PSY 325 1st Edition Lecture 11 Outline of Current Lecture I. Types of Physical ActivitiesII. Benefits of exercisingPhysical healthMental HealthIII. How Much Physical ActivityHazards of physical activityHow much physical activityIncreasing adherenceCurrent LectureTypes of ExerciseIV. Isometric V. IsotonicVI. IsokineticVII. AnaerobicVIII.Aerobic Isometric exerciseContracting muscle against an immoveable object Example: pushing hands togetherBenefit: can improve muscle strengthIsotonic exercise Contraction of muscle and the movement of joints Example: weight lifting Benefit: can improve muscle strength and enduranceIsokinetic exerciseMoving muscles and joints against resistance Example: using specialized equipment that adjusts the amount of resistance according to the amount of force applied Benefit: important in physical rehabilitationAnaerobic exercise Short intensive bursts of energy with no increase in oxygen use Example: sprintsBenefit: can improve speed and enduranceAerobic exercise 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.Exercise that involves increase oxygen use Example: running, cyclingBenefit: works out both respiratory system and cardiovascular systemBenefits of ExercisingPhysical Health Mental Health Physical FitnessOrganic fitnessDetermined by inherited characteristics Dynamic fitnessDetermined by the amount and kinds of exercise a person performsHealth psychology is concerned with dynamic fitness Physical Fitness – Resulting from ExerciseIncreasing muscle strengthIncreasing muscle enduranceIncreasing flexibility Increasing aerobic fitness: body’s requirement for oxygen Weight ControlExercise alone is sufficient to lower the ratio of fat tissue to muscle tissueLong duration of high intensity exercise is necessary to produce weight loss without a changein eating.Physical activity also raises metabolic rate-which is also important in weight loss Physical Activity and Cardiovascular HealthStudies that show the link between physical activity and improved cardiovascular health:1953 - physically active bus drivers had lower rates of heart disease1963 - physically active postal workers had lower rates of coronary heart disease 1970 - coronary heart disease rates lower for physically active longshoremen1970 - the least active Harvard alumni had an increased risk of heart attack compared to most physically active Physical Activity and Cardiovascular HealthOverall, studies show that physical activity reduces CVD risk by 35%An active lifestyle also reduces risk of diabetes, high cholesterol, high blood pressurePhysically active women have lower rates of ischemic stroke (clots) Physical Activity and Cardiovascular HealthDo Women and Men Benefit Equally?Earliest studies only had men as participants Later studies indicate that women benefit as much as men from physical activity Physical Activity and CancerPhysical activity protects against a variety of cancersStrongest evidence for breast and colorectal cancerPhysical activity may reduce cancer risks by influencing tumor initiation and growthExercise may help manage some of the distressing side effects of treatment Physical Activity and Bone Density LossExercise protects against osteoporosis: a reduction in bone density due to low calcium levelsBoth pre- and postmenopausal women can gain protection against loss of bone density by exercise. Beginning early in life and continuing throughout old age is the best strategy. Physical Activity and Mental HealthIndividuals who exercise are less depressed than those who don’tAre those who exercise just healthier and therefore not depressed?NO!Experimental studies show that exercise decreases depression – dose-response relationship tooBehavioral Activation – very effective treatment for depression Physical Activity and Mental HealthPhysical activity is associated with decreased anxietyState versus Trait Anxiety?Also, helps decrease anxiety symptoms among chronic illness patientsWhy?Physical activity can help reduce anxiety possibly by providing a change of paceModerate exercise may be best Physical Activity and Mental HealthPhysical activity can also help people deal with stressCan physical activity increase psychological well-being?Those who exercise report greater well-being and quality of lifeEffects on the cardiovascular system which is also implicated in stress responsesCan it protect against the harmful effects of stress?Appears that way – those more fit experience less distressWhy? Effects on the immune system Physical Activity and Cognitive FunctioningIn adults, physical activity can improve:Attention, Processing speed, Memory, Executive functioning, Physically fit children show better memory performance and greater volume of the hippocampusHow Much Physical Activity?Hazards of Physical ActivityHow much physical activityIncreases adherence Hazards of Physical ActivityExercise AddictionInjuries from Physical ActivityDeath During Exercise Reducing risk for injuriesAvoid extreme temperatures, pollution, dogs, darkness, and motor trafficStress test?Use appropriate equipment and clothingProper warm-ups and cool downs (stretching) Healthy adults under age of 65 should:Exercise 30 minutes of moderately vigorous activity five times a week OR exercise 20 minutes of vigorous activity three times a weekAND engage in 8-10 strength training exercises at least twice a weekIs this the minimal amount of physical activity to see benefits? Video Barriers Cited by People 1. Do not have enough time to exercise 2. Find it inconvenient to exercise 3. Lack of motivation 4. Not enjoyable 5. It’s boring 6. Lack of confidence in their ability (self-efficacy) 7. Fear injury or have been injured 8. Lack self-management skills (i.e., goal setting, monitor progress) 9. Lack social support 10. No place convenient where I live (parks, sidewalks, trails etc..) Adherence—Physical Activity Only 33% of Americans meet those current guidelines Science shows that physical activity can reduce risk of dying early from the leading causes of death:Only a few lifestyle choices need to be made to have this dramatic impactDoesn’t need to be high intensity Interventions to increase physical activity:Informational interventionsBehavioral and social interventionsEnvironmental