Exercise

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					   Exercise
Health Psychology
       Physical Activity (PA)
•   Any bodily movement produced by
    _________________ resulting in energy
    expenditure
    1. Leisure time
    2. Occupational
    3. Lifestyle
            Physical Fitness
• ________________ you have or achieve
• Relates to ability to perform PA
  – Health-related:
     • Cardiorespiratory fitness
  – Performance-related:
     • _________________
     • Endurance
     • Flexibility
          Types of fitness
• _____________ = inherited
• Dynamic = amount & kinds of exercise
            Exercise
• Planned, structured, _________________
  – Purpose of improving or maintaining fitness
  – Subset of PA
          Types of exercise
• For muscles:
  – Isometric      - Isokinetic
  – Isotonic       - Anaerobic
• For _________________ :
  – Aerobic
              Isometric      Isotonic      Isokinetic
Muscle            Yes           Yes            Yes
contraction
Joint             No            Yes            Yes
movement
e.g.,         Pushing wall   Lifting wts   Special equip
Produces        Muscle         Muscle        Strength,
                strength     strength &     endurance,
                             endurance     _________
Good for        Elderly                      Injuries
                Anaerobic        Aerobic

Time period        Short        Extended
e.g.,         _____________ Jogging, biking
Produces        ^ speed &       ^ cardio &
                endurance       respiratory
              NOT heart probs   12-20 mins
                                  3x/wk
            PA Prescription
• 30 mins/day
• 2/3 adults don’t get enough
• _________ adults don’t get any in leisure
                Who Exercises?
• Individual characteristics
  – Start
     •   From _________________
     •   Positive attitude re: physical activity
     •   Perceive self as athletic
     •   Believe health is individual’s responsibility
– Continue
  •   _________________
  •   Younger
  •   Lean (not overweight)
  •   Exercise hx (habit)
  •   Higher education
  •   Higher _____________
  •   Risk for cardiovascular disease
  •   High in self-efficacy
• Setting characteristics
  – Convenient
  – Easily accessible
  – _________________
• Exercise characteristics
  – Moderate intensity
  – Fits personality
             Who Doesn’t?
“The only reason I would take up jogging is
  so that I could hear heavy breathing again”
                               – Erma Bombeck
• Top Reasons:
  – ______________
  – Stress
• Individual characteristics
  – Blue collar
  – _________________
  – Perceived poor health
• Exercise characteristics
  – High-intensity
     • Too demanding
     • Injuries
• ______________________________
  –   Similar to substance use
  –   Slip leads to relapse
  –   e.g., injury, illness, vacation
  –   Get back on the horse, sooner better
Exercise Outcomes
           Physical Benefits
• Physical Fitness
• Weight control
  – ^ _________________
• Improve sleep
• v Mortality
      Decrease Disease Risks
• Cardiovascular Disease
• Stroke
• Cancer
  – General, Colon, Breast, Prostate
• _____________ = __________ density loss
                 Controls
• Diabetes
• Hypertension
        Psychological Benefits
• Decreased depression
  –   Both clinical & normals
  –   Aerobic & nonaerobic
  –   At least as effective as _________________
  –   No dif. when ^ intensity
• Decreased anxiety
  – v ____________ anx
  – v trait anx
                  Hazards
• Addiction
  –   Not clearly related to endorphins
  –   Likely psychological
  –   Rigid, for men may be form of _____________
  –   Related to eating disorders
• Injuries
• Death

				
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