Exam #2 Flashcards
Physical activity
any bodily movement produced by skeletal muscles that results in energy expenditure
physical inactivity
describes those who are performing insufficient amounts of MVPA
explain the 2 definitions of sedentary behavior
which one is better? explain why
- any waking behavior or activity engendering less than 1.5 METs
- any waking behavior that is characterized by an energy expenditure of less than 1.5 METs while in a sitting or reclining posture
-second definition is better because it includes both intensity and posture, it allows researchers to test posture-based hypotheses
what is TEE (total energy expenditure) comprised of?
- BMR
- thermic effect of food (diet induced thermogenesis)
- thermic effect of PA (PA thermogenesis)
sedentary behavior is more common in _____ age groups
older
name the 3 contexts that sedentary behavior take place
domestic, occupational, transportation
name 5 health risks associated with sedentary behavior
- Metabolic syndrome
- Cardiovascular disease
- Type 2 diabetes
- Cancer
- All-cause mortality
- Depression
- Anxiety
__________________ has a direct influence on metabolism, bone mineral content, and vascular health
sedentary behavior
Hamburg et al. (2007) examined the effects of 5 days of complete bed rest on metabolic health in adult volunteers.
Remained in bed for 23.5 hrs/day, rising only for matters of personal hygiene.
what were the results of this study?
No changes in body weight, but participants displayed significant increases in total cholesterol, plasma triglycerides, glucose, and insulin resistance
The harmful effects of sedentary behaviour on metabolic health appear to be at least partially mediated by ________________ activity
changes in lipoprotein lipase (LPL)
_______ is an enzyme that facilitates uptake of free fatty acids into skeletal muscle and adipose tissue
lipoprotein lipose (LPL)
Low levels of LPL are associated with:
Increased circulating triglyceride levels
Decreased HDL cholesterol
Increased risk of cardiovascular disease
LPL activity appears to be reduced in response to both _______ and _______ sedentary behavior
acute and chronic
Why is it difficult to deduct that sedentary behavior has a negative impact on our vascular health?
because it is not certain if this negative impact is due to sedentary behavior or simply because of the postural conditions imposed on the subjects
A person who is sedentary for the vast majority of the day except when he/she goes to the gym at lunch for half and hour could be said to be:
sedentary and physically active
what is public health?
dealing with the protection and improvement of community health by organized community effort and including preventative medicine
Rose’s paradox
What may lead to a small change for an individual may lead to a large change across society
What was the approximate annual cost of physical inactivity worldwide? (2013) and why is this said to be a conservative estimate?
$ 53.8 billion, because it does not account for all indicators of health (mental and cognitive)
what is the economic burden of physical inactivity?
there’s not enough emphasis put on letting the public know about the benefits of PA
give 3 reasons as to why we do not take physical activity seriously enough as a legitimate prescription
- because we do not feel the benefits of PA instantly, so maybe we don’t feel as if it is doing anything to benefit us
- lack of time in our daily lives to incorporate enough PA, we prioritize other things almost ALWAYS before going to the gym or going for a walk
- you can’t “sell” PA, big companies would rather sell you pills to take care of your problems rather than subscribing you something that is free
what are the problems with defining exercise dependence?
We can’t say that a specific amount of time per week doing PA is considered “addicted’ because it differs from person to person
define exercise dependence
a craving for leisure-time physical activity, resulting in uncontrollable excessive exercise behavior, that manifests in physiological and/or psychological symptoms
what are the 7 criteria for exercise dependence? (TTCCWIL)
Time, Tolerance, Conflict, Continuance, Withdrawal, Intention, Loss of control
John bikes for an average of 10 hours per week. He has small kids at home and his wife is upset that he is not around to help out more. His exercise is putting a significant strain on their relationship. However, John still looks for every opportunity to bike. what exercise dependence criteria is represented here?
continuance
how was exercise dependence discovered?
The accidental discovery of exercise dependence… Frederick Baekeland, 1970
- Habitual, high frequency runners refused to participate in his exercise deprivation study
- Regular runners reported withdrawal symptoms after exercise deprivation
what is exercise deprivation?
-psychological and physiological effects that occur during periods of no physical activity
-guilt, depression, irritability, restlessness, tension, anxiety and sluggishness (see pg. 147 of readings)
(similar to withdrawal)
give 3 explanations as to why people may exercise excessively
- personality trait explanation
- affective regulation explanation
- endorphin explanation
personality trait explanation
exercise dependence is related to certain personality traits
perfectionism; obsessive-compulsiveness; low-self-esteem; trait-anxiety
affective regulation explanation
exercise dependent people may use exercise to regulate affect
supported by exercise deprivation research
endorphin explanation
exercise leads to increased endorphin release
this reduces pain and increases feelings of euphoria
not supported but research is limited
Exercise dependence should be assessed not on how much PA is done, but on how _______, _______, and ___________ one depends on exercise
physically, socially, and psychologically
Mood disturbances occur within ____-____ hours of PA deprivation among habitual exercisers
24-48 hours
When a person repeatedly exercises longer than they intended to, this is an example of which criteria for exercise dependence?
Intention effect
explain tolerance when it comes to exercise dependence
Need for increased amount of exercise to achieve desired effect
explain withdrawal when it comes to exercise dependence
Anxiety, fatigue, disturbed sleep when exercise is missed
explain the intention effect when it comes to exercise dependence
Exercise often lasts longer than originally intended
explain loss of control when it comes to exercise dependence
Failed efforts to cut back on their exercise despite desire to do so
explain the exercise dependence criteria “time”
Lots of time spent on exercise (life is organized around exercise)
explain the exercise criteria “conflict”
Make exercise a priority over important social, occupational and relationship activities
explain the exercise dependence criteria “continuance”
maintain exercise despite knowledge that it is physically and/or psychologically problematic
Ed enjoys the feelings he gets after exercise. But he finds that he has to exercise for longer and longer periods of time to get this effect. What aspect of exercise dependence is Ed exhibiting?
tolerance
bulimia nervosa
- Recurrent binge eating
- A lot of food in short period of time (2 hours)
- Lack of control over eating during this period
- Compensatory behavior to prevent weight gain (>= 2 x per week for 3 months)
- Self-evaluation heavily influenced by weight and shape
anorexia nervosa
- Refusal to maintain a body weight at or above a healthy weight for age and height
- Intense fear of gaining weight
- Disturbed experience of body weight or shape
- Amenorrhea
primary exercise dependence
- Meet criteria for exercise dependence
- Exercise is an end in itself
- No associated eating disorder
secondary exercise dependence
Meet the criteria for exercise dependence
Exercise is used to control body composition
Often presence of an eating disorder
what suggests that exercise dependence may be a part of an eating disorder, but not necessarily (not always)?
- People with eating disorders report more mental health issues (e.g., depression, personality disorders)
- % body fat is within the normal range for runners; not so for people with eating disorders
- Runners show higher fitness levels
What is the physical activity behavior of people with eating disorders?
- most exercisers do not develop an eating disorder
- starvation leads to decreased energy, making it harder to exercise
- PA levels of people with eating disorders and normal-weight controls are similar
are athletes more likely to have eating disorders?
athletes report more eating disorder symptoms than non-athletes
is steroid use more common among athletes?
yes, but they are not the only users
35% do not participate in sports
why might athletes use steroids?
Used to enhance athletic performance, improve appearance, prevent or treat injury, fit in socially.
what health risk is associated with the use of steroids?
muscle dysmorphia (and many other physical and mental health concerns) A form of body image distortion in which the individual perceives him/herself as unacceptably small.
what are the health risks of engaging in physical activity?
musculoskeletal injuriesusually
-overuse injuries : should ease into exercise to prevent injuries
Cardiac events
- Risk of cardiac event is increased during PA
- Especially the case for people with pre-existing heart conditions
what is the exercise paradox?
“you are more likely to have a heart attack during exercise than when sitting on the couch, but the more time you spend sitting on the couch, the more likely you are to have a heart attack”
Redelmeier & Greenwald, 2007
:Marathon running vs driving
-objective and conclusion
Objective: To determine the risk of sudden cardiac death associated with running in a organized marathon compared with the risk of dying from a motor vehicle crash
Results:
26 cardiac deaths; 0.8/100,000 runners)
2 deaths for every million hours of exercise
35% reduction in motor vehicle deaths due to road closures
20 motor-vehicle deaths for every million hours of driving
Conclusions: Organized marathons are not associated with an increase in sudden deaths (they actually save lives when motor vehicle accidents prevented are taken into account)
A person who exercises excessively (meeting at least 3 of the criteria for diagnosis) but does not have an eating disorder has what type of exercise dependence? (Primary or Secondary?)
primary
Why do we benefit from having physical activity guidelines?
- Provide basis for public health messaging
- Foundation for future research
- Provide a metric for evaluating population PA levels
Stage 3 of PA guideline development: guideline development and research comittee
- 10-20 experts
- Representative (gender; ethnicity; region; field of study)
Stage 4 of PA guideline development: consideration of other guidelines
-Conduct a scan of similar initiatives underway or recently completed
Allows committee to:
- Draw on available resources (why re-invent the wheel?)Draw on lessons learned (why make the same mistakes?)
- Harmonization/Standardization (what if other guidelines are drastically different?)
- Avoid confusion; competition and doubt
Stage 5 of PA guideline development: literature review
- “what are we going to prioritize?”
- Health promotion? Primary prevention? Secondary prevention?
- Target groups (children? Adults? Special populations?)
- PA definition (leisure time? Occupational? Lifestyle?)
Stage 6 of PA guideline development: interpret findings
Drawing from literature review findings, the research committee will:
- Develop summary recommendations
- Strength and confidence of recommendations
Stage 7 of PA guideline development: identify research gaps
- Identify areas where there are evidence gaps which provide
- Basis for future research priorities
Stage 8 of PA guideline development: consensus and stakeholder engagement
Stakeholders: Professional and scientific organizations Public health and medical associations Fitness and health professionals Government
Stakeholders can provide:
comments
Feedback on support and willingness to endorse
Other organizations that should be involved
Stages 9-13 of PA guideline development: knowledge translation
- Translation into necessary languages
- Presentation into various formats
* Radio, t.v., posters, web content, slogans etc.
Communication
-Work with marketing/communication experts to develop strategy (e.g., promotional merchandise, marketing campaign etc.)
Dissemination
-Plan for getting information out to stakeholders
Stage 14 of PA guideline development: evaluation
To be taken seriously and to be seen as credible guidelines, evaluation of procedure should occur throughout the process of developing the guidelines
Stage 15 of PA guideline development: updates and revision planning
Develop plan for updating and refreshing of guidelines
Usually every 5 years given that research is ongoing
name 4 challenges associated with creating PA guidelines
1) Balance of minimal versus optimal guidelines
2) How to deal with incidental PA (e.g., lifestyle-embedded activity)
3) Different cultural interpretations of PA
4) How to make simple messages from a series of complex parameters (frequency, intensity, duration, type, context)
5) How to form guidelines in the face of research gaps and inconsistent findings
6) Demand for targets when there is clearly a dose-response relationship
Why was the decision made to shift from PA guidelines for youth to 24 movement guidelines?
Because we recognize that along the full movement continuum interact and have implications for health
PA guidelines for infants
Infants (aged less than 1 year) should be physically active several times daily-particularly through interactive floor-based play
PA guidelines for toddlers
Toddlers (aged 1-2 years) and preschoolers (aged 3-4) should accumulate at least 180 minutes of physical activity at any intensity spread throughout the day, including:
1) a variety of activities in different environments
2) activities that develop movement skills and
3) progression toward at least 60 minutes of energetic play by 5 years of age
PA guidelines for adults
adults aged 18-64 years should accumulate at least 150 minutes of moderate-to vigorous-intensity aerobic activity per week, in bouts of 10 minutes or more
-It is also beneficial to add muscle and bone strengthening activities using major muscle groups, at least 2 days per week
What changes occurred in PA guidelines for adults since last guidelines? How do these guidelines confirm to research?
- Previous guidelines emphasized bouts per week
- Shift to accumulation of 150 minutes to accommodate lifestyle PA
- Recommends moderate to vigorous intensity because most supported by research
- Statement acknowledging dose response relationship
How do recommendations decline in total minutes and intensity as we age?
PA recommendations do not decline in intensity nor in minutes for older adults
PA guidelines for adults with spinal cord injuries
At least 20 minutes of MVPA aerobic activity 2 times per week AND strength training exercises 2 times per week, consisting of 3 sets of 8-10 repetitions of each exercise for each major muscle group
How many minutes of physical activity should toddlers 3-4 years of age engage in, according to guidelines?
180
At what intensity of exercise are adults aged 18-64 recommended to engage?
moderate to vigorous
Based on self-report methods, what can we deduct considering Canadian PA rates?
Number of Canadians who are active enough in their leisure time to reach health benefits has increased, but, statistics show otherwise
What is the Canadian health measures survey?
it was launched in 2007, 2,832 Canadians aged 20-79
-filled out a house hold survey, and wore accelerometers for one week
What were the results of the CHMS? (adults)
only 15% of Canadians are meeting PA guideline recommendations
What differed from men and women when it came to meeting PA guidelines according to CHMS? (adults)
-14% of women meet guidelines
Average of 21 mins of MVPA per day
-17% of men meet guidelines
average of 27 mins of MVPA per day
What differed as age increased when it came to meeting PA guidelines according to CHMS? (adults)
there were decreases in PA as age increased
How much PA did Canadians do according to their BMI according to CHMS? (adults)
Normal weight Canadians: 30 min of MVPA per day
Overweight Canadians: 23 min per day
Obese Canadians: 16 min per day
According to CHMS, adherence to physical activity in adults was indicated by:
- 150 minutes of MVPA per week
- Accumulated in 10 min bouts
- Probability of accumulating 30+ min of MVPA on at least 5 days per week and 10,000 steps per day
According to CHMS, adherence to physical activity for children was indicated by:
- Probability of accumulating 60 min of MVPA on at least 6 days of the week
- Probability of accumulating any vigorous PA 3 days per week
What were the results of the CHMS? (children)
Probability of accumulating 60 min of MVPA on at least 6 days of the week
9% of boys; 4% of girls
53% of boys; 35% of girls do so 3 days per week
Almost all MVPA is accumulated at a moderate intensity
Probability of accumulating any vigorous PA 3 days per week
4% of Canadian children/adolescents accumulate 20 min of vigorous PA at least 3 days per week
6% accumulate 10 min; 11% accumulate 5 min.
according to the Report Card for Physical Activity for Children and Youth, are we doing better on overall PA than organized sport ect.
we are doing better on organized sport, but overall, Canadian PA levels are very low and most of the grades received on this report card were D’s, except for when it came to the percentage of children involved in organized sport, we received a B
Past national studies using self-report PA data suggest that what percent of Canadians are meeting PA guidelines?
50%
According to the 2016 ParticipACTION report card on PA of children and youth, in which of the following categories do we get the lowest grade?
a) Overall pa
b) Organized sport
c) Active play
d) Sedentary behaviour
d) sedentary behaviour
Give examples of what are considered to be intrapersonal (individual) factors influencing PA
Gender, motivation, Sex, attitudes, confidence, knowledge, skills
Give examples of what are considered to be interpersonal factors influencing PA
Social support, culture, family influence
In what areas has most of the research on correlates/determinants of PA been completed?
Traditional efforts to understand physical inactivity have generally concentrated on barriers facing the person
Why is looking simply at barriers facing the person not enough to say why people are not active enough?
- Need for more multi-level descriptions of health behaviour
- Behaviour must be understood in the context of the settings in which the person lives
the ecological model involves which 4 types of barriers?
intrapersonal factors
- interpersonal factors
- community/institution factors
- macro-level/public policy factors
give examples of what is considered to be a community/institution factor influencing PA
Availability of Facilities, Built environment, Weather
give examples of what is considered to be a macro-level/ public policy factor influencing PA
provincial and federal policies
ex: changes to build environment, economic growth, social values, urbanization, changes in transportation, changes in work patterns
what is a correlate?
describes an association (correlation)
what is a determinant?
describes a cause (longitudinal studies, experimental designs)
what is self-efficacy?
confidence in one’s own ability to be physically active in specific situations
A family member driving a youth to their soccer game is an example of what level of influence on pa, according to the Ecological model/perspective?
Interpersonal
Why should we focus on psychological factors influencing PA?
because we can change these factors, unlike our gender or our genes
What theory helps us understand different types of motivations and their relationship with behavior?
Self-determination theory (SDT)
How does the self-determination theory conceptualize/organize motivation?
organized on a continuum from external motivations to internal motivations (less self-directed to more self-directed)
External regulation
behaviors are pursued solely for reward or to avoid punishment:
- I exercise because others think I should - I exercise to look attractive
Introjected regulation
behavior that is pursued due to internalized pressure or to avoid guilt
- I exercise because I will feel guilty if I don’t
Identified regulation
behavior is personally valuable, though it may not be enjoyable
- I exercise because it is good for my health
Integrated regulation
though external motivation still occurs, the behavior is now accepted as valuable and congruent with one’s personal value system
- I exercise because I am a healthy individual
what are the 3 types of intrinsic motivation?
Motivation to learn new skill
Motivation to accomplish
Motivation due to sensory pleasure
More self-determined forms of motivation are associated with:
More effort, intentions to participate, persistence, positive affect, fair play, optimism and perceived control over the behavior.
Less distraction, boredom and less drop out
According to self-determination theory, how do we move people along the continuum of motivation?
-Autonomy
Promoting a sense of ownership related to the behavior
Being paid takes away from the love of the game
-Competence
Seek mastery experiences
-Relatedness
Facilitate positive connections between people related to the behavior
How does exercise enjoyment relate to motivation?
Pleasure principle: human’s evolved to do what is pleasurable and to avoid what is not
We are unlikely to do PA for the long term if it is unpleasureable.
Why should we be concerned about exercise enjoyment? What does the research say?
PA intervention only successful at promoting exercise adherence for people for whom the intervention led to increases in PA enjoyment
Can pa be both painful and enjoyable/intrinsically motivating?
PA that is painful or tiring can still be intrinsically motivating and the overall experience can be pleasurable if associated with:
The feeling of accomplishment associated with the acquisition of a new skill or goal reached
According to Self-Determination Theory, motivation can be organized on a continuum from less to more ______.
Self-determined
Brady used to play ultimate (Frisbee) in his 20’s and 30’s and really enjoyed the game. Once he became a father, he decided that he did not have time for the sport. However, Brady eventually made time in his schedule, despite his new responsibilities because he felt that playing Ultimate was just a part of who he is. According to SDT, Brady is regulated by what type of motivation in this instance?
integrated
what are the limitations of motivation?
Motivation is a necessary but often not sufficient condition for physical activity adherence.
Motivation may not always be enough to overcome barriers
Name 5 common barriers to PA
Lack of motivation PA is not enjoyable Not enough time Pa is inconvenient PA is boring Lack of confidence (self-efficacy0 to be physically active Fear of injury Lack of self-management skills Lack of support Lack of access to facilities/opportunities
Task self-efficacy
confidence in engaging in a specific target physical activity (e.g., run, do push-ups)
Self-regulatory self-efficacy
Confidence to engage in self-managements tasks to bring about an outcome
barriers
scheduling
Coping
What are the three consequences (outcomes) of self-efficacy and provide examples
Behavior: choice, effort, persistence
Cognition: satisfaction, dissatisfaction, future goal-setting
Affect: pride/shame
What are the 4 sources of self-efficacy?
Past performance
Vicarious experience
Social persuasion
Phisiological/affective states
Which is the strongest source of self-efficacy?
Past performance
Provide example of how Past experience can be tapped to increase self-efficacy.
There is no better confidence booster than actually having a past success with the same or similar behavior
Best when past experience is similar to current situation
Strongest source of self-efficacy
Coach/Personal Trainer
Manipulate situations to lead to successful experiences
Individual
Practice similar event
Focus on past success
Provide an example of how vicarious experience can be tapped to increase self-efficacy
People can draw self-efficacy from vicarious experiences – such as seeing someone else succeed or imagining oneself succeed.
Best when other person or imagined experience = similar
Coach/Personal Trainer
introduce individual to successful similar other
Individual
talk to successful similar other
imagery
Provide an example of how social persuasion can be tapped to increase self-efficacy
Verbal and non-verbal tactics used by others in an attempt to increase SE
Coach/Personal Trainer
Encouragement
Contingent on success
Individual
Self-talk
Surround self with positive others
Provide an example of how physiological states can be tapped to increase self-efficacy
Feedback from physiological and affective states
Coach/Personal Trainer
Set up expectations
Facilitate enjoyable experiences
Individual
Choose appropriate level of exertion
Seek enjoyable experiences
What makes a good goal?
Should be specific
Should be challenging but attainable
Having short term and long term goals
What is action planning?
Specifying the details (e.g., when, where, how, with whom) you will engage in your physical activity
What is coping planning?
How you will cope with potential barriers or obstacles that may get in the way of your goals (such as injury, illness, busy schedules)
How are action and coping plans helpful?
Serve as useful goals as they are very specific
Can help automatize the behavior
Take decision and ambiguity out of the process
Which of the following statements is NOT true about self-efficacy?
a) is considered a situation-specific measure of control
b) is generalizable across situations
c) can take the form of task or self-regulatory self-efficacy
d) can affect behavior, cognitions and affect
b)
Planning is better under which conditions
when time lag between plans and executing them is short inactive samples (people) May be more important as people take up pa and become less important as they become more used to being physically active.
What was examined in the study by Carraro and Gaudreau involving action and coping planning?
Examined action and coping plans as a function of the amount of academic goal conflict students felt
Participants: 318 undergraduate students who reported an academic and a physical activity goal
What were the results in the study by Carraro and Gaudreau involving action and coping planning?
- Action planning is related to pa goal progress, but only when level of goal conflict is low
- Coping planning is related to pa goal progress, but only when level of goal conflict is high.
What are some of the ways we can self-monitor our goal-progress?
- activity logs
- apps
- activity monitors (fit-bits)
What are some of the ways you can show you’re committed to your goal?
Make your goal public
Sign up for an event
Put your reasons for doing your goal somewhere visible
Commit to a friend who will hold you accountable
Treat your pa plans as you would treat class or work
when considering the world wide cost of physical inactivity, which sector incurs the most cost?
public sector
On average, how many hours per day do adults spend being sedentary?
10 ish
