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Kinesiology 1070 > Exercise Psychology > Flashcards

Exercise Psychology Flashcards

1
Q

What is sedentary behaviour

A

Any waking behaviour characterized by an energy expenditure < (less than or equal to) 1.5 METs while in a sitting for reclining position. (Canadian Society of Exercise Psychology, 2012)

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2
Q

What is a MET defined as?

A

1 kcal/kg/hour and is roughly equivalent to the energy cost of sitting quietly.

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3
Q

What is another definition of MET?

A

Defined as oxygen uptake in ml/kg/min with 1 MET equal to the oxygen cost of fittingly quietly, equivalent to 3.5 ml/kg/min.

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4
Q

What was the first evidence that inactivity was bad for you?

A

Published in 1953 in the Lacent by Morris et al

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5
Q

What did Morris et al look at to prove that inactivity was bad for you?

A

A di ad of a bus ticketer and a bus driver, and compared their METs

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6
Q

What is the difference between Subcutaneous fat and visceral fat?

A

Subcutaneous fat is around our skin, and visceral fat is the dangerous fat.

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7
Q

How Sedentary are Canadians?

A

Canadians spend 9.7 hours of their daily waking hours being sedentary. Colley et al., 2011

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8
Q

Define Active couch potato

A

an individual who meets physical activity guidelines but spends most of their day being sedentary.

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9
Q

In the PMT study that Scott did what did he find?

A

We sit in lectures about 3-4 h/day and spending 3-4 h doing homework. that’s 9+ hours sitting. This also supports what Colley et al., 2011 found.

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10
Q

How much exercise should Canadians involve in?

A

150 minutes of moderate to vigorous activity/week

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11
Q

What percentage of Canadians follow the activity guidelines?

A

15% of adults

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12
Q

Why might getting people to exercise fail? What is the solution

A

because exercise is thought to be an unpleasant activity, instead we should get society to sit less and be more active throughout the day. little things that add up.

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13
Q

Levine, 2007 said…

A

as a society, we should be making sure that our activity themorgenesis comes from NEAT. (non-exercise activity thermogenesis)

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14
Q

What do breaks in sedentary time lower

A 
waist circumference, 
systolic blood pressure, 
glucose, 
insulin 
triglycerides. (proven by Dunstand et al. 2012)
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15
Q

How is Sedentary behaviour different than PA behaviour

A

being a regular exerciser does not makeup for the negative effects of too much sitting

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16
Q

What are Point of Decision Prompts

A

They are a way to increase activity by providing information necessary to motivate people to change their behaviour and to maintain change over time.

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17
Q

What did Brownell et al (study 2) find (3 things)

A
  1. The intervention significantly increased stair use
  2. sign’s effect persisted as long as 1 month after being removed
  3. Only after 3 months did effects decline.
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18
Q

What’s so important about point of decision prompts

A

The observed increases in the use of stairs may contribute to a modest improvement in daily physical activity that would have a cumulative effect on caloric expenditure and, in turn, energy balance. Proving what Levine 2007, about NEAT.

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19
Q

Frank et al. 2004 stated…

A

Every additional kilometre walked per day is associated with a 4.8% reduction in obesity. Every additional hour spent in a car each day is associated with a 6% increase in the likelihood of obesity.

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20
Q

What did New York City do to make its population more active?

A

It built 45.5 miles of bike lanes, in 2015. This increased the probability that residents would ride a bike by 9%.

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21
Q

What can pedelecs do to the general public?

A

Commuting with a peddle can help individuals incorporate physical activity in their day without requiring them to set aside time specifically for exercise.
Pedelecs are an effective form of active transportation that can improve some cardiometabolic risk factors within only four weeks.

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22
Q

What are bike boxes and why are they important?

A

Bike boxes are marked spaces at intersections that indicate dedicated areas where cyclists can wait when stopped at an intersection.
They’re important because they increase the visibility of cyclists, allow cyclists to make turns without high risk, and creates more space for them on the road.

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23
Q

What are protected bike lanes?

A

Protected bike lanes increase safety, quick ways to implement is to install inexpensive and removable plastic boards. These plastic boards are door jacks- open your door with your right because because it forces you to turn your head and check for incoming cyclists.

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24
Q

Skunklock?

A

has a stinking gas inside. The gas escapes if someone attempts to cut the lock. San Fransisco is home of the skunklock.

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25
Q

What are mastery models?

A
  1. they demonstrate effortless performance
  2. they verbalize confidence
  3. they demonstrate positive attitude
  4. they verbalize low task difficulty.
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26
Q

What were the coping models of Bandura 1997

A
  1. display decreasing distress as they struggle with difficulties.
  2. demonstrate strategies for dealing with different situations
  3. voice progressively self-efficacious beliefs
  4. approach or achieve mastery
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27
Q

Explain the study done by Rejeski & Sanford 1984

A

a group of 40 women volunteers where shown models either tolerant or intolerant through two sessions. Session 1 involved 70% max, session 2 involved 80% max for 20 minutes. Intolerant was shown like head bobbing squinting, weak and pessimistic with little over confidence. Tolerant same signs to for less extent, began to show fatigue near end of test, optimistic, energetic and relaxed, and expressed confidence. Researchers found that modelling may prove an effective intervention for introducing strenuous tasks to inexperienced individuals.

28
Q

What are the benefits of PA in chronic heart failure patients?

A

peripheral vascular, muscular, and metabolic function; including lipid profile, insulin sensitivity, body weight and endothelial function (Batly, 2004)

29
Q

Between (blank) of individuals drop out of phase II cardiac rehabilitation programmes.

A

10% and 36%

30
Q

What does self-efficacy refer to? Why is it important?

A

Refers to an individual’s confidence in his/her capabilities to execute the necessary course of action to satisfy situational demands. It’s important because it is the psychosocial determinant of adherence to physical activity.

31
Q

Self-efficacy and adherence

A

Exercise related self-efficacy has been shown to act as both, a determinant, and consequence of cardiac rehabilitation.

32
Q

What was the did you know about cycling?

A

Chicago wants to duplicate the biking method and get its population to cycle more.

33
Q

Bandura’s Model 1969

A

modelled act - attention - retention - production - motivation - response

34
Q

Explain Intervention - Self efficacy - PVO2

A

Watching a modelling video is associated with increases with PVO2 and self-efficacy.

35
Q

Affect

A

a term that can encompass both basic and distinct states

36
Q

Basic affect

A

The most general valence experiential response (i.e., low arousal/pleasure vs. high arousal/pleasure)

37
Q

What are Hedonic responses?

A

Pleasure vs displeasure provides an index for determining whether a targeted behaviour will be repeated.

38
Q

Dual-Mode Theory of Affect Response to Exercise what does it say?

A

Affective responses to exercise are jointly influenced by two co-acting factors: cognitive processes and ascending interoceptive cues

39
Q

What do the two cofactors of the dual-mode theory of affect response do?

A

They are hypothesized to shift systematically as a function of exercise intensity, with the cognitive factors being dominant at low intensities and interoceptive cues gaining salience as intensity approaches the individual’s functional limits and the maintenance of a physiology steady-state becomes impossible (Ekkekakis,2008)

40
Q

Describe the pathway of a sensory impulse

A

Travels from the body surface towards the thalamus, which receives it as a sensation. This sensation is then passed onto the cerebral cortex for interpretation as touch, pain , temperature.

41
Q

Interoceptive input is relayed to the (________) exclusively through the (______________)

A

amygdala, cortical and subcortical routes.

42
Q

The amygdala

A

where all of our emotions are felt

43
Q

The prefrontal cortex

A

where pre cognitive stuff goes on

44
Q

The thalamus

A

where we receive sensations that are pass on to the cortex area and we interpret those things like touch, pain and temperature.

45
Q

What happens if the thalamus process gets screwed up

A

you could basically lose the sensation of touch and very possibly hurt yourself.

46
Q

VT-ventilatory threshold.

A

It’s that intensity of exercise above which your breathing becomes laboured and you feel you just can’t draw in as much air as your body wants. One’s threshold is said to reflect levels of lactate accumulation. Occurs at 48% of PVO2.

47
Q

There is no universal definition of HIIT. True or False

A

True.

48
Q

What is the core feature of HIIT

A

the alternation between (a) intervals of ‘all out’ effort of intensity ‘close to that which elicits VO2 peak (i.e., 90% of VO2 peak) lasting from a few seconds to up to a few minutes and (b) periods of passive or active recovery (rest to low intensity exercise) lasting up to a few minutes (Gibala & McGee, 2008)

49
Q

Cocks et al. 2012

A

3 sessions of SIT taking just 90 minutes per week, are as effective as five sessions of traditional endurance exercise, taking 5 hours (300 minutes) per week, in increasing body insulin sensitivity.

50
Q

What was the purpose of the study with obese women?

A

To compare during exercise affective valence and post exercise enjoyment in response to a bout of HIIE and a longer, isocaloric bout of moderate intensity continuous exercise (MICE).

51
Q

Dissociated strategies

A

is a strategy used by athletes in which they focus attention externally in order to distract themselves from feelings of pain or fatigue.

52
Q

Associated strategies

A

when you start to pay attention to what your body is telling you

53
Q

Ekkakis study 2014 - Can high intensity exercise be more unpleasant? Attentional Dissociation Using Music and Video

A

Music combined with video can significantly enhance the affective attentional states, and enjoyment experience of HIIT.

54
Q

One variable that has been shown to influence affective responses within an exercise context is ____

A

self-efficacy.

55
Q

Hu et al (2007)

A

Self-effiacy was successfully manipulated and they found that the high efficacy group reported greater enjoyment with the exercise task than the low-efficacy group.

56
Q

Framing financial incentives to increases physical activity among overweight and obese adults. - intervention

A

gain incentive - received $1.40 for each day they met the targeted goal
loss incentive - $1.40 wake taken away from the mostly incentive ($42 up front)
lottery incentive - selected two-digit number 0-99. One winning number was selected daily and either $5 or $50 prize was awarded depending on whether the match was 1 digit or 2 digits.
control- no intervention but daily feedback.

57
Q

Framing Financial Incentives to increase physical activity among overweight and obese adults - take home message

A

Financial incentives framed as a loss were most effective achieving physical activity goals.

58
Q

Define team building (Brawley&Paskevich, 1997)

A

Team building is a method of assisting the group to increase effectiveness, satisfy the need of its members, improve working conditions to enhanced cohesion.

59
Q

What is this an example of? - The individual responsible for introducing and implementing the team building intervention works directly with the client (exerciser)

A

Direct approach of team building programs and exercise

60
Q

The consultant works with the exerciser leader, and then they introduce the team building interventions to group

A

Indirect approach of team building programs and exercise.

61
Q

Conceptual framework for the implementation of team building program

A

Input - Thuput - Output

62
Q

Group Cohesion in Older Adult Exercisers (Estabrooks and Carron 1999)

A

Findings show that team building intervention program (based on developing cohesion) had an affect on immediate and long-term attendance

63
Q

What are the benefits of Physical Activity?

A

decreased: obesity, depression, cardiovascular disease, type II diabetes, anxiety and metabolic syndrome.
increased: fitness

64
Q

Why Measure PA?

A
  1. Precise measurement of PA and PAEE is a prerequisite for internal validity of health research
  2. Document frequency and distribution of physical activity in defined population
  3. Dose response for physical activity and health benefits
  4. Identify factors that influence physical activity behaviours
65
Q

Accelerometry

A

It picks up the amplitude and frequency of movement -> produces an electrical current of various magnitude (more intense the movement the greater the voltage)

66
Q

What is doubly labeled water

A

a drink mix containing two stable isotopes. Deterium (2H) and Oxygen-18 ( O18). This provides insight into total energy expenditure

67
Q

Respiratory Compensation Point

A

reflects on the onset of hyperventilation (when more CO2 is removed from the look stream than the body can produce)

Kinesiology 1070 (4 decks)

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