EXSC 410 Exam 1

Exercise

Planned and structured movements that have goals behind them.

Physical activity

anything that gets your heartrate above resting

Psychology

The study of the mind and its functions

Exercise Science

The study of movement and how it contributes to fitness/wellness

Exercise pyschology

The study of why/why not people are motivated to exercise

5 benefits of physical activity/ exercise

reduced risk of CVD
improved sleep
improved mental health
lower mortality rate
better weight control

genuine vs perceived barriers to exercise

Genuine: a broken ankle
Perceived: being too busy

adoption and adherence

Adoption: individual adopts a habit to be active
Adherence: maintaining those goals and habits

Noncompliant behavior

failure to maintain an exercise regimen prescribed by a health care professional

Paradigm Shift: pre-1990 vs post 1990

Pre: Exercise was focussed on looks and not feeling.
Post: Exercise was focussed more on health and how it made individuals feel

PA Guidelines for adults

150 min a week of moderate intensity or 75 min a week of vigorous intensity
muscle strengthening 2 days a week
- double for additional benefits

Fitness vs Fatness

- weight status has very little impact on all- cause mortality risks.
Overweight/obese- but fit people had similar mortality risks as normal weight fit people

Baseline activity

light-intensity activities of daily life

Health-enhancing PA

When added to baseline activity produces health benefits

PA guidelines for older adults

-Same as for adults but with more focus on balance training

PA guidelines for kids

Aerobic: 60 minutes a day

Dimensions of FITT principles

-leisure time (sit vs stand)
- transportation(walk vs drive)
-occupational (blue collor vs office)
domestic (stand mower vs sit mower)

Why is PA measurement important?

- specify what aspects of pa are important for a health outcome
- monitor changes in pa over time
-monitor effectivness
- determine the prevalence of people meeting the pa recs

Subjective techniques to measure Pa and their challenges

-questionares, diaries, self reports.
- recall bias, misclassification, measurement error, desirability

Objective techniques to measure and their challenges

- HR monitor, EKG, things that provide tangible data
- measurement errors, lengthy analysis

Psychometric Properties

1. Validity: accuracy of information.
2. Reliability: how consistant your results are
3. Feasibility: Is it practical/ realistic out of a lab

Epidemiology

The study of distribution of disease or health outcomes in populations and what factors influence the distribution

Assumptions in Epi:

- human disease is not random, it has cause and preventable factors

Goals of Epidemiology

1. distribution of disease
2. risk factors associated with disease
3. prevent disease by modifying risk factors

Incidence/ prevalence/ rates

incidence: any new cases within a set time period.
prevalence: what percent of the population is experiencing the disease/condition
Rates: How many cases within standard population size. prevalence in numbers rather than percent

PA epidemiology

the study of the distribution of PA behavior in a population

the 5 Ws

who exercises
where when and why do they exercise
what do they do

Goals of PA epidemiology

- describe the distribution of PA-related behavior
- identify risk factors of being active or inactive
- investigate the association of PA with risk of disease
- prevent disease occurrence by modifying PA-related behavior

British Civil Servants Study and London busman study

studies done on those with active vs inactive jobs.
found: more active over the course of the day led to lower risk of onset heart disease

The Aerobics Center Longitudinal Study

demonstrated that more physically fit individuals have reduced risk of cardiovascular disease and:

Define PA levels

- Continuous MET vs categorical(the guidelines)
- recommended PA(meet guideline weekly)
-insufficient PA( \>10 min mod-vig PA a week but still less than guidelines)
-inactivity(< 10 min a week of Mod-vig lifestyle activity)
-leisure time inactivity ( no reported leisure time PA in the last month)

Personality

individual's characteristic pattern of thinking, feeling, and acting

personality core

values, motives, perception, who you are. develops early and doesn't change

Typical responses

traits
how you would normally respond to something

role-related behavior

how you act based on what you role you are fulfilling

situation approach

determined largely by the situation or environment. based on environment.

trait approach

determined by stable traits. based on you

Ectomorph

tall, lean, lanky
more introverted

endomorph

overweight, round
nurturing, enthusiastic, positive

Mesomorph

strong, muscular
dominent, commanding, aggressive

gener role orientations

Males: instrumental personality
- risk taking, independence, aggressive, competitive
Females: expressive personality
- understanding, sympathy, affection, compassion

2 spectrums. everyone falls SOMEWHERE on BOTH spectrums

traits

reflect motivation systems that increase adaption to stimuli

Eysenck's personality theory (ENP)

Extraversion-Introversion
Neuroticism-Stability
Psychoticism-Superego

Extraversion/Introversion

The extent to which people are social or unsocial, talkative or quiet, affectionate or reserved

reticular formation

mediation of arousal.
higher\= more energetic
lower\= calmer

neuroticism-stability

The extent to which people are worried or calm, nervous or at ease, insecure or secure

Limbic and ANS system

psychoticism-superego

how aggressive, impulsive, egocentric, impersonal vs. how conforming, cooperative, empathetic, and helpful a person tends to be

hormonal levels

Cattel's Personality Theory

16 personality traits\=essence of personality

Five Factor Model of Personality

a trait theory of personality that identifies Extraversion, Neuroticism, Agreeableness, Conscientiousness, and Openness to experience as the fundamental building blocks of personality

OCEAN model- most popular

Personality and PA

(lower)Neuroticism , (higher)Extraversion, and (higher)conscientiousness were correlated with PA

Psychoticism, Openness, and Agreeableness were not

Sub-traits & exercise research

intensity prefernce
intensity tolerance
hardiness
optimism
sociability
Type A

Stress

what we experiece when we faces challenges in our lives

Eustress vs. Distress

good stress vs bad stress

Internal vs. External stress

thoughts/behaviors
outside factors

Sources of stress

biological: anything you consume
psychological:obsessing/perfectionism
interpersonal: feeling out of place
environmental: no control over

Short term stress

boosts immune system

long term stress

lowers immune response

Selyes rats and stress

- body has similar set of responses to an array of stressors.
- ongoing stress can make you physically sick

General Adaption System

1. arousal and alarm stage: increased HR, bodies immediate response
2. Resistance: a little on edge but feeling safe
3. Exhaustion: resistance phase goes on too long

determining stress response

newness, predictability, control

The Stress response system

1. activation of SNS when threat is presented
2. Amygdala initiates stress. SOMETIMES the prefrontal cortex has to process whats happening first
3. HPA axis \= hypothalmus calls out to pitutitary glands, which call out to adrenal glands to produce stress hormones

2 parts of adrenal glands

1. adrenal cortex: produces cortisol
2. adrenal medulla: produces catecholamines

Cortisol

Used for long term negative stressors.
slows down body functions
adrenal cortex

Catecholamines

Give you energy and activate the body to move. more immediate.
Epinephrine and noepinephrine

fight or flight response

•Your muscles need energy - NOW!
•Rapid mobilization of energy ⇧ blood glucose
•HR, blood pressure, breathing rate ⇧
•Pain blunted
•Cognitive, sensory skills enhanced
•Digestion, growth, reproduction, immunity suppressed

Homeostasis and Allostasis

Homeostasis- keeps body in balance
Allostasis- the process of achieving homeostasis through change
allostatic load: the tolls allostasis takes on the body

cross-stressor adaptation hypothesis

experience with stressor intensity+duration\= adaption

Habituation

familiar, new, adapted \= lower stress response

Sensitization

New/unsure\=higher stress response

Inverted U Stress Hypothesis

There is an optimal level of stress. too little of too much is bad

Active stressors

response determine outcome. you can control

passive stressor

actions wont change outcome. out of control

Exercise and stess

lower stress after acute exercise
lower stress in general when. physically active.

Argument about stress and exercise

reduced reactivity or faster recovery?

Normal vs. Clinical Anxiety

common fears and mood changes vs behavioral changes without stimulus (unmanagable)

Panic disorder

intense fear and discomfort, fear of dying, loss of control of emotions, often accompanied by MDD

Agoraphobia

severe anxiety of situation perceived to be difficult to escape from

specific phobias

noticeable fear invoked by the expected or actual presence of an object or situation

social phobia

persistent anxiety in social situations

generalized anxiety disorder

worry lasting 6+ months with multipe symptoms

OCD

an anxiety disorder characterized by unwanted repetitive thoughts (obsessions) and/or actions (compulsions)

equally common in men and women

ptsd

an anxiety disorder characterized by haunting memories, nightmares, social withdrawal, DISSOCIATION, four weeks or more after a traumatic experience

state vs. trait anxiety

state: how you feel right now
trait: how you feel in genral

anxiety psychological measures

self-report

anxiety physiological measures

CV system, EEG, EMG, electrodermal system

anxiety treatment

medications, psychotherapy

Anxiety medications

SSRIs: anti depressants
Gaba: benzodiazepines, primary neurotransmitter inhibitor
Pacsol/zoloft:benzodiazepines, calm brain

PA as anxiety treatment

exercise: greater symptom reduction than CBT
Aerobic training: benefits trait and state

strength training and anxiety

L-Mod intensity\= beneficial
Vig intensity \= greater anxiety or no change

MDD (major depressive disorder)

leading cause of disability worldwide and major contributor to overall disease

DSM 5 criteria for MDD

- depressed mood/irritable most of the day nearly everyday AND/OR diminished interest/pleasure in activities most of the day
PLUS at least 4 out of the 9 other criteria

Brain and depression: Prefrontal cortex

- highest order mental functions, slowest to develop
- depression can be linked with PFC not developing/working

Brain and depression: Limbic area

Hippocampus:learning/memory center
depression inhibits learning
Amygdala: emotion center. hyperactive during dpression

SSRIs

block reuptake of serotonin, keeping serotonin in synapse for longer\= increased activation

MAIOs

Block breakdown. keeping serotonin in synapse for longer\= increased activation

Pa and depression

-good for prevention
- more active\= lower risk
greater fitness\= lower symptoms

Psychosocial mediators

why exercise is good for depression.
•Break from negative thoughts
•Mastery experience
•Social reinforcement
•Increased self-efficacy
•Increased self-esteem

physiological mediators

•Endorphin hypothesis
•Monoamine hypothesis
•Increase in growth factors (BDNF)
•Reduced HPA axis activity
•Reduced inflammation

emotional well being

more positive affect than negative affect

Affect

-overall general response
-is reflective in relation to simuli
- good or bad feeling , does not require cognitive though
- umbrella term of emotion and mood
2 dimesnions