exercise, psych and wellbeing Flashcards
what is PA
any movement resulting in energy expenditure
what is exercise?
movement that is planned, repetitive, structured and purpose is to increase fitness.
what is depression?
a transient mood or state or a clinical disorder.
key signs of depression?
constantly feeling down or hopeless.
having little interest or pleasure in doing things you used to enjoy.
the depression and PA relationship
inactivity can lead to mental health illness and vice versa. this correlation cannot imply a causation.
PA used as prevention
1 hour of exercise/week of any intensity protective against future incidence of depression.
four components of PA
FITT
most effective interventopns of depression are…
< 12 weeks, exericse 3-5 times a week. sessions > 60 mins similar outcomes to those 30-60 min
moderate or light intensity ?
mod reccomended by studies have shown benefits of light/vigorous
qualitative research
obtaining peoples experiences of PA and depression and applying rigirous analysis to understand them. the analysis is based on researchers interpretation of what was said requires processes to ensure bias is removed.
what did the qualitative research find?
improved mood, better attention, sense of purpose all good things
anxiety
state of worry, apprehension or tension that often occurs in the absence of real or obvious danger.
cohort study findings on PA and anxiety.
being pysically active provides a buffer against anxiety symptoms. those who have mod PA have lower chances of presentinf anxiety symptoms.
randomised controlled trial evidence - anxiety
PA interventions are effective in improving symptoms of anxiety.
FITT for the randomised controlled trial evidence for anxiety and PA
mod to high intensities more effective than low. all modes effective, string effect with yoga and stretching. no difference between long and short. 4-5 times a week most effective.
neurobiology behind PA
exercise can produce similar changes in the brain neural system that occur with medication.
will one sessionm of exercise make up feel better ? and less anxious
yes, for at least 24 hours post E.
why does affect matter?
pos affect is a component of good psychological well-being; negative affect is a symptom of mental ill-health.
how does affect have a motivational force?
the way we influence our behaviour - people chose to do things that make them feel good and avoid what makes them feel bad.
influence of exercise intensity on affect.
when people get their presprciption wrong by even 10% they will be -vely effcted by this.
what dominates affectuve reponse at high intensity
physiological symptoms.
alternative ways to ensure +ve affect
let people choose their own intensity. if we prime them to feel good while they are choosing this seems to help.
consequence of biases
negatively impacts on relationship between person and professional and their engagement in health based services. can cause poor mental health in the indivduals.
what causes biases.
assumptions (eg the athletic body being the ideal) not having a close family member that is overweight.
when is bias exhibited
when people ate given negative labels e.g. lazy, lacking willpower, lack physical ability.
stages of change model
no intention to change (pre-contemplation) - thinking about change (contemplation) - ready to change (preparation) - started doing it (action) - been doing it (maintenance).
theory of planned behaviour
pre-contemplation to contemplation. includes your attitude, subjective norm and perceived behavioural control. build motivation/create intention desire to be active.
how does attitude effect intention to do PA.
affective attitudes, do I like it does it make me feel good. Instrumental attitude - do I think its important.
how do we change attitudes?
have a balance toward good things about exercising versus less good things about exercising. needs to be relevant to them and what they care about.
subjective norm
belief about what is expected from others of you. this represents the social pressure to exercise.
how can subjective norm be positive?
making activity seem the norm. discussing how your behaviour influences those around you.
perceived behavioural control.
perceived ease or difficulty of actually exercising.
barrier related contingency plans (stimulus control)
anticipate factors that prevent PA - form a concrete plan to deal with risk situation. support people to make their own plans.
how good is the theory of planned behaviour?
no idea.
controlled vs autonomous motivation.
autonomous in exercise knows what she wants to achieve and a good reason why versus controlled are going it because you may have been told to exercise and will feel guilty if you dont.
what is an important question for figuring out someome motives on PA.
why the goal is important.
is controlled motiavtion always bad?
no because it gets someone going. it will become a problem when they continue to exercise because they are told to because they will just stop. it does not sustain a long term relationship.
when does controlled motivation lead to long term relationship
when they start to realise the benefits from PA and what it brings to their lives.
how is autonomy seen in PA
sense that your actions are freely choosen. help the indivdual feel involved which decreases the pressure.
what does an autonomous motivation cause with PA
competence, relatedness to the exercise, improved psych well-being.
proximal expectations
occurs during or shortly after exercise
distal expectations
expected days or months after continued exercise.
which kind of expectation can lead to controlled motivation.
distal as we start to think about all the things we need to achieve rather than the why.
what is the most commonly heard expectation
proximal.
benefits for proximal expectattions
provide impetus for day to day motivation if recognised. can create pos affective attitudes.
benefits for distal expectations
ranked more important, aspirational can support long term motivation.
self-efficacy
perception of your own ability to exercise and achieve a particular outcome. not about ones actual ability but their beliefs about capability.
what is the relationship between self efficacy and PA
very strong relationship between change in self-efficacy and change in PA.
task self-efficacy
the confidence to perform the essential aspects of a task.
self-regulatory self-efficacy
the confidence to schedule exercise, stick to plans and overcome barriers.
how to build self-efficacy
recalling previous accomplishments and creating new accomplishments, pos feedback and reminding yourself you can do it.
what is the motivational phase?
the creating intention phase
volitional phase
turning intention into action
what is the psychology behind bahviour change
closing the intention-bahviour gap. (motivational - volitional phases.
what are implementation intentions
connecting one event with another: when x happens, i will do y.
