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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 IsokineticMuscle contraction
Yes Yes Yes
Joint movement
No Yes Yes
e.g., Pushing wall Lifting wts Special equip
Produces Muscle strength
Muscle strength & endurance
Strength, endurance,
_________Good for Elderly Injuries
Anaerobic Aerobic
Time period Short Extended
e.g., _____________ Jogging, biking
Produces ^ speed & endurance
^ cardio & 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