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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 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!!