UNIT 1: Physical Activity in Health 2

Question 1

How will increasing excersize among the population benefit the economy?

Answer 1

By getting even 10% of the population to excersize more, GDP will gradually increase and there will be a reduction in healthcare costs on hypertension, diabetes, heart disease amd cancer.

Question 2

What % of Canadians live with at least one of of the following: CVD, Cancer, Respiratory Disease, diabetes and mood/anxiety disorders.

Answer 2

33.7%

Question 3

What are Common Modifable Risk factors that can increase the chance of CVD, Diabetes, Cancer & RD?

Answer 3

Tobacco Use
Unhealthy Diet
Physical Inactivity
Harmful Alcohol Use

Question 4

How can being Sedentary affect the risk of Obesity and Type 2 Diabetes?

Answer 4

There is a positive Linear Correlation:
Increased Sedentary = Increase Risk

Question 5

What can smoking incresae the chances of?

Answer 5

Lung Disease

Question 6

How does diet alter the risk of heart disease?

Answer 6

Question 7

Guideline for Alcohol Consumption:

Answer 7

Question 8

What type of Neurotransmitter are released when excersizing?

Answer 8

Increases Dopamine results in heightened mood, improved attention, and enhanced reward processing,

while elevated Serotonin levels contribute to feelings of well-being, regulation of mood, and overall emotional stability

Question 9

What hormones are supressed as a result of excersize?

Answer 9

Lowers coristol
A decrease in cortisol levels might occur during periods of low stress or relaxation.

Question 10

What is a Hypokinetic Disease?

Answer 10

A hypokinetic disease is a health condition associated with insufficient physical activity, leading to a range of adverse effects on the body. Conditions such as heart disease, obesity, and diabetes are examples of hypokinetic diseases that result from a sedentary lifestyle and lack of regular exercise.

Question 11

Whats Stopping People from Excersing?
What are some solutions?

7

Answer 11

• Lack of time
• Inconvenience
• Lack of self-motivation
• Lack of confidence to be active
• Fear of injury
• Lack of self-management skills (goals, rewards, progression)
• Lack of support, encouragement

Question 12

How does Physical Activity Increase Lifespan?

Answer 12

150 minutes of moderate excersize a week will earn you an extra 3.4 years

Even 75 minutes a week could extend your life by 1.8 years.

Question 13

How does Physical Activity improve Cognitive Function?

Answer 13

• Increased blood and oxygen flow to the brain
• Increased levels of norepinephrine and endorphins resulting in a reduction of stress and an improvement of mood
• Increased growth factors that help to create new nerve cells and support synaptic plasticity

Question 14

What is CSEP?

Answer 14

Canadian Society for Exercise Physiology (CSEP)
- Creators of Canada’s 24-Hour Movement Guidelines
- Guidelines encourage Canadians to “move more, reduce
sedentary time, and sleep well”
- Age-specific guides for optimal health include information about:
1. SWEAT
2. STEP
3. SLEEP
4. SIT

Question 15

What are Enabling Factors for Physical Activity?

Answer 15

1. Goal Setting
2. Self-Assessment
3. Self-Monitoring
4. Self-Planning
5. Coping Skills
6. Time Management

Question 16

What are Reinforcing Factors for Physical Activity?

Answer 16

1. Success
2. Family Support
3. Peer Support
4. Support of Health Profess

Question 17

What is Health Behavioural Change?

Answer 17

Health behaviour change refers to a replacement of health-compromising behaviours by health-enhancing behaviours

Question 18

What is Social Cognitive Theory?

Answer 18

learn by observing/models
ex. women do not have as many pro role models might be why they drop out of sport at an early age

Question 19

What is Self-Determination Theory?

Answer 19

autonomy, relatedness, and competence as crucial elements of motivation

ex. give clients the feeling they have a choice in what theyre doing. Allow the to feel in charge, make sure clients are educated

Question 20

What is Theory of Planned Behaviour?

Answer 20

behavior is determined by intentions, attitudes (beliefs about a behavior), and subjective norms.

Question 21

What is Health Action Process Approach?

Answer 21

a goal-setting phase (motivation) and a goal pursuit phase (volition)

Question 22

What is the Significance of this Model?

Answer 22

Trans Theoretical Model of Change
According to this model, you move through the stages as you work to change your target behaviour.
The stage of change – a spiral mode

Question 23

What are the 6 Stages of the Trans Theoretical Model of Change?

think of examples for each

Answer 23

1. Pre-contemplation: think there is no problem
2. Contemplation: I really should change/problem
3. Preparation: I’ve been planning to…
4. Action: change actions and behaviours
5. Maintenance: been doing that for 6 months, could relapse
6. Termination: exit cycle of change and no lapses

Question 24

How can we Change Behaviour?

Answer 24

• Get started abd Choose a target behaviour: write a contract, create a personal plan
• Build motivation to change
• Boost self-efficacy: the belief in one’s ability to take action
  – Locus of control: internal versus external
  – Visualization and self-talk
  – Role models and buddies

Put Plan to Action!