Exam 3 Flashcards
In a one year time how many adults suffer from depression?
10%
what are the 2 most common emotional disorders
depression and anxiety
how many Americans suffer from chronic stress
3/4
how many doctors visits are stress related
2/3
What types of treatments are there for mental health disorders?
Medication, therapy, and exercise
who has the most psychological benefit from exercise?
those with diagnosed disorders and elevated disorders
acute exercise
examines the influence of single exercise bouts on transitory psychological sates: How you feel “Right Now”
chronic exercise
examines the influence of long-term participation in regular exercise on stable aspects of mental health like anxiety an depression bc one exercise won’t change that: How you feel in general
People who benefit the most
People who need it
patients with greater emotional disorder
are less fit and reached max HR faster
physical exercise is a risk factor for becoming ?
Depressed
4 hypotheses of how exercise influences mental health
Thermogenic, monoamine, endorphine, distraction
thermogenic hypothesis
o Exercise raises body temperature by several degrees
• Almost impossible to prevent body temp from rising
• Elevation in temp may last for several hours and can correlate with how long you feel good after working out
Thermogenic Hypothesis: Fever Therapy
make people sick to save them
Thermogenic Hypothesis Central Consequences
altered hormone levels and EEG
Thermogenic Hypothesis Peripheral Consequences
Reduced EMG (reduced muscle tension)
Monoamine Hypothesis
increase hormones that regulate mental health during exercise
Monoamine Hypothesis: Hormones
dopamine, norepinephrine, serotonin
Monoamine Hypothesis logic
- Trend: exercise stimulates products of hormones in antidepressants
- Aka more exercise = more hormones, higher the intensity, more epinephrine
endorphin hypothesis
Endorphin is released in response to stress and results in analgesia which is the bodies own natural pain killer; may also enhance mood
is endorphin production related to exercise intensity
- No dose-response relationship
* Hardest exercise should have had the most endorphins but the easiest exercise had the most
How is endorphin measured
• 2 sources- from the brain and body
• measuring endorphin in one blood supply source that’s independent of the brain (blood brain barrier)
would have to gather brain endorphin from cerebral spinal fluid
aka NO correlation b/w body and brain endorphins
results of endorphin studies
the endorphine explanation remains tentative Trained (bike hard, 11mg)- naloxone = anxious, saline = relaxed High Trained (bike hard, 50mg)- basically same results
Problems
> research doesn’t clearly indicate that endorphin production is consistently related to exercise intensity
>Some research says exercise can improve mood changes even when endorphin effects are blocked
distraction hypothesis
exercise is superior to control conditions in reducing anxiety; exercise works better than nothing
what does the distraction hypothesis imply
the type of exercise has nothing to do with how much better you feel and suggests that the physiological consequences of exercise do not contribute to mood improvements
distraction hypothesis: influence of exercise and quiet rest on state anxiety and blood pressure study
- Measured state anxiety, and blood pressure at the baseline and then continuously following exercise
- Finding: the degree of anxiety reduction was similar b/w exercise and rest, but the duration of the reduction lasted longer with exercise
- → suggests that exercise works by means beyond distraction alone
endorphin problems
o Research doesn’t clearly indicate that endorphin production is consistently relaxed to exercise intensity
o Some research indicates that exercise can improve mood changes even when endorphin effects are blocked
→ endorphin explanation remains tentative
Summary: acute exercise bout vs quiet rest on state anxiety
The anxiety reduction effects of exercise last a lot longer (2-4hrs) than heat treatment and meditation and remains lower even after unpleasant stressor (works by means beyond distraction alone) Problem distraction hypothesis is that there is obviously something special about exercise.
What are the psychological effects of acute exercise at different intensities (40,60,70%)
After 5 minutes 70% increases then decreases to match 60% at hr mark where 40% is significantly lower. However, after 2 hrs they are all near each other in reduced anxiety.
> at 40% endorphin’s aren’t responsible b/c too low, something else
Acute Aerobic vs Anaerobic Psychological responses
Increasing anaerobic intensity doesn’t work very well
>Aerobic exercise statistically significantly better
> however, make longer and decreasing intensity helped results
Chronic Exercise vs. non depressed subjects
did not work, no statistically significant difference
Chronic Exercise vs. Depression sub groups
Increase depression = increase depression reduction
>significant in depressed exercising subjects
Comparative benefits of chronic exercise and psychotherapy on moderately depressed outpatients
Runners and TL psychotherapy are equally effective
>TU psychotherapy not very effective
>TL and Runners significant compared to TU
Is the trainer an informal therapist?
>take out trainer, same results
First form treatment still meds
Effects of chronic exercise training on old adults w/ depression vs. standard anti-depressant medicine
Exercise doesn’t work better, it works for longer periods of time
- No difference in reduction of depression, alone or combined
- similar drop out rates
- medication w/ most depressed = rapid improvement, combined w/ least depressed = most improvement. Exercise = moderately depressed
Results of contrasting chronic exercise and pharmacotherapy depression treatment in depressed adults (16wks)
Exercise worked just as well as meds w/ moderately depressed and lasts longer.
Meta analysis of physical activity effects on depression
Exercise training reduced symptoms of depression
depressive disorders
major depression, dysthymia, and bipolar disorder
major depression
episode of depression for 2 weeks or longer
dysthymia
2 years or longer with depressed mood being more common than not
bipolar disorder
1 or more manic episodes accompanied w/ major depression
generalized anxiety disorder
excessive anxiety, and worry for 6 months or more
panic disorder
2 or more unexpected anxiety attacks
phobia
clinical anxiety provoked by exposure to a feared object or stimulation
current opinion on exercise and panic
exercise can make things worse, especially for panic patients
Pitts and McClure Study
Examined effects of lactate infusion in healthy and clinically anxious people
• Findings: 93% of anxious subjects experienced anxiety attacks following lactate infusion
• Conclusion: anxiety patients shouldn’t exercise bc your body will produce more lactate and provoke a panic attack
• Critique: lactate infusions raise blood pH (alkaline) while exercise lowers blood pH (acidic)
Study: aerobic and non-aerobic forms of exercise in the treatment of anxiety disorders
• Subjects: men and women patients hospitalized for anxiety disorders including GAD and panic
• Hypothesis: physical health brings mental health
• Conditions: 8wk sessions of walk/jog (70% max) or low intensity exercise (strength/flexibility)
• Results:
significant reductions in anxiety symptoms and phobic avoidance
no reported or observed cases of panic
Exercise conditions equally effect
→ Didn’t support hypothesis bc a small exercise dose worked as well as bigger exercise dose
exercise works for all aspects of cognition
speed, spatial, controlled, executive
exercise has the greatest effect on what cognitive function
executive functioning; such as problem solving
exercise lowers risk of developing
Alzheimers as you age
acute aerobic exercise is associated with
significant reductions in anxiety and improved mood
chronic exercise programs have been found to
provide significant benefits for persons suffering from clinical depression and anxiety disorders
there is increasing evidence that aerobic exercise
looks can be deceiving, psychological questionnaires
looks can be deceiving
o The overweight, older lady in the middle is the exercise addict amongst the Kenyan marathoner and other guy
psychological questionnaires
o Have no content validity
o Scale could make it seems like everyone is an exercise addict
o People could also fake their way and appear to be healthy when their not
Why is the idea that some individuals could become “addicted” to physical exercise seen as controversial?
• Exercise was considered to be a positive addiction but here it’s considered a negative addiction
o Has both physical and psychological benefits
• Addiction used to be viewed only for drugs and not being addicted to a behavior
o “physiological dependence on a drug”
o “compulsive need for habit forming drugs”
major categories of symptoms of exercise addiction
excessive need for exercise, exercise while injured, withdrawal symptoms
withdrawal from exercise symptoms
o Mood disturbances - anxiety, depression, irritability
o Sleep disturbances - more/less sleep, poor sleep quality
o Appetite changes - disordered eating
o Physical symptoms - soreness, cramps, upset stomach
poorly defined exercise goals
- Usually greater volume/time
- Little emphasis on quality
- Competes to do more races, not improve
factors/mechanisms that have been proposed to cause exercise addiction
you become addicted to exercise because you are addicted to the endorphins, psychological cases,
Effects of 3 days of exercise deprivation on habitual exercisers
o Small research bc exercise addicts didn’t want to participate and have to take off days of exercise so the study is mainly for dedicated exercisers
• Addicts would feel much worse
2 days without exercise for habitual exercisers
causes big mood disturbances then it goes down slowly; doesn’t take long for withdrawal symptoms
stress
a stimuli or situation that is perceived as threatening which leads to anxiety and other unpleasant emotions
Stressor
an aspect of stress that can be measured and quantified
Anxiety
an emotional reaction consisting of unpleasant:
o Thoughts and worries
o Feelings
o Physical changes
arousal
a diffuse, global state of physiological activation that can range from deep sleep to extreme excitement. Common measures are:
o HR, BP, respiration rate, EMG (muscle tension), stress hormones, galvanic skin response, EEG
what assumptions do most sport psychologists make about the relationship between arousal and anxiety?
• Assume that as anxiety increases, so does arousal and all of the physiological responses such as HR, BP, VE
o Says that physiological activation occurs to all parts at the same rate
o Implies that HR can tell you how you’re feeling
CONTINUED: what assumptions do most sport psychologists make about the relationship between arousal and anxiety?
• The reality: AROUSAL DOES NOT EQUAL ANXIETY
o Physiological responses are not intercorrelated
• Physiological functions can go in different directions and different emotions can give the same physiological response
alternative to measuring pysiological arousal
o Assessing anxiety with questionnaires
• Problem is some people don’t like to take them or it could direct a person’s attention to their anxiety which could heighten it
simplistic model of stress
o Stress and anxiety are interchangeable
• Stress=anxiety
The problem is they don’t mean the same thing
behavioral (S-R) model of stress
o Stress is the stimulus and leads to an anxiety response
• Says they’re not interchangeable
• Stress→anxiety
o Criticism is the black box model
Cognitive (S-O-R) model of stress
o Stress(or) → perception/cognition→ anxiety
o Integrating mental processes into model
o Criticism is that the model is unidemensional; aka any stress results in anxiety
• The emotional outcome is always the same not matter what the stressor
• Problem is that people take stressors differently
Some people like their parents watching them play while others don’t
Multidimensional Cognifitc (S-O-R) model of stress
o Stress(or) → perception/cognition → EITHER eustress (elation, good) OR distress (anxiety, bad) o Same 1st and 2nd step but ads a positive outcome as a possibility to the same stressor o Explains differences b/w people with the same stressor or the changes a person has (initially hated beer then liked it)
What are the major features of the multidimensional model of anxiety discussed in class? What factors can this model account for that cannot be addressed in simpler models?
• Accounts for positive outcome as a possibility instead of always anxiety to a particular stressor
Drive/Hullian theory
o Positive, linear relationship b/w anxiety and performance
o Suggests that if you want athletes to perform better, you raise their anxiety (such as a coach yelling as a player)
o No evidence that this works
Relaxation/Quiecence Theory
o Negative, linear relationship b/w anxiety and performance
o Suggests that the greater the absence of anxiety, the greater the performance (calming a player down, meditation)
o Group or team-based interventions & a borrowed theory based on non athletes
o No evidence
threshold theory
o Anxiety is beneficial up to a certain point and then drops markedly as you go to far
o Implies that if go past anxiety threshold, it’s a disaster and you can’t built it back up and have to start all over
o No evidence
Inverted-U Hypothesis
o Most influential and popular theory in sport psychology!
o Yerkes-Dodson Law (1908)
o Optimal range of anxiety for optimal performance
• If anxiety is in the middle zone (40-60), everything will be near optimal; don’t want too high or too low level of anxiety
study disproving inverted-u hypothesis theory
o World record weight lifter was napping in the warm up room right before the lift (explosive sport w/ low anxiety)
modifications that have been made to the inverted-u hypothesis that account for athletic skill and sport type
different sports have different optimal ranges, modifying with training ( with experience you can handle higher levels of anxiety)
weaknesses with inverted-u hypothesis
o Non-athlete samples (external validity)
o Want target pop. (athletes)
o Novel tasks vs. realistic sport types
o Lab research vs. field research (ecological validity)
o Learning vs. performance
o Initial training period has low performance no matter what
o Hypothesis has no received support form a single study
IZOF: Individual Zones of Optimal Functioning
developed by Russian Sport psychologist Yuri Hanin – collected data from thousands of athletes from different sports, skill levels, ages, and competition
Primary findings from IZOF model
• Each individual athlete possesses an optimal anxiety range associated w/ optimal performance
• This range may lie anywhere on the anxiety continuum from extremely low to extremely high
• Optimal anxiety range is not predictably influenced by factors such as motor task requirements or skills
Can’t clump athletes together by sport or ability
IZOF Model Prediction
• for any given sport event, there will be some athletes who perform best at low or high levels of anxiety
Doesn’t treat everyone the same in a certain sport
Inverted-U Prediction
• For any given sport event, there is an optimal moderate level of anxiety. Lower or high levels will hard performance
Treat everyone the same in group
two methods for establishing optimal anxiety
direct method and indirect method
direct method
o Having athletes fill out standardized anxiety questionnaires prior to competition
• This is done until the athlete achieves a personal best performance and the anxiety score for this competition is defined as optimal
disadvantages to direct method
Time consuming
• Best performances are rare
• Best performances may not be easy to identify in some sports (football isn’t like running where you can just compare times)
indirect method
o Developed as a time-saving alternative to the direct approach
o Athletes complete an anxiety questionnaire according to how they recall feeling just before their very best performance
• Based on athlete remembering how they felt
doc on the use of pep talks
says 3/4 athletes do well with high anxiety
pre-competition anxiety in 3 elite runners
o Should have same profile based on inverted-U bc it’s the same event and all have the same PR (same ability)
o But each had different patterns, different anxiety levels at their top performance→ fits with IZOF
Hanin found with the indirect method
that there are high correlations b/w these “recalled scores” and the actual level of anxiety experienced in past performance
• Athletes have good recollection (r=.60)
• The more important the competition, the better they recall
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