Motitvation Flashcards
1
Q
Human motivation is influenced by what
A
- values and beliefs
- experience
- expectations about outcome of certain behaviour
- how we feel about ourselves
- how competent we feel in general and about the specific activity being contemplated
- skillful, caring professionals
2
Q
Inactive people’s main reason for not acting on belief that active living is healthy
A
- Lack of time
- cost and inconvenience are other perceived barriers
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
4
Q
3 main reasons people give for becoming active in their leisure time?
A
- gain health benefits, self image, and enjoyment or pleasure
5
Q
Health benefits to active living
A
- weight control, reduced anxiety, better sleep, and lower rates of cardiovascular disease, cancer, diabetes, and osteoporosis
6
Q
Among people coming for a 1st appraisal, a disproportionate number are what age?
A
39, 40, 41, 49, 50. and 51
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
8
Q
Second major motivator to begin and continue activity
A
self-image and body-image (“to get fit” “to get in better shape”
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
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)
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
12
Q
What does adherence mean
A
Sticking to it
13
Q
How is adherence to exercise
A
- low, only 30% of those who begin an exercise program are still exercising 3 years later
14
Q
What is the priority at the beginning of a lifestyle change
A
establishing a regular habit of the new behaviour
15
Q
How important is volume and intensity of activity
A
not important, as long as they are not excessive
16
Q
What supports and undermines adherence
A
- support of intimate partner vs. unsupportive or neutral attitude by the partner
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
18
Q
Effective way to extinguish a behaviour
A
Ignoring a specific behaviour
19
Q
Adherence to PA is more related to ____ than to health benefit or self-image
A
enjoyment/pleasure
20
Q
What could enjoyment or pleasure mean
A
- feeling better
- having fun
- pleasurable sensations
- sense of achievement/success
- enjoying time w/other people
21
Q
3 commonly cited reasons that people give for not being more physically active?
A
- lack of time
- lack of energy
- lack of motivation
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
23
Q
Why is lack of nrg reason contradictory
A
active lifestyle actually energizes you
24
Q
Motivation is not a trait of the individual, but instead represents ____
A
the interaction of the individual w/her environment
25
"Motivation is not a trait of the individual, but instead represents the interaction of the individual w/her environment" implies
health promotion can inc the motivation of a person toward PA by altering that person's environment
26
What other barriers are older adults likely to cite
- health concerns, injury, safety, lack of skill, environmental barriers & misconception about the benefits of PA
27
What is classical conditioning? Example
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
28
What is operant learning
voluntary acts (or 'operants') become more or less probable, depending on the consequences they produce
29
What are operants
behaviours or responses (as bar pressing by a rat to obtain food) that operate on the environment to produce rewarding and reinforcing effects
30
We can help people become more active by ___
ensuring that their activity experiences are positive
31
6 strategies to use when trying to change your behaviour/ establish a new habit
1. Make it easy to do the healthy thing
2. Time management
3. Goal Setting
4. Substitution
5. Stimulus control
6. Environment cueing
32
Example of making it easy to do "the healthy thing"
- Bottle recycling at SFU
33
Ideas for time management
- 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
34
Procrastination is NOT time management or planning problem but _____
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
35
How can procrastinators change
with structured cognitive behavioral therapy
36
Strategies for goal setting
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
37
What is substation based on
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
38
Example of substition
instead of snacking on chips, eat raw veggies (both crunchy, neat (w/out dip), easy)
39
What is stimulus control. Example
- 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
40
What is environmental control
- opposite of stimulus control
| - 'seed' ur environment with cues that will help u do what u want to do
41
Example of environmental control
- Put Martha Stewart's Cookbook on ur kitchen counter
42
What does the model of "motivational interviewing" define motivation as
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
43
even tho motivation isn't smtg counselor can give to client, what can counselors do
CAN foster an interaction that will help client feel motivated
44
what does it mean by people are 'ambivalent'
- 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)
45
motivating the client is a matter of ____
tipping the balance, of adding to the weight of good things about exercising, & perhaps gently removing some of the negatives
46
5 principles of motivational interviewing?
1. Express empathy
2. Develop discrepancy
3. Avoid argumentation or confrontation
4. Roll with resistance
5. Support self-efficacy
47
Why is it bad to sympathize with client
this can reinforce the negatives n undermine the client's self-efficacy
48
Simplest and most genuine way to express empathy to client? Examples
Show respect
| e.g. start appts or classes on time
49
What does cognitive dissonance mean
internal conflict between a person's behaviour n that person's beliefs or values
50
consequences that conflict with important goals ____ change
favour change (i'm not doing any exercise, but i know that exercise makes u feel n look better and i'd like that)
51
who should be the one to present the arguments for change
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.)
52
when developing discrepancy avoid ___
labeling (e.g. ur a couch potato)
53
when discrepancy inc, what are the possible outcomes
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
54
Counselors role during developing discrepancy
increase dissonance, then direct the dissonance so that the result is changed behavior rather than modified behaviour
55
why should u avoid arguements n confrontation
- arguments r counterproductive
| - defending breeds defensiveness n dec the probability the client will change in the direction u want
56
what is a signal to change strategies
resistance
57
what is the worst way to change the opinion of a person
direct argumentation
58
what does 'people tend to learn what they believe as they hear themselves talk' mean
as a person verbally defends a position, he becomes more committed to it
59
New perspectives should be ____, but not imposed
invited
60
What are the techniques of reflective listening
- use open-ended rather than closed-end questions (so what do u think that happened vs. are u finding the program boring)
61
who is responsible for choosing n carrying out personal change
client
62
who decides how mjuch of a problem there is n what needs to be done about it
client
63
counselor's role in supporting self-efficacy
- 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
64
what is NOT the counselor's role in supporting self-efficacy
to confront clients, to 'make them face up to reality'
65
who is responsible for the current situation and who gets credit for change
client (if an individual sees herself as being responsible for having accomplished a change, then it is more likely the change will maintain)
66
why should counsellors not impose the change
the client has less invested in the program
67
how would motivational interviewing affect client-counsellor relationship
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
68
People who make too large a change in their lifestyles have more difficulty _____
maintaining that change, and are more likely to 'fall off the wagon'
69
regular activity is often the ____ for other health behaviour. Why?
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
70
What was wrong with bob who believed no pain no gain
no pain needed to make gains. destructive thinking
71
Stephen's brother in law
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'
72
Jack and Jill example
- 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
73
what is the point of alice and chesire cat convo
without goals, we will certainly get somewhere --- but maybe it isn't the somewhere we want to go
74
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'
the way of communication with people, inc clients, is usually more significant than the content of the communication
75
modern counselling practice is based on the ____ approach
client-centered approach
76
what is the client-centered approach
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
77
instead of telling personal experiences to client, what questions should u ask
'why do u think that is'
'has this ever happened before?
'well what has worked for some people is...'
78
according to SMART model of goal setting, goals are most effective when
when they have 5 characteristics (SMART)
79
What are the 5 characteristics of SMART model
1. Specific
2. Measurable
3. Agreed upon
4. Realistic
5. Time-based
80
Example of 'specific' goal
rather than saving 'i'd like to inc my fitness' say 'id like to inc the endurance in my thigh muscles'
81
what does it mean for a goal to be measurable
- 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
82
what does it mean for a goal to be agreed upon
- 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)
83
what does it mean for a goal to be realistic
- 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
84
What is trainability
the ability to improve one's fitness
85
what does trainability depend on
genetic potential and current fitness level
86
what happens when an untrained person begins training vs. athelete
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)
87
the lvl at which an individual plateaus apparently depends upon what
genetic and other constitutional factors
88
what does it mean that goals should be time-based
- 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
89
why is too much time a bad thing for goal setting
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
one of the main justifications for fitness appraisal is _____
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
testing's a person's fitness shows them _____. also establishes ______
how they compare to norms or criteria
| - baseline for future comparison
92
How does the Canada Fitness Award (CFA) program work
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
What are the 6 tests done in CFA
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
What did fox n biddle conclude about CFA
such fitness appraisal programs can be motivating for some children, but will actually undermine motivation to exercise in others
95
evidence to back up fox n biddle conclusion about CFA undermining motivation
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
what is self esteem
- a confidence n satisfaction in oneself
| - a rather general construct
97
what is essential to self-esteem
unconditional acceptance of an individual by others --- and in turn by themselves -- is essential to self-esteem
98
what is self-efficacy
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
Albert bandura is most known for what theory
Social cognitive theory
100
What is the view of humans in social cognitive theory
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
what did intensive mastery therapy that allowed people to overcome phobias also do
also allowed them to become more effective in other areas of their lives
102
Bandura quoted that self-efficacy affected what
the sort of choices they make in very significant ways. it affects their lvls of motivation n perseverance in the face of obstacles
103
most success requires persistent efforts, so low self-efficacy becomes a ___ process
self-limiting
104
according to bandura, in order to succeed people need what
a sense of self-efficacy, strung together with resilience to meet the inevitable obstacles n inequalities of life
105
in both his quotes, bandura stresses the importance of ____
our beliefs in our abilities
106
What are the 3 P's
Personalized, permanent, pervasive
107
Explain the 3 assumptions people who fail at weight loss tend to make
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
what is one way to build self-efficacy
provide mastery experience
109
what is mastery experience
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
example of mastery experience
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
what is vicarious experience
having someone participate in an experience indirectly
112
exmaple of vicarious experience
someone interested in yoga classes but hesitant might attend a class and sit at back and observe
113
mental process behind vicarious experiences?
'if others can do it, then so can i. that doesn't look too hard. i can imagine myself doing it'
114
to build self-efficacy for learning, learning objectives should be?
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
how do we 'set people up for success'
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
when should we expose people to variety of PA
when they young
117
why should we expose people to variety of PA when they younger
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
what is persuasion
the process of persuading, or influencing another's beliefs or opinions
119
What are Aristotle's 3 persuasive audience appeals
Logos, pathos, ethos
120
what is logos
- relates to concept of logic
| - speaker uses facts n figures n connects them in a logical way to support his claim
121
what is pathos
- persuasion by means of emotional appeal i.e. putting hearer into a certain frame of mind
122
what is ethos
- 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
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
- pathos
| - ethos
124
how is persuasive writing diff from academic
- use 1st person singular (I) and plural (we)
| - can refer to ur qualifications (as a lifeguard, i noticed that...)
125
tips on writing to change the world
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
tips for writing letters (e.g. to politicians)
1. be brief
2. tell personal stories of those who are/would be affected
3. keep language simple
127
tips for writing speeches
1. examples are effective
2. research ur audience
3. thank people for coming
128
common weakness in writing of university students is
not being specific enough
129
what type of measurement of behaviour is ideal
direct measurement of behaviour like observing people being PA
130
researchers often reply on what kind of measures
indirect like surveys
131
what are the 2 main sources of error in people's responses/questionnaires
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
in order to compare measures taken at diff times and/or between diff jurisdictions, it is important to _____
to have standardized questionnaire. this was the intent behind IPAQ (international Physical activity questionnaire)
133
purpose of IPAQ
to develop a valid and reliable questionnaire measuring health-related PA suitable for both research n surveillance
134
what were the international group of PA assessment experts that formed a working group for IPAQ called
International Consensus Group for the Development of an International Physical Activity Questionnaire
135
the consensus group came together a year later for a meeting at the WHO at where?
Geneva, Switzerland
136
describe the two types of IPAQ questionnaire developed
- 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
which type of test is available in telephone-administered and self-administered versions
Both
138
IPAQ asks about activity over what time period
last 7 days (not counting 'today')
139
how long must the activity be for IPAQ to count it
at least 10 mins continuously
140
what does television version have over self-administered version
prompts and coding
141
what makes IPAQ universal
has been translated into a # of languages
142
what makes IPAQ universal
has been translated into a # of languages
143
how many questions does the IPAQ Short have
7
144
what are each of the questions regarding
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
how is vigorous activity defined as in IPAQ
effort that makes u breathe much harder than normal (takes hard physical effort)
146
how is moderate activity defined in IPAQ
effort that makes u breathe somewhat harder than normal (takes moderate physical effort)
147
what type of walking is inc
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
each of the 3 pairs of questions has 1 question that asks about ___ and one that asks about ____
1. number of days (in the last 7)
| 2. duration (in mins or hours)
149
what is the q asked about sitting
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
what are continuous variables
can have any value along a continuum e.g. 1, 2, 3, 4
151
what are categorical variables
can only be one of a limited number of 'labels'
| e.g. for sex: M, F, unknown
152
the main continuous variable that IPAQ uses?
MET-minutes
153
what is MET-minutes
product of minutes of time and MET's
154
1 MET = ____
1 metabolic equivalent (approximately equal to nrg consumption at rest/ o2 consumption of 305 ml/kgxmin / caloric expenditure of ~1kal/min)
155
3 examples of activities with MET factors of 3-6
cleaning - 3
table tennis - 4
tennis doubles - 5
156
IPAQ activity classification lvl is a ____ variable, w/what 3 levels
- categorical variable
| - high, moderate, low activity
157
How is 'high activity' classified for IPAQ
- vig 3+ d & 1,500 total MET min/week
| - anything that = 3000 total MET min/week
158
How is 'moderate activity' classified for IPAQ
- 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
How is 'low activity' classified for IPAQ
< 600 MET min/week
160
what are cutpoints? example
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
IPAQ is intended as a ____ measure
population i.e. an estimate of the PA lvl of a group of people
162
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?
No
| Yes
163
what is a normal distribution shaped like
bell
164
the typical measure of central tendency in a normal distribution is the ___
mean/average
165
what is the mean/average
the typical measure of central tendency in a normal distribution
166
what is the median (middle value in a series of #'s)
the typical measure of central tendency in a non-normal distribution
167
why should the continuous indicators be presented as median minutes per week/median MET-minutes per week rather than means
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
the typical measure of variability in normal distribution is
the standard deviation
169
how is variability in distribution of normal distribution vs. non-normal distribution
```
normal = distribution is symmetrical
non-normal = distribution is unsymmetrical
```
170
the typical measure of variability in non-normal distribution is
inter-quartile range
171
what is the inter-quartile range
distance between 25th and 75th percentile
172
is sitting counted as an activity
no
173
how is sitting recorded
hours spent sitting recorded for typical weekday on IPAQ Short, or for typical weekday and weekend for IPAQ Long
174
what to do for cases where duration (time) is reported as weekly (not daily)
converted into avg daily time by dividing by 7
175
what happens if 'don't know' or 'refused data' or data missing for time or days
case removed from analysis
176
what happens to data which are unreasonably high
considered outliers n excluded from analysis
177
what sum total should be excluded from data
when sum total of Walking, Moderate, n Vigorous time variables is greater than 960 mins (16 hrs)
178
what should sum total of Walking, Moderate, n Vigorous time variables is greater than 960 mins (16 hrs) be excluded
assumes that on avg an individual spends 8 hours per day sleeping
179
'day' variables of 8 or 9 means
don't know/refused
180
values greater than ___ should not be allowed n those cases r excluded from analysis
9
181
why are only values of 10 mins or more of activity should be inc in calculations
scientific evidence indicates episodes or bouts of at least 10 mins req to achieve health benefits
182
what is truncation of data rules
this rule attempts to normalize the distribution of lvls of activity that are usually skewed in national or large population data sets
183
how is IPAQ short truncated
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
how is IPAQ long truncated
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
will application of truncation rule affect results when analyzing data as categorical variable or presenting median n interquartile ranges of the MET-minute scores
no
186
what is the point of truncation rule
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
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if IPAQ data analysed n presented as continuous variable using mean values, the application of truncation rule will produce _____
slightly lower mean values than would otherwise be obtained
188
MET for walking, moderate, and vigorous?
walking - 3.3
moderate - 4
vigorous - 8
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Total MET-minutes/week = ?
Walk (METS*min*days) + Mod (METS*min*days) + Vir (METS*min*days)
190
short vs. long questionnaire
short = 4 generic items, long = 5 activity domains asked independently
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what are the 5 activity domains of long questionnaire
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
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3 advantages seated posture offers over standing
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
why is sitting bad for u
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
recent research shows prolonged sitting is an ___ health risk factor. what does this mean
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
van der Ploeg et al conluded what about sitting
after adjusting for PA n other confounders, all cause mortality rates were higher for people who reported sitting more hours a day
196
Adverse effects of prolonged sitting mainly due to?
reduced metabolic n vascular health
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prolonged sitting linked to?
- 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
how does sedentary behaviour affect carb metabolism
thru changes in muscle glucose transported protein content
199
is sitting independent of BMI
yes
200
main msg behind sitting
sit less, be more active, n get up more often
201
among females in diabetes-screening program, what was the association
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
how was strength of association affected when take into acc BMI? what does this mean
- dec
| - obesity might explain part of link
203
Dr owen found subjects who sit for long periods of have greater ____
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
what does health promotion seek
to understand why people behave the way they do n how we can influence them to behave differently
205
values --> beliefs --> thoughts n feelings --> behaviour
in this model what is the foundation
values
206
when are values acquired
early in life
207
dictionary definition of value
smtg (as a principle or quality) intrinsically valuable)
208
canadian values?
- equality
- peace
- law n order
- respect for cultural differences
- freedom
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values related to amateur athletics
- dedication
- perseverance
- teamwork, cooperation
- sportsmanship
- respect for others
210
musicians values inc
- show must go on
| - practice makes perf
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example of how values conflict
value of safety trumped values of health
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because values are hard to change, what can we do instead
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
what is a norm
a pattern or trait taken to be typical in the behavior of a social group
214
what does behaviour mean
manner of behaving or acting
215
how do norms n values differ
norms are behavioural (can be observed) while values r inside of people
216
example of how u can infer values from norms
if see person holding door open for another, can infer door-holder is considerate
217
one of the main goals of social marketing is to affect changes in ___
social norms
218
what is a social sanction
a form of social pressure or disapproval intended to punish n discourage particular behaviours
219
what is a sanction (not dictionary)
a way to shape behaviours
220
social sanctions r more effective in societies that value what
cooperation n conformity
221
social sanctions r more effective in what kind of society size
smaller closed socities (sm towns)
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what societies does social sanctions have less power
societies that more highly value independence, freedom, n individual achievement
