midterm

Question 1

physical activity

Answer 1

bodily movement produced by skeletal muscles that results in energy expenditure

Question 2

exercise

Answer 2

a subset of physical activity that is planned, structured, and repetitive, and has a final or an intermediate objective, the improvement or maintenance of physical fitness

Question 3

sport

Answer 3

activity involving physical exertion and skill in which an individual or team competes against others

Question 4

physical fitness

Answer 4

a set of attributes that are either health or skill related

Question 5

what percent of adults dont have any physical activity?

Answer 5

17-33%

Question 6

what percent are classified as overweight or obese?

Answer 6

73%

Question 7

what percent of sedentary adults will begin a program of regular exercise in the next year? (half of them will drop out within 6 months)

Answer 7

10%

Question 8

how much of youth 12-21 dont participate in regular physical activity?

Answer 8

over half

Question 9

(effect of exercise) scientific criteria for causality

Answer 9

strength of association, temporal sequence, consistency, independence, dose-response gradient, plausibility, experimental confirmation

Question 10

(effect of exercise) physical effects

Answer 10

weight control, improved physical appearance and muscularity, reduced cardiovascular disease risk, reduced risk for many types of cancers + T2 diabetes, improved sleep quality

Question 11

(effect of exercise) psychological effects

Answer 11

reduce in stress emotions, improved mental health, improved well-being and quality of life, improved self-concept, improved personality traits, improved memory + cognitive functioning; reduced risk of dementia, positive emotion/enjoyment/fun

Question 12

(effect of exercise) moderators of psychological effects

Answer 12

Effects occur at low moderate intensity, greater gains with greater intensity+frequency+duration, aerobic or anaerobic, works for everyone, may take 8-10 weeks, stronger effect if person chooses activity

Question 13

(effects of exercise) recommendations for the strongest impact on anxiety and depression

Answer 13

rhythmic abdominal breathing, avoid interpersonal competition, make it a closed + predictable activity, use rhythmic + repetitive exercise movements, exercise at least 20 minutes to 30 minutes in duration with moderate intensity for 2-3 times per week, make it fun

Question 14

(effects of exercise) mediators of psychological effects– physiological explanation

Answer 14

increases in cerebral blood flow, changes in brain neurotransmitters, increase in maximum oxygen consumption and delivery of oxygen to cerebral tissue, reductions in muscle teension, long-term produces structural brain changes

Question 15

(effects of exercise) mediators of psychological effects– psychological explanations

Answer 15

developed self-regulatory skills, enhanced feeling of control, feeling of competency and self-efficacy, positive social interactions, improved self-concept and self-esteem, opportunities for fun and enjoyment, behavioral activation-activity-reinforcement-more activity

Question 16

exercise determinants- why do some people exercise and others never do? why do over half of persons who start and exercise program drop out after 6 months?

Answer 16

persons may not know why they exercise or dont. can have hypotheses, but may or may not be valid, when tested empirically. Most persons default to explanation of internalized deficiency. We must test these ideas empirically, by measuring variables and their association with physical activity in thousands of persons. We can be guided by theories about the determinants of health behaviors.

Question 17

(exercise determinants) person factors predicting regular exercise - demographics

Answer 17

+ (male gender, SES, education)
- (age, blue-collar, increased risk for heart disease)
overweight/obesity

Question 18

(exercise determinants) person factors predicting regular exercise -
cognitive and personality factors

Answer 18

+ (enjoyment, expectancy, intention, self-efficacy, self-motivation
- (barriers, lack of time, deppressive/mood disorders)
attitudes, knowledge

Question 19

(exercise determinants) person factors predicting regular exercise -
behaviors

Answer 19

+ (unstructured, and structured activity during adulthood)
- (smoking, type A hostility)
diet, physical activity during childhood

Question 20

(exercise determinants) enviornmental factors-
physical enviornment

Answer 20

+ (access to facilities/enviornment)
- (climate/season, disruption in routine
cost, gym equipment at home

Question 21

(exercise determinants) enviornmental factors- social enviornment

Answer 21

+ (group cohesion, family influence, social support from friends, family and trainer
exercise class size, physican influence

Question 22

(exercise determinants) physical activity aka behavior youre actually doing

Answer 22

physical enviornment-
+ group program, leader qualities, fun
- intensity, percieved effort, barriers to walking

Question 23

(exercise inteventions) is exercise similar to other health behaviors?

Answer 23

adding a positive behavior
biological consequences
complex behavior chains with multiple decision points

Question 24

(exercise interventions) intervention issues

Answer 24

what needs to change?
which strageties to use?
when to use those strageties?
under what conditions to implement them?

Question 25

(exercise interventions) intervention decisions - person characteristics: exercise stage of change

Answer 25

precontemplation - informed, benefits, connect to values contemplation- guidelines to begin, personal relevance, evaluate pros/cons preperation - assessment, goal setting, evatuate enviornment, social barriers action- behavioral mods, relapse prevention maintenance- re-evaluate goals, variety, relapse prevention

Question 26

(exercise interventions) intervention decisions - person characteristics: number of persons intervention targets

Answer 26

group increase adherence (social support, enjoyment, inc commitment) approx 25% of exercisers prefer to do it alone program leadership (knowledge, like, interaction, energy, encouragement)

Question 27

(exercise interventions) intervention decisions - person characteristics: demographics

Answer 27

older persons have increased health/fitness motives females have increased dropout if competitive exercise, decreased if social interaction, increased with weight loss motives

Question 28

(exercise interventions) intervention decisions - person characteristics: cognitive characteristics

Answer 28

knowledge usually necessary , not sufficient self-efficacy; ego or task-orientation more important in establishing new behavior, than in maintaining a behavior

Question 29

(exercise interventions) intervention decisions - intervention setting:school and community based are most effective

Answer 29

information at point of decision, behavioral interventions using school PE or community support, enviornmental or policy interventions (create access to places for PA)

Question 30

(exercise interventions) intervention decisions - level of intervention

Answer 30

high intensity programs hve higher dropout adherence is best at 50% VO2 max self-pacing is highest enjoyment for most persons, multiple short bouts are just as good as long duration episodes risk for injury with higher intensity

Question 31

(exercise interventions) intervention decisions - specific strageties: health education

Answer 31

health screening/risk appraisals, mass media in general, little effect on exercise behavior. But, can increase knowledge, provide concrete information like class times, and possibly alter attitudes

Question 32

(exercise interventions) intervention decisions - specific strageties: behavioral management

Answer 32

stimulates control- modify cues for exercise reinforcement control - attendance or performance feedback or rewards; public charting or awards; feedback must be individualized and fairly frequent contingency contracts--makes expections, goals, and consequences explicit; signing increases commitment

Question 33

(exercise interventions) intervention decisions - specific strageties: cognitive-behavioral techniques

Answer 33

decision balance (write out benefits/cost/approval to self or others self monitoring distraction during exercise focus externally goal setting setting efficacy enhancement relapse prevention recruit social support system (buddy/family)

Question 34

(exercise interventions) intervention decisions - specific strageties: intinsic approaches

Answer 34

enhance the fun and emjoyment of exercise itself, not for any particular exernal goal do purposeful meaningful physical activity

Question 35

(exercise interventions) intervention decisions - specific strageties: motivational interviewing

Answer 35

problem: most people are ambivalent about change. We tend to resist persuasion and to maintain the balance of ambivalence let the client hold the ambivalence and possess the positive aspects of change. you can guide, reflect, restate,and selectively reinforce. stay behind the client

Question 36

psychology the discipline

Answer 36

tripartite model knowledge through science-empirical question (empirical, objective, controlled, predicts, replicated)

Question 37

emperical questtion or opinion?

Answer 37

empirical evidence is replicable by anyone, but the conclusions can still be wrong because they might be based on the wrong interpretation of evidence opinion is usually based on anecdotal evidence which cannot be replicated under controlled conditions

Question 38

psychology does NOT believe:

Answer 38

peoples minds are too complex to understand. one cant accurately measure something intangible, like a thought or feeling. different variables operate for different persons, so its silly to try to find rules that apply to everyone. opinions are based on peoples experiences, and are therefore just as emperical as the scientific method. studies contradict each other so they dont help us understand any better. people know why they think, feel, ir behave the way they do, so just ask them

Question 39

A few quick and dirty comments

Answer 39

internal validity vs external validity qualifications of the researcher immersion in a field and years of training allow a perspectibe not otherwise seen understanding of emperical validation or evidence based is not strong statistically significant group differences moderate or weak relationship b/w variables correlation and causation

Question 40

models of health behavior- why do some people perform healthy behaviors and others dont? why do over half of persons who start a health behavior improvement tend to drop out within 6 months?

Answer 40

these questions cant be answered with opinions; they must be tested empirically. persons cannot report accurately why they do or dont perform particular behaviors. these can help generate a hypothesis that we test empirically, by measuring variables and their association with health behaviors in thousands of persons. we pull factors together and construct theory in health behavior. we can be guided by theories about the determinants of health.