1. Intro Flashcards
compare physical activity, leisure-time physical activity, exercise and sedentary behaviour
- PA: any bodily movement. can be occupational (work) –> big circle
- LTPA: do it recreationally, cause you want to –> medium circle inside PA
- Exercise: structured + try to increase fitness –> small circle inside LTPA
- sedentary behaviour: any waking activity carried out in a sitting or reclining position that is characterized by an energy expenditure less than 1.5 METs
PA and sedentary behaviour are _________ of each other
- explain
independent!
- you can be physically inactive AND not very sedentary
- you can also be physically active (ie does 30’ PA and meets recs) AND very sedentary (spends rest of day in a chair)
what are the 4 age groups for the canadian 24H movement guidelines
- what are the 4 categories?
- early years: 0-4 yo –> move, sleep sit
- children and youth: 5-17 yo
- adults: 18-64 yo
- adults 65 years and older
–> sweat, step, sleep sit (for 3 categories after early years)
what are the 24h guidelines for adults?
PA:
SEDENTARY TIME
SLEEP:
compare with 5-17 yo?
PA:
- 150min per week of mod to vig aerobic PA
- muscle strengthening activities at least twice a week
- several hours of light PA including standing
SEDENTARY TIME:
- limit sedentary time to 8 hours or less
- no more than 3h of recreational screen time
- break up long periods of sitting as often as possible
SLEEP:
- get 7-9h of good quality sleep on a regular basis
- consistent bed and wakeup times
5-17 yo:
- 60min mod-vig PA per day
- vig PA + muscle strengthening: 3 days/week
- 9-11h sleep for 5-13 VS 8-10 for 14-17
- <2h screen time
- rest is similar
what is exercise psychology?
- concerned with (2)
think of concept map!
The application of psychology to promote, maintain, enhance and explain parameters of physical activity
CONCERNED WITH
- application of psychological principles (theories) to the promotion and maintenance of PA
- psychological and emotional consequences of PA
what are the 2 parent fields of exercise psychology?
- psychology: field of study concerned with various mental processes people experience and use in all aspects of their lives
- exercise science: study of all aspects of sport, recreation, exercise/fitness and rehabilitative behaviour
what are 2 sister fields of exercise psychology?
- rehabilitation psychology: relationship btw psychological factors and the physical rehabilitation process
- health psychology: psychological processes related to health and health care (nutrition, smoking cessation, medication adherence) –> more broad!
difference btw exercise psychology and sport psychology?
EXERCISE PSYCHOLOGY
- non-elite
- non-competitive motives fo participations
- focus is often participation! –> make ppl move more!
+ role of PA on well-being/psychology
SPORT PSYCHOLOGY
- elite athletic performance
- competitive performance
- focus on performance! –> be the best in your sport
quality physical education puts emphasis on (4) ish
- on fun, enjoyment, success, fair-play, self-fulfillment and personal health
- appropriate activities for the age and stage of each student
- creative and safe use of facilities and equipment
- develop knowledge, skills and habits that they need to lead physically active lives
what are the 6 errors in health behaviour change efforts/interventions?
- it is just common sense
- human behaviour is obvious, needs little thought
VS change is difficult and requires sustained motivation and support –> need to use learning from behavioural and social sciences - it is about getting the message across:
- simply a matter of getting messaging package right
VS stimulus-response models only explain a fraction of human behaviour, buying toothpaste marketing is not the same as behaviour to do PA - knowledge and information drive behaviour
- giving people information does not make them change!
- need to teach people skills and strategies! - people act rationally
- assumes that if you tell ppl what’s good for them, that they will do it…
- need to provide tools to help people act and change! - people act irrationally
- arrogant to assume that ppl consume alcohol, chocolate or cream cakes bc they are irrational/behaving stupidly - it is possible to predict accurately
- lots of variance in individual behavioural outcomes –> need research to elucidate mechanisms more precisely
behaviour change: 6 errors
what are the next steps? (2)
- overall, it is what?
- integration of insights from contemporary psychological theory, especially the distinction between the automatic and reflective responses and social practice theory from sociology, offers perhaps the most exciting new territory for public health intervention
- services should steer away from information giving and towards empowering and motivating individuals to generate their own solution to their problems
THIS is exercise psychology
tips to make your whole day matter poster
“avoid responding to work emails, scrolling through social media or watching shows on screens prior to bed”
–> how to make it better?
feeling the urge to look at your phone before bed? consider trying to:
- reflect if something can replace the phone
- put a timer to limit you
meta-analysis (forest plot in intro lecture) –> what is the evidence of PA intervention?
- what did the authors say about it?
62 interventions!
- from 1967 to 2004-5 ish –> lots of variability, still trying to find out what to do
- from 2005-6 to 2013 –> homogeneity of results on the positive side –> no more variability, but not getting better :(
- there needs to be a shift towards developing evaluations to help us understand what works
- identification of key active ingredients in interventions is crucial towards generating knowledge that will enable the optimization and development of more effective interventions
THIS is exercise psychology
what is a theory?
- good theory has 3 characteristics
vs a model definition?
THEORY
- a systematically organized body of knowledge applicable in a relatively wide variety of circumstances, especially a system of assumptions, accepted principles, and rules of procedure devised to analyze, predict, or otherwise explain the nature of behaviour of a specified set of phenomena
- testable, replicable and falsifiable (bc testable!)
MODEL:
- developed from a theory
- visual representation of a phenomenon or behaviour; tends to mean something more tentative (and perhaps proposed more as analogy than putative fact) and that has a more restricted range of application
- ie concept map
what is the difference btw a model and a theory?
- what is a construct? give examples
- model = visual representation but does NOT indicate why a behaviour or phenomenon occurs –> theory explains why (principles that make links between variables)
CONSTRUCT - complex idea or synthesis of ideas that we use to summarize observations about things that we cannot directly touch and see
- ie: motivation, self-efficacy, attitudes
- can assess through questionnaires
