; research as
many as you can, giving their name and a little detail of what they are
responsible for within the body.
Endorphin Detail
Level 3 Instructing Physical Activity and Exercise Underpinning knowledge
Detail
Detail
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2. Identifying the potential barriers to exercise participation
The barriers to exercise participation are broken down into four main
areas these include the following
Time constraints
Health or ageing
Motivation, attitude or encouragement
Availability or accessibility of facilities.
These Identified areas can be broken down further and have common elements
Barriers to exercise participation Time
Work commitments
Childcare commitments
Housework
A range of caring responsibilities
Barriers to exercise participation Health
Acute Obesity
Acute CHD
Acute recent injury Soft tissue, Muscle Tendons & Ligament, Bones &
Joints
Acute recent illness
Age related illness Acute osteoporosis
Barriers to exercise participation Motivation
Lack of intrinsic or extrinsic motivators
- Skills development
- Enjoyment
- Lack of relative knowledge of the benefits of exercise and activity
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Barriers to exercise participation - Facilities
Lack of or access to facilities which motivate participation
Principles of Behaviour Change - Stages of Behaviour Change
Helping Individuals Change Health Behaviours
Knowledge
A theoretical model to explain and predict behavior
(Trans-theoretical model)
Factors that influence health behaviors: attitudes, beliefs, and behavioral
skills
Skills
Behavior change strategies matched to stage of motivational readiness The ability to listen effectively and respond empathetically
Trans-theoretical Model of Behavior Change
Theoretical foundation: The trans-theoretical model of behavior change
Behavior change is a dynamic process involving attitudes, decisions, and actions.
Individuals progress through distinct, often non-sequential stages of change.
Intervention strategies must be matched to the stage a person is in.
Stages of change in exercise
Pre-contemplation: inactive, not considering exercise
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Contemplation: inactive, considering beginning exercise within next 6 mo
Preparation: plan to begin program within 1 mo
Action: active at criteria level for less than 6 mo
Maintenance: active at criteria level for 6 mo or more
Attitudes, beliefs, and behavioral skills that influence behavior change
Self-efficacy (belief in capability to engage in a specific behavior
successfully) Decisional balance (evaluating the pros and cons of the target behavior)
Processes of change (strategies used to change behavior)
- Experiential/cognitive
- Behavioral
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Promoting Exercise: Targeting Pre-contemplators and Contemplators
Key factors
Individual characteristics
Social influences
Environmental dynamics
Promoting Exercise: Individual Characteristics
Exercise history
Motivation
Perceived behavior control
Self-efficacy
Promoting Exercise: Environmental Dynamics
Cues or prompts
Access to facilities
Lack of time (real, perceived, skill related, motive)
Natural (climate, geography)
Constructed (quality of workout facilities, traffic)
Considerations for Marketing Exercise
Reduce the perceived costs and increase the perceived benefits of being
active.
Provide practical support and encouragement.
Include motivational prompts suited to the target group.
Reduce environmental barriers.
Enhancing Adherence: Methods of Behavior Change
Assess.
Physiological (physical fitness, health)
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Psychosocial (goals, motivation)
Evaluate past attempts at change.
Self-monitor to identify barriers and supports.
Enhancing Adherence: Methods of Behavior Change (continued)
Enhance self-efficacy through the following:
Set up mastery experiences(Positive Competence)
Provide verbal encouragement.
Provide successful models.
Offer information about normal physiological responses to exercise and how
to interpret them.
Methods of Behavior Change: Goal Setting
Define goals in behavioral terms (measurable).
Set specific goals. (SMART or SMARTER)
Make the goals flexible.
Include short-term and long-term goals.
Make the goal challenging but achievable.
Address physiological factors.
Consider environmental influences.
Provide timely and specific feedback.
Methods of Behavior Change: Reinforcement
Temporally close to target behaviour
Tangible or intangible
Meaningful to the participant
Addition of something positive or removal of something negative
Methods of Behavior Change: Behavioral Contracts
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Principles
Contracts should specify goal-directed behaviors.
Terms should be very clear.
Contracts should be generally positive.
Contracts should be fair.
Procedures should be systematic and consistent.
At least one other person should participate.
Methods of Behavior Change: Relapse Prevention
Relapse occurs when a person stops a healthy behaviour and goes back to
unhealthy habits.
High-risk situations increase the risk of relapse.
Relapse prevention attempts to identify and deal with potential high-risk
situations.
Health Fitness Counseling Communication Skills Social supports
Effective listening
Attend to verbal and nonverbal messages.
Identify overt message and underlying meaning. Practice responsive listening.
Empathetic responding
Communicate understanding.
Maintain nonjudgmental reactions.
Dont make assumptions
Be honest and supportive
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Social reinforcement
Social reinforcement - definition
The strengthening of a response with a social reward such as a nod of approval,
a parent's love or attention.
involves various sorts of access to and interaction with others
These interactions need to acceptable to the individual, but still push
boundaries
Peer group development
Peer assessments
Further reading Physical fitness and Wellness - Amazon Books
Attentional strategies
Take away the mystery of Exercise
Reduce anxiety
Vary instructions
Develop appropriate planning and reviewing of client
Use differing behaviour and motivational strategies
Encourage structured patterns of exercise
Get clients organised
Plan in relaxation
Level 3 Instructing Physical Activity and Exercise Underpinning knowledge
http://books.google.co.uk/books?id=341lBfOGaJcC&pg=PA95&lpg=PA95&dq=social+reinforcement+fitness&source=bl&ots=qT5rH9nGy_&sig=lw2CMwUy6NZMw28kqdjR5ER7HXk&hl=en&ei=fDj-TP2CBcOChQeylsjgCw&sa=X&oi=book_result&ct=result&resnum=1&ved=0CBkQ6AEwAAhttp://books.google.co.uk/books?id=341lBfOGaJcC&pg=PA95&lpg=PA95&dq=social+reinforcement+fitness&source=bl&ots=qT5rH9nGy_&sig=lw2CMwUy6NZMw28kqdjR5ER7HXk&hl=en&ei=fDj-TP2CBcOChQeylsjgCw&sa=X&oi=book_result&ct=result&resnum=1&ved=0CBkQ6AEwAA