1. Health Psychology Chapter 16: Exercising
Mansfield University
Dr. Craig, Instructor

2. Exercise & Physical Activity
Less than 1/4 of population engaged in regular forms of vigorous physical activity/exercise of any kind
Surgeon General - lack of physical activity is a primary risk factor for CV disease
How much is exercise or physical activity is enough?
Early- 20 of THR, 4-5 days
Revision- 30 of moderate physical activity on most days
Distinctions and implication of revision

3. Kinds of Exercise: “Building muscles”
What kinds of exercise/p.a. are helpful?
Isometric exercise
pushing against unmovable object to gain strength
little joint movement (often ideal for elderly or those with ROM problems
Isotonic- contraction of muscles against weight
free weightlifting
builds muscles strength and endurance
Isokinetic-
nautilus
constant weight during contraction throughout ROM
superior muscle endurance, reduced injury

4. Kinds of Exercise: Aerobics & Anaerobics
Anaerobic exercise
short intense bursts of work requiring no oxygen for energy production
speed events, include many activity requiring maximal effort over between 1 and about 45 seconds
improves muscle strength and some endurance
Aerobic Exercise
exercise of extended duration (at least minutes [note]) requiring low to moderate intensity
dependent on oxygen metabolism for energy production
important in development of CR fitness (O2 delivery)

5. What does it mean to be “Fit”?
Organic (Genetic) fitness vs. Dynamic (acquired) Fitness
Muscle Strength (contraction strength/force) & Endurance (Repetition)-
importance?
Flexibility- range of motion (ROM)
Aerobic Fitness-
increased O2 delivery and metabolism during exercise
blood flow increases
mitochondrial concentration and vascularization at muscle level
effect on resting and working HR??s
Fitness vs. Physical Activity- clarification

6. Benefits of Exercise: Weight Control
Exercise: changing the ratio of fat to muscle
weight loss issues in changing ratio in “heavy normals” vs. “obese”- lean weight concept
why we lose weight
caloric cost of exercise vs. sedentary behavior
changes in metabolic rate account for most of loss
Bennet & Gurin- exercise changes in set-point
loss of weight exceeds cost of regular exercise
Losing Weight vs. Controlling Weight- costs
4 hours weekly walking
1-3 hours weekly in moderate aerobic work

7. Cardiovascular Benefits of Physical Activity
Morris (1953)- London bus drivers and conductors
CHD lower in conductors
methodological problems- selection bias, random assignment
Kahn (1963)- importance of regular activity
natural cross-over comparisons between mail clerks and delivers- even if once active, after 5 years of sedentary job behavior-- CHD mortality protection is lost.
Still, self-selection biases remain
Paffenbarger: San Francisco Longshoreman
all initially active in vigorous cargo handling
address selection bias as all the same to start?
Still- flaws-- don’t include life outside job!

8. CV health and Physical Activity
The Paffenbarger Physical Activity Index
high (2000+) and low (less than 2000) kcals expended weekly during physical activities.
2000 kcals is the arbitrary breakpoint see fig. 16.1!!-
an inverse relationship between PA and CHD up to 3500 kcals weekly
Framingham- men & women-
high active to sedentary- 3x decrease in CHD risk
Twin Studies- (control for genetics)
activity levels predicts longevity/health
Added Longevity and Quality of Life Issues (note)

9. Stroke and Cholesterol
Less clear results for stroke
1/4 of all stroke deaths preventable in Eur Amer with a more active lifestyle
of greater efficacy for elderly and males
results less clear in younger women and Afr. American
Increase HDLs and decrease LDLs
dose response relationship between activity level and HDL
activity such as walking, gardening and other non-exercise leisure time activity also related
also found with children and young adults and animals

10. Other Health Benefits Mixed evidence on Cancer
recreational exercise reduced breast cancer 12-60%
regular exercising women from early age have 50% less incidence of breast cancer
high intensity related to reduced colon cancer
Osteoporosis- exercise/phys. act protects
loss of bone mineral density- why important
of particular concern for elderly and post menopausal women
past (Wow!) and present exercise is helpful to retain bone density

11. Other Health Benefits (continued)
Diabetes
exercise related to Type II onset, treatment and mortality
Sleep
fall asleep faster, sleep longer
Psychological Effects- appears to be beneficial
Depression
Anxiety
Stress
Self-Esteem
Control problems in this research-
lack of placebo control group-- tough to find good placebo...

12. Physical Activity, Depression, Anxiety, Stress
Phys. Activity & Mental Health- Morgan (1998)
Aerobic activity vs. therapy, wait-list, relaxation
effective for moderate/mild depression
Phys Activity and Depression
More effective than no treatment & As effective as psychotherapy
Aerobic and Non-Aerobic equally effective in treatment
No dose response relationship
good for low-grade, but not major depression
(Blumenthal may be challenging this research)
no evidence relating PA to depression relapse
Mechanisms of action are unclear

13. Anxiety & Stress State-Trait Anxiety Stress= “Stress Response”
“moderate” vs. “vigorous” activity and mood
Stress= “Stress Response”
cv response, physical symptom response
Anxiety & Stress: how does it work?
Endorphins, “hot-tub hypothesis”, NE release
correction in book-- it can prepare body to handle stress effects more easily -- “cross-stressor hypothesis”
Self-Esteem
Body image is a perception-- cognitive dissonance effect with exercise

14. Hazards Staleness- overtrainining-->neg. mood, fatigue, depression
Exercise Addictions-
neglect of responsibilities, self-absorption, continuation in spite of medical orders to stop- similar behavior to other addictions

15. Hazards continued female endurance athletes and eating disorders
UT women x-country runners and PowerBars
Musculoskeletal injuries
Temperature and Physical Activity
Sudden death during physical activity
overstated risk in the media- must compare risk of SD in regular exercisers to non-exercisers
snow shoveling, deer hunting studies

16. Maintenance Highest among Lowest Increasing--
men,
past history of physical activity
higher education/income (SES)
younger
Lowest
smokers
blue-collar workers
low exercise self-efficacy
Increasing--
minimize execuse making, add social support
Relapse Prevention models- abstinence violation effects-
warn participants of this!!