Most of the behaviors that people adopt in life are ____.

a product of their environment

Five to six miles of walking a day equates to ____ daily steps.

10,000 to 12,000

The core beliefs and ideals people have are ____.

values

Steps required to reach a goal ___.

actions

The belief in one's own ability to perform a given task.

self-efficacy

The desire and will to do something.

motivation

People who believe they have control over events in their lives have ___.

an internal locus of control

People who believe that what happens to them is a result of chance or the environment and is unrelated to them have ___.

an external locus of control

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 ___.

motivation

A person who allows fear and anxiety to interfere with the ability to perform a task has problems with ___.

confidence

The primary causes of unwillingness to change are ___.

lack of values

knowledge

lack of goals

The first step in addressing behavioral change is to ___.

recognize you have a problem

A perspective stating that most behaviors are learned and maintained under complex schedules of reinforcement and anticipated outcomes.

learning theories

A proposal that many behaviors are the result of making decisions as the individual seeks to solve the problem behavior.

problem solving model

Behavior change that is influenced by the environment , self-efficacy, and characteristics of the behavior itself is the ___.

social cognitive theory

Based on the principle that high-risk situations can be anticipated through the development of strategies to prevent lapses and relapses.

relapse prevention model

Based on the theory that change is a gradual process that involves several stages.

transtheoretical model

The six stages of change are ___.

precontemplation, contemplation, preparation, action, maintenance, and termination/adoption

Individuals not considering change or do not want to change a given behavior are in the ___.

precontemplation stage

Individuals who acknowledge that they have a problem and begin to think seriously about overcoming it are in the ___.

contemplative stage

Individuals who are seriously considering change and planning to change a behavior within the next month are in the ___.

preparation stage

An individual who is actively doing things to change or modify the problem behavior or to adopt a new healthy behavior is in the ___.

action stage.

to move into the maintenance stage, one has to be able to maintain the action stage for ___.

6 months

When an individual maintains behavioral change for up to five years, it is called the ___.

maintenance stage

When an individual has eliminated an undesirable behavior or maintained a positive behavior for more than five years, it is the ___.

termination/adoption stage

After the precontemplation stage, when may relapse occur/

at any level of the model

Actions that help you achieve change in behavior.

processes of change

The process of permanently changing negative behaviors to positive behaviors that will lead to better health and well-being.

behavior modification

Obtaining information about a problem so that one can make a better decision about the problem behavior is ___.

consciousness raising

___ stresses external alternatives that make one aware of problem behaviors so that a change can be contemplated.

social liberation

Developing a decisive desire to modify a behavior is called ___.

self-analysis

When an individual expresses and experiences feelings about the problem and its solutions it is an ___.

emotional arousal or dramatic release

Taking an optimistic approach from the beginning and believing in yourself is called a ___.

positive outlook

Accepting the responsibility to change and believing in the ability to do so is called ___.

commitment

How you determine the frequency, circumstances, and consequences of the behavior to be altered or implemented is known as ___.

behavior analysis

The act of being aware of thoughts and choices is ___.

mindfulness

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 ___.

urge surfing

Urge surfing is used as a ___.

mindfulness technique

The stronger the ___ or desire, the more motivated one will be to change unwanted behaviors.

goal

For a goal to be effective it must be ___.

written down

The process whereby one substitutes healthy behaviors for a problem behavior is ___.

countering

During the action and maintenance stages, continuous behavior ___ increases awareness of the desired outcome.

monitoring

In ___, a person restructures the physical surroundings to avoid problem behaviors and decrease temptations.

environment control

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 ___.

helping relationships

A powerful tool during the process of change during all stages.

rewards

There are a number of ___ within each process of change.

techniques of change

One cannot achieve a goal without ___.

changing behavior

SMART goals are ___.

Specific, Measurable, Acceptable, Realistic, and Time specific

Good nutrtion

When a person's diet supplies all essential nutrients for healthy body functioning, including normal tissue growth, repair, and maintenance.

Fuel nutrients

The only substances the body uses to supply the energy needed for work and normal body functions. (carbs, fat, protein)

regulatory nutrients

no caloric value, but are necessary for a person to function normally and maintain good health.

Proteins

The main substance the body uses to build and repair tissues