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Question

Exercise Behavioral Change Analysis (BCA) #1 (70 points)

 

Complete and Save this assignment as a .pdf, .doc, or .docx file only.

Upload this typed BCA#1 by the due date to Canvas.

We cannot accept emailed assignments.

Late assignments will be penalized as stated in the syllabus.

 

STEP 1: EXERCISE FREQUENCY AND LIFESTYLE BEHAVIORS (5 PTS)

 

Complete the tables below by indicating your answer with an ‘X’ or highlighting the box that is most accurate for you.

Exercise Frequency Daily 4-5 times a week 2-3 times a week Once a week Rarely or None
How often do you participate in cardiovascular fitness activities for 30 minutes or more per session?          
How often do you participate in muscle fitness activities?          
How often do you participate in flexibility training activities for 15 minutes or more per session?          
How often do you drink 9-13 cups of water each day?          
How often do you walk or bike to (or on) campus for 10 minutes or more?          

How often do you sit for 2 consecutive hours or more?

 

 

 

 

 

 

 

 

 

 

 

What intensity do you usually exercise at?

Vigorous

Moderate- to vigorous

Moderate

Low

Do not exercise

What is your primary reason for exercise?

Stress relief

Enjoyment

Gain fitness/strength

Weight management

Other:

Which is your usual mode of transportation?

Car

Walk

Public transport

Bike

Other:

How often do you take the stairs?

Every time

Most times

Half the time

When I have to

Never

How many hours (on average) do you spend sitting on a week day?

0-<4 hrs

4-<6 hrs

6-<8 hrs

8- <10 hrs

10+ hrs

 

List the types of exercise/physical activity that you usually do.

 

 

STEP 2: STAGES OF CHANGE (5 PTS)

Question #1: With regards to exercise/physical activity, what “Stage of Change” are you currently in and why?  What stage would you like to be in by the end of the term?  See pages 10 – 11 in your textbook.

Stage of change now:

 

 

Describe why:

Anticipated stage of change at end of term:

 

 

 

STEP 3: EXERCISE JOURNALING (10 PTS)

Record all exercise engaged in for one week (seven consecutive days). All columns within a row must be completed and detailed to earn full credit.  Indicate “No Exercise” on the days you did not exercise.

 

Refer to the following definitions when labeling the intensity of exercise:
Low (Light): Routine tasks associated with day-to-day life, such as walking slowly or stretching.
Moderate: Breathing and heart rate are accelerated but conversation is comfortable.
Vigorous: Breathing and heart rate considerably elevated; unable to hold conversation.

 

Date

Type of Exercise
(walking, swimming, resistance training etc.)

Detailed explanation of exercise (8 reps, 2 sets of 10 push-ups, 1500m swimming, Heart rate during exercise, etc)

Duration of Exercise
(minutes)

Intensity of Exercise
(low, moderate, vigorous)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Total time spent in low intensity exercise: _________________________
Total time spent in moderate intensity exercise: ____________________
Total time spent in vigorous intensity exercise: ______________________

 

 

 

Question#2: After reviewing your exercise journal, explain TWO interesting perceptions/observations.

(Consider proud accomplishments, areas for improvement, or whether or not your routine is sustainable.)  

Perception #1:

Perception #2:

Based upon these two perceptions, what would you like to specifically focus on this term (can be exercise and/or nutrition related)?

 

 

STEP 4: GOAL SETTING (14 PTS)

Question #3: Now let’s get more specific: Write an exercise-related SMART goal in one sentence below.

 

Based on your SMART goal above, answer the following questions:

How is your goal specific?

 

How is your goal measurable (how will you track this goal on a daily basis)?

 

How is your goal action-oriented and realistic?

 

What is the time frame (or end date) for you to achieve your goal?

 

Question #4: What are TWO smaller goals (or mini-goals) that will help you achieve your overall SMART goal during the term?  What will you reward yourself with when you achieve your SMART goal? 

2 mini goals:

 

1.

 

2.

 

 

SMART goal Reward:

 

 

Question #5: Identify three specific and distinct resources and explain how each will assist you in achieving your exercise goal or target behavior.  For SMART goal accountability, list at least one person that you will share your SMART goal with. When will you tell them? Be specific.

3 specific resources:

 

1.

 

How this resource will assist me:

 

2.

 

How this resource will assist me:

 

3.

 

How this resource will assist me:

 

Accountability person (Who):

 

 

 

When will you tell them?

 

 

 

 

STEP 5: OVERCOMING BARRIERS FOR EXERCISE (6 PTS)

Question #6: List and explain three potential barriers that could prevent you from being successful at achieving consistent exercise patterns or your exercise-related SMART goal.  Describe three corresponding strategies you will incorporate in your life to overcome the barriers you listed.

Barrier 1:

Strategy 1:

Barrier 2:

Strategy 2:

Barrier 3:

Strategy 3:

 

 

 

 

STEP 6: STRESS MANAGEMENT (7 PTS)

Question #7: Perceived Stress Scale

  1. Complete the Perceived Stress Scale (PSS) below and total all answers.

Questions

Answer the following questions about your feelings and thoughts during the last month. In each case, you will be asked to indicate by highlighting/bolding how often you felt or thought a certain way.

 

Never

Almost Never

Sometimes

Fairly Often

Very Often

1. In the last month, how often have you been upset because of something that happened unexpectedly?

0

1

 2

3

4

2. In the last month, how often have you felt that you were unable to control the important things in your life?

0

1

 2

3

4

3. In the last month, how often have you felt nervous and “stressed”?

0

1

 2

3

4

4. In the last month, how often have you felt confident about your ability to handle your personal problems?

4

3

 2

1

0

5. In the last month, how often have you felt that things were going your way?

4

3

 2

1

0

6. In the last month, how often have you found that you could not cope with all the things that you had to do?

0

1

 2

3

4

7. In the last month, how often have you been able

to control irritations in your life?

4

3

 2

1

0

8. In the last month, how often have you felt that you were on top of things?

4

3

 2

1

0

9. In the last month, how often have you been angered because of things that were outside of your control?

0

1

 2

3

4

10. In the last month, how often have you felt difficulties were piling up so high that you could not overcome them?

0

1

 2

3

4

Total all answers to calculate score (sum of all 10 questions)

 

 

Question #8: Scores for the Perceived Stress Scale (PSS) range from 0-40 (0-13 = low perceived stress; 14-26= moderate perceived stress; 27-40 = high perceived stress). Explain how you scored (number and category (low, medium, high)) on the PSS and personal reasons as to why you scored the way you did on this scale. Be specific and relate your answers to your personal experiences.  

 

 

 

 

 

 

 

 

STEP 7: RELAXATION/STRESS MANAGEMENT VIDEO MODULES (18 PTS)

Watch two (2) videos from the list below. ONE video must be a PARTICIPATE option.

TOPICS

WEBLINKS

Relaxation exercise (participate)

http://www.mayoclinic.org/healthy-living/stress-management/multimedia/meditation/vid-20084741

Progressive Relaxation (participate)

 

https://www.youtube.com/watch?v=2ZKNr-W9A1U

https://www.youtube.com/watch?v=PYsuvRNZfxE

 

Time Management:

 

https://www.youtube.com/watch?v=dpJ6RiqicqI

https://www.youtube.com/watch?v=VUk6LXRZMMk

http://ed.ted.com/on/7iFzKKiq

 

Mindfulness:

 

http://www.ted.com/talks/andy_puddicombe_all_it_takes_is_10_mindful_minutes

 

 

Question #9: Based on the 2 videos you viewed, answer the following questions with a detailed explanation.

 

Describe which relaxation option you watched/participated in?

Briefly state why you chose this video.

Explain what you learned through this video with regards to relaxation.

How can use this information in your current life and/or managing personal stress levels?

1)

 

 

 

 

 

 

 

 

2)

 

 

 

 

 

 

 

 

 

Final Instructions: Save as a .pdf (recommended), .doc, OR .docx. 

            Upload your assignment to Canvas by the due date.      

Double check your uploaded document for errors.

 

 

 

 

 

 

 

 

Subject Psychology Pages 8 Style APA

Answer

Behavioral Change Analysis

Behavior change analysis is the methodical and study of behavior- setting associations in Human being, an activity conducted by behavior analysts.  Behavior analysis experts study how performance changes with time and examines the circumstances in which the stipulated behavior change occurs and seeks to explain the reason for the changes in behavior. 

Stages of behavior change

Researchers hypothesize that for behavior change to be effective there are several stages involved in this transition. The first step includes the person under analysis self-denial that there is an existing problem, where the person puts blame on circumstances beyond their control. With a declared intention to change and no readiness for immediate action, contemplation is next, jumping into full action in this stage may be resultant to failure, and it is necessary to understand the health risks at stake.

The person then moves from self-criticism and starts making small but significant steps to positive change. It is then necessary to forecast the desired outcome, and then motivate oneself to constant renewal and establishment of new challenges as they arise. It is important in change analysis to keep a journal of the exercises involved in the process, properly documented. The goals must be clearly specified, and measurable, noting the stipulated completion duration expected. Researchers note than taking personal time to relax without completely doing anything has the transformative capacity of relaxing the body and soul.  They recommend taking meditation breaks from work and normal exercise procedures to free the mind and body.

Conclusion

Using meditation to train the human mind in a similar way to fitness approaches is beneficial and leads to higher levels of relaxation than vigorous sporting, if done in the right setup, and effects deeper relaxation.

 

 

References

Prochaska, J. O. (2013). Transtheoretical model of behavior change. In Encyclopedia of behavioral medicine (pp. 1997-2000). Springer New York.

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