Exercise, Sleep, Disordered Eating Flashcards
sleep patterns
- as a person begins to fall asleep, his/her heart rate, respiration rate and body temperature decrease and alpha waves (8-13 cycles per second) appear on an electroencephalography (EEG) profile
non-REM sleep
defined as any sleep not recognizable as REM sleep, consists of three separate stages
stage 1 non-REM sleep
semi conscious state characterized by further reductions in heart rate, irregularity in respiration, and muscle relaxation that may trigger involuntary twitching (hypnic jerks)
stage 2 non-REM sleep
- as body temperature continues to decrease the person enters stage 2 where EEG profile exhibits short bursts of rhythmical activity in the 13-16 cps range known as sleep spindles
- these spindles mark the boundary between perceptions of semi-consciousness and sleep, because most people awaked after the appearance of spindles report that they have been asleep
stage 3 non-REM sleep
- with further loss of consciousness and the initial appearance of very slow brain waves (delta waves: .5-3 cps) the person enters stage 3 sleep
- there is no conscious awareness, and the EEG profile contains more than 50% delta waves
- analyzing sleep patterns in stage 3 are often referred to as slow-wave sleep (SWS)
stages of sleep
- stages 1, 2, 3 are called non-REM sleep because rapid eye movement (REM) rarely occur at these times
- SWS and non-REM sleep are believed to facilitate body restoration processes
REM sleep
- a relatively low voltage, mixed frequency EEG in conjunction with episodic REMs and low amplitude electromyography (EMG)
- the most memorable and vivid dreams occur during REM sleep
- REM sleep occurs in cycles of about 90-120 minutes throughout the night, and it accounts for up to 20-25% of total sleep time in adult humans
summary of sleep
- sleep progresses in a series of four or five more or less regular sleep cycles of non-REM and REM sleep throughout the night, sometimes referred to as ultradian (“within a day”) rhythms
- the first sleep cycle is typically around 90 minutes in length, with the succeeding cycles averaging around 100-120 minutes, although some individuals may have longer or shorter average cycles, and they are usually shorter in children
- each cycle follows the stages of non-REM sleep (stage 1-2-3) then after a period in deep stage 3 slow-wave sleep back through the stages (stage 3-2-1)
- then instead of waking, the sleeper may enter a short period of REM sleep, before going back through the stages (stage 1-2-3) in a new cycle
- as the night progresses, the time spent in deep stage 3 sleep decreases and the time spent in REM sleep increases, so that there is a greater proportion of stage 3 sleep earlier in the night and a greater proportion of REM sleep later in the night, particularly during the final two sleep cycles
findings of exercise and sleep meta analysis
by kubitz et al
- observed effect sizes may be somewhat conservative since exercise/sleep studies generally examine individuals without sleep difficulty
- in general, exercise has the biggest impact on sleep when the exercise is longer in duration and the exercise is completed earlier in the day
- for example, dynamics/aerobic exercise appears to increase the time to fall asleep and may result in less SWS if undertaken late in the day rather than early in the day. on the other hand, static exercise performed close to bedtime appears to decrease sleep latency and may increase SWS
- it has been suggested that exercise may increase SWS only for already trained (fit) individuals, and there is evidence that the time of day and type of exercise are important moderators of the relationship between exercise and sleep patterns
eating disorders
differentiate between eating disorder and disordered eating
what is the DSM IV diagnostic criteria for Anorexia Nervosa?
the DSM-IV (Diagnostic and Statistical Manual, Volume 4) provides guidelines and criteria for mental disorders
provides diagnostic criteria for anorexia, bulimia and EDNOS (Eating Disorders Not Otherwise Specified)
DSM-IV criteria for Anorexia Nervosa
DSM-IV criteria for Anorexia Nervosa:
1) a refusal to maintain body weight at or above a minimally normal weight for age and height (e.g. weight loss leading to a maintence of a body weight less than 85% of that expected (BMI of 17.5 or lower), or failure to make expected weight gain during period of growth, leading to body weight less than 85% of that expected)
2) intense fear of gaining weight or becoming fat, even though underweight
3) disturbance in the way in which one’s body weight or shape is experienced, undue influence of body weight or shape on self-evaluation, or denial of the seriousness of the current low body weight
Anorexia vs Bulimia
both eating disorders
characterized by different food-related behaviours
ex) people with anorexia severly reduce their food intake to lose weight
people with bulimia eat an excessive amount of food in a short period of time, then purge or use other methods to prevent weight gain
Anorexia
anorexia often stems from a distorted body image, which may result from emotional trauma, depression, or anxiety. some people may view extreme dieting or weight loss as a way to regain control in their lives
there are many different emotional, behavioral, and physical symptoms that can signal anorexia
physical symptoms of anorexia
can be severe and life-threatening
- severe weight loss
- insomnia
- dehydration
- constipation
- weakness and fatigue
- dizziness and fainting
- thinning and breaking hair
- bluish tinge to fingers
- dry, yellowish skin
- inability to tolerate cold
- amenorrea, or absence of menstration
- downy hair on the body, arms, and face
- arrhythmia, or irregular heartbeat
behavioral changes of anorexia
behavioral changes before physical symptoms are noticeable
- skipping meals
- lying about how much food they’ve eaten
- eating only certain “safe” — usually low-calorie — foods
- adopting unusual eating habits, like sorting food on the plate or cutting food into tiny pieces
- talking badly about their body
- trying to hide their body with baggy clothes
- avoiding situations that could involve eating in front of other people, which can result in social withdrawal
- avoiding situations where their body would be revealed, like the beach
- extreme exercising, which may take the form of exercising for too long or too intensely, like an hour-long jog after eating a salad
emotional symptom of anorexia
increase as the disorder progresses
- poor self-esteem and body image
- irritability, agitation, or other mood changes
- social isolation
- depression
- anxiety
eating disorder model
by Slade
negative perfectionism and has very low-self esteem leads to
loss of control, resulting in eating disorder
prevalence of eating disorders in elite athletes is higher than the general population
by Sundgot-Borgen
design: a 2-step study including self-reported questionnaire and clinical interview
measurements: at-risk subjects who met the diagnostic criteria for EDs
results: more athletes (13%) than controls (4%) had subclinical or clinical EDs.
the prevalence of EDs among male athletes was greater in antigravitation sports (22%) than in ball game (5%) and endurance (9%)
the prevalence of EDs among female athletes competing in aesthetic sports (42%) was higher than that observed in endurance (24%), technical (17%), and ball game sports (16%)
conclusions: the prevalence of EDs is higher in athletes than in controls
higher in female athletes than in male athletes, and more common among those competing in leanness-dependent and weight-dependent sports
collaborative effort from coaches, athletic trainers, parents, physicians, and athletes is optimal for recognizing, preventing and treating EDs in athletes
perfectionism and eating attitudes in rowers
by Haase, Prapavessis and Owens
moderating effects of body mass, weight classification and gender
athletes may be at greater risk of developing an eating disorder in sports where leanness is emphasised
psychological factors among athletes: similar characteristics to eating disorder patients
perfectionism
perfectionism relating to eating disorders: how do positive and negative perfectionism relate to disturbed eating attitudes among athletes?
what conditions and/or factors influence that relationship?
measures: positive and negative perfectionism scale
eating attitudes Test-40
body mass index (BMI = weight/height2)
conclusions: negative perfectionism is positively related to disturbed eating attitudes
positive perfectionism is unrelated to disturbed eating attitudes
body mass, weight classification and gender moderate relations between negative perfectionism and disturbed eating attitudes
negative perfectionism disturbed eating attitudes relations are maximised for lightweight female rowers with greater body mass
future recommendations: underlying mechanisms for conjunctive moderator effect - need for control
lack of relations between positive perfectionism and disturbed eating attitudes (suggests an avenue for intervention)
translation into psychopathology
obstructive sleep apnea (OSA)
- obstructive sleep apnea is commonly characterized by recurring upper airway obstruction during sleep
- common predisposing factors: gender (male), craniofacial anomalies and obesity
- treatment options: continuous positive airway pressure (CPAP)
Apnea hypopnea index (AHI)
- number of events per hour sleep as measure of severity of OSA
