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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
Maintenance
Individual sustains new changed behavior for at least 6 months
25
Processes of change
Behavioral and cognitive
26
Countering
Behavioral process of change | Substituting alternative healthy behaviors for unhealthy ones
27
Helping relationships
Behavioral process of change | Seeking social support networks for behavior change
28
Rewards
Behavioral process of change | Increasing rewards for a positive behavior
29
Self-liberation
Behavioral process of change | Making a firm commitment to change
30
Environmental/stimulus control
Behavioral process of change | Removing reminders or cues for unhealthy behaviors and adding ones for healthy behaviors
31
Consciousness raising
Cognitive process of change | Learning new facts and tips about healthy behavior change
32
Emotional arousal
Cognitive process of change | Experiencing negative/positive emotions that go with unhealthy behavioral risks
33
Self-reevaluation
Cognitive process of change | Realizing the change is part of one's identity
34
Environmental-reevaluation
Cognitive process of change | Realizing that the impact of the behavior on one's social and physical environment
35
Social-liberation
Cognitive process of change | Realizing the social norms are changing in favor of the healthy behavior
36
Decisional balance
Relative weight people assign to the pros and cons of a behavior influences their decisions about behavior changes
37
Self-efficacy
The amount of confidence an individual has in his/her own ability to carry out a desired behavior
38
Social ecological model
Relationship between the influences and physical activity
39
5 levels of the social ecological model
``` Individual level Interpersonal level Interpersonal environment Organizational level Physical environment ```
40
Individual level
``` Social ecological model Student Worker Patients Homeowners Residents Teachers ```
41
Individual level factors
Knowledge, attitudes, beliefs, behaviors, motivation, skills Ability, age, illness/injury Self-efficacy, readiness to change Education, sex
42
Interpersonal level
``` Friends Classmates Family Co-workers Neighbors ```
43
Interpersonal level influences
``` Social support Peer influence Modeling Group and community norms Cultural background Access to social networks Socioeconomic status of the community ```
44
Interpersonal environment
``` 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
Organizational level
Social ecological model | The organizational characteristics of social institutions including rules, regulations, guidelines, and governance
46
Physical environment
``` Social ecological model Natural and created environments that influence the amount and type of PA Geography Aesthetics Safety Public transport ```
47
Walkability
Quantifying the safety and desirability of the walking routes
48
Language of walkability
``` Accessibility Aesthetics Connectivity Recreational potential Safety Segments ```
49
Accessibility
Walk Routes should be compliant with the Americans with Disabilities Act, and should take into account the needs of the disabled
50
Aesthetics
Walk | Routes that are visually attractive may be more appealing to walkers - landscaping
51
Connectivity
Walk Extent to which the sidewalks and paths connect to each other and to desirable destinations at convenient distances without major hazards
52
Recreational potential
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
Safety
Walk | Assessing the facilities that desperate cars and pedestrians and walking surfaces are of high quality and maintained
54
Segments
Walk | Identifying the most likely or useful pedestrian route between each location
55
ACSM health screening
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
PRICE
``` Prevention Rest Ice: 10-15 mins for first 3 days Compression Elevation above heart ```
57
DOMS
Delayed onset muscle soreness 24-48 hours after intense exercise Muscle tears from trauma Inflammation --> pain
58
Exercise addiction
``` Maladaptive: threatens health Anorexia athletica Injury - stress fractures Hormonal imbalance - female athlete triad Emotional health - depression Social health - isolation Need rest ```
59
Overtraining syndrome
Maladaptive to training stressor --> diminished performance Lack of balance between training and recovery Overreaching - short term Overtraining - long term Physical and psychological
60
PA guidelines for American aerobic activity
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
PA guidelines for American resistance training
Frequency: 2 days per week Intensity: 60-80% of 1RM Time: 1 set, 8-12 reps Type: major muscle groups
62
Positive consequences of PA
Physiological Biomechanical Behavioral
63
Health related fitness
``` Body composition Cardiovascular endurance Flexibility Muscular endurance Muscular strength ```
64
Skill related fitness
``` Agility Balance Coordination Power Reaction time Speed ```

Physical Activity And Health (1 decks)

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