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Behavior Modification Minerva Duke-Caruso 5/23/2017 LTF 1 Student Learning Outcomes Learn the effect of environment on human behavior Understand obstacles that hinder the ability to change behavior Identify the stages of change 5/23/2017 LTF 2 Describe SMART goal setting Be able to write specific objectives for behavioral change. 5/23/2017 LTF 3 Goal Setting and Evaluation • To change, goals are essential – Motivate change • SMART goals – Specific – Measurable – Acceptable – Realistic – Time-specific LPFW 4 © Cengage Publishing Goal Paper Weight Reduction S M A R T 5/23/2017 LTF 5 Taking a Physical Education Class at EVC • Why is it so hard to change? • What triggers the desire to change? 5/23/2017 LTF 6 Most of our adopted behaviors are a result of our environment –Forces: • We often miss the subtle influences LPFW 7 © Cengage Publishing Exercise/Exercise Dropout Cycle LPFW 8 © Cengage Publishing Environmental Influences on Physical Activity • Changes in technology • Active • How many miles? • How many steps? LPFW 9 © Cengage Publishing Other • Television viewing • Long periods of sitting • Others © Cengage Publishing LPFW 10 Environmental Influence on Diet and Nutrition • How many calories a does a person in US consume? • Processed Foods? 5/23/2017 LTF 11 Others • Food socialization • Portion sizes • Disregard for hunger cues • “Value marketing” LPFW 12 © Cengage Publishing Environmental Influences on Diet and Nutrition • Increased variety • Difficult to make changes LPFW 13 © Cengage Publishing Barriers to Change 1. Lack of core values. 2. Procrastination. 3. Preconditioned cultural beliefs 5/23/2017 LTF 14 4. Gratification 5. Complexity 6. Indifference & helplessness 5/23/2017 LTF 15 Barriers to Change 7. Rationalization 8. Illusions of Invincibility 5/23/2017 LTF 16 Self-efficacy • Belief in one’s own ability to perform a given task • How does a person acquire this? LPFW 17 © Cengage Publishing MOTIVATION • Motivation comes within! • Is the glass Half full or • Half empty • External? 5/23/2017 Internal? LTF 18 Changing Behavior What is the first thing you have to do? 5/23/2017 LTF 19 Social Cognitive Theory – Change is influenced by • Relapse Prevention Model LPFW 20 © Cengage Publishing Transtheoretical Mode – Change is a gradual process involving several stages – Six stages LPFW 21 © Cengage Publishing Stages of Change Model LPFW 22 © Cengage Publishing Transtheoretical Model – Maintenance • Continues behavior for up to 5 years – Termination/adoption Stage LPFW 23 © Cengage Publishing The Process of Change • Positive outlook – Optimistic approach • Commitment – Accept responsibility to change • Behavior analysis – Determine behavior pattern • Goals – Having strong goals LPFW 24 © Cengage Publishing The Process of Change • Self-reevaluation – Analyze feeling about problem behavior • Countering – Substitute healthy behaviors for problem behavior • Monitoring – Increases awareness of desired outcome LPFW 25 © Cengage Publishing Groups 1. Besides an exercise program, what are five ways you could positively change your lifestyle? 2. List at least two behaviors for which you previously contemplated change but now are again precontemplative about them. Explain why you decided not to change. 3. What contributes to the sense of selfefficacy? 5/23/2017 LTF 26