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

2. 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

3. 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

4. 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

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

6. 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

7. 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

8. 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

9. 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

10. 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

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

12. 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

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

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

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

16. 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

17. Duration Aerobic Fitness 20-30 minutes/bout depends on purpose competition Weight Management 45-60 minutes/bout total caloric expenditure important

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

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

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

21. Estimating Resting Metabolic Rate Males RMR (kcal/d) = 88.362 + [4.799 x (ht)] + [13.397 x (kg)] – [5.677 x (age)] Amer J Clin Nutr, 40: 168-182, 1984 Females RMR (kcal/d) = 447.593 + [3.098 x (ht)] + [9.247 x (kg)] – [4.330 x (age)] Amer J Clin Nutr, 40: 168-182, 1984 Note: kg = bodyweight in kg; ht = height in cm; age = age in years

22. Estimating Resting Metabolic Rate World Health Organization Equations Age RangeEquationSD Males 18-30679 + [15.3 x (kg)]151 30-60879 + [11.6 x (kg)]164 >60487 + [13.5 x (kg)]148 Females 18-30496 + [14.7 x (kg)]121 30-60829 + [8.7 x (kg)]108 >60596 + [10.5 x (kg)]108 Report of a Joint FAO/WHO/UNU Expert Consultation. Energy and Protein Requirements. Geneva, Switzerland: World Health Organization, 1985.

23. Gary R. Brodowicz, Ph.D. Professor School of Community Health 503.725.5119 brodowiczg@pdx.edu ON TRAC 503.725.5128 Exercise Physiology Laboratory 260 Urban Center Building