Psychology Day 1,2,3

Physical Activity

Any bodily movement produced by skeletal muscles and requires energy expenditure

Exercise

Planned, structured and repeated activity to achieve physical psychological or social benefit

Psychology

Scientific Study of Behavior and mental processes

PA PSYCH

Scientific Study of human behavior within diverse exercise settings

Paradigm Shift

The shift of types of exercise and focuses within a time frame

Pre-1990 Shift

Exercise for fitness

Post-1990 Shift

Exercise for health

Guidelines for 5-17

60 min per day, muscle strengthening 3x/wk

Guidelines for 18-64

150 min/wk, Muscle Strengthening 2x/wk

65+ Guidelines

150min/wk, Fall Prevention 3+days/wk, Muscle Strengthening 2+x/wk

Canadian 24 hr Movement Guideline

Physical Activity: 150 min per wk, Muscle 2+x/wkm Several hours of light pa

Sleep: 7-9 hrs

Sedentary behavior: Limit to 8 hrs, no more then 3 hrs screen time

2 objectives of PA Psycho

Application of psychological principles to the adoption and maintenance of PA behavior

Understanding the psychological consequences of PA

Epidemiology

Study of How a disease or health outcome is distributed in population and what factors influence or determine this distribution.

Goals of Epidemiology

1. Distribution (Who, When, Where)

2. Identifying (Risk factors associated with increased probability of disease outcome)

3. Prevent (Modifying identified risk factors)

Ebola Example

What: Ebola virus disease

Who: Anyone who comes into contact with the virus

When: 2014

Where: West Africa

Why: Virus transmitted from animals to people and through human to human

Measures of Epidemiology

Incident Cases

Prevalent Cases

Rates

Incident Cases

New occurrences of an event during a period of interest (Water flowing into Bathtub)

Prevalent Cases

Number of persons in population that have a particular disease or condition at a specific point in time. (Active Cases) (Water in Tub)

Rates

Number of cases/average population size (How fast/much water is flowing in Tub)

4 Types of Study Designs

1. Cross-Sectional Studies

2. Case-Control Studies

3. Cohort Studies

4. Randomized controlled Trial

Cross Sectional Studies

Risk factors and presence or absence of disease are measured at the same time (Snapshot of a group)

Case-Controlled Studies

People with presence of disease are matched with controls without disease. Frequency of past exposures to risk factors for disease compared between the two groups (Finding the cause) (Rare diseases)

Cohort Study

A group is followed for a defined period of time to ascertain occurrence of health outcome (Followed until health outcome happens)

Randomized Controlled Trial

A study in which participants are randomly assigned to receive an experimental manipulation or control condition

Goals of PA Epidemiology

1. Distribution (Who is inactive, when, where)

2. Identify Risk Factors (of being inactive or active)

3. Investigate Associations (PA relation of risk of disease)

4. Prevent (Modifying PA Behavior)

London Busman Study

Drivers had increased myocardial infarction rates compared to conductors

California Longshorman Study

Strenuous activity was protective from coronary heart disease

Harvard Alumni Study

Men who expended >/= 2k cal/wk from activity lived an average of 2.15 years longer than those who expended <500 cal/wk

Aerobics Center Longitudinal Study (ACL)

Higher levels of fitness associated with reduced risk of all cause mortality. Getting at least some PA in helps

Included women

Sedentary Behavior METS

<1.6 METS

Light PA Mets

1.6-2.9 METS

Moderate PA METS

3-5.9 METS

Vigorous PA METS

>6 METS

3 PA Assessment Measures

1. Self-Reported Measures

2. Wearable Measures

3. Direct Observation

Why Measure PA

To accurately recommend PA based on different factors

Main PA Trends

1. Men more vigorous/Women more moderate

2. Older=Less Active

3. More Education= More PA

Main Perceived Reasons to exercise

1. Physical Health

2. Mental Health

3. Social Benefit

Most Common Percieved Barriers

1. Lack of time

2. Lack of energy

3. Lack of motivation

Why are theories essential

They allow us to better understand and predict behavior

Social Cognitive Theory / Self-Efficacy Theory

Behavior is influenced by both personal cognitive factors and environmental influences

Personal Cognitive influences on behavior

1. Self Efficacy (Belief in yourself)

2. Collective efficacy (Group Belief Collectively)

3. Outcome Expectation (What your think will happen after)

4. Knowledge

Self-Efficacy

Situation Specific Self Confidence

Sources of Self-Efficacy

1. Past performance (I did it before)

2. Vicarious experiences (If they can do it, so can I)

3. Social Persuasion (Support)

4. Physiological/Affective States (How you feel during it ±)

Socioenvironmental Influences on Behavior

1. Observational learning (Learning by watching)

2. Normative Beliefs (social norm)

3. Social Support (Perception of support from others)

4. Barriers and Opportunities (Social and Physical Environ ±)

Supporting Behavior Factors

1. Behavior Skills (What you need)

2. Intentions (Do you plan to do it)

3. Reinforcement and Punishment (Increase good/decrease bad)

Postive Reinforcement

Adding something positive to increase exercise behavior

Negative Reinforcement

Taking away something negative to increase exercise behavior

Punishment

Adding something negative to decrease exercise behavior

Extinction

Taking away reinforcement to decrease exercise behavior

Main Constructs of the Social Cognitive Theory

1. Personal Cognitive Factors

2. Socioenvironmental Factors

3. Behavior

Advantages of SCT

Multi Dimensional

Easily applicable to interventions and clinical work

Disadvantages of SCT

MANY constructs make it hard to test

Hard to say which constructs are most important to behavior change

Model vs Theory

Model doesnt show the “WHY”

SCT SUMMARY

←→ Person ←→ Behavior ←→ Environment ←→

Theory of Reasoned Action (TRA)

“Intentions are the best predictor of behavior”

Based on Attitudes and Sugestive norm

TRA Intervention

Increasing your intentions to exercise (Attitude/Suggestive Norms)

Limitations of the TRA

Intentions do not always lead to the intended behavior

Ex: New Years Resolution

Theory of Planned Behavior

Adds the construct of perceived behavior control

More Repeatable

3 Constructs of Theory of Planned Behavior

1. Attitude

2. Suggestive Norm

3. Perceived Behavior Control

Why is perceived behavior control important in the Theory of Planned Behavior

Because it can directly impact ones behavior without having to influence their intentions

Theory of Planned Behavior Advantages

Shown to have small but significant effect on exercise

good job at explaining intentions

Theory of planned behavior disadvantages

only explain 25% of total variability in exercise behavior

cant explain why so many people who intend to exercise dont

Health Belief Model

How likely are you to engage in preventative health measure such as exercising

Health Belief Model Constructs

1. Perceived Severity

2. Perceived Susceptibility

3. Perceived Barriers (Costs)

4. Perceived Benefits

Health Belief Model Picture

Health Belief Model Advantages

Barries have been shown to be strong predictors of PA

Health Belief Model Disadvantages

Designed just for risk avoiding

only explains 20% variability in behavior