Exam 2- Behavioral Approaches to Physical Activity Flashcards
Read Chapter 11
marked in book MUST READ
physical activity (pa)
any bodily movement produced by skeletal muscles resulting in caloric expenditure
HEALTH benefits of physical activity
-↓ 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
FITNESS benefits of physical activity
- cardio respiratory fitness
- muscular strength and endurance
- body composition
- body composition
- flexibility
Physical Activity Recommendations
-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
Definitions of aerobic PA
-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
Strength training
- > 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
More PA recommendations
-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
Self - efficacy
- 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
HOW to increase self efficacy
- 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 )
Look at Box 11.2
on page 359
other major determination of Pa participation
- social support= from fam and friends
- physical environment =community, at work or school
Key is to take a behavior based approach within the context of a supportive environment
- behavior change is important
- supportive environment (social, physical) is important
- interaction between behavior change and environment is important
know the difference between barriers and excuse
Barrier- implies that the intention to change a behavior exists
Excuse- implies that the intentions to change a behavior dos not exist
Common Barriers
- see table 11.1 on pg. 358
- many questionnaires for assessment exist
- overcoming barriers to PA usually involves lifestyle modifications
Things individual should know prior to beginning an exercise program
- 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
theories and models of PA promotion
- 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
other important ideas
READ THESE!!
