Section 5 - Behaviuor Change

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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


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)


Detail


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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


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

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

Documents

Section 5 - Behaviuor Change