Transcript www.wou.edu/~timkeng – Lifetime Wellness PE 131

PE 131 – Lifetime Wellness
 Go
to:
www.wou.edu/~timkeng
 For
syllabus
 For all powerpoint lecture notes
 For assignments
 Assignment #1 due this week
 Assignment #2 due next week in lab
How many believe you have
little or no control over your
health?
84% of the leading
causes of death are
preventable!
Where We Learn from
Where We Live...

Behavior Therapy
– Most learned from our social environment
Social environment of fitness and
wellness can be referred-to as toxic
 Easier to change in childhood than later
in life

What kind of unhealthy
behaviors do you engage in?
WHY?
What are the societal and
environmental influences that
impact unhealthy behaviors?
Societal / Environmental
Influences on Health
 Your
list
Influences on Health
 Inactive community
environments
 Supersize It
 Sedentary promoting
activities (technology)
 Remotes
 Elevators/Escalators
 Play station
 Media
 Fast food @ schools
 Peers
 Family
 No place to play
 Tucson
 No safe place to play
 Instant gratification
society
Personal Barriers
to Changing Behavior
 At
some point we MUST take personal
responsibility for our actions & our health.
 Your list
Personal Barriers
to Changing Behavior
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Procrastination - I’ll start next week
Preconditioned cultural beliefs – any guesses
Gratification - instant vs. delayed
Risk complacency - I’ll deal w/ it then
Complexity – too much, too hard
Indifference - defeatist
Helplessness – external locus of control
Rationalization- dishonest w/ oneself
Illusions of invincibility
MOTIVATION AND LOCUS OF
CONTROL
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Motivation
Locus of control
– Internal
– External
Three Major Impediments to Improving
Internal Locus of Control
– Problems with competence
– Problems with confidence
– Problems with motivation
Model of Progression
and Relapse
Stages of Change Model
Transtheoretical Model
1. Precontemplation
 Lack of awareness or avoidance of unhealthy habits
2. Contemplation
 Thinking about change, not quite ready to jump in
3. Preparation
 Planning to act, soon
4. Action
 Actively changing behavior
5. Maintenance
 Behavior change has occurred for 5 years
 Behavior is now part of life
Stages of Change Model
Transtheoretical Model
1. Transformed (termination / adoption)
 Not necessarily the case with addicts (alcohol,
drugs – it’s a lifetime of work)
2. Relapse
 It’s regression, NOT a failure
Behavior Monitoring
Assignment - #1

What stage of the Stages of Change Model
is that from?
 Moving you from Precontemplation Stage
(lack of awareness) as you, hopefully, have
become more aware of some behaviors
and……
Assignment #2 - Goal Setting
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Into the Contemplation Stage, where you are
actually thinking about that behavior and some
possible changes and…..
Then into the Planning Stage, where you actually
create a plan of action
Based on Monitoring Behavior assignment (or
not)
Complete the goal paper & goal contract form
Get that assignment at:
– www.wou.edu/~timkeng
Setting Goals
Goals motivate behavior change and provide a
plan of action. They are most effective when:
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Well planned
Personalized
Written
Realistic
Embraced with positive
thoughts
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Short-term and
long term
Measurable
Time-specific
Monitored
Evaluated
No Class Next Week
Please read Chp. 12 on
Stress Management