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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 – Isotonic - Isokinetic - Anaerobic • For _________________ : – Aerobic Isometric Isotonic Isokinetic Muscle contraction Yes Yes Yes Joint movement No Yes Yes Pushing wall Lifting wts Special equip Muscle strength Muscle strength & endurance Strength, endurance, e.g., Produces Good for Elderly _________ Injuries Time period Anaerobic Aerobic Short Extended e.g., _____________ Jogging, biking Produces ^ speed & endurance NOT heart probs ^ cardio & respiratory 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
