1. Behavior Modification
CHAPTER
OUTLINE
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Chapter 2
Behavior Modification

2. Physical Activity Is Healthy
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Physical Activity Is Healthy
Research has convincingly documented the benefits of physical activity and healthy lifestyles
Most Americans accept this notion
People are still unable to adhere to a healthy lifestyle program

3. Exercise/Exercise-Dropout Cycle
2.1
97% of Americans see a need to incorporate exercise into their lives
70% of new and returning exercisers are at risk for early dropout

4. Behavior Modification
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Behavior Modification
Convincing research is not enough to cause change in people
The science of behavioral therapy has shown that most behaviors are learned from the environment
Home, community, country, and culture
Family, friends, and peers; schools and workplaces; television, radio, and movies

5. Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Key Term
Behavior modification: The process of permanently changing negative behaviors to positive behaviors that will lead to better health and well-being

6. Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
A “Toxic” Environment
We live in a “toxic” fitness and wellness environment
Physical inactivity is predominant
Learned behaviors; children watch adults
Drive short distances
Automatically use elevators, remote controls, etc.
Order super-sized fast foods
Use recreational time to watch TV or surf the Internet
Smoke, drink, and abuse other drugs
Engage in risky behaviors, such as not wearing seat belts

7. A “Toxic” Environment Food portions have increased at restaurants
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
A “Toxic” Environment
Food portions have increased at restaurants
Patrons consume large amounts of food
Food servings are excessive and unhealthy
Entire pitchers of soda pop or beer are served instead of 8-ounce cups
Restaurants are colorful, well-lit, and nicely decorated to enhance comfort and appetite

8. A “Toxic” Environment Escalators are more accessible than stairways
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
A “Toxic” Environment
Escalators are more accessible than stairways
Automatic doors provide unimpeded movement
Exercise trails are sparse
Sidewalks do not exist or are in disrepair
Safety concerns keep citizens indoors during leisure hours

9. Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Old Habits Die Hard
Most people do not start life with a weight problem
The time comes, around middle age, when people want to change but find this difficult to accomplish

10. Barriers to Change Procrastination Preconditioned cultural beliefs
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Barriers to Change
Procrastination
Preconditioned cultural beliefs
Gratification
Risk complacency
Complexity
Indifference and helplessness
Rationalization
Illusions of invincibility

11. Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Barriers to Change “
The sooner a healthy lifestyle program is implemented, the greater will be the health benefits and quality of life ahead.”

12. Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Critical Thinking
What are the most frequent barriers to exercise that you encounter?
How about barriers that keep you from managing your daily caloric intake?

13. Key Terms Motivation: The desire and will to do something
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Key Terms
Motivation: The desire and will to do something
Locus of control: The extent to which a person believes he or she can influence the external environment

14. Locus of Control People with internal locus of control are usually
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Locus of Control
People with internal locus of control are usually
Healthier
More successful in adhering to exercise
People with external locus of control usually
Feel powerless and vulnerable
Are at greater risk for illness
Few people have a completely external or internal locus of control

15. Impediments to Change Problems of competence Problems of confidence
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Impediments to Change
Problems of competence
Work to master skills
Select activities where skill exists
Problems of confidence
Give the healthy behavior a fair try
Visualize success
Divide goals into smaller objectives
Problems of motivation
Gain knowledge about why change is necessary
Set goals

16. Transtheoretical Model
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
The Process of Change
Transtheoretical Model
Stages of change
Processes of change
Techniques of change

17. Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Action stage: Stage of change in which people are actively changing a negative behavior or adopting a new, healthy behavior
Maintenance stage: Stage of change in which people maintain behavioral change for up to 5 years
Termination/adoption stage: Stage of change in which people have eliminated an undesirable behavior or maintained a positive behavior for over 5 years
Relapse: To slip or fall back into unhealthy behavior(s) or fail to maintain healthy behaviors
Key Terms
Precontemplation stage: Stage of change in which people are unwilling to change behavior
Contemplation stage: Stage of change in which people are considering changing behavior in the next 6 months
Preparation stage: Stage of change in which people are getting ready to make a change within the next month

18. Transtheoretical Model or Stages of Change Model
2.2
Transtheoretical Model or Stages of Change Model

19. Model of Progression and Relapse
2.3
Model of Progression and Relapse
Applying specific processes during each stage of change increases success rate

20. Stage of Change Identification
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Stage of Change Identification
1. I currently ____, and I do not intend to change in the foreseeable future.
2. I currently ____, but I am contemplating changing in the next 6 months.
3. I currently ____ regularly, but I intend to change in the next month.
4. I currently ____, but I have done so only within the last 6 months.
5. I currently ____, and I have done so for more than 6 months.
6. I currently ____, and I have done so for more than 5 years.

21. Stage of Change Classification
2.3
Stage of Change Classification

22. Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Processes of Change
Using the same plan for every individual who wishes to change a behavior will not work
Plans must be personalized
Timing is important in the process of willful change

23. Processes of Change Consciousness-raising Social liberation
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Processes of Change
Consciousness-raising
Social liberation
Self-analysis
Emotional arousal
Positive outlook

24. Processes of Change Commitment Behavior analysis Goal setting
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Processes of Change
Commitment
Behavior analysis
Goal setting
Self-reevaluation
Countering

25. Processes of Change Monitoring Environmental control
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Processes of Change
Monitoring
Environmental control
Helping relationships
Rewards

26. Applicable Processes of Change During Each Stage of Change
2.1
Applicable Processes of Change During Each Stage of Change

27. Techniques of Change Not to be confused with the processes of change
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Techniques of Change
Not to be confused with the processes of change
Within each process, apply any number of techniques of change to help you through that particular process
For example, following dinner, don’t snack
Instead, try go for a walk, go on a drive, play the piano, go to bed earlier
Use table 2.2 in the textbook for additional examples

28. Steps for Successful Behavior Modification
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Steps for Successful Behavior Modification
Acknowledge that there is a problem
Identify the behavior to change (increase physical activity, stop overeating, quit smoking)
List advantages and disadvantages of changing the specified behavior
Decide positively that you will change
Identify your stage of change
Set a realistic goal (SMART goal), completion date, and sign a behavioral contract

29. Steps for Successful Behavior Modification
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Steps for Successful Behavior Modification
Define your behavioral change plan: List processes of change, techniques of change, and objectives that will help you reach your goal
Implement the behavioral change plan
Monitor your progress toward the desired goal
Periodically evaluate and reassess your goal
Reward yourself when you achieve your goal
Maintain the successful change for good

30. Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Key Terms
SMART goals: An acronym used in reference to Specific, Measurable, Acceptable, Realistic, and Time specific goals

31. Goal Setting Goals are most effective if they are
Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Goal Setting Goals are most effective if they are
Written
Specific
Goals and objectives
Measurable
Acceptable
Self-set
Challenging
Compatible (with others)
Realistic
Attainable
Short-term
Long-term
Time-specific
Monitored
Evaluated

32. Barriers to Change
Motivation and Locus of Control
The Transtheoretical Model
The Process of Change
Techniques of Change
Goal Setting
Critical Thinking
Your friend John is a 20-year-old student who is not physically active. Exercise has never been a part of his life, and it has not been a priority in his family. He has decided to start a jogging and strength-training course in 2 weeks. Can you identify his current stage of change and list processes and techniques of change that will help him maintain a regular exercise behavior?

33. End of Chapter