Mid term #2 Flashcards
list, recognize and distinguish between the 5 standards that classify physical literate person as defined by SHAPE america
STANDARD 1
The physically literate individual demonstrates competency in a variety of motor skills and movement patterns.
STANDARD 2
The physically literate individual applies knowledge of concepts, principles, strategies and tactics related to movement and performance.
STANDARD 3
The physically literate individual demonstrates the knowledge and skills to achieve and maintain a health-enhancing level of physical activity and fitness.
STANDARD 4
The physically literate individual exhibits responsible personal and social behaviour that respects self and others.
STANDARD 5
The physically literate individual recognizes the value of physical activity for health, enjoyment, challenge, self-expression and/or social interaction.
list be able to distinguish betwen the 6 national standards expected of beginner teachers
- Scientific and Theoretical
- Knowledge
- Skill and Fitness Based Competence
- Planning and Implementation
Instructional Delivery & Management - Impact on Student Learning
- Professionalism
list and identify the many psychological benefits of physical activity
improved health enhanced mood helps relieve stress re energizes the body better sleep lowers blood pressur
self efficacy
an individuals belief in their abilty to complete specific tasks/goals
self confidence
confidence in specific areas
self esteem
attitude towards yourself
trust in yourself
list and desrcibe in detail the 3 proposed mechanisms of action for why PA positively affects mental health
Cognitive behaviour hypothesis
- excercise participation promotes positive thoughts
- this helps counter negative thoughts
Distraction hypothesis
- according to this hypothesis benefits of excersise develop because participation distracts individuals from their cares, worries
- Chronic excersise appears to be even more effective in modifying mode
endorphin Hypothesis
- psychological benefits associated with exercise are due to secretion of endorphins “runners high”
intrinsic motivation
motivation from within
extrinsic
gaining external rewards can be negative or positive
demonstrate knowledge of the issues and facts surrounding adherance
aprox 50% of people who begin an exercisse program drop withing the first few months.
only 30% of people who begin an excercise program will still be exercising after 3 years
classic learning theory
learning a new behaviour best achieved by altering many little behaviours
Ex/ breaking up physical activity total time into smaller chunks
health belief model
adoption of a health depends on the person perception of 4 factors.
- severity of potential illness
- susceptibility to that illness
- benefits of taking action
- barriers to action
social cognitive theory
behaviour change influenced by:
- environmental factors
- personal factors
- attributes of the behaviour itself
theory of reasoned action/ theory of planned action
behaviour is strongly influenced by intention to make a change
perceived control
belief of ones ability to perform the new behaviour
transtheoretical model
behaviour change proceeds through various 6 types
- pre contemplation
- contemplation
- preperation
- action
- maintenance
- termination
ecological approach
health behaviour is affected by
individual factors
sociocultural factors
environmental influences
task relevant self talk
statements that reinforce technique
positive self statements
talk that encourages effort or persistance
mood words
words designed to cause an increase in intensity or arousal
relevance of self talk outside sport
beginning exercise program
rehab programs
four ways to modify negative self talk
thought stopping - use cue words to interupt unwanted negative thoughts
replacing negative thoughts with positive thoughts - encourages individuals to swap negative with positive thoughts
countering - challenges an individuals belie that lead them to accept the negative thought
- uses facts, reasons and rational thought
reframing - focuses on altering an individuals view of the world or changing their perspective
- negative turned to positives by interpreting the situation differently
Identify and discuss some of the general personality characteristics of athletes
athletes have been shown to be more independant, objective, self confident, competitive and outgoing
Identify the psychological characteristics that make up highly skilled athletes
self confidence, self - concept, self esteem, vigor, dominance, aggresion, intelligence, self sufficiency, mental toughness
List the 3 components that make up psychological hardiness
commitment
control
challenge
discuss the importance of hardiness for athletes
has been linked with the ability to function at an optimal level in a variety of different environments.
Define anxiety
subjective feeling of apprehension accompanied by a hightened level of physioogical arousal
state anxiety
an emotional response to a specific situation that results in fear, tension or apprehension
trait anxiety
an integral part of an individuals personality
individuals tendency to classify environmental events as threatening or no threatening
Describe the negative impact of having too little or too much arousal for athletic performance
low motivation
inattention
inappropriate and slow movement choices
high motivation deterioration of coordination inappropriate narrowing of attention distractibility lack of flexibilty in movement responses
lis the 5 determinants of health
- social status - economic environment, social support
- physical environments, physical factors in the natural and human built environments
- personal health practices - behaviours that enhance or create risks to health - personal decisions
- individual capacity and coping skills - physiological and psychological characteristics of the individual
- health services - serivices availiable to promote, retain and restore health
identify various health benefits of physical activity requirements as defined by the 23.5 hour short video
decreased rates of cancer, heart disease, metabolic syndrom,
improved quality of life
define physical activity
any body movement produced by skeletal muscles and resulting in a substantial increase over the resting energy
what are some of the physical activity requirments as defined by the canadian 24 hour movement guidlines
150 minutes of moderarte to vigorous physical activity
muscle strengthing 2 times a week
limiting sedentary time to 8 hours or less no more then 3 hours of recreational tv
list and discuss some of the risk associated with unhealthy body composition
stress on joints increased risk of metabolic disorders (diabetes),
sleep apnea,
high blood pressure;
can lead to heart disease, blindness, glaucoma, kidney disease, poor extremity circulation.
what is a healthy weight loss rate
1 - 2 lbs a week . caloric expenditure goes up bone density goes up HDL cholestrerla goes up LDL bad cholesteral goes down
how do we measure body comp? two things
BMI and waist circumference
discuss abdominal obesity
stomac fat is more dangerous becuase it carries visceral fat. increases infammation markers that lead to cardio vascular disease
understanding limitation to BMI
250 lb body builer vs 250 fat guy
other methods of measuring body comp
skinfold test with calipers. hydrodensitometry
reliability
“The degree of consistency with which a test measures what it measures
validity
The degree to which a test measures what it is supposed to measure
