Create
Learn
Share

TOPICS 1&2 in depth

rename
mahalaca's version from 2015-09-15 03:41

Section

HELP PHILOSOPHY
H: A personal philosophy that emphasizes HEALTH can lead to behaviors that promote it
E: EVERYONE can benefit from healthy lifestyles, regardless of age or health status
L: Health behaviors are most effective when practiced for a LIFETIME
P: Healthy lifestyles should be based on PERSONAL needs and interests

 

DIMENSIONS OF HEALTH & WELLNESS (5) (SPIES)
SPIRITUAL: ability to establish a value system and act on the system of beliefs. Force greater than individual
PHYSICAL: freedom from illness and ability to function effectively to the demands of the body
INTELECTUAL: ability to learn and use info to enhance quality of living
EMOTIONAL-MENTAL: freedom from emotional/mental illness, ability to cope with personal feelings
SOCIAL: ability to interact with others successfully and relationships

 

STAGES OF CHANGE (5)
1. PRECONTEMPLATION: I don't want to change
2. CONTEMPLATION: I am thinking about change
3. PREPARATION: Ready to make a lifestyle change
4.ACTION I have made a lifestyle change(s)
5. MAINTENANCE: I regularly practice healthy lifestyles

 

SELF-MANAGEMENT SKILLS (8) (SSS G PALM)
1.Self-assessment skills
2. Self-monitoring skills
3. Self-planning skills
4. Goal-setting skills
5. Performance skills
6. Adopting coping skills
7. Learning consumer skills
8. Managing time

 

FACTORS THT PROMOTE LIFESTYLE CHANGE (4)
1. PERSONAL: age, heredity, disability
2. PREDISPOSING: Am I able? (self-confidence,self-efficacy,safe environment, access) Is it worth it?(self-motivation,enjoyment,beliefs,balancing positive and negative attitudes,knowledge)
3. ENABLING: same as self-management skills- all 8 skills
4. REINFORCING: success, social support(friends, family, health professionals), freedom of choice

 

SMART GOALS
SPECIFIC: ex. losing weight
MEASURABLE: allows you to perform assessments before you establish your goals
ATTAINABLE: neither too hard or too easy
RELEVANT: focus on behaviors, not outcomes. Relevant goals give you motivation
TIMELY: focus on the changes you want to make in a certain amount of days, weeks, etc.

 

STEPS FOR SELF-PLANNING FOR HEALTHY LIFESTYLES (CISS WE)
1.Clarifying reasons: why do you think you would like to be active, not goals but statements.
2.Identifying needs: self/periodic assessments can assist in establishing personal needs, planning a program, evaluating progress
3.Setting personal goals: behavioral (process) goals are better than outcome (product) goals. Put goals in guidelines
4.Selecting program components: ex. weight control
5. Writing your plan: promise to be active, facilitates adherence to your program
5. Evaluating progress: provides feedback
                                                                      -self monitoring
                                                                      -dietary or activity log
                                                                      -pedometer
                                                                      -checking heart rate