Exam 3 Flashcards
People with higher levels of depression
Receive a greater benefit from exercise
What is the impact of exercise on mental health disorders?
Exercise decreases of mental health disorders especially depression
Thermogenic Hypothesis
Exercise raises body temperature several degrees
Reduces EMG levels
Monoamine Hypothesis
Exercise increases production of Monoamine hormones
Impact mental health
Endorphin Hypothesis
Exercise High
Endorphin is released in response to stress and results in analgesia (not feeling pain)
How do you test endorphin hypothesis?
Use blocking agents such as injections or pills
Purpose of using Blocking agents when testing endorphines
Eliminate endorphin from CNS
Giving during exercise allows you to determine if people feel better following exercise
Problems with Endorphin Hypothesis
Can’t confirm that endorphin production is consistently related to exercise intensity
Exercise can improve mood changes even when endorphins are blocked
Endorphin explanation remains
Tenative
Distraction Hypothesis
Exercise is superior to control conditions in reducing anxiety
Exercise may be nothing more than a for of
Distraction or “time-out” therapy
Distraction Hypothesis implies
Rigor of exercise has nothing to do with how you feel
Physiological consequences of exercise don’t effect mood
Acute Exercise
Psychological response to a single Workout
Acute Exercise effects what mood disorder?
Anxiety
Traditional Perspective
If you want psychological benefits, do not exercise too intensely
Aerobic activity is more effective than____________ for ____ exercise
Anaerobic exercise
Acute
Single Bout…
Lowers anxiety
Makes you feel better
Chronic Exercise
Psychological responses to a long-term program
Chronic Exercise Affects
Depression
Exercise effect on depression
Improvement was not significant over 12 weeks
Medication Vs. Exercise for Depression
Medication results in more rapid rate of improvement
The more depressed the stronger the improvement of medication
Least depressed participants responded quickest to….
Combined Treatment
Percent of American’s that complain of chronic stress
3/4
What percent of Americans suffer from a depressive illness
9.5%
Benefits of exercise
Simple
Availability
Low Cost
Consequences of chronic exercise on anxiety and depression
Physical activity may trigger panic attack
Why have Physicians and clinicians advised anxiety patients to avoid exercise?
It is a risky behavior that can provoke panic attack
How do aerobic and anaerobic exercise affect anxiety?
In the same way
What is the best form of exercise for reducing anxiety
Acute aerobic exercise
People suffering from clinical depression and anxiety have found significant benefits from what type of exercise?
Chronic exercise programs
Exercise can improve your
Cognitive speed
Control
Execution
Strategies used to identify exercise addicts
Questionnaires
Exercise dependence scale
Weaknesses associated with these methods
You can’t tell by looking at them
Can’t tell by asking them
Only can tell by doing
Why is calling physical exercise an addiction controversial?
Addiction usually refers to drugs
Exercise can have a negative connotation
What are the major categories of symptoms of exercise addiction
Withdrawal Symptoms Mood disturbances- anxiety depression, irritability Sleep disturbances- More/less sleep Apetite changes- Eating disorder Physical Symptoms- soreness, cramps
What causes exercise addiction?
Physiological Endorphin Psychological Personality Traits Low Self-Esteem Body dissatisfaction
How to treat exercise addicts
Reduce training volume
Reduce training stress
Counseling/Psychotherapy
Challenges of exercise addiction treatment
Denial of problem
Reluctant to seek medical care
Want a quick fix
Refuse advice to cross-train
What evidence supports endorphins promote exercise addiction?
There is none
What is the traditional view of sport psychology about the influence of anxiety to sport performance
Increased levels of anxiety have negative effects on performance
Stress
A stimulus or situation that is perceived as threatening which leads to anxiety
Stressor
An aspect of stress that can be measured and quatified
Anxiety
An emotional reaction consisting of unpleasant:
Thoughts and worries
Feelings
Psychical changes
Arousal
A diffuse, global state of physiological activation that can range from deep sleep to extreme excitation
How do you measure arousal
Heart Rate
Blood Pressure
Stress Hormones
Most sport psychologists make the assumption that
Anxiety=Arousal
Traditional definition of arousal
State of physiological activation ranging from high to low
Physiological responses are not
Intercorrelated and differ between people
Physiological changes associated with arousal are…
Not correlated with anxiety
Simple Model
Stress and Anxiety are a continuous cycle
Behaviorl
Stimulus—>Stress—->Anxiety<—-Response
Cognitive
Stress or Perception= Anxiety
Unidemensional- Any stress results in anxiety
Multidimensional
Stress or Perception can lead to either Eustress or Distress
Doc’s Major coaching accomplishments
Won first big10 swimming championship
Won 20 consecutive big10 championships
6 straight NCAA championships
Head coach of 2 US Olympic Swim teams
What are Doc’s own personal swimming accomplishments>
Set world record in 50m and 300yd breaststroke
Swam English Channel at 58
Swimming related inventions and technological innovations?
Pace clock
Re-designed swim lanes
Created and used cable machines for weight training
Lift vs drag in different strokes
Doc’s coaching methods and philosophy
Shotgun psychology- treat everyone on the team the same way
Individual approach- talk to each athlete to discuss last min strategy or calm down
Used humor
Open-door policy
Paid had to happen to get results
The multidimensional model features both
Eustress and Distress as being possible results of experiencing stress
Drive/Hullian Theory
Positive linear relationship between performance and anxiety
More anxiety=Better Performance
No evidence supporting it
Coach yelling at players
Relaxation/Quiescence theory
Less anxiety better performance
No evidence
Meditation
Inverted-U Hypothesis/Yerke Dodson Law
Bell Curve with maximum performance being at moderate levels of aniety and minimum performance being at too much or too little anxiety
What does the Inverted-U predict?
For any given sport there is an optimal moderate level of anxiety
IZOF- Individual zones of Optimal Functioning
Each athlete possesses an optimal anxiety range associated with optimal performance, this range may lie anywhere on the continuum from low to high
What is the major problem with the Inverted U hypothesis
it doesn’t account for difference between individual athletes
True or false: For IZOF The Sport is irrelevant
True
IZOF definition
Empirically based approach to anxiety and sport performance
3 IZOF results findings
- Each individual athlete posses an optimal anxiety range associated with optimal performance
- Range may lie anywhere on the anxiety continuum from extremely low to extremely high
- Optimal anxiety range is not predictably influence by factors such as motor task requirements or skill
IZOF theory=
All athletes are different
What are the two methods of establishing optimal anxiety
Direct and Indirect
Direct
Anxiety is assessed prior to many competitions until a personal-best performance occurs
Disadvantage of direct method
Time Consuming
Best performances are rare
Indirect Method
Time saving alternative to direct approach
Athletes can accurately recall feeling just before past performances
Answer through a questionaire
Hanin’s findings from indirect method
High correlation between recalled scores and actual level of anxiety
How much exercise is too much?
It depends
Effects of 3 days of 3 day exercise deprivation
Worst after day 2
Starts to get better on day 3
