Question 1

Visualizing success in behavior change actually decreases the likelihood of achieving success.

Accepted Answer

Visualizing success is often used as a motivational tool in behavior change strategies. It can increase motivation and confidence, making it more likely for individuals to achieve their goals. Visualization helps in creating a mental image of achieving a goal, which can enhance motivation and guide behavior towards that goal.

Question 2

It would be fair to describe "slips" in attempts to change behaviors as failures.

Accepted Answer

Slips in attempts to change behaviors are often considered part of the learning process rather than outright failures, as they can provide valuable insights into what adjustments are needed to achieve long-term success.

Question 3

A health journal is most effective as a behavior-change tool when it addresses only the specific target behavior rather than the circumstances around that behavior.

Accepted Answer

A health journal is more effective when it also addresses the circumstances around the target behavior, as understanding the context can help identify triggers and patterns, leading to more effective strategies for change.

Question 4

Identify and describe the four broad national goals of Healthy People 2020.Then choose one of the special population groups described in Healthy People 2020,and identify two health issues of particular importance for that group.

Accepted Answer

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Question 5

Working toward realistic goals will increase your chances of success.

Accepted Answer

Setting realistic goals means that they are reasonable and achievable, which increases the likelihood of success. Unrealistic or overly ambitious goals may lead to failure, loss of motivation, or burnout.

Question 6

Describe which stage of change each of the following situations represents,and provide two appropriate strategies in each case to help the person move forward in the cycle of change.
José wants to get back into shape,but he can't figure out how to fit activity into his day and doesn't know what to do next about his desire to change.
 Ellen has tried unsuccessfully to quit smoking in the past and now assumes that she won't ever be able to quit.
 Gary has decided to improve his diet,beginning in two weeks;he has already started to change by eating cereal for breakfast at home one day per week rather than picking up his usual fast food breakfast on the way to his first class.

Accepted Answer

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Question 7

Believing that you are in control of your own life is known as having an internal locus of control.

Accepted Answer

Having an internal locus of control means that you believe your actions and decisions have a significant impact on your life outcomes, rather than external factors such as luck or fate.

Question 8

List the five major steps in a personalized plan to bring about behavior change.Select a target behavior,and briefly describe how you would apply the steps to that behavior.

Accepted Answer

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Question 9

Discuss the role that lifestyle choices play in determining quality of life.Give at least three examples of healthy lifestyle choices,and explain how they promote quality of life and the dimensions of wellness.

Accepted Answer

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Question 10

Effective rewards and support for behavior change can be provided by family and friends.

Accepted Answer

Family and friends can provide positive reinforcement and support for behavior change, which can be effective in motivating individuals to continue with their efforts. This can include verbal praise, celebrating milestones, or even offering incentives such as a special treat or outing. Additionally, having a strong support system can make it easier to stay accountable and make healthier choices.

Question 11

Making a successful change in a health behavior has the additional benefit of allowing you to feel better about yourself.

Accepted Answer

When we make positive changes in our health behavior, such as exercising regularly or eating a healthier diet, we often feel a sense of pride and accomplishment. This can boost our self-esteem and overall sense of well-being, leading to a positive cycle of behavior change and improved mental and physical health.

Question 12

If you are facing stress in your life,it might be necessary to delay a behavior change program.

Accepted Answer

Stress can make it harder to commit to and follow through with behavior change programs. It may be necessary to address and manage stress before or alongside a behavior change program, or delay the program until stress levels have decreased.

Question 13

Social support does not improve motivation during a behavior change program.

Accepted Answer

Social support has been shown to improve motivation during a behavior change program. Social support can provide encouragement, accountability, and a sense of community, all of which can increase motivation and help individuals stick to their goals.

Question 14

Describe five strategies for critically evaluating health-related information.

Accepted Answer

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Question 15

The quality of your social opportunities is a key component of your environmental wellness.

Accepted Answer

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Question 16

Making adjustments to your original plan of action will decrease your chance of reaching your goal.

Accepted Answer

Making adjustments to your original plan of action is a normal part of the goal-setting process. In fact, being flexible and willing to adapt to new information and changing circumstances can increase your chance of reaching your goal. It allows you to make necessary improvements and corrections, and to stay on track in the face of obstacles and setbacks.

Question 17

Behavior choices and actions impact only the health and wellness of the individual making the change.

Accepted Answer

Behavior choices and actions can have a ripple effect on the health and wellness of others around the individual, such as family and community members. For example, choosing to quit smoking not only benefits the individual's health, but also reduces secondhand smoke exposure for others.

Question 18

Having an external locus of control is associated with motivation and commitment to change behavior.

Accepted Answer

Having an external locus of control means believing that one's life is mainly influenced by external factors and circumstances beyond their control. This mindset can lead to a sense of helplessness and lack of ownership over one's actions and decisions, which is not typically associated with motivation and commitment to change behavior. In contrast, having an internal locus of control (believing that one's actions and decisions can impact their life outcomes) is often linked with greater motivation and willingness to take personal responsibility for behavior change.

Question 19

Define the nine dimensions of wellness discussed in the text and,for each dimension,list two behaviors or habits that would promote its development.

Accepted Answer

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Question 20

Taking incremental steps toward a long-term goal increases the chance that you will achieve the ultimate goal.

Accepted Answer

This statement is true. Breaking down a long-term goal into smaller, manageable tasks and consistently working towards them can help build momentum and make the goal feel less overwhelming. This approach also allows for regular progress checks and adjustments, increasing the likelihood of ultimately achieving the desired outcome.

Quiz 1: Taking Charge of Your Health