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Exercise Psychology > Exam 1 > Flashcards

Exam 1 Flashcards

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1
Q

Psychology…
Field of study concerned with mental processes experienced in daily living.

Word Study
Psyche: ____ (or mind or mental aspects)
Logos: _____ __

Concept of psychology is very old but science of psychology is much newer.

A

soul

study of

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2
Q

Mind-body connectedness has been a source of discussion and debate for centuries

  • ______: body and mind are separate and unrelated.
  • _______: body and mind are the same and interdependent, but separate from the soul.

Each view shapes modern science of psychology

A

Dualism

Monoism

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3
Q

Psychology - Early Science

19th century focus on biology and neurocognition

  • Wilhelm Wundt: German physician/physiologist
  • William James: Harvard physician/physiologist

20th century shift to behavior and social elements

  • Kurt Lewin: social psychology; environment
  • B.F. Skinner: _________; reinforcement
  • George Engel: biopsychosocial model; health psych
A

behaviorism

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4
Q

Defining Physical Activity

General term for all forms of movement that include exertion and result in energy expenditure

Sources of PA

1) _______: fitness-related activities
2) Sport: organized games of play
3) _______: leisure and hobby-related activities
4) Labor: work-related activity

A

1) Exercise

3) Recreation

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5
Q

Defining Exercise Psychology

Convergence of exercise science and psychology

________: type of physical activity that promotes fitness, health, and wellness
________: the science of behavior

Exercise + Psychology = Exercise Psychology
History: new discipline rooted in ancient concepts

A

Exercise

Psychology

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6
Q

What are the ABCs of exercise?

A

Antecedents
Behavior
Consequences

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7
Q

Exercise Psychology – Why?

Most Important Considerations:
__________: what variables impact exercise-related decisions?
___________: what outcomes can be expected from acute and/or chronic exercise behavior

A

Antecedents

Consequences

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8
Q

Name four benefits to physical activity.

A

1) Physiological health/physical fitness
2) Physical appearance
3) Emotional health and cognitive function
4) Social relationships

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9
Q

Name five barriers to physical activity.

A

1) Convenience/availability
2) Environmental/ecological factors
3) Physical limitations
4) Lack of time
5) Boredom/lack of enjoyment

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10
Q

Model vs. Thoery

_____:

  • Visual representation of variable relationships.
  • Not always based on tested hypotheses.

______:

  • Systematic arrangement of variables that provide a basis for explaining outcomes.
  • Invites scientific evaluation of proposed variable relationships.
  • Often represented through the use of a model.
A

Model

Theory

**The theory helps to do the explaining for the model! **

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11
Q

Why Theories Are Important

1) They provide a _______ for understanding adoption and maintenance of PA behaviors.
2) They can help practitioners understand _________ and _____* encountered by clients engaged in PA.
3) They allow practitioners to _______ an approach* to behavior change that seems well-suited to a particular ‘type’ of client.

A

framework

challenges and lapses

identify an approach

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12
Q

Explain the Expectancy-Value theory.

A

Based on the premise is that successful behavior change requires that the outcome be both valued and expected.

Value: Is the outcome important?
Expectancy: Is the outcome achievable or likely?

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13
Q

Social Cognitive theory is also known as what?

A

Social-Efficacy Theory

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14
Q

Explain Social Cognitive Theory.
What are the two core principles?

(Memorize)

(#1 on potential essay/short answer)

A

-Based on the premise that our perceptions about our ability to be successful impacts our behavior.

Core Principles

1) Self-Efficacy: belief in self to be successful at a specific task given possessed abilities and the uniqueness of the situation (narrow + task specific).
2) Reciprocal Determinism: the interaction and relationship b/w person, environment, and behavior.

Ex:
Going into the gym - I have failed a 36’’ box jump in the past - So I attempt 30’’ box jumps for 2 reps and also worked on other explosive exercises - This increases my self-efficacy allowing my perceptions of achieving my goal to be more likely.

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15
Q

List and describe the four sources of self-efficacy.

PVSP

A

1) Past Performance: degree of perceived success in prior similar attempts; links to perceived mastery.
2) Vicarious Experiences: observation of similar others complete similar tasks; linked to modeling.
3) Social Persuasion: verbal and non-verbal tactics by expert or significant others.
4) Physiological State: bodily (HR, BP, sweating, etc.) and mood-related (affect, anxiety, etc.) perceptions

**These are listed in most to least important.

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16
Q

Explain the Theory of Planned Behavior.
What are the three primary aspects of intention? (SAP)

(Memorize)

(#1 on potential essay/short answer)

A

-Based on the premise that intention drives behavior.

Primary aspects of intention:

1) Attitude: beliefs about and evaluation of anticipated consequences of actions.
2) Subjective Norm: perceptions about and motivation to comply with expectations of others.
3) Perceived Control: perceptions about how much personal control exists for engaging in a behavior.

Ex:
-I had a bad day today which resulted in a bad attitude about exercising, making my intentions to go to the gym very low. I was going to try to go for a back-squat PR today, but I really wasn’t feeling it. The following day, I had a great day at school; therefore, I had a great attitude and high intentions toward going to the gym and smashing a new PR!

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17
Q

Explain Self-Determination Theory.
What are the three innate psychological needs? (SCR)

(Memorize)

(#1 on potential essay/short answer)

A
  • Based on the premise that we possess three innate psychological needs and that we *seek out opportunities to meet these needs.
  • -Self-Determination: autonomy; in control
  • -Competence: mastery; effective
  • -Relatedness: socially involved and satisfied

-Designed to better explain affective and cognitive aspects of motivation and behavior.

-Ex:
Personal training group session - personal trainer who has autonomy over the group session (self-determination) - The group experiences relatedness, being socially involved with others - the personal trainer wants to help the group feel a sense of competence or mastery over the trained exercises of the group session.
-All of the three innate psychological needs are met in this exercise group session.

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18
Q

Self-Determination Theory
What are the six levels of motivation?

IM, IR, IR, IR, ER, AM

A

1) Intrinsic motivation: based on activity itself; pleasure, satisfaction
2) Integrated regulation: based on confirming sense of self; self-schema
3) Identified regulation: based on personal goals; achievement
4) Introjected regulation: dictated by self-imposed pressure; obligation, guilt
5) External regulation: related to external reward
6) Amotivation: absence of motivation; helpless

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19
Q

Conditioning Theories

1) ________ __________.
- Suggests future behavior is most closely tied to interpretation of antecedents.
- Also known as respondent conditioning.

2) _______ _________.
- Suggests future behavior is most closely tied to interpretation of consequences.
- Basis for Stimulus Response Theory (SRT)

-Represents consideration of the A-B-C’s of behavior change

A

1) Classical conditioning

2) Operant conditioning

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20
Q

Explain the Stimulus-Response theory.

(Memorize)

(#1 on potential essay/short answer)

A
  • Based on the premise that consequences have a greater impact on behavior than do antecedents; also identifies events that can follow a behavior and the effects these events will have on future behavior.
  • This theory suggests an explanation for how people learn new behaviors.
  • Ex:
  • I was experiencing some knee pain and was informed that exercise can help cure some of the pain and make me feel better. So the next day I went to the gym and performed leg exercises and my knee felt a little better. This was through “negative reinforcement” taking away something negative which leads to something positive.
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21
Q

SRT: Types of Reinforcement

  • ________ Reinforcement: behavior promoted by…
  • Enjoyable or pleasant outcome that feels good, and strengthens a particular behavior
  • ________ Reinforcement: behavior promoted by…
  • Generally unpleasant or aversive stimuli that, when withdrawn after a behavior, will increase the frequency of that behavior in the future.
  • _________: behavior discouraged by provision of something unpleasant; “addition punishment.”
  • Involves presenting an unpleasant or uncomfortable stimulus after a behavior in order to decrease the probability of that behavior happening in the future.
  • _________: behavior discouraged by removal of something pleasant; “subtraction punishment.”
  • Withholding a positive (or absence of the positive) stimulus decreases the likelihood of that behavior happening again in the future.
A

Positive Reinforcement… by adding something desirable

Negative Reinforcement… by deleting something undesirable

Punishment

Extinction

22
Q

Explain the Transtheoretical Model.

Memorize

A
  • Integrative approach that pulls together concepts from a variety of theories to explain behavior.
  • Assumes that behavior change occurs over time and involves many steps.
  • Stages of Change – level of readiness
  • Processes of Change – intervention techniques
  • Take someone briefly through the stages –> PCP-AM
    1) Precontemplation
  • No intention to change
  • Negative attitudes towards change

2) Contemplation
- Intend to change relatively soon
- Mix of pos/neg attitudes towards change

3) Preparation
- Intend to change very soon
- Have taken some change steps

4) Action
- Change initiated but still new

5) Maintenance
- Continuation of behavior change

23
Q

Transtheoretical Model

Explain the five stages of behavior change…
(PCP-AM)

(Memorize)

A

1) Precontemplation
- No intention to change
- Negative attitudes towards change

2) Contemplation
- Intend to change relatively soon
- Mix of pos/neg attitudes towards change

3) Preparation
- Intend to change very soon
- Have taken some change steps

4) Action
- Change initiated but still new

5) Maintenance
- Continuation of behavior change

24
Q

TTM: Processes of Change

  • _________
  • Directed toward increasing awareness of, and changing thoughts, attitudes, and feelings about self and exercise behavior.
  • ________
  • Behaviors that a person undertakes in order to change an aspect of the environment that can affect exercise participation.

**Learn the individual processes of change on MC exam, pg. 81

A

Experiential

Behavioral

25
Q

TTM: Supporting Concepts

1) _________ ________
- Subjective assessment of pros and cons to change
- Pros increase and cons decrease with progression
- Shift is essential to change

2) _____-______
- Situation-specific confidence in coping with difficult behavior change environments
- Increases with progression through stages

3) Progressing to higher stages involves _____:
- Changing thoughts about exercise and self
- Changing aspects of the environment

A

1) Decisional Balance
2) Self-Efficacy
3) change

26
Q

TTM: Stage-Matched Interventions

1) Precontemplation: Need to become more _______ about the benefits of exercise.
2) Contemplation: Need to ______ whether they will really feel good about themselves if they continue to be sedentary.
3) Preparation: Need to organize and start _______ for new physically active lifestyle.
4) Action: Need ____ on overcoming barriers and _______ to maintain motivation.
5) Maintenance: Need to ____ ahead and identify situations that might cause them to lapse.

A

1) more informed
2) ponder
3) start planning
4) tips and strategies
5) plan ahead

27
Q

Health Belief Model (MC on exam)

1) Premise: attitudes and beliefs of individuals impact health behavior decisions.

2) Core Constructs
- Perceived Susceptibility: likelihood of negative outcome associated with being inactive.
- Perceived Severity: consequences of being inactive.
- Perceived Barriers: assessment of direct and indirect costs of being active.
- Perceived Benefits: assessment of effectiveness of being active.
- Cues to Action: strategies to activate readiness.
- Self-Efficacy: confidence in ability to be active.

A

(MC on exam)

28
Q

_______ Influence:

  • Real or ________ pressure to change one’s behavior, attitudes, or beliefs.
  • In exercise can come from people such as doctors, fitness leaders, and family members (+ or -).

_______ Support:

  • Perceived comfort, caring, assistance, and information received from others.
  • Defined by size of network (groups or individuals), amount of support, and type of support.
A

Social influence –> real or “imagined” –> When some people walk into the gym, they may think people are looking at them.

Social support

29
Q

What are the five types of social support? Describe them.
(VIICE)

(Memorize)

(#2 on potential essay/short answer)

A

Validation support:
-Comparing self to others to gauge progress and to confirm that experiences are “normal.”

Instrumental support:
-Providing tangible, practical assistance that helps a person achieve exercise goals.

Informational support:
-Giving directions, advice, or suggestions and providing feedback regarding progress.

Companionship support:
-Availability of persons with whom one can exercise. Ex: friend, family member, exercise group.

Emotional support:
-Expressing encouragement, caring, empathy, and concern toward a person.

30
Q

Spousal/Partner Influences

  • _______ effects are well-established.
  • Better attendance and lower _______ rates when couples/spouses join program together.
  • True for both general and clinical fitness.
  • Crucial for _______ with young children.
A

Positive
dropout

mothers

31
Q

Parental Influences

  • _________ parents increase PA rates in kids.
  • Parents are well-positioned to offer all manner of support.
  • Children can demonstrate “________ ________” when they perceive pressure for PA.
  • Parents can also be overprotective in relation to health and safety.
A

Supportive

behavioral reactance

32
Q

What is behavioral reactance?

A

When people respond in a direction opposite to the direction being advocated.

33
Q

Typically…

  • Dads provide more _________ support.
  • Moms provide more __________ support.
A

Dads –> validation support

Moms –> instrumental support

34
Q

Health Care Provider Influences

  • Important source of __________ support.
  • More clinicians are discussing benefits of PA with patients.
  • Patient counseling results in increased PA in part because patients feel they should comply with clinical recommendations.
  • Some clinicians report reluctance to Rx exercise because they lack knowledge.
A

informational

35
Q

What is the single most important determinant of continued participation in an exercise program?

A

An exercise leader’s influence

36
Q

Exercise Leader Influences

  • Is the single most important determinant of continued participation in an exercise program.
  • Serves as an important ____ _____.
  • Outcomes of _________ leadership.
  • Greater exercise self-efficacy.
  • More energy and enthusiasm.
  • Less post-exercise _______.
  • Less concern about embarrassment.
  • More enjoyment.
  • Stronger ________ to join another class.

Important note: Different people are motivated by different characteristics

(#4 on potential essay/short answer)

A

role model

supportive

fatigue

intentions

37
Q

Exercise Group Influences

  • Group Composition
  • ______ tend to perceive male-dominated exercise settings less favorably.
  • People prefer to exercise with…
  • Enthusiastic/encouraging environments are better-suited to those with more ________.
  • Group Size
  • Cohesiveness decrease with larger groups.

(#4 on potential essay/short answer)

A

Women

similar others.

experience

38
Q

Co-Exercisers and Observers Influences

1) ______ effort
- People increase effort and performance when others are watching.

2) ____-______ effort
- Presence of others can influence RPE (ratings of perceived exertion).
- Lower RPE when exercising next to person who makes exercise look easy.
- Men report lower RPE with heavy workloads when women are conducting tests.

A

1) Actual effort

2) Self-reported effort

39
Q

The phenomenon in which people increase their effort and performance when others are watching them is known as ______ _________.

A

social facilitation

40
Q

Society Influences

  • Norms for physical activity
  • Pattern of behaviors or beliefs generally held by members of a particular group.
  • People are more likely to be active if they perceive that society ______ and _________ activity.
  • Stereotyped beliefs
  • Beliefs, true or false, about the characteristics of people who belong to a particular group.
  • Stereotypes about who does specific types of activities.
A

expects and encourages

41
Q

Practical Recommendations

  • Exercisers should be _________ to seek support from others.
  • People who are in a position of social influence should take every opportunity to encourage and promote PA.
  • If PA is to become commonplace among all members of society, then there is a need to change some of the cultural ______ and _________ associated with it.
A

encouraged

norms and stereotypes

42
Q

PA Interventions

  • Effective interventions are developed by using theory-based and research-based knowledge.
  • Interventions are designed to modify a PA determinant to facilitate desirable outcomes.
  • Many interventions center on overcoming common ________ to PA.
A

barriers

43
Q

What are the four categories for PA interventions?
(IBSE)

(Memorize)

(#5 on potential essay/short answer)

A

1) Informational
- Change knowledge and attitudes about the benefits of and opportunities for PA

2) Behavioral
- Teach necessary behavioral management skills for behavior change

3) Social approaches
- Create environments that facilitate and enhance behavior change

4) Environmental and Policy
- Change the structure of environments to provide better places for PA

44
Q

Campaigns

  • ____ Media Campaigns
  • Reaching people without personal contact.
  • Typically utilize simple slogans and education.
  • Ex: radio, TV, internet, posters, DVD, etc.
  • _________-Wide Campaigns
  • Interventions that engage community members and organizations to develop and deliver PA information.
  • Ex: health risk appraisals, fitness appraisals, physician counseling, health fairs.
A

Mass Media Campaigns

Community-Wide Campaigns

45
Q

Point of Decision Prompts

  • Convey _________ information regarding a PA opportunity
  • Ex: placement of signage near stairwells and elevators
A

actionable

46
Q

Characteristics of Effective Informational Interventions

1) Emphasize specific, _______ consequences of exercise that are personally meaningful.
2) Describe how to minimize the ________ personal consequences of exercise.
3) Create social _______ to exercise.
4) Enhance people’s beliefs that they have _______ over their physical activity behavior.
5) Provide simple but ________ information on how to start.

A

1) positive
2) negative
3) pressure
4) control
5) detailed

47
Q

Goal Setting Considerations

  • Many people do not genuinely want to find their upper ______.
  • All behaviors provide some type of _______ to that individual.
  • Behavior change leads to other issues that must be coped with.
  • Long-term and short-term advantages and disadvantages exist for behavior change.
A

limits

advantage

48
Q

Self-Monitoring

  • Involves paying _______ to one’s own thoughts, feelings, and behaviors.
  • Monitor exercise intensity to prevent overexertion and injury.
  • Monitor daily PA behavior with an activity log.
  • *Monitoring behavior facilitates behavior change.**
  • Ex: writing down every time you bite your nails will reduce your tendency to bite your nails.
A

attention

49
Q

Relapse Prevention

  • Goal is to anticipate ______ and avoid ________.
  • Lapse: slip resulting in unwanted behavior.
  • Relapse: reverting back to full-blown pattern.
  • Relapse Prevention Strategies
  • Identify and limit exposure to high-risk situations.
  • Plan for lapses and restart best techniques as needed.
  • Develop a self-contract for lapse situations.
  • Minimize the abstinence _______ effect.
  • Develop healthy coping skills.
  • Ex: reminders, warnings, distractions.

(#6 on potential essay/short answer)

A

Anticipate lapses –> avoid relapses

violation

Abstinence violation effect: built around not allowing a lapse to turn into a relapse

50
Q

Accessing PA Facilities

  • Environmental changes to increase PA Build exercise facilities, walking trails, pools, etc.
  • Enhance existing facilities.
  • Make local parks and playgrounds _____.
  • Eliminate _______ barriers and obstructions that prevent people from using facilities.
  • Considerations
  • Can be time- and resource-intensive.
  • Access does not guarantee participation.
A

safer

financial

51
Q

Modifying Policy School-Based PE

  • Increase amount of traditional, sport-based PE.
  • Increase non-traditional, fitness-based PE.
  • Adjust teaching to increase amount of PA by reducing time spent watching/standing.
  • Considerations
  • Curricular changes can increase PA in children but unsure of carryover to adulthood.
  • Difficult to convince schools of importance of devoting time/resources to enhancing PE.
A

Yuh.

Exercise Psychology (1 decks)

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