Kines100 Exercise Health and Nutrition Last Lecture Outline 1 Types of resistance training Isometric Isotonic Isokinetic 2 Assessing Muscle Fitness 3 Exercise Prescription for Muscle endurance Lecture 11 Current Lecture 1 Psychology of Physical Activity Exercise Adherence Psychology 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 exercise at 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 gain
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