Term
| 5 Behavioral Skills for Exercise |
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Definition
1. Sharing your intentions
2. Self-monitoring
3. Setting goals
4. Rewards
5. Social support |
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Term
| Behavioral Skill 1: Sharing your Intentions |
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Definition
Telling others about what you plan to do is a powerful motivator
- Charity events and sponsorship
- E-mail family members
- Tell roomates/co-workers
- Post goals where other may see them |
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Term
| Behavioral Skill 2: Self-Monitoring |
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Definition
Self-awareness is important for lasting behavior change
How to become self-aware?
- Self-monitor!
- Have clients keep a daily exercise log/diary or wear a pedometer.
Hundreds of studies support efficacy
- Provides an objective record of what you actually do, not just what you think you do.
- Encourages accountability
- Serves as a reward
- Helps you find solutions to problems by noticing patterns or trends in your behavior. |
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Term
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Definition
Specific
Measurable
Acceptable
Realistic
Time-phased |
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Term
| Behavioral Skill 3: Goal-Setting |
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Definition
| One of the best evidence-based, scientifically-sound strategies to increase self-efficacy, motivation, and behavior. |
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Term
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Definition
All can be achieved by following SMART principles
Long term (in 6 months)
Medium term (this month)
Short goals (this session)
Outcome goals
Performance goals |
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Term
| Behavioral Skill 4: Rewards |
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Definition
Positive Reinforcement
- Occurs when there is an increase in the likelihood of a behavior due to the addition of a reinforcer after a behavior.
- Ideally, it should convey information about the behavior or goal.
They have extrinsic and symbolic value |
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Term
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Definition
Exercise adherence is greatest if client participates in decision making process.
Supports autonomy.
When designing a program, let participants negotiate how they carry out exercise prescription. |
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Term
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Definition
Written and signed agreement of exercise prescription and goals.
Imparts feeling of commitment (value) and accountability.
Cardiac rehab patients who signed contract had almost 60% better compliance than non contract controls. |
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Term
| Behavioral Skill 5: Social Support |
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Definition
Comfort, caring, and assistance you receive from others.
Consistently linked to health outcomes. |
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Term
| Crazy messages about seeking support |
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Definition
"I should be able to do this on my own."
"It is a sign of weakness to ask other for support."
"I am embarrassed to let other know of my personal weaknesses."
"I should never burden anyone else with my feelings, personal concerns, or problems."
"If I let others know what I am trying to do, they will always be on my back."
"I hate to be reminded of things I know I need to be doing for myself." |
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Term
| Tasks for Social Support Team: |
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Definition
1. Give open and honest feedback about progress and efforts to change.
2. Positively reinforce you for your efforts to change rather than just reinforce the changes which you make.
3. Assist you in monitoring your efforts to change.
4. Listen and be understanding if you feel a lack of progress.
5. Kick you in the butt when needed to keep you on track.
6. Accept you in your new lifestyle and to continue to reinforce you in these changes.
7. Point out needed alterations in your lifestyle without nagging, harping, complaining, or criticizing. |
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Term
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Definition
Dog owners are more active than non-dog owners.
- But only when dog is of a moderate or large size.
Dog-owning walkers walk at faster speeds than non-dog owning walkers. |
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