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'On the Web' is an internet-based supplement that provides additional web content to supplement the material in Concepts of Fitness and Wellness. Browse through the whole document to explore web content related to this concept. If you know the specific 'On the Web' number or page number of the web icon in the text you can click on the direct link you are looking for below. Click here to access the other Online Learning Center resources available from the McGraw Hill Website (http://www.mhhe.com/corbin7e). The material available here is for the exclusive use of students and instructors using the Concepts-based textbooks. All rights reserved (McGraw Hill Higher Education). On the Web - Concept 02Web02-01: Stages of Change Model Web02-02: Behavior Change Tips and Strategies Web02-03: Reasons for Behavior Change Web02-04: SMART Goals and Goal Setting Guidelines Web02-06: Perceptions of Behavior Change Web02-07: Theories and Models of Behavior Change Web 02-08 PDA software for Tracking Behavior Change Web02-09: Supplemental Web Resources Web02-10: Supplemental Readings Web02-01: Stages of Change ModelThe Stages of Change Model is currently one of the most widely used models for behavior change research. The model suggests that behavior change strategies must be adapted to fit an individual's motivational stage of readiness. The five different stages are Precontemplation, Contemplation, Preparation, Action and Maintenance. Click here to learn more about the Stages of Change Model. Many people assume that if you adopt one positive lifestyle habit that you will automatically adopt other ones. The most common assumption that people make is that people that are physically fit eat a healthy diet. While a healthy diet certainly can contribute to optimal performance the behavioral and cognitive skills required for both behaviors are very different. Most studies on lifestyle behaviors have found that there is little correspondence among health behaviors. The various behaviors that comprise a healthy lifestyle are typically related but not always highly correlated. This concept is easy to appreciate within the structure of the Stages of Change model. For example, a person can be at contemplation in one behavior but in preparation for another. Clearly, it is difficult to always be abiding by every recommended lifestyle behavior at the same time but that is certainly a worthwhile goal. See the example below of different stages of change for different lifestyles:  Visit the Cancer Prevention Research Center at the University of Rhode Island to learn more about The Transtheoretical Model and Stages of Change. This research group has contributed to the initial development of this theory and continues to advance research on the application of the model to a variety of health related topics, including physical activity. Web02-02: Behavior Change Tips and StrategiesPermanent behavior change requires considerable effort to learn and apply new behavioral skills and to use them in daily life. The book provides a detailed assessment of behavioral skills that will help you determine strengths and weaknesses. There are a number of useful web-based resources and links that can be helpful in learning about how to make behavior change. A Goal Achievement Worksheet developed by the National Wellness Institute provides an example of creating plans for lifestyle change. There are also a number of useful resources that may provide valuable information to keep you moving forward on your efforts at living a healthy lifestyle. Try out the following links.
Web02-03: Reasons for Behavior ChangeThe most common reasons that people give for starting an exercise program are to improve health/fitness or improve their appearance. These are pretty strong motivators for short-term purposes but usually the salience of these motivators begins to wane over time. One reason for this is that people can quickly become frustrated with the progress they are making on their exercise goals. They may find that their weight is not coming off as fast as they wanted it to or that they are not improving their health or fitness as quickly as they had hoped. By focusing on these products associated with exercise, it is easy for individuals to eventually become dissatisfied with exercise and to give up. Research on exercise adherence has suggested that the most common characteristic of regular exercisers is that they exercise for intrinsic reasons rather than for some external reward or benefit. For these individuals, the rewards of exercise come from being active (the Process) rather than what results from this participation (the Product) Being aware of this distinction can be useful in staying motivated with exercise. Rather than focusing on specific extrinsic or "product-related goals" (e.g. losing 4 lbs a month), it is more beneficial to set "process-based" goals (e.g. exercising 3 days a week). By focusing on the process of being active you are more likely to identify and endorse the intrinsic benefits from being physically active. The additional benefits (products) associated with physical activity will come in time. Remember, "If you do the Process, the Product follows". The listing below categorizes some of the common reasons people give for being physically active into Extrinsic or product-based reasons and intrinsic or process-based reasons. Aspects of this scale are also utilized in Lab 5A.  Web02-04: SMART Goals and Goal Setting GuidelinesGoals are a critical step in achieving lifestyle change. There are five critical steps in effective goal setting, and the acronym SMART is used to help you remember the steps. Listed below are the five steps that should be followed when setting a goal. Goals should be: S = Specific To begin changing your lifestyle, you can follow these SMART steps with this worksheet. This worksheet allows you to check some of the lifestyle changes you would like to make, and then begin working on a few of them. The following website provide helpful information on setting SMART goals. http://www.umich.edu/smart Web02-05: Self-MonitoringSelf-monitoring is an important behavioral skill that helps a person maintain involvement in physical activity. One major goal of this book/course is to help you become an 'independent exercise consumer'. This means that you will have the knowledge, skills and attitudes that help you remain active for the rest of your life. While trained experts in the field can provide useful advice about training and exercise prescription, the goal is to help you be your own personal trainer. The Stairway to Lifetime Fitness is a useful way to understand the steps needed to help you become your own personal trainer. Developing a personal exercise pattern and learning to evaluate your personal fitness are two important skills that you will learn and apply in this class. See the image and description below:  The first step in the Stairway to Lifetime Fitness is to do regular physical activity and to achieve a base level of fitness. To develop long term exercise habits it is important to establish personal exercise patterns that fit your own personal needs, interests and beliefs. Periodic self-evaluation can help you monitor your progress and to develop a program that works best for you. Once a person goes through this process, they begin to learn more about their physical capabilities and how their body responds to exercise. This helps you become a "problem solver" in the exercise domain. As you ascend the stairway, you become more independent and are more likely to continue on your own! Logging your activity patterns is an effective way to learn and develop self-monitoring skills. Web02-06: Perceptions of Behavior ChangeMany people believe that it is too difficult to change their lifestyle, and that good health and wellness is out of their control. WebMD provides a simple tool that contains tips on what you can do today to change your lifestyle. Just click this link (WebMD), enter your age group, gender, and click submit for changes you can begin today. Web02-07: Theories and Models of Behavior ChangeThere are a variety of theories and models that have been developed to understand the factors influencing behavior change. Each of the models provides a slightly different view or perspective of the behavior change process and add to the knowledge base about how people adopt and maintain healthy lifestyles. There is a considerable body of literature on each of the models or theories. Brief descriptions of each theory is provided along with some key references. Transtheoretical ModelThe Transtheoretical model is a comprehensive model which integrates different behavioral change theories and constructs including Self-efficacy, Decision balance, Social support, Relapse prevention. An important advance of this model is that it suggests that different behavioral modification techniques may be needed depending on a person's stage of motivational readiness for change. Click here to read an overview of the transtheoretical model by some of the original developers of the construct at the University of Rhode Island. Key reference:
Health Belief ModelThe health belief model assumes that a person will adopt appropriate health behaviors if they feel the consequences are severe and feel personally vulnerable. A person's ability to adopt the change will depend on the relative balance of barriers to implementation versus the benefits of change. This "decision balance" construct is a common construct in many behavioral theories. The model originated in the 1950's based on work by Rosenstock. At the time, the model provided guiding principles as the public health service started moving from treatment towards prevention. While the model has provided some useful constructs, it has proven to be more valuable in understanding the cessation of negative behaviors (smoking or drinking) rather than the adoption of positive behaviors (exercise, healthy diet). Key Reference:
Social Cognitive TheorySocial cognitive theory (SCT) is an extension of social learning theory. The model proposes reciprocal interactions among a person, their behavior and their environment. For example, a person's environment is thought to influence a person's behavior and a person's behavior can then reciprocally influence their environment and/or their attitudes and beliefs. An important construct in SCT is largely based on the construct of self-efficacy. Motivation toward an activity is thought to be highest if a person possesses high levels of self-efficacy and feel a sense of dissatisfaction with their present state. Key Reference:
Theory of Reasoned ActionThe theory of Reasoned Action suggests that a person's behavior is directly related to their intention to change the behavior. If you can change their intention, it is considered an important step towards behavior change. The two factors thought to influence a person's intention are attitudes (beliefs) and the social environment or social norm. Attitude is thought to be made up of expectencies about a behavior or outcome and value placed on this outcome. For example, a person can have a positive expectation that exercise would lead to beneficial results but may not value that outcome strongly enough to change their behavior. Social norm is held to be comprised of the perceived social norms and a person's willingness to comply with them. Collectively, attitudes and the social norm are thought to influence intent which then can influence activity behavior. Key Reference:
Theory of Reasoned Action and Planned BehaviorThe theory of Planned Behavior is an extension of the theory of Reasoned Action. The construct of "behavioral control" was added to the model and it is thought to influence both intentions and ability to carry out those intentions. The diagram below shows the basic tenets of the theory of Planned Behavior. Key Reference:
Self-Determination TheorySelf-determination theory contends that the primary psychological needs of autonomy, competence and relatedness lead individuals to seek and meet the challenges of life. Central to self-determination theory is the importance of choice in a person's life (autonomy). Perceptions of competence at mastering life's tasks are also critical to the theory. Self-determination theory, and its subtheory Cognitive Evaluation Theory emphasize the construct of Intrinsic Motivation as a key determinant of subsequent behavior. As applied to exercise behavior, if a person feels personally interested or attracted to the challenges in physical activity they will be more likely to seek out opportunities to participate. The model shown below reveals the differences in levels of autonomy across the motivational continuum from intrinsic to extrinsic motivation.  Key Reference:
Web 02-08 PDA software for Tracking Behavior ChangeApple Nike + iPod Cnet Smartphone and Pocket PC Magazine Diet and Exercise Assistant 4.0 Body for Life Companion (BFL) Palm Fitness Plus The Athlete's Diary 40 Pocket Workout Personal Trainer-PDA Personal Health and Diet Manager Web02-09: Supplemental Web ResourcesACSMS's Fit Society Page - http://www.acsm.org/health+fitness/fit_society.htm ACSM's Health and Fitness Journal - http://www.acsm.org/publications/health_fitness_journal.htm American Heart Association Health and Fitness Center - http://www.justmove.org American Red Cross - http://www.redcross.org Journal of Sport and Exercise Psychology - http://www.humankinetics.com/products/journals/journal.cfm?id=JSEP The Sport Psychologist - http://www.humankinetics.com/products/journals/journal.cfm?id=TSP Web02-10: Supplemental ReadingsReferences New to 7e/14eAmerican Health Association. 2005. American Heart Association Guidelines for Cardiopulmonary Resuscitation and Emergency Cardiovascular Care. Circulation. 112 (24 supplement):IV 1-203 (a series of articles). Brannon, L. and J. Feist. 2006. Health Psychology - An Introduction to Behavior and Health 5th ed. Stamford, CT: Wadsworth. Breslow, L. 2006. Health measurement in the third era of health. American Journal of Public Health. 96 (1):17-19. Burgard, M. and Gallagher, K. I. 2006. Self-monitoring: Influencing effective behavior change in your clients. ACSM's Health and Fitness Journal. 10(1):14-19 The Communication Initiative. 2006. Change theories. Descriptions of various theories of behavior change. Rererences from Past Editions
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