PSY 3653: Physical Activity

physical activity

any bodily movement produced by skeletal muscles that result in energy expenditure

exercise

planned, structured, repetitive moment to improve or maintain its components of physical fitness

cardiorespiratory endurance (cardio)

ability to move O2 through the lungs, heart, bloodstream, convert energy to cells

muscular endurance

how long a muscle contraction can repeat

Ex.) quads in a marathon

muscles strength

power to move mass of muscle

Ex.) power lifting

body composition

measure of body mass broken into muscle, water, bone, and BF

flexibility

ability to move muscles and bone structure around a joint

Improves performance and protects against injury

whos more active?

educated, those w/ exercise history, whites, richer, younger, white collar, males

ACSM Recs for physical activity

Frequency: 5x week

Intensity: 60-80% VO2 max
Type: large muscle, repetitious

Resistence: 3x/week

Flexibility: 2/3x week

Neuromotor: functional fitness (yoga, tai chi)

Problems w/ ACSM

Only 8% of men and 7% of women meet recs

PSYCH:

Set reasonable goals

Shape training

Harvard Alumni Study

20k men 35-74 for 16 yrs

Exercise decreases risk of CVD and mortality

Every 1 min exercise = increase 2 min of life

Most protective = vigorous exercise

Word of caution

exercise as greatest immediate risk of MI

Pathophysiology of exercise #1: Cardiovascular fitness

increases aerobic power by 25%

Pathophysiology of exercise #2: HDL cholestrol

protective, vigorous increases this

Pathophysiology of exercise #3: BP

strengthens heart efficiency

Pathophysiology of exercise #4: glucose metabolism

increases insulin receptivity of cells (diabetes)

Pathophysiology of exercise #5: body fat

burns cals, increases muscle

Epstein interventions for children

remove competing sedentary behaviors (screens), parent models, provide tools (bikes, balls)

treatment for exercise

MD screening

Home v. gym based

Alone v. company

Distraction v. meditation

Start with reasonable, yet challenging goals