Exercise Interventions at the Individual Flashcards
What is the Carron et al 2003 definition of a physical activity intervention?
a Health promoting activity designed to promote or maintain physical activity/exercise attitudes, norms and behaviours
What are the 4 main features of a physical activity intervention according to Carron et al 2003?
- Addresses client’s needs, ability and lifestyle
- Recognises demographic and environmental factors
- Grounded in theory, evidence and insight
- Has measurable realistic outcomes
What are the different measures that can be used in a physical readiness screening?
- PAR-Q
- Medical Screening (Arrhythmia, heart disease, blood pressure, asthma, diabetes, injuries)
- Cardiac Stress test on treadmill with ECG
Who made the motivational readiness questionnaire?
Marcus and Forsyth 2003
What are the sections of Marcus and Forsyth 2003 motivational readiness questionnaire?
- Self Efficacy
- Decisional Balance
- Social Support
- Outcome Expectations
- Enjoyment
- Process of Change Usage
What are the measures that can be used in a psychological readiness screening?
- Motivational Readiness Questionnare
- Motivational Interview
According to Miller and Rollnick 2002, what should motivational interviewing be based around?
It should be client centred, seeking to educate and establish rapport with the client, promoting optimism and commitment to change
According to Miller and Rollnick 2002, what qualities should interviewers have in the motivational interview?
- Express empathy
- Develop discrepancy between present and future
- Roll with resistance and support efficacy
According to Dishman et al 1996, what are the adherence levels of different exercise modes when used in interventions? (r .00 = 50% adherence)
- Active living r = .85
- Strength r = .46
- Aerobic r = .18
- Aerobic mixed = .15
According to Dishman et al 1996, what are the adherence levels of different exercise intensities when used in interventions? (r .00 = 50% adherence)
- <50%VO2max r = .94
- 50-70%VO2max r = .24
- > 70%VO2max r = .23
According to Dishman et al 1996, what are the adherence levels of different exercise durations when used in interventions? (r .00 = 50% adherence)
- 20 min r = .32
- 20-30 min r = .24
- 30-45 min r = .23
- 45-75 min r = .14
What are some examples of how to make an exercise program enjoyable?
- Variety of exercise modes
- Appropriate intensity
- Group or solo activities
- Outdoor exercise
- Games/sports
- Music
Who investigated the ergonenic benefits of music?
Karageorghis et al 1997
According to Karageorghis et al 1997 what are the benefits of music?
- Distraction
- Affect
- Rhythm
How does the benefit of ‘Distraction’ proposed by Karageorghis et al 1997 work to improve exercise?
Reduces feelings of exertion and fatigue during low and moderate intensity exercise
How does the benefit of ‘Affect’ proposed by Karageorghis et al 1997 work to improve exercise?
Enhances feeling state; increases enjoyment, lowers anger, fatigue and depression
How does the benefit of ‘Rhythm’ proposed by Karageorghis et al 1997 work to improve exercise?
-Synchronous music enhances work output/efficiency, lower VO2; faster lactate clearance
According to Michie et al. 2009, what are the most effective individual strategies to include in a motivational exercise intervention?
- Self-monitoring
- Prompt intention formation
- Prompt ‘specific’ goal setting
- Feedback on performance
- Prompt reviews of behavioural goals
What are the main principles of an exercise contract?
- Negotiate and sign a contract with a GP or fitness professional
- Objectives and rewards
- Describes activities
- Barriers and countermeasures
- Can be shared with others
What process of change does an exercise contract fulfil?
Self liberation
According to Oldridge and Jones 1983 do exercise contracts work to improve exercise adherence? Also describe Oldridge and Jones’ study
- Patients with CV disease allocated to contract or no contract
- Asked to exercise daily for 6 months
- Contract group had much higher adherence
What are some examples of cues FOR exercise according to Gorin et al 2011?
- Motivational posters
- Training charts
- Notes in diary
- Gym clothes laid out
- Exercise equipment
- Social support
- App prompts
What are some examples of cues ‘competing’ with exercise according to Gorin et al 2011?
- Television
- Unhealthy foods
- Telephone
- Poor weather
- Work
- Family
- Fatigue
What was the focus of Lombard et al 1995?
Investigating the impact of cue frequency and structure on walking compliance. High vs low frequency cue, and high vs low structure groups.
What was the outcome of Lombard et al 1995 investigation on cue frequency and structure on adherence?
- High frequency more likely to be compliant than low frequency
- No impact of structure of call on compliance
What was the focus of Epstein et al 1997?
Investigating whether rewards and/or punishments increase exercise in obese children.
Explain the study design and baseline pre-intervention results of Epstein et al 1997
Obese children given free choice of multiple active or sedentary activities. At baseline, children spent 5 minutes active and 40 minutes sedentary. Then assigned to reward group, punishment group, restriction, or free choice group.
Explain the intervention results of Epstein et al 1997
After the intervention ended, time spent active increased similarly in reward and punish groups, but less so in restriction to exercise group. Control group no change
According to Stahl et al 2001 what is the strongest predictor of physical activity in european adults?
Social support; especially spousal support
What are the mechanisms of social support that help people become more active according to Scarapicchia et al 2017?
Facilitating resource Encouragement Commitment Social Comparison Coping
What demographics are most affected by social support
Females, Older adults and beginners
What are some examples of social support to include in an exercise intervention?
- Joining exercise group or team sport
- Find an exercise buddy
- Start an exercise group at work
- Make exercise a family activity
- Make exercise the social norm
What are the principles of goal setting?
- Outcomes and process oriented
- Provide direction and structure
- Outline level of effort and commitment
Give a reference that shows that goal setting enhances performance, including the effect size
Kyllo et al 1995, ES = .34
Give examples of a self-monitoring tool
- Fitness Diary
- Self-report questionnaires
- Visual charts detailing progress
- Online/electronic planners/communities
- Physical activity trackers and associated apps
What proportion of adults relapse within 6 months of starting exercise and who found this?
50%; Dishman and Sallis 1994
Who outlined the high risk factors or situations for exercise relapse?
Marlatt and George 1984
According to Marlatt and George 1984, what are the high risk factors or situations for exercise relapse?
- Boredom
- Physical fatigue or stress
- Lack of time
- Laziness
- Vacation
