ACE® Health Coach > Behavior-change Models and Theories > Flashcards

Behavior-change Models and Theories Flashcards

Upon completion of this deck, the learner will be able to list and describe the five stages of change, recognize a client's readiness to change, define self-efficacy, describe the health belief model, and explain how autonomy, competence, and relatedness influence motivation. (70 cards)

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1
Q

Clients in the action or maintenance stage of the stages of change should receive coaching in what style?

A

Consultant

As a consultant, the coach can provide expert insights and tips, when requested by the client.

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2
Q

Define:

Health locus of control

A

Whether people tend to attribute their health to external factors (such as family members and genes and health providers), or internal factors (such as self-control and personal healthy efforts).

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3
Q

Clients in the preparation stage of the stages of change should receive coaching in what style?

A

Expert coach

This type of coaching style refers to coming to the client as a person who has been through the same challenges and can effectively work with the client to develop an action plan.

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4
Q

What are some traits of people in the action stage of the stages of change?

A
  • Desire for opportunities to maintain change
  • Starting to change beliefs and attitude
  • High risk for relapse
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5
Q

Define:

Intrinsic motivation

A

People are motivated to do a behavior because it is interesting or enjoyable to them.

Intrinsic motivation is a form of autonomous motivation and is the most effective type of motivation for behavior change.

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6
Q

The transtheoretical model of change emphasizes what in the aspect of behavior change?

A
  • Behavior change is a process over time.
  • There are several factors that affect change.
  • Determining a person’s readiness to change is paramount.
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7
Q

What are some strategies health coaches can use while coaching people in the maintenance stage of the stages of change?

A
  • Reevaluate current strategies
  • Plan for contingencies
  • Move from external to internal rewards
  • Reevaluate goals
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8
Q

What are some goals for helping clients in the preparation stage of the stages of change?

A
  • Co-create an action plan
  • Positive feedback and reinforcement
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9
Q

A majority of clients’ behaviors stem from what factors?

A
  • Friends
  • Family
  • Geographical location
  • Culture
  • Socioeconomic status
  • Life experiences
  • Work
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10
Q

According to the ecological perspective, what is the first level of the perspective that has the ability to shape all other factors?

A

Social and Cultural Norms and Expectations

An example of a social and cultural norm is food that is common in the region - fried food, vegetarian, farm to table, etc.

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11
Q

Define:

Readiness to change

A

How willing and prepared a person is to change a given behavior.

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12
Q

What are some traits of people in the preparation stage of the stages of change?

A
  • Seeking opportunities to engage in the target behavior
  • Looking for information regarding change
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13
Q

What are some environmental factors that could affect someone’s behavior?

A
  • Social norms
  • Community influence
  • Behavior reinforcement
  • Observational learning
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14
Q

Define:

Identified regulation

A

People perform an activity because it helps them reach a personally meaningful goal, even though they may not enjoy the activity very much.

For example, people may drink apple cider vinegar because they believe it will benefit their health even though they hate the taste of it.

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15
Q

What are some traits of people in the maintenance stage of the stages of change?

A
  • Empowered
  • Capable of coping with relapse
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16
Q

According to the ecological perspective, government regulations and support have what impact on health?

A

The government can control food prices, food availability, and sales tax.

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17
Q

What are the two main components in someone’s decision to change, according to the health belief model?

A
  • Health Threat
  • Health Behavior
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18
Q

What are some goals for helping clients in the contemplation stage of the stages of change?

A
  • Explore available options
  • Support cues to action
  • Provide basic structured guidance
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19
Q

What are some factors that affect the ecological perspective?

A
  • Interpersonal relationships
  • Institutional and organizational rules, regulations, and policies
  • Community design, social networks, and belief systems
  • Societal norms
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20
Q

Define:

Introjected regulation

A

People engage in an activity because they think they should, even though they do not want to.

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21
Q

According to the biopsychosocial model of health, health is comprised of what 3 factors?

A
  • Biological
  • Psychological
  • Social
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22
Q

People in the maintenance stage of the stages to change are where in their behavior change journey?

A

Clients in this stage have been incorporating their lifestyle change for at least six months.

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23
Q

Define:

Counter-conditioning

A

Substituting healthier behaviors for unhealthy behaviors

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24
Q

What is the health belief model?

A

A model stating that people’s ideas and emotions about illness, prevention, and treatment may influence health behaviors and decisions about changing or not changing behaviors.

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25
# Define: Stimulus control
Removing reminders to engage in unhealthy behaviors and replacing them with reminders for healthy behavior.
26
# Define: Integrated regulation
Behavior and its goals have become integrated into a person's self-concept. ## Footnote *For example. people with integrated regulation may identify themselves as a runner since it is a part of their lifestyle, regardless of if they enjoy it or not.*
27
What are some traits of people in the **precontemplation** stage of the stages of change?
* Unaware of a need to change * Underaware of a problem * Believe that their problem cannot be solved via behavior change
28
People in the **contemplation** stage of the stages to change are where in their behavior change journey?
Clients are considering making a change in their behavior but have not yet done so. ## Footnote *For example, clients in the contemplation stage may be sedentary but are considering becoming more active in the next few months.*
29
# Define: Ecological Perspective
Considering a person's behavior in the context of the larger environment.
30
# Define: Dramatic relief
Expressing negative feelings because the behavior is perceived to be bad or problematic, then feeling relief from deciding to change.
31
# Define: Social liberation
Taking advantage of opportunities to be around people who model healthy behaviors.
32
# Define: Self-liberation
Deciding to change and experiencing a new belief in the ability to change.
33
# Define: Environmental reevaluation
Realizing how behavior influences one's environment.
34
What are some traits of people in the **contemplation** stage of the stages of change?
* Aware of a problem * Weighing the risk vs rewards of change * Have little understanding of how to make a change
35
What are some strategies health coaches can use while helping people in the **precontemplation** stage of the stages of change?
* Validate a lack of readiness to change and clarify their decision * Encourage reevaluation * Personalize the risks * Utilize sources such as media and the internet to increase awareness * Explore clients personal values
36
# True or False: People with a more internal locus of control are more likely to exhibit positive health behaviors such as exercising regularly.
True ## Footnote *People with a more internal locus of control believe their health is due to internal factors that they control such as exercise, diet, and other healthy behaviors.*
37
Clients in the **precontemplation** stage of the stages of change should receive coaching in what style?
Nurturing ## Footnote *Clients in the precontemplation stage can quickly become defensive if they feel like they are being judged. Health coaches should convey a professional, friendly, and nonjudgemental attitude.*
38
According to the Values in Action Classification of Strengths, what are the 6 main virtues?
* Wisdom * Courage * Humanity * Justice * Temperance * Transcendence
39
# Define: External regulation
People engage in an activity solely from external pressure in order to avoid punishment or to gain a reward. ## Footnote *For example, children in school will run in gym class just to avoid punishment.*
40
What are some goals for helping clients in the **action** stage of the stages of change?
* Establish new behavior as a habit * Motivation
41
What is the self-perception theory?
Observes that in situations where people do not already have strong ideas, they may draw conclusions from the way they are already behaving.
42
What is learned helplessness?
A psychological state in which people have come to believe that they are helpless or have no control over situations.
43
# Define: Health Behavior
Behaviors related to or affecting health. ## Footnote *Another term for health behavior is health-related behavior.*
44
What are the five stages in the stages of **change model**?
1. Precontemplation 2. Contemplation 3. Preparation 4. Action 5. Maintenance
45
People in the **preparation** stage of the stages to change are where in their behavior change journey?
Clients in this stage have decided to change and are preparing to begin. ## Footnote *For example, people in the preparation stage may have joined a gym, made an appointment to work with an exercise professional, or bought new fitness attire.*
46
What is self-efficacy?
The degree to which a person believes in themself and thinks they can achieve a given task or behavior.
47
People in the **action** stage of the stages to change are where in their behavior change journey?
Clients in this stage have begun incorporating behavior-change plans into their day but have not yet mastered the goal for 6 months.
48
What are the two factors that comprise a **health behavior**, according to the Health Belief Model?
* Benefits * Barriers
49
What are some cognitive or personal factors that could affect someone's behavior?
* Knowledge * Outcomes * Expectations * Attitude
50
# Define: Autonomy
People feel as if they are behaving of their own free will.
51
# Define: Helping relationships
Seeking and using social connections for behavior change.
52
What are some goals for helping clients in the **maintenance** stage of the stages of change?
* Maintain support systems * Avoid boredom or burnout
53
What does the self-determination theory state?
Motivations can be influenced based on several factors including autonomy, competence, and relatedness.
54
What are some factors that can affect a person's level of self-efficacy?
* Mastery experiences * Motivational models * Persuasive messages * Stress
55
What impact does a person's built environment have in relation to health?
* Structure of the neighborhood * Locations and variety of markets and restaurants * Transportation options
56
What are some strategies health coaches can use while helping people in the **contemplation** stage of the stages of change?
* Validate lack or readiness * Encourage evaluation of the pros and cons of making change * Identify and promote new positive outcomes * Boost self-confidence
57
# Define: Locus of control
The extent to which people think things happen for internal vs external reasons
58
What are some goals for helping clients in the **precontemplation** stage of the stages of change?
* Increase awareness of risks * Focus on addressing something relevant to them
59
What are the two factors that comprise a **health threat**, according to the health belief model?
* Percieved susceptibility * Perceived seriousness
60
# Define: Self-reevaluation
Realizing change is an important part of life.
61
Clients in the **contemplation** stage of the stages of change should receive coaching in what style?
Socratic teacher ## Footnote *The socratic teacher style refers to someone who helps clients recognize their own strengths. This is achieved via motivational interviewing.*
62
# Define: Consciousness raising
Finding and learning new facts, ideas, and tips to support change.
63
# Define: Attributions
Explanations that people have for why things happen.
64
What are some strategies health coaches can use while helping people in the **preparation** stage of the stages of change?
* Verify underlying skills * Encourage small steps * Identify and assist with problem-solving * Identify social support
65
What are some strategies health coaches can use while helping people in the **action** stage of the stages of change?
* Behavior-modification strategies * Empower clients to restructure cues and social support * Increase awareness of relapse * Boost self-efficacy * Support clients in accountability and self-monitoring
66
People in the **precontemplation** stage of the stages to change have what thoughts concerning behavior change?
No intent of changing nor are they considering changing.
67
# Define: Reinforcement management
Increasing rewards for healthy behavior change and decreasing rewards for unhealthy behaviors.
68
What are some behavioral factors that could affect someone's behavior?
* Skills * Practice * Self-evaluation * Self-efficacy
69
# Define: Decisional balance
As people move through the stages of change, the way they feel about the target behavior changes
70
What is the social cognitive theory?
A theory that states behaviors are learned and influenced by: * Cognitive or personal behaviors * Behavioral Factors * Environmental Factors
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