EXS 430 Midterm Study Guide Fall 2024 PDF

EXS 430 Midterm Study Guide Fall 24 **Topic 1 Benefits Barriers Motives Adherence** Current situation - Sedentary culture: emphasis of work over health and curative over preventive - Inflammation obesity chronic diseases - Babies born today may not outline their parents - 43% obese...

EXS 430 Midterm Study Guide Fall 24 **Topic 1 Benefits Barriers Motives Adherence** Current situation - Sedentary culture: emphasis of work over health and curative over preventive - Inflammation obesity chronic diseases - Babies born today may not outline their parents - 43% obese - 74% overweight or obese - 20% children obese Motivations to Change Health Behavior - Body dysmorphia = false perception of what you look like - Men = not big enough - Women = too big - Social physique anxiety = self-conscious of appearance around other people - People want confidence in their own work and abilities - Primarily extrinsic motivation anxiety from working out General Adaptation Syndrome - The body's response to stress - Phases: - Alarm phase: initial phase of training when stimulus is first recognized - Resistance phase: where adaptation occurs and system returns to baseline - Supercompensation phase: new level of performance capacity in response to stress - Overtraining phase: if stressors too high, performance can be suppressed - Chronic Catabolic State - Decrease in muscle mass - Increased injury risk - Impaired immune system - The more we exercise, the more our parasympathetic operates - When parasympathetic functioning improves, we decrease risk of CVD Reduced State Anxiety - Arousal: level of physical and mental energy used in response to a stimulus (objective) - Anxiety: psychological interpretation of arousal as a threat (subjective) - Intensity of 30-70% max HR greatest reduction in state anxiety - Physical activity paired with... - Meditation, therapy, cognitive strategy, positive self-talk - Novice exercisers are more likely to interpret arousal as a threat (too stressful exercise) Improved Mood - Exercise improves mood no matter what other factors (independent variable) - Impact of mood is independent of the bad moods throughout the day - Self-efficacy: confidence in the ability to control one's motivation, behavior, performance, and social environment - Increased enjoyment = increased intrinsic motivation = increased success - Autonomy: feeling in control of your own actions Psychological Mechanisms - Distraction hypothesis: being distracted in a good way - Endorphin hypothesis: works because exercise causes a release of endorphins - Thermogenic hypothesis: increased core temperature will decrease somatic anxiety - Social interaction hypothesis: based on authentic connections (BLUE ZONES) Increased Self Esteem - We want clients to have multiple sources of self-efficacy - Women who report increase SE through exercise correlated with less menopausal symptoms and higher level of perceived body appearance Depression: Prevention and Symptom Reduction - Optimal conditions: 5 weeks long, 3 times per week, low to moderate intensity, 20-60 minutes per session Promoting Physical Activity to Improve Specific Client or Patient Fitness Variables - Muscle endurance: the ability to overcome a force repeatedly - Muscle hypertrophy: the increase in cross-sectional area - Muscle strength: the ability to overcome your near-maximal to maximal force - Muscle power: explosiveness (time rate of work) - VO2 max = max capacity to convert O2 in mil to ATP - Lactate is accumulated in the body, Lactic acid is a bi-product of glycolysis - Lactate Liver Glucose - Aerobic Threshold: The point where your anaerobic energy system starts to contribute a bit more to your total energy production - Anaerobic Threshold: The point at which your lactate clearance can no longer keep up with accumulation - BIA = bioelectrical impedance analysis - DEXA = 3 components (bone, muscle, fat) which assesses BMD - Static stretching is correlated with reducing anxiety Physical Activity, Cognitive Functioning and Health Among Children and Elderly - Children - Modality: body weigh HIIT training - PA games: force kids to make decisions and promote learning - Intensity: moderate to vigorous has been shown to help with ADHD - Motivation: increase in intrinsic motivation to be active, increase in effort - Elderly - Telomeres prevent degradation of DNA - Larger telomere = higher cognitive function - Exercise increases telomere length Department of Health and Human Services (DHHS) Healthy People Statistics (Healthy People 2030) Habits - Habits free mental resources for other tasks - Habits take about 10 weeks to form (motivation is key) Causes of Self-Destructive Behaviors - We tend to overeat when we are stressed or bored - We are less mindful of what we eat in both scenarios Barriers to Positive Health Behavior - If people don't perceive an immediate benefit, it is harder to change - What is shown to be powerful is if people have a purpose beyond themselves - It's easier to find time if it's a priority - "Exercise as punishment" (we don't want this particularly for those unfit/unactive/unhealthy) - People become burned out because of unrealistic goals - Exhaustion is necessary for satisfaction Physical Education, Extracurricular Sports and Health - Unpleasant experiences in PE classes = negative attitudes towards PA - Biggest predictor of adult PA is childhood PA Girls, PE, Sport and Physical Activity - Girls report less spoken/unspoken encouragement at school or home - Girls report high levels of self-consciousness - PE that combines boys and girls may re-inforce existing stereotypes that boys are better than girls Mental and Psychological Barriers - Low perceived competence: confidence in one's ability to perform a task - Perfectionism is linked to extrinsic motivation Measuring Long Term Adherence to a Health Behavior Change - When people self-report, they over report success and under report bad things - Long term adherence defined as ≥ = 6 months Adherence to Changes: Best Practices - Cognitive: thoughts, psychology - Behavioral: doing/not doing things Self Efficacy: Determining Efficacy Judgements - Performance outcomes: perceived difficulty, effort required whether skill viewed as innate or learned - Vicarious experiences: can happen from other and self - Verbal persuasion: positive self-talk and encouragement from others - Physiological feedback: connect physiology of feeling good with exercise - Self-efficacy is the most consistent, theoretical construct as a determinant of a health behavior change - Mastering experiences are the most powerful predictors of self-efficacy - Trying new things improves self-efficacy Mindfulness Defined - Cognitive State Somatic State Grit - A combination of passion and perseverance - Can be learned Developing Grit - Identify and develop your passion and interests - Deliberate practice - Develop an understanding that your work is meaningful - Share stories about people demonstrating grit **Topic 2: Leadership and Communication** Breakdowns in Communication - Assumption of the other person - Lack of trust - Afraid of negative judgement - Inconsistent messaging - Belief that silence is safer - Mind reading - Prepping next verbal while other is talking - Tips for Improving Communication - Acknowledge, empathy, clear and concise, positivity, encourage questions, listening, privacy, nonverbal Communication: Overarching Findings - Across domains - Content and emotions - Verbal and non verbal - Interpersonal vs intrapersonal Non Verbal Communication - Neutral spine has been shown to increase people's confidence - You will be perceived as having confidence - People become more receptive of what you have to say - Increases capacity to breathe (parasympathetic tone and energy) - Body positions - Crossed arms = closed off - Hands behind head = superiority - Lean back = disengaged/bored - Eye contact - The receiver is more likely to remember your face, what you said, and believe what you say - You are perceived as being more intelligent - Higher order cognitive processing (when to break eye contact) - Voice - Vary volume, speed, and tone to avoid monotomy Receiving Messages Effectively - Active Listening (supportive, aware, and empathy/caring) Active Listening - Characteristics - Attend to maintain focus as well as supportive info - Listen to both words and underlying emotions - Pay attention to verbals and non verbals - College students don't receive as much info about listening, but a lot of info about speaking/writing - Students are trained to be passive listeners, not active listeners Reflective Statements - Allow the interviewer to respond rather than lead the discussion - Restate what the interviewee said for understanding - Summarize what you heard Example Starting Prompts for Reflective Statements (Including the 5 reflective prompts in the *Listen Better* video) - "You are...(observation)" - "It sounds like...(observation)" - "It seems like...(observation)" - "What I'm hearing is...(observation)" - "You seem to be saying...(observation)" Reflecting: Potential Pitfalls - Evaluating - Judging - Diagnosing or solving the problem - Reflections are designed to enhance client self-discovery and develop self-determined/intrinsic motivations to change behavior. Person Centered Therapy (Carl Rogers) - Strong therapeutic alliance connection between client and practitioner predicts positive therapeutic outcomes regardless of other therapeutic strategies Barriers to Effective Communication - Receiver not paying attention to the sender - Receiver's tendency to evaluate and judge the communication - Lack of trust between the individuals attempting to communicate - Differences in socialization, causing misinterpretations between the sender and receiver - Differences in the mind-set or perception between people - Embarrassment (creates interference) - Tendency to tell people what they want to hear - Difficulties in expression or reluctance to communicate - Belief that silence is safer - Inconsistency between actions and words Communication Styles - Passive: high consideration for others, low openness of communication - Passive aggressive: low consideration for others, low openness of communication - Aggressive: low consideration for others, high openness of communication - Assertive: high consideration for others, high openness of communication Passive Aggressive Communication - Also known as: indirect hostility or indirect aggression - A deliberate and masked way of expressing covert feelings of anger - Involves a range of behaviors designed to get back at another person without them recognizing the underlying anger. - Person believes expressing anger directly will make life worse Origins of Passive Aggressive Communication - Social situation where a person feels that expressing anger/frustration is not allowed - Confrontation avoidance (find passive aggressive means of expressing emotion) How to Deal with Passive Aggressive Behavior - Stick to the facts and not get caught up in emotional attacks - Do not lead with an accusation or attack, ask if there is an issue you can work on together Constructive Criticism: Sandwich Approach - Positive statement "You're really working hard." - Future oriented instructions "Next time try and keep your hips and knees in alignment." - Compliment "Your form has really improved. Keep up the good work." Confrontation Strategies - Convey to them that you are doing this because you value the relationship - Get feedback from them and come to a solution Leadership: Managing vs. Leading - Manager: takes care of such things as scheduling, budgeting, and organizing - Leader: provides vision and direction of an organization, including its goals and objectives Comparison -- Are leaders born or made? - Trait Approach (leaders are BORN) - Leaders have a variety of personality characteristics - There is no particular set of personality traits that make a leader successful - Behavioral Approach (leaders are MADE) - Consideration (focus on friendship, mutual trust, respect) and - Initiating (focus on goals and objectives) structures. Leader Qualities - integrity - flexibility - loyalty - confidence - accountability - candor - preparedness - resourcefulness - self-discipline - patience Behavioral Guidelines for Coaching Young Athletes (Smoll & Smith, 2001) - Do: - Provide reinforcement immediately after positive behaviors - Reinforce effort as much as results - Give encouragement and corrective instruction immediately after mistakes. Emphasize what the athlete did well, not what the athlete did poorly. - maintain order by establishing clear expectations. Use positive reinforcement to strengthen the correct behaviors rather than punishment of incorrect behaviors - Use encouragement selectively so that it is meaningful. Encourage effort but don't demand results - Provide technical instruction in a clear, concise manner and demonstrate how to perform the skill whenever possible - Don't - Punish when athletes make a mistake. Fear of failure is reduced if you work to reduce fear of punishment. - Give corrective feedback in a hostile, demeaning, or harsh manner; that is likely to increase frustration and build resentment - Get into the position of having to constantly nag or threaten athletes to prevent chaos. Guidelines for Leadership in the Pursuit of Excellence - Creating a compelling vision for people to follow - Inspirational communication (instilling pride, enhancing morale) - Intellectual stimulation (followers understand the big picture behind what they are doing) - Individualized attention and supportive behavior - Personal recognition - Promotion of self-efficacy and self-esteem - Provide of cognitive, emotional, and technical training Leadership: Autonomy Supportive vs. Autonomy Discouraging - Autonomy Supportive: encourage initiative, participate in decisions, offer choices related to goals/values, rationales for tasks, acknowledge negative feelings toward task, nonjudgemental, empathy - Autonomy Discouraging: authoritarian, eye in the sky monitoring, try to influence other areas of life, intimidation, makes feel guilty, withdraws attention Feedback, Reinforcement - Feedback schedule - Start with continuous then more to intermittent - Reward small improvements - Over-reliance on feedback can decrease autonomy - Passion = desire to participate in activity because it is enjoyable (intrinsic) - Obsession = person is controlled by an activity (extrinsic) - You don't want to use rewards to control people - Rewards need to be earned rather than simply participating - Use rewards sprangling as a supplement **Topic 3: Health Behavior Change Theories and Models** Limitations in Current Research - Lacking theoretical framework - Imposed rather than autonomy promoting protocols - Misunderstanding of client goals - Lack of perceived choice - Lack of follow up with dropouts -- Intention to Treat Analysis - Lack emphasis on congruency between thoughts and actions Mediating Variables - Account for the relation between IV and DV - Provide explanation for outcomes Theory: An Application - Why? (guide people not following public health and medical advice) - What? (what should be monitored, measured, or compared) - How? (how to shape program strategies to reach people/organizations) Sources of Motivation (Do not need to know Table 2.1) - Person-centered (personal characteristics) - Situational-centered (environmental factors) - Interactive (personal and situational) Intrinsic vs Extrinsic Motivation - Intrinsic: motivated by interest, value connection and enjoyment of task - Extrinsic: motivated by the outcome and external pressure Ego vs Mastery Orientation - Ego Orientation: I want the outcome, obsessed with physical appearance - Mastery Orientation: Like the process, worried more about health than physical appearance - 50-70% dropout of exercise program within first 6 months - Mastery is defined by the client with some help from the practitioner Coping with Failure (or not) Learned Helplessness - Learned helplessness: acquired belief that one has no control over negative events - Growth mindset: consider intelligence and ability as malleable and as characteristics that can be developed - Fixed mindset: view personality traits and talents as unchangeable Relapse Prevention Model - Abstinence Violation Effect: belief that one setback means total failure Transtheoretical Model - Precontemplation - Contemplation - Preparation - Action - Maintenance - Termination - Cognivite (PC) - Behavioral (PAM) Cognitive Strategies for Those in the Pre-Contemplation or Contemplation Stages - Consciousness raising - Dramatic relief - Environmental reevaluation - Self-reevaluation - Social liberation Behavior Change Strategies for Those in Preparation, Action, or Maintenance - Counterconditioning - Helping relationships - Reinforcement management - Self-liberation - Stimulus control Cognitive: Is it Worth it? - Knowledge - Overcome barriers - Always include client input because it builds autonomy - Get client to do contingency planning - Enjoyment - Get in touch with intrinsic motivations - Balanced attitudes - List pros and cons people don't think of - Gives more sense of reality Self Determination Theory - Autonomy: extent to which a person feels in control of their actions - Competence: task specific confidence - Relatedness: genuine connection one feels with the people around them (blue zones) Social Ecological Model - Social environment (3 categories: supportive, apathetic, subversive) - Physical/built environment (geography, facilities, walkability, safety, transport, appearance) - Policy (government, open space, and environmental initiatives) - Need to consider disabilities The Built Environment - Density populated (increased physical activity, decreased CD, better BMI) - Parks with a high active transportation resulted in healthier cities Promoting Active Living in Rural (Less densely populated) Communities - Rural areas are much less healthy Barriers to Physical Activity in Rural Populations - Access to safe parks is a bigger benefit for teens in urban areas than rural areas - Less funding in rural areas - High traffic speeds, fear of safety in terms of lose animals Solutions to Rural Community Specific Challenges - Re-norming (more often people see other people being active) - Urban-based solutions have been shown to be effective for large rural communities w/ downtown center Solutions to Specific Rural Challenges - Insufficient tax base to support parks, rec facilities, designated open spaces - Share facilities and staff with neighboring communities - Create activity centers in existing buildings - Shared-use agreements with schools, community non-profits, and faith organizations - Link nearby communities with trails between rural routes and downtown areas Rural School Recommendations - Have centralized drop-off location conducive to active transport - Active school buses - Improve relatedness Community Health Promotion: Public Spaces - Familiarize with neighborhood - Need to get by in from community leaders (increase autonomy) - Resource assessment volunteers - Build trust and develop social networks - Deals with relatedness - Building connectivity - Decrease racism and crime rates in areas - Design public spaces that are equally accessible and create dignity - Community passion desire to take care of these places - Foster social resilience to economic and physical changes - Public health caretakers Walkability - The extent to which the built environment is friendly to the presence of people walking living, shopping, visiting, enjoying or spending time in an area - Characteristics of a walkable city - Connected - Convivial (friendly, lively and enjoyable) - Conspicuous (attracting notice or attention - Comfortable - Convenient Commonalities of Top 10 Cities -- from the ACSM American Fitness Index - Strong community fitness is predictive of individuals having strong personal fitness - Areas for improvement: food insecurity, mental health services, active transport parks - Main commonalities - Parks close to residential areas - High walkability/biking rates - Partnership between individuals, community groups, and private business and public instructions - Equal access to open spaces across geography and social strat - Strong sense of civic engagement and pride City Factors that Correlate with Fitness - The wealth and affluence of metros - \% adults who hold a college degree - \% workforce that are members of the creative class - Concentration of high-tech industry - Level of innovation, measured in patents Fitness and Work Type - Fitness has substantially negative association with the % of the workforce that are members of the blue-collar working class **Topic 4: Cognitive and Behavioral Strategies** Characteristics of Successful Physical Activity Interventions - Environmental engineering signage - Staircase signs - Zone 2 training (incline) - Eccentric control - Improve proprioception - Components that can be practiced independently by participant increases autonomy Cognitive Strategies - Genetics - Some are naturally predisposed to perceive negative events more vividly - Negative bias - Fight or flight serves us because it enhances our threat detection - Perceive and remember potential danger - People with more anxious caregivers are more likely to have anxiety as adults - The physiology of feeling happy - Reduced cortisol increased serotonin (opposite in anxiety) - When happy, the brain forms new synapses in prefrontal cortex - The happier we are, the easiest to introspect - We are in better control of emotions/psyche when happy - The physiology of feeling anxious/angry - Takes away energy previously dedicated to prefrontal cortex - Harder to let go of negative thoughts/emotions when anxious/angry (rumination) - Decrease ability to critically think - Positive vs Negative self-talk - Thrive: calm, compassion, confidence, competency - Survive: negative talk leading to anxiety/depression - Health benefits of positive thinking - The more positive a person thinks, the longer their lifespan - Positive thinking decreases depression/anxiety - Positive thinking enhances immune system - People who are more positive have better cardiovascular health Identifying Negative Thinking Patterns - Filtering: filter out the good and focus on the bad - Personalizing: when something bad happens, you automatically blame yourself - Catastrophizing: automatically thinking of the worst case scenario and thinking that will happen - Black and White: when you think something is all good or bad (no in between) Most Effective Types of Self Talk - Refer to yourself in third person - Helps prevent internalization because you perceive something happening to someone else - Less likely to have racing thoughts - See something as a challenge rather than a threat (grit) - Self-affirmations - Counter tunnelvision when anxious, improve perspective - Increase our own self worth - More often you practice self attributes, more likely to enter conscious long term memory - Writing down and saying it to yourself is more powerful than reading - Self-compassion - Increases ability to feel more emotions - More quickly to recover from negative self-talk - PMR effective for those who like kinesthetic feedback Additional Cognitive Strategies besides Self Talk to Increase Health Behavior Change and Adherence - Identify areas to change - if we improve cognition in one area, it will bleed into other areas - Reframing - observing negative thoughts without judgement and replacing them with a positive statement - Mental imagery - Increase self-confidence and reduce depression/anxiety - Increased strength gains - Reduced losses in strength from injury helps to overcome fatigue - Thought stopping - When you notice a negative though, you stop it - Increases awareness of negative and provides cue to change to positive - Association - Conscious attempt to link the mind and body - Useful when teaching exercise technique - Dissociation - Helpful for removing discomfort from exercise - High effort causal attribution - When a person links effort to ability, not outcome - Gets us away from an overfocus on the outcome