PSYC 412 1st Edition Lecture 4Health Psychology Notes - Exercise:o Aerobic exercise: sustained exercise that stimulates/strengthens heart and lungs improves body’s utilization of oxygeno High-intensity, long-duration and requisite high endurance: jogging bicycling jumping rope running swimmingo Benefits of exercise: decreased risk of heart disease, stroke and some cancers decreased risk of Type II diabetes  accelerated wound healing / immune system benefits increases in cardiovascular fitness and endurance increased longevity  sleep benefits how much exercise is a factor  amount of exercise vs. amount of stress is a factor positive effects on psychological health exercise is effective as stress managemento Determinants of regular exercise: individual characteristics:- positive attitude, athleticism, sense of self-efficacy, social support- boys more than girls- leaner people characteristics of the setting:- convenient- easily accessibleo Characteristics of interventions: strategies:- cognitive-behavioral strategies promote adherence - relapse prevention techniques- individualized exercise programs- understanding motivation and attitudes- Accident Preventiono Home and workplace accidents:These notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.o Leading cause of death in U.S. for ages 1-44o Workplace accidental deaths have declined due to better safety precautions; accidental deaths at home have increasedo number of falls among elderly likely to increase with population changeo Motorcycle and automobile accidents:single greatest cause of accidental death- Distracted Drivingo Drivers who were sending or receiving texts were 23 times more likely to have a “safety-critical event” (crashes, near crashes, unexpected lane deviations)o Drivers dialing a cell phone were 6 times more likely to have a safety-critical evento Car and Driver testo Compared two drivers: baseline, texting, drunko At 70 mpho Baseline: 0.475 seconds RTo Reading a text: 0.24 seconds slower, 23.5 extra feet traveledo Sending a text: 0.38 seconds slower, 39.5 extra feet traveledo Drunk: 0.071 seconds slower, 7.5 extra feet traveled- Cancer-Related Health Behaviorso Breast self-examination (BSE):the practice of checking breasts to detectalterations in the underlying tissueo Barriers to BSE:difficult to detect lumps, discriminate between lumps that need to be checked versus benigno Mammograms: majority of breast cancers are detected in women over age 40 early detection improves survival rateso Convincing women to have mammograms: breast cancer brochures, counseling, mailed materials changing attitudes theory of planned behavioro Testicular cancer: most common cancer in men 15 to 35 years old a leading cause of death for men 15 to 35 yearso Testicular self-examination (TSE): men more likely to perform TSE if they believe itwill reduce their risk of testicular cancer each young man is urged to decide for himself whether or not to practice TSEo Colorectal cancer:second highest cause of cancerous deathso Colorectal cancer screening: screening is distinctive; people learn they have polyps rather than malignancies participation predicted by self-efficacy,perceived benefits, physician recommendation, lack of barrierso Skin cancer: fourfold increase in the incidence of skin cancer over the past 30 years melanoma incidence has risen 155% in 20 years among the most preventable cancerso Problem with sun exposure: tans are perceived as attractive young adults are especially concerned with appearance- Developing a Healthy Dieto Why diet is important: dietary factors contribute to a broad array of diseases dietary habits have also been implicated in the development of several cancers changing diet improves healtho Resistance to modifying diet: difficult to get people to modify their diet problem of maintaining change some dietary recommendations are restrictive,monotonous, expensive and hard to find/prepare stress has a direct effect on eating some dietary changes may alter mood andpersonalityo Interventions to modify diet: most interventions done on an individual basis in response to a specific health problem or healthrisk cognitive-behavioral interventions adopting the stages of change model:- family interventions- community interventionso Structural Barriers to Developing a Healthy Dieto Lack of availability of healthy foods in low SES neighborhoodso Greater concentration of fast food restaurants in low SES neighborhoodso Lower cost of high calorie/low nutrition foodo Vending machines in school with “junk” foodo Lack of nutritional information about many foods- Weight Control and Obesityo Obesity: an excessive accumulation of body fat health risk global epidemic of obesity most serious problem in the United States risks of obesity- risk factor for many disorders- one of the chief causes of disability- associated with early mortality- can cause psychological distresso Regulation of eating: leptin and insulin are important hormones thatcontrol eating ghrelin may explain why dieters gain their lostweight back a malfunctioning ventromedial hypothalamus interferes with normal eating habitso Obesity in childhood: genes contribute to risk of obesity sedentary lifestyles early eating habits contribute to obesityo Where the fat is: abdominally localized fat excessive central weighto Factors associated with obesity: number and size of an individual’s fat cells childhood constitutes a window of vulnerability for obesity style of eating family history and obesity SES, culture and obesity obesity and dieting as risk factors for obesity set point theory of weighto Stress and eating: stress affects eating stress influences what food is consumed anxiety and depression figure into stress eatingo Treatment of obesity: dieting surgery appetite-suppressing drugso Treatment of obesity (cont.): multimodal approach:- screening- self-monitoring- controlling over-eating- adding exercise- controlling self-talk- social support- relapse prevention o Evaluation of cognitive-behavioral weight-loss techniques: newer programs are longer, emphasize self-direction and exercise and include