knes

Question 1

what is the human movement paradigm?

Answer 1

a concept that describes different types of movement and how they all impact health and well being

Question 2

the human movement paradigm

Answer 2

exercise- largley covered already, could be more fitness focused

physical activity - could me more health focused

sedentarism- what do you do in between activities? how much do you sit?

all these factors contribute to your health and well being

Question 3

how long does the average adult spend sitting in a day?

Answer 3

most adults will spend more than 55% of their day sitting

Question 4

how to do the self assessment for sitting?

Answer 4

ask yourself how many minutes per day do you spend:
- on your feet
- reclined on your bed or on a couch including sleep
- seated

Question 5

what are the two types of guidelines?

Answer 5

the ACSM guidelines and the HHS Physical activity guidelines

Question 6

ASCM guidelines

Answer 6

• more fitness focused
  -more detailed
• less “accessible”

Question 7

the HHS physical activity guidelines

Answer 7

• more focused on general physical movement, meant to decrease sedentary behavior
• move more, sit less

Question 8

what are the two approaches to combat the physical activity crisis?

Answer 8

1. change the environment to influence heath choices
   2.look beyond the guidelines and focus more on promoting behavioral aspects of movement

Question 9

what are the effects of sitting on health?

Answer 9

• individuals who spend a large portion of their day seated had an increased risk of cardiovascular disease vascular disease by 33%
• individuals who are physically inactive have an increased risk of all cause mortality

Question 10

how does one combat sedentary behavior?

Answer 10

park farther away from the entrance to door, take the stairs, move more sit less

Question 11

how does regular physical activity modulate the effects of sitting time?

Answer 11

• individuals who are highly active and spend more than or equal to 420 minutes per week doing physical activity have no increased risk of all cause mortality no matter how much time they spend sedentary

Question 12

how long will the average american spend looking at a device?

Answer 12

44 years

Question 13

how do you do a self assessment of your screen time?

Answer 13

calculate how many minutes you with a screen including you phone, laptop, tablet, and tv

Question 14

T or F: males spend more min/ per day on a screen

Answer 14

true

they spend 211 mins/ day while females spend 175 min/day, p<0.001

Question 15

screen time before bed is associated with what?

Answer 15

poor sleep out

Question 16

t or f: using your phone before bedtime decreases your odds of bad sleep

Answer 16

false: it increases

Question 17

being on your phone 31-46 minutes before bed increases you odds of peep sleep by how much?

Answer 17

3-4 fold increase

Question 18

spending 16-30 on your phone before bedtime increases increases your odds of poor sleep by how much?

Answer 18

double

Question 19

spending more than 60 minutes in the phone before sleep increases odds of poor sleep by how much?

Answer 19

7.5 fold increase

Question 20

holding the screen at _____ angle can put up to _______ of pressure on your neck

Answer 20

60 degree, 60 lbs

Question 21

is behavior change hard?

Answer 21

yes because it takes self discipline, it’s easier to continue doing what you already have, and you may not have the motivation to chabge

Question 22

is motivation need to make a change?

Answer 22

yes

Question 23

Expectancy Value Approach

Answer 23

based on motivation and behavioral needs

2 factors: value (importance) and expected outcome

Question 24

how is expected outcome measured for Expectancy Value approach? how is value measured?

Answer 24

measures by success and failure

• value is measured by low and high

Question 25

high expected outcome and high value = any other combination of low or high =

Answer 25

-successful adoption -failure to adopt outcome

Question 26

Trans theoretical model of behavior change

Answer 26

- preconception: change is not on your radar -contemplation: you are thinking of making a change - preparation: you are developing a plan to make this change - action: you are actively changing - maintenance: you have maintained the change for 6 months

Question 27

who was the TTM first introduced and applied to?

Answer 27

smokers

Question 28

T or F: the TTM is strictly cyclical

Answer 28

F: people can move between the stages at any point

Question 29

Decisional Balance

Answer 29

a method of weight pros and cons for a specific change to determine if you are ready willing and able to make the change

Question 30

what are the 4 questions associated with decisions balance?

Answer 30

1. what would be good about not changing 2 what would be good about changing 3 what would be bad about not changing 4 what would be bad about changing

Question 31

how to develop problem solving skills

Answer 31

1. anticipate the problem and make a plan for it 2. reframe - instead of thinking what went wrong think what lesson have i learned 3. it’s not failure it’s feedback 4 avoid all or nothing mindset

Question 32

Self efficacy theory

Answer 32

. self efficacy is your perception of your ability to perform and specific task/behavior - self confidence is a combination of self esteem and general self efficacy

Question 33

with the self efficacy theory, the higher your self efficacy the what?

Answer 33

the more likely you are to make and maintain a change

Question 34

sources of self efficacy

Answer 34

- previous performance accomplishments (the biggest indicator) - vicarious experiences (modeling) - persuasive behavior (social supprt) - physiological and effective states

Question 35

theory of planned behavior

Answer 35

degree of personal control one has over their own behavior attitudes and belief influence intention which then influences behavior

Question 36

what is the predictor of behavior in the TPB? how do we evaluate it

Answer 36

intention we evaluate intention through identifying behavioral attitudes, subjective norms, perceived behavioral control

Question 37

what are the limitations of the TPB

Answer 37

repeatability of behavior and elapsed time from intention to behavior

Question 38

what are the limitations of the TRA

Answer 38

repeatability of the behavior, elapsed time from intention to behavior, only applies if you have perceived control

Question 39

Social ecological model (when are interventions most effective?)

Answer 39

model that suggests in order to make a change it necessitates a change in environment - interventions are most effective when they address the individual, the social environment, the physical environment and policy

Question 40

what are the layers of the social ecological model?

Answer 40

individual- skills, beliefs, attitudes interpersonal - social network organizational - environment, ethos community- cultural values and norms

Question 41

what’s is the goal of environmental manipulation?

Answer 41

to lake the healthy behaviors more convenient and the unhealthy behaviors less convienet

Question 42

motivational interviewing

Answer 42

a counseling technique that is client focused and works to resolve ambiguity and strength personal motivation

Question 43

MI strengthens internsic motivation using:

Answer 43

- development of discrepancy - support self efficacy - roll with resistance - expressions of empathy

Question 44

what is change talk:

Answer 44

person statements about what they want to change and why they want it to change

Question 45

what is change talk needed to help with?

Answer 45

needed to help facilitate change and develop internal motivation for change

Question 46

what is reflection? what does it do?

Answer 46

it’s like holding up a mirror, restating persons statements back to them aka what you heard them say - improves the clarity of the conversation, makes the person feel heard, and helps you focus on the conversation