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

Isometric Isotonic IsokineticMuscle contraction

Yes Yes Yes

Joint movement

No Yes Yes

e.g., Pushing wall Lifting wts Special equip

Produces Muscle strength

Muscle strength & endurance

Strength, endurance,

_________Good for Elderly Injuries

Anaerobic Aerobic

Time period Short Extended

e.g., _____________ Jogging, biking

Produces ^ speed & endurance

^ cardio & respiratory

NOT heart probs 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