Exam 2 Flashcards
mediators
things that sit in-between exposure and outcome.
Responsible for causing the outcome to happen
moderators
variables that are not in a causal sequence but that alter the relation or effect between an independent variable and a dependent variable
examples of facilitators
Childlessness
Education*
Gender (male)*
Income/SES*
Exercise enjoyment*
Expected benefits*
Perceived health/fitness*
Self-efficacy*
Self-motivation*
Dietary habits*
Coping with barriers
examples of inhibitors
Age*
Blue-collar occupation
PA intensity
Heart disease
PA perceived effort*
Marital status
Race/ethnicity*
Lack of Time
Mood disturbance*
Poor body image
Social isolation
Climate/season*
exercise prescription should…
be flexible in the different combinations of frequency and/or time/duration
Allow individuals to self-select frequency and time may influence adherence to exercise interventions.
Theories provide a framework for understanding why people do/don’t exercise, and can thus help individualize programs
social cognitive theory (SCT)
based on the principle that the individual, behavior , and environment all interact to influence future behavior.
task self-efficacy
refers to an individual’s belief that they can actually do the behavior, whereas
self efficacy
SCT is rooted
refers to one’s beliefs in their capability to successfully complete a course of action (i.e. exercise).
barrier self-efficacy
refers to whether an individual believes they can regularly exercise in the face of common barriers (i.e. lack of time, poor weather, fatigue).
Social Cognitive Theory and Self-Efficacy
The higher the sense of efficacy, the greater the effort, persistence, and resilience an individual will exhibit, especially when faced with barriers or challenges.
Self-efficacy is one of the most consistently found correlates of PA in adults and youth.
self-monitoring
person’s ability to:
Set goals (later in semester)
Monitor progress toward those goals (assessments: coming up)
Problem solve when faced with barriers (earlier in notes)
Take a moment and think about how the end of the semester poses barriers
Engage in self-reward (treat yourself!)
self-determination theory (SDT)
The theory proposes that motivation exists on a continuum from amotivation (low self-determination) to intrinsic motivation (high self-determination)
cognitive strategies
focus on changing the way individuals think, reason, and imagine themselves in regard to exercise behavior
behavioral strategies
refer to individual actions and reactions to environmental stimuli. Because actions and reactions are thought to be learned, the behavioral approach posits that these actions and reactions can be unlearned or modified
SMART goals
Specific: Goals should be precise
Measureable: Goals should be quantifiable
Action-oriented: Goals should indicate what needs to be done
Realistic: Goals should be achievable
Timely: Goals should have a specific and realistic time frame
Self-determined: Goals should be developed primarily by the patient/client
extrinsic rewards
include tangible, physical rewards (e.g., new pair of shoes) and social reinforcement (e.g., praise).
intrinsic rewards
ome from within, such as a feeling of accomplishment. Individuals are more likely to adhere to exercise over the long term if they are doing the activity for intrinsic reasons such as for fun, enjoyment, and challenge.
social support
guidance (advice, information)
reliable alliance
reassurance of worth
attachment
social integration (a sense of belonging and feeling comfortable in group exercise situations)
opportunity for nurturance
VO2 Application
VO2 for several forms of physical activity can be estimated
VO2 can be easily transferred into energy cost (kcals)
Exercise prescription & programming can be individualized to meet a client’s goals & needs.
absolute oxygen consumption
Volume of O2 consumed by the individual per unit of time (minutes), expressed in liters per minute (L/min) or milliliters per minute (mL/min)
Each liter of O2 consumed equals an EE of ~ 5 kcals (you will see this again throughout these notes)
relative oxygen consumption
O2 consumption relative to the individual’s body weight, expressed in mL/kg/min
Resting (VO2 rest) = ~3.5 mL/kg/min
Maximal (athlete; VO2max) = upwards of 80 mL/kg/min
to calculate METs
Divide the relative O2 consumption by 3.5
Ex:
35 mL/kg/min = 10 METs
35 mL/kg/min ÷ 3.5 mL/kg/min = 10 METs
calorie
Used to describe the energy from food & the energy used during both PA & at rest
MET-min
An index of EE that quantifies the total amount of physical activity performed in a standardized manner across individuals and types of activities. Calculated as the product of the number of METs associated with one or more physical activities and the number of minutes the activities were performed (i.e., METs × min).
Rationale for Measuring VO2
- baseline
- follow up
- motivation
- individualized program prescription
- diagnosis/prognosis of disease
Low levels of cardiorespiratory fitness (CRF) have been associated with …
an increased risk of premature death from all causes and CVD
More physical activity = Higher CRF, overall health
VO2 peak
is the highest rate of oxygen consumption, in the absence of a VO2 plateau
everyone will have some VO2 value that (by default) was the highest value during the exercise test
…but that doesn’t mean that it was the highest value they were capable of reaching…therefore we call that the VO2 peak
absolute vo2 (l/min OR mL/min
related to body size
A grown adult will have higher absolute VO2 values than an adolescent (but may not reflect actual fitness comparison)
If you want to compare improvements in cardiorespiratory functioning against yourself (and not include the influence of weight – this is option to use)
