Final exam Flashcards
1
Q
What’s the difference between being sedentary vs inactive
A
Physical inactivity is described as not meeting specified guidelines or insufficient amounts where as sedentary behaviour is described as any waking moment that is being preformed with less then 1.5 mets
Physical activity requires a minimum of 1.5 Mets
2
Q
What characterizes sedentary behaviour
A
Intensity - less then 1.5 METs
Posture - sitting or reclining
3
Q
What is total energy expenditure and what is it composed of
A
How we burn/use energy
Basal metabolic rate
Diet thermogenesis
PA thermogenesis
4
Q
What is non exercise energy expenditure (NEAT)
A
Includes the energy expenditure associated with posture fidgeting daily movements
Can be the largest component
5
Q
How much time per day is spent in each category of EE
A
PA thermogenesis= 4h 11min
-3 hours 46mins= light activity
NEAT = 9hours and 48mins
6
Q
What comprises our sedentary behaviour
A
Domestic (tv)
Occupational
Transportation
7
Q
Health risks of sedentary behaviour
A
Metabolic syndrome Cardiovascular disease Type 2 diabetes Cancer All cause mortality Depression and anxiety
8
Q
Health benefits of light activity
A
More frequent interruptions decreases BMI and waist circumference and post prandial
9
Q
Research on physiological implications and sedentary behaviour
A
Tested bed rest patients
LPL activity = more sitting less LPL
2h of tv time = 23% increase in obesity
2h of work desk = 5% increase in obesity
10
Q
What is lipoprotein lipase
A
LPL is a transport enzyme that takes lose fat to your muscles for energy
11
Q
Sedentary behaviour obesity and cancer
A
Sitting causes weight gain
Can cause cancer
12
Q
What do we know about sedentary behaviour and psychological outcomes
A
Adults who watch 42 hours a week of tv have a 31% higher chance of retaining a mental disorder
13
Q
What is roses paradox
A
What may lead to a small change for an individual may lead to a large change across society
14
Q
What is public health
A
Dealing with the protection and improvement of community health by organized community effort and including preventative medicine
15
Q
What is the monetary reduction associated with small change in health risk factors of Manitobans
A
1% risk factor reduction = 210 million annual savings and 1.77 billion cumulative savings
2% risk factor reduction = 426 million annual savings and 3.85 billion cumulative savings
16
Q
World wide how much does physical inactivity cost
Public
Private
Individuals
A
Public= 32.1
Private= 12.9
Individual= 9.7
(Billion)
17
Q
What are the costs of physical inactivity in Canada for direct and indirect costs
A
Direct= 2.4 billion Indirect= 4.3 billion
18
Q
Why is it important to know the costs of inactivity in Canada
A
Created public support for PA promotion
Prioritize funding accordingly
Convince people to take action
19
Q
What evidence proves that promoting PA saves money
A
Katzmarzyk said if we treat PA as a prescription we can save money
Zheng did a study on Australians
- adults walking 30mins 5-7 days=7.2 decrease
- all walking 30 mins 5-7 days = 12% decrease
- all walking 60mins = 24% decrease
20
Q
Why is the response to the costs not proportional to the problem
A
You can’t sell PA
No pharmacists will promote it
People are not patient
21
Q
What is exercise dependence
A
A craving for leisure time physical activity resulting in uncontrollable excessive exercise behaviour
22
Q
Why can’t we just rely on the time people spend exercising to know if they are dependent
A
You must have 3 or more of the criteria because you face commitment vs problematic
Those who are training or athletes are not necessarily dependent because they do not have a problem
23
Q
What is the criteria for exercise dependence
A
Tolerance Withdrawal Intention Loss of control Time Conflict Continuance
24
Q
How was exercise dependence discovered
A
Barkeland in 1970 did a study that no runners wanted to do because it meant they had to stop running and those who did participate showed withdrawal symptoms
25
What was the prevalence on exercise dependence
Hasenbias did a study and found
- 9% were at risk for exercise dependence
- 40% displayed symptoms
- 40% displayed no symptoms
26
What is exercise deprivation
Psychological and physiological effects that occur during periods of no physical activity
27
Research on exercise deprivation
PA leads to psychological positive states stoppage of PA leads to the opposite
Mood disturbances occur 24-48 hours after stoping exercise and they go away when exercise is begun
28
Why might people become exercise dependent
Psychological
- personality trait
- affective regulation
Physiological
- endorphins
29
What is the difference between primary and secondary exercise dependence
Why people exercise
30
What is primary exercise dependence
Meets criteria for exercise dependence
exercises just to exercise
no associated eating disorder
31
What is secondary exercise dependence
Meet criteria for exercise dependence
Exercise is used to control body weight
Often present with eating disorder
32
Similarities of avoid and obligatory exercises compared to people with eating disorders
People with eating disorders report more mental health issues
The differences in body weight
Exercise dependence may be a part of an eating disorder but not necessarily
33
Physical activity and people with eating disorders
Most exercisers don't develop an eating disorder
Starvation makes it harder for those to exercise
Similar exercise habits to those of normal weight
34
Athletes and eating disorders
```
Athletes report more eating disorder symptoms
Weight class or aesthetic sports influence more athletes to have a eating disorder
```
35
Exercise and steroids
More common in athletes
35% of users don't participate in sport
Can cause muscle dysomorphia
36
Health risks of physical activity
Musculoskeletal injuries
| Cardiac events
37
Heart attacks and exercise
| The exercise paradox
You are more likely to have a heart attack doing activity but increase your chances of that occurring by being sedentary
38
Describe the marathon driving study
Marathons have a higher risk of heart attack but by a marathon occurring less chances of car crashes occur
39
What is the purpose for physical activity guidelines
Provide bias for public health messaging
Foundation for future research
Provide a metric for evaluating population PA levels
40
What is the process for guideline development 3-6
3- development and research committee forms
4- consideration of other guidelines
5- literature review
6- interpret findings
41
What is the process for developing guidelines 7-15
```
7- identify research gaps
8- consensus and skateholder engagement
9:13- knowledge translation
14- evaluation
15- updates
```
42
What are challenges that occur when forming PA guidelines
Minimal bs optimal guidelines
Cultural interpretation
How to set the message
The demand for targets
43
What are current guidelines for 0-4 years
180 mins a week of PA
44
What are the current guidelines for 5-17
```
The 24 hour movement
60 mins per day of moderate to vigorous
3 days a week of bone strengthening
9-11 hours of sleep for 5-13
8-10 hours of sleep for 13-17
No more then 2 hours per day sedentary screen
```
45
What are the current guidelines for 18-64
150 mins of moderate to vigorous activity
| 2 days of strengthening
46
What are the current guidelines for 65+
150 mins of moderate to vigorous activity
| 2 days a week strengthening
47
What are the current guidelines for special populations
At least 20 mins of moderate to vigorous activity 2 times per week
Strength training 2 times per week
48
What changes occurred for adults PA guidelines
Now emphasizing the accumulation of 150 mins rather then emphasizing small bouts of activity
The most supported research supports moderate to vigorous activity
49
What are the trends of Canadians in the self report methods
PA has been increasing since 1980 and continues but 45% of Canadians are physically active
50
What contradicts the PA self report study
Although our PA was increasing so was obesity while strength and flexibility was decreasing
51
What was the Canadian health measures survey and what did they do
2832 Canadians aged 20-79 participated
Did a household survey
Mobile examination centre
Accelerometer for 1 week
52
What were the findings of the CHMS
```
15% of adults accumulate 150 mins of moderate to vigorous activity per week
17% of men 14% of women
Normal weight= 30 mins per day
Overweight= 23 mins per day
Obese= 16 mins per day
9% of boys and 4% of girls (children)
```
53
Canadians report card 2016 methodology
```
Overall PA
Organized sport & Participation
Active play
Active transportation
Physical literacy
Sedentary behaviours
```
54
What letter grade did we get in overall PA
D-
| 9% of kids
55
Organized sport letter grade
B
| 77% kids participate
56
Active play letter grade
D
37% play outside
75% play unorganized activities
57
Active transport letter grade
D
| 24% walk
58
Physical literacy letter grade
D
| 44% are meeting minimum recommendations
59
Sedentary behaviours letter grade
F
| High school students spend 8 hours a day
60
What theory helps us understand different types of motivations
Self determination theory
61
External regulation
Behaviours are pursued solely for reward or to avoid punishment
62
Introjected regulation
Behaviours are pursued due to internalized pressure or to avoid guilt
63
Identified regulation
Behaviour is personally valuable though it may not be enjoyable
64
Integrated regulation
Though external motivation still occurs the behaviour is now accepted as valuable and congruent with ones personal value system
65
Intrinsic motivation
Motivation to learn new skills to accomplish and for pleasure
66
Why does the type of motivation matter
The more self determined form of motivation the higher the quality and have better influence on PA behaviour
67
How do you promote motivation
Autonomy - promoting a sense of ownership related to the behaviour
Competence - seek mastery experiences
Relatedness - facilitate positive connections between people related to the behaviour
68
The pleasure principal
Humans evolved to do what is pleasurable and to avoid what is not so we are unlikely to continue PA for the long term if it is unpleasurable
69
What can we do to make PA more enjoyable
Use music
social
Games
Etc
70
Is motivation enough
It is necessary but often not sufficient condition for physical activity adherence
71
What is the definition of self efficacy
An individuals beliefs in his or her capabilities to successfully carry out a course of action to meet particular task demands
72
What are two types of self efficacy
Task self efficacy
- confidence in engaging in a specific target PA ie) push ups
Self regulatory self efficacy
- confidence to engage in self management tasks to bring about an outcome ie) barriers scheduling
73
What are three consequences (outcomes) of self efficacy
Behaviour - choice effort persistence
Cognitions - satisfaction future goal setting
Affect - pride and shame
74
What are the 4 sources of self efficacy
Past performance
Vicarious experiences
Social persuasion
Physiological effective states
75
Self efficacy and past experiences
Best confidence boaster
Strongest source of self efficacy
Works best when events are similar
76
Self efficacy vicarious experiences
Imaging oneself succeeding
77
Self efficacy social persuasion
Verbal and non verbal tactics in attempt to increase self efficacy
78
Self efficacy affective states
Feedback from expectations and looking for enjoyable experiences
79
What is a goal
An aim or a purpose what a person seeks to accomplish
80
What are characteristics of the best type of goals
```
Process-oriented or outcome oriented
- focus on slowly adding to goal
Hierarchical
- long term goals
Realistic but challenging
Specific
```
81
What is action planning
Specifying the details you will engage in
82
What is coping planning
How you will cope with potential barriers or obstacles that may get in the way of your goals
83
What does the research say about action and coping planning
They have a medium to strong effect on PA
84
Describe the study done by gaudreau and carraro
Planning is better to be done closer to the date so less can affect it
Action planning is related when level of goal conflict is low
Coping planning is related when level of goal conflict is high
85
What is self monitoring how can we self monitor
Analyzing your current behaviour and plan needed modifications
Activity logs, apps, activity monitors
86
What is the difference between lapse and re lapse
Lapse = a break
| Re lapse = do over start from beginning
87
Define a correlate
An association
| Not a strong connection
88
Define a determinant
A cause
| A strong connection because the study proves it to be related
89
What areas has correlate and determinants been studied
```
Demographic (environmental)
Psychosocial
Behavioural
Social factors (low income)
In adults and children
```
90
What are the main areas of study for correlate and determinants as a whole
Intrapersonal
Interpersonal
Community
Public policy
91
Is male sex a determinant or correlate
Determinant
92
Is marital status a determinant or correlate
Neither has no relationship
93
White ethnic origin is a correlate or determinant
Positive determinant
94
Is self efficacy a correlate or determinant
Positive correlate and determinant
95
Is behaviour control a correlate or determinant
determinant
96
Is parental activity a correlate or determinant
Neither
97
Is family support a correlate or determinant
Correlate
98
Is general social support a correlate or determinant
Determinant
99
Adult health status and self efficacy correlate or determinant
Correlates
100
Adult history of physical activity correlate or determinant
Correlate and determinant
101
Adult behavioural change correlate or determinant
Determinant
102
Adult age male sex education ethnicity social supports correlate or determinant
Correlates
103
Adult marital status correlate or determinant
Neither
104
Children walking ability correlate or determinant
Correlate
105
High income males young are they more or less active
More
106
What term has been created to refer to the shift in the nature of the relationship between physical activity and survival
The physical activity transition
107
Why study physical activity and it's relationship with health and wellness
1) we were meant to move
2) our environment no longer supports our need for physical activity
3) leading causes of death/disease is influenced by our amount of PA
4) more then just our physical health is impacted by activity
108
Define physical activity
Any bodily movement produced by skeletal muscles that results in an increase in metabolic rate over resting energy expenditure
109
What are 3 types of physical activity
Leisure time (sport of exercise)
Transportation
Work
110
Define exercise
A form of PA that we repeatedly preform over a specific time for a reason it is intentional
111
Define sport
A form of PA that includes competition
112
Define physical fitness
People having necessary skills to preform a given task
113
What are the two types of physical fitness
Performance-related- athletic ability
Health- related- ability to perform everyday activities
114
What is the holistic definition of health and when was it created
1948
| A state of complete physical mental and social well being and not merely the absence of disease or infirmity
115
Define wellness
Holistic concept describing a state of positive health in the individual comprising physical social and psychological well being
116
The relationship between physical activity and health is
1) PA and Health
• most basic if you do PA you increase your health
2) PA Health and fitness
• increasing fitness improves PA and health
3) the reciprocal
• healthier you are the more likely you will engage in PA
117
What study did dr Jeremy Morris conduct and what did he find
He examined the rate of coronary heart disease in bus drivers and postal workers in London
He found that men in more sedentary occupations (bus drivers) had higher mortality rates from CHD compared to postal workers
118
Define reliability
The degree to which an assessment tool produces stable and consistent results
Reliability is high when the instrument generates the same measurement each time
119
Define validity
The extent to which a test measures what it is supposed to measure
The bathroom scale reads 5 extra pounds it is constant so it is reliable but false weight so it's not valid
120
Define practicability
Measuring something like Pa in epidemiological studies the method needs to be practical
Take time and cost into account
121
What is total energy expenditure
Basal metabolic rate
• posture resting fidgeting
Thermic effect of food
Physical Activity
122
What is resting metabolic rate
How many calories you would burn if you did nothing but rest for 24 hours
Breathing heart beating
About 5-10% of total energy expenditure
123
Define intensity
Power consumption (EE) per unit of time
Intensity= EE/t
Intensity is METS
124
What are METS
Watts (intensity) times your weight
| 1 MET = 1 Cal per body mass per hour
125
How to measure mets
Calories burned= kg X METS X t(hours)
126
What does intensity not include
Age gender fitness duration
127
Why is it difficult to asses PA by duration on questionnaires
Because people often don't consider the amount the preform light activity such as walking or playing with children
128
What can be barriers to frequency answers on questionnaires
That week there might have been a snow storm or you might have been sick so it's not a true representation of how you typically act
129
What are physiological methods to measure EE
```
Doubly labelled water
Indirect calorimetry
Heart rate monitoring
Ventilometry
Cardiorespiratory fitness
Calorimetry
Motion sensors
Behavioural observation
```
130
What are self report methods to measure EE
```
Psychophysical rating scales
Physical activity records
Physical activity logs
Recall
Questionnaires
```
131
What is considered the gold standard to estimate EE
Doubly labeled water
132
What are the pros and cons of doubly labelled water
Pros- safe, precise non invasive does not require equipment free from bias can be used on children and pregnant women
Cons- expensive requires collection urine does not specify activity ie duration frequency
133
What is an indirect calorimetry and what are the cons to it
Wear a mask and carry the equipment to measure expired air
| wearing the mask stops people from engaging in PA the mask is cumbersome and expensive
134
What are heart rate monitors and what are the limitations
Show the association between heart rate and VO2
Works well in epidemiological studies
Heart rate is less precise to measure EE
Emotions and stress can effect heart rate
135
What is cardiorespiratory fitness method and what are the limitations
The ability your respiratory system supplies oxygen to your muscles
Fitness is very complex and influenced by age gender and genetic factors
136
What are motion sensors (pedometers) and what are limitations
Measures distance travelled by foot counts steps
| Length of steps vary in people and daily life involves more then walking on a flat surface
137
What are motion sensors (accelerometers) and what are the limitations
Measures movement in one two or three planes can assess frequency duration and intensity
Many activities involve sitting still and using muscles
138
What is behavioural observation
Watching and recording a persons activities
139
What are psychophysical rating scales
Asses your PA based on a given scale
140
What are physical activity records and what are the limitations
```
Diary idea
Record activity
Cumbersome
Prone to bias
Not good for epidemiological studies
```
141
What are physical activity logs and what are limitations
Choose from given activities
Lists don't have everything
Prone to bias
142
What are recalls and what are the disadvantages and advantages
Subject recalls PA over past time frame
Advantage - get a good estimate of recalled activity
Disadvantage - time and cost associate And bias
143
How can you maximize recall
Provide examples of intensities
Normalize missed Pa
Emphasize the importance
Electronic surveys make it more anonymous
144
Define epidemiology
Using the scientific method to study :
1) the distribution of disease (who gets it)
2) descriptive info to identify risk factors associated with a disease (what are you doing to get the disease)
3) the prevention of the disease
145
Who started epidemiology and how
John snow
| Researched the out break of colora
146
How is physical activity studied in epidemiological studies
How participation in Pa related to the probability of disease and injury
147
What is the goal of epidemiological research
The degree of change that causes some Health outcome. The research design helps us find a conclusion to that question
148
What are the 4 research designs
Cross sectional surveys
Case control studies
Prospective cohort studies
Randomized clinical trial
149
Explain cross sectional surveys
Measures the risk factor and the presence of a sense of health outcomes AT THE SAME TIME
Ie) profs asks raise hand to two questions and see if they are related
150
1) What can we conclude from a cross sectional survey
2) what can't we conclude
3) what is this approach good for
1) That they are correlated
2) the cause/effect or the relationship
3) generating a hypothesis not testing one
151
What are problems with drawing conclusions based on cross sectional research
Correlation does not mean causation
The third variable problem- when two variables are related because they have a common connection to another (third variable)
152
What are advantages and disadvantages of cross sectional surveys
Advantages - quick easy, generate hypothesis
Disadvantages- lack of relationship leaves no conclusion about causation and not appropriate for testing
153
Explain case control studies
Take people with a chosen disease and get history from them and info. Match that person with someone who is like them (girl 17 etc) but without the disease and get history and info on them. Compare and rule out factors
154
1) what can we conclude from case control studies
2) what can't we conclude
3) when should it be used
1) if the proportion of cases with the risk factor is GREATER then the group who don't then we can say that exposure to the risk factor is related to the disease
2) the risk factor exposure caused the disease
3) initial stage before spending bunch of money
155
What are advantages and disadvantages of case control studies
Advantages - good for rare and slow diseases can study multiple risk factors it's inexpensive and quick
Disadvantages- cannot determine absolute risk, bias, only one disease at a time,
156
Explain prospective cohort study
Randomly select a group of people from a defined group (ie Has heart disease) and get info. Then follow over time and record incidence of disease or health outcome (track disease)
Calculate the difference in risk between those exposed and those not
157
1) what can we conclude
2) what can't we conclude
From prospective cohort
1) what your chances of developing a disease are if you are exposed to the risk factor
2) the exposure to the risk factor caused the disease
158
What are advantages or disadvantages
| From prospective cohort
Advantages- a measure of absolute risk can study multiple disease outcomes
Disadvantages - expensive time consuming drop outs can only study the risk factors assessed from the beginning
159
Explain randomized clinical trial
The independent variable is manipulated and the effect on the dependent variable is observed
160
How does a randomized clinical trial go
Random assignment of people into two groups the intervention group and the control group. The control group is exposed to nothing the intervention group is exposed to treatment and then compare the outcome to determine the difference
161
What is the criteria for establishing cause and effect
1) the cause must precede the effect in time
2) the cause and the effect must be correlated with each other
3) the correlation between cause and effect can not be explained by another variable
162
what can we conclude from a randomized trial
Whether the independent variable (the treatment) caused the dependent variable (the outcome)
163
Advantages and disadvantages of randomized clinical trial
Advantages - control over the process the gold standard
| Disadvantages - drop outs, dissatisfaction with group expensive time, generalizability ethical issues
164
What is not a recognized weakness of case control studies
Not appropriate for hypothesis testing
165
What does random assignment accomplish and why is it important for randomized clinical trials
Equal groups
| Large enough samples result in third party cancelation to eliminate 3rd parties and bias
166
To make inferences about causation when conducting a randomized clinical trial what must we ensure remains intact
To ensure to keep them equal on all aspects except the individual experiment (variable)
167
Define all cause mortality
Death by any cause
168
What did lollgen bockenhoff and Knapp (2009) discover? What was the risk reduction of inactive people compared to active people
They found the inverse relationship between PA and all cause mortality !!
22% risk reduction inactive men 31% risk in women
(Those people who were more active ^ their life)
19% risk reduction for moderately active men 24% in women
169
What did the Harvard alumni study
A cohort study following Harvard alumni to find a steady decline in all cause mortality rate as the PA increased
170
What was the nurses health study
Followed nurses and found similarities to the Harvard alumni. Lower mortality rates among women with higher PA levels
Looked at weight status as well!
171
Why look at physical fitness to see mortality rates
More objective tests rather then asking to recall (no bias)
172
Studies on changes in fitness/PA
| What was the conclusions
Among adults physical activity increases longevity
173
How much PA reduces mortality risk
PA has a dose response relationship with all cause mortality risk some is good more is better. Better to to gradually increase fitness
Moderate to vigorous intensity
174
According to the study done by Taiwan how do you add 3 years to ones life
15 mins per day (90 mins per week) of moderate PA reduces risk of all cause mortality and cancer caused mortality
175
5 ways accumulating evidence suggests the relationship is likely casual
1) Dose response- also indicates causation
2) Temporal sequence- what comes first
3) strength of association- consistent association
4) consistency of support- findings confirmed
5) biologically plausible- is it humanly possible
176
Define morbidity
The condition of being diseased
177
Physical activity and the relationship with weight gain/obesity
As PA increases weight gain decreases
Women tend to benefit more then men
Not a huge effect! Only a few pounds over time
178
Studies done on obesity and PA alone found
68% more weight loss in those who were physically active for 4-16 months 60-180 mins per week
179
What needs to be included with PA to see substantial weight loss
A caloric restriction of 500-700 calories a day
180
What is compensatory eating
Eating because you think you deserve it.
May cancel out some of the expected weight loss
Higher weight women who exercised but ate the same barely lost weight
More exercise lead to more compensatory eating
181
Does physical activity ameliorate the health hazards of obesity
Physical activity attenuates (contributes) but does not eliminate the effects of being obese
182
According to a recent study what is the minimum amount of PA required to reduce risk of mortal
90 mins
183
Coronary heart disease primary prevention
Pa is negatively related to CHD
| can not conclude causation
184
Coronary heart disease secondary prevention and physical activity
PA significantly reduces risk of death after a cardiac event by 25-30%
PA improves risk factors for poor health (blood obesity)
Risk reduction increases as PA increases
Causation can be inferred
185
Type 2 diabetes and PA
| Primary prevention
Physical activity leads to a 15-25% reduction in risk of type 2
Higher intensity = greater reduction
Aerobic and resistance training
Lifestyle change is most effective
186
Diabetes and PA secondary prevention
Both aerobic and resistance training are beneficial for diabetes management
Resistance training may be better
187
Physical activity and cognitive function
People who are PA have higher cognitive ability and lower risk of developing cognitive impairment
PA benefits even at low intensity
188
Define meta-meta analysis
The effect of physical activity on depression and anxiety in non clinical populations
189
Define anxiety
Pathological counterpart of normal fear manifest by disturbances in mood as well as thinking behaviour and physiological activity
190
Physical activity and anxiety
1) what kind of PA
2) how much of PA
1) aerobic exercise (more repetitive/relaxing) but type doesn't matter
2) around 20 mins but more is good
191
Will 1 time exercise reduce anxiety
2-4 hours after exercising there is a decline in anxiety
192
What are the two hypothesis of why PA reduces anxiety
Thermogenic hypothesis
• by heat relaxing muscles
Distraction/time out hypothesis
• focusing on something different
193
Define depression
Episodes of unhappiness that affect most people from time to time to persistent low mood and inability to find enjoyment
194
Does PA help depression
Seems to result in decreased depressive symptoms
195
Physical activity and depression
1) type of exercise
2) duration/intensity of exercise
3) what type of depression does this work for
1) doesn't matter, better if done in leisure
2) doesn't matter but 1-2 hours not much about intensity but says higher is better
3) works for both acute and chronic
196
What are the 4 hypothesis of PA and depression
```
1) endorphin hypothesis
• natural pain killers
2) mastery hypothesis
• accomplished feeling
3) affect regulation hypothesis
• increase positive feelings or decrease negative
4) social interaction hypothesis
•interact with others
```
197
What are conclusive results on PA anxiety and depression
May be effective way to reduce symptoms
Aerobic and low-moderate intensity is best for anxiety
All modes of PA is best for depression
198
Study done on cognitive function and PA by Zhu results
Moderate/vigorous activity shows a relationship with memory and cognitive function
36% reduction in risk of cognitive impairment
Findings stronger in white peoples vs black
199
Define stress
What we experience when we face challenges (stressors) in our lives
200
What are the 4 types of stressors
Psychological stressors
Biological stressors
Interpersonal stressors
Environmental stressors
201
Explain the general adaptation syndrome of stress
1) arousal or alarm
• fight or flight. When an immediate threat goes away we calm down
2) resistance
• no longer helping us, makes us not sleep eat
3) exhaustion
202
Can exercise alleviate stress
Study done by self report
What are some limitations of this study
People report less stress following an acute bout of exercise
People who exercise regularly report less stress in general
How to gage stress levels, exaggerating, bias
203
Does fitness level influence how people respond to stress
More fit individuals showed a much smaller response to stress then less fit individuals
204
Does stress influence how people respond physiologically to stress and how they recover from psychosocial stress
Fit people have a smaller physiological reaction to stress and recover more quickly from the stressor
205
Does fitness influence stress reaction and recovery
Fitness does not reduce stress reactivity but it does lead to a slightly faster recovery from stress
High intensity- interval may be best
206
How might exercise alleviate stress
Cross stressor adaptation hypothesis
• exercise induces similar psychological factors as stress so we get ourselves used to that feeling
Stress-buffer hypothesis
• the positive health effects of Pa offset the negative effects of stress
207
Results from Von haaren study on exercise and stress by looking at people doing a 20'week aerobic exercise program
A randomized clinical trail of an intervention group of running and personal trainers and a control group that did nothing and was on a wait list
Results
• the program lead to an average 8% improvement of fitness and reacted with less negative affect to high stress situations
208
Moderate PA and our well being general results
Increases positive affective stages
Decreases/doesn't impact negative affective stages
A brisk walk can increase energy
209
High intensity PA and our well being general results
Depends on fitness level
- unfit people have an increased negative and decreased positive affective state
- fit people are the opposite
210
What do we know about PA and the feel good effect
The higher the intensity the lower positive affects
| Moderate intensity is the best for good feelings
211
How do people feel before and after exercise
People report increased negative affect during exercise especially if the exercise is intense but after exercise they report only positive affect
212
Define social influence
A real or imagined pressure to change ones behaviour attitudes or beliefs influenced by people around you
213
What is one type of social influence. Define the term
Social support
| The degree of perceived comfort caring assistance and information that a person receives from others
214
Define size of network
Number of groups or individuals that an exerciser/ athlete can turn to for support
215
Define instrumental support
Practical tangible assistance that will help a person reach their sport/PA goal
216
Define emotional support
Expression of encouragement caring empathy and concern towards a person
217
Define informational support
Giving direction advice or suggestions about sport/PA skills; providing feedback about progress
218
Define companionship support
Availability of people with whom one can exercise/play sports; or supporting social networks that enable sport/PA participation
219
Define validation
| Social support
Comparing oneself with others in order to gauge progress and to confirm that ones thoughts feelings problems and experiences are normal
220
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What type of social support is this:
An older adult exerciser chooses to join an exercise class that is led by another older adult given that he/she feels they will have more in common with this leader
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Validation support
221
What time of social support is this:
| A roommate who gets up with you at 6am to hit the gym before school
Companionship support
222
What type of social support is this:
| A friend who gives you tips to improve your form for a particular weight lifting activity
Informational support
223
What type of social support is this:
| People standing at the top of a hill near the end of a long cycling race to cheer on the weary cyclist
Emotional support
224
What type of social support is this:
| A mother who always makes sure that her daughters workout clothes are clean
Instrumental support
225
For social support how many people do you have to exercise with
There's a positive relationship between number of people you have to exercise with and likelihood that people reach exercise guidelines
226
What kind of social support has been researched as the best
Companionship and emotional exercise support leads to higher levels of exercise 7 weeks after
The relationship was stronger for women
227
Research study on best type of social support in older adults found
Emotional support was the best
As emotional support increased so did their exercise
Emotional support was more important towards the end of the program rather then the beginning
228
A study done on social support found that inactive people became more active over 5 years after what kind of social support influence
High levels of instrumental support
229
A study done on social support found that active people had a better chance of staying active over 5 years after what kind of social support influence
High amounts of instrumental and emotional support
230
Who provides social support for exercise/PA
| Results that prove this
Spouse
Exercising with spouse improves adherence (sticking with it)
Less drop out rate only 10% drop out compared to 33%
231
Provide examples of parental social support
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Instrumental-paying/transporting
Emotional-encouragement
Informational-instruction
Companionship-playing with children
Validation-role models
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232
What is social control
When a family members support is perceived as pestering or guilt-induced
When you perceive others trying to control rather then support them
Can lead to people not exercising
233
How do you know the difference between social support and social control
Your perception
234
Define overprotectiveness
The quality of going to extremes in trying to protect another person from harm
Can be negatively related to PA/sport participation
235
What are three ways of assessing/measuring social support
Size of social network
Type of social support
Amount of social support
236
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Which is a more important source of social support for PA
A) Size of social network
B)Type quality of support
C)Both
D)Neither
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C
237
What are the 5 types of social support
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Instrumental
Emotional
Companionship
Informational
Validation
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238
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Interpersonal factors (youth)
Are parental PA levels a correlate or determinant
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Neither
239
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Interpersonal factors (youth)
Is family support a correlate or determinant
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Correlate
240
Sallis studied family social support she found what
That family social support for PA is among the most important correlate of the PA behaviour of girls and boys in grades 2-4
241
The participaction report card states 3 facts to get children outside more active what are they
The odds of stranger abduction in Can are 1:14million
Most injuries associated with outdoor play are minor
Can kids are 8x more likely to die as passenger in vehicles then being hit by on outside
242
What source of social support do you think healthcare providers are most likely to provide?
Informational support
| Approx 25% of Can look to healthcare providers for info on PA
243
What are three reasons doctors don't discuss PA with you what are solutions
Doctors mention PA less then half the time and when they do it's less then 5 mins
Physicians report lack of knowledge and confidence
Solution- visit exercise specialist doctors recommend people became more active over 3 months
244
What types of social support can exercise leaders/instructors provide
Informational emotional and companionship support
245
What is the research results that support exercise leaders/instructors
Exercise leaders increase self efficacy for exercise
People are more confident when leaders help reach a goal set
Exercisers who worked out with a personal trainer attended twice as many sessions
246
1) What makes a good exercise leader
| 2) What are these called
1)Idealized influence
Inspirational motivation
Intellectual stimulation
Individual consideration
2) transformational leadership
247
Define idealized influence
Earns trust and respect as a role model
| Model a physically active lifestyle; convey confidence in exercisers abilities
248
Define inspirational motivation
Demonstrates enthusiasm and optimism
| Encourage best effort; show enthusiasm for activities
249
Define intellectual stimulation
Challenging/helping people find solutions to their problems
| Involve exercisers in decision making and problem solving
250
Define individualized consideration
Care and concern
| Treat exercisers as individuals; recognize their personal needs and abilities; help exercisers who are struggling
251
Research shows that phys ed teachers who use transformational leadership leads to what
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Greater self efficacy for in class activity
Stronger intentions for free time exercise
Stronger intrinsic motivation
Greater satisfaction with teachers
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252
What types of social support can an exercise group provide
| What does research say
Potentially ALL sources of social support
| People who exercise as part of a group are more likely to stick to exercise
253
What types of exercise groups are more likely to be cohesive (stick together)
Smaller groups- the larger the groups the more cohesion decreases
Similarity of group members- age gender levels of fitness
254
What types of social support can exercise partners provide
Potentially ALL sources of social support
255
What are the results from the study that compared running alone verses with a partner in terms of influence on performance
There were no differences between speed duration distance or what they liked when people ran alone with someone familiar and unfamiliar
256
Who is said to go for more walks those who own a dog or don't
Those who own a dog
257
Is it possible to become dependent on the group or an exercise partner? Individuals who prefer to exercise with an instructor report -
Less self efficacy to manage their exercise
| Perceived self management of exercise to be more difficult
258
Is it possible to become dependent on the group or an exercise partner? Runners who strongly identify with a running group report-
Less self efficacy for exercising for self managed running
Greater dependence on the running group
Greater negative affect
259
Who else can provide instrumental and emotional support
Observers
260
Define social facilitation
When people increase their effort or performance when people are watching them
261
What are three recommendations on social support
Individuals should consider support that will help them the most
People who influence others should provide support and a positive influence
Fitness professionals should provide social support and create environments to facilitate it
262
A exercise leader notices that a member is blind. The leader asks them if the leader can do anything to accommodate. What aspect of transformational leadership is it?
Individualized consideration
263
How can you foster cohesive groups
Distinct identity
Clear roles/positions
Well established group norms
Provide opportunities to make sacrifices for the group
Provide opportunities for group interaction
264
Where does social support fit in on the ecological models
Interpersonal factors
265
Where do workplaces fit in in the ecological models
Community/institution factors
266
Why do workplaces care about PA
People spend a lot of time at work
Workplaces can provide time and support for PA interventions
Healthy employees=more productive employees
267
PA employees show what
They have 14-24% fewer disability days
25% less injuries
45% lower risk of workers comp
Enjoy their work more
268
What are some examples of workplace interventions
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Posting signs of encouragement to be active
Providing showers at work
-active commuting
Support PA during work
- providing time for PA
-providing discount for gym membership
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269
Effective workplace interventions
```
Pedometer programs
Active transportation campaigns
Workplace screening
Workplace counselling
Interventions tailored to employees
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270
What are the results on workplace PA (yoga) on mental health
Workplace PA and yoga programs are associated with reduced depression and anxiety but their impact on stress is less conclusive
271
What workplace interventions have less support
The long term effectiveness of stair use promotion
Long term group exercise sessions
Messages sent via email or workshops
272
What are the 9 healthy workplace commandments
1) talk to colleagues
2) put up visual reminders
3) start group walking
4) advocate for better hours
5) stop to stretch
6) drink more water to pee more
7) ask for discounts
8) walk to copier
9) always take the stairs
273
Community level interventions target population through what
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Mass media- commercials
Electronic media -apps
Social media- Facebook
Print media- signs pamphlets
Face to face- school/communities programs
```
274
What do community level interventions usually involve and seek to do
Education and behaviour/cognitive behavioural components
| Seeks to change communities and environments
275
What are the guidelines for community PA interventions
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Use a combo of media
Use s combo of approaches
Provide variety choice and options
Should have emphasis on universal representation
Should take a positive slant
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276
Challenges of community based interventions
Can be expensive
Require ongoing support and infrastructure
If they work it's hard to know what is responsible for the success
They may not impact individuals to the same degree
277
True or false- it is best to use a combination of approaches in community level physical activity interventions
True
278
What does policy have to do with physical activity levels
Based on the idea that people need to be supported by healthy public policy to facilitate healthy choices
279
What is physical activity related public policy
Aims to create supportive environments and infrastructure to enable people to be physically active
280
Public policy can take form of what
1) formal written codes regulations or laws
2) written standards/suggestions
3) unwritten social norms that can influence physical activity behaviour
281
What are examples of public policy formal written codes
Tax credit for children's sports participation
Regulations on green space/parks in new community developments
Provision of bike-borrow program within cities
282
What are examples of public policy written standards/suggestions
Report card for children makes recommendations
Physical activity guidelines
Recommendations regarding the green space
Recommendations for bike lanes on major routes
Recommendation that physicians prescribe PA for the treatment of health conditions and the promotion of health
283
What are examples of public policy unwritten social norms that can influence PA
Inviting people to stand during meetings
More and more people commuting to work in an active way
Physical activity becomes increasingly normative
284
What were key findings in the impact of interventions to promote PA in urban green space
Some support that changing the built environment can lead to
more PA
PA promotion programs combined with a change to the built environment led to more promising changes in PA
285
What do we not know about the impact of interventions to promote green spaces
What types of improvements in the environment is most useful for PA
Does the take up of Pa in green space result in participation
How long will the increase in PA last
286
What makes good PA policy
Comprehensive strategic approach
- integrates policy across a variety of sectors ie) schools transportations health services etc.
- utilizes an unified communications plan ie) Canadian guidelines and participaction
287
What does the RE-AIM framework do
Examines interventions within real world settings in terms of: reach, effectiveness, adoption, implementation and maintenance
288
What is reach when evaluating PA interventions
How many people from the intended population participate in the intervention
289
What is effectiveness when evaluating PA interventions
Aka efficacy
The positive and negative consequences that people experience as a result of receiving the intervention
Does the intervention yield an improvement in what it is supposed to improve
Do the benefits outweighs the risks and costs
290
What is adoptions when evaluating Pa interventions
Representativeness of settings that adopts the intervention
| Ie) an intervention designed for workplaces would ideally be adopted by a wide variety of workplaces
291
What is implementation when evaluating PA interventions
How well the intervention is delivered in the real world
Interventions should include a design or instructions about how it should be delivered
Implantation reflects how well these are followed and reflects the practicality of rolling out the intervention in real world setting
292
What is maintenance when evaluating PA interventions
Sustainability of an intervention over time
| Do people/communities/workplaces keep engaging with the intervention
293
Why is era considered a chronic disease era
1/5 Canadian children have a chronic health condition and increasing with many types
Spend more time with adults then peers
Childhood sickness is not talked about and avoided it needs to be normalized
294
What is a fragile family
Families facing complex health challenges
295
How does a fragile family impact a child's life
Early life
•Depression, anxiety, behavioural disorder, poor social attendance and outcomes
Learning difficulties temporal dilemmas
Social isolation
Later life
•Greater dependence on parents delayed educational outcomes
296
How does a fragile family impact parents and caregivers
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PTSD
Lower immune functioning
Burn out
Difficult attachments
Self blame and guilt
Depression
Anxiety
Reduced cardio health
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297
How does a fragile family impact siblings
Little research
They grow up too fast
Sibling neglect
Greater efforts being made to address the psychological needs of siblings
298
Social isolation in cystic fibrosis
Major implications for social functioning
299
The social isolation studied what
What the experience of social isolation was among the Canadian cystic fibrosis community and how do members negotiate cross respiratory infection guidelines
300
What were the results of the social isolation study
| What does this help with
They internally isolated themselves
Didn't know anyone liked them
Fear of burdening others with their concerns
Knowledge translation, developing strategies to reduce isolation
301
What was studied in the camp study
What is the experience of attending camp for children and parents affected by congenital heart disease
302
What was studied in counselling in paediatric care
What is the impact Of a physical activity counselling program on PA behaviour and quality of life in youth with cystic fibrosis
