Midterm 1

Question 1

Physical Inactivity

Answer 1

Recognized as one of four common risk factors for non- communicable diseases (such as coronary heart disease, type 2 diabetes, breast and colon cancer, and shortened life expectancy).

Question 2

Key reasons adults cite for not adopting a more physically active lifestyle:

Answer 2

Ø Lack of time
Ø Inconvenience
Ø Lack of self motivation
Ø Do not enjoy exercise
Ø Lack of confidence in their ability to be physically active Ø Fear of being injured or have been injured recently
Ø Lack self-management skills
Ø Lack of encouragement, support, or companionship
Ø Lack of built infrastructure

Question 3

Individual circumstances adults cite for not adopting a more physically active lifestyle:

Answer 3

Ø Income and social status
Ø Employment and working conditions Ø Education
Ø Physical environment
Ø Health services
Ø Gender
Ø Social support networks

Question 4

Income and social status

Answer 4

One’s income level shapes overall living conditions, affects psychological functioning, and influences one’s choices on nutrition, physical activity, and tobacco and alcohol use.

Question 5

Employment and working conditions

Answer 5

• Employment provides individuals with income, as well as a sense of
identity and control over their lives.
• In contrast, those who experience unemployment are more likely to experience material and social deprivation, psychological stress (depression/anxiety), and the adoption of health-threatening coping behaviors.

Question 6

Physical Environment

Answer 6

Access to safe water and clean air, healthy workplaces, safe housing, community green spaces and facilities, and walking and cycling infrastructure all contribute to good health.

Question 7

Health Services

Answer 7

• Access to health services that prevent and treat disease has an
important influence on health.
• Canada’s health care system is one of the largest expenditures in federal and provincial budgets, although only a small fraction is allocated to health promotion and disease prevention.

Question 8

Gender

Answer 8

• Women in Canada experience more adverse social determinants
of health than men.
• Women typically carry more responsibilities for raising children and housework, they are less likely to work full-time, are employed in lower paying occupations, and experience more discrimination in the workplace.

Question 9

Social Support Networks

Answer 9

• Greater support from families, friends and communities is linked to
better health.
• In contrast, social exclusion created the living conditions and personal experiences that endanger health, as well as a myriad of educational and social problems.

Question 10

The Active Living Philosophy

Answer 10

Goes beyond seeing exercise as something separate from daily living, and instead encourages regular physical activity as a way of life.

Traditional fitness activities are still valuable, but making active choices throughout daily life is also strongly encouraged.
• Particularly for those who dislike exercise
• Active chores, active play with kids, active transportation

This broader approach encourages those who are inactive to change their ways little by little to discover and pursue activities they find useful, pleasurable, and satisfying.

Question 11

Physical Activity

Answer 11

Physical activity encompasses all leisure and non-leisure body movement produced by the skeletal muscles, which result in an increase in energy expenditure above resting level.

Question 12

Benefits physical activity

Answer 12

ØIncrease physical and mental health
ØImproves quality of life
ØIncreases self-confidence ØIncreases academic performance
ØImproves body composition
ØImproves mood
ØIncreases life expectancy ØETC ETC ETC…

Question 13

physical activity has shown to decrease the risk of:

Answer 13

• CoronaryHeartDisease
• Hypertension
• Diabetes
• Cholesterol
• Stress
• Stroke
• AbdominalObesity
• Feelingsofdepressionandanxiety • ETC…

Question 14

Physical Activity benefits expand beyond impact on disease

Answer 14

Being active is also a major contributor to one’s overall physical
and mental well-being.

Positive outcomes include a sense of purpose and value, a better quality of life, improved sleep, reduced stress, stronger relationships and social connectedness.

Increases in active modes of transportation (walking, biking) can be good for the environment, which in turn has a positive impact on health.

Question 15

Physical Activity: Classifications

Answer 15

Ø Occupational – work or school related
Ø Domestic – housework, yardwork, active child care
Ø Transportation – walking, cycling, etc. to get somewhere
Ø Leisure-time – discretionary time for hobbies (sports, exercise)

Question 16

Metabolic equivalent (MET)

Answer 16

The ratio of energy consumption to a reference metabolic rate,
set by convention to 3.5 ml O2/kg/min

Question 17

Sedentary behaviour

Answer 17

Refers to any waking activity characterized by an energy

expenditure less than, or equal to, 1.5 METS

Question 18

Fitness

Answer 18

Generally defined as a set of attributes or characteristics that people have (or achieve) that relates to their ability to perform physical activity.

Question 19

Health Related Fitness

Answer 19

Refers to the components of fitness that exhibit a
relationship with the health status

The ability to carry on with daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits.

Question 20

Performance Related Fitness

Answer 20

Refers to physical training for a specific task like a

recreational sport or a physically demanding job.

Question 21

Behaviour change theories

Answer 21

1. Thecognitive-basedapproach
   • Behaviours are controlled by rational cognitive activity 2. Thestage-basedapproach
   • Individuals go through stages of changes to adopt a new behavior

Question 22

behaviour change models

Answer 22

1. Social Cognitive Theory (SCT)
2. Self-Determination Theory (SDT)
3. Trans-Theoretical Model (TTM)
4. Theory of Planned Behaviour (TPB)
5. Health Action Process Approach (HAPA)

• Behaviour change is a process not a single event
• Effective change comes from within the individual
• Intervention strategies should be individualized
• Planning is a critical factor

Question 23

Social Cognitive Theory

Answer 23

Concept
• People learn through their experiences.

Reciprocal determinism
• Individual(particular set of learning)
• Environment(social context)
• Behaviour(response to stimuli)

Self-efficacy
• An individual’s expectation about their ability to engage and execute a behaviour

Perceived benefits
• The outcomes that will result from engaging in a behaviour

Question 24

Self-Efficacy

Answer 24

Self-efficacy has been shown to influence the goals people set, their ability to persist in the face of obstacles, and their capacity to cope with setbacks and stress.
4 sources of self-efficacy:
1. Mastery Experience
• Successful experiences boost self-efficacy, while failures erode it. This is the MOST robust source of self-efficacy. Previous experiences will strongly influence their current self-efficacy levels
2. Vicarious Experience
• Observing a peer succeed at a task can strengthen beliefs in one’s own abilities. The observation or knowledge of someone else who is successfully participating in a similar program – or has done so in the past – can increase one’s self-efficacy
3. SocialPersuasion
• Credible communication and feedback can guide someone through a task or motivate them to make their best effort. Statements from others are most likely to influence self-efficacy if they come from a credible, respected, and knowledgeable source
4. Emotional State
• A positive mood can boost one’s self-efficacy, while anxiety can undermine it

Question 25

Social Cognitive Theory

Answer 25

To apply the constructs of this theory:
• Focus on building a client’s confidence in that they can master physical activity
• Help the client set achievable tasks and goals
• Create successes they can build on over time

Question 26

Self-Determination Theory

Answer 26

Focuses on the degree to which an individual’s behavior is self- motivated and self-determined, and the processes through which an individual acquires the motivation to initiate new behaviours and maintain them over time

Recognizes that individuals can be alienated or disaffected from their inherent nature as a result of being immersed in social environments that thwart (rather than support) that nature

In terms of undertaking behavior change, SDT contends that individuals have basic psychological needs to independently solveproblems(autonomy);tomastertasks (competence);andto interact socially (relatedness), which are present to varying degrees as individuals work through various stages of change

Stages of Change
1. Amotivation
Ø No intention or desire
2. External regulation
Ø Motivated by external forces
3. Introjected regulation Ø Prove they can do it
4. Identified regulation
Ø Values a goal personally
5. Integrated regulation
Ø Goals are fully assimilated with self

Question 27

TRANS-THEORETICAL MODEL OF CHANGE

Answer 27

The basic premise is that people change habitual behaviors slowly,
passing through a series of specific changes, each characterized by a particular pattern of psychosocial and behavioral changes

1. Precontemplation
2. Contemplation
3. Determination
4. Action
5. Maintenance

Question 28

THEORY OF PLANNED BEHAVIOUR

Answer 28

Suggests that intention to act is the best predictor of behaviour and is itself an outcome of the combination of:
• Behavioral beliefs - shape one’s attitudes towards behaviour
• Normative beliefs - the perceived behavioural expectations of others
• Control beliefs - an individuals perceived control over the behaviour
TPB postulates that individuals will engage in a behaviour when they evaluate it positively, believe that significant others want them to engage in it, and perceive it to be under their own control.

Question 29

Health Action Process Approach

Answer 29

Suggests that the initiation, adoption and maintenance of health behaviours is a structured process that includes:
• Motivation Phase
ØDeliberation that leads to the formation of intention
• Volition Phase ØIntentions foster planning

Good intentions are more likely to be translated into action when people plan when, where, and how to perform the desired behaviour

Planning is divided into
• Action planning
ØWhen, where and how of
the intended action
• Coping planning
ØAnticipation of barriers & design of alternative approaches

Self-efficacy is present throughout the process, but its nature changes from phase to phase, reflecting the different challenges posed.