Psyc 412 1st Edition Lecture 5Outline of Last Lecture I. Exercise II. Accident Prevention III. Distracted Driving IV. Cancer-Related Health Behaviors V. Developing a Healthy Diet VI. Weight Control VII. Obesity Eating Disorders SleepOutline of Current LectureI. Aerobic exerciseII. AccidentsIII. Cancer-related behaviorsIV. Healthy dietV. ObesityVI. Yo-yo dietingVII. Eating disordersVIII. Sleep Current Lecture- Aerobic exercise: sustained exercise that stimulates and strengthens the heart and lungs, improving the body’s utilization of oxygeno Increases oxygen consumptiono Decreases resting heart rateo Decreases blood pressure over timeo Increases strength and efficiency of hearto Decrease obesityo Improves immune system functionso Decreases negative moodo Typical exercise prescription for normal adult is 30 minutes of moderate-intensity activity most days of the week or 20 minutes of vigorous activity at least 3 days of weeko Exercise improves mood and feelings of well-being after workoutso Exercise can create positive social experience/feelings (working out with friends)o Exercise as stress management-improves self-concept and well-being, may improve immune activity during periods of psychological stresso Individual characteristics: people who come from active families, have positive attitudes towards physical activity, have strong sense of self-efficacy, who perceive themselves asathletic, have social support, enjoy exercising, and who take responsibility for their health are more likely to get involved in exerciseo Convenient and easily accessible exercise settings lead to higher rates of adherence- Accidents represent one of the major causes of preventable death in U.S.o Accidents at home are most common for younger children-interventions typically done by parentso Workplace accidents have decreased due to better safety precautions by employerso Elderly-most common accidents are fallso Motorcycle and automobile accidents=single greatest cause of accidental death- Cancer-related health behaviorso Mammograms-breast cancero Colorectal cancer screenings-colorectal cancer is 2nd leading cause of cancer deaths in western countrieso Sun safety practices-recent increase in skin cancer-use sunscreen!!- Developing a healthy dieto Important because of the rise of obesity (esp. in younger children)- Obesity: an excessive accumulation of body fat (most serious in U.S. than any other country)o More than 1/3 of adult population in U.S. is overweight, putting people at risk for heart disease, kidney disease, hypertension, diabetes, and other health problems- Yo-yo dieting: successive cycles of dieting and weight gain; enhance the efficiency of food use and lower the metabolic rateo More dieters regain more weight than they lose- Set point of weight: the idea that each individual has an ideal biological weight, which can’t be greatly modified- Stress eating: stress eaters experience greater fluctuations in anxiety and depression than do nonstress eaters- Eating disorderso Anorexia nervosa: an obsessive disorder amounting to self-starvation, in which an individual diets and exercises to the point that body weight is grossly below optimum level, threatening health and potentially leading to deatho Bulimia: characterized by alternating cycles of binge eating and purging through such techniques as vomiting, laxative abuse, extreme dieting or fasting, and drug or alcohol abuse- Sleep: a health practice all of us engage in, but many of us abuseo Non-rapid eye movement (NREM) 4 stages- Stage 1: lightest, earliest, theta waves, easily awakened- Stage 2: breathing and heart rate evens out, body temperature drops, brain waves alternate between short bursts called sleep spindles and large K-complex waves- Stage 3/4: deep sleep, delta waves, most important for restoring energy,strengthening immune system, releasing growth hormoneo Rapid eye movement (REM) Eyes dart back and forth, breathing and heart rates flutter, dream vividly, beta waves, important for consolidating memories, turning knowledge into long-termmemorieso Insufficient sleep affects cognitive functioning, mood, work performance, quality of lifeo Sleep apnea: an air pipe blockage that disrupts sleep; can compromise