Midterm 1- Lesson 1-10 Flashcards
Identify the health benefits of aerobic exercise.
A mere 30 minutes of exercise a day can decrease the risk of chronic disease including heart disease and some cancers including breast cancer; cut the risk of Type II diabetes in high-risk adults significantly; increase cardiovascular fitness and endurance; reduce the risk for heart attack; optimize body weight; reduce hypertension; lower cholesterol levels; reduce the likelihood of engaging in poor health habits; and increase longevity.
Discuss the prevalence of physical inactivity among Americans.
Two-thirds of American adults do not achieve the recommended levels of physical activity, and about one fourth of American adults do not engage in any leisure-time physical activity.
Explain why exercise has positive effects on mood.
At least some of the positive effects of exercise on mood may stem from factors associated with exercise, such as social activity and a feeling of involvement with others. For example bicycling with friends, swimming with a companion, and running with a group may improve mood in part because of the companionship the exercise provides.
An improved sense of self-efficacy can also underlie some of the mood effects of exercise. In one study, researchers recruited participants for an exercise group and manipulated the experience of self-efficacy during the program by providing contrived feedback to the participants about how well or poorly they were doing. Results indicated that, compared with a control group, people in the efficacy condition had significantly higher levels of perceived self-efficacy, and these perceptions were associated with improvements in mood and psychological well-being.
List the characteristics of the individual, of the setting, and of the exercise program that predict participation.
Individual characteristics: People with a family history of exercise; those with positive attitudes towards exercise; and those who see themselves as athletes are more likely to engage in exercise. Individuals with an internal locus of control with respect to health are more likely to start an exercise program. Long-term maintenance is predicted by gender, weight, social support, the risk for cardiovascular disease, and self-efficacy.
Setting characteristics: Convenient and easily accessible exercise settings lead to higher rates of adherence. Lack of resources for physical activity may be a particular barrier for regular exercise among those low in socioeconomic status.
Exercise program characteristics: Programs that are enjoyable, convenient, goal-oriented, and that set realistic expectations tend to have the highest adherence rates.
aerobic exercise
High-intensity, long-duration, and high-endurance exercise, believed to contribute to cardiovascular fitness and other positive health outcomes. Examples are jogging, bicycling, running and swimming.
