Test #1 MCQ Hard

Global Physical Activity Trends

• There are regional differences in Physical Activity levels.
• Physical activity is measured using objective and subjective measures.
• The "gold standard" for measuring physical activity is an accelerometer.

Physical Activity Measurement Methods

• Subjective measures include self-reports, surveys, and logs.
• Objective measures include heart rate monitors, pedometers, VO2 measurements, GPS/fitness apps, and accelerometers.
• Observational measures involve direct viewing of physical activity or indirect measures such as attendance records.

Exercise Psychology

• Theories attempt to explain and predict behavior.
• Theories are important for understanding how people make decisions about engaging in physical activity.

Self-Efficacy Theory (SET)

• SET suggests that people's beliefs about their ability to perform a task influence their behavior.
• Self-efficacy can be influenced by past performance, vicarious experiences, social persuasion, and physiological/affective states.
• Self-efficacy can be measured at different levels of challenge and at different levels of strength.

Self-Determination Theory (SDT)

• SDT focuses on the types of motivation and whether motivation is internally or externally regulated.
• Three categories of motivation are: amotivation, extrinsic motivation, and intrinsic motivation.
• Extrinsic motivation can be further divided into four types: integrated regulation, identified regulation, introjected regulation, and external regulation.
• Motivation falls on a continuum from low self-determination to high self-determination.

Motivation

• Intrinsic motivation is positively associated with supporting all three psychological needs: autonomy, competency and relatedness.
• Extrinsic motivation and amotivation are negatively associated with supporting all three psychological needs.

Incentives' Role in Motivation

• Incentives can be used to shift motivation from extrinsic to intrinsic, but the effectiveness of incentives is debated.

Exercise Behavior & Weight Loss

• Frequent self-weighing is important for weight loss and prevention of weight gain.
• Incentives can increase self-weighing behavior, but it is unclear whether this leads to long-term weight loss or maintenance.

Sources of Influence on Exercise Behavior

• Health Care Providers: Individuals are more likely to be active if a doctor encourages it.
• Exercise Leaders/Instructors: Exercise leaders can provide all five types of social support, including emotional, appraisal, informational, instrumental, and companionship support.
• Leaders can use transformational leadership strategies to increase exercise self-efficacy, enjoyment, and adherence.

Exercise Groups

• Group cohesion (task and social) is important for exercise adherence.
• Larger group sizes can decrease perceived group cohesion and exercise satisfaction.

Social Cognitive Theories

• Cognitive, behavioral, and environmental factors influence motivation and behavior.

Movement Continuum

• Sleep, sedentary behavior, and vigorous activity are on a spectrum.
• ME and T are omitted but may refer to other factors like metabolic expenditure and time.

Physical Activity Improves Health

• Physical activity reduces all-cause mortality.

Physical Activity and Health

• The way physical activity is accumulated may be less important than total activity time, but research is ongoing.

Brief Summary

• Physical activity is any movement that exceeds 1.5 METs.
• Exercise is a subcategory of physical activity that is planned, structured, and repeated.
• Numerous health benefits are associated with physical activity, including reducing all-cause mortality.
• The current guidelines recommend 150 minutes of moderate-to-vigorous intensity physical activity per week, with a minimum of 10 minutes per bout.

Global Trends in Physical (In)Activity

• One in four adults globally do not meet the recommended physical activity levels.
• Up to five million deaths annually could be prevented with increased physical activity.
• Insufficiently active individuals have a 20–30% increased risk of death compared to those who are sufficiently active.
• Over 80% of the world's adolescent population is insufficiently active.
• Levels of inactivity are higher in high-income countries compared to low-income countries.

Social Cognitive Theories

• Social cognitive theories explain how people develop and maintain health behaviors.
• Three major theories include: Self-Efficacy Theory (SET), Theory of Planned Behavior (TPB), and Self-Determination Theory (SDT).

Theories of Exercise Behaviour

• These theories are rooted in human motivation and understanding how people make choices.
• Motivation is driven by the value placed on a behavior, considering the perceived cost and rewards.

Delay Discounting & Expectancy Value

• People often prioritize immediate gratification over long-term benefits, especially when the rewards are delayed.

Social Cognitive Theories/Approaches

• Social cognitive theories include social and cognitive aspects that influence behavior.
• Social elements include social pressures and experiences, while human cognition focuses on thoughts, beliefs, and intentions affecting behavior.

Self-Efficacy Theory

• Self-efficacy reflects an individual's belief in their ability to perform a task successfully.
• It is a situation-specific form of self-confidence.

Self-Determination Theory

• The type and quality of motivation play a significant role, with intrinsic motivation positively impacting physical activity behaviors, well-being, and enjoyment.
• Research is still underway to understand how motivation shifts and evolves.

Social-Ecological Model

• The individual is one factor that influences physical activity within a complex social system.
• Structural, environmental, political, and interpersonal factors all contribute to physical activity behavior.

STRRIDE

• A study on targeted risk reduction intervention through defined exercise found that 31% of participants dropped out, with time being the primary reason.

Movement Guidelines

• The Canadian 24-hour movement guidelines emphasize physical activity, sedentary behavior, sleep, and light physical activity.
• Aim for at least 150 minutes of moderate-to-vigorous physical activity (MVPA) per week, less than eight hours of sedentary behavior (SB) per day, 7–9 hours of sleep per 24 hours, and several hours of light physical activity (LPA), including standing.

Drop-Out Timing

• Most dropouts occurred during the ramp-up period of the exercise program, indicating the challenge of transitioning into a new routine.

Built Environment

• Functional Features: Includes structural features that support accessibility, such as paths, sidewalks, streets, parking, and wheelchair accessibility.
• Safety Features: Focuses on safety elements like barriers, fences, lighting, and security cameras.
• Aesthetic Features: Emphasizes visually appealing elements like trees, flowers, architecture, and air quality.
• Destination Features: Relates to the availability and proximity of destinations that encourage walking or cycling, include shops, bus stops, schools, gyms, playgrounds, and basketball courts.

Green Spaces and Blue Spaces

• Green spaces encompass parks, forests, and gardens.
• Blue spaces include rivers, lakes, and oceans.
• Both green and blue spaces enhance mental well-being and promote physical activity among individuals living nearby.

This quiz explores global trends in physical activity and various methods of measurement, including subjective and objective techniques. It also delves into the psychology of exercise, particularly focusing on self-efficacy theory and its impact on physical activity behavior.