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Health PsychologyChapter 16:

Exercising

Mansfield University

Dr. Craig, Instructor

Exercise & Physical Activity

Less than 1/4 of population engaged in regular forms of vigorous physical activity/exercise of any kind

Surgeon General - lack of physical activity is a primary risk factor for CV disease

How much is exercise or physical activity is enough?

Early- 20 min @50-85% of THR, 4-5 days Revision- 30 of moderate physical activity on most days

Distinctions and implication of revision

Kinds of Exercise: “Building muscles”

What kinds of exercise/p.a. are helpful? Isometric exercise

• pushing against unmovable object to gain strength

• little joint movement (often ideal for elderly or those with ROM problems

Isotonic- contraction of muscles against weight• free weightlifting

• builds muscles strength and endurance

Isokinetic- • nautilus

• constant weight during contraction throughout ROM

• superior muscle endurance, reduced injury

Kinds of Exercise: Aerobics & Anaerobics

Anaerobic exercise • short intense bursts of work requiring no oxygen for

energy production

• speed events, include many activity requiring maximal effort over between 1 and about 45 seconds

• improves muscle strength and some endurance

Aerobic Exercise• exercise of extended duration (at least 12-20 minutes

[note]) requiring low to moderate intensity

• dependent on oxygen metabolism for energy production

• important in development of CR fitness (O2 delivery)

What does it mean to be “Fit”?

Organic (Genetic) fitness vs. Dynamic (acquired) Fitness

Muscle Strength (contraction strength/force) & Endurance (Repetition)-

• importance?

Flexibility- range of motion (ROM)• importance?

Aerobic Fitness- • increased O2 delivery and metabolism during exercise

blood flow increases mitochondrial concentration and vascularization at muscle level effect on resting and working HR??s

Fitness vs. Physical Activity- clarification

Benefits of Exercise: Weight Control

Exercise: changing the ratio of fat to muscle weight loss issues in changing ratio in “heavy

normals” vs. “obese”- lean weight concept why we lose weight

• caloric cost of exercise vs. sedentary behavior

• changes in metabolic rate account for most of loss Bennet & Gurin- exercise changes in set-point

loss of weight exceeds cost of regular exercise

Losing Weight vs. Controlling Weight- costs 4 hours weekly walking 1-3 hours weekly in moderate aerobic work

Cardiovascular Benefits of Physical Activity

Morris (1953)- London bus drivers and conductors• CHD lower in conductors

methodological problems- selection bias, random assignment

Kahn (1963)- importance of regular activity natural cross-over comparisons between mail clerks and

delivers- even if once active, after 5 years of sedentary job behavior-- CHD mortality protection is lost.

Still, self-selection biases remain

Paffenbarger: San Francisco Longshoreman• all initially active in vigorous cargo handling

• address selection bias as all the same to start?

• Still- flaws-- don’t include life outside job!

CV health and Physical Activity

The Paffenbarger Physical Activity Index high (2000+) and low (less than 2000) kcals

expended weekly during physical activities.• 2000 kcals is the arbitrary breakpoint see fig. 16.1!!-

• an inverse relationship between PA and CHD up to 3500 kcals weekly

Framingham- men & women-• high active to sedentary- 3x decrease in CHD risk

Twin Studies- (control for genetics)• activity levels predicts longevity/health

Added Longevity and Quality of Life Issues (note)

Stroke and Cholesterol

Less clear results for stroke 1/4 of all stroke deaths preventable in Eur Amer

with a more active lifestyle• of greater efficacy for elderly and males

• results less clear in younger women and Afr. American

Increase HDLs and decrease LDLs• dose response relationship between activity level and

HDL

• activity such as walking, gardening and other non-exercise leisure time activity also related

• also found with children and young adults and animals

Other Health Benefits

Mixed evidence on Cancer• recreational exercise reduced breast cancer 12-60%

• regular exercising women from early age have 50% less incidence of breast cancer

• high intensity related to reduced colon cancer

Osteoporosis- exercise/phys. act protects

• loss of bone mineral density- why important

• of particular concern for elderly and post menopausal women

• past (Wow!) and present exercise is helpful to retain bone density

Other Health Benefits (continued)Diabetes

exercise related to Type II onset, treatment and mortality

Sleep fall asleep faster, sleep longer

Psychological Effects- appears to be beneficial Depression Anxiety Stress Self-Esteem

Control problems in this research- lack of placebo control group-- tough to find good

placebo...

Physical Activity, Depression, Anxiety, Stress

Phys. Activity & Mental Health- Morgan (1998) Aerobic activity vs. therapy, wait-list, relaxation

effective for moderate/mild depression

Phys Activity and Depression More effective than no treatment & As effective as psychotherapy Aerobic and Non-Aerobic equally effective in treatment No dose response relationship good for low-grade, but not major depression

(Blumenthal may be challenging this research) no evidence relating PA to depression relapse Mechanisms of action are unclear

Anxiety & Stress

State-Trait Anxiety “moderate” vs. “vigorous” activity and mood

Stress= “Stress Response” cv response, physical symptom response

Anxiety & Stress: how does it work? Endorphins, “hot-tub hypothesis”, NE release

correction in book-- it can prepare body to handle stress effects more easily -- “cross-stressor hypothesis”

Self-Esteem Body image is a perception-- cognitive dissonance

effect with exercise

Hazards

Staleness- overtrainining-->neg. mood, fatigue, depression Exercise Addictions-

• neglect of responsibilities, self-absorption, continuation in spite of medical orders to stop- similar behavior to other addictions

igaAerobic Interval

Pre 52.29 49.83Post 58.85 34.5

SFRAerobic Interval

Pre 0.48 0.49Post 0.41 0.37

SSRAerobic Interval

Pre 30.26 21.37Post 24.76 10.54

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SFR S-IgA ISR

Aerobic

Interval

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Dep

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Interval

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Hazards continued

female endurance athletes and eating disorders• UT women x-country runners and PowerBars

Musculoskeletal injuries Temperature and Physical Activity Sudden death during physical activity

• overstated risk in the media- must compare risk of SD in regular exercisers to non-exercisers

snow shoveling, deer hunting studies

Maintenance

Highest among men, past history of physical activity higher education/income (SES) younger

Lowest smokers blue-collar workers low exercise self-efficacy

Increasing-- minimize execuse making, add social support

Relapse Prevention models- abstinence violation effects- • warn participants of this!!