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Health Psychology
Chapter 16:
Exercising
Mansfield University
Dr. Craig, Instructor
1
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 min @50-85% of THR, 4-5 days
 Revision- 30 of moderate physical activity on most days
 Distinctions and implication of revision
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
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 12-20 minutes
[note]) requiring low to moderate intensity
• dependent on oxygen metabolism for energy
production
• important in development of CR fitness (O2 delivery)
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)
• importance?
 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
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
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!
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)
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 nonexercise leisure time activity also related
• also found with children and young adults and animals
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
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...
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



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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
Anxiety & Stress

State-Trait Anxiety

“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
Hazards
iga
7
Pre
5
Post
*
Aerobic
Interval
52.29
49.83
58.85
34.5
Aerobic
Interval
3
SFR
1
Pre-1
Post
-3
Aerobic
Interval
0.48
0.49
*
0.41
0.37
*
Vigor
Anger
Tension
Aerobic
Interval
30.26
21.37
24.76
10.54
Fatigue
Depress
Pre
Post
Confusion
SSR
-5
 10Staleness- overtrainining-->neg. mood, fatigue, depression
5
 Exercise
Addictions0
• neglect of responsibilities, self-absorption,
continuation in spite of medical orders to stop- similar
-5
behavior to other addictions
-10
-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
Maintenance
 Highest among




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!!