1Concepts of Physical Fitness 12e Presentation Package for Concepts of Physical Fitness 12e Section I: Concept 02: Using Self- Management Skills to Adhere to Healthy Lifestyle Behaviors Created by: Gregory J. Welk Iowa State University All rights reserved

2Concepts of Physical Fitness 12e What is a “Lifestyle”?  A "lifestyle" is more than the way we spend our time!  “Lifestyles” are the behaviors that we adopt based on the context of our life circumstances. Lifestyle behaviors have a major impact on our health

3Concepts of Physical Fitness 12e Factors that Influence Our Lifestyles  Biological  Psychological  Personal  Societal  Environmental

4Concepts of Physical Fitness 12e Biological Influences  Satisfaction of basic needs is a pre-requisite for personal growth Maslow’s Hierarchy of Needs Physical Security Affection Esteem Growth Self-actualization

5Concepts of Physical Fitness 12e Lifestyle Cultural Attitudes Spiritual Values / Beliefs Psychological Psychological Influences  Values / beliefs  Attitudes  Psychological The Iceburg Model: Only the top 10% of an iceburg’s mass is above the water. The causes of lifestyle behaviors are similarly obscured.

6Concepts of Physical Fitness 12e Personal Influences  School and work responsibilities  Family responsibilities

7Concepts of Physical Fitness 12e Societal Influences  Power of media  Power of group identity  Relative acceptance of negative behaviors

8Concepts of Physical Fitness 12e Environmental Influences  Access to many unhealthy options (e.g. fast food)  Lack of healthy options (e.g. walking paths)  Season / time of day

9Concepts of Physical Fitness 12e Stages of Change Research shows that people advance through a series of stages as they attempt to change behaviors What stage are you at? Web 02-1

10Concepts of Physical Fitness 12e Pros and Cons of Physical Activity Across Stages

11Concepts of Physical Fitness 12e Factors in Behavior Change BEHAVIOR PREDISPOSING FACTORS ENABLING FACTORS REINFORCING FACTORS

12Concepts of Physical Fitness 12e Predisposing Factors  Is it Worth it? –Self-motivation –Enjoyment –Balance of attitudes –Beliefs –Knowledge  Am I able? –Self-confidence –Self-efficacy –Safe environment –Access

13Concepts of Physical Fitness 12e Enabling Factors  Goal setting skills  Self-assessment  Self-planning  Self-monitoring  Performance skills  Coping skills  Consumer skills  Time management

14Concepts of Physical Fitness 12e Reinforcing Factors  Family  Peers  Health professionals  Societal norms

15Concepts of Physical Fitness 12e Factors that Influence Behavior Change Lab 2a info Reinforcing Factors Enabling Factors Predisposing Factors Personal Factors: Maintenance Action Preparation Contemplation Pre-contemplation (age, gender, heredity, current level of health and fitness)

16Concepts of Physical Fitness 12e Self-Management Skills Lab 2b info  A major goal of the class is to help you develop self management skills so that you can maintain an active and healthy lifestyle  Different self management skills are needed for predisposing, enabling and reinforcing factors.

17Concepts of Physical Fitness 12e Self Management Skills  Changing Predisposing Factors –Overcoming barriers –Building self confidence –Balancing Attitudes –Building knowledge and changing beliefs

18Concepts of Physical Fitness 12e Self Management Skills  Changing Enabling Factors –Goal setting skills –Self-assessment skills –Self-monitoring skills –Self-planning skills –Performance skills –Adopting coping skills –Learning consumer skills –Managing time

19Concepts of Physical Fitness 12e Self Management Skills  Changing Reinforcing Factors –Finding social support –Preventing relapse

20Concepts of Physical Fitness 12e Models of Behavior Change  Transtheoretical Model  Health Belief Model  Social Cognitive Theory  Theory of Reasoned Action  Theory of Planned Behavior  Self-Determination Theory Web See Concept 2 ‘On the Web’ (click 03) for details on these theories

21Concepts of Physical Fitness 12e Strategies for Changing Health Behaviors  Monitor baseline information  Make goals  Develop plans  Monitor progress

22Concepts of Physical Fitness 12e Hints for Successful Behavior Change  Make small changes  Reward your progress  Don't give up

23Concepts of Physical Fitness 12e Web Resources “On the Web” “On the Web” pages for Concept Online Learning Center

24Concepts of Physical Fitness 12e Supplementary Graphics Lab Information Additional Detail about the Primary Risk Factors Involved in Coronary Heart Disease Maps Showing Prevalence of Selected CHD Risk Factors Across the country

25Concepts of Physical Fitness 12e Lab 2a Information Physical Activity Adherence Questionnaire Return to presentation  Complete the PAA Questionnaire by rating whether items are very true, somewhat true or not true for you.  Compute scores for Predisposing, Enabling and Reinforcing Factors.  Record your ratings in the chart and discuss whether they are indicative of your current activity level.

26Concepts of Physical Fitness 12e Lab 2b Information Self-Management Skills Return to presentation  Complete the Self-Management survey.  Sum scores to get composite indicator of self-management skills  Discuss what skills you could learn that would help you become a better “self-manager”  Discuss what self-management is needed for other behaviors

27Concepts of Physical Fitness 12e Major Causes of Death 1. Heart Disease 6. Pneumonia 2. Cancer 7. Diabetes 3. Stroke 8. Suicide 4. Lung Disease 9. Homicide 5. Accidents10. AIDS The majority of deaths in the U.S. can be attributed in some way to unhealthy lifestyles.

28Concepts of Physical Fitness 12e Actual Causes of Death (Based on McGinnis et al., 1993)

29Concepts of Physical Fitness 12e CVD Risk Factors  Non-modifiable –sex –age –heredity  Modifiable –smoking –hypertension –cholesterol –physical inactivity The four major risk factors for CHD are all related to lifestyle behaviors.

30Concepts of Physical Fitness 12e Primary Behaviors Involved in Reducing Risks of CHD  Don't smoke  Perform regular physical activity  Eat a low fat diet Click through next slides to see the impact of these behaviors on overall rates of CHD in the United States.

31Concepts of Physical Fitness 12e Rates of Cardiovascular Disease in the U.S. by State Quartiles of Age-Adjusted Death Rates Due to CVD Source: American Heart Association

32Concepts of Physical Fitness 12e Smoking Levels in the U.S. by State (BRFSS data) source: MMWR 1996; 45(No ss-6) Quartiles of Smoking Status

33Concepts of Physical Fitness 12e Cholesterol Levels in the U.S. by State (BRFSS data) source: MMWR 1996; 45(No ss-6) Quartiles of Cholesterol Levels

34Concepts of Physical Fitness 12e Hypertension Levels in the U.S. by State (BRFSS data) source: MMWR 1996; 45(No ss-6) Quartiles of Hypertension Levels

35Concepts of Physical Fitness 12e Inactivity Levels in the U.S. by State (BRFSS data) source: MMWR 1996; 45(No ss-6) Quartiles of Inactivity Status

36Concepts of Physical Fitness 12e Diabetes Levels in the U.S. by State (BRFSS data) source: MMWR 1996; 45(No ss-6) Quartiles of Diabetes Levels

37Concepts of Physical Fitness 12e Overweight Levels in the U.S. by State (BRFSS data) source: MMWR 1996; 45(No ss-6) Quartiles of Overweight Levels