Expert answer:minimum of 5 complete and grammatically correct se

Expert answer:Chapter 15Instructions You need to answer this one question in a minimum of 5 complete and grammatically correct sentences. You must write your answer in your own words and not directly use the authors’ writings from the textbook or from some other source. You have to compose in essay format (no outlining/listing).Question Explain how exercise can be beneficial to persons experiencing depression, anxiety and stress? Your explanation has to address each of these three mental conditions.
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Chapter 15 Exercising
• Regular activity to improve, maintain fitness
• Fitness – low health risk, daily task and emergency performance &
enhanced satisfaction
CardiorespiStrength
Flexibility
ratory
• Activity and fitness areas
Isometric
√
Isotonic
√
Isokinetic
√
Aerobic
√
Anerobic
Stretching
Other
Other
√
√
Biological determinants
• Movement – kinesthetics
– Contract & relax
• Oxygenation & improved circulation
• Stretching
• Muscular tension relief
• Injury risk reduction
• Neurochemical “high”
Psychological determinants
• Motives
–
Fitness
Weight management
Health & longevity
Recreate
Other
• Self-efficacy
– Control over personal functioning
Sociological determinants
• Social networking
• Income & education levels
• Exercise evolution
–
40s – Framingham
50s – sedentary workers
60s – active workers
70s – Harvard Univ. alumni
80s – Nurses Health Study
00s – Toronto Symposium
Risks and benefits
• 15-20 min. daily reduces CVD risk
• 30 min. most days reduces all cause mortality, cardiovascular disease,
colorectal cancer, type 2 diabetes, osteoporosis, sleep disorders and
dementia
• Gender similarity
• Exercising decreases depression, anxiety
Relative risks of stroke among
& stress
Harvard alumni, 1977 to 1990,
according to energy expenditure
• Improves cognitive
estimated in kilocalories per week
from blocks walked, stairs climbed,
functioning
and sports or recreational activities
performed in 1977.
Health behaviors related to exercising
• Healthy
– Moderate and vigorous (highly) active
– Functional fitness activities
• Illness and sick role
– Inactivity history
– Test, prescribe & monitor
– Monitor (over or under) exercising
• Impaired role
– Rehabilitative exercises
– Adjust to limitations (e.g., osteoarthritis)
Strategies for improving adherence
• About 46% moderately, vigorously or functionally active
• 54% insufficiently active
• Campaigns and “point of decision” prompts
• Behavioral and social interventions
• Only 15-20% will comply with exercise program
• Drop-out factors: “not enough time,” age, inexperience, smoker, and injury
• Boost to 50-60% compliance
• Contracting, self-monitoring, sound instructing, modeling, goal-setting, buddying &
preventing relapse (abstinence violation)
Summary
• Types of physical activity and areas of fitness
• Prominent biopsychosocial determinants: kinesthetics, motives for
exercising and social support
• Risks and benefits are U-shaped
• Strategies and theories help meet fitness guidelines
Check your health risk: exercise and physical
activity
1. Whenever the urge to exercise comes over me, I sit down until the
urge goes away.
2. My family history of heart disease means that I am going to have a
heart attack whether I exercise or not.
3. When it comes to exercise, I subscribe to the motto, “No pain, no
gain.”
4. I have changed jobs in order to have more time to train for
competitive athletic events.
Check your health risks
1. I use exercise along with health eating as a means of controlling my
weight.
2. People have advised me to start an exercise program, but I just
never seem to have the time or energy.
3. One of the reasons I exercise is that I believe that a person can’t be
too thin and that exercise will help me continue to lose weight.
4. I may begin an exercise program when I’m older and in good shape.
Check your health risks
9. I’m too old and out of shape to begin exercising.
10. I’d probably have a heart attack if I started to jog or run.
11. I’d like to exercise, but I can’t run and walking doesn’t help.
12. I try not to let injuries interfere with my regular exercise.
Working out at neighborhood playground
Do you see opportunities to use the ‘fitness’
equipment?
Think of some exercises for each station
Be creative
Curls (no dips); how about the ‘lats?’
The kids can play along, too
Schedule your exercising
Yesterday – What did you do?
Examples:
_______________________
Walked from/to parking
lot
6a
Took stairs
12p
_______________________
Performed postural
exercises
6p
_______________________
Worked-out weight/
cardio room (15-20 min.)
Schedule your exercising
6a
Today – What are you going to Examples:
do?
Walk from/to parking lot
_______________________
Take stairs
12p
_______________________
Walk a couple of times
around the block
6p
_______________________
Perform stretching
exercises
Schedule your exercising
Tomorrow – What will you do?
Examples:
_______________________
Perform calisthenics at
playground or par course
_______________________
Clean apartment of
townhouse
6a
12p
6p
_______________________
Performed back
exercises (e.g., specific
stretches, pelvic tilts, and
relaxing breathing)
Applying self-efficacy theory
Let’s say you want to “coach” someone to perform a behavior.
Construct some statements you can voice to your client that appeal to:
• efficacy expectation (e.g., “You can do it!”), and
• outcome expectation (e.g., “Good things will happen if you do it.”)
Now put your statements together into one sentence, voice it to the
client, and then encourage him/her to repeat it in “I” statements. (e.g.,
“I can do it and I can expect good things after I do it.”)
…
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