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Physical Activity And Health > Final Exam > Flashcards

Final Exam Flashcards

0
Q

Enabling

A

Physical factors that allow one to engage in a particular behavior
Access
Environments
New skill development

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1
Q

Predisposing

A 
Cognitive factors related to making the decision to engage in a particular behavior
Self efficacy
Motivation
Enjoyment
Beliefs
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2
Q

Reinforcing

A

Factors that reinforce a particular behavior

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3
Q

Steps

A

10,000 steps/day
Moderate intensity 100 steps/min
Has limitations: guidelines not based on steps, depend on body size and speed, not right for all people

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4
Q

SMART goals

A 
Specific
Measurable
Achievable
Rewarding
Time
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5
Q

Self-determination theory

A

Humans are innately motivated toward well-being and personal growth

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6
Q

3 psychological needs of the self-determination theory

A

Autonomy
Competence
Relatedness

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7
Q

Autonomy

A

An individual’s desire to be in control of what to do

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8
Q

Competence

A

An individual’s desire to take part effectively with their surroundings, striving both to attain worthwhile results and to experience mastery

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9
Q

Relatedness

A

An individual wanting to feel connected with significant others

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10
Q

Intrinsic motivation

A

Activities are engaged in for the pure enjoyment

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11
Q

Extrinsic motivation

A

Participation as a result of the influence of an external factor or factors

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12
Q

Amotivation

A

0 motivation

Reasons for continuing involvement cannot be found

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13
Q

Behavioral regulations of the self-determination theory

A

External
Introjected
Identified
Integrated

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14
Q

External regulation

A

Behavior is controlled by rewards, threats, and pressure

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15
Q

Introjected regulations

A

Individual is acting out of avoidance of negative

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16
Q

Identified regulation

A

Action motivated by an appreciation of valued outcomes of participation

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17
Q

Integrated regulation

A

Behavior is performed to satisfy important personal goals that are symbolic of the persons self-identity

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18
Q

Transtheorectical model

A

Stages of change
Processes of change
Decisional balance
Self-efficacy

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19
Q

Stages of change

A 
Precontemplation
Contemplation
Preparation
Action
Maintenance
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20
Q

Precontemplation

A

No intention to act in the near future

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21
Q

Contemplation

A

Individuals have a sense of awareness about their problem behavior

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22
Q

Preparation

A

Intention to take action in the immediate future

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23
Q

Action

A

Individuals take overt action to change their physical activity behavior within the last months

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24
Q

Maintenance

A

Individual sustains new changed behavior for at least 6 months

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25
Q

Processes of change

A

Behavioral and cognitive

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26
Q

Countering

A

Behavioral process of change

Substituting alternative healthy behaviors for unhealthy ones

27
Q

Helping relationships

A

Behavioral process of change

Seeking social support networks for behavior change

28
Q

Rewards

A

Behavioral process of change

Increasing rewards for a positive behavior

29
Q

Self-liberation

A

Behavioral process of change

Making a firm commitment to change

30
Q

Environmental/stimulus control

A

Behavioral process of change

Removing reminders or cues for unhealthy behaviors and adding ones for healthy behaviors

31
Q

Consciousness raising

A

Cognitive process of change

Learning new facts and tips about healthy behavior change

32
Q

Emotional arousal

A

Cognitive process of change

Experiencing negative/positive emotions that go with unhealthy behavioral risks

33
Q

Self-reevaluation

A

Cognitive process of change

Realizing the change is part of one’s identity

34
Q

Environmental-reevaluation

A

Cognitive process of change

Realizing that the impact of the behavior on one’s social and physical environment

35
Q

Social-liberation

A

Cognitive process of change

Realizing the social norms are changing in favor of the healthy behavior

36
Q

Decisional balance

A

Relative weight people assign to the pros and cons of a behavior influences their decisions about behavior changes

37
Q

Self-efficacy

A

The amount of confidence an individual has in his/her own ability to carry out a desired behavior

38
Q

Social ecological model

A

Relationship between the influences and physical activity

39
Q

5 levels of the social ecological model

A 
Individual level
Interpersonal level
Interpersonal environment
Organizational level
Physical environment
40
Q

Individual level

A 
Social ecological model
Student
Worker
Patients
Homeowners
Residents
Teachers
41
Q

Individual level factors

A

Knowledge, attitudes, beliefs, behaviors, motivation, skills
Ability, age, illness/injury
Self-efficacy, readiness to change
Education, sex

42
Q

Interpersonal level

A 
Friends
Classmates
Family
Co-workers
Neighbors
43
Q

Interpersonal level influences

A 
Social support
Peer influence
Modeling
Group and community norms
Cultural background
Access to social networks
Socioeconomic status of the community
44
Q

Interpersonal environment

A 
Formal and informal social climate and support networks and systems surrounding an individual
Providing transportations
Encouraging someone
Offering to be active with someone
Helping pay fees
45
Q

Organizational level

A

Social ecological model

The organizational characteristics of social institutions including rules, regulations, guidelines, and governance

46
Q

Physical environment

A 
Social ecological model
Natural and created environments that influence the amount and type of PA
Geography
Aesthetics
Safety
Public transport
47
Q

Walkability

A

Quantifying the safety and desirability of the walking routes

48
Q

Language of walkability

A 
Accessibility
Aesthetics
Connectivity
Recreational potential
Safety 
Segments
49
Q

Accessibility

A

Walk
Routes should be compliant with the Americans with Disabilities Act, and should take into account the needs of the disabled

50
Q

Aesthetics

A

Walk

Routes that are visually attractive may be more appealing to walkers - landscaping

51
Q

Connectivity

A

Walk
Extent to which the sidewalks and paths connect to each other and to desirable destinations at convenient distances without major hazards

52
Q

Recreational potential

A

Walk
Walking for recreation of exercise is possible at many work sites and even small improvements may encourage employees to view the walking routes as a way to increase PA level

53
Q

Safety

A

Walk

Assessing the facilities that desperate cars and pedestrians and walking surfaces are of high quality and maintained

54
Q

Segments

A

Walk

Identifying the most likely or useful pedestrian route between each location

55
Q

ACSM health screening

A

PAR-Q
Pre-participation health screening by self-reported medical history or health risk appraisal should be done for all individuals wishing to initiate a physical activity program

56
Q

PRICE

A 
Prevention
Rest
Ice: 10-15 mins for first 3 days
Compression
Elevation above heart
57
Q

DOMS

A

Delayed onset muscle soreness
24-48 hours after intense exercise
Muscle tears from trauma
Inflammation –> pain

58
Q

Exercise addiction

A 
Maladaptive: threatens health
Anorexia athletica 
Injury - stress fractures
Hormonal imbalance - female athlete triad
Emotional health - depression
Social health - isolation
Need rest
59
Q

Overtraining syndrome

A

Maladaptive to training stressor –> diminished performance
Lack of balance between training and recovery
Overreaching - short term
Overtraining - long term
Physical and psychological

60
Q

PA guidelines for American aerobic activity

A

Frequency: 3-5 days per week
Intensity: 50-85% of HRmax
Time: 20-60 or more mins/session
Type: run, brisk walk, swim, ski, dance

61
Q

PA guidelines for American resistance training

A

Frequency: 2 days per week
Intensity: 60-80% of 1RM
Time: 1 set, 8-12 reps
Type: major muscle groups

62
Q

Positive consequences of PA

A

Physiological
Biomechanical
Behavioral

63
Q

Health related fitness

A 
Body composition
Cardiovascular endurance
Flexibility
Muscular endurance
Muscular strength
64
Q

Skill related fitness

A 
Agility
Balance
Coordination
Power
Reaction time
Speed

Physical Activity And Health (1 decks)

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