ExercisePhysical Activity (PA)Physical FitnessTypes of fitnessSlide 5Types of exercisePowerPoint PresentationSlide 8PA PrescriptionWho Exercises?Slide 11Slide 12Who Doesn’t?Slide 14Slide 15Exercise OutcomesPhysical BenefitsDecrease Disease RisksControlsPsychological BenefitsSlide 21HazardsExerciseHealth PsychologyPhysical Activity (PA)•Any bodily movement produced by _________________ resulting in energy expenditure1. Leisure time2. Occupational3. LifestylePhysical Fitness•________________ you have or achieve •Relates to ability to perform PA–Health-related: •Cardiorespiratory fitness–Performance-related: •_________________•Endurance•FlexibilityTypes of fitness•_____________ = inherited•Dynamic = amount & kinds of exerciseExercise•Planned, structured, _________________–Purpose of improving or maintaining fitness–Subset of PATypes of exercise•For muscles:–Isometric - Isokinetic–Isotonic - Anaerobic•For _________________ :–AerobicIsometric Isotonic IsokineticMuscle contractionYes Yes YesJoint movementNo Yes Yese.g., Pushing wall Lifting wts Special equipProduces Muscle strengthMuscle strength & enduranceStrength, endurance, _________Good for Elderly InjuriesAnaerobic AerobicTime period Short Extendede.g., _____________ Jogging, bikingProduces^ speed & endurance^ cardio & respiratoryNOT heart probs 12-20 mins 3x/wkPA Prescription•30 mins/day•2/3 adults don’t get enough•_________ adults don’t get any in leisureWho Exercises?•Individual characteristics–Start•From _________________•Positive attitude re: physical activity•Perceive self as athletic•Believe health is individual’s responsibility–Continue•_________________•Younger•Lean (not overweight)•Exercise hx (habit)•Higher education•Higher _____________•Risk for cardiovascular disease•High in self-efficacy•Setting characteristics–Convenient–Easily accessible–_________________•Exercise characteristics–Moderate intensity–Fits personalityWho Doesn’t?“The only reason I would take up jogging is so that I could hear heavy breathing again”–Erma Bombeck•Top Reasons:–______________–Stress•Individual characteristics–Blue collar–_________________–Perceived poor health•Exercise characteristics–High-intensity•Too demanding•Injuries•______________________________–Similar to substance use–Slip leads to relapse–e.g., injury, illness, vacation–Get back on the horse, sooner betterExercise OutcomesPhysical Benefits•Physical Fitness•Weight control–^ _________________•Improve sleep•v MortalityDecrease Disease Risks•Cardiovascular Disease•Stroke•Cancer–General, Colon, Breast, Prostate•_____________ = __________ density lossControls•Diabetes•HypertensionPsychological Benefits•Decreased depression–Both clinical & normals–Aerobic & nonaerobic–At least as effective as _________________–No dif. when ^ intensity•Decreased anxiety–v ____________ anx–v trait anxHazards•Addiction–Not clearly related to endorphins–Likely psychological–Rigid, for men may be form of _____________–Related to eating