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

IsometricIsotonicIsokinetic Muscle contraction Yes Joint movement NoYes e.g.,Pushing wallLifting wtsSpecial equip ProducesMuscle strength Muscle strength & endurance Strength, endurance, _________ Good forElderlyInjuries

AnaerobicAerobic Time periodShortExtended e.g.,_____________Jogging, biking Produces ^ speed & endurance ^ cardio & respiratory NOT heart probs12-20 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