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35 Cards in this Set
- Front
- Back
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Why take the course?
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1. Many sedentary lifestyles
2. Lack of adherence - 60/70 % who start program stop within 6-9 months. |
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What is the difference between physical activity, exercise and fitness?
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1. PA: anytime we engage in movement
2. Exercise: Planned, free-time, doing for outcome 3. Fitness: underlying structures to engage in PA: musculoskeletal, cardiovascular, etc. |
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Exercise Craze - who were the main people
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1. Jane Fonda
2. Richard Simmons 3. Jim Fixx - runner - died at 52 heart attack |
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Emergence of Ex. Psychology (3 reasons)
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1. Emphasis on physical appearance
2. Exercise helped reduce stress 3. Individual responsibility to maintain/improve health |
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Positive Experience - characteristics
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1. Confident in training/skills
2. Listened to 3. Respected 4. Confidentiality 5. Instructions communicated clearly |
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Effective communication characteristics
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1. Listen!
- Active - Appropriate eye contact - take notes as needed - paraphrase - open-ended questions |
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Ethical Concerns in profession
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1. Client confidentiality
2. Supplements/nutrition advice 3. Medical advice 4. Professional boundaries 5. Multiple-role relationships 6. Ads and Self-promotion |
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What is social justice?
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1. Exercise - RIGHT (not privilege) for everyone in a just society.
2. Shapes current patterns of access, opportunity and support. |
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How does social justice and exercise affected in individuals?
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1. Discrimination
2. Limited access/resources 3. Social norms |
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How does social justice and exercise affected in neighborhoods/communities?
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1. May not support PA
- socially - environmentally |
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What are some attributes of social justice?
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1. Fairness
2. Equity in distribution of power/resources 3. Just/fair institutions/policies 4. Well-being sufficiency |
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Micro environments include...
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1. Deals with individual
2. "Direct Contact" - people/institutions we interact with - family/friends/co-workers 3. Find ways to intervene and make PA easy to accomplish. |
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Macro environments include...
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1. Culture and Subculture
2. Societal Blueprints - values/beliefs/policies. 3. Examples: institutional discrimination, policies on transportation, air quality, etc. |
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How can you improve macro environment PA through intervention?
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1. Urban planning
2. Neighborhood walking groups 3. Public facilities 4. PE reform |
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What do we need to remember in terms of social justice and the individual/behaviors?
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1. Behaviors are complex and stem from SOCIAL, CULTURAL and ENVIRONMENTAL factors.
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What did the mayor of Oklahoma City do in terms of health awareness?
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1. He did a 1 million pound challenge
2. Focused on least healthy zip codes but had poor participation - SO he sent out a messenger door to door. |
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List some characteristics of how PA is affected by being colored/low SES/ or woman.
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1. Less access to safe places exercise
2. Less leisure time/energy 3. Less encouragement norms. 4. More stressful living conditions |
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What is a sun-down town?
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1. Towns leave out non-white individuals
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What are some ways racial discrimination is seen?
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1. Lower levels of population SES of certain groups such as african americans.
2. Residential segragation - sundown towns 3. Psychological distress. BASICALLY PA MAY BE ADDED STRESSOR AND TOO MUCH TO HANDLE. |
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What is culture?
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1. Social heritage/tradition
2. Shared way of life 3. Ideals, values, rules for living |
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What is Healthy People 2020?
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1. guidelines
2. objectives 3. goals - set by federal gov |
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What are the Four Overarching Goals of HP 2020?
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1. Attain high quality, longer lives
2. Achieve health equity, eliminate disparities 3. Create social/physical environments 4. Promote health across all stages |
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When you have healthy behaviors what are the stats regarding health disease? (less likely)
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1. 66/65 % less likely to die early from cancer/cardiovascular disease.
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Inactivity contributes to around ________ % of heart disease, cancer, and stroke.
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50 %
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ACSM Recommendations for PA
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1. Cardio Exercise: 150 min of MPA/wk
2. Resistance and Flex: 2-3 days/wk 3. Neuromotor (balance, agility): 2-3 days/wk for 20-30 min |
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Amount of activity children/adolescents should get? (ages 6-17)
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1. 60 minutes per day
2. Vigorous 3 days/week 3. Bone/strength 3 days/week |
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_______ % of adults worldwide are inactive.
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31 %
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What is the Healthiest State Initiative?
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1. Gov Brandstad - Iowa healthiest state by 2016 - currently 16th.
2. Initiatives: Blue Zone Communities, Live Healthy Iowa |
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Trends show that as education level increases - PA level _____________________.
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1. Increases
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As you age, you're likely to get the _____________ amount of aerobic activity, but far ___________ strength activity.
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1. Same - aerobic
2. Less - strength |
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What are the keys to motivational interviewing?
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1. CLIENT DRIVEN
2. Elicit behavior change 3. Examine and Resolve Ambivalence 4. Client Suggestions |
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What are the four core principles of motivational interviewing?
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1. Resistance and Reluctance - challenge current behaviors/offer new perspectives.
2. Empathy - understand their perspective. 3. Support Self-Efficacy - belief in ability to make change. 4. Discrepancies - explore between current/ideal life. |
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What does OARS stand for in Motivational Interviewing?
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O: Open-ended questions
A: Affirm R: Reflective Listening S: Summarize |
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Good strategies in Motivational Interviewing...
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1. Review typical day: focuses on lifestyle not behavior
2. Looking back: life prior to behavior problems 3. Decisional Balance: pros/cons to behavior change |
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How to discuss change?
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1. Feedback - achievements
2. Explore your ideal self 3. Look forward - future w/ or w/o change 4. Explore confidence and importance |
