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health > Motitvation > Flashcards

Motitvation Flashcards

1
Q

Human motivation is influenced by what

A
  1. values and beliefs
  2. experience
  3. expectations about outcome of certain behaviour
  4. how we feel about ourselves
  5. how competent we feel in general and about the specific activity being contemplated
  6. skillful, caring professionals
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2
Q

Inactive people’s main reason for not acting on belief that active living is healthy

A
  1. Lack of time

- cost and inconvenience are other perceived barriers

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3
Q

What evidence backs up that “people choose to spend what leisure time they do have in inactive ways”

A
  • dec in television viewing

- most popular activity is shopping

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4
Q

3 main reasons people give for becoming active in their leisure time?

A
  • gain health benefits, self image, and enjoyment or pleasure
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5
Q

Health benefits to active living

A
  • weight control, reduced anxiety, better sleep, and lower rates of cardiovascular disease, cancer, diabetes, and osteoporosis
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6
Q

Among people coming for a 1st appraisal, a disproportionate number are what age?

A

39, 40, 41, 49, 50. and 51

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7
Q

Among people coming for a 1st appraisal, a disproportionate number are ages 39, 40, 41, 49, 50. and 51. What does this suggest

A

people use the end of these decades as a time to take inventory of their lives and perhaps make changes to preserve or region their health

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8
Q

Second major motivator to begin and continue activity

A

self-image and body-image (“to get fit” “to get in better shape”

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9
Q

why must fitness professionals be careful about over-motivation for clients with self image and body image goals

A
  • results may be quick to come and easy to see, which will be highly rewarding -> can lead to steroid abuse, & unhealthy eating behaviours
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10
Q

Most lasting motivator (continue activity over months and years)?

A

feeling better, having fun, a sense of achievement or success, enjoying time with other people (all intrinsic movements)

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11
Q

cause our needs to socialize can be achieved thru sedentary pursuits (watching videos), counselors challenge?

A

help clients see PA in broad way, not just exercise like weight training or running
- this will help client conclude that they can inc their activity lvl while still meeting their needs to socialize

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12
Q

What does adherence mean

A

Sticking to it

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13
Q

How is adherence to exercise

A
  • low, only 30% of those who begin an exercise program are still exercising 3 years later
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14
Q

What is the priority at the beginning of a lifestyle change

A

establishing a regular habit of the new behaviour

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15
Q

How important is volume and intensity of activity

A

not important, as long as they are not excessive

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16
Q

What supports and undermines adherence

A
  • support of intimate partner vs. unsupportive or neutral attitude by the partner
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17
Q

What is especially important during the time between the “honeymoon stage” and the regular habit stage

A

the support of the fitness leader, counselor, and/or personal trainer is esp helpful

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18
Q

Effective way to extinguish a behaviour

A

Ignoring a specific behaviour

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19
Q

Adherence to PA is more related to ____ than to health benefit or self-image

A

enjoyment/pleasure

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20
Q

What could enjoyment or pleasure mean

A
  • feeling better
  • having fun
  • pleasurable sensations
  • sense of achievement/success
  • enjoying time w/other people
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21
Q

3 commonly cited reasons that people give for not being more physically active?

A
  1. lack of time
  2. lack of energy
  3. lack of motivation
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22
Q

What do people actually mean when they say lack of time

A

There are so many other things that seem more important to me – that I want to do or feel I have to do — that there is not time to do all these things and also spend time being physically active

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23
Q

Why is lack of nrg reason contradictory

A

active lifestyle actually energizes you

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24
Q

Motivation is not a trait of the individual, but instead represents ____

A

the interaction of the individual w/her environment

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25
Q

“Motivation is not a trait of the individual, but instead represents the interaction of the individual w/her environment” implies

A

health promotion can inc the motivation of a person toward PA by altering that person’s environment

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26
Q

What other barriers are older adults likely to cite

A
  • health concerns, injury, safety, lack of skill, environmental barriers & misconception about the benefits of PA
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27
Q

What is classical conditioning? Example

A

an initially neutral stimulus is repeatedly paired w/a meaningful non-neutral stimulus so that the neutral stimulus comes to elicit the response originally made only to the non-neutral stimulus
- Pavlov’s dog: pavlov noticed his dog salivated when its food was presented. Pavlov tried an experiement. Every time just before he fed his dog he rang a bell. The dog salivated, as usual at the sight of its food. After some weeks of this, Pavlov rang the bell w/out presenting the food. The dog salivated. It had become “conditioned” to the experience of the bell preceding the food

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28
Q

What is operant learning

A

voluntary acts (or ‘operants’) become more or less probable, depending on the consequences they produce

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29
Q

What are operants

A

behaviours or responses (as bar pressing by a rat to obtain food) that operate on the environment to produce rewarding and reinforcing effects

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30
Q

We can help people become more active by ___

A

ensuring that their activity experiences are positive

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31
Q

6 strategies to use when trying to change your behaviour/ establish a new habit

A
  1. Make it easy to do the healthy thing
  2. Time management
  3. Goal Setting
  4. Substitution
  5. Stimulus control
  6. Environment cueing
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32
Q

Example of making it easy to do “the healthy thing”

A
  • Bottle recycling at SFU
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33
Q

Ideas for time management

A
  • schedule ur activity time into ur weekly calendar just as u would school deadlines, dinner dates, or medical appts
  • record ur exercise sessions, or the # of times u went out to dinner, or drank alcohol, or whatever else ur tracking
  • set limits e.g. only check email once a day
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34
Q

Procrastination is NOT time management or planning problem but _____

A

a psychological problem

  • may be a manifestation of generalized problems in self-regulation e.g. regulating emotion like fear or failure
  • procrastinators look actively for distractions e.g. checking email
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35
Q

How can procrastinators change

A

with structured cognitive behavioral therapy

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36
Q

Strategies for goal setting

A
  1. Setting goals
  2. Making a contract w/urself or someone else
  3. Publicizing this contract e.g. sharing w/others
  4. Planning & giving urself rewards for goals achieved
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37
Q

What is substation based on

A

understanding what need is being met by a particular behaviour & then explore how this need could be met in another way, a way that u or the client considers to be more healthy

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38
Q

Example of substition

A

instead of snacking on chips, eat raw veggies (both crunchy, neat (w/out dip), easy)

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39
Q

What is stimulus control. Example

A
  • limit ur access to stimulus
    e. g. setting your computer so that Facebook isn’t ur homepage (rather than trying to mentally reprogram ur response e.g. training urself to think you’ll check FB when done hw)
    e. g. stay at school n do hw instead of coming home after classes done
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40
Q

What is environmental control

A
  • opposite of stimulus control

- ‘seed’ ur environment with cues that will help u do what u want to do

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41
Q

Example of environmental control

A
  • Put Martha Stewart’s Cookbook on ur kitchen counter
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42
Q

What does the model of “motivational interviewing” define motivation as

A

motivation is NOT a trait of the client, but is the result of the interaction between client n the counselor

  • motivation isn’t smtg client has or hasnt
  • motivation isn’t smtg counselor can give to client
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43
Q

even tho motivation isn’t smtg counselor can give to client, what can counselors do

A

CAN foster an interaction that will help client feel motivated

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44
Q

what does it mean by people are ‘ambivalent’

A
  • they see costs n benefits of specific behaviours
  • client is drawn to exercise for specific reason (health) but at same time sees some disadvantages to exercise (inconvenience)
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45
Q

motivating the client is a matter of ____

A

tipping the balance, of adding to the weight of good things about exercising, & perhaps gently removing some of the negatives

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46
Q

5 principles of motivational interviewing?

A
  1. Express empathy
  2. Develop discrepancy
  3. Avoid argumentation or confrontation
  4. Roll with resistance
  5. Support self-efficacy
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47
Q

Why is it bad to sympathize with client

A

this can reinforce the negatives n undermine the client’s self-efficacy

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48
Q

Simplest and most genuine way to express empathy to client? Examples

A

Show respect

e.g. start appts or classes on time

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49
Q

What does cognitive dissonance mean

A

internal conflict between a person’s behaviour n that person’s beliefs or values

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50
Q

consequences that conflict with important goals ____ change

A

favour change (i’m not doing any exercise, but i know that exercise makes u feel n look better and i’d like that)

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51
Q

who should be the one to present the arguments for change

A

the client. the counselor can facilitate by helping the client explore the good things n not-so-good things about being inactive (or smoking etc.)

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52
Q

when developing discrepancy avoid ___

A

labeling (e.g. ur a couch potato)

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53
Q

when discrepancy inc, what are the possible outcomes

A
  1. may resolve discrepancy by denying behavior (I get all the exercise I need)
  2. may lower her self-esteem (I know im killing myself by not exercise, but im not good anyways)
  3. may lower her self-efficacy (i know i should be exercising, but i just can’t do it)
  4. discrepancy resolved by changing the behaviour
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54
Q

Counselors role during developing discrepancy

A

increase dissonance, then direct the dissonance so that the result is changed behavior rather than modified behaviour

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55
Q

why should u avoid arguements n confrontation

A
  • arguments r counterproductive

- defending breeds defensiveness n dec the probability the client will change in the direction u want

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56
Q

what is a signal to change strategies

A

resistance

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57
Q

what is the worst way to change the opinion of a person

A

direct argumentation

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58
Q

what does ‘people tend to learn what they believe as they hear themselves talk’ mean

A

as a person verbally defends a position, he becomes more committed to it

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59
Q

New perspectives should be ____, but not imposed

A

invited

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60
Q

What are the techniques of reflective listening

A
  • use open-ended rather than closed-end questions (so what do u think that happened vs. are u finding the program boring)
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61
Q

who is responsible for choosing n carrying out personal change

A

client

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62
Q

who decides how mjuch of a problem there is n what needs to be done about it

A

client

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63
Q

counselor’s role in supporting self-efficacy

A
  • presents reality in clear fashion, but leaves client to decide what to do about it
  • counselor a resource, providing info n perspectives, alternatives, n possibilities
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64
Q

what is NOT the counselor’s role in supporting self-efficacy

A

to confront clients, to ‘make them face up to reality’

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65
Q

who is responsible for the current situation and who gets credit for change

A

client (if an individual sees herself as being responsible for having accomplished a change, then it is more likely the change will maintain)

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66
Q

why should counsellors not impose the change

A

the client has less invested in the program

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67
Q

how would motivational interviewing affect client-counsellor relationship

A

takes pressure off fitness leader by shifting locus of control from counselor to client (the ‘expert at the front’ becomes ‘the guide by the side’
- foster self-determination rather than continued dependence

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68
Q

People who make too large a change in their lifestyles have more difficulty _____

A

maintaining that change, and are more likely to ‘fall off the wagon’

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69
Q

regular activity is often the ____ for other health behaviour. Why?

A

starting point
- because the rapid positive feedback that most people get from exercise inc self-image n self-efficacy, which gives people confidence to make other changes

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70
Q

What was wrong with bob who believed no pain no gain

A

no pain needed to make gains. destructive thinking

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71
Q

Stephen’s brother in law

A

races were so important to his self-esteem that he was willing to give up the health benefits of running in order to ‘save face’

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72
Q

Jack and Jill example

A
  • jack wanted to start slow and saw progress, while jill wanted to jump right back but felt deterred and fatigue. jill lost interest in running
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73
Q

what is the point of alice and chesire cat convo

A

without goals, we will certainly get somewhere — but maybe it isn’t the somewhere we want to go

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74
Q

What does it mean by ‘the CONTENT of the advice might be perfectly appropriate, but may be met with resistance if we do not attend to PROCESS’

A

the way of communication with people, inc clients, is usually more significant than the content of the communication

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75
Q

modern counselling practice is based on the ____ approach

A

client-centered approach

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76
Q

what is the client-centered approach

A

the client is the one who decides what the problem is and what (if anything) he wants to do about it. the counselor is there to help the client explore her thoughts n feelings, and possibly later to help her develop an action plan. counselor is there to mainly listen, guide, and facilitate, and reflect

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77
Q

instead of telling personal experiences to client, what questions should u ask

A

‘why do u think that is’
‘has this ever happened before?
‘well what has worked for some people is…’

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78
Q

according to SMART model of goal setting, goals are most effective when

A

when they have 5 characteristics (SMART)

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79
Q

What are the 5 characteristics of SMART model

A
  1. Specific
  2. Measurable
  3. Agreed upon
  4. Realistic
  5. Time-based
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80
Q

Example of ‘specific’ goal

A

rather than saving ‘i’d like to inc my fitness’ say ‘id like to inc the endurance in my thigh muscles’

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81
Q

what does it mean for a goal to be measurable

A
  • lets u know if goal obtainable, how far away it is, n when it has been achieved
  • state outcomes so progress toward goal can be quantified
  • e.g. “do 50 seated leg presses on the Universal Gym machine set at 80kg”
  • cause u stated goal in measurable form, someone else can appraise u and tell u how ur doing
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82
Q

what does it mean for a goal to be agreed upon

A
  • when ‘stakeholders’ accepted the goals, they are more motivated to work towards them than if the goals are imposed by someone else (e.g. personal trainer)
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83
Q

what does it mean for a goal to be realistic

A
  • e.g. depends upon client’s current status & time frame in which they wish to achieve goal
  • goals that are too easy don’t inspire people. goals that are too hard are discouraging
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84
Q

What is trainability

A

the ability to improve one’s fitness

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85
Q

what does trainability depend on

A

genetic potential and current fitness level

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86
Q

what happens when an untrained person begins training vs. athelete

A

untrained: usually a rapid inc at first e.g. o2 uptake may inc by 20% in 3 months
athlete who has been doing aerobic training for years may only see inc of 1-2% over a whole year of training
(eventually fitness does not inc any further)

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87
Q

the lvl at which an individual plateaus apparently depends upon what

A

genetic and other constitutional factors

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88
Q

what does it mean that goals should be time-based

A
  • should indicate when specific actions will be taken n a target date for attainment of the goal
  • helps to break long term goals into short term goals
  • if long term goal is ‘be able to complete 10km run in under 60 mins’, client might start w/following plan:
    1. June 2: walk to park, around park, and home without stopping
    2. June 3: do walk again
    3. June 4: walk to park, run around park, and run home
  • should be enough time to achieve goal but not too much time
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89
Q

why is too much time a bad thing for goal setting

A

can undermine motivation e.g. if teacher assigns short paper n says due in 10 weeks, most people won’t work on it until a week or 2 b4 its due

90
Q

one of the main justifications for fitness appraisal is _____

A

motivation (if discover not as fit as they thought, may motivate to begin or inc activity)

  • if schedule another appraisal e.g. in 3 months time, may motivate them to stick to program in meantime
  • if see improvement, may motivate to continue and serve as opportunity to review n reset goals
91
Q

testing’s a person’s fitness shows them _____. also establishes ______

A

how they compare to norms or criteria

- baseline for future comparison

92
Q

How does the Canada Fitness Award (CFA) program work

A

has u do 6 diff fitness tests, then awards bronze, silver, n goal medals based on how ur score compares to others of ur gender n arg

93
Q

What are the 6 tests done in CFA

A
  1. Flexed arm hang
  2. Shuttle run
  3. One min curl ups (formerly sit-ups)
  4. Standing long jump
  5. 50m run
  6. Endurance run (800m for 6-9 yr olds, 1600 for 10-12 yr olds, 2400m for 13-17 year olds)
94
Q

What did fox n biddle conclude about CFA

A

such fitness appraisal programs can be motivating for some children, but will actually undermine motivation to exercise in others

95
Q

evidence to back up fox n biddle conclusion about CFA undermining motivation

A
  1. specific tests used in CFA more related to sports performance than health. No specific tests of posture, back strength, flexibility, or body comp
  2. badges r extrinsic rewards (things that come from outside). extrinsic rewards ok if used as validation of one’s competence but if become reason why someone exercises bad cause if rewards stop u would stop exercising. Intrinsic rewards like feeling of achievement n having fun more effective motivators for long-term adherence to activity
  3. CFA rewards high performers who already got lots of praise for abilities. Low performers may have neg experience n deepening sense of failure n incompetence which all dec motivation to exercise
  4. CFA rewards improved performance (performance determined by genetics, maturation n development, body size, shape, composition, skill etc.) More appropriate to reward inc participation in activity
  5. such visible m competitive appraisal programs cause anxiety n discouragement among low performers. more appropriate to have individuals monitor progress towards personal goals. this way achievement n success experienced by all. test results should be accompanied by info on how activity can improve each dimension of fitness. instead of public testing, use lab sessions where small groups of students work together to to test each other
96
Q

what is self esteem

A
  • a confidence n satisfaction in oneself

- a rather general construct

97
Q

what is essential to self-esteem

A

unconditional acceptance of an individual by others — and in turn by themselves – is essential to self-esteem

98
Q

what is self-efficacy

A

the belief that u can do what is required of u to achieve an objective

  • self-efficacy is specific e.g. u may have high sense that u can achieve one type of objective and a low sense that u can achieve another type of objective
  • self-efficacy is somewhat transferable. once established, self-efficacy tends to generalize to other situations – at least in activities that are similar to those in which self-efficacy was enhanced
99
Q

Albert bandura is most known for what theory

A

Social cognitive theory

100
Q

What is the view of humans in social cognitive theory

A

people are self-organizing, proactive, self-reflecting n self-regulating, not just reactive organisms shaped n shepherd by environmental forces or driven by concealed inner impulses. human fxning is a product of dynamic interplay of personal, behavioural, n environmental influences

101
Q

what did intensive mastery therapy that allowed people to overcome phobias also do

A

also allowed them to become more effective in other areas of their lives

102
Q

Bandura quoted that self-efficacy affected what

A

the sort of choices they make in very significant ways. it affects their lvls of motivation n perseverance in the face of obstacles

103
Q

most success requires persistent efforts, so low self-efficacy becomes a ___ process

A

self-limiting

104
Q

according to bandura, in order to succeed people need what

A

a sense of self-efficacy, strung together with resilience to meet the inevitable obstacles n inequalities of life

105
Q

in both his quotes, bandura stresses the importance of ____

A

our beliefs in our abilities

106
Q

What are the 3 P’s

A

Personalized, permanent, pervasive

107
Q

Explain the 3 assumptions people who fail at weight loss tend to make

A
  1. assume a personal flaw or characteristic is responsible for the problem. also, when they’re successful, assume must be due to smtg external (luck). THEY PERSONALIZE FAILURE N EXTERNALIZE SUCCESS.
  2. assume this personal flaw permanent, some unchangeable trait always have to contend with instead of being able to rectify thru education, practice or personal growth
  3. assume the personal, permanent flow is also pervasive (affects all areas of their lives). even when things go well, these basic self-assumptions don’t change (cause success externalized). makes it difficult to learn from neg experiences to make appropriate changes in behaviour
108
Q

what is one way to build self-efficacy

A

provide mastery experience

109
Q

what is mastery experience

A

by controlling environment n the task, give participants a chance to challenge themselves a bit (but not too far beyond comfort zone). if they succeed at challenge, give another harder challenge and repeat

110
Q

example of mastery experience

A

if someone is scared of snakes, must first read stories with word snake in it. later might look at pictures of snakes. later might look at snakes thru glass container. later might watch someone take snake out and handle it. eventually might feel comfortable handing snake themselves. thus, they ‘mastered’ their fear

111
Q

what is vicarious experience

A

having someone participate in an experience indirectly

112
Q

exmaple of vicarious experience

A

someone interested in yoga classes but hesitant might attend a class and sit at back and observe

113
Q

mental process behind vicarious experiences?

A

‘if others can do it, then so can i. that doesn’t look too hard. i can imagine myself doing it’

114
Q

to build self-efficacy for learning, learning objectives should be?

A
  1. moderately challenging
  2. proximal (to be achieved in near future)
  3. clearly measurable. e.g. as educators if we can help people achieve success in one area this will help them become successful in other areas too. this might explain for example why smokers who begin a PA program will spontaneously stop smoking
115
Q

how do we ‘set people up for success’

A

helping them select goals that are challenging but achievable (may take the form of series of short-term goals leading to some longer-term goal

116
Q

when should we expose people to variety of PA

A

when they young

117
Q

why should we expose people to variety of PA when they younger

A

if decide to take it up later in life, will rmb they had a pos experience with it earlier n will be less intimidated

118
Q

what is persuasion

A

the process of persuading, or influencing another’s beliefs or opinions

119
Q

What are Aristotle’s 3 persuasive audience appeals

A

Logos, pathos, ethos

120
Q

what is logos

A
  • relates to concept of logic

- speaker uses facts n figures n connects them in a logical way to support his claim

121
Q

what is pathos

A
  • persuasion by means of emotional appeal i.e. putting hearer into a certain frame of mind
122
Q

what is ethos

A
  • appeal based on moral character
  • speaker attempts to convince audience of his moral character
  • success of this appeal partly depends on the reputation of speaker
123
Q

academic ‘scholarly’ writing usually avoids ___. ____ is communicated indirectly e.g. thru authors affiliations and reference list. authors refer to themselves in the third person or even more indirectly

A
  • pathos

- ethos

124
Q

how is persuasive writing diff from academic

A
  • use 1st person singular (I) and plural (we)

- can refer to ur qualifications (as a lifeguard, i noticed that…)

125
Q

tips on writing to change the world

A
  1. create a story about the conditions that moved us to care
  2. offers readers ideas for action
  3. start with small steps
  4. help readers see change is possible
126
Q

tips for writing letters (e.g. to politicians)

A
  1. be brief
  2. tell personal stories of those who are/would be affected
  3. keep language simple
127
Q

tips for writing speeches

A
  1. examples are effective
  2. research ur audience
  3. thank people for coming
128
Q

common weakness in writing of university students is

A

not being specific enough

129
Q

what type of measurement of behaviour is ideal

A

direct measurement of behaviour like observing people being PA

130
Q

researchers often reply on what kind of measures

A

indirect like surveys

131
Q

what are the 2 main sources of error in people’s responses/questionnaires

A
  1. cannot rmb accurately, esp when asked to recall over a period of days
  2. don’t answer honestly , even when survey confidential or anonymous
132
Q

in order to compare measures taken at diff times and/or between diff jurisdictions, it is important to _____

A

to have standardized questionnaire. this was the intent behind IPAQ (international Physical activity questionnaire)

133
Q

purpose of IPAQ

A

to develop a valid and reliable questionnaire measuring health-related PA suitable for both research n surveillance

134
Q

what were the international group of PA assessment experts that formed a working group for IPAQ called

A

International Consensus Group for the Development of an International Physical Activity Questionnaire

135
Q

the consensus group came together a year later for a meeting at the WHO at where?

A

Geneva, Switzerland

136
Q

describe the two types of IPAQ questionnaire developed

A
  • short: designed for use in surveillance studies, in which space is typically very limited.
  • longer: designed to provide a comprehensive evaluation of daily physical activity habits
137
Q

which type of test is available in telephone-administered and self-administered versions

A

Both

138
Q

IPAQ asks about activity over what time period

A

last 7 days (not counting ‘today’)

139
Q

how long must the activity be for IPAQ to count it

A

at least 10 mins continuously

140
Q

what does television version have over self-administered version

A

prompts and coding

141
Q

what makes IPAQ universal

A

has been translated into a # of languages

142
Q

what makes IPAQ universal

A

has been translated into a # of languages

143
Q

how many questions does the IPAQ Short have

A

7

144
Q

what are each of the questions regarding

A
  1. first 2 deals with vigorous activity
  2. second 2 ask about moderate activity
  3. third 2 ask about walking
  4. final q asks about sitting
145
Q

how is vigorous activity defined as in IPAQ

A

effort that makes u breathe much harder than normal (takes hard physical effort)

146
Q

how is moderate activity defined in IPAQ

A

effort that makes u breathe somewhat harder than normal (takes moderate physical effort)

147
Q

what type of walking is inc

A

at work and at home, walking to travel from place to place, and any other walking u might do for recreation, sport, exercise, or leisure

148
Q

each of the 3 pairs of questions has 1 question that asks about ___ and one that asks about ____

A
  1. number of days (in the last 7)

2. duration (in mins or hours)

149
Q

what is the q asked about sitting

A

the time u spent sitting on weekdays during last 7 days.inc time spent at work, at home, while doing course work n during leisure time. may inc time spent at desk, visting friends, reading, or sitting to watch t.v.

150
Q

what are continuous variables

A

can have any value along a continuum e.g. 1, 2, 3, 4

151
Q

what are categorical variables

A

can only be one of a limited number of ‘labels’

e.g. for sex: M, F, unknown

152
Q

the main continuous variable that IPAQ uses?

A

MET-minutes

153
Q

what is MET-minutes

A

product of minutes of time and MET’s

154
Q

1 MET = ____

A

1 metabolic equivalent (approximately equal to nrg consumption at rest/ o2 consumption of 305 ml/kgxmin / caloric expenditure of ~1kal/min)

155
Q

3 examples of activities with MET factors of 3-6

A

cleaning - 3
table tennis - 4
tennis doubles - 5

156
Q

IPAQ activity classification lvl is a ____ variable, w/what 3 levels

A
  • categorical variable

- high, moderate, low activity

157
Q

How is ‘high activity’ classified for IPAQ

A
  • vig 3+ d & 1,500 total MET min/week

- anything that = 3000 total MET min/week

158
Q

How is ‘moderate activity’ classified for IPAQ

A
  • 3+ d of vig of 20+ min/day
  • 5+ d pf mod/walking of 30+ min/day
  • 5+ d of any combo that = 600 MET min/week
159
Q

How is ‘low activity’ classified for IPAQ

A

< 600 MET min/week

160
Q

what are cutpoints? example

A

dividing lines btwn adjacent categories of categorical variables (w/large groups some people will b near cutpoints)
e.g. IPAQ < 600 MET-min/week = ‘low’ PA
BMI >/ 30 = obese

  • close doesn’t count with cutpoints, a score is either in one category or another
161
Q

IPAQ is intended as a ____ measure

A

population i.e. an estimate of the PA lvl of a group of people

162
Q

can IPAQ test is BPK students more physically active at end of semester than beginning? or if BPK majors more PA than Computing Science majors?

A

No

Yes

163
Q

what is a normal distribution shaped like

A

bell

164
Q

the typical measure of central tendency in a normal distribution is the ___

A

mean/average

165
Q

what is the mean/average

A

the typical measure of central tendency in a normal distribution

166
Q

what is the median (middle value in a series of #’s)

A

the typical measure of central tendency in a non-normal distribution

167
Q

why should the continuous indicators be presented as median minutes per week/median MET-minutes per week rather than means

A

due to non-normal distribution of nrg expenditure in many populations. that is in many groups of people a small minority is very PA. this rasises the group avg. thus the group median gives a better sense than the avg of a ‘typical’ activity lvl for the group

168
Q

the typical measure of variability in normal distribution is

A

the standard deviation

169
Q

how is variability in distribution of normal distribution vs. non-normal distribution

A 
normal = distribution is symmetrical 
non-normal = distribution is unsymmetrical
170
Q

the typical measure of variability in non-normal distribution is

A

inter-quartile range

171
Q

what is the inter-quartile range

A

distance between 25th and 75th percentile

172
Q

is sitting counted as an activity

A

no

173
Q

how is sitting recorded

A

hours spent sitting recorded for typical weekday on IPAQ Short, or for typical weekday and weekend for IPAQ Long

174
Q

what to do for cases where duration (time) is reported as weekly (not daily)

A

converted into avg daily time by dividing by 7

175
Q

what happens if ‘don’t know’ or ‘refused data’ or data missing for time or days

A

case removed from analysis

176
Q

what happens to data which are unreasonably high

A

considered outliers n excluded from analysis

177
Q

what sum total should be excluded from data

A

when sum total of Walking, Moderate, n Vigorous time variables is greater than 960 mins (16 hrs)

178
Q

what should sum total of Walking, Moderate, n Vigorous time variables is greater than 960 mins (16 hrs) be excluded

A

assumes that on avg an individual spends 8 hours per day sleeping

179
Q

‘day’ variables of 8 or 9 means

A

don’t know/refused

180
Q

values greater than ___ should not be allowed n those cases r excluded from analysis

A

9

181
Q

why are only values of 10 mins or more of activity should be inc in calculations

A

scientific evidence indicates episodes or bouts of at least 10 mins req to achieve health benefits

182
Q

what is truncation of data rules

A

this rule attempts to normalize the distribution of lvls of activity that are usually skewed in national or large population data sets

183
Q

how is IPAQ short truncated

A

all Walking, Moderate, n Vigorous time variables exceeding ‘3 hours’ aka ‘180 mins’ are truncated to be =
180 mins in a new variable. Thus permits max of 21 hours of activity in a week to be reported for each category (3 hr x 7 days)

184
Q

how is IPAQ long truncated

A

the variables total Walking, total Moderate-intensity and total Vigorous-intensity are calculated and then, for each of these summed behaviours, the total value should be truncated to 3 hours

185
Q

will application of truncation rule affect results when analyzing data as categorical variable or presenting median n interquartile ranges of the MET-minute scores

A

no

186
Q

what is the point of truncation rule

A

prevent misclassification in the ‘high’ category
-> e.g. person who reports walking for 10 mins on 6 days and 12 hours of moderate activity on 1 day can be coded ad ‘high’ cause meets ‘7 day’ and ‘3000 MET-min criteria for ‘high’. Uncommon pattern of activity unlikely to yield health benefits ‘high’ category intended to represent

187
Q

if IPAQ data analysed n presented as continuous variable using mean values, the application of truncation rule will produce _____

A

slightly lower mean values than would otherwise be obtained

188
Q

MET for walking, moderate, and vigorous?

A

walking - 3.3
moderate - 4
vigorous - 8

189
Q

Total MET-minutes/week = ?

A

Walk (METSmindays) + Mod (METSmindays) + Vir (METSmindays)

190
Q

short vs. long questionnaire

A

short = 4 generic items, long = 5 activity domains asked independently

191
Q

what are the 5 activity domains of long questionnaire

A
  1. job-related PA
  2. transportation PA
  3. housework, house maintenance & caring for fam
  4. recreation, sport, n leisure time PA
  5. time spent sitting
192
Q

3 advantages seated posture offers over standing

A
  1. more stable. imagine driving a motor vehicle or taking lecture notes while standing
  2. involves less effort in postural muscles (legs, back) n uses less nrg
  3. reduces tendency for blood n water to pool in feet, n the consequent foot pain associated w/prolonged stationary standing. leg movement in the standing posture (e.g. walking) offsets blood pooling; contracting skeletal muscle compresses veins n lymphatic vessels, promoting fluid flow back into heart
193
Q

why is sitting bad for u

A

activity low while sitting
- metabolic rate, HR, muscle contraction etc. all too low to represent a challenge to any but most infirm individuals (surgery patients)

194
Q

recent research shows prolonged sitting is an ___ health risk factor. what does this mean

A

independent

- even if get recommended amt of PA in a day, doesn’t negate the neg effects of prolonged sitting over rest of the day

195
Q

van der Ploeg et al conluded what about sitting

A

after adjusting for PA n other confounders, all cause mortality rates were higher for people who reported sitting more hours a day

196
Q

Adverse effects of prolonged sitting mainly due to?

A

reduced metabolic n vascular health

197
Q

prolonged sitting linked to?

A
  • disrupt metabolic fxn, resulting in inc plasma triglyceride lvls, dec lvls of high-density lipoprotein cholesterol, dec insulin sensitivity, which appear to be at least partially mediated by changes in lipoprotein lipase activity
198
Q

how does sedentary behaviour affect carb metabolism

A

thru changes in muscle glucose transported protein content

199
Q

is sitting independent of BMI

A

yes

200
Q

main msg behind sitting

A

sit less, be more active, n get up more often

201
Q

among females in diabetes-screening program, what was the association

A

self-reported sitting time over the previous week associated w/higher insulin resistance n higher blood lvls of markers of inflammation, inc CRP n interleukin-6

202
Q

how was strength of association affected when take into acc BMI? what does this mean

A
  • dec

- obesity might explain part of link

203
Q

Dr owen found subjects who sit for long periods of have greater ____

A

waist circumference, insulin resistance, n inflammation, all of which r indicators of cancer risk common to many PA-cencer studies
- breaks as short as 1 min can lower these biomarkers

204
Q

what does health promotion seek

A

to understand why people behave the way they do n how we can influence them to behave differently

205
Q

values –> beliefs –> thoughts n feelings –> behaviour

in this model what is the foundation

A

values

206
Q

when are values acquired

A

early in life

207
Q

dictionary definition of value

A

smtg (as a principle or quality) intrinsically valuable)

208
Q

canadian values?

A
  • equality
  • peace
  • law n order
  • respect for cultural differences
  • freedom
209
Q

values related to amateur athletics

A
  • dedication
  • perseverance
  • teamwork, cooperation
  • sportsmanship
  • respect for others
210
Q

musicians values inc

A
  • show must go on

- practice makes perf

211
Q

example of how values conflict

A

value of safety trumped values of health

212
Q

because values are hard to change, what can we do instead

A

we may not be able to change people’s values, but we can use people’s values to change their behaviour
- if we know what is important to our target audience, then we can link our health msg to their values n we will more likely succeed

213
Q

what is a norm

A

a pattern or trait taken to be typical in the behavior of a social group

214
Q

what does behaviour mean

A

manner of behaving or acting

215
Q

how do norms n values differ

A

norms are behavioural (can be observed) while values r inside of people

216
Q

example of how u can infer values from norms

A

if see person holding door open for another, can infer door-holder is considerate

217
Q

one of the main goals of social marketing is to affect changes in ___

A

social norms

218
Q

what is a social sanction

A

a form of social pressure or disapproval intended to punish n discourage particular behaviours

219
Q

what is a sanction (not dictionary)

A

a way to shape behaviours

220
Q

social sanctions r more effective in societies that value what

A

cooperation n conformity

221
Q

social sanctions r more effective in what kind of society size

A

smaller closed socities (sm towns)

222
Q

what societies does social sanctions have less power

A

societies that more highly value independence, freedom, n individual achievement

health (7 decks)

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