Mgmt 445: Organizational Design and Change Personal Change Project Target & Justification Alternate Goal Information Topics Helping-Hindering Forces Action Steps Evaluation

Outline Theories/Models of Behavior Change trying to understand change Characteristics of Effective Goals S.M.A.R.T. Exercise Prescription F.I.T.T. Principle Nutritional Considerations

Theories and Models Health Belief Model Transtheoretical Model Relapse Prevention Model Theory of Reasoned Action Theory of Planned Behavior Social Learning/Social Cognitive Theory Social Support Ecological Approaches

Health Belief Model Four Critical Areas: severity of potential illness person’s susceptibility to that illness benefits of taking preventive action barriers to taking action Self-efficacy Cues to action

Transtheoretical Model 5 Stages (continuum) “readiness to change” 1) Precontemplation 2) Contemplation 3) Preparation 4) Action 5) Maintenance

Relapse Prevention Model Anticipation of problems with adherence neg. emotional or physiological states limited coping skills social pressure interpersonal conflict limited social support low motivation high-risk situations stress

Theory of Reasoned Action/Theory of Planned Behavior Behavior determined by person’s intention attitude toward the behavior influence of social environment Theory of Planned Behavior adds perceived control opportunities, resources, skills

Social Learning/Social Cognitive Theory Change affected by environmental influences personal factors attributes of the behavior itself Self-efficacy (belief in capability) Incentive to perform behavior (“+” > “-”) Person must value outcomes/consequences

Social Support Conceptualization/Measurement of Support Instrumental giving non-driver a ride to class Informational telling someone about a program Emotional phone call follow-up Appraising providing feedback/reinforcement

Ecological Approaches Sociocultural and Environmental Influences supportive environments bike paths, parks, policy Multiple levels individual, organizational, governmental Multiple settings schools, worksites, health care institutions, communities

S.M.A.R.T. Specific Measurable Attainable Relevant Time-based positive; realistic; performance- oriented vs. outcome-oriented

Short-Term and Long-Term Short-Term help you stay on track makes task seem easier builds confidence Long-Term planning important write it down revisit, review, revise

Exercise Prescription “F.I.T.T.” Principle Frequency how often? Intensity how hard? Time how long? Type (mode) what kind?

Exercise Prescription What is your goal? aerobic fitness competition, health weight management appearance, health Is there a difference? frequency intensity duration mode (type)

Frequency Aerobic Fitness 3 sessions/week Weight Management 5-7 sessions/week variety “accumulation”

Intensity Aerobic Fitness 50-80% VO 2 max 60-90% maximal heart rate Weight Management lower is better? “fat burning zone” total caloric expenditure regularity

Duration Aerobic Fitness minutes/bout depends on purpose competition Weight Management minutes/bout total caloric expenditure important

Type (Mode) Aerobic Fitness specificity running cycling Weight Management large-muscle activities weight-bearing enjoyable

Nutritional Considerations Nutritional Intake quantity and quality food pyramids energy needs Fads/Gimmicks/Quackery “diets” supplements

Intake vs. Expenditure Intake diet Expenditure basal metabolic rate (resting metabolic rate) physical activity most variable component

Estimating Resting Metabolic Rate Males RMR (kcal/d) = [4.799 x (ht)] + [ x (kg)] – [5.677 x (age)] Amer J Clin Nutr, 40: , 1984 Females RMR (kcal/d) = [3.098 x (ht)] + [9.247 x (kg)] – [4.330 x (age)] Amer J Clin Nutr, 40: , 1984 Note: kg = bodyweight in kg; ht = height in cm; age = age in years

Estimating Resting Metabolic Rate World Health Organization Equations Age RangeEquationSD Males [15.3 x (kg)] [11.6 x (kg)]164 > [13.5 x (kg)]148 Females [14.7 x (kg)] [8.7 x (kg)]108 > [10.5 x (kg)]108 Report of a Joint FAO/WHO/UNU Expert Consultation. Energy and Protein Requirements. Geneva, Switzerland: World Health Organization, 1985.

Gary R. Brodowicz, Ph.D. Professor School of Community Health ON TRAC Exercise Physiology Laboratory 260 Urban Center Building