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L11 exercise psychology (+ ch 24)

Terms in this set (103)

what are the primary risk factors for CHD in the general US population?
physical inactivity, smoking, cholesterol, high blood pressure
what are 5 reasons why people should get fit?
prevent illness, prevent obesity, improve bone strength, improve sleep, reduce stress
what are 4 social benefits of physical activity participation?
encourages connectedness, improves social skills, prolongs independent living for older people, reduces isolation
what are 3 environmental benefits of physical activity participation?
reduces traffic congestion, air pollution, noise
what are 4 economic benefits of physical activity participation?
creates employment, draws tourism, becomes transport, reduces absenteeism
what are 6 psychological benefits of physical activity?
reduces depression, reduces anxiety (state & trait), improves mood, buffers stress, improves cognitive functioning, increases social integration
what findings have been demonstrated in regards to neuroplasticity after cardiovascular exercise?
better performance on visual pattern separation tasks & mem
what findings have been demonstrated in regards to neuroplasticity after 6 monts of resistance training in elderly?
improved cognitive functioning (incl. mem)
what findings have been demonstrated in regards to executive functions in children with adhd & exercise?
high levels of physical activity associated with better ef
what are executive functions?
cognitive functions that serve to maintain appropriate problem solving to attain future goal
according to the exercise and mental health continuum, for which people is exercise used as a treatment?
mental ill (a)
according to the exercise and mental health continuum, for which people is exercise used as a prevention?
mentally healthy (c)
what does regular exercise have the potential to do?
keep stress & negative emotions in check, reduce risk of serious disorders
given that physical inactivity is a factor in the development of mental illness, what should physical activity be?
a factor in care & treatment of mental illness
what is exercise participation motivation influenced by?
personal, situational & task factors
what are some characteristics of people who are more likely to be physically active?
family's practice exercise, have positive attitudes towards exercise, self perception has mover, take responsibility for their health
from an educational approach, how would you encourage exercise adherence?
increase knowledge of benefits of physical activity
from a behavioural approach, what 5 techniques would you use to encourage exercise adherence?
reinforcement, contracting, self monitoring, goal setting, increase self efficacy
what are 4 elements of a program design that would increase exercise adherence?
increased social support, convenient times, monitor progress, self paced
what is choice to be sedentary not due to?
lack of education about benefits of exercise
what are some predictors of inactivity? (mainly social factors)
low ses (lack of resources), minorities, obesity, limited exercise history
what are 6 barriers to exercise?
no time, fatigue after work, limited facilities, limited willpower (or self discipline), children, negative self talk
what are 6 ways to overcome barriers to exercise?
increased awareness, change is achievable, gradual start, choose enjoyable activity, exercise with others, cost/benefit analysis
what are 2 behaviour modification strategies that can be used to increase exercise adherence?
exercise cues, make commitment w rewards
what are 3 types of exercise cues that can be employed as behaviour modification strategies to increase exercise adherence?
schedule appointments, activity logs, check in system
what are 5 exercise adherence intervention models?
classic learning, health belief, social cognitive, transtheoretical, ecological
based on classic learning theories interventions, how would you increase exercise adherence?
break behaviour into smaller goals to incrementally achieve the overall goal , use reinforcement
based on the health belief intervention model, how would you increase exercise adherence?
adoption of health behaviour depends on perception of 4 factors & self efficacy
what are the 4 factors that influence the adoption of health behaviours according to the health belief intervention model? (sbsb)
severity of potential illness, susceptibility to illness, benefits of action, barrier to action
based on the social cognitive intervention model, how would you increase exercise adherence?
belief in ability, perception of incentive, self efficacy, valued outcomes
based on the transtheoretical intervention model, what are the 6 stages of change?
precontemplation, contemplation, preparation, action, maintenance, termination
based on the transtheoretical intervention model, what is important in increasing exercise adherence?
decisional balance, self efficacy, intervention targets current stage of change
based on the ecological approach, how would you increase exercise adherence?
skill development, creating health promoting environment
how would you increase exercise adherence for parents?
choose facilities with child care
how would you increase exercise adherence in seniors?
emphasise balance & posture
how would you increase exercise adherence in kids?
fun activities
what is more helpful to nurture when attempting to increase exercise adherence, intrinsic or extrinsic goals?
intrinsic
what is it important to ensure about goals when developing a personal fitness plan?
clear, important to individual
what are 5 things to consider when developing a personal fitness plan?
fitness level, time, cost, health needs, interest level
what is it important to discuss when developing a personal fitness plan for a client?
past & present exercise history & lifestyle
what 4 health related components of physical fitness is it essential to include in a fitness plan?
cardio(-respiratory), muscular (strength & endurance), flexibility, healthy body composition
what are 5 factors that turn people off a health/exercise program?
inconvenient, inflexible, vague, time consuming, too complex
what is a health promotion coordinator's role? (5)
positive role model, supportive, promote balanced attitude towards exercise, educate, motivate
in a study of fitness centre dropout behaviour, which population were at most risk of dropping out?
young with high BMI motivated by weightloss
in a study of fitness centre dropout behaviour, which population were at lowest risk of dropping out?
older with low bmi motivated by health & aesthetics
what are the 4 most popular reasons for dropping out of an exercise program?
no time, fatigue, no interest, trainer
what is the best gym to join?
close & approachable
what is the best exercise to do?
what you enjoy
when is the best time to exercise?
when you actually want to
what are 4 characteristics of exercise dependence?
intense exercise generates symptoms (somatic & psychological), unhealthy preoccupation, controls life, withdrawal symptoms
what has physical activity been shown to reduce the odds of?
depression, anxiety, cognitive decline
by how much are symptoms of state anxiety reduced after concluding an exercise session of moderate to vigorous intensity?
.5 ( to .3) SD
by how much are symptoms of depression reduced after exercising in groups?
.8 - .4 SD
in a study examining the effect of 12 week aerobic training on depression symptoms, which group was found to have the greatest decreases in symptoms?
most weekly energy expenditure
what have studies examining physical activity and feelings of distress of wellbeing shown?
odds favoured active people by 20% (after controlling for risk factors)
what did a meta analysis on the acute effects of physical activity on sleep find?
increases in sleep time, slow wave sleep, REM latency
according to research findings, what health benefits of regular exercise?
reduction in depression, anxiety & fatigue, improved self esteem, cognitive functioning, sleep
what is more likely to be observed after exercise, positive changes in physical self concept or self esteem?
physical self concept
which age group is most likely to experience positive changes in self esteem after exercise?
children
what type of individuals are expected to receive the greatest gains in self esteem from exercise?
low initial levels, physical attributes have high value (as part of self concept)
what does cognitive function involve?
selection, manipulation and storage of information & use of it to guide behaviour
which age of people does exercise have positive effects on cognitive functioning?
children, older adults
on what type of tasks did aerobic exercise training have the greatest effect?
executive control measuring goal oriented decision making behaviour
what do executive control tasks include?
response inhibition, working mem, rule discovery, attentional control
what are the theories of exercise behaviour?
planned behaviour, self determination, behaviour modification, cognitive behaviour modification, transtheoretical, ecological
what are the broad categories of correlates of physical activity that might mediate the effects of interventions or moderate their effects?
personal attributes, environmental features, dimensions of physical activity
what does the theory of planned behaviour propose the direct cause of behaviour is?
intention
in the theory of planned behaviour, what is the direct cause of behaviour, intention, determined by?
perceived behavioural control, attitude, subjective norm
according to the theory of planned behaviour, what does perceived behavioural control include?
efficacy beliefs about internal (skills, willpower) & external factors (time, opportunity)
what is self efficacy?
belief in personal capability to organise and execute courses of action required to attain a behavioural goal
what is self efficacy similar to?
perceived behavioural control
what is outcome expectancy>
perceived likelihood that performing a behaviour will result in a specific outcome
what has longitudinal research found to increase as one moves from an established sedentary lifestyle to long term maintenance of regular exercise?
exercise self efficacy
what are 4 sources of self efficacy that can be manipulated in interventions?
performance accomplishments (meet intense short T goals), vicarious experiences (learning via observation of model), verbal persuasion (positive reinforcement), physiological/psychological states (reframing physical symptoms to positive)
what does self determination theory assume people do?
strive for autonomy, competence, relatedness
according to self determination theory, what does autonomous motivation include?
intrinsic motivation (own engagement in physical activity), integrated regulation (physical activity incorporated into sense of self), identified regulation (partial internalisation of physical activity outcomes as synonymous with personal values)
according to self determination theory, what does controlled motivation include?
introjected regulation (motivated by need to gain approval) & external regulation (activity depends on instrumental incentives)
what does behaviour modification theory propose changes in behaviour result from?
associations between external stimuli & consequences of specific behaviour
what does behaviour modification theory minimise the role of?
thoughts, motives, perceptions
according to behaviour modification theory, what is the key to behaviour change?
target behaviours, effective cues, reinforcement
what are 3 examples of behavioural approaches that have been successful in exercise intervention studies?
written agreements, behavioural contracts, reinforcement control
what is cognitive behavioural modification theory based on?
assumption that psychological variables are mediators of behaviour
according to cognitive behavioural modification theory, what are a wide range of dysfunctional or maladaptive behaviours results from?
irrational, unproductive thoughts & incomplete cognitions
what are people taught about in cognitive behavioural modification theory?
relationship between cognitions, feelings & behaviours (to identify & control antecedents & consequences that prompt & reinforce behaviour)
what are 3 cognitive behavioural approaches that have been effective in increasing exercise adherence or health outcomes when used alone or combined with other interventions?
goal setting, feedback, self monitoring
according to the transtheoretical model, what is behaviour change seen as?
dynamic process occurring through series of 5 interrelated stages (precontemplation, contemplation, preparation, action, maintenance)
what are the 5 interrelated stages of behaviour change according to the transthereotical model?
precontemplation, contemplation, preparation, action, maintenance
what are 3 components of the transtheoretical model that are proposed mediators of behaviour change?
self efficacy, decisional balance, process of change (cog & beh strategies)
how to marketing and media campaigns promoting exercise assist with behaviour change in accordance with the transtheoretical model>
move people into action stage
ecological models acknowledge that behaviour can be influenced by what?
intrapersonal, social environment (supportive behaviours, culture..), physical environment (natural or built), public policy
what personal attributes might be mediators of physical activity?
cognitions, beliefs, attitudes, emotions, values
what are personal attributes that might be moderators of physical activity?
smoking, education, income, ethnicity, age, gender, body fatness, fitness
are social and environmental features strong or weak correlates of physical activity?
weak
was parenting style predictive of change in physical activity in a 5 year longitudinal study of school students?
no
girls who maintained a perception of strong ____ had less of a decline in physical activity if they also had high self efficacy?
social support
prescription of exercise based on _____ appears to increase adherence to exercise programs?
preferred intensity
what does stimulus control involve as a behavioural intervention strategy to increase exercise behaviour?
manipulating antecedent conditions (cues) that prompt behaviour
what are 2 examples of stimulus control strategies?
posters, slogans
how does goal setting as a behavioural intervention strategy increase exercise behaviour?
are immediate regulators of behaviour, providing direction, mobilising effort, fostering persistence
what type of goals are most effective to monitor progress?
specific measurable time limited
what is physical activity defined as?
any bodily movement produced by skeletal muscles that requires energy expenditure
what is exercise defined as?
A subset of physical activity that is planned, structured, repetitive, and purposeful in the sense that improvement or maintenance of physical fitness is the objective
what is physical fitness defined as?
Includes cardio respiratory fitness, muscle strength, body composition, and flexibility, comprising a set of attributes that people have or achieve that relates to the ability to perform physical activity
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