C7 Exercise and psychological well-being

Question 1

Define the term mood

Answer 1

Mood -A state of emotional or affective arousal of varying, and nor permanent, duration. Feelings of elation or happiness lasting several hours or even a few days are examples of mood.

Question 2

Outline how exercise enhances psychological well-being

Answer 2

• distraction from daily hassles and routine
  enhanced feeling of control
  feeling of competency
  Positive mood, social interactions
  Improved self-concept and self-esteem
  ->refers to a set of feelings experienced on a day-to-day basis.

->mood states can last for hours, days, weeks, or even months

->distinct from emotions - lasts longer, emotions are feelings generated in response to specific events, lasting for minutes, hours

->Can be positive (happiness, vigour) and negative (anger, anxiety, depression, fatigue)

Question 3

Outline the effects of exercise on changing mood states

Answer 3

C.7.2 Outline the effects of exercise on changing moods states

->Research suggests exercise is one of the most effective methods of alleviating a bad mood
It supports the use of exercise in modifying fatigue, anger, anxiety, depression
Vigour
Clear thinking
Improves sleep quality
Energy Increase
Sense of well-being, enhances self-esteem
Positive effects on women’s experiences of menstruation, pregnancy and menopause
(increases endorphins, norepenphrine (= improved circulation), and serotonin (= less depression & anxiety)
->May apply both to healthy individuals and to those with disease and disability

Question 4

Explain the role of exercise in reducing the effects of anxiety and depression

Answer 4

exercise can be used as treatment
nature of the exercise programme (enjoyable, aerobic, rhythmic, absence of interpersonal competition, closed and predictable environment)
20-30 minutes, several times per week
stress relief

Question 5

Discuss the potential personal and environmental barriers to physical activity

Answer 5

ENVIROMENTAL:
Social environment (feelings that there is no one to exercise with)
Physical environment (perceptions of being too old or too fat)
Characteristics of physical activity (lack of enjoyment of a particular exercise)
Social and cultural norms

Question 6

What is depression?

Answer 6

“Depression is a common mental disorder that presents with depressed mood, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, low energy and poor concentration.

Question 7

Describe strategies for enhancing adherence to exercise

Answer 7

Environmental approaches - prompts, contracting, perceived choice

Reinforcement approaches - rewards for attendance and participation, external feedback, self-monitoring)

Goal Setting - associative vs. dissociative focus during exercise

Social support - role of others (spouse, family members, friends), including joining in, adjusting routines, transportation, providing equipment

Question 8

Outline the possible negative aspects of exercise adherence

Answer 8

Negative addiction - life choices and relationship issues –> can cause death or cardio/resp. problems
increased tolerance to exercise, subjective awareness of compulsion to exercise
adverse mood states with withdrawal