health psych 2 Flashcards
EXERCISE
___ behavior is unhealthy - increases risk for ___ and ___
A ____ is an important health behavior
Getting ____ is an issue
In adolescents, boys are more active than girls
sedentary, chronic diseases, early death
high level of physical activity
adequate physical fitness
BENEFITS OF EXERCISE
30 minutes of daily exercise can:
decrease the ____
Can hasten ____ and ____
For adults, ____ hrs of moderate exercise a week is prescribed or ____ hrs a week of vigorous aerobic physical activity
Even walking or increasing physical activity can be beneficial for older adults
risk of several chronic diseases (e.g.,
heart diseases, diabetes, some cancers)
wound healing, recovery from disabilities
2.5 to 5 hours
1.25 or 2.5
hours
EFFECTS ON PSYCHOLOGICAL HEALTH
Give four (4):
Also has economic benefits - (2):
Improves mood and emotional well-being
Factors associated with exercise can boost mood - social activity, being outside, improved self-efficacy
Can help with depression and reduce stress
Has cognitive benefits especially on executive functioning; promotes memory and healthy cognitive aging
economic benefits:
reduce health care cost and absenteeism
DETERMINANTS OF EXERCISE
For most people, exercise is ___
Children often get exercise because of ____.
- Children often watch TV and play on gadgets and computers
Barriers to exercising as reported by adults: (4)
erratic
P.E. classes
report lack of time, stress, interference with daily activities, fatigue
Who exercises? (5)
- Individuals who come from families who exercise and who have a positive
attitude towards exercise are also likely to exercise - People with self-efficacy for exercise, are sociable and energetic
- Those who see themselves as athletic
- Those who have social support to exercise and enjoy their form of exercise
- Those who believe in taking responsibility for one’s health
**SETTINGS*
Settings that promote exercise
- Convenient and easily accessible
- Social support can foster exercise - making a commitment to another person,
group exercise programs, support groups
setting barrier to exercise
Lack of safe places -
Environmental options should be improved
The best predictor of regular exercise
is regular exercise - making exercise
automatic and habitual
INTERVENTIONS
self control
enhancing beliefs in self-efficacy / belief in one’s ability to successfully engage in exercise.
Interventions might involve setting realistic goals, providing positive feedback, and teaching strategies for overcoming challenges.
INTERVENTIONS
using the transtheoretical model of behavioral change
This model suggests that people go through stages of change (precontemplation, contemplation, preparation, action, maintenance) when adopting new behaviors. Interventions should match the person’s stage of readiness.
INTERVENTIONS
Interventions that promote personal values and social norms
By connecting exercise to things that are important to the individual and highlighting positive social norms around physical activity.
INTERVENTIONS
Affective mental contrasting
A technique that involves contrasting a desired future with current reality to highlight the benefits of a behavior change.
INTERVENTIONS
Relapse prevention techniques
help people identify and overcome barriers to maintaining exercise.
Exercise interventions: (5)
Self-control
Using the transtheoretical model of behavioral change
Interventions that promote personal values and social norms
Affective mental contrasting
Relapse prevention techniques
- A physician’s recommendation to exercise is important
represent one major cause of preventable death
accidents
home accident
a common cause of death and
disability in children below 5
- Children must be taught safety skills
type of accident that has declined; not that common anymore
Workplace accidents
- Employers now follow better safety precautions
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INTERVENTIONS
Relapse prevention techniques
help people identify and overcome barriers to maintaining exercise.
