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Health Psychology
Chapter 16:
Exercising
Mansfield University
Dr. Craig, Instructor
1
Exercise & Physical Activity
Less than 1/4 of population engaged in regular
forms of vigorous physical activity/exercise of any
kind
Surgeon General - lack of physical activity is a
primary risk factor for CV disease
How much is exercise or physical activity is
enough?
Early- 20 min @50-85% of THR, 4-5 days
Revision- 30 of moderate physical activity on most days
Distinctions and implication of revision
Kinds of Exercise: “Building muscles”
What kinds of exercise/p.a. are helpful?
Isometric exercise
• pushing against unmovable object to gain strength
• little joint movement (often ideal for elderly or those with
ROM problems
Isotonic- contraction of muscles against weight
• free weightlifting
• builds muscles strength and endurance
Isokinetic• nautilus
• constant weight during contraction throughout ROM
• superior muscle endurance, reduced injury
Kinds of Exercise: Aerobics & Anaerobics
Anaerobic exercise
• short intense bursts of work requiring no oxygen for
energy production
• speed events, include many activity requiring maximal
effort over between 1 and about 45 seconds
• improves muscle strength and some endurance
Aerobic Exercise
• exercise of extended duration (at least 12-20 minutes
[note]) requiring low to moderate intensity
• dependent on oxygen metabolism for energy
production
• important in development of CR fitness (O2 delivery)
What does it mean to be “Fit”?
Organic (Genetic) fitness vs.
Dynamic (acquired) Fitness
Muscle Strength (contraction strength/force) & Endurance
(Repetition)• importance?
Flexibility- range of motion (ROM)
• importance?
Aerobic Fitness• increased O2 delivery and metabolism during exercise
blood flow increases
mitochondrial concentration and vascularization at muscle level
effect on resting and working HR??s
Fitness vs. Physical Activity- clarification
Benefits of Exercise: Weight Control
Exercise: changing the ratio of fat to muscle
weight loss issues in changing ratio in “heavy
normals” vs. “obese”- lean weight concept
why we lose weight
• caloric cost of exercise vs. sedentary behavior
• changes in metabolic rate account for most of loss
Bennet & Gurin- exercise changes in set-point
loss of weight exceeds cost of regular exercise
Losing Weight vs. Controlling Weight- costs
4 hours weekly walking
1-3 hours weekly in moderate aerobic work
Cardiovascular Benefits of Physical Activity
Morris (1953)- London bus drivers and conductors
• CHD lower in conductors
methodological problems- selection bias, random
assignment
Kahn (1963)- importance of regular activity
natural cross-over comparisons between mail clerks and
delivers- even if once active, after 5 years of sedentary job
behavior-- CHD mortality protection is lost.
Still, self-selection biases remain
Paffenbarger: San Francisco Longshoreman
• all initially active in vigorous cargo handling
• address selection bias as all the same to start?
• Still- flaws-- don’t include life outside job!
CV health and Physical Activity
The Paffenbarger Physical Activity Index
high (2000+) and low (less than 2000) kcals
expended weekly during physical activities.
• 2000 kcals is the arbitrary breakpoint see fig. 16.1!!• an inverse relationship between PA and CHD up to
3500 kcals weekly
Framingham- men & women• high active to sedentary- 3x decrease in CHD risk
Twin Studies- (control for genetics)
• activity levels predicts longevity/health
Added Longevity and Quality of Life Issues (note)
Stroke and Cholesterol
Less clear results for stroke
1/4 of all stroke deaths preventable in Eur Amer
with a more active lifestyle
• of greater efficacy for elderly and males
• results less clear in younger women and Afr. American
Increase HDLs and decrease LDLs
• dose response relationship between activity level and
HDL
• activity such as walking, gardening and other nonexercise leisure time activity also related
• also found with children and young adults and animals
Other Health Benefits
Mixed evidence on Cancer
• recreational exercise reduced breast cancer 12-60%
• regular exercising women from early age have 50%
less incidence of breast cancer
• high intensity related to reduced colon cancer
Osteoporosis- exercise/phys. act protects
• loss of bone mineral density- why important
• of particular concern for elderly and post menopausal
women
• past (Wow!) and present exercise is helpful to retain
bone density
Other Health Benefits (continued)
Diabetes
exercise related to Type II onset, treatment and
mortality
Sleep
fall asleep faster, sleep longer
Psychological Effects- appears to be beneficial
Depression
Anxiety
Stress
Self-Esteem
Control problems in this research
lack of placebo control group-- tough to find good
placebo...
Physical Activity, Depression, Anxiety, Stress
Phys. Activity & Mental Health- Morgan (1998)
Aerobic activity vs. therapy, wait-list, relaxation
effective for moderate/mild depression
Phys Activity and Depression
More effective than no treatment & As effective as psychotherapy
Aerobic and Non-Aerobic equally effective in treatment
No dose response relationship
good for low-grade, but not major depression
(Blumenthal may be challenging this research)
no evidence relating PA to depression relapse
Mechanisms of action are unclear
Anxiety & Stress
State-Trait Anxiety
“moderate” vs. “vigorous” activity and mood
Stress= “Stress Response”
cv response, physical symptom response
Anxiety & Stress: how does it work?
Endorphins, “hot-tub hypothesis”, NE release
correction in book-- it can prepare body to handle stress
effects more easily -- “cross-stressor hypothesis”
Self-Esteem
Body image is a perception-- cognitive dissonance
effect with exercise
Hazards
iga
7
Pre
5
Post
*
Aerobic
Interval
52.29
49.83
58.85
34.5
Aerobic
Interval
3
SFR
1
Pre-1
Post
-3
Aerobic
Interval
0.48
0.49
*
0.41
0.37
*
Vigor
Anger
Tension
Aerobic
Interval
30.26
21.37
24.76
10.54
Fatigue
Depress
Pre
Post
Confusion
SSR
-5
10Staleness- overtrainining-->neg. mood, fatigue, depression
5
Exercise
Addictions0
• neglect of responsibilities, self-absorption,
continuation in spite of medical orders to stop- similar
-5
behavior to other addictions
-10
-15
Hazards continued
female endurance athletes and eating disorders
• UT women x-country runners and PowerBars
Musculoskeletal injuries
Temperature and Physical Activity
Sudden death during physical activity
• overstated risk in the media- must compare risk of SD in
regular exercisers to non-exercisers
snow shoveling, deer hunting studies
Maintenance
Highest among
men,
past history of physical activity
higher education/income (SES)
younger
Lowest
smokers
blue-collar workers
low exercise self-efficacy
Increasing-
minimize execuse making, add social support
Relapse Prevention models- abstinence violation effects• warn participants of this!!