psych of PA test 1

adult guidelines

150 minutes of moderate intensity or 75 minutes of vigorous intensity (aerobic) & twice a week muscle strengthening training (ages 18-70)

older adult guidelines

same as adults just add more balance training

children and adolescents guidelines

an hour a day at least of aerobic activity

FITT Principle

-frequency

-intensity

-time

-type

importance of PA measurement

1. specify what aspects of PA are important for a given health outcome

2. monitor changes in PA over time

3. monitor the effectiveness of an exercise intervention

4. determine the prevalence of people meeting the PA recommendation

subjective techniques

self report, stuff that a person reports from their experience and what they know

objective techniques

tangible data, (ex: someone wearing a heart rate monitor)

will more than likely be more accurate

Challenges in subjective measure

-recall bias

-social desirability

-misclassification

-measurement error

challenges with objective measures

-measurement error

-analysis

How to determine which measurement is best? (subjective or objective)

-depends

-ones purpose, question, population

-use multiple types of measures wherever possible

domains of PA

-transportation

-occupation

-leisure time

-domestic

dimensions of PA

-frequency

-intensity

-time

-type

(FITT principle)

Validity

testing how accurate your results are

reliability

consistency

feasibility

can you use it in the real world?

epidemiology

the outcome of distribution of disease or health outcome in populations

assumptions of epi?

-disease is not random

-disease has a cause and can be prevented

goals of epi

-distribution of disease (who, when, where)

-risk factors associated with disease occurrence (why)

-prevent disease occurrence by modifying risk factors

incidence

new cases

prevalence

cases at a specific point in time

rates

number of cases out of an average population size

The 5 W's (study of distribution of PA behavior)

who, where, when, why, what

4 primary goals of PA distribution

1. describe distribution of PA behavior

2. identify correlates of being active or inactive

3. investigate the association of PA with risk of disease

4. prevent disease occurrence by modifying PA behavior

Jerry Moris

scotish doctors

found there is a link between heart disease and PA

ralph

prevention

dose response

relationships between PA and Health

Doctor Blair

founded the link between lifestyle and health, emphasizing exercise, physical fitness, body comp. and chronic disease

British civil servants

Doctor Jerry Moris

found that the postman were a lot less likely to have heart disease compared to the telephonist

london busmen study

Dr. jerry moris

the conductors were less likely to develop heart disease and heart attack compared to the bus driver

Harvard Alumni Study

examined PA levels in almost 17,000 people

of those people who extended 2000 kcals per week dropped significantly after two thousand calories per week

Aerobics Center Longitudinal Study

dr blair

those who are least fit increased mortality risk dramatically

fitness has one of the greatest impacts on health

physical inactivity is the ________ leading risk factor

4th

almost all non-communicable diseases are attributed to ______

inactivity

_____% of the world's population is considered inactive

31

Recommended PA

meet the guidelines in a usual week

insufficient PA

More than 10 minutes a week of MV lifestyle activities, but less than the recommended level

inactivity

less than 10 minutes per week of MV lifestyle activities

leisure time inactivity

no reported leisure time physical activities in the previous month

Physical inactivity consequences

-physical

-physiological

-psychological

-societal

personality

underlying, relatively stable, psychological structures and processes that organize human experience, shape a person's actions and reactions

Personality core

the "real" person

typical responses

traits

situation approach

determined largely by the situation or environment

trait approach

determined by relatively stable traits

ectomorph

tense, introverted, slightly antisocial (small)

endomorph

affectionate, sociable, relaxed, enthusiastic (more round body shape)

mesomorph

adventurous, dominant, aggressive, commanding (jacked body shape)

Male instrumental personality

risk taking, independence, aggressive, competitive

female expressive personality

understanding, sympathy, affection, compassion

introverts

higher basal activation

extraverts

lower basal activation

Extraversions-introversion (E)

sociability, assertiveness, expressiveness

Neuroticism (N)

stability, shy, anxious, negative, controlled, calm, stressed

psychoticism-superego (P)

impulsive, aggresive, self-centered, empathetic, cooperative

high fitness levels reduce ______ and _____, increase ___ _____

anxiety, neuroticism, emotional stability

Five factor model

1. Neuroticism (N)

2. extraversion (E)

3. openness to experience (O)

4. agreeableness (A)

5. conscientiousness (C)

exercise behavior and adherence

E,N,C

moderate and vigorous exercise =

E and C

adherence=

N (increase PA)

self report PA=

E and C

objectivity (trait theory)

relies on statistical or objective data. trait theory has no bias

Negatives of trait theory

-poor predictor of future behavior

-fails to address a person's current state

-does not address development

-stuck in the past

Wilson and Dishman

-N, E, and C reliable correlates of PA

-O= not as strong, but affected

-psychoticism and A = not associated with PA

hardiness

more resilient, take control, more optimistic

optimism

can encourage themselves to have higher intensity

increase conscientiousness= exercise intention follow through

increase extraversion

lower neuroticism

follow through with exercise

anger and hostility increases risk for ______

CVD

exercise can _______ type A personality and CVD risk

decrease

increase effort=

increase physiological activation

emotional/neurotic individuals =

regular exercise program

stress

what we experience when we face challenges in our lives

can be external or internal and be positive or negative

eustress

postive stress

biological sources of stress

things that consume you

can be drugs alc. or too much caffeine

psychological sources of stress

obsessing over things, need to be in control

interpersonal sources of stress

might lack social skills, struggle with insecurity

environmental sources of stress

things around you that you can't control

short term stress

increase immune response, immunoprotective cell function, local and systemic cytokine production

long term stress

decrease immune response

alters cytokine balance

decrease immunoprotective cells numbers and functions

pro-inflammatory autoimmune

Hans Selye

chased rats around a room?

general adaptation syndrome

1. arousal & alarm

2. resistance

3. exhaustion

determining

-newness

-predictability

-control

Activation of _____ when real/perceived threat is presented

SNS

the _____ initiates the stress

amygdala

HPA Axis =

hypothalamus --> pituitary gland--> adrenal glands

adrenal cortex-->

cortisol

adrenal medulla-->

catecholamines (epinephrine, norepinephrine)

(fight or flight response) rapid mobilization energy-->

increase blood glucose

homeostasis

-keeping body in balance

-stabilize internal environment

-applies only to essential physiological systems

allostasis

the process of achieving stability through change

allostatic load

-the cost of coping or adapting to a stressor

-with chronic, unrelenting stress, the body has to work hard to maintain allostasis

-increased allostatic load--> illness and disease

level of influence of allostatic load

-perception of a situation

-the physical state of the body

experience with stressor intensity + duration =

adaptation, habituation, sensilization

active stressors

something you can control

passive stressors

the way you respond has nothing to do with the outcome

regular experience with stressors can create

physiological adaption, adaptive performance, emotional stability, enhancement of immune system function, psychophysiological toughness

to maximize stress-reducing benefits u should....

consider what time of day your workout benefits you best

cognitive function

the process whereby an individual is able to perceive, recognize & understand thoughts and ideas

normal changes in cognitive function with age

-slower behavior and reaction time

-attention, language, thinking and planning processes disrupted

-memory

normal anatomical changes with age

frontal and temporal lobe atrophy

loss of dendrites and synapses, NOT neurons

brain weight declines

hippocampus

learning center