Concepts of Physical Fitness: Active Lifestyles for Wellness Corbin 17e, solutions manual and test bank 0078022576

Corbin - Concepts of Physical Fitness: Active Lifestyles for Wellness - 17e, solutions manual and test bank 0078022576

Concept 2: Self-Management and Self-Planning Skills for

Health Behavior Change

Concept Statement

Learning and regularly using self-management skills can help you adopt and maintain healthy lifestyles throughout life.

Learning Objectives

After completing the study of this concept, you will be able to:

· Identify and define the five stages of change and explain how the stages relate to making lifestyle changes.

· Describe the four key factors that influence health behaviors, describe components in each category, and explain how the factors relate to stages of change.

· Identify and describe the self-management skills that predispose and enable you to change and reinforce changes once you have made them.

· Identify and describe the six steps in self-planning and explain how they can be used to make personal plans for behavior change.

· Conduct self-assessments of your current stages for health behaviors and your self-management skills for making health behavior change.

· Identify related national health goals and show how meeting personal goals can contribute to reaching national goals.

Discussion Questions

· Why do people find it hard to change their behavior?

· Does changing one behavior make it easier to change other behaviors?

· Why is the stages of change model useful for health promotion?

· Can you be at different stages of change for different behaviors?

· What self-management skills do you need to work on to modify personal behaviors?

· What are the factors that predispose, enable, and reinforce interest in regular exercise?

· What can you do to make your exercise more enjoyable?

Outline

Making Lifestyle Changes

· Many adults want to make lifestyle changes but find changes hard to make.

· Practicing one healthy lifestyle does not mean you will practice another, though adopting one healthy behavior often leads to the adoption of another.

· People do not make lifestyle changes overnight. People progress forward and backward through several stages of change.

· Once maintenance is attained, relapse is less likely to occur.

Factors that Promote Lifestyle Change

· Various factors have been found to influence the adoption and maintenance of healthy lifestyles.

· Personal factors affect health behaviors but are often out of your personal control.

· Predisposing factors are important in getting you started with the process of change.

· Enabling factors move you from the beginning stages of change to action and maintenance.

· Reinforcing factors help you adhere to lifestyle changes.

Self Management Skills

· Learning self-management skills can help you alter factors that lead to healthy lifestyle change.

· It takes time to change unhealthy lifestyles.

Self-Planning for Healthy Lifestyles:

· Self-planning is a particularly important self-management skill.

· Step 1: Clarifying Reasons

· Clarifying your reasons for behavior change is the first step in program planning.

· Step 2: Identifying needs

· Self-assessments are useful in establishing personal needs, planning your program, and evaluating your progress.

· Periodic self-assessments can aid help determine if you are meeting health, wellness, and fitness standards and making progress toward personal health goals.

· Self-assessments have the advantage of consistent error rather than variable error.

· Step 3: Setting Personal Goals

· There are differences between short-term and long-term goals.

· There are differences between general goals and SMART goals.

· There are differences between behavioral and outcome goals.

· Different factors influence your success in meeting goals.

· Guidelines for beginners differ from guidelines for people who are more experienced when setting goals.

· Maintenance goals are also appropriate once goals have been achieved or when improvements aren't necessary.

· Making improvement can motivate you to reach long-term goals.

· Putting your goals in writing helps formalize them.

· Step 4: Selecting Program Components

· You can choose from many different program components to meet your goals.

· Step 5: Writing Your Plan

· Preparing a written plan can improve your adherence to the plan.

· Step 6: Evaluating Progress

· Self-assessment and self-monitoring can help you evaluate progress.

Strategies for Action

· To be effective, self-management and self-planning skills require a commitment to make changes in lifestyle.

· The lab worksheets that accompany each concept will help you learn the self-assessment, self-management, and self-planning skills necessary for behavior change.

· Assessing self-management skills that influence healthy lifestyles provides a basis for changing your health, wellness, or fitness.

Web Resources

Suggested Readings

Healthy People 2020

Critical Thinking Features

· A Closer Look: Blue Zones

· Technology Update: Health Apps for Smartphones

· In The News: Public Opinion Polls About Health, Wellness, and Fitness

Lab Activities

· Lab 2A: The Stage of Change Questionnaire

· Lab 2B: The Self-Management Skills Questionnaire

Terms

Adherence

Adopting and sticking with healthy behaviors, such as regular physical activity or sound nutrition, as part of your lifestyle.

Behavioral Goal

A statement of intent to perform a specific behavior (changing a lifestyle) for a specific period of time. An example is “I will walk for 15 minutes each morning before work.”

Enabling Factors

Factors that help you carry out your healthy lifestyle plan.

General Goals

Broad statements of your reasons for wanting to accomplish something. Examples including changing a behavior such as eating better or being more active, or changing a physical characteristic such as losing weight or getting fit.

Long-Term Goals

Statements of intent to change behavior or achieve a specific outcome in a period of months or years.

Outcome Goal

A statement of intent to achieve a specific test score (attainment of a specific standard) associated with good health, wellness, or fitness. An example is “I will lower my body fat by 3 percent.”

Personal Factors

Factors, such as age or gender, related to healthy lifestyle adherence but not typically under personal control.

Predisposing Factors

Factors that make you more likely to adopt a healthy lifestyle, such as participation in regular physical activity, as part of your normal routine.

Reinforcing Factors

Factors that provide encouragement to maintain healthy lifestyles, such as physical activity, for a lifetime.

Self-Confidence

The belief that you can be successful at something (for example, the belief that you can be successful in sports and physical activities and can improve your physical fitness).

Self-Efficacy

Confidence that you can perform a specific task (a type of very specific self-confidence).

Short-Term Goals

Statements of intent to change a behavior or achieve an outcome in a period of days or weeks.

SMART Goals

Goals that are Specific (S), Measurable (M), Attainable (A), Relevant (R) and Timely (T).

Stage of Change

The level of motivational readiness to adopt a specific health behavior.

Web Resources

Book Web Resources

· ACSM’s Fit Society Page www.acsm.org/access-public-information/newsletters/fit-society-page

· ACSM’s Health and Fitness Journal www.acsm.org/access-public-information/acsm-journals/acsm's-health-fitness-journal

· American Heart Association Health and Fitness Center www.heart.org/HEARTORG/

· American Red Cross www.redcross.org

· Centers for Disease Control and Prevention (overcoming barriers) www.cdc.gov/physicalactivity/everyone/getactive/barriers.html

· Healthy People 2020 www.healthypeople.gov/HP2020

· National Heart Lung and Blood Institute —Health Behavior Change www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/behavior.htm

· Robert Woods Johnson Foundation www.rwjf.org

· SMART goals www.projectsmart.co.uk/smart-goals.html

· Trust for America’s Health—BluePrint for Healthier America http://healthyamericans.org/report/55/blueprint-for-healthier-america

· Well-Being Index—Gallup Poll www.gallup.com/poll/wellbeing.aspx

Supplemental Web Resources

· Health Behavior News Service http://www.cfah.org/hbns/

· American Journal of Health Behavior http://www.ajhb.org/

· USA Today - Health News http://www.usatoday.com/news/health/default.htm

Laboratory Information

Lab 2A: The Stage of Change Questionnaire

This lab allows students to assess current level in the stage of change hierarchy for a variety of health behaviors.

Procedure:

1. For each health behavior listed in The Stage of Change Questionnaire, have your students assess their current “stage” in the stage of change hierarchy.

2. Have students complete the Conclusions and Implications sections of the lab.

Comments/Suggestions:

1. This lab provides a framework for useful discussions about the topic of stages of change.

Lab 2B: The Self-Management Skills Questionnaire

This lab allows students to assess the self-management skills that they currently possess to help them be physically active. Identifying other deficits in skills can help them to know areas that need improvement.

Procedure:

1. Have students follow the procedures in the text. Students should sum up their total score on the survey to see the overall amount of self-management skills they possess.

2. Have students complete the Results, and Conclusions and Implications sections of the lab.

Comments/Suggestions:

1. This lab provides a good justification for many of the learning activities and lab activities that are used in subsequent chapters. The goal of the class is to help them increase their self management skills so they can be more active later in life. Explain this concept to students so they understand why they are completing these different labs.