Kines100: Exercise, Health and Nutrition Last Lecture Outline Lecture 11 1. Types of resistance training• Isometric• Isotonic• Isokinetic2. Assessing Muscle Fitness3. Exercise Prescription for Muscle enduranceCurrent Lecture1. Psychology of Physical Activity: Exercise AdherencePsychology of Physical Activity: Exercise Adherence • Regular physical activity has been associated with maintained and improvement of well being • ACSM/CDC guidelines◦ all people should do at least 30 mins of moderate intensity physical activity most days of the week ◦ 150 minutes a week◦ Half of adults don't meet recommendations ◦ 50% of individuals drop exercise programs within the first 6 months of joining • College students: ◦ 35-50% are insufficiently active ◦ 47% reported a decrease in physical activity after graduation◦ tend to be more active on weekdays than on weekends (opposite of adults) • Inactivity:◦ lack of time, willpower, knowledge about fitness, and fatigue and inadequate facilities ◦ Number of determinants are associated with the maintenance of exercise▪ age, gender, race, occupation, education ▪ Physical: % body fat, medical problems, physical disabilities; leads to lower activity levels ▪ Knowledge/beliefs: perceptions of being in poor health• perceived benefits about rehab (bad=low adherence) • self-efficacy: persons belief about regular exercise • perceived barriers; “I'm too tired” \ ▪ Program/environmental:• access to facilities • social support• intensity of exercise programs • Can change to increase adherence • Biggest challenge to exercise adherence is to identify strategies or the maintenance of exerciseat a level to achieve health benefits ◦ Strategies▪ Home based vs group based physical activity ▪ Factor P▪ Perferred exertion • Home based: King and colleges → increased adherence rates for home based exercise programs compared to group based (middle age adults)• Factor P: ◦ Dr. Morgan (UW Madison) argued that we need to think about exercise prescription and the problem of adherence in a different way◦ Traditional approaches aren't effective ◦ Purposeful Physical Activity- missing ingredient in conventional methods of exercise prescription is concept of purpose ◦ Contemporary exercise prescription are largely nonpurposeful (Treadmil- running to nowhere) ◦ Nonpurpose leads to dropouts ◦ Purpose leads to higher adherence ◦ preferred exertion- allows individuals to self select the exercise intensity • Dave Bassett: “purposeful activity”- studied the Amish, work ethic emphasizes physical labor, 100% met PA guidelines • Monitoring Intensity ◦ Talk test◦ Heart rate (Pulse HR monitors)◦ Perceptual monitoring (perceived exertion – Borge's RPE)▪ Rating of perceived exertion▪ Continuum of work and intensity one works at is dependent, in part, upon processing of perceptual info• Koltyn and Morgan Study◦ Examines the efficacy of RPE vs HR monitoring in development of endurance ◦ Aerobic dance class participants were randomly assigned to monitor exercise intensity using either RPE or HR ◦ HR: intensity between 70-85% HR reserve (130-150bpm)◦ RPE: intensity between 13 (hard) and 15 (very hard) on RPE scale ◦ Results: higher gain in endurance performance in the RPE group (11% gain) in comparison to the HR group (4%
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