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Exercise psychology > Exercise and Psychological Stress > Flashcards

Exercise and Psychological Stress Flashcards

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1
Q

Stress response

A

How the body reacts when encountering a real, perceived or expected threat
- Involves both psychological and physiological elements

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2
Q

Amygdala

A

Primary subcortical brain structure responsible for initiating the stress response

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3
Q

Homeostasis

A

The ability to balance/stabilize one’s internal environment despite changes to the external environment
- Narrow range for optimal function

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4
Q

Allostasis

A

Achieving stability through change
- Balancing essential coping/adaptation systems depending on a variety of factors
- Can achieve homeostasis through allostasis

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5
Q

Allostatic Load

A

The cost of this adaptation/coping
- Applies to stress (overwork SAM or HPA)
- Under chronic stress neither axis turns off after stress is removed
- Wear and tear on the brain and body
- may lead to decreased immune function, memory loss, mental health disorders

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6
Q

Allostasis and allostatic load

A

Disruption to homeostasis requires a physiological response
- ALLOSTASIS: physiological response
- ALLOSTATIC LOAD: cost of response (area under the curve)

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7
Q

NUTS model

A

Novelty
Unpredictability
Threat to ego
Sense of control
- Used to asses degree of stress from situation

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8
Q

Cognitive-Transactional Model of Stress

A

Physical and psychological stressors
- Leads to primary appraisal (stressor pose a threat) and then secondary Appraisal (can i handle it) then reappraisal

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9
Q

Sympathetic Adrenal Medullary Axis

A
  1. Stressor
  2. Cerebral cortex
  3. Amygdala
  4. Hypothalamus
  5. Sympathetic Nervous system
  6. Adrenal medulla
  7. Release epinephrine and norepinephrine
    - Responds to Challenge
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10
Q

Effects of epinephrine and norepinephrine

A
  • Increase blood pressure
  • Increase HR
  • Increase alertness and arousal
  • decreased digestion/ blood flow to splanchnic region
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11
Q

Effects of cortisol

A
  • Increase blood glucose
  • Increased glucose utilization by the brain
  • suppressed digestion
  • suppressed immune function
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12
Q

Hypothalamic Pituitary Adrenocortical axis

A
  1. Stressor
  2. Cerebral cortex
  3. Amygdala
  4. Hypothalamus
  5. Corticotropin-Releasing Hormone
  6. Pituitary Gland
  7. Adrenal Cortex
  8. Release of cortisol
    - Responds to threat or unpleasant challenge
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13
Q

Beta-blockers

A
  • Drug that blocks action of norepinephrine on beta-adrenergic receptors in heart
  • Prevents stress-induced heart rate increases
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14
Q

How can we create stress in a lab setting?

A

Through active and passive stressors
ACTIVE STRESSORS
- Stroop color-word test, mental arithmetic, public speaking
PASSIVE STRESSORS
- Painful, loud, startling stimuli
- Watching emotionally negative films or images

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15
Q

How do we measure the stress response

A

SELF-REPORT
- measures using validated questionnaires
- Assess magnitude and frequency of perceived stress
- PRO: can asses large groups
- CON: cannot assess underlying physiological response

HORMONES
- Measure EPI, NE, and cortisol in blood or saliva
- CONS: methods of measuring may induce stress, hormones naturally fluctuate throughout the day

CARDIOVASCULAR RESPONSE
- Increase in HR or Blood pressure

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16
Q

Cardiovascular response to stress mechanism

A
  • Increased SNS activity leads to increased release of norepinephrine
  • Acts on alpha 1-adrenergic receptor causing vasoconstriction
  • Sympathetic nervous system directly stimulates increased HR
17
Q

Cross-Stressor Adaptation Hypothesis

A

Exposure to a stressor of sufficient intensity and/or duration will induce adaptation and decreased sensitivity or stress response system
- Leads to habituation, which means lower stress reactivity and faster stress recovery

18
Q

Study on how exercise training reduces stress

A
  • Fit vs unfit men perform mental arithmetic test (Stressor) and BP and HR are measured
  • Unfit performed 5 wk of exercise training 3x/week at mod intensity
  • Reduction in HR and BP post training
19
Q

What is the optimal does of exercise for reduced anxiety

A

Length: 3 to 6 weeks of training
Frequency: 3-4x per week
Duration: 20-30 min = largest decrease in anxiety

20
Q

How does mental health state affect reductions in anxiety with exercsie

A
  • Anxiety decreases greater in people without anxiety disorders
21
Q

Resistance training and anxiety

A
  • RT significantly reduces anxiety symptoms
  • Type of RT not important
  • Greater effects observed in healthy population
  • Still beneficial with anxiety disorders
22
Q

How do RT and AT differ in their reductions of anxiety

A

No difference

23
Q

Exercise Training and Depression Prevention

A

Exercise training decreases depression symptoms across the lifespan
- Can act as effecting prevention took
- Exercise is as effective as traditional therapies

24
Q

Exercise, medication or both in patients with MDD study

A
  • 156 adults with diagnosis of MDD either trained in 4 month 3x/w aerobic training, took antidepressants or both
  • Exercise lowers depression to the same extent as medication
  • Compared with participants in the other conditions, those in the exercise condition were more likely to be partially or fully recovered and were less likely to have relapsed
25
Q

What is the optimal prescription of exercise for MDD

A

MODE: Doesn’t matter; aerobic or resistance exercise
Intervention length: at least 10 week (although changes are see earlier)
Frequency: 3 to 5x per week
Intensity: Aerobic - 50-85% of max HR, resistance - higher intensity
Duration: 30 to 60 min per session
- Consider personal preference and activity in green space

26
Q

Mastery Hypothesis

A
  • Psychological benefits from feelings of accomplishment or mastery post-exercise
  • Mastery gives a sense of greater self-worth and personal control over the environment
27
Q

Neurochemical +neurogenesis hypothesis

A
  • Brain evolved mechanisms that stimulate adaptation in response to physical and cognitive demands - adaptation increases resilience and resistance to stress
    -Exercise increases opioids, endorphins and endocannabinoids (may also restore balance of neurotransmitters that are altered with depression
  • Exercise increases brain-derived neurotropic factor (BDNF) - stimulates neurogenesis in the hippocampus
28
Q

BDNF and Depression

A
  • Blood concentrations of BDNF significantly decrease
  • Anti-depressant treatment significantly increases BDNF
  • increased BDNF associated with decreased depression scores following treatment
  • BDNF is a biomarker for depression improvement after anti-depressant treatment

Exercise psychology (10 decks)

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