Exercise Prescription Trends Flashcards
aerobic exercise
- 3-5 days a week
- 20-30 minutes
- 50-85% intensity
- increasing frequency, duration, and intensity
How do we prescribe exercise?
FITT! - frequency, intensity, time, and type
- need to know what someone is capable of doing, then have them work at something below that!
frequency
how often
intensity
how hard
time
how long
type
what kind
VO2max
the maximum amount of oxygen that can be used by the body to generate energy - aerobic training
1 repetition maximum (1RM)
the largest load that can be lifted once and only once - resistance training
If you are training for physiological outcomes…
- 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.
If you are training for psychological outcomes…
- 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!
What are U shaped curves common for?
psychological effects in literature
What are J shaped curves common for?
health outcomes
Why don’t people exercise?
- time
- tired
- no instant gratification
- soreness/injury
- bored
If time is the problem, what’s the answer?
- 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
How are prescriptions changing over time?
- amount of time has changed to daily -> weekly
- improved health outcomes -> prevent diseases/specifics
- moderate intensity -> moderate/vigorous intensity
How does this fit the problem?
- 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
What are some problems with traditional prescriptions?
rigid, confusing, inconsistent, wrong outcomes, or what if I fail?
How can we bridge the gap?
physiological response + things people will actually do = find the best prescription
Science of Behavior Change method
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
From identify, measure, and influence, how do these help us understand behavior change?
- self-regulation (whether or not you wanna do something)
- stress reactivity & stress resilience
- interpersonal & social processes (how do others influence what you wanna do)
self-regulation
temporal discounting is the degree to which you favor small immediate rewards over larger future rewards
How do we measure self-regulation?
using a computerized economic choice task that assesses favoring smaller rewards now versus larger rewards in the future
What is the influence of self-regulation?
change the tendency to “discount” the future more than the present
episodic future thinking
think more about future rewards positively; helps someone think more about future benefits
stress reactivity & stress resilience
one way that your body indicates that you are feeling stressed; heart rate, skin conductance response, and startle response are all physiological indicators
What is the measure and influence of stress reactivity & stress resilience?
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
interpersonal & social processes
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
How do we measure and influence interpersonal & social processes?
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
What are some behaviors people want to change?
- diet
- medication adherence
- smoking cessation
- problem drug use
- time management/wasting
- exercise
= linked to medical outcomes!
What are some important take-aways from the SOBC?
- useful framework for thinking about behavior change
- most useful for stopping negative behaviors
- little to no research with exercise patterns as the actual outcome
Do we need exercise prescriptions for mental health?
- 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
Are current recommendations effective for mental health?
- 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
