midterm Flashcards
exercise requirements
150 mins mod-int/ 75 min vig-int
physical fitness
a set of health, or skill, related attributes that people have or achieve as a result of PA
exercise
planned, structured, repetitive movement done to improve or maintain one or more component of pf
endurance
ability of the circulatory and respiratory systems to supply fuel during sustained PA
strength
amount of external force that a muscle can exert
balance
maintenance of equilibrium while stationary or moving
flexibility
ROM available at a joint
physical activity
any bodily movement produced by large skeletal muscles that requires substantial energy expenditure
non exercise activity thermoneogenisis (NEAT)
energy expended for everything we do that is not sleeping, eating, or sport-like exercise
physically inactive
term used to identify people who do no meet recommended levels of PA
sedentary behavior
any waking activity characterized by an EE of less than or equal to 1.5 metabolic equivalents in a seated or reclined posture
discretionary behaviors
behaviors such as watching tv, reading, playing video games
lifestyle PA
activities carried out in the course of daily life, which can contribute to sizable EE
activities of daily living (ADLs)
daily self-care activities
Basic ADLs
consist of self care tasks
instrumental ADLs
activities non necessary for fundamental function, but allow people to live more independently
primary modes of exercise
endurance, flexibility, strength, balance
sub-categories of PA
leisure-time, occupationl, household, and transport
non-discretionary behaviors
sitting at work, schools, or while commuting
importance of lifestyle PA
allows you to meet PA requirements throughout your day
PA guidelines for children
3 hours of all int activity throughout the day, encourage active play
PA guidelines for adolescents
at least 60 mins mod-v int aerobic with strength and bone training 3 days a week
PA guidlines for adults
150 mins or mod int or 75 mins v int aerobic throughout the day. strength train large muscle groups 2 days a week
PA guidelines for older adults
same as adults, weekly multicomponent PA including balancing
PA guidelines for special populations
same age specific guidelines with adapted program to match ability
importance of PA measurements
- specify which aspects of PA are important for fitness-related outcomes
- monitor changes in behavior over time
- monitor effectiveness of behavioral changes
What aspects of PA can be measured
FITT
Important measurement considerations
validity, reliability, feasibility, objectivity, intensity
validity
is it accurate
reliability
is it precise
feasibility
is it practical
objectivity
can it be successfully repeated
intensity
varied yet critical
relative intensity
subjective level of effort required to do an activity
the talk test
relative intensity measurement based on noting if you can sing, or talk
RPE scale
relative intensity measurement based on how hard you think you’re working
absolute intensity
amt energy used/min of activity
Energy expenditure
sum of BMR, and energy expended during PA
Metabolic Equivalent of Task (met)
physiological measure expressing energy cost of PAs
compendium of PA
identifies and updates MET codes that has published evidence to support values of intensity
subjective assessments of PA
self report, diaries, logs, interview, surveys, questionnaires
advantages of subjective measurements
- easy to use
- cost effective
- short duration
- quantitative or qualitative
limitations of subjective measurements
- social desirability
- memory related issues
- immediacy/recency
- familiarity of terminology
- may not be transferrable
- accuracy is questionable
objective measurements of PA
monitors, pedometers, accelerometers
advantages of objective measurements
- small and non intrusive
- easy to administer
- avoid bias/inaccuracy
- useful in variety of settings
limitations of objective measurements
- not cost effective
- may not able to id type of PA
- may not collect water-based data
criterion assessment of PA
direct observation and doubly labeled water
DO advantages
- highly accurate
- minor interference
- domain and environment specific
DO limitations
- labor, training, and time intensive
DBL h20 advantages
highly accurate
DBL limitations
- isotopes cost $100
- requires mass spectrometer
- impractical for epidemiological studies
- does. not provide FITT data
personality
sum total of an individual’s characteristics which make them unique
why study personality?
- stable aspect of personality is important for effective function in society
- dynamic aspect is important for learning and adaptation
psychodynamic theory
internal, unconscious processes that are constantly in conflict with each others
psychodynamic theory weakness
- little utility for sport and PA
- ignores influence of social environment
Trait theory
personality is defined my relatively stable, predisposed traits
trait theory weakness
- implies behavior is consistent and generalized
- ignores environmental factors
situational theory
- behavior is determined largely based on situation or environment
- watching what others do= new ideas and behavior
interactional approach
behavior is determined by person and situation as well as interaction
behavior= f(person x enviornment)
motivation
the direction and intensity of one’s effort
attribution theory
lay psychology ; naive analysis of action
4 categories of attribution
luck, effort, ability, task difficulty
causal dimensions
locus, stability, control
consequences of attribution
emotional responses, and expectations for the future
attribution process
event, outcome, attribution, affect and expectations, motivation for future
learned helplessness
belief that no matter the situation or outcome you have no control over it
competition
comparison of an individual’s performance with some standard of excellence with at least one other individual who is aware of the criterion for comparison and can evaluate the comparison process
process of competition
- objective competition: def
- subjective competition: how the person perceives it
- response: engage or avoid
- consequences: evaluation of response to standards of performance
cooperation
rewarding the collective achievements of people working together
comp-comp
be better than everyone else
co-op-comp
work together, beat opponent
coop-coop
work together, everyone improves
coop-indv
work together, you improve
indv-indv
no co-op or comp occurring; improve individual performance
cooperative approach to learning
- maximize participation
- maximize opportunities to learn
- don’t keep score
- provide positive feedback
group
a collection of interacting individuals who share collective ID, structured modes of comm, sense of shared purpose
team
a group of interacting individuals who must interact to accomplish common goals
steiner’s model of performance
actual productivity: potential pro- losses due to faulty processes
actual productivity
what the group actually accomplishes
potential productivity
group’s best possible performance given its resources and task demands
faulty processes
- coordination problems
- decrease in individual motivation
social loafing
diffusion of responsibility; when some don’t work as hard as others, a decrease in cumulative group performance can be expected
cohesion
a group’s tendency to stick together while pursuing its goals and objectives
primary factors contributing to cohesion
environment, personal, leadership, membership
task cohesion
level of effectiveness a group/ team displays when performing as a unit
social cohesion
how group/tea functions outside of performance activities
structural influences on cohesion
- group size
- physical proximity
- communication
- role differentiation and sub groups
