Health Psych Chapter 7 Exercise, Sleep, and Injury Prevention

How can we measure how physically active you are?

BMR Calorie

sleep debt

Cannot be repaid by one long sleep Slows reaction times and increases errors on visual attention tasks Is predictor of depression

metabolic syndrome

Cluster of conditions that include increased blood pressure, high blood sugar level, abdominal obesity, low HDL cholesterol level, and high triglyceride level •Occur together and increase a person's risk of heart disease, stroke, and diabetes •Closely linked to obesity, lack of physical activity, and insulin resistance •Lower prevalence estimates in adults who exercise regularly, especially resistance exercise

cognitive behavioral therapy for insomnia

Cognitive-behavioral therapy for insomnia (CBT-I) targets underlying insomnia causes Treatment is individually tailored and may include a variety of approaches -Stimulus control therapy, relaxation training, sleep environment improvement, sleep restriction, biofeedback, sleep hygiene

Zeitgebers

Environmental cues, such as the light-dark cycle, that entrain circadian rhythms timekeepers

How are sleep and exercise related?

Exercise improves sleep, and sleep improves athletic performance and many other facets of our well-being.

FFI

Fatal familial insomnia genetic mutation fatal is a rare genetic degenerative brain disorder. It is characterized by an inability to sleep (insomnia) that may be initially mild, but progressively worsens, leading to significant physical and mental deterioration. death of 9 months after onset Can't go into deep REM sleep Prions build up in the thalamus

Unintentional injury

Harm that is accidental, not meant to occur

intentional injury

Harm that results from behaviors designed to hurt oneself or others.

Tips for improving sleep

Set a bedtime that is early enough for you to get at least 7 hours of sleep. Don't go to bed unless you are sleepy; if you don't fall asleep after 20 minutes, get out of bed. Use your bed only for sleep and sex. Limit your exposure to bright light in the evening; turn off electronic devices at least 30 minutes before bedtime. Don't eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack; avoid consuming caffeine in the late afternoon or evening. Avoid consuming alcohol before bedtime; reduce your fluid intake before bedtime. Exercise regularly and maintain a healthy diet

What are some things that can influence sleep patterns?

Sleep patterns influenced by genes, work schedule, Internet, and other diversions Insufficient sleep related to SES, race, ethnicity, workplace, neighborhood, and other social factors

poor sleep

Takes toll on physical and psychological well-being •Partial sleep loss; sleep restriction; short sleep •Insomnia 10 other sleep-wake disorders

Basal Metabolic Rate (BMR)

The metabolic rate of a nongrowing, resting, fasting, nonstressed endotherm. Includes about 50% to 70% of total energy your body burns for functioning of cells and vital organs; 7% to 10% for breaking down food; remaining percentage is result of everyday physical activity

How is sleep in the US?

Today, however, more than one quarter of adults in the United States report not getting enough sleep, and about 10% experience chronic insomnia

cardiorespiratory endurance

aka Aerobic Fitness •Ability of the heart, blood vessels, and lungs to supply oxygen to working muscles during physical activity for prolonged periods of time •Most important attribute of physical fitness; VO2 ,VO2max •Includes muscular strength, muscular endurance, flexibility, and body composition

Sleep Disorder

any problem with sleeping

NREM-3

deep sleep older adults speed less time in this night terrors sleep walking sleep talking

NREM-1

early 5-10 mins can awake easily

Ghrelin

horomone that is involved with letting us know when we are hungry

Short Sleep Duration

less than 7 hours each night

metabolic flexibility

metabolism adapts to what we are doing and what we eat

metabolic inflexibility

metabolism has a hard time adapting to what we are doing and what we eat

sleep restriction

only can sleep in bed and increase time in bed associate bed with being asleep

NREM-2

preps for stage 3 little harder to wake up

REM

rapid eye movement dreams mind consolidates information sleep paralysis

new born sleeping patterns

•15 to 17 hours daily; one- to three-hour segments •Sleep needs decrease with age as brain develops

Circadian Rhythm

•24-hour cycle of night and day •Internal biological clock •Zeitgebers, or "timekeepers" •Gender and age differences

adult

•Average 6.8 hours sleep per day on weekdays, 7.4 hours a night on weekends for North American adults •Social environmental factors impact group differences •Social jet lag •Insufficient sleep correlates

physical activity

•Bodily movement produced by skeletal muscles •Requires energy expenditure

sleep stages

•Brain operates on 90-minute biological rhythm—four distinct sleep stages

Motives of People Who Are Most Likely to Stick with Exercise Programs

•Enjoy exercise and believe in individual responsibility for personal health •Have previously formed the habit of regular exercise and come from families that exercised •Have social support for exercising from relatives, friends, and coworkers •Have a favorable attitude and a strong sense of self-efficacy toward exercising and toward self as athletic

How much physical activity is needed?

•Healthy adults between the ages of 18 and 64 years •Minimum, moderate-intensity physical activity •At least 30 minutes, five days each week OR At least 75 minutes of vigorous-intensity physical activity throughout the week

anerobic exercise

•High-intensity exercise Performed for short periods of time (usually) Examples include weight training and sprinting

Psychological Benefits of Regular Exercise

•Improved mood and improved sense of well-being •Increased buffer against stress, anxiety, and depression •Predicts better cognitive functioning and reduced risk of dementia and Alzheimer's disease

Effects of Chronic Sleep Loss

•Increased body weight, BMI, and obesity •Higher percentage body fat •Increased ghrelin and decreased leptin •Elevated levels of cortisol •Suppressed immune functioning and chronic inflammation •Insulin resistance •Cardiometabolic disease promotion •Impaired concentration, memory, and creativity

Importatn effects of chronic sleep loss

•Increased ghrelin and decreased leptin •Elevated levels of cortisol

Physical Activity as Protection Against Chronic Illness

•Increased physical strength, maintaining bone density through regular exercise; osteoporosis •Reduction of risk for chronic adult illnesses: cardiovascular disease, certain cancers, diabetes, and metabolic syndrome •Lower triglycerides, lower LDL cholesterol levels, and higher HDL cholesterol levels •Delay of some age-related declines in white blood cells

aerobic exercise

•Light-to-moderate-intensity exercise Performed for extended period of time Examples include swimming, cycling, and runnin

weight control

•Lower ghrelin during aerobic and resistance exercise •Elevated peptide tyrosine-tyrosine (PYY) after aerobic exercise •Reduced feelings of hunger after aerobic and resistance exercise

Calorie

•Measure of food energy equivalent to the amount of energy needed to raise temperature of one gram of water to one degree Celsius

For Additional Health Benefits in exercise besides minimum?

•Moderate-intensity physical activity should be increased to about 300 minutes per week •Muscle-strengthening activities involving major muscle groups should be done on two or more days each week •Aerobic exercise and weight-bearing aerobic exercise

Is It Ever Too Late to Begin Exercising?

•Muscle strength more than doubled in resistance groups trials •Aging females in exercise group increased muscle mass and strength •Benefits associated with lower morbidity and mortality among physically active older adults

aerobic exercise and neuroimaging

•Neuroimaging data vividly demonstrate one benefit of aerobic exercise: increased activity in the prefrontal cortex, the part of the brain that plays a key role in planning and emotional regulation

Work schedule and stress. How does it affect sleep?

•People who work long hours, at multiple jobs, and those who do shift work report poor sleep and host of negative consequences •Fatigue, sleep loss, and a host of health and safety risks •Cognitive decline •Stress •Pain-related sleep loss Fatigue, sleep loss Type-2 diabetes, cardiovascular disease, metabolic syndrome, certain cancers, autoimmune disorders, death Cognitive impairments On-duty impairment

Physical Exercise

•Planned, repetitive, and purposeful physical activity •Improves or maintains one or more aspects of physical fitness

Narcolepsy

•Sleep attacks; abnormal REM sleep •Trigger gene; deficiency in hypothalamus cells that produce hypocretin

Injury control and sleep

•Sleep deprivation increases risk of human error-related accidents •In 2015, 214,008 Americans died from injuries, most often due to motor-vehicles crashes, poisoning, firearms, and falling

Best Interventions for Individuals

•Stage is matched to readiness and realistic expectations of the participant •Variety of behavior change techniques (BCTs) are employed •Focus addresses increasing participants' motivation, intentions, and perceptions of behavioral control and exercise self-efficacy

sleep apnea

•Temporary cessation of breathing •Higher risk with higher BMI •Most common is obstructive sleep apnea; some help from CPAP

mHealth

•Use smartphones and other mobile technologies to promote health and well-being •Associated with a small overall decrease in sedentary behavior and a moderate increase in physical activity levels

physical fitness

Includes set of attributes or characteristics that people have or achieve that relates to ability to perform physical activity •Muscular strength •Muscular endurance •Flexibility •Body composition

Best Interventions for Community Programs

Involve individual and environmental factors, including demographic, biological, psychological, and social/cultural factors and public policy

LDL vs HDL

LDL = low density lipoproteins (bad cholesterol), blockage HDL = high density lipoproteins (good cholesterol) push against wall of blood vessels

types of sleep

NREM and REM

Non-Rapid Eye Movement

Non-rapid eye movement (NREM-1; NREM-3) and rapid eye movement (REM) •Different brain waves, breathing changes and muscle tension, other bodily changes

Why don't more people exercise?

Percentage of people who exercise regularly declines with age and varies significantly across socioeconomic and ethnic groups •Reluctance to exercise, or fear of exercising too much •Individual beliefs regarding health benefits (exercise self-efficacy) •Attitudes about exercise (forecasting myopia) •Sedentary lifestyle •Environmental barriers (neighborhood walkability) •Lack of resources for exercising

physical activity and cancer

Physical activity is safe and has benefits for many cancer patients, including slowed disease progression, reduced recurrence and better prognosis, lower levels of fatigue and distress during treatment, and higher quality of life •May be a teachable moment •COM-B behavior change model •Behavior Change Techniques (BCTs)

How does poor sleep affect health?

Poor sleep undermines health in many ways, not just by draining our energy, but also by making us more prone to unintentional injuries, which are the leading causes of death from ages 1 to 44 and a leading cause of disability for all ages, regardless of gender, socioeconomic status, and race/ethnicity. Despite popular belief, most injuries are not "accidents" but instead are predictable and preventable.

Hazards of Exercise

Poses Some Hazards If Done to Excess •Exercise-related injury •Death (sudden cardiac death) •Compulsive exercise •Exercise addiction; behavioral addiction