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Kin 366 - Exercise Psychology Midterm > Exercise Prescription Trends > Flashcards

Exercise Prescription Trends Flashcards

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1
Q

aerobic exercise

A
  • 3-5 days a week
  • 20-30 minutes
  • 50-85% intensity
  • increasing frequency, duration, and intensity
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2
Q

How do we prescribe exercise?

A

FITT! - frequency, intensity, time, and type
- need to know what someone is capable of doing, then have them work at something below that!

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3
Q

frequency

A

how often

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4
Q

intensity

A

how hard

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5
Q

time

A

how long

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6
Q

type

A

what kind

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7
Q

VO2max

A

the maximum amount of oxygen that can be used by the body to generate energy - aerobic training

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8
Q

1 repetition maximum (1RM)

A

the largest load that can be lifted once and only once - resistance training

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9
Q

If you are training for physiological outcomes…

A
  • typically have clear underlying mechanisms (ex. increases in # of muscle fibers)
  • to get X improvement, Y is the necessary and sufficient program
  • easier to measure
  • all public health training programs are focused here = get people stronger/more fit/lessen diseases, etc.
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10
Q

If you are training for psychological outcomes…

A
  • have diffuse and diverse mechanisms
  • to get X improvements, Y, Z and ? are all necessary and sufficient programs
  • generally harder to measure = harder to target
  • no public health recommendations are focused here! = none exist!
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11
Q

What are U shaped curves common for?

A

psychological effects in literature

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12
Q

What are J shaped curves common for?

A

health outcomes

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13
Q

Why don’t people exercise?

A
  • time
  • tired
  • no instant gratification
  • soreness/injury
  • bored
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14
Q

If time is the problem, what’s the answer?

A
  • do something they enjoy = not such a time commitment if they like it
  • steady schedule/routine
  • do exercises between activities = distributing it throughout the day
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15
Q

How are prescriptions changing over time?

A
  • amount of time has changed to daily -> weekly
  • improved health outcomes -> prevent diseases/specifics
  • moderate intensity -> moderate/vigorous intensity
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16
Q

How does this fit the problem?

A
  • allows people the opportunity to break it up/fit it in how they want = flexibility
  • tried to work with time -> but hasn’t changed much
17
Q

What are some problems with traditional prescriptions?

A

rigid, confusing, inconsistent, wrong outcomes, or what if I fail?

18
Q

How can we bridge the gap?

A

physiological response + things people will actually do = find the best prescription

19
Q

Science of Behavior Change method

A

aims to identify key mechanisms underlying successful change in health behaviors like diet and exercise
- identify - measure - influence; help us understand why an intervention worked or didn’t work

20
Q

From identify, measure, and influence, how do these help us understand behavior change?

A
  1. self-regulation (whether or not you wanna do something)
  2. stress reactivity & stress resilience
  3. interpersonal & social processes (how do others influence what you wanna do)
21
Q

self-regulation

A

temporal discounting is the degree to which you favor small immediate rewards over larger future rewards

22
Q

How do we measure self-regulation?

A

using a computerized economic choice task that assesses favoring smaller rewards now versus larger rewards in the future

23
Q

What is the influence of self-regulation?

A

change the tendency to “discount” the future more than the present

24
Q

episodic future thinking

A

think more about future rewards positively; helps someone think more about future benefits

25
Q

stress reactivity & stress resilience

A

one way that your body indicates that you are feeling stressed; heart rate, skin conductance response, and startle response are all physiological indicators

26
Q

What is the measure and influence of stress reactivity & stress resilience?

A

Measure:
- use ECG for HR responses before, during, and after stress

Influence:
- change the way your HR response
- meditation is a good intervention to teach you to be more mindful = successful behavior change

27
Q

interpersonal & social processes

A

emotional responses that are one way to determine how you have been affected by interpersonal interactions; feeling angry, happy, or sad after a social interaction may make you more or less likely to engage in healthy behaviors

28
Q

How do we measure and influence interpersonal & social processes?

A

Measure Ex:
- ask romantic partners to rate anger levels during an interaction

Influence:
- change the degree of anger you feel in response to your partner; cognitive restructuring = successful behavior change

29
Q

What are some behaviors people want to change?

A
  • diet
  • medication adherence
  • smoking cessation
  • problem drug use
  • time management/wasting
  • exercise
    = linked to medical outcomes!
30
Q

What are some important take-aways from the SOBC?

A
  • useful framework for thinking about behavior change
  • most useful for stopping negative behaviors
  • little to no research with exercise patterns as the actual outcome
31
Q

Do we need exercise prescriptions for mental health?

A
  • physical activity, even in low doses = lower risk of mental illness
  • leisure & transport physical activity = likely to get mental health benefits
  • current guidelines may not address mental health outcomes
32
Q

Are current recommendations effective for mental health?

A
  • recommended dose is likely higher than necessary
  • doesn’t need to be in bouts longer than one minute
  • HIIT = not useful for mental health due to stressful nature
  • aerobic + resistance = good
  • recommendations for leisure and transport are needed
  • need more research on sedentary behavior-mental health specifically
  • changing recommendations may increase flexibility/positive experience w/ exercise

Kin 366 - Exercise Psychology Midterm (11 decks)

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