Transcript he_exercise_web

Exercise
Health Psychology
Physical Activity (PA)
•
Any bodily movement produced by
_________________ resulting in energy
expenditure
1. Leisure time
2. Occupational
3. Lifestyle
Physical Fitness
• ________________ you have or achieve
• Relates to ability to perform PA
– Health-related:
• Cardiorespiratory fitness
– Performance-related:
• _________________
• Endurance
• Flexibility
Types of fitness
• _____________ = inherited
• Dynamic = amount & kinds of exercise
Exercise
• Planned, structured, _________________
– Purpose of improving or maintaining fitness
– Subset of PA
Types of exercise
• For muscles:
– Isometric
– Isotonic
- Isokinetic
- Anaerobic
• For _________________ :
– Aerobic
Isometric
Isotonic
Isokinetic
Muscle
contraction
Yes
Yes
Yes
Joint
movement
No
Yes
Yes
Pushing wall
Lifting wts
Special equip
Muscle
strength
Muscle
strength &
endurance
Strength,
endurance,
e.g.,
Produces
Good for
Elderly
_________
Injuries
Time period
Anaerobic
Aerobic
Short
Extended
e.g.,
_____________ Jogging, biking
Produces
^ speed &
endurance
NOT heart probs
^ cardio &
respiratory
12-20 mins
3x/wk
PA Prescription
• 30 mins/day
• 2/3 adults don’t get enough
• _________ adults don’t get any in leisure
Who Exercises?
• Individual characteristics
– Start
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•
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•
From _________________
Positive attitude re: physical activity
Perceive self as athletic
Believe health is individual’s responsibility
– Continue
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•
•
•
•
•
•
•
_________________
Younger
Lean (not overweight)
Exercise hx (habit)
Higher education
Higher _____________
Risk for cardiovascular disease
High in self-efficacy
• Setting characteristics
– Convenient
– Easily accessible
– _________________
• Exercise characteristics
– Moderate intensity
– Fits personality
Who Doesn’t?
“The only reason I would take up jogging is
so that I could hear heavy breathing again”
– Erma Bombeck
• Top Reasons:
– ______________
– Stress
• Individual characteristics
– Blue collar
– _________________
– Perceived poor health
• Exercise characteristics
– High-intensity
• Too demanding
• Injuries
• ______________________________
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–
–
–
Similar to substance use
Slip leads to relapse
e.g., injury, illness, vacation
Get back on the horse, sooner better
Exercise Outcomes
Physical Benefits
• Physical Fitness
• Weight control
– ^ _________________
• Improve sleep
• v Mortality
Decrease Disease Risks
• Cardiovascular Disease
• Stroke
• Cancer
– General, Colon, Breast, Prostate
• _____________ = __________ density loss
Controls
• Diabetes
• Hypertension
Psychological Benefits
• Decreased depression
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–
–
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Both clinical & normals
Aerobic & nonaerobic
At least as effective as _________________
No dif. when ^ intensity
• Decreased anxiety
– v ____________ anx
– v trait anx
Hazards
• Addiction
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Not clearly related to endorphins
Likely psychological
Rigid, for men may be form of _____________
Related to eating disorders
• Injuries
• Death