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Psychology of Exercise and Health > Exercise Interventions at the Individual > Flashcards

Exercise Interventions at the Individual Flashcards

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1
Q

What is the Carron et al 2003 definition of a physical activity intervention?

A

a Health promoting activity designed to promote or maintain physical activity/exercise attitudes, norms and behaviours

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2
Q

What are the 4 main features of a physical activity intervention according to Carron et al 2003?

A
  • Addresses client’s needs, ability and lifestyle
  • Recognises demographic and environmental factors
  • Grounded in theory, evidence and insight
  • Has measurable realistic outcomes
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3
Q

What are the different measures that can be used in a physical readiness screening?

A
  • PAR-Q
  • Medical Screening (Arrhythmia, heart disease, blood pressure, asthma, diabetes, injuries)
  • Cardiac Stress test on treadmill with ECG
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4
Q

Who made the motivational readiness questionnaire?

A

Marcus and Forsyth 2003

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5
Q

What are the sections of Marcus and Forsyth 2003 motivational readiness questionnaire?

A
  • Self Efficacy
  • Decisional Balance
  • Social Support
  • Outcome Expectations
  • Enjoyment
  • Process of Change Usage
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6
Q

What are the measures that can be used in a psychological readiness screening?

A
  • Motivational Readiness Questionnare

- Motivational Interview

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7
Q

According to Miller and Rollnick 2002, what should motivational interviewing be based around?

A

It should be client centred, seeking to educate and establish rapport with the client, promoting optimism and commitment to change

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8
Q

According to Miller and Rollnick 2002, what qualities should interviewers have in the motivational interview?

A
  • Express empathy
  • Develop discrepancy between present and future
  • Roll with resistance and support efficacy
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9
Q

According to Dishman et al 1996, what are the adherence levels of different exercise modes when used in interventions? (r .00 = 50% adherence)

A
  • Active living r = .85
  • Strength r = .46
  • Aerobic r = .18
  • Aerobic mixed = .15
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10
Q

According to Dishman et al 1996, what are the adherence levels of different exercise intensities when used in interventions? (r .00 = 50% adherence)

A
  • <50%VO2max r = .94
  • 50-70%VO2max r = .24
  • > 70%VO2max r = .23
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11
Q

According to Dishman et al 1996, what are the adherence levels of different exercise durations when used in interventions? (r .00 = 50% adherence)

A
  • 20 min r = .32
  • 20-30 min r = .24
  • 30-45 min r = .23
  • 45-75 min r = .14
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12
Q

What are some examples of how to make an exercise program enjoyable?

A
  • Variety of exercise modes
  • Appropriate intensity
  • Group or solo activities
  • Outdoor exercise
  • Games/sports
  • Music
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13
Q

Who investigated the ergonenic benefits of music?

A

Karageorghis et al 1997

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14
Q

According to Karageorghis et al 1997 what are the benefits of music?

A
  • Distraction
  • Affect
  • Rhythm
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15
Q

How does the benefit of ‘Distraction’ proposed by Karageorghis et al 1997 work to improve exercise?

A

Reduces feelings of exertion and fatigue during low and moderate intensity exercise

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16
Q

How does the benefit of ‘Affect’ proposed by Karageorghis et al 1997 work to improve exercise?

A

Enhances feeling state; increases enjoyment, lowers anger, fatigue and depression

17
Q

How does the benefit of ‘Rhythm’ proposed by Karageorghis et al 1997 work to improve exercise?

A

-Synchronous music enhances work output/efficiency, lower VO2; faster lactate clearance

18
Q

According to Michie et al. 2009, what are the most effective individual strategies to include in a motivational exercise intervention?

A
  • Self-monitoring
  • Prompt intention formation
  • Prompt ‘specific’ goal setting
  • Feedback on performance
  • Prompt reviews of behavioural goals
19
Q

What are the main principles of an exercise contract?

A
  • Negotiate and sign a contract with a GP or fitness professional
  • Objectives and rewards
  • Describes activities
  • Barriers and countermeasures
  • Can be shared with others
20
Q

What process of change does an exercise contract fulfil?

A

Self liberation

21
Q

According to Oldridge and Jones 1983 do exercise contracts work to improve exercise adherence? Also describe Oldridge and Jones’ study

A
  • Patients with CV disease allocated to contract or no contract
  • Asked to exercise daily for 6 months
  • Contract group had much higher adherence
22
Q

What are some examples of cues FOR exercise according to Gorin et al 2011?

A
  • Motivational posters
  • Training charts
  • Notes in diary
  • Gym clothes laid out
  • Exercise equipment
  • Social support
  • App prompts
23
Q

What are some examples of cues ‘competing’ with exercise according to Gorin et al 2011?

A
  • Television
  • Unhealthy foods
  • Telephone
  • Poor weather
  • Work
  • Family
  • Fatigue
24
Q

What was the focus of Lombard et al 1995?

A

Investigating the impact of cue frequency and structure on walking compliance. High vs low frequency cue, and high vs low structure groups.

25
Q

What was the outcome of Lombard et al 1995 investigation on cue frequency and structure on adherence?

A
  • High frequency more likely to be compliant than low frequency
  • No impact of structure of call on compliance
26
Q

What was the focus of Epstein et al 1997?

A

Investigating whether rewards and/or punishments increase exercise in obese children.

27
Q

Explain the study design and baseline pre-intervention results of Epstein et al 1997

A

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.

28
Q

Explain the intervention results of Epstein et al 1997

A

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

29
Q

According to Stahl et al 2001 what is the strongest predictor of physical activity in european adults?

A

Social support; especially spousal support

30
Q

What are the mechanisms of social support that help people become more active according to Scarapicchia et al 2017?

A 
Facilitating resource
Encouragement
Commitment
Social Comparison
Coping
31
Q

What demographics are most affected by social support

A

Females, Older adults and beginners

32
Q

What are some examples of social support to include in an exercise intervention?

A
  • 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
33
Q

What are the principles of goal setting?

A
  • Outcomes and process oriented
  • Provide direction and structure
  • Outline level of effort and commitment
34
Q

Give a reference that shows that goal setting enhances performance, including the effect size

A

Kyllo et al 1995, ES = .34

35
Q

Give examples of a self-monitoring tool

A
  • Fitness Diary
  • Self-report questionnaires
  • Visual charts detailing progress
  • Online/electronic planners/communities
  • Physical activity trackers and associated apps
36
Q

What proportion of adults relapse within 6 months of starting exercise and who found this?

A

50%; Dishman and Sallis 1994

37
Q

Who outlined the high risk factors or situations for exercise relapse?

A

Marlatt and George 1984

38
Q

According to Marlatt and George 1984, what are the high risk factors or situations for exercise relapse?

A
  • Boredom
  • Physical fatigue or stress
  • Lack of time
  • Laziness
  • Vacation

Psychology of Exercise and Health (10 decks)

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