Exercise and Psychological Wellbeing Flashcards
According to the government, wellness is:
A positive physical, social, and mental condition.
Mental wellbeing does not have a single definition, but it does include factors:
Feeling good about oneself
Being able to operate independently
in a relationship
The capacity to deal with life’s ups and downs, such as overcoming obstacles and seizing the opportunities
Sense of belonging to our community and surrounding
Authority and freedom over our lives
Sense of purpose and being appreciated
Mental wellness does not mean
Being cheerful constantly, you will experience unpleasant or painful feelings such as sadness, loss, or failure
What mental health problems can be bettered with exercise?
Anxiety and depression
Exerciser’s effects on anxiety and depression can be
Acute or chronic
Acute effects on depression and anxiety
Occur immediately, or may or may not be temporary as a result of a single bout of exercise
Chronic effects of exercise on anxiety and depression
Changes in anxiety and depression over time
What activity was used in the relationship between exercise and psychological wellbeing? What were the results?
Aerobic exercise, high-intensity aerobic activity is not required to produce favorable benefits
Non-aerobic workouts such as yoga and weight training
Where can the circumstances most related to lowered anxiety and depression be found?
Chronic Exercise and Mental Health
What situation was used during exercise and anxiety reduction study?
Chronic effects of exercise have often used 2-4 months progress with 2-4 exercise sessions per week
What were the results of the two experiments that compared stress inoculation and progressive relaxation to jogging for anxiety reduction?
The jogging and stress management groups showed substantial reductions in state anxiety throughout the intervention period compared to the wait-list control group.
The jogging group had maintained lower anxiety for 15 weeks
Relationship between exercise and depression
Regular exercise helps reduce depression symptoms, Compared to once-a-week exercisers, 3-5 day-a-week exercisers resulted in considerable decreases in depression
Guidelines for using exercise to improve mood
Rhythmic Abdominal Breathing
Absence of Competition
Closed predictable activities
Rhythmic and repetitive movements
Duration, intensity, and frequency
Enjoyment
What is Rhythmic Abdominal Breathing?
-either aerobic or anaerobic exercise helps such as jogging, biking, and swimming.
What is absence of competition?
For some, the absence of competition improves psychological wellbeing
Overtraining, pressure to win, and social assessment can result from competition, but in a non-competitive context, players can focus on enjoying the sport itself
What are closed, predictable activities like?
Closed seeting like golf courses and pools can allow thletes to play their movments and unexpected incidents are uncommon. These self-paced activities allow individuals ro tune out other surroundings and engage in free association while exercising
What are rhythmic and repetitive movements?
Walking or running fosters introspective or creative thought or both during involvement. This focus of attention might free up the mind to attend to more essential matters
What is duration, frequency and intensity?
Exercise should last 20-30 minutes and be of moderate intensity and it should be done regularly (2-3 days a week)
Why is enjoyment in exercise important?
The most critical factor, enjoyment is associated with positive effects, if you don’t enjoy it’ you won’t stick to it
As for the effects of exercise, what does exercise increase?
Academic performance
Assertiveness
Confidence
Emotional stability
Intellectual functioning
Internal locus of control
Memory
Perception
Positive body image
Self-control
Well-being
Work efficiency
As for the effects of exercise, what does exercise decrease?
Work absenteeism
Alcohol abuse
Anger
Anxiety
Confusion
Depression
Headaches
Hostility
Phobias
Psychotic behavior
Tension
Type A behavior
Work errors
Exercise has been associated with what positive effects:
Higher self-esteem
Perceived confidence
High self-efficacy
High accomplishment
High motivation
High desire to exercise
Greater task-goal orientation
Lower levels of depression
In girls, exercise is associated with perceived body beauty, the significance of appearance and physical health
Exercise’s postitive changes psychologically are due to 2 types of factors
Psychological and Physiological
What are the physiological explanations of the benefits of exercise?
Cerebral blood flow increases
Neurotransmitter changes in the brain e.g endorphins, serotonin and norepinephrine
Increased max oxygen consumption and oxygen delivery to cerebral tissues
Decreased muscle tension
Changes in brain structure
Increase in endocannabinoid receptor serum concentration
