what are the types of physical activity?
1) isometric
2) isotonic
3) isokinetic
4) anaerobic
5) aerobic
isometric exercise
contracting muscle against immovable object
EX. pushing against a solid wall
isotonic excercise
contraction of muscles and the movement of joints
EX. weight lifting
isokinetic exercise
moving muscles and joints against resistance
EX. using specialized equipment that adjusts the amount of resistance according to the amount of force applied
anaerobic exercise
short, intensive bursts of energy with no increase in oxygen use
EX. short-distance running
aerobic exercise
involves increased oxygen use
EX. jogging, cycling
what are some reasons for exercising?
-increases muscle strength, muscle endurance, flexibility
-weight control
-increases aerobic fitness, which helps lower heart disease risk
exercise and weight loss
exercise does not produce much weight loss through burning calories
EX. 2 doughnuts = 30 minutes of tennis
-sitting is a health risk
physical activity and cardiovascular health
physical activity reduces CVD risk by 35%
-reduces risk of diabetes, high cholesterol, and high blood pressure
-physically active women have lower rates of ischemic stroke
physical activity and biological sex
women benefit as much as men from physical activity
physical activity and cancer
lower risk of breast and colon cancer
physical activity and osteoporosis
exercise protects against osteoporosis, a reduction in bone density due to low calcium levels
physical activity and diabetes
reduces type 2 diabetes because exercise controls weight and improves insulin resistance
-can help manage type 1 diabetes
physical activity and mental health
individuals that exercise are less depressed than those who don't
-can reduce anxiety
-can reduce stress
physical activity and cognitive functioning
can improve attention, processing speed, memory, and executive functioning in adults
-physically fit children show better memory performance (hippocampus)
improving exercise rates
only 33% of Americans meet exercise guidelines
interventions to increase physical activity
-informational interventions
-behavioral and social interventions
-environmental interventions
informational interventions
Seek to increase public awareness of the importance of physical activity and its benefits
-"Point of decision" prompts may help increase physical activity
behavioral and social interventions
teach people skills so they can adopt and maintain physical activity
EX. gym classes increase activity during school but not outside of school
-social interventions create an environment that makes it easier for people to adopt and maintain physical activ
environmental interventions
seek to enhance access to places for physical activity
EX. sidewalks, parks, playgrounds
-seeing people exercise can motivate a person to engage in physical activity
What is Healthy People 2020?
a set of goals and objectives with 10-year targets designed to guide national health promotion and disease prevention efforts to improve the health of all people in the US
what are the goals for healthy people 2020?
1. increasing the quality and span of healthy life
2. eliminating health disparities
well-year
a completely well year; void of ill-being or health-related problems
health expectancy
the number of years a person is free from disability
-men is 68 years
-women is 72 years
life expectancy
The average number of years an individual can be expected to live
-men is 76 years
-women is 81 years
health disparities
health differences that are linked with social, economic, and/or environmental disadvantages
-MOST documented health disparities in the US
African Americans and health disparities
have a shorter life expectancy than European Americans
-higher infant mortality rates, homicide deaths, and rates of CVD, cancer mortality, and diabetes rates
-lower health expectancy
*inadequate medical treatment and access to medical care
*limited healt
Native Americans and health disparities
have a shorter life expectancy than European Americans
-higher rates of infectious illness
*low economic status, lack of access to medical care, and poor health literacy may also explain these disparities
Latino/a Americans and health disparities
do not show poorer health rates as much as African Americans do
-more likely to develop diabetes, obesity, and hypertension compared to European Americans
Asian Americans and health disparities
have a lower infant mortality, longer life expectancy, fewer lung and beast cancer deaths, and lower CVD rates than other ethnic groups
-have longest life expectancy and best health of any ethnic group in the US
Health disparities for those that have attended college?
live longer and healthier lives with lower rates of infectious and chronic diseases
challenges for health psychology
-acceptances by other health care practitioners
-escalating costs
-health psychologists need to justify the cost of their services
future challenges for health care
-helping older people achieve and maintain healthy and productive lifestyles and adjust to chronic illness diagnoses
-increasing diversity within the health care system to help reduce disparities
factors that contribute to high costs
-expensive technology
-specialists
-administrative costs
-inappropriate treatments
-profit-orientated system
adjusting to changing health care needs
chronic illness is the leading cause of death but health care system is focused on providing acute care for sick people
increase primary prevention
immunizations and lifestyle changes that can prevent illness
-poses few risks and offers many benefits
increase secondary prevention
screenings for disease to treat people in early stages
-can be costly
cell phone use
college aged men and women equally likely to use seat belts
-women are more likely to use cell phones while driving
rape and sexual assault
3% of college women and 1% of college men have been raped in the past school year
-2 times as many women report being target of attempted rape
-10% of college students report emotional abuse in dating violence; 2% report physical abuse in last year
suicide
11% of college women and 8% of college men have contemplated suicide in the last school year
-2% have attempted suicide
3 elements of self compassion
1) self-kindness v. self-judgement
2) common humanity v. isolation
3) mindfulness v. over-identification
Five Languages of Love
1) Words of Affirmation
2) physical touch
3) receiving gifts
4) quality time
5) acts of service