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Activity Health And Welness > Final exam > Flashcards

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

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2
Q

What characterizes sedentary behaviour

A

Intensity - less then 1.5 METs

Posture - sitting or reclining

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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

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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

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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

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6
Q

What comprises our sedentary behaviour

A

Domestic (tv)
Occupational
Transportation

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7
Q

Health risks of sedentary behaviour

A 
Metabolic syndrome 
Cardiovascular disease 
Type 2 diabetes 
Cancer 
All cause mortality 
Depression and anxiety
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8
Q

Health benefits of light activity

A

More frequent interruptions decreases BMI and waist circumference and post prandial

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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

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10
Q

What is lipoprotein lipase

A

LPL is a transport enzyme that takes lose fat to your muscles for energy

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11
Q

Sedentary behaviour obesity and cancer

A

Sitting causes weight gain

Can cause cancer

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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

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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

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14
Q

What is public health

A

Dealing with the protection and improvement of community health by organized community effort and including preventative medicine

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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

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16
Q

World wide how much does physical inactivity cost
Public
Private
Individuals

A

Public= 32.1
Private= 12.9
Individual= 9.7
(Billion)

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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
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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

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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

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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

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21
Q

What is exercise dependence

A

A craving for leisure time physical activity resulting in uncontrollable excessive exercise behaviour

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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

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23
Q

What is the criteria for exercise dependence

A 
Tolerance 
Withdrawal 
Intention
Loss of control
Time
Conflict
Continuance
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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

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25
Q

What was the prevalence on exercise dependence

A

Hasenbias did a study and found

  • 9% were at risk for exercise dependence
  • 40% displayed symptoms
  • 40% displayed no symptoms
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26
Q

What is exercise deprivation

A

Psychological and physiological effects that occur during periods of no physical activity

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27
Q

Research on exercise deprivation

A

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

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28
Q

Why might people become exercise dependent

A

Psychological

  • personality trait
  • affective regulation

Physiological
- endorphins

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29
Q

What is the difference between primary and secondary exercise dependence

A

Why people exercise

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30
Q

What is primary exercise dependence

A

Meets criteria for exercise dependence
exercises just to exercise
no associated eating disorder

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31
Q

What is secondary exercise dependence

A

Meet criteria for exercise dependence
Exercise is used to control body weight
Often present with eating disorder

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32
Q

Similarities of avoid and obligatory exercises compared to people with eating disorders

A

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

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33
Q

Physical activity and people with eating disorders

A

Most exercisers don’t develop an eating disorder
Starvation makes it harder for those to exercise
Similar exercise habits to those of normal weight

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34
Q

Athletes and eating disorders

A 
Athletes report more eating disorder symptoms 
Weight class or aesthetic sports influence more athletes to have a eating disorder
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35
Q

Exercise and steroids

A

More common in athletes
35% of users don’t participate in sport
Can cause muscle dysomorphia

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36
Q

Health risks of physical activity

A

Musculoskeletal injuries

Cardiac events

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37
Q

Heart attacks and exercise

The exercise paradox

A

You are more likely to have a heart attack doing activity but increase your chances of that occurring by being sedentary

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38
Q

Describe the marathon driving study

A

Marathons have a higher risk of heart attack but by a marathon occurring less chances of car crashes occur

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39
Q

What is the purpose for physical activity guidelines

A

Provide bias for public health messaging
Foundation for future research
Provide a metric for evaluating population PA levels

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40
Q

What is the process for guideline development 3-6

A

3- development and research committee forms
4- consideration of other guidelines
5- literature review
6- interpret findings

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41
Q

What is the process for developing guidelines 7-15

A 
7- identify research gaps 
8- consensus and skateholder engagement 
9:13- knowledge translation 
14- evaluation 
15- updates
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42
Q

What are challenges that occur when forming PA guidelines

A

Minimal bs optimal guidelines
Cultural interpretation
How to set the message
The demand for targets

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43
Q

What are current guidelines for 0-4 years

A

180 mins a week of PA

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44
Q

What are the current guidelines for 5-17

A 
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
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45
Q

What are the current guidelines for 18-64

A

150 mins of moderate to vigorous activity

2 days of strengthening

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46
Q

What are the current guidelines for 65+

A

150 mins of moderate to vigorous activity

2 days a week strengthening

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47
Q

What are the current guidelines for special populations

A

At least 20 mins of moderate to vigorous activity 2 times per week
Strength training 2 times per week

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48
Q

What changes occurred for adults PA guidelines

A

Now emphasizing the accumulation of 150 mins rather then emphasizing small bouts of activity
The most supported research supports moderate to vigorous activity

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49
Q

What are the trends of Canadians in the self report methods

A

PA has been increasing since 1980 and continues but 45% of Canadians are physically active

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50
Q

What contradicts the PA self report study

A

Although our PA was increasing so was obesity while strength and flexibility was decreasing

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51
Q

What was the Canadian health measures survey and what did they do

A

2832 Canadians aged 20-79 participated
Did a household survey
Mobile examination centre
Accelerometer for 1 week

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52
Q

What were the findings of the CHMS

A 
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)
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53
Q

Canadians report card 2016 methodology

A 
Overall PA
Organized sport & Participation 
Active play 
Active transportation 
Physical literacy 
Sedentary behaviours
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54
Q

What letter grade did we get in overall PA

A

D-

9% of kids

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55
Q

Organized sport letter grade

A

B

77% kids participate

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56
Q

Active play letter grade

A

D
37% play outside
75% play unorganized activities

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57
Q

Active transport letter grade

A

D

24% walk

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58
Q

Physical literacy letter grade

A

D

44% are meeting minimum recommendations

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59
Q

Sedentary behaviours letter grade

A

F

High school students spend 8 hours a day

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60
Q

What theory helps us understand different types of motivations

A

Self determination theory

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61
Q

External regulation

A

Behaviours are pursued solely for reward or to avoid punishment

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62
Q

Introjected regulation

A

Behaviours are pursued due to internalized pressure or to avoid guilt

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63
Q

Identified regulation

A

Behaviour is personally valuable though it may not be enjoyable

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64
Q

Integrated regulation

A

Though external motivation still occurs the behaviour is now accepted as valuable and congruent with ones personal value system

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65
Q

Intrinsic motivation

A

Motivation to learn new skills to accomplish and for pleasure

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66
Q

Why does the type of motivation matter

A

The more self determined form of motivation the higher the quality and have better influence on PA behaviour

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67
Q

How do you promote motivation

A

Autonomy - promoting a sense of ownership related to the behaviour
Competence - seek mastery experiences
Relatedness - facilitate positive connections between people related to the behaviour

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68
Q

The pleasure principal

A

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

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69
Q

What can we do to make PA more enjoyable

A

Use music
social
Games
Etc

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70
Q

Is motivation enough

A

It is necessary but often not sufficient condition for physical activity adherence

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71
Q

What is the definition of self efficacy

A

An individuals beliefs in his or her capabilities to successfully carry out a course of action to meet particular task demands

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72
Q

What are two types of self efficacy

A

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

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73
Q

What are three consequences (outcomes) of self efficacy

A

Behaviour - choice effort persistence
Cognitions - satisfaction future goal setting
Affect - pride and shame

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74
Q

What are the 4 sources of self efficacy

A

Past performance
Vicarious experiences
Social persuasion
Physiological effective states

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75
Q

Self efficacy and past experiences

A

Best confidence boaster
Strongest source of self efficacy
Works best when events are similar

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76
Q

Self efficacy vicarious experiences

A

Imaging oneself succeeding

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77
Q

Self efficacy social persuasion

A

Verbal and non verbal tactics in attempt to increase self efficacy

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78
Q

Self efficacy affective states

A

Feedback from expectations and looking for enjoyable experiences

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79
Q

What is a goal

A

An aim or a purpose what a person seeks to accomplish

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80
Q

What are characteristics of the best type of goals

A 
Process-oriented or outcome oriented 
   - focus on slowly adding to goal 
Hierarchical 
   - long term goals 
Realistic but challenging 
Specific
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81
Q

What is action planning

A

Specifying the details you will engage in

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82
Q

What is coping planning

A

How you will cope with potential barriers or obstacles that may get in the way of your goals

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83
Q

What does the research say about action and coping planning

A

They have a medium to strong effect on PA

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84
Q

Describe the study done by gaudreau and carraro

A

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

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85
Q

What is self monitoring how can we self monitor

A

Analyzing your current behaviour and plan needed modifications
Activity logs, apps, activity monitors

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86
Q

What is the difference between lapse and re lapse

A

Lapse = a break

Re lapse = do over start from beginning

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87
Q

Define a correlate

A

An association

Not a strong connection

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88
Q

Define a determinant

A

A cause

A strong connection because the study proves it to be related

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89
Q

What areas has correlate and determinants been studied

A 
Demographic (environmental)
Psychosocial 
Behavioural 
Social factors  (low income) 
In adults and children
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90
Q

What are the main areas of study for correlate and determinants as a whole

A

Intrapersonal
Interpersonal
Community
Public policy

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91
Q

Is male sex a determinant or correlate

A

Determinant

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92
Q

Is marital status a determinant or correlate

A

Neither has no relationship

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93
Q

White ethnic origin is a correlate or determinant

A

Positive determinant

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94
Q

Is self efficacy a correlate or determinant

A

Positive correlate and determinant

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95
Q

Is behaviour control a correlate or determinant

A

determinant

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96
Q

Is parental activity a correlate or determinant

A

Neither

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97
Q

Is family support a correlate or determinant

A

Correlate

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98
Q

Is general social support a correlate or determinant

A

Determinant

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99
Q

Adult health status and self efficacy correlate or determinant

A

Correlates

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100
Q

Adult history of physical activity correlate or determinant

A

Correlate and determinant

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101
Q

Adult behavioural change correlate or determinant

A

Determinant

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102
Q

Adult age male sex education ethnicity social supports correlate or determinant

A

Correlates

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103
Q

Adult marital status correlate or determinant

A

Neither

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104
Q

Children walking ability correlate or determinant

A

Correlate

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105
Q

High income males young are they more or less active

A

More

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106
Q

What term has been created to refer to the shift in the nature of the relationship between physical activity and survival

A

The physical activity transition

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107
Q

Why study physical activity and it’s relationship with health and wellness

A

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

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108
Q

Define physical activity

A

Any bodily movement produced by skeletal muscles that results in an increase in metabolic rate over resting energy expenditure

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109
Q

What are 3 types of physical activity

A

Leisure time (sport of exercise)
Transportation
Work

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110
Q

Define exercise

A

A form of PA that we repeatedly preform over a specific time for a reason it is intentional

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111
Q

Define sport

A

A form of PA that includes competition

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112
Q

Define physical fitness

A

People having necessary skills to preform a given task

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113
Q

What are the two types of physical fitness

A

Performance-related- athletic ability

Health- related- ability to perform everyday activities

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114
Q

What is the holistic definition of health and when was it created

A

1948

A state of complete physical mental and social well being and not merely the absence of disease or infirmity

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115
Q

Define wellness

A

Holistic concept describing a state of positive health in the individual comprising physical social and psychological well being

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116
Q

The relationship between physical activity and health is

A

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

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117
Q

What study did dr Jeremy Morris conduct and what did he find

A

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

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118
Q

Define reliability

A

The degree to which an assessment tool produces stable and consistent results
Reliability is high when the instrument generates the same measurement each time

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119
Q

Define validity

A

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

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120
Q

Define practicability

A

Measuring something like Pa in epidemiological studies the method needs to be practical
Take time and cost into account

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121
Q

What is total energy expenditure

A

Basal metabolic rate
• posture resting fidgeting
Thermic effect of food
Physical Activity

122
Q

What is resting metabolic rate

A

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
Q

Define intensity

A

Power consumption (EE) per unit of time

Intensity= EE/t

Intensity is METS

124
Q

What are METS

A

Watts (intensity) times your weight

1 MET = 1 Cal per body mass per hour

125
Q

How to measure mets

A

Calories burned= kg X METS X t(hours)

126
Q

What does intensity not include

A

Age gender fitness duration

127
Q

Why is it difficult to asses PA by duration on questionnaires

A

Because people often don’t consider the amount the preform light activity such as walking or playing with children

128
Q

What can be barriers to frequency answers on questionnaires

A

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
Q

What are physiological methods to measure EE

A 
Doubly labelled water
Indirect calorimetry 
Heart rate monitoring 
Ventilometry 
Cardiorespiratory fitness 
Calorimetry
Motion sensors 
Behavioural observation
130
Q

What are self report methods to measure EE

A 
Psychophysical rating scales
Physical activity records
Physical activity logs
Recall 
Questionnaires
131
Q

What is considered the gold standard to estimate EE

A

Doubly labeled water

132
Q

What are the pros and cons of doubly labelled water

A

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
Q

What is an indirect calorimetry and what are the cons to it

A

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
Q

What are heart rate monitors and what are the limitations

A

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
Q

What is cardiorespiratory fitness method and what are the limitations

A

The ability your respiratory system supplies oxygen to your muscles

Fitness is very complex and influenced by age gender and genetic factors

136
Q

What are motion sensors (pedometers) and what are limitations

A

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
Q

What are motion sensors (accelerometers) and what are the limitations

A

Measures movement in one two or three planes can assess frequency duration and intensity
Many activities involve sitting still and using muscles

138
Q

What is behavioural observation

A

Watching and recording a persons activities

139
Q

What are psychophysical rating scales

A

Asses your PA based on a given scale

140
Q

What are physical activity records and what are the limitations

A 
Diary idea 
Record activity 
Cumbersome 
Prone to bias 
Not good for epidemiological studies
141
Q

What are physical activity logs and what are limitations

A

Choose from given activities
Lists don’t have everything
Prone to bias

142
Q

What are recalls and what are the disadvantages and advantages

A

Subject recalls PA over past time frame
Advantage - get a good estimate of recalled activity
Disadvantage - time and cost associate And bias

143
Q

How can you maximize recall

A

Provide examples of intensities
Normalize missed Pa
Emphasize the importance
Electronic surveys make it more anonymous

144
Q

Define epidemiology

A

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
Q

Who started epidemiology and how

A

John snow

Researched the out break of colora

146
Q

How is physical activity studied in epidemiological studies

A

How participation in Pa related to the probability of disease and injury

147
Q

What is the goal of epidemiological research

A

The degree of change that causes some Health outcome. The research design helps us find a conclusion to that question

148
Q

What are the 4 research designs

A

Cross sectional surveys
Case control studies
Prospective cohort studies
Randomized clinical trial

149
Q

Explain cross sectional surveys

A

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
Q

1) What can we conclude from a cross sectional survey
2) what can’t we conclude
3) what is this approach good for

A

1) That they are correlated
2) the cause/effect or the relationship
3) generating a hypothesis not testing one

151
Q

What are problems with drawing conclusions based on cross sectional research

A

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
Q

What are advantages and disadvantages of cross sectional surveys

A

Advantages - quick easy, generate hypothesis

Disadvantages- lack of relationship leaves no conclusion about causation and not appropriate for testing

153
Q

Explain case control studies

A

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
Q

1) what can we conclude from case control studies
2) what can’t we conclude
3) when should it be used

A

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
Q

What are advantages and disadvantages of case control studies

A

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
Q

Explain prospective cohort study

A

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
Q

1) what can we conclude
2) what can’t we conclude
From prospective cohort

A

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
Q

What are advantages or disadvantages

From prospective cohort

A

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
Q

Explain randomized clinical trial

A

The independent variable is manipulated and the effect on the dependent variable is observed

160
Q

How does a randomized clinical trial go

A

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
Q

What is the criteria for establishing cause and effect

A

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
Q

what can we conclude from a randomized trial

A

Whether the independent variable (the treatment) caused the dependent variable (the outcome)

163
Q

Advantages and disadvantages of randomized clinical trial

A

Advantages - control over the process the gold standard

Disadvantages - drop outs, dissatisfaction with group expensive time, generalizability ethical issues

164
Q

What is not a recognized weakness of case control studies

A

Not appropriate for hypothesis testing

165
Q

What does random assignment accomplish and why is it important for randomized clinical trials

A

Equal groups

Large enough samples result in third party cancelation to eliminate 3rd parties and bias

166
Q

To make inferences about causation when conducting a randomized clinical trial what must we ensure remains intact

A

To ensure to keep them equal on all aspects except the individual experiment (variable)

167
Q

Define all cause mortality

A

Death by any cause

168
Q

What did lollgen bockenhoff and Knapp (2009) discover? What was the risk reduction of inactive people compared to active people

A

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
Q

What did the Harvard alumni study

A

A cohort study following Harvard alumni to find a steady decline in all cause mortality rate as the PA increased

170
Q

What was the nurses health study

A

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
Q

Why look at physical fitness to see mortality rates

A

More objective tests rather then asking to recall (no bias)

172
Q

Studies on changes in fitness/PA

What was the conclusions

A

Among adults physical activity increases longevity

173
Q

How much PA reduces mortality risk

A

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
Q

According to the study done by Taiwan how do you add 3 years to ones life

A

15 mins per day (90 mins per week) of moderate PA reduces risk of all cause mortality and cancer caused mortality

175
Q

5 ways accumulating evidence suggests the relationship is likely casual

A

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
Q

Define morbidity

A

The condition of being diseased

177
Q

Physical activity and the relationship with weight gain/obesity

A

As PA increases weight gain decreases
Women tend to benefit more then men
Not a huge effect! Only a few pounds over time

178
Q

Studies done on obesity and PA alone found

A

68% more weight loss in those who were physically active for 4-16 months 60-180 mins per week

179
Q

What needs to be included with PA to see substantial weight loss

A

A caloric restriction of 500-700 calories a day

180
Q

What is compensatory eating

A

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
Q

Does physical activity ameliorate the health hazards of obesity

A

Physical activity attenuates (contributes) but does not eliminate the effects of being obese

182
Q

According to a recent study what is the minimum amount of PA required to reduce risk of mortal

A

90 mins

183
Q

Coronary heart disease primary prevention

A

Pa is negatively related to CHD

can not conclude causation

184
Q

Coronary heart disease secondary prevention and physical activity

A

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
Q

Type 2 diabetes and PA

Primary prevention

A

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
Q

Diabetes and PA secondary prevention

A

Both aerobic and resistance training are beneficial for diabetes management
Resistance training may be better

187
Q

Physical activity and cognitive function

A

People who are PA have higher cognitive ability and lower risk of developing cognitive impairment
PA benefits even at low intensity

188
Q

Define meta-meta analysis

A

The effect of physical activity on depression and anxiety in non clinical populations

189
Q

Define anxiety

A

Pathological counterpart of normal fear manifest by disturbances in mood as well as thinking behaviour and physiological activity

190
Q

Physical activity and anxiety

1) what kind of PA
2) how much of PA

A

1) aerobic exercise (more repetitive/relaxing) but type doesn’t matter
2) around 20 mins but more is good

191
Q

Will 1 time exercise reduce anxiety

A

2-4 hours after exercising there is a decline in anxiety

192
Q

What are the two hypothesis of why PA reduces anxiety

A

Thermogenic hypothesis
• by heat relaxing muscles

Distraction/time out hypothesis
• focusing on something different

193
Q

Define depression

A

Episodes of unhappiness that affect most people from time to time to persistent low mood and inability to find enjoyment

194
Q

Does PA help depression

A

Seems to result in decreased depressive symptoms

195
Q

Physical activity and depression

1) type of exercise
2) duration/intensity of exercise
3) what type of depression does this work for

A

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
Q

What are the 4 hypothesis of PA and depression

A 
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
Q

What are conclusive results on PA anxiety and depression

A

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
Q

Study done on cognitive function and PA by Zhu results

A

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
Q

Define stress

A

What we experience when we face challenges (stressors) in our lives

200
Q

What are the 4 types of stressors

A

Psychological stressors
Biological stressors
Interpersonal stressors
Environmental stressors

201
Q

Explain the general adaptation syndrome of stress

A

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
Q

Can exercise alleviate stress
Study done by self report
What are some limitations of this study

A

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
Q

Does fitness level influence how people respond to stress

A

More fit individuals showed a much smaller response to stress then less fit individuals

204
Q

Does stress influence how people respond physiologically to stress and how they recover from psychosocial stress

A

Fit people have a smaller physiological reaction to stress and recover more quickly from the stressor

205
Q

Does fitness influence stress reaction and recovery

A

Fitness does not reduce stress reactivity but it does lead to a slightly faster recovery from stress
High intensity- interval may be best

206
Q

How might exercise alleviate stress

A

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
Q

Results from Von haaren study on exercise and stress by looking at people doing a 20’week aerobic exercise program

A

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
Q

Moderate PA and our well being general results

A

Increases positive affective stages
Decreases/doesn’t impact negative affective stages
A brisk walk can increase energy

209
Q

High intensity PA and our well being general results

A

Depends on fitness level

  • unfit people have an increased negative and decreased positive affective state
  • fit people are the opposite
210
Q

What do we know about PA and the feel good effect

A

The higher the intensity the lower positive affects

Moderate intensity is the best for good feelings

211
Q

How do people feel before and after exercise

A

People report increased negative affect during exercise especially if the exercise is intense but after exercise they report only positive affect

212
Q

Define social influence

A

A real or imagined pressure to change ones behaviour attitudes or beliefs influenced by people around you

213
Q

What is one type of social influence. Define the term

A

Social support

The degree of perceived comfort caring assistance and information that a person receives from others

214
Q

Define size of network

A

Number of groups or individuals that an exerciser/ athlete can turn to for support

215
Q

Define instrumental support

A

Practical tangible assistance that will help a person reach their sport/PA goal

216
Q

Define emotional support

A

Expression of encouragement caring empathy and concern towards a person

217
Q

Define informational support

A

Giving direction advice or suggestions about sport/PA skills; providing feedback about progress

218
Q

Define companionship support

A

Availability of people with whom one can exercise/play sports; or supporting social networks that enable sport/PA participation

219
Q

Define validation

Social support

A

Comparing oneself with others in order to gauge progress and to confirm that ones thoughts feelings problems and experiences are normal

220
Q 
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
A

Validation support

221
Q

What time of social support is this:

A roommate who gets up with you at 6am to hit the gym before school

A

Companionship support

222
Q

What type of social support is this:

A friend who gives you tips to improve your form for a particular weight lifting activity

A

Informational support

223
Q

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

A

Emotional support

224
Q

What type of social support is this:

A mother who always makes sure that her daughters workout clothes are clean

A

Instrumental support

225
Q

For social support how many people do you have to exercise with

A

There’s a positive relationship between number of people you have to exercise with and likelihood that people reach exercise guidelines

226
Q

What kind of social support has been researched as the best

A

Companionship and emotional exercise support leads to higher levels of exercise 7 weeks after
The relationship was stronger for women

227
Q

Research study on best type of social support in older adults found

A

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
Q

A study done on social support found that inactive people became more active over 5 years after what kind of social support influence

A

High levels of instrumental support

229
Q

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

A

High amounts of instrumental and emotional support

230
Q

Who provides social support for exercise/PA

Results that prove this

A

Spouse
Exercising with spouse improves adherence (sticking with it)
Less drop out rate only 10% drop out compared to 33%

231
Q

Provide examples of parental social support

A 
Instrumental-paying/transporting 
Emotional-encouragement
Informational-instruction
Companionship-playing with children 
Validation-role models
232
Q

What is social control

A

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
Q

How do you know the difference between social support and social control

A

Your perception

234
Q

Define overprotectiveness

A

The quality of going to extremes in trying to protect another person from harm
Can be negatively related to PA/sport participation

235
Q

What are three ways of assessing/measuring social support

A

Size of social network
Type of social support
Amount of social support

236
Q 
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
A

C

237
Q

What are the 5 types of social support

A 
Instrumental 
Emotional 
Companionship 
Informational 
Validation
238
Q 
Interpersonal factors (youth) 
Are parental PA levels a correlate or determinant
A

Neither

239
Q 
Interpersonal factors (youth)
Is family support a correlate or determinant
A

Correlate

240
Q

Sallis studied family social support she found what

A

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
Q

The participaction report card states 3 facts to get children outside more active what are they

A

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
Q

What source of social support do you think healthcare providers are most likely to provide?

A

Informational support

Approx 25% of Can look to healthcare providers for info on PA

243
Q

What are three reasons doctors don’t discuss PA with you what are solutions

A

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
Q

What types of social support can exercise leaders/instructors provide

A

Informational emotional and companionship support

245
Q

What is the research results that support exercise leaders/instructors

A

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
Q

1) What makes a good exercise leader

2) What are these called

A

1)Idealized influence
Inspirational motivation
Intellectual stimulation
Individual consideration

2) transformational leadership

247
Q

Define idealized influence

A

Earns trust and respect as a role model

Model a physically active lifestyle; convey confidence in exercisers abilities

248
Q

Define inspirational motivation

A

Demonstrates enthusiasm and optimism

Encourage best effort; show enthusiasm for activities

249
Q

Define intellectual stimulation

A

Challenging/helping people find solutions to their problems

Involve exercisers in decision making and problem solving

250
Q

Define individualized consideration

A

Care and concern

Treat exercisers as individuals; recognize their personal needs and abilities; help exercisers who are struggling

251
Q

Research shows that phys ed teachers who use transformational leadership leads to what

A 
Greater self efficacy for in class activity 
Stronger intentions for free time exercise 
Stronger intrinsic motivation 
Greater satisfaction with teachers
252
Q

What types of social support can an exercise group provide

What does research say

A

Potentially ALL sources of social support

People who exercise as part of a group are more likely to stick to exercise

253
Q

What types of exercise groups are more likely to be cohesive (stick together)

A

Smaller groups- the larger the groups the more cohesion decreases
Similarity of group members- age gender levels of fitness

254
Q

What types of social support can exercise partners provide

A

Potentially ALL sources of social support

255
Q

What are the results from the study that compared running alone verses with a partner in terms of influence on performance

A

There were no differences between speed duration distance or what they liked when people ran alone with someone familiar and unfamiliar

256
Q

Who is said to go for more walks those who own a dog or don’t

A

Those who own a dog

257
Q

Is it possible to become dependent on the group or an exercise partner? Individuals who prefer to exercise with an instructor report -

A

Less self efficacy to manage their exercise

Perceived self management of exercise to be more difficult

258
Q

Is it possible to become dependent on the group or an exercise partner? Runners who strongly identify with a running group report-

A

Less self efficacy for exercising for self managed running
Greater dependence on the running group
Greater negative affect

259
Q

Who else can provide instrumental and emotional support

A

Observers

260
Q

Define social facilitation

A

When people increase their effort or performance when people are watching them

261
Q

What are three recommendations on social support

A

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
Q

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?

A

Individualized consideration

263
Q

How can you foster cohesive groups

A

Distinct identity
Clear roles/positions
Well established group norms
Provide opportunities to make sacrifices for the group
Provide opportunities for group interaction

264
Q

Where does social support fit in on the ecological models

A

Interpersonal factors

265
Q

Where do workplaces fit in in the ecological models

A

Community/institution factors

266
Q

Why do workplaces care about PA

A

People spend a lot of time at work
Workplaces can provide time and support for PA interventions
Healthy employees=more productive employees

267
Q

PA employees show what

A

They have 14-24% fewer disability days
25% less injuries
45% lower risk of workers comp
Enjoy their work more

268
Q

What are some examples of workplace interventions

A 
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
269
Q

Effective workplace interventions

A 
Pedometer programs
Active transportation campaigns
Workplace screening 
Workplace counselling 
Interventions tailored to employees
270
Q

What are the results on workplace PA (yoga) on mental health

A

Workplace PA and yoga programs are associated with reduced depression and anxiety but their impact on stress is less conclusive

271
Q

What workplace interventions have less support

A

The long term effectiveness of stair use promotion
Long term group exercise sessions
Messages sent via email or workshops

272
Q

What are the 9 healthy workplace commandments

A

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
Q

Community level interventions target population through what

A 
Mass media- commercials
Electronic media -apps
Social media- Facebook 
Print media- signs pamphlets
Face to face- school/communities programs
274
Q

What do community level interventions usually involve and seek to do

A

Education and behaviour/cognitive behavioural components

Seeks to change communities and environments

275
Q

What are the guidelines for community PA interventions

A 
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
276
Q

Challenges of community based interventions

A

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
Q

True or false- it is best to use a combination of approaches in community level physical activity interventions

A

True

278
Q

What does policy have to do with physical activity levels

A

Based on the idea that people need to be supported by healthy public policy to facilitate healthy choices

279
Q

What is physical activity related public policy

A

Aims to create supportive environments and infrastructure to enable people to be physically active

280
Q

Public policy can take form of what

A

1) formal written codes regulations or laws
2) written standards/suggestions
3) unwritten social norms that can influence physical activity behaviour

281
Q

What are examples of public policy formal written codes

A

Tax credit for children’s sports participation
Regulations on green space/parks in new community developments
Provision of bike-borrow program within cities

282
Q

What are examples of public policy written standards/suggestions

A

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
Q

What are examples of public policy unwritten social norms that can influence PA

A

Inviting people to stand during meetings
More and more people commuting to work in an active way
Physical activity becomes increasingly normative

284
Q

What were key findings in the impact of interventions to promote PA in urban green space

A

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
Q

What do we not know about the impact of interventions to promote green spaces

A

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
Q

What makes good PA policy

A

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
Q

What does the RE-AIM framework do

A

Examines interventions within real world settings in terms of: reach, effectiveness, adoption, implementation and maintenance

288
Q

What is reach when evaluating PA interventions

A

How many people from the intended population participate in the intervention

289
Q

What is effectiveness when evaluating PA interventions

A

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
Q

What is adoptions when evaluating Pa interventions

A

Representativeness of settings that adopts the intervention

Ie) an intervention designed for workplaces would ideally be adopted by a wide variety of workplaces

291
Q

What is implementation when evaluating PA interventions

A

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
Q

What is maintenance when evaluating PA interventions

A

Sustainability of an intervention over time

Do people/communities/workplaces keep engaging with the intervention

293
Q

Why is era considered a chronic disease era

A

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
Q

What is a fragile family

A

Families facing complex health challenges

295
Q

How does a fragile family impact a child’s life

A

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
Q

How does a fragile family impact parents and caregivers

A 
PTSD 
Lower immune functioning 
Burn out 
Difficult attachments 
Self blame and guilt
Depression 
Anxiety 
Reduced cardio health
297
Q

How does a fragile family impact siblings

A

Little research
They grow up too fast
Sibling neglect
Greater efforts being made to address the psychological needs of siblings

298
Q

Social isolation in cystic fibrosis

A

Major implications for social functioning

299
Q

The social isolation studied what

A

What the experience of social isolation was among the Canadian cystic fibrosis community and how do members negotiate cross respiratory infection guidelines

300
Q

What were the results of the social isolation study

What does this help with

A

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
Q

What was studied in the camp study

A

What is the experience of attending camp for children and parents affected by congenital heart disease

302
Q

What was studied in counselling in paediatric care

A

What is the impact Of a physical activity counselling program on PA behaviour and quality of life in youth with cystic fibrosis

Activity Health And Welness (1 decks)

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