Deck 2: Behavior Modification

Question 1

Health experts recommend that to be considered active, a person accumulate the equivalent of _____ miles of walking per day.

A) 1-2
B) 3-4
C) 5-6
D) 7-8

Answer 1

C

Question 2

When people think that tomorrow, next week, or after the holiday is the best time to start change, they are practicing the _____ barrier to change.

A) gratification
B) indifference
C) procrastination
D) rationalization

Answer 2

C

Question 3

Which of the following elements of modern-day architecture reinforce healthy behaviors?

A) automatic doors
B) accessible elevators
C) elegant escalators
D) accessible stairways

Answer 3

D

Question 4

The food industry spends less money advertising a single food product than the federal government spends promoting MyPlate.

Question 5

The action stage requires the greatest commitment of time and energy on the part of the individual.

Question 6

The consciousness-raising process involves obtaining information about the problem, so you can make a better decision about the problem behavior.

Question 7

Which of the following statements is true?

A) On average, American women consume 335 more daily calories than they did 20 years ago.
B) On average, American women consume 170 more daily calories than they did 20 years ago.
C) On average, American men consume 335 more daily calories than they did 20 years ago.
D) On average, American men consume 200 more daily calories than they did 20 years ago.

Question 8

The transtheoretical model of change illustrates change as a gradual process that involves several stages.

Question 9

Which of the following encourages walking and cycling?

A) straight and wide street
B) traffic-calming strategy
C) sufficient parking space
D) smooth and wide street

Question 10

Individuals who are indifferent and helpless believe that consequences of unhealthy behaviors often don't manifest themselves until years later.

Question 11

Which of the following is NOT an example of a toxic environment for wellness?

A) remote controls and cellular phones
B) super-sized fries and hamburgers
C) television and the Internet
D) bicycle lanes and jogging trails

Question 12

People who believe they have control over events are said to have an external locus of control.

Question 13

Daily computer e-mailing, surfing the 'Net, and conducting online transactions decrease energy expenditure by _____ calories.

A) 3 to 10
B) 5 to 10
C) 50 to 300
D) 50 to 200

Question 14

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

Question 15

An acceptable goal must be compatible with those of the other people involved.

Question 16

As the scientific evidence continues to mount each day, most people are adhering to a healthy lifestyle program.

Question 17

When people recognize the benefits of a healthy lifestyle but are unwilling or unable to trade convenience for health or other benefits, they:

A) exhibit a lack of core values.
B) practice procrastination.
C) have instant gratification.
D) have an illusion of invincibility.

Question 18

Tanners focusing on the short-term darker skin look and ignoring the long-term risk of skin cancer are practicing the _____ barrier to change.

A) complexity
B) gratification
C) cultural beliefs
D) rationalization

Question 19

Motivation can be controlled by external factors.

Question 20

For each car in the United States, how many parking spaces are there?

A) 1
B) 3
C) 5
D) 7

Question 21

John has maintained his healthy body weight by exercising regularly and eating right for over five years. He is considered to be in the _____ stage of the transtheoretical model.

A) contemplation
B) action
C) maintenance
D) adoption

Question 22

Relapse in the transtheoretical model:

A) means the failure of the individual.
B) happens at the preparation stage only.
C) happens at the precontemplation stage.
D) may occur at any level of the model.

Question 23

Saying, "I'll deal with the consequences later" demonstrates the _____ barrier to change.

A) illusions of invincibility
B) indifference
C) rationalization
D) risk complacency

Question 24

People with an internal locus of control:

A) are at less risk for illness.
B) believe they control others.
C) have better exercise adherence.
D) say things happen by chance.

Question 25

To manage his weight, John stopped eating at McDonald's. He has been packing a fruit, a turkey or tuna sandwich, and a bottle of water for lunch for four months. He is considered to be in the _____ stage of the transtheoretical model.

A) contemplation
B) action
C) maintenance
D) adoption

Question 26

John does not believe that he will get lung cancer from smoking cigarettes, so he does not want to quit smoking. John is in the _____ stage of the transtheoretical model.

A) precontemplation
B) contemplation
C) preparation
D) maintenance

Question 27

The solution to problems of competence is to:

A) master the skills you need to participate.
B) visualize yourself doing the task and getting it done.
C) divide a goal into smaller, more realistic objectives.
D) get educated about the problems and set objectives.

Question 28

Problems of motivation, one of the three impediments that can keep one from quitting smoking, arise when an individual:

A) does not have the skills to quit smoking.
B) does not believe that she can quit smoking.
C) does not believe smoking causes any harm.
D) is afraid that she cannot succeed in quitting.

Question 29

Being overwhelmed by all the changes needed for a healthy lifestyle is the _____ barrier to change.

A) complexity
B) gratification
C) procrastination
D) rationalization

Question 30

People with an external locus of control:

A) are at less risk for illness.
B) believe they control others.
C) have better exercise adherence.
D) say things happen by chance.

Question 31

Problems with confidence, one of the three impediments that can keep one from quitting smoking, arise when an individual does not:

A) have the skills to quit smoking.
B) believe that she can quit smoking.
C) believe smoking causes any harm.
D) know the benefits of quitting smoking.

Question 32

Which of the following theories/models proposes that behavior change is influenced by the environment, self-efficacy, and characteristics of the behavior itself?

A) problem-solving model
B) learning theories
C) social cognitive theory
D) relapse prevention model

Question 33

During the contemplation stage of the transtheoretical model, people usually:

A) are immediately ready for change.
B) remain in the stage for a few months.
C) weigh the pros and cons of changing.
D) are unaware of the need for change.

Question 34

The belief that unhealthy behaviors might harm others but not oneself is a(n) _____ barrier to change.

A) gratification
B) helplessness
C) illusions of invincibility
D) procrastination

Question 35

Obtaining information about the problem so you can make a better decision about the problem behavior is:

A) social liberation.
B) consciousness-raising.
C) self analysis.
D) behavior analysis.

Question 36

During the _____, the person continues the new behavior for up to five years.

A) contemplation stage
B) preparation stage
C) maintenance stage
D) termination stage

Question 37

Critical in the move from the precontemplation stage to the contemplation stage of the transtheoretical model is for the individual to:

A) begin an exercise program.
B) control the environment.
C) get educated about the problem.
D) set goals to change behavior.

Question 38

The action stage of the transtheoretical model:

A) requires the greatest commitment of time and energy.
B) requires no need to prevent relapse or regression.
C) leads to the termination or adoption stage directly.
D) requires education about the problem behavior.

Question 39

The belief that our destiny is in our genes is the _____ barrier to change.

A) illusions of invincibility
B) indifference and helplessness
C) preconditioned cultural beliefs
D) rationalization

Question 40

Falsely concluding that their lifestyle is healthy, people employ the _____ barrier to change.

A) gratification
B) illusions of invincibility
C) indifference
D) rationalization

Question 41

When asking yourself the question, "Do I have the time, commitment, and necessary skills to accomplish this goal?," you are considering whether your goal is:

A) specific.
B) measurable.
C) acceptable.
D) too difficult.

Question 42

Jane decides to study in the library so that she won't snack while studying. She is using this technique to help her through the _____ process of change.

A) social liberation
B) dramatic release
C) self-commitment
D) commitment

Question 43

To help her quit drinking alcohol, Joanne joined AA. She used this technique to help her through the _____ process of change.

A) consciousness-raising
B) environment control
C) emotional arousal
D) self-reevaluation

Question 44

After seeing his father die of lung cancer due to smoking, John decided to quit smoking. This is an example of the: transtheoretical model process of:

A) behavior analysis.
B) emotional arousal.
C) environmental control.
D) self-analysis.

Question 45

The goal, "I will reduce my body fat to 20 percent body fat through exercising" is not:

A) specific.
B) measurable.
C) realistic.
D) time specific.

Question 46

Journaling your habits is an example of the transtheoretical model process of:

A) behavior analysis.
B) emotional arousal.
C) environmental control.
D) self-analysis.

Question 47

Examples of the social liberation process of the transtheoretical model include:

A) becoming aware of non-smoking areas.
B) obtaining information about the problem.
C) preparing a list of reasons for changing.
D) accepting the responsibility to change.

Question 48

Instead of watching TV after dinner, Joanne started walking. This is an example of the transtheoretical model process of:

A) behavior analysis.
B) countering.
C) emotional arousal.
D) positive outlook.

Question 49

Non-smoking areas, health-oriented cafeterias, and advocacy groups are examples of:

A) dramatic release.
B) positive outlook.
C) self-analysis.
D) social liberation.

Question 50

Thinking about controlling your excessive weight after seeing a neighbor die from a heart attack due to obesity is an example of:

A) behavior analysis.
B) countering.
C) emotional arousal.
D) positive outlook.

Question 51

Which of the following goals is most likely to help Jane reduce her body fat from 30% to 20%?

A) "I will reduce my body fat to 20 percent body fat in 20 weeks."
B) "I will reduce my body fat to 20 percent body fat in 2 weeks."
C) "I will reduce my body fat to 20 percent body fat through exercising."
D) "I will reduce my body fat to 20 percent body fat through eating right."

Question 52

Commitment as a process of the transtheoretical model involves:

A) becoming aware of non-smoking areas.
B) obtaining information about the problem.
C) preparing a list of reasons for changing.
D) accepting the responsibility to change.

Question 53

The goal, "I will reduce my body fat to 20 percent body fat in 2 weeks" is not:

A) specific.
B) measurable.
C) realistic.
D) time specific.

Question 54

SMART goals refer to those that are:

A) written based on a thorough analysis of problem behaviors.
B) written for anyone who wishes to change a problem behavior.
C) specific, measurable, acceptable, realistic, and time specific.
D) special, meaningful, accountable, reasonable, and treatable.

Question 55

Being optimistic and focusing on the desired outcome is the transtheoretical model process of:

A) behavior analysis.
B) countering.
C) emotional arousal.
D) positive outlook.

Question 56

To help himself lose weight, John associated himself with some friends who also want to lose weight. This technique helps John through the _____ process of change.

A) consciousness-raising
B) behavioral analysis
C) emotional arousal
D) helping relationships

Question 57

Reading the book Principles and Labs for Physical Fitness helps Jane through the _____ process of change.

A) consciousness-raising
B) environment control
C) emotional arousal
D) self-reevaluation

Question 58

The use of positive self-talk ("good job," "that felt good," "I did it") is an example of techniques to help one through the _____ process of change.

A) countering
B) monitoring
C) rewards
D) self-analysis

Question 59

John replaced his TV with a treadmill. He used this technique to help him through the _____ process of change.

A) consciousness-raising
B) environment control
C) emotional arousal
D) self-reevaluation

Question 60

Using various techniques to avoid unnecessary snacking helps one through the _____ process of change.

A) countering
B) monitoring
C) rewards
D) self-analysis

Question 61

Use three examples of the environmental influences on physical activities and on diet and nutrition to explain the notion: "When it comes to fitness and wellness, we live in a 'toxic' environment."

Question 62

An example of a measurable objective is:

A) "I will eat healthier starting tomorrow."
B) "I will lose weight in five months."
C) "I will go to bed earlier every day."
D) "I will go to bed at 10 p.m. every day."

Question 63

Making goals realistic involves a(n):

A) guarantee of results.
B) short time frame for results.
C) understanding of likely results.
D) positive reward system.

Question 64

List the possible reasons why a person believes change is too complex.

Question 65

Using maintaining healthy body weight as the target behavior, describe the process of writing SMART goals.

Question 66

Use a specific example to describe five of the processes of change.

Question 67

"Monitor body weight before breakfast every morning" is an example of a:

A) long-term goal.
B) short-term goal.
C) specific objective.
D) specific goal.

Question 68

"I will reduce my body fat to 20 percent body fat (137 pounds) in 12 weeks" is an example of a:

A) long-term goal.
B) short-term goal.
C) specific objective.
D) specific goal.

Question 69

John believes that his weight problem is caused by his lack of exercise and daily visits to McDonald's, while Jane believes that she inherited the weight problem from her parents. Discuss who is more likely to initiate and adhere to a wellness program. Explain why.

Question 70

Use a specific example to describe five techniques that will facilitate the process of change.

Question 71

April's long-term goal is to attain recommended body weight. She is currently 50 pounds overweight. Which of the following is most likely to help April achieve her long-term goal?

A) Lose 5 pounds in one week.
B) Lose 1 pound per week.
C) Lose 50 pounds in two months.
D) Lose 10 pounds in one week.
Critical Thinking/Short

Question 72

The goal is to change from 30% body fat to 15% body fat. Write three appropriate objectives to accompany this goal and explain why they are important or necessary.

Question 73

Design a behavior modification plan to change one negative behavior in your life. Include short- and long-term goals that are realistic, measurable, and time specific.

Question 74

Use the transtheoretical model to describe the characteristics of college students in each stage regarding adopting healthy eating behaviors.