UNIT 1: Physical Activity in Health 2 Flashcards
How will increasing excersize among the population benefit the economy?
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.
What % of Canadians live with at least one of of the following: CVD, Cancer, Respiratory Disease, diabetes and mood/anxiety disorders.
33.7%
What are Common Modifable Risk factors that can increase the chance of CVD, Diabetes, Cancer & RD?
Tobacco Use
Unhealthy Diet
Physical Inactivity
Harmful Alcohol Use
How can being Sedentary affect the risk of Obesity and Type 2 Diabetes?
There is a positive Linear Correlation:
Increased Sedentary = Increase Risk
What can smoking incresae the chances of?
Lung Disease
How does diet alter the risk of heart disease?
Guideline for Alcohol Consumption:
What type of Neurotransmitter are released when excersizing?
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
What hormones are supressed as a result of excersize?
Lowers coristol
A decrease in cortisol levels might occur during periods of low stress or relaxation.
What is a Hypokinetic Disease?
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.
Whats Stopping People from Excersing?
What are some solutions?
7
- 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
How does Physical Activity Increase Lifespan?
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.
How does Physical Activity improve Cognitive Function?
- 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
What is CSEP?
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
What are Enabling Factors for Physical Activity?
- Goal Setting
- Self-Assessment
- Self-Monitoring
- Self-Planning
- Coping Skills
- Time Management
What are Reinforcing Factors for Physical Activity?
- Success
- Family Support
- Peer Support
- Support of Health Profess
What is Health Behavioural Change?
Health behaviour change refers to a replacement of health-compromising behaviours by health-enhancing behaviours
What is Social Cognitive Theory?
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
What is Self-Determination Theory?
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
What is Theory of Planned Behaviour?
behavior is determined by intentions, attitudes (beliefs about a behavior), and subjective norms.
What is Health Action Process Approach?
a goal-setting phase (motivation) and a goal pursuit phase (volition)
What is the Significance of this Model?
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
What are the 6 Stages of the Trans Theoretical Model of Change?
think of examples for each
- Pre-contemplation: think there is no problem
- Contemplation: I really should change/problem
- Preparation: I’ve been planning to…
- Action: change actions and behaviours
- Maintenance: been doing that for 6 months, could relapse
- Termination: exit cycle of change and no lapses
How can we Change Behaviour?
- 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!
