CHAPTER 2 DISCUSSION QUESTIONS
1) When it comes to fitness & wellness, we live in a "toxic" environment. Explain.
2) What environmental factors influence physical activity?
3) What is "traffic-calming?”
4) What environmental factors influence diet & nutrition?
5) What is "value marketing?"
6) Define self-efficacy.
7) Define motivation.
8) A concept examining the extent to which a person believes he/she can influence the
external environment is known as what?
9) What is the difference between internal & external locus of control?
10) Briefly explain each of the following Behavior Change Theories
A) Learning Theories
B) Problem-Solving Model
C) Social Cognitive Theory
D) Relapse Prevention Theory
E) Transtheoretical Model
11) When setting goals, what does the acronym "SMART" stand for?

Physical inactivity causes 1 in 10 deaths worldwide, study says

1) According to a series of studies released in British medical journal, out of 10 deaths worldwide, how many are
caused by physical inactivity?
-1 (10%)
2) Harvard researchers say, inactivity caused an increase in deaths from what?
-CORONARY HEART DISEASE, TYPE 2 DIABETES, BREAT & COLON CANCERS
3) Inactivity caused how many deaths in 2008 worldwide?
-5.3 MILLION
4) One-third of adults, and close to what % of adolescents worldwide, are at increased risk of disease as a result of
physical inactivity?
-80%
5) Researchers found that inactivity levels are the lowest in what country?
-BANGLADESH (5%)
6) Researchers found that inactivity levels are the highest in what country?
-MALTA (71%)
7) What % of men worldwide are inactive?
-28%

8) What % of women worldwide are inactive?
-34%
9) Free, public exercise events, creating an environment that was conducive to exercise (bike lanes and walking trails), and
improving what were more likely to improve physical activity?
-PUBLIC TRANSPORTATION
10) How many text messaging users are there worldwide?
-4 BILLION
11) What % of the world's population lives in middle-income countries?
-71%
12) What % of World Health Organization member countries have some sort of plan to improve physical activity?
-75%
13) What % of the plans have been put into effect?
-55%
14) What % of the plans in effect are well-funded?
-42%

WHEN IT COMES TO FITNESS & WELLNESS, WE LIVE IN A
“TOXIC” ENVIRONMENT.
WHY?

WHAT ARE SOME ENVIRONMENTAL INFLUENCES ON
PHYSICAL ACTIVITY?

1) MODERN-DAY CONVENIENCES
LULL US INTO PHYSICAL INACTIVITY

2) MODERN-DAY ARCHITECTURE
REINFORCES UNHEALTHY BEHAVIORS

3) SEDENTARY JOBS
MOST JOBS REQUIRE PEOPLE TO SIT MOST OF THE DAY

4) SEDENTARY LEISURE
LIKE A LOT OF OUR JOBS, A LOT OF OUR LEISURE TIME
IS SPENT BEING SEDENTARY

5) OUR COMMUNITIES
MOST DO NOT MAKE PHYSICAL ACTIVITIES A HIGH
PRIORITY

WHAT ARE “TRAFFIC-CALMING” STRATEGIES?
-INTENTIONALLY SLOWING TRAFFIC TO MAKE THE
PEDESTRIAN’S ROLE EASIER.

WHAT ARE SOME ENVIRONMENTAL INFLUENCES ON
DIET & NUTRITION?

1) THE OVERABUNDANCE OF FOOD
INCREASES PRESSURE ON FOOD SUPPLIERS TO
ADVERTISE & TRY TO CONVINCE CONSUMERS TO BUY
THEIR PRODUCTS.

2) MANY OF OUR LEISURE ACTIVITES ARE ASSOCIATED WITH EATING

3) UNHEALTHY FOOD IS RELATIVELY INEXPENSIVE & READILY ACCESIBLE

4) FOOD PORTIONS HAVE INCREASED SUBSTANTIALLY IN SIZE

WHAT IS “VALUE MARKETING?”
-OFFERING THE CUSTOMER A LARGER PORTION FOR
ONLY A SMALLER PRICE INCREASE.

IN SPITE OF THE BEST INTENTIONS, PEOPLE MAKE
UNHEALTHY CHOICES DAILY.
WHAT ARE THE MOST COMMON REASONS FOR
PEOPLE MAKING UNHEALTHY CHOICES?

1) LACK OF CORE VALUES
2) PROCRASTINATION
3) PRECONDITIONED CULTURAL BELIEFS
4) GRATIFICATION
5) RISK COMPLACENCY
6) COMPLEXITY
7) INDIFFERENCE & HELPLESSNESS
8) RATIONALIZATION
9) ILLUSIONS OF INVINCIBILITY

SELF-EFFICACY
“THE BELIEF IN ONE’S OWN ABILITY TO PERFORM A
GIVEN TASK”
-STRONGLY INFLUENCES THE POWER A PERSON HAS TO
FACE CHALLENGES COMPETENTLY & THE CHOICES A
PERSON IS MOST LIKELY TO MAKE
SELF-ESTEEM
“A PERSON’S OVERALL EMOTIONAL EVALUATION OF
HIS/HER OWN WORTH.”
-ALLOWS PEOPLE TO FACE LIFE WITH MORE
CONFIDENCE & OPTIMISM

“FACEBOOK FRUSTRATION”
-ACCORDING TO RESEARCHERS FROM 2
GERMAN UNIVERSITIES FACEBOOK CAN
TRIGGER ENVY, MISERY, & LONELINESS
-OF 600 PEOPLE STUDIED, 1 IN 3 FELT WORSE
AFTER VISITING THE SITE
-2 MOST COMMON CAUSES OF FACEBOOK
FRUSTRATION:
1)USERS COMPARING THEMSELVES SOCIALLY
TO THEIR PEERS
2)LACK OF ATTENTION (COMMENTS, LIKES,
ETC.)
-MEN ARE MORE LIKELY TO POST MORE SELF-
PROMOTIONAL CONTENT
-WOMEN ARE MORE LIKELY TO STRESS THEIR
PHYSICAL ATTRACTIVENESS & SOCIABILITY

LOCUS OF CONTROL
-THE EXTENT TO WHICH A PERSON BELIEVES HE/SHE CAN
INFLUENCE THE EXTERNAL ENVIRONMENT.
INTERNAL LOCUS OF CONTROL:
-PEOPLE WHO BELIEVE THEY HAVE CONTROL OVER EVENTS IN
THEIR LIVES.
-GENERALLY ARE HEALTHIER & HAVE AN EASIER TIME
INITIATING & ADHERING TO A WELLNESS PROGRAM.
EXTERNAL LOCUS OF CONTROL:
-PEOPLE WHO BELIEVE THAT WHAT HAPPENS TO THEM IS A
RESULT OF CHANCE OR THE ENVIRONMENT & IS UNRELATED
TO THEIR BEHAVIOR.
-AT GREATER RISK FOR ILLNESS.

3 IMPEDIMENTS THAT KEEP PEOPLE FROM TAKING CONTROL OF THEIR LIVES
1) PROBLEMS OF COMPETENCE
-LACKING THE SKILLS TO GET A GIVEN TASK DONE LEADS TO REDUCED
COMPETENCE.
2) PROBLEMS OF CONFIDENCE
-ARISE WHEN YOU HAVE THE SKILL BUT DON’T BELIEVE YOU CAN GET IT
DONE.
3) PROBLEMS OF MOTIVATION
-INDIVIDUALS HAVE COMPETENCE & CONFIDENCE BUT BUT ARE UNWILLING
TO CHANGE BECAUSE THE REASONS TO CHANGE ARE NOT IMPORTANT
TO THEM.
CAUSES OF UNWILLINGNESS TO CHANGE:
A) LACK OF KNOWLEDGE
B) LACK OF GOALS

FOR MOST PEOPLE THE “DO IT OR DON’T DO IT”
APPROACH SELDOM WORKS WHEN ATTEMPTING TO
IMPLEMENT LIFESTYLE CHANGES

BEHAVIOR CHANGE THEORIES
A) LEARNING THEORIES
B) PROBLEM-SOLVING MODEL
C) SOCIAL COGNITIVE THEORY
D) RELAPSE PREVENTION THEORY
E) TRANSTHEORETICAL MODEL

LEARNING THEORIES
-MOST BEHAVIORS ARE LEARNED & MAINTAINED UNDER
COMPLEX SCHEDULES OF REINFORCEMENT & ANTICIPATED
OUTCOMES.
-THE PROCESS FOR LEARNING A NEW BEHAVIOR REQUIRES
MODIFYING MANY SMALL BEHAVIORS THAT SHAPE THE NEW
PATTERN BEHAVIOR.

PROBLEM-SOLVING MODEL
-MANY BEHAVIORS ARE THE RESULT OF MAKING DECISIONS AS
WE SEEK TO SOLVE/CHANGE THE PROBLEM BEHAVIOR.
-THE PROCESS OF CHANGE REQUIRES CONSCIOUS ATTENTION,
SETTING GOALS, & DESIGNING A SPECIFIC PLAN OF ACTION.

SOCIAL COGNITIVE THEORY
-BEHAVIOR CHANGE IS INFLUENCED BY THE ENVIRONMENT, SELF-
EFFICACY, & CHARACTERISTICS OF THE BEHAVIOR ITSELF.
-YOU CAN INCREASE SELF-EFFICACY BY EDUCATING YOURSELF
ABOUT THE BEHAVIOR, DEVELOPING THE SKILLS TO MASTER THE
BEHAVIOR, PERFORMING SMALLER MASTERY EXPERIENCES
SUCCESSFULLY, & RECEIVING VERBAL REINFORCEMENT &
VICARIOUS EXPERIENCES.

RELAPSE PREVENTION MODEL
-PEOPLE ARE TAUGHT TO ANTICIPATE HIGH-RISK SITUATIONS &
DEVELOP ACTION PLANS TO PREVENT LAPSES & RELAPSES.
-FACTORS THAT DISRUPT BEHAVIOR CHANGE:
-NEGATIVE PHYSIOLOGICAL OR PSYCHOLOGICAL STATES
(STRESS, ILLNESS)
-SOCIAL PRESSURE
-LACK OF SUPPORT
-LIMITED COPING SKILLS
-CHANGE IN WORK CONDITIONS
-LACK OF MOTIVATION

TRANSTHEORETICAL MODEL
-CHANGE IS ACCOMPLISHED THROUGH A SERIES OF PROGRESSIVE STAGES IN KEEPING
WITH A PERSON’S READINESS TO CHANGE.
-STAGES:
1) PRECONTEMPLATION
-THE INDIVIDUAL IS UNWILLING TO CHANGE BEHAVIOR.
2) CONTEMPLATION
-THE INDIVIDUAL IS CONSIDERING CHANGING BEHAVIOR WITHIN THE NEXT 6 MONTHS.
3) PREPARATION:
-THE INDIVIDUAL IS GETTING READY TO MAKE A CHANGE WITHIN THE NEXT MONTH.
4) ACTION
-THE INDIVIDUAL IS ACTIVELY CHANGING A NEGATIVE BEHAVIOR OR ADOPTING A NEW,
HEALTHY BEHAVIOR.
5) MAINTENANCE
-THE INDIVIDUAL MAINTAINS BEHAVIORAL CHANGE FOR UP TO 5 YEARS.
6) TERMINATION/ADOPTION
-THE INDIVIDUAL HAS MAINTAINED A BEHAVIOR MORE THAN 5 YEARS.

SMART GOALS
SPECIFIC:
-STATE EXACTLY WHAT YOU WANT TO
ACCOMPLISH.
MEASURABLE:
-GOALS & OBJECTIVES SHOULD BE MEASURABLE.
ATTAINABLE:
-GOALS THAT YOU SET FOR YOURSELF ARE MORE
MOTIVATIONAL THAN GOALS SOMEONE ELSE SETS FOR
YOU.
REALISTIC:
-GOALS SHOULD BE WITHIN REACH.
TIME-SPECIFIC:
-A GOAL SHOULD ALWAYS HAVE A SPECIFIC DATE SET
FOR COMPLETION.