A Critical Report on Behavior Change for Physical Activity

This report critically examines behavior change theories, specifically focusing on self-determination theory and social cognitive theory, and their application to physical activity, such as a 30-day squat challenge. It provides a critical discussion of the COM-B model, outlining its strengths and weaknesses in understanding behavioral motivation. The report delves into the core principles of self-determination theory, highlighting the roles of autonomy, competence, and relatedness in fostering behavior change, while also acknowledging the theory's limitations. It then explores the social cognitive theory, emphasizing the influence of self-efficacy, self-regulation, and outcome expectations. Finally, the report considers various factors that influence the maintenance of behavior change, including belief, knowledge, ability, self-regulation, and support, concluding that both theories offer valuable insights for promoting and sustaining healthy behaviors.

BEHAVIOUR CHANGE
FOR PHYSICAL ACTIVITY

TABLE OF CONTENTS
INTRODUCTION...........................................................................................................................3
CRITICAL DISCUSSION OF SELF DETERMINATION THEORY...........................................3
CRITICAL DISCUSSION OF SOCIAL COGNITIVE THEORY.................................................4
CONSIDERATION OF FACTORS INFLUENCING THE MAINTENANCE OF BEHAVIOUR
CHANGE.........................................................................................................................................5
CONCLUSION................................................................................................................................6
REFERENCES................................................................................................................................7

INTRODUCTION
Behaviour changes can be referred to modification and transformation of human
behaviour. There are various kinds of behavioural changes theories that can be used to explain
reason because of which changes within human behaviour occur (Arnautovska and et.al., 2018).
These theories help in understanding major factors or characteristics that can further be used for
behavioural determination. Some of the most commonly used behavioural change theories are:
self-determination theory and social cognitive theory. These theories can be used for
understanding reason because of which behavioural changes within an individual occur for a
physical activity like 30 days Squat challenge. This assignment will lay emphasis upon critical
discussion of self-determination and social cognitive theory for understanding behaviour changes
within an individual in 30 days squat challenge, and consideration of factors influencing the
maintenance of behaviour change
CRITICAL DISCUSSION OF COM- B MODEL
COM- B model: It is a model which helps in identifying behaviour, this model is widely used
to determine change in behaviour of individual person (Rhodes and et.al., 2017). There are three
factors that are present in COM – B model i.e., capability, opportunity and motivation. This
model helps in motivating person to take initiative for doing physical activity and relaxing for
some time. COM – B model refers to capability, opportunity, motivation and behaviour (Gough
and et.al., 2020). It helps in identifying strengths, weakness, opportunity and threats that help an
individual person to make goals accordingly. Some of the major strengths of this model are: This
model determines how capable a person is to improve its health and complete squat challenge. It
motivates person to focus on accomplishing goals and objectives. Some of the major weaknesses
of this model are: sometimes, an individual gets demotivated as he or she is not able to identify
opportunity and they are not focusing on completing 30 day squat challenge.
CRITICAL DISCUSSION OF SELF DETERMINATION THEORY
There are some behaviour theories that can be used like, self-determination theory, social
cognitive theory and many more. Self determination theory is one of them. According to this
theory people are motivated to grow and change by universal psychological needs. (Brown and
et.al., 2020). For completing a squat challenge of 30 days a person should be self-determined

because they have to improve physical health and stay fit for long time period. This theory helps
in motivating an individual person for good health and also helps in reducing stress. This self-
determination theory can be used in completing a squat challenge as it motivates person to work
hard and complete the challenge. It gives positive energy to people and they get motivated to do
exercise for improving their physical exercise.
This theory helps an individual person in achieving independence, which helps in overall
wellbeing of person and improves psychological health (Young and et.al., 2018). There are
generally three basic needs in self-determination theory, autonomy, competence and relatedness.
Self-determination is combination of attitudes and abilities that helps person in setting goals for
themselves and focusing on how to achieve those goals. Everyone is having different choice but
all should spend some time in getting fresh and feel comfortable or relaxed (Cradock and et.al.,
2021). Sometimes, it has negative impact on people did not get motivated for doing exercise or
improving their health. However, this theory is more effective as it helps in self-determination
and an individual has the ability to think what is good or bad. Some negative points of this theory
is that if a person is not having right to take decision then an individual will feel demotivated and
he or she will not able to concentrate on work and feel tired. It is essential to do squat because it
helps a person in staying fit and healthy. Self- determination theory and social cognitive theory
can help a person in boosting confidence and they make plans to complete a 30 day squat
challenge. But self determination theory is best that can be applied by a person to complete squat
challenge because this theory helps in motivating person and they develop skills.
This theory has its own strengths and weaknesses. Some of the main strengths of this
theory are: it focuses upon inner motivation of people (Eisele and et.al., 2019). It clearly explains
that people can self-motivate themselves if they are rewarded with something. This theory allows
people to think that they have control over their choices and lives that can motivate them to take
certain actions when thy feel they those actions will reward them or bring positive outcome to
them.
Some of the main weaknesses of this theory are: This theory fails in distinguishing
between needs and virtue of an individual (French and et.al., 2021). This theory focuses only
upon intrinsic motivation which is confound to personal interest and achievement of an
individual. It can also be said that this theory does not accept account for achievement

motivation, it further beliefs that negative impact of monetary reward is too strong and therefore
it is a weakness of this theory which is that it does not separate needs and virtue of a person.
CRITICAL DISCUSSION OF SOCIAL COGNITIVE THEORY
Social cognitive theory is another important behavioural theory. This approach helps in
understanding behaviour of human and helps in building confidence of individual person to do
squat challenge. The main focus of cognitive theory helps in determining emotion and behaviour
of individual person and helps in identifying personality of person (Gal and et.al., 2018). Many
theorists believe that without these theories it will be difficult in determining behaviour and
emotion. This theory helps in determining that change in behaviour of an individual person after
doing physical activity (Cristofaro, 2020). It helps in identifying explaining internal and external
factors that influences decision making of an individual person. They can learn new things and
focus on their goals. There are many factors that can affect decision of a person. It affect mental
health and he or she is not able to work properly and concentrate on work. Negative point of this
theory is that sometimes person takes wrong decision and it affects health.
Cognitive theory, when applied to the current squat challenge will assist in completing
the challenge in a successful manner. This is because this theory has the ability to be applicable
on the practical situations. Further, as this theory is based on the experiments, it assists in
determining the cause and effect of the squat challenge, hence, it will better motive a person in
undertaking the challenge and completing it. Cognitive theory can be applied to the 30 days
squat challenge with the help of various cognitive factors. These included self-efficacy, self-
regulation and outcome expectation. Self – efficacy refers to the belief that the practitioner has
on his ability to perform the squat challenge. This is the strongest factor that determined the
extent to which the practitioner can adopt a healthy behaviour. In this self-regulation is quite
evident within behaviour of a practitioner in setting goals for achieving this challenge and
monitored himself.
This theory has its own strengths and weaknesses. Some of the main strengths of this
theory are: this theory takes human behaviour, environment, and cognition into account
(Grimmett and et.al., 2019). It helps in addressing ways in which reinforcement and punishment
and self-efficiency affect motivation of an individual to work upon a goal. It further focuses upon
importance of self-regularization in learning.

Some of the main weaknesses of this theory are: this theory does not address complete full
complexities of human difference beyond acknowledging their existence (Hallward, Patel and
Duncan, 2020). It does not focus upon personality traits model, biological differences etc. It is a
loosely organized theory with few research based systematic procedure or protocols to be
followed.
CONSIDERATION OF FACTORS INFLUENCING THE MAINTENANCE
OF BEHAVIOUR CHANGE
Differences at post- interventions for one or more physical activity for any dietary
outcome is known as maintenance of behaviour changes. There are various kinds of factors that
can influence maintenance of behavioural changes. There are five main factors that can directly
influence maintenance of behavioural change that are: belief, knowledge, ability, self-
regularization, and support. These changes can directly influence healthy lifestyle of an
individual (Knittle and et.al., 2018). It is important to focus upon these factors as these factors
can result in adoption of new behaviours and changes within old behaviour. These changes or
adoption of behavioural changes can become habitual.
Belief: Belief is one of the most important factors that can influence maintenance of behavioural
change. It can be understood with the help of self-determination theory for example if a
practitioner has complete sense or belief that taking direct action can result in some serious real
changes but in positive manner then they will become more self-determined in terms of
understanding 30 days squat challenge.
Ability: Another factor such as ability of an individual can further influence maintenance of
behavioural changes. It can be explained with the help of social cognitive theory. As per this
theory there are three important things that influence behavioural changes that are self-
efficiency, self-regularization and outcome expectations (Kunstler and et.al., 2018). Self-
efficiency is a kind of belief that a person has within themselves that they have ability to perform
a particular physical activity. Such as a practitioner has belief within themselves that they can
complete 30 days squat challenge.
Self-regularization: Another is self-regularization which is ability of a person to complete a
particular physical activity. Such as a practitioner is confident enough that they have ability to
complete 30 days squat challenge successfully. This will inspire them to complete 30 days squat

challenge with more determination. These are some of the factors that influence maintenance of
behavioural changes.
Knowledge: Knowledge of an individual can further influence maintenance of behavioural
change within an individual for achievement of a physical activity outcome. It can be explained
with the help of self-determination theory. As per this theory people are motivated to change and
grow by universal psychological needs. This theory says that in order to motivate people it is
important to search for internal reason for motivating people for influencing their maintenance of
behavioural changes and knowledge is one of those internal reason of motivation that motivates a
person so that people feel that they are in control of their needs and goals that they wat to
achieve. For example, Knowledge of benefits of 30 days Squat challenge can motivate a
practitioner to take or participant within this challenge.
Support: Many times, an individual does not motivate to take a physical activity challenge but
due to lack of support they get demotivated and do not participate in a particular physical
activity. So, it can be said that when required support is provided to a person it can directly
influence maintenance of behavioural changes within them.
CONCLUSION
From the report it can be concluded that, physical exercise helps in changing behaviour
of person. It helps in improving weakness of an individual person and boost confidence. It also
improves health of a person and helps in staying fit. There are many relevant behavioural change
theories that help in improving health of a person and behaviour changes. Some of the most
commonly used behavioural theories are self-determination theory and social cognitive theory.
Both the theories can help in determining challenges within behaviour of a person during
physical activity in a proper and adequate manner.

REFERENCES
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Activity Behaviour Change in Type 2 Diabetes Using a Design Probe
Methodology. Journal of Personalized Medicine. 11(2). p.72.
Cristofaro, M., 2020. “I feel and think, therefore I am”: An Affect-Cognitive Theory of
management decisions. European Management Journal. 38(2). pp.344-355.
Eisele, A., and et.al., 2019. Behaviour change techniques applied in interventions to enhance
physical activity adherence in patients with chronic musculoskeletal conditions: A
systematic review and meta-analysis. Patient education and counseling. 102(1). pp.25-
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French, D. P., and et.al., 2021. How Does the Understanding, Experience, and Enactment of
Self‐Regulation Behaviour Change Techniques Vary with Age? A Thematic
Analysis. Applied Psychology: Health and Well‐Being. 13(1). pp.239-260.
Gal, R., and et.al., 2018. The effect of physical activity interventions comprising wearables and
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Nutrition and Physical Activity. 16(1). pp.1-20.
Hallward, L., Patel, N. and Duncan, L. R., 2020. Behaviour change techniques in physical
activity interventions for men with prostate cancer: a systematic review. Journal of
health psychology. 25(1). pp.105-122.
Knittle, K.,and et.al., 2018. How can interventions increase motivation for physical activity? A
systematic review and meta-analysis. Health psychology review. 12(3). pp.211-230.
Kunstler, B. E., and et.al., 2018. Physiotherapists use a small number of behaviour change
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