EXAM 2 Flashcards
(47 cards)
Physical activity, exercise & fitness
Physical Activity: Bodily movement produced by skeletal muscles and requires energy expenditure
Physical exercise: Planned, repetitive, and purposeful physical activity. They are intended to improve or maintain one or more aspects of physical fitness. (Intentional)
Cost of Inactivity: Globally, physical inactivity costs $67.5 billion in health care costs and lower workplace productivity
Two Broad Categories of Physical Exercise:
Aerobic Exercise: light-to-moderate-intensity exercise. Often referred to as “Cardio”, performed for extended period of time. (Ex. swimming, cycling, running)
Anaerobic Exercise: High-intensity exercise performed over short periods of time. (ex. weight training and sprinting)
Basal metabolic rate
A minimum number of calories is needed to maintain the body while at rest. Includes ~50-70% of total energy burned for cell & vital organ functioning. 7-10% breaking down food. The last 20-40% is the result of physical activity. (weight x 13-estimate)
Calorie: Measure of food energy equivalent to the energy needed to raise the temperature of one grain of water to one degree Celsius.
Benefits from physical activity
Physical fitness: A set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity.
-Muscular strength
-Muscular endurance
-Flexibility
-Body composition
Cardiorespiratory Endurance (Aerobic Fitness)- the most important attribute of physical fitness. The ability of the heart, blood vessels, and lungs to supply oxygen to working muscles during physical activity for prolonged periods of time. Includes muscular strength, endurance, flexibility, & body composition.
Promotes the growth of new neurons in the brain, decreases resting heart rate and blood pressure, improves regulation of blood sugar, increases maximum oxygen consumption (VO2 max), increases strength and efficiency of the heart, and increases slow-wave (deep) sleep, increases HDL (good) cholesterol and reduces LDL (bad) cholesterol, decreases the risk of cardiovascular disease, decreases obesity, promotes relaxation, decreases menstrual cycle length, increases longevity, decreases risk of some cancers, improves immune system functioning , improves mood.
Metabolic syndrome (MetS)
A cluster of conditions that include:
High blood pressure
high blood sugar level
abdominal obesity
low HDL “good” cholesterol & high triglyceride level
increase the risk of heart disease, stroke & diabetes. Closely linked to obesity, lack of physical activity & Insulin resistance. Lower prevalence estimates in adults who exercise regularly, especially resistance exercise.
* Estimates ~1 in 3 adults in US met criteria for MetS
Exercise interventions
People are more likely to stick with exercise programs if:
Enjoy exercise, have previously formed habits of regular exercise, come from families that exercise, have social support for exercising, have a favorable attitude and a strong sense of self-efficacy toward exercising, believe individual responsibility for personal health, stage is matched to readiness & have realistic expectations.
mHealth- use of technology to promote health and well-being- moderate increase in activity & small decrease in sedentary behavior
Sleep stages & circadian rhythms
Short sleep duration- note getting enough sleep (< 7 hours each day). prevalence: 35% adults (73% of college students). Disorders: insomnia, narcolepsy, sleep apnea. Stress, demanding work schedules
Cicadian Rhythm- internal biological clock. 24-hour cycle of night and day. Thinking & memory are sharpest at our peak circadian rhythm. Bright light decreases our production of melatonin. Age differences.
Sleep-
The brain operates on 90 min biological rhythm-distance sleep stages (Beta, Alpha, NREM-1, NREM-2, NREM-3, and REM)
-Non-rapid eye movement (NREM) and rapid eye movement (REM)
-different brain waves, breathing in changes and muscle tension, other bodily changes
-NREM-3 is most important for restoring energy, strengthening the immune system & growth.
Developmental sleep patterns
Newborns- 15-17 hours daily; 1-3 hour segments, sleep needs decrease as the brain develops, full-term babies sleep more than low-weight babies
Children: AAP recommends 9 to 12 hours of sleep. 25% of kids under 5 & 40% of teens don’t get enough sleep. Low sleep mimics the effects of ADHD. Problems with immune systems, academic performance, and mental health.
Adults: Influences- genetics, work schedule, electronics/diversions, lights. social jet lag. Insufficient sleep correlates. Sleep debt and partial sleep loss.
Health issues due to sleep loss
-Increased body weight, BMI and obesity.
- Higher percentage body fat
-increased ghrelin & decreased leptin
-elevated levels of cortisol
-suppressed immune functioning and chronic inflammation
-cardiometabolic disease promotion
-insulin resistance (pre-diabetic)
-impaired concentration, memory and creativity
Insomnia & Treatment
Persistent problem falling asleep, staying asleep, or getting restful sleep. 10-15% of adults complain of insomnia.
-cognitive behavioral therapy for insomnia (SBT-I) targets underlying insomnia causes.
-structured, evidence-based treatment, that addresses thoughts/behaviors that cause or worsen sleep problems.
-establishes good sleep habits to improve the quality & quantity of sleep
-Strategies: stimulus control therapy, relaxation training, sleep restriction, sleep environment improvement, sleep hygiene.
Sleep hygiene
-Avoid caffeine, alcohol, large meals close to bedtime
-exercise regularly
-establish a consistent schedule and bedtime routine
-create sleep-conductive environment
-go to bed when sleepy but get up if haven’t fallen asleep in 20 min
-hide the clock
-avoid electronics close to bed (30-60 minutes before)
Unintentional & Intentional Injury
Unintentional injuries (accidents): car crashes, poisoning, firearms, falls
Intentional injuries: suicide, homicide, fatalities of war
-risk of injury varies considerably across the life span…
Developmental differences in injury
Injury in Childhood- healthiest time in developed nations. Over 9,000 U.S. children ages 1-14 die each year. Age 1-4: drowning, motor vehicle accidents. Age 5-9: motor vehicle, fire/burns, drowning. Age 10-14: motor-vehicles.
Injury in Adolescence to Young Adult:
Unintentional injury leading cause of death
-poor decision-making & impulsivity may be due to different growth rates of the limbic system and prefrontal cortex.
-fMRI scans indicate brain areas that respond to excitement and pleasure are more active than areas that control inhibition and urge caution
-Teens are more likely to speed, allow shorter headways, lowest rate of seat belt use, underestimate the dangerous situation
Injury Control
Poisoning: Unintentional poisoning death rates (including deaths from drug overdoses)- increasing since 1992. 91% from drugs (prescription painkillers, cocaine, heroin), men are twice as likely as women to die from poisoning.
Falls; Falls 2nd leading cause of unintentional injury deaths worldwide. 1 out of 3 adults aged 65 and older fall each year.
Injury Prevention:
Target Intervention:
1. Individual behaviors – choices people make, such as alcohol use, texting while driving
2. Physical environment – features such as lightening, smoke detectors, fences that can affect the rate of injuries related to falls, fires, drownings, violence, etc.
3. Access to service – access to health care services including rehab, injury-related care
4. Social environment – peers, family, adult supervision, school, work or neighborhood environments
5. Societal-level factors – cultural beliefs, attitudes, incentives & disincentives, laws & regulations.
Levels of Prevention:
Primary Prevention – changes in laws, policies designed to make harm less likely
Secondary Prevention – reducing the chance of injury in high-risk situations for particular individuals
Tertiary Prevention – begins after the injury has occurred, limiting damage
Obesity trends
Overweight has stayed pretty consistent but obesity has skyrocketed in the past 30 years. Severe obesity has also increased steadily since the mid-90s
MyPlate recommendations
Let’s move campaign- Michelle Obama: Program reflects a biopsychosocial solution and emphasizes:
Getting nutrition and exercise information to parents
Improving the quality of food in schools
Making healthy foods more affordable and accessible
Focusing more on physical education
New school lunch standards
MY PLATE: ensuring that children are getting a balanced diet. Including of fruits, vegetables, grains, protein, and dairy.
Glycemic Index
The glycemic index is a measure of how quickly a food raises blood sugar after eating it. Low GI food (GI = 55 or less): skim milk, soy beverages, apples, plums, oranges, slow-cooked oatmeal. Moderate GI foods (GI= 56-69): Bananas, Pineapple, Raisins, Brown rice, Whole Wheat and Rye Bread. High- GI foods (GI = 70 or more): Watermelon, dried dates, white potato, instant rice, sugary breakfast cerelas, bagels, french fries, table sugar.
Chronic conditions & diet
Multiple Chronic Conditions: Two or more chronic conditions, lasting a year or more, requiring medical attention, limiting daily activities.
Diet and Disease:
Fats - densest sources of food energy & helps body absorb
vitamins
-1 gram = 9 calories for fats; 1 gram = 4 calories for carbs &
proteins
1. Trans fat (Hydrogenated and partially hydrogenated fats)
2. Saturated fat
3. Monounsaturated fat
4. Polyunsaturated fat (Omega-6/omega-3 fatty acids)
Food securty
Food secure- have access at all times to the kinds and amounts of food necessary to enjoy and active, healthy life. Lower food security associated with increases in 10 chronic diseases. 12.7% of US households experience food insecurity at some point. (near or below poverty, single-parent households, black & Hispanic households, single adult living alone)
Biological influences of weight regulation
Lateral Hypothalamus (LH):
* Triggers hunger
* Stimulation leads to hunger – even if full
* Lesion leads to no signs of hunger (self-starvation)
* Secrets hormone orexin, hunger-triggering
Ventromedial Hypothalamus (VMH):
-triggers satiety
-stimulation causes an animal to STOP eating
-Lesion leads to hunger
Adipocytes- collapsible body cells that store fat
* Fat-cell hyperplasia — adipocytes
divide when they reach maximum
capacity
* Once fat cells increase, they never
decrease
* ~30 billion in average weight
person, up to 200+ billion in
severely obese population
* Increased feelings of hunger
linked to the number of
adipocytes
Short and Long Term Appetite Regulation
Short-Term Appetite Regulation:
-When glucose levels rise, insulin productions increases by pancreas. Helps convert glucose into fat/energy.
-As time passes since our last meal, glucose levels naturally fall. Plus the insulin converts glucose into fat, we start to feel hungry
again.
-Cholecystokinin (CCK): satiety hormone released by the intestine;
suppresses appetite
-Ghrelin: appetite stimulant produced by stomach, rises 1-2 hours
before meals
-Peptide YY (PYY): appetite suppressant
Long-term:
-Leptin signals normal brain to suppress
hunger
-Laboratory mice with a defective gene for
leptin produces too little leptin & become
obese
-Leptin levels increase with body fat – lower
leptin levels in those with less body fat
-Gives support for set-point theory
Basal Metabolic Rate (BMR)
- Body’s base rate of energy expenditure
- Influenced by heredity, age, gender, activity level and body
composition (fat tissue has a lower metabolic rate)
Set point Hypothesis:
* The idea that each person’s body weight is genetically set
within a given range, or set point, that the body works hard to
maintain
* When body weight falls below, an increase in hunger and a
lowered metabolic rate may act to restore the lost weight
* Based on evolutionary perspective
BMI & Obesity & CBT Treatment
BMI: Underweight: <18.5, Normal= 18.5-24.9, overweight= 25-29.9, class 1 obesity- 25-29.9, class 2- 25-39.9, class 3- 40+
Obesity (BMI30-40+):
Weight affects physical & psychological
well-being
Weight stigma (weight bias)
Body mass index (BMI) – measure of
obesity calculated by dividing body
weight by the square of a person’s height
Treatment and Prevention:
Dieting
Successful weight loss defined as ~10% reduction of
initial weight, maintained for 1+ year
55% of adults would like to lose weight
27% actively trying to lose weight
Why Diets Fail
Not accurate at estimating calorie needs
Dieters underestimate consumption
Unrealistic expectations & struggle with compliance
Lack of post-treatment following weight loss
Behavioral and Cognitive Therapy:
Most behavior modification programs include the following
components:
Stimulus control
Self-control
Aerobic exercise
Contingency contracts
Social support
Careful self-monitoring
Relapse prevention therapy
Cognitive Behavior Therapies (CBT)
Focus on interdependence of feelings, thoughts, behavior, consequences,
social context and physiology
Eating habits and attitudes must be modified for weight loss to be maintained
Eating Disorders & History
Eating Disorders:
Anorexia nervosa
Characterized by persistent food intake restriction, fear of gaining
weight, BMI <18, distorted body image
0.6% US population meets criteria
Bulimia nervosa
Characterized by alternating cycles of binge eating and
compensatory behaviors to prevent weight gain (e.g., vomiting,
laxative abuse, exercise, fasting)
1% of US population
Binge-eating disorder (BED)
Binge-eating episodes (eating a large amount of food) create
distressed feelings but no compensatory behaviors
2.8% US population
History and Prevalence:
Before the 1970s, generally only found in upper-middle class
women in Western culture
* 10:1 ratio women to men in the past; now 2:1 ratio
* Found across genders, age, racial/ethnic and sexual orientation
groups
* Believed to be underdiagnosed, particularly for marginalized
groups and low SES
* Male eating disorders now receiving more attention
* Muscle Dysmorphia: body image dissatisfaction, excessive
desire to develop a more muscular build
