1. PE 131 – Lifetime Wellness Go to: www.wou.edu/~timkeng 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

2. How many believe you have little or no control over your health? 84% of the leading causes of death are preventable!

3. 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

4. What kind of unhealthy behaviors do you engage in? What are the societal and environmental influences that impact unhealthy behaviors? WHY?

5. Societal / Environmental Influences on Health  Your list

6. 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

7. Personal Barriers to Changing Behavior  At some point we MUST take personal responsibility for our actions & our health.  Your list

8. Personal Barriers to Changing Behavior  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

9. MOTIVATION AND LOCUS OF CONTROL Motivation Locus of control – Internal – External Three Major Impediments to Improving Internal Locus of Control – Problems with competence – Problems with confidence – Problems with motivation

10. Model of Progression and Relapse

11. 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

12. 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

13. 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……

14. Assignment #2 - Goal Setting 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

15. Setting Goals Short-term and long term Measurable Time-specific Monitored Evaluated Well planned Personalized Written Realistic Embraced with positive thoughts Goals motivate behavior change and provide a plan of action. They are most effective when:

16. No Class Next Week Please read Chp. 12 on Stress Management