front 1 Most of the behaviors that people adopt in life are ____. | back 1 a product of their environment |
front 2 Five to six miles of walking a day equates to ____ daily steps. | back 2 10,000 to 12,000 |
front 3 The core beliefs and ideals people have are ____. | back 3 values |
front 4 Steps required to reach a goal ___. | back 4 actions |
front 5 The belief in one's own ability to perform a given task. | back 5 self-efficacy |
front 6 The desire and will to do something. | back 6 motivation |
front 7 People who believe they have control over events in their lives have ___. | back 7 an internal locus of control |
front 8 People who believe that what happens to them is a result of chance or the environment and is unrelated to them have ___. | back 8 an external locus of control |
front 9 A person who is unwilling to change a negative behavior because the reasons for change are not important enough is said to have problems of ___. | back 9 motivation |
front 10 A person who allows fear and anxiety to interfere with the ability to perform a task has problems with ___. | back 10 confidence |
front 11 The primary causes of unwillingness to change are ___. | back 11 lack of values knowledge lack of goals |
front 12 The first step in addressing behavioral change is to ___. | back 12 recognize you have a problem |
front 13 A perspective stating that most behaviors are learned and maintained under complex schedules of reinforcement and anticipated outcomes. | back 13 learning theories |
front 14 A proposal that many behaviors are the result of making decisions as the individual seeks to solve the problem behavior. | back 14 problem solving model |
front 15 Behavior change that is influenced by the environment , self-efficacy, and characteristics of the behavior itself is the ___. | back 15 social cognitive theory |
front 16 Based on the principle that high-risk situations can be anticipated through the development of strategies to prevent lapses and relapses. | back 16 relapse prevention model |
front 17 Based on the theory that change is a gradual process that involves several stages. | back 17 transtheoretical model |
front 18 The six stages of change are ___. | back 18 precontemplation, contemplation, preparation, action, maintenance, and termination/adoption |
front 19 Individuals not considering change or do not want to change a given behavior are in the ___. | back 19 precontemplation stage |
front 20 Individuals who acknowledge that they have a problem and begin to think seriously about overcoming it are in the ___. | back 20 contemplative stage |
front 21 Individuals who are seriously considering change and planning to change a behavior within the next month are in the ___. | back 21 preparation stage |
front 22 An individual who is actively doing things to change or modify the problem behavior or to adopt a new healthy behavior is in the ___. | back 22 action stage. |
front 23 to move into the maintenance stage, one has to be able to maintain the action stage for ___. | back 23 6 months |
front 24 When an individual maintains behavioral change for up to five years, it is called the ___. | back 24 maintenance stage |
front 25 When an individual has eliminated an undesirable behavior or maintained a positive behavior for more than five years, it is the ___. | back 25 termination/adoption stage |
front 26 After the precontemplation stage, when may relapse occur/ | back 26 at any level of the model |
front 27 Actions that help you achieve change in behavior. | back 27 processes of change |
front 28 The process of permanently changing negative behaviors to positive behaviors that will lead to better health and well-being. | back 28 behavior modification |
front 29 Obtaining information about a problem so that one can make a better decision about the problem behavior is ___. | back 29 consciousness raising |
front 30 ___ stresses external alternatives that make one aware of problem behaviors so that a change can be contemplated. | back 30 social liberation |
front 31 Developing a decisive desire to modify a behavior is called ___. | back 31 self-analysis |
front 32 When an individual expresses and experiences feelings about the problem and its solutions it is an ___. | back 32 emotional arousal or dramatic release |
front 33 Taking an optimistic approach from the beginning and believing in yourself is called a ___. | back 33 positive outlook |
front 34 Accepting the responsibility to change and believing in the ability to do so is called ___. | back 34 commitment |
front 35 How you determine the frequency, circumstances, and consequences of the behavior to be altered or implemented is known as ___. | back 35 behavior analysis |
front 36 The act of being aware of thoughts and choices is ___. | back 36 mindfulness |
front 37 when an individual is directed to notice the urge, pay attention to the way the urge feels as it builds, and then noticing as the urge subsides is called ___. | back 37 urge surfing |
front 38 Urge surfing is used as a ___. | back 38 mindfulness technique |
front 39 The stronger the ___ or desire, the more motivated one will be to change unwanted behaviors. | back 39 goal |
front 40 For a goal to be effective it must be ___. | back 40 written down |
front 41 The process whereby one substitutes healthy behaviors for a problem behavior is ___. | back 41 countering |
front 42 During the action and maintenance stages, continuous behavior ___ increases awareness of the desired outcome. | back 42 monitoring |
front 43 In ___, a person restructures the physical surroundings to avoid problem behaviors and decrease temptations. | back 43 environment control |
front 44 Surrounding yourself with people who will work toward a common goal with you or those who care about you and will encourage you along the way is ___. | back 44 helping relationships |
front 45 A powerful tool during the process of change during all stages. | back 45 rewards |
front 46 There are a number of ___ within each process of change. | back 46 techniques of change |
front 47 One cannot achieve a goal without ___. | back 47 changing behavior |
front 48 SMART goals are ___. | back 48 Specific, Measurable, Acceptable, Realistic, and Time specific |
front 49 Good nutrtion | back 49 When a person's diet supplies all essential nutrients for healthy body functioning, including normal tissue growth, repair, and maintenance. |
front 50 Fuel nutrients | back 50 The only substances the body uses to supply the energy needed for work and normal body functions. (carbs, fat, protein) |
front 51 regulatory nutrients | back 51 no caloric value, but are necessary for a person to function normally and maintain good health. |
front 52 Proteins | back 52 The main substance the body uses to build and repair tissues |