KIN3HO3 HEALTH PSYCHOLOGY

barriers to exercise

convienence

lack of knowlege

lack of time

lack of enjoyment

environmental

physical

“prescribing/teaching is not enough”

antecedents of expsych

promoting and understanding

exercise and adherence

measurements of pa

objective

direct observation

indirect

subjective

pa vs exercise

physical activity: any energy expenditure by skeletal muscle reaching at least 1.5 MET

exercise: structured, leisure PA

pa/exercise history

pa used to be avoided as a part of work, not for leisure

treadmill used as a punishment

WWI turned around exercise ideas as people pushed to extremes

london workers studies

morris, 1953, levels of PA in double decker bus workers found that more sedentary roles had higher mortality rates and issues

60s impact on exercise

workout tapes became more popular

exercise compendium

encyclopedia of METs for differing PA

WHO reccomendations for exercise

around 10 mets a week, 2-4 hours exercise, hiking

PAG canada pa reccomendations

movement of 150 minutes mod-vig, reducing sedentary time and sleeping well

respondent learning

classical conditioning, using stimulus to condition response

operant learning

positive reinforment, behaviour up

neg reinforcement, behaviour up

punishment, neg reinforcement, behaviour down

extinction (removal of reward) behaviour down

incentives to walk

constant incentive most effective

Effort discounting

law of least work, if all options equally reinforced, people take the least effortful

self efficacy theory

form of situation specific self confidence that with outcomes forms motivations for behaviours

measurement of se

challenge level vs strength of SE (task se)

varieties of challenge vs strength of se (barrier se)

se types in exercise

task se, barrrier se and scheduling se

increasing se

past performance, vicarious experiencem social persuasion, psychological state and mastery of exercise

theory of planned behaviour

intentions are the primary determinant of behaviour

intentions influenced by subjective norms, attitudes, percieved contol, actual control and se

intention-behaviour gap

gap between people with intentions who are active vs inactive, to close gap motivated by attitudes, se, commitment, stability, regret, conscientiousness,

self determination theory

assumes gtha thuman behaviours are volitional and humans strive for browth through fulfilling needs

subtheories: personality, motivation, social influence

exercise-specific: basic needs, motivation types, organizism needs

fundamental needs according to self determination theory

autonomy, relatedness, competence → fuel external motivation

degrees of internalization

spectrum of motivation

amotivation→externally motivated → internally motivated

dual process models

two motivational systems,

1. automatic, fast, impulsive, shaped by past, cues, habit, unaware reaction

2. deliberate, slow, driven by goals, shaped via knowledge and values, requires cognition

why can exercise be excepted from dual process models

effortful

immediate cost

reflexively evaluated

social ecological model

individual intersectional issues with society at large

larger domains of influences on individual (interpersonal, physical envrionment, policy)

correlates vs determinants

correlates: do not cause changes, associated with PA but do not cause them (i.e. owning equipment)

determinants: cause changes, associated with pa

social influence

environment (functional features, safety, aesthetic and destination) & social facilitation (response from seeing/hearing others)

social support types

emotional

instrumental

informational

companionship

validation support

social influences

real or imagines pressure to change

social facilitation

increase in response from seeing or hearing others doing same movement

leadership to inspire PA

transformational

ignores mistakes

positvely worded instructions

lots of support + encouragement

can cause increase in self efficacy, enthusiasm, adherence, and less fatigue and social anxiety

stages to develop exercise interventions

1. define problem

2. conduct behavioural analysis + diagnosis

3. identify content & implementation options (behavioural change techniques BCT)

4. evaluate and iterate intervention using evaluation frameworks

influences on behaviour

capabilty, motivation, opportunity

interventions

require behavioural determinants to then change behaviour (i.e. group cohesion)

context, modes of delivery & BCTs change mechanism of action and then change target behaviour

kohler effect

increased effort exerted with coactivation

caused by motivational effect of upwards social comparison and enhanced dispensability (effort critical to team)

what is physical activity?

Any bodily movement produced by skeletal muscles that expends energy beyond resting levels, which is over 1.5 METs.

What is exercise?

Exercise is structured physical activity in one's leisure time that is planned and repeated over time. 

Why is the lack of physical activity considered a global epidemic?

The lack of physical activity is considered a global epidemic because it is widespread across countries and populations and contributes substantially to chronic disease and premature death. 

1. Males vs. Females? 

• Nature of work  

• Oppressive policies around education for women 

• Differences in gender norms and roles (child rearing, etc.) 

High vs. low income countries?

• Transportation (cars vs walking/cycling) 

• More manual labor jobs in low-income countries 

• Differences in the built environment and infrastructure  

Self-Report Questionnaire 

• subjective

• Frequency, intensity, type of activity 

• Advantages: Cost effective, more feasible, more reach, easy for categorical ratings

• Disadvantages: Not as reliable, social desirability bias, recall biases 

Self-Report Activity Logs 

• subjective

• Frequency, intensity, type of activity 

• Advantages: Cost effective, more feasible, more reach, provides more detailed breakdown of what activity was done, for how long and how often

• Disadvantages: Not as reliable (social desirability bias, recall biases) if not done in real time, hard to remember to complete for some 

pedometer

• Step count, frequency, intensity (if measuring steps per minute) 

• Advantages: More accurate, easy to wear, adequate measure of physical activity (step counter), relatively low cost 

• Disadvantages: Requires equipment; more costly, less feasible, does not always measure intensity 

Heart rate monitor 

• Frequency, intensity, duration, energy expenditure  

• Advantages: More accurate measure of intensity, unobtrusive positioning 

• Disadvantages: Doesn’t tell you what kind of physical activity was done, heart rate increases with more than just physical activity, appropriate fitting of device can be a concern

Fitness Apps / Wearables 

• Frequency, intensity, energy expenditure 

• Advantages: Has multiple functions (pedometer, heart rate monitor, etc.); more efficient, less expensive than their individual components 

  
  

• Disadvantages: less accurate than their individual components 

Accelerometer 

• Frequency, intensity, duration, energy expenditure  

• Advantages: good measure of intensity (faster you go, the more intense the activity), high levels of accuracy/validity 

  
  

• Disadvantages: requires data analysis to interpret data, complex, expensive, can not differentiate body positions 

Direct Observations 

• Frequency, intensity, type of activity 

• Advantages: Allows more detail/context, no recall biases 

• Disadvantages: Requires more people, only measures a limited amount of time, requires a lot of time and energy, does not objectively measure energy expenditure