Exam 2- Behavioral Approaches to Physical Activity

Question 1

Read Chapter 11

Answer 1

marked in book MUST READ

Question 2

physical activity (pa)

Answer 2

any bodily movement produced by skeletal muscles resulting in caloric expenditure

Question 3

HEALTH benefits of physical activity

Answer 3

-↓ disease risk (cvd, diabetes, some cancers, osteoporosis, HTN, stroke)
-↑ PA is also associated with greater longevity( we want ↑ quality of life)
-Regular PA and exercise can also
=help people improve mood and motivational climate
=enhance quality of life
=improve capacity for work and recreation (ADL)
=alter the rate of decline in functional status

Question 4

FITNESS benefits of physical activity

Answer 4

• cardio respiratory fitness
• muscular strength and endurance
• body composition
• body composition
• flexibility

Question 5

Physical Activity Recommendations

Answer 5

-1995= every U.S adult should accumulate 30 minutes or more of moderate-intensity PA on most, preferably all, days of the week
-2007= made more clarity added to recommendations
** moderate- intensity aerobic PA ( >30 min on >5 days per week
*** Vigorous - intensity aerobic PA (>20 min on >3 days per week )
++combination accumulation and intermittent activity have been addressed

Question 6

Definitions of aerobic PA

Answer 6

-moderate= noticeable acceleration of HR
(brisk walking )
-Vigorous= rapid breathing, and substantial increase in HR( jogging)
-Light intensity ADLs or activities <10 min in duration do not count

Question 7

Strength training

Answer 7

• > 2 nonconsecutive day s per week
• 8-10 exercises performed each day utilizing the major muscle groups
• 8-12 repetitions of each exercise resulting in volitional fatigue

Question 8

More PA recommendations

Answer 8

-recommendations represent minimal amounts for health benefits
-MORE than the minimum probably required for fitness benefits
-difference between “health and Fitness”
-Institute of medicine recommendations (2004)
**prevention of weight gain
=60 min of moderate PA on 5 or more days per week
**prevention of weight regain
= 90 minutes of moderate PA on 5 or more days per week

Question 9

Self - efficacy

Answer 9

• a major determination of PA participation
• belief that one is capable of performing in a certain manner to attain certain goals

-the greater one confidence that one can carry out an activity, including overcoming any carriers, the greater is the likelihood that person will actually perform that activty

Question 10

HOW to increase self efficacy

Answer 10

• performance attainment ( having small steps to help ↑ SE)
• Vicarious experience (if that person can so can I )
• verbal persuasion (having a good things said too you)
• physiological state (how do you feel )

Question 11

Look at Box 11.2

Answer 11

on page 359

Question 12

other major determination of Pa participation

Answer 12

• social support= from fam and friends

- physical environment =community, at work or school

Question 13

Key is to take a behavior based approach within the context of a supportive environment

Answer 13

• behavior change is important
• supportive environment (social, physical) is important
• interaction between behavior change and environment is important

Question 14

know the difference between barriers and excuse

Answer 14

Barrier- implies that the intention to change a behavior exists
Excuse- implies that the intentions to change a behavior dos not exist

Question 15

Common Barriers

Answer 15

• see table 11.1 on pg. 358
• many questionnaires for assessment exist
• overcoming barriers to PA usually involves lifestyle modifications

Question 16

Things individual should know prior to beginning an exercise program

Answer 16

• awareness of preexisting medical problems(kidney disease)
• consultation with a physician or other qualified health professional
• appropriate mode of activity and tips on different types of activities
• principles of training intensity and general guidelines( HR, rating perceived exertion)
• progression of activity: start slowly and gradually increase activity time and intensity
• principles of monitoring symptoms of excessive exertion and other potential problems
• how to make exercise fun and enjoyable

Question 17

theories and models of PA promotion

Answer 17

• traditional model (has been shown go be less than optimal for many people)
• -it is easy it requires less time and it is prescriptive in nature
• convention
• —it is the way it has always been done
• —it is the way students practitioners are taught
• – DOES NOT address behavioral factors

Question 18

other important ideas

Answer 18

READ THESE!!