Podcast
Questions and Answers
What is an important aspect of making realistic changes to a fitness program?
What is an important aspect of making realistic changes to a fitness program?
- Following a rigid schedule without flexibility
- Exclusively choosing high-intensity workouts
- Identifying personal obstacles and sources of support (correct)
- Committing to working out for at least 6 hours each day
Which of the following describes the role of intentions in physical activity participation?
Which of the following describes the role of intentions in physical activity participation?
- Thoughts that discourage physical activity
- Plans to make changes and commitment to take action (correct)
- Unrealistic goals that lead to frustration
- Beliefs based solely on media portrayals
What does the acronym SMART stand for when setting goals?
What does the acronym SMART stand for when setting goals?
- Straightforward, Meaningful, Appropriate, Rule-based, Timely
- Specific, Measurable, Achievable, Realistic, Time-bound (correct)
- Significant, Manageable, Accurate, Result-oriented, Timeless
- Simple, Motivating, Accountable, Reliable, Tangible
How did Rosie O'Donnell achieve her weight loss?
How did Rosie O'Donnell achieve her weight loss?
What are beliefs shaped by when it comes to physical activity?
What are beliefs shaped by when it comes to physical activity?
What is a key characteristic of someone in the Preparation stage of change?
What is a key characteristic of someone in the Preparation stage of change?
Which intervention goal is most appropriate for individuals who are Ambivalent about change?
Which intervention goal is most appropriate for individuals who are Ambivalent about change?
What is an important focus for individuals in the Action stage?
What is an important focus for individuals in the Action stage?
In the Maintenance stage, individuals are characterized by their:
In the Maintenance stage, individuals are characterized by their:
What is a recommended intervention for someone in the Action stage?
What is a recommended intervention for someone in the Action stage?
Which characteristic best describes someone who is preparing to make a change?
Which characteristic best describes someone who is preparing to make a change?
How should one support someone who is in the Action stage of change?
How should one support someone who is in the Action stage of change?
What is the primary focus of yoga as mentioned in the content?
What is the primary focus of yoga as mentioned in the content?
What does focusing on 'abilities' imply for someone in the Ambivalence stage?
What does focusing on 'abilities' imply for someone in the Ambivalence stage?
Which of the following statements best describes Pilates?
Which of the following statements best describes Pilates?
A common sign of relapse risk is exhibited in which stage of change?
A common sign of relapse risk is exhibited in which stage of change?
What activity is suggested for someone in the Preparation stage?
What activity is suggested for someone in the Preparation stage?
What type of exercise is Zumba categorized as?
What type of exercise is Zumba categorized as?
Which demographic is particularly noted for participating in low to moderate intensity aerobic exercises?
Which demographic is particularly noted for participating in low to moderate intensity aerobic exercises?
How old is Pilates as a developed exercise form?
How old is Pilates as a developed exercise form?
What is a common characteristic shared between yoga and Pilates?
What is a common characteristic shared between yoga and Pilates?
What is an important aspect of a support system when dealing with relapses in physical activity?
What is an important aspect of a support system when dealing with relapses in physical activity?
Which statement best reflects Khloé Kardashian's impact on beliefs regarding physical activity?
Which statement best reflects Khloé Kardashian's impact on beliefs regarding physical activity?
What aspect of exercise does boxing strip dancing integrate?
What aspect of exercise does boxing strip dancing integrate?
Which exercise format is described as a 'fad' fitness workout?
Which exercise format is described as a 'fad' fitness workout?
Which of the following is a goal of interventions related to maintaining physical activity?
Which of the following is a goal of interventions related to maintaining physical activity?
What factor is directly related to personal beliefs regarding physical activity?
What factor is directly related to personal beliefs regarding physical activity?
What is suggested as a primary feature of the Stages of Change Questionnaire?
What is suggested as a primary feature of the Stages of Change Questionnaire?
According to the content, which of the following is NOT a component of factors affecting participation in physical activity?
According to the content, which of the following is NOT a component of factors affecting participation in physical activity?
What misconception might people have regarding their beliefs about fitness and exercise?
What misconception might people have regarding their beliefs about fitness and exercise?
Which aspect is emphasized as necessary for refining a physical activity program?
Which aspect is emphasized as necessary for refining a physical activity program?
What is the recommended daily step count for health benefits?
What is the recommended daily step count for health benefits?
What is the calorie expenditure associated with 30 minutes of walking?
What is the calorie expenditure associated with 30 minutes of walking?
What might happen if a person engages in too much physical activity?
What might happen if a person engages in too much physical activity?
Which activity can be tracked by pedometers?
Which activity can be tracked by pedometers?
How does step aerobic exercise compare to running at 6 mph?
How does step aerobic exercise compare to running at 6 mph?
What is the intensity of spin cycle classes?
What is the intensity of spin cycle classes?
What is a common misconception about pedometers?
What is a common misconception about pedometers?
What is the typical step count for an average office worker?
What is the typical step count for an average office worker?
What is the focus of water aerobic classes?
What is the focus of water aerobic classes?
What is the recommended step count for weight loss?
What is the recommended step count for weight loss?
What is a significant limitation of active video games compared to traditional exercise?
What is a significant limitation of active video games compared to traditional exercise?
Which of the following statements is true regarding exercise equipment like BowFlex?
Which of the following statements is true regarding exercise equipment like BowFlex?
What fitness concept involves changing exercises to prevent body adaptation?
What fitness concept involves changing exercises to prevent body adaptation?
What is a potential benefit of endurance races?
What is a potential benefit of endurance races?
What are some risks associated with kettlebell exercises?
What are some risks associated with kettlebell exercises?
Why is muscle confusion important in a training regimen?
Why is muscle confusion important in a training regimen?
What is a common misconception about video games as exercise?
What is a common misconception about video games as exercise?
What is one drawback of participating in endurance races?
What is one drawback of participating in endurance races?
Flashcards
Contemplation Stage
Contemplation Stage
People considering change in the next 6 months, may be unsure, open to information, and have low confidence.
Intervention Goals for Contemplation Stage
Intervention Goals for Contemplation Stage
Increase intent by addressing doubts, highlighting benefits, and building confidence.
Preparation Stage
Preparation Stage
Making small changes or ready to change soon (next 30 days).
Intervention Goals for Preparation Stage
Intervention Goals for Preparation Stage
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Action Stage
Action Stage
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Intervention Goals for Action Stage
Intervention Goals for Action Stage
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Maintenance Stage
Maintenance Stage
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Precontemplation Stage
Precontemplation Stage
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Stages of Change Model
Stages of Change Model
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Beliefs About Health Benefits of Physical Activity
Beliefs About Health Benefits of Physical Activity
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Attitudes Towards Physical Activity
Attitudes Towards Physical Activity
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Intentions for Physical Activity
Intentions for Physical Activity
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Realistic Change Program for Physical Activity
Realistic Change Program for Physical Activity
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SMART Goals for Physical Activity
SMART Goals for Physical Activity
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Returning to Physical Activity
Returning to Physical Activity
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Lapses in Physical Activity
Lapses in Physical Activity
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Strategies to Deal with Lapses
Strategies to Deal with Lapses
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Intervention Goals for Physical Activity
Intervention Goals for Physical Activity
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Stages of Change Questionnaire
Stages of Change Questionnaire
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Factors Affecting Participation in Physical Activity
Factors Affecting Participation in Physical Activity
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Beliefs about Health Benefits
Beliefs about Health Benefits
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Media Influence on Health Beliefs
Media Influence on Health Beliefs
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Dose-Response Relationship in Physical Activity
Dose-Response Relationship in Physical Activity
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Suppressed Immune Function
Suppressed Immune Function
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Pedometer
Pedometer
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10,000 Steps per Day
10,000 Steps per Day
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Aerobic Floor Classes
Aerobic Floor Classes
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Step Aerobic Classes
Step Aerobic Classes
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Spin Cycle Classes
Spin Cycle Classes
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Water Aerobic Classes
Water Aerobic Classes
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Fitness Classes and Their Own Language
Fitness Classes and Their Own Language
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No impact aerobic exercise
No impact aerobic exercise
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Yoga
Yoga
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Pilates
Pilates
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Zumba
Zumba
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Boxing
Boxing
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Strip dancing
Strip dancing
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Body awareness
Body awareness
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Muscle flexibility
Muscle flexibility
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Active Video Games?
Active Video Games?
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Eye Toy
Eye Toy
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Kettlebell
Kettlebell
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Bowflex
Bowflex
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Crossfit
Crossfit
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Muscle Confusion
Muscle Confusion
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Endurance Races
Endurance Races
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The World's Toughest Endurance Race Series
The World's Toughest Endurance Race Series
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Study Notes
Stages and Processes of Behaviour Change
- Stages of behavior change are precontemplation, contemplation, preparation, action, and maintenance.
Precontemplation
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Individuals are not intending to make changes
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They might not fully understand the effects of not making a change.
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May have low awareness or be demoralized.
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Pros of not changing often outweigh the cons.
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Intervention goals are to increase awareness of the importance of physical activity, increase the perceived pros of physical activity, and help the person think and talk about their habits.
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Focus is on the "why" behind the need to change.
Contemplation
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Individuals intend to change in the next six months
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Often ambivalent
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More open to consciousness-raising information
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Self-confidence is typically low.
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Intervention goals are to increase intention-to-action by addressing ambivalence, highlighting specific benefits, and building self-efficacy.
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The focus is on their abilities and emphasizing that they can do it.
Preparation
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Individuals intend to take action in the next 30 days
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May be modifying behavior
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May have attempted the behavior change in the last year
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Focus is on making a plan, setting a target date, and identifying helpful resources.
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Intervention goals are to create a plan, set a target date, focus on the pros, and get helpful resources.
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Focus is on commitment.
Action
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Individuals have changed their behavior in the past 6 months.
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Risk for relapse is high
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They need continued support, as this stage can be mentally challenging.
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Intervention goals are to support prevention of relapse, teach them how to deal with potential lapses, and promote social support.
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Focus is on reward.
Maintenance
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Confidence is high.
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Changes last for 6 months or longer
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Individuals have learned coping strategies for dealing with lapses.
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Support for their behaviour is often reduced.
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Intervention goals are to support sustained maintenance, prepare people for potential relapses, and help refine and add variety to the program.
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Reward is a focus.
Stages of Change Questionnaire
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A questionnaire to determine a person's stage of change.
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Includes questions on current physical activity levels, intentions to become active, current engagement, and previous activity over the last 6 months.
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A scoring table maps answers to stage of change categories (precontemplation, contemplation, preparation, action, maintenance).
Factors Affecting Participation in Physical Activity: Health Benefits
- Beliefs about physical activity are shaped by personal experiences, observations of others, and media influences.
- Examples of influential figures in fitness (Khloé Kardashian, Oprah Winfrey, Rosie O'Donnell) showcase how media can shape beliefs.
Factors Affecting Participation in Physical Activity: Attitudes
- Attitudes are values connected to a specific belief.
Factors Affecting Participation in Physical Activity: Intentions
- Intentions involve a plan to change, a plan of action to execute, and a commitment to follow through.
- This includes coming up with a realistic change program, identifying obstacles, finding support, and activities one enjoys.
- Creating SMART Goals, ensuring they are meaningful, realistic, specific, and progressively challenging.
Principles of Exercise Prescription
- Purposes of exercise prescription: enhancing physical fitness, decreasing disease, and ensuring safety.
- Exercise prescription is a physical activity regimen to reach SMART goals in a systematic way and in a way consistent with an individual's needs.
Components of Exercise Prescription (FITT Principle)
- Frequency (how often): Optimal is 3-5 days per week.
- Intensity (how hard): Lower intensity is better for beginners, higher for advanced.
- Time (duration): 20-60 minutes continuous or intermittent (e.g., 10-minute bouts) for aerobic exercise.
- Type (mode): specific activities like aerobic dance, brisk walking, running, cycling, or swimming.
Fitness Benefits
- Increased cardio-respiratory fitness, strength, muscular endurance, flexibility, body composition improvement
Physical Health Benefits
- Increased lifespan, decreased cardiovascular disease, stroke, breast cancer risk, type 2 diabetes, osteoporosis, improved heart function, blood pressure and blood lipids, improved oxygen delivery, posture and body mechanics, reduced risk of injury and quicker recovery from illness and injury
Mental Health Benefits
- Stress & tension relief, improved sleep, increased energy, improved self-image and quality of life, improved cognitive function, decreased risk of Alzheimer's and Parkinson's.
Factors Affecting Participation in Physical Activity: Reinforcement or Reward
- Enjoyable activities enhance likelihood of ongoing participation.
- Feeling better(psychological or social), achievements(individual or competitive-based), social involvement (interest of family or friends) are crucial drivers.
Factors Affecting Participation in Physical Activity: Body and Self-Image
- Body and self-image may spark a desire for change.
Factors Affecting Participation in Physical Activity: Practical Considerations
- Environment, facilities, equipment, time, money
Cardiovascular Fitness
- Frequency of training: Optimal 3-5 days per week. No benefit with less than 2 days/week.
- Intensity: Lower intensity, longer duration versus higher intensity and shorter duration for beginners.
- Time (duration): 20-60 minutes of continuous or intermittent exercise.
- Type (mode): Aerobic activities using large muscle groups, rhythmic and continuously maintained such as aerobic dance, brisk walking, cross-country skiing, or rowing.
Muscular Fitness
- Frequency: 2-3 days/week for each major muscle group.
- Intensity: Maximal or near-maximal effort (8-12 repetitions), adjust for older adults (10-15 reps).
- Time: 20 minutes for 1 set for each muscle group, may need 3 sets for full muscle mass development.
- Type: Static (isometric) and dynamic (isokinetic) exercises, free weights or machines.
Flexibility
- Frequency: Minimum of 2-3 days/week for each major muscle group, including warm-up and cool-down.
- Intensity: To a point of mild discomfort but not causing pain.
- Time: Static stretches held 10-30 seconds; PNF (Proprioceptive Neuromuscular Facilitation) for 6 seconds of contraction followed by 10-30 seconds stretch.
- Type: Static, dynamic, or PNF.
Weekly Time Required to Develop or Maintain All 5 Components of Physical Fitness
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Adults need 150 minutes per week of moderate-to-vigorous physical activity
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Children need at least 60 minutes per day.
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Less than 20% of adults perform 3+ hours per week. A small percentage reach requirements for all 5 components of physical fitness.
Physical Activity and Health - Interpretation of Curves (Relationship Between Physical Activity & Health)
- Curve 1: lots of benefit with minimal exercise (health benefits, mortality);
- Curve 2: A linear relationship (e.g., weight loss).
- Curve 3: Minimal benefit, requires high intensity exercise, muscle mass.
All-Cause Mortality and Physical Activity
- Physical activity of any level reduces mortality risks.
Even a Little Bit of Exercise Helps A Lot
- Low levels of physical activity lead to lower risk ratios for middle-aged, older, and very old.
Physical Activity and Obesity Reduction: A Dose-Response Relationship
- Expected weight loss correlates with energy expenditure.
Exercise and Breast Cancer
- Higher volumes of exercise result in lower breast cancer incidence.
Risk of Infection with the Common Cold
- Lack of exercise can suppress the immune system, increasing risk of colds.
Aerobic Floor Classes
- High intensity focused on oxygen utilization; high impact, low impact, or no impact.
Step Aerobic Classes
- Moderate (low step) or High (high step) intensity, low-impact aerobic workout.
Spin Cycle Classes
- High intensity, no-impact aerobic exercise.
###Water Aerobic Classes
- No impact aerobic exercise.
Other Aerobic Classes
- Zumba, boxing, strip dancing
Yoga
- Developed in India >5000 years ago, spiritual discipline, focuses on posture, breathing, focused awareness, develops physical and mental conditioning.
Pilates
- Developed in Germany >100 years ago, fad fitness workout, core stabilization with concurrent dynamic exercise, aims to develop physical and mental conditioning.
Active Video Games
- Have very little benefits.
PEDOMETERS
- Step counters help count steps.
- Included in smart phones and watches.
- Do not capture all physical activity.
- Purposeful walking is 100-150 steps/minute, ~30 minutes ~3000-4000 steps
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