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Physiology & Science: Psychology & Sociology > Physical Activity: Benefits, Determinants and Interventions > Flashcards

Physical Activity: Benefits, Determinants and Interventions Flashcards

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1
Q

What is physical activity?

A

Any bodily movement produced by skeletal muscles that results in energy expenditure

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2
Q

What are the guidelines for physical activity?

A

At least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). Thirty minutes a day, five times a week is an easy goal to remember.

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3
Q

What consists of moderate intensity physical activity?

A
  • Get warmer
  • Breathe harder
  • Heart beat faster
  • Hold a convo

Eg. brisk walking

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4
Q

What consists of vigorous exercise?

A
  • Hard to breathe
  • Heart beat rapid
  • Difficult to hold convo

Eg. running

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5
Q

What is muscle strenghtening?

A

Using body weight or external resistance, using all major muscle groups.

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6
Q

How can you minimise sedentary time?

A

Reduce TV watching, take regular breaks at work

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7
Q

What should older adults (65+) also be doing in terms of guidelines?

A

Older adults at risk of falls should incorporate PA to improve balance and coordination on two days per week (eg. yoga)

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8
Q

What are the guidelines for 5-18 year olds?

A
  • Moderate to vigorous intensity PA for at least 60 mins (and up to several hours) every day
  • Vigorous PA at least 3 days a week
  • Minimise sedentery periods
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9
Q

What are benefits of strength training?

A

Lower mortality, fewer CVD risk factors/events

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10
Q

How often can abdominals be trained?

A

Everyday as they recover quickly

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11
Q

What are two ways of measuring physical activity levels?

A
  • Self-report - simple Qs, interview, diary
  • Objectively - HR monitors, step counters, fitness measures
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12
Q

What epidemic has the decrease in physical activity over the last 50 years lead to?

A

Obesity

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13
Q

What cancers does physical activity help reduce?

A

Colon and breast mainly

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14
Q

What are risks of physical activity?

A
  • MSK injury
  • Cardiac events tirggered with unaccustomed vigorous exercise in those w CHD
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15
Q

What are the main health beenfits of regular PA?

A
  • Lower mortality
  • CVD
  • Metabolic (BP, cholesterol, type 3 diabetes)
  • Cancer
  • MSK health
  • Mental health
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16
Q

What effect does physical activity have on depression?

A

Effective in reducing depression - moderate intensity, aerobic exercise and interventions supervised by exercise professionals prove this.

17
Q

What are the 4 proposed mechanisms for the psychological benefits of exercise?

A
  • Distraction
  • Thermogenic
  • Opioid
  • Relaxation/stress management
18
Q

What factors are associated with higher levels of physical activity?

A
  • Higher socio-economic status - eg. safer environment
  • Being male - eg. stronger sports culture
  • More social support for PA - eg. encouragement
  • Fewer barriers to PA - eg. lack of time, not enjoying
  • Active childhood - positive experience of PA carried through
  • Being younger - less responsibilities
  • Lower BMI - eg. psych and physical barriers of high BMI
  • Non-smokers - eg. sokers: non-PA culture, CV fitness hampered
19
Q

What role do genes play in physical activity, in comparison to environment?

A

Genes - explained whether they enjoyed exercise

Environment - explained levels of physical activity

20
Q

What has the widest impact in terms of exercise intervention out of the following levels:

  1. ​Individual
  2. Group
  3. Community
  4. Societal
A

Societal - mass media campaigns, transport policy, environment, PE curriculum, insurance incentives

Community also has wide impact but favours those who need it the least

21
Q

What are the main behaviour change techniques (BCTs) used to promote PA?

A
  • Decision balance sheets
  • Goal setting
  • Monitoring (diaries)
  • Relapse prevention plans
  • Other: reward schedules, contracts, stimulus control
22
Q

What is important when setting a goal specific to exercise? (HINT: FITT)

A
  • Frequency
  • Intensity
  • Type
  • Time
23
Q

What is a relapse prevention plan?

A

When a barrier is identified such as it’s raining so can’t go outside for a walk, therefore use an alternative strategy eg. get an exercise video.

24
Q

What are some individual barriers to physical activity?

A
  • Lack of time
  • Illness
  • Low self-efficacy
  • Lack of ‘exercise’ identity
25
Q

What are examples of social barriers to physical activity?

A
  • Sedentary peer group
  • Lack of social support
26
Q

What are some environmental barriers to phyical activity?

A
  • Unsafe neighbourhood
  • Lack of parks
  • Lack of local leisure centre

Physiology & Science: Psychology & Sociology (9 decks)

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