exercise, psych and wellbeing

Question 1

what is PA

Answer 1

any movement resulting in energy expenditure

Question 2

what is exercise?

Answer 2

movement that is planned, repetitive, structured and purpose is to increase fitness.

Question 3

what is depression?

Answer 3

a transient mood or state or a clinical disorder.

Question 4

key signs of depression?

Answer 4

constantly feeling down or hopeless.
having little interest or pleasure in doing things you used to enjoy.

Question 5

the depression and PA relationship

Answer 5

inactivity can lead to mental health illness and vice versa. this correlation cannot imply a causation.

Question 6

PA used as prevention

Answer 6

1 hour of exercise/week of any intensity protective against future incidence of depression.

Question 7

four components of PA

Answer 7

FITT

Question 8

most effective interventopns of depression are…

Answer 8

< 12 weeks, exericse 3-5 times a week. sessions > 60 mins similar outcomes to those 30-60 min

Question 9

moderate or light intensity ?

Answer 9

mod reccomended by studies have shown benefits of light/vigorous

Question 10

qualitative research

Answer 10

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.

Question 11

what did the qualitative research find?

Answer 11

improved mood, better attention, sense of purpose all good things

Question 12

anxiety

Answer 12

state of worry, apprehension or tension that often occurs in the absence of real or obvious danger.

Question 13

cohort study findings on PA and anxiety.

Answer 13

being pysically active provides a buffer against anxiety symptoms. those who have mod PA have lower chances of presentinf anxiety symptoms.

Question 14

randomised controlled trial evidence - anxiety

Answer 14

PA interventions are effective in improving symptoms of anxiety.

Question 15

FITT for the randomised controlled trial evidence for anxiety and PA

Answer 15

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.

Question 16

neurobiology behind PA

Answer 16

exercise can produce similar changes in the brain neural system that occur with medication.

Question 17

will one sessionm of exercise make up feel better ? and less anxious

Answer 17

yes, for at least 24 hours post E.

Question 18

why does affect matter?

Answer 18

pos affect is a component of good psychological well-being; negative affect is a symptom of mental ill-health.

Question 19

how does affect have a motivational force?

Answer 19

the way we influence our behaviour - people chose to do things that make them feel good and avoid what makes them feel bad.

Question 20

influence of exercise intensity on affect.

Answer 20

when people get their presprciption wrong by even 10% they will be -vely effcted by this.

Question 21

what dominates affectuve reponse at high intensity

Answer 21

physiological symptoms.

Question 22

alternative ways to ensure +ve affect

Answer 22

let people choose their own intensity. if we prime them to feel good while they are choosing this seems to help.

Question 23

consequence of biases

Answer 23

negatively impacts on relationship between person and professional and their engagement in health based services. can cause poor mental health in the indivduals.

Question 24

what causes biases.

Answer 24

assumptions (eg the athletic body being the ideal) not having a close family member that is overweight.

Question 25

when is bias exhibited

Answer 25

when people ate given negative labels e.g. lazy, lacking willpower, lack physical ability.

Question 26

stages of change model

Answer 26

no intention to change (pre-contemplation) - thinking about change (contemplation) - ready to change (preparation) - started doing it (action) - been doing it (maintenance).

Question 27

theory of planned behaviour

Answer 27

pre-contemplation to contemplation. includes your attitude, subjective norm and perceived behavioural control. build motivation/create intention desire to be active.

Question 28

how does attitude effect intention to do PA.

Answer 28

affective attitudes, do I like it does it make me feel good. Instrumental attitude - do I think its important.

Question 29

how do we change attitudes?

Answer 29

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.

Question 30

subjective norm

Answer 30

belief about what is expected from others of you. this represents the social pressure to exercise.

Question 31

how can subjective norm be positive?

Answer 31

making activity seem the norm. discussing how your behaviour influences those around you.

Question 32

perceived behavioural control.

Answer 32

perceived ease or difficulty of actually exercising.

Question 33

barrier related contingency plans (stimulus control)

Answer 33

anticipate factors that prevent PA - form a concrete plan to deal with risk situation. support people to make their own plans.

Question 34

how good is the theory of planned behaviour?

Answer 34

no idea.

Question 35

controlled vs autonomous motivation.

Answer 35

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.

Question 36

what is an important question for figuring out someome motives on PA.

Answer 36

why the goal is important.

Question 37

is controlled motiavtion always bad?

Answer 37

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.

Question 38

when does controlled motivation lead to long term relationship

Answer 38

when they start to realise the benefits from PA and what it brings to their lives.

Question 39

how is autonomy seen in PA

Answer 39

sense that your actions are freely choosen. help the indivdual feel involved which decreases the pressure.

Question 40

what does an autonomous motivation cause with PA

Answer 40

competence, relatedness to the exercise, improved psych well-being.

Question 41

proximal expectations

Answer 41

occurs during or shortly after exercise

Question 42

distal expectations

Answer 42

expected days or months after continued exercise.

Question 43

which kind of expectation can lead to controlled motivation.

Answer 43

distal as we start to think about all the things we need to achieve rather than the why.

Question 44

what is the most commonly heard expectation

Answer 44

proximal.

Question 45

benefits for proximal expectattions

Answer 45

provide impetus for day to day motivation if recognised. can create pos affective attitudes.

Question 46

benefits for distal expectations

Answer 46

ranked more important, aspirational can support long term motivation.

Question 47

self-efficacy

Answer 47

perception of your own ability to exercise and achieve a particular outcome. not about ones actual ability but their beliefs about capability.

Question 48

what is the relationship between self efficacy and PA

Answer 48

very strong relationship between change in self-efficacy and change in PA.

Question 49

task self-efficacy

Answer 49

the confidence to perform the essential aspects of a task.

Question 50

self-regulatory self-efficacy

Answer 50

the confidence to schedule exercise, stick to plans and overcome barriers.

Question 51

how to build self-efficacy

Answer 51

recalling previous accomplishments and creating new accomplishments, pos feedback and reminding yourself you can do it.

Question 52

what is the motivational phase?

Answer 52

the creating intention phase

Question 53

volitional phase

Answer 53

turning intention into action

Question 54

what is the psychology behind bahviour change

Answer 54

closing the intention-bahviour gap. (motivational - volitional phases.

Question 55

what are implementation intentions

Answer 55

connecting one event with another: when x happens, i will do y.