Lecture 2-3 Wellness/Behaviour Flashcards
Three things that determine health and longevity? Which can’t you control?
Environment, Behaviour, Genetics.
You can’t control genetics
dose-response relationship
Great health benefits from regular excersise
2.5 hours of moderate
1.25 hours of instense
Regular vigorous exercise health benefits
Too much exercise risks
youthful left ventricle
BDNF- brain-derived neurotrophic factor
which strengthens connections between brain cells
reduce BP
removes metabolites
prevents plaque buildup
Calcium buildup
Atrial fibrillation
myocardial fibrosis
What are the two EXTERNAL obstacles to healthy behaviour
what is an anchor point? and examples
physical and social
these promote unhealthy habits called anchor points
anchor points are social norms that people use as a reference when considering a new behaviour
EG.
No bike lanes
Gym is too far away
3 types of movement
Exercise
- planned repetitive movements
Physical Activity
- light 1-3 to moderate 4-5 to vigorous 6-10 energy expenditure
NEAT
- non activity thermogenesis
- expending energy in day to day activities
why is it hard to change and what can help us change
based on core vlaues and nature
we resists change that is not immediately rewarded
To help one change make them feel instant gratification and that their feelings are heard
why does the brain have habits
where are they formed
carry out automatic behaviour based on cues to save energy
brain reverts to these in times of stress
Basal ganglia-where habits are formed
Striatum contains dopamine and links an action to a reward
Core values and behaviour
values are core beliefs and ideals
values govern our behaviour and priorities
role models shape values
Pre frontal Cortex and habits
changes in values must occur to break habits
“the ability to change has a biological explanation”
PFC can put a brake on impulsive behaviour and predicts oucomes
SEROTONIN is abundant in the PFC and is CRUCIAL in delayed gratification
Locus
what we perceive we have control over
Internal= have control over your action
External= what happens in your environment and what you can’t change
What are some barriers to change
CMC and CHIRP
CMC= confidence, motivation, competence
CHIRP
- Core values lack
- helplessness
- Illusions of invincibility
- rationalize bad behaviour
- procastinate
behaviour change theories
SLRP
- Social= behaviour change is influenced by friend and family
- Learning= Learn more about the risks
-Relapse= plan actions for when it gets hard
- Problem solving= if problem is greatly affecting you
How to set up GOALS for success
they must be SMART
- Specific
- Measurable
- Acceptable(challenging)
- Realistic
- Time-sensitive
Regular evaluations of your progress
