Exercise & Psychological Wellness Flashcards
What are the 6 Dimensions of Well-Being?
Self Acceptance
Positive relation to others
Autonomy
Environmental Mastery
Personal Growth
Purpose in Life
Self Acceptance
Postive Views Of oneself
Positive relation to others
trusting caring , and empathetic relationships
Autonomy
Self Determined w/ intrinsic motivations & Self referenced standards
Environmental Mastery
Effective mastery of the environment to fulfill personal values
Personal Growth
Sense of development and self fulfillment overtime
Purpose in life
Directed toward purposeful goals for living
What is Anaerobic Exercise
Short-term , or short burst, activities not involving the transportation of oxygen
What is Aerobic Exercise?
Longer term activities that increase pulmonary & cardiorespiratory system activity
Which exercise has research focused on the most ?
Aerobic exercise (high intensity aerobic activity is not necessary in producing positive effects)
It has shown
What are Acute effects ?
Short term
Immediate and possibly, but not necessarily , temporary effects arising from a single bout of exercise
What are Chronic Effects?
Long term effects
What are some research results of chronic effects of anxiety?
Reductions in state anxiety from jogging were maintained up to 15 weeks AFTER intervention
Most research on ACUTE effects of exercise has focused on ?
State Anxiety
Which exercise is associated with lower state anxiety?
Aerobic exercise
Which programs are more effective?
Longer training programs are more effective than shorter ones
What are the 7 Benefits of chronic exercise & mental health ?
- Positively associated w/ mental health and well being
- Associated w/ reduction of stress emotions (e.g., state anxiety)
- Associated w/ a decreased level of mild to moderate depression and anxiety
- Associated w/ reductions in traits such as neuroticism and anxiety
- Reductions in various stress indicators
- Beneficial emotional effects across ages and sexes
- Physically healthy people who require psychotropic medication may safely exercise under close medical supervision
What is the relationship of exercise & depression?
- 1 in 4 Americans has clinical depression at any given time
- the prevalence of major depression in the U.S has increased steadily since the early 1950’s
- Depression was the leading cause of death in canada and the US in 2010
- Depression is especially prevalent in girls and woman who have depression 1.7 times more frequently than men
- Depressive disorders are estimateed to affect approximately 5% to 8% of adolescents in the US
- Males not in extracurricular have more depression than those in sports
- Most studies agree a moderate relationship exist between exercise and depression
What is mood?
A state of emotional or affective arousal of varying impermanent duration.
What is the relationship of exercise and mood changes?
Exercise is related to positive changes in mood state
- Decreases fatigue and anger , increases clear thinking , energy, well being
Can have an increase of mood within just 10 minutes of moderate exercise
How do you enhance mood through exercise ?
Use rhytmic abdominal breathing
Avoid interpersonal competition
Make it a closed predictable activity
Use rhythmic and repetitive exercise moments
exercise 20-30 minutes in duration moderate intensity, 2 or 3 times per week
Make it enjoyable
How does exercise enhance physiological well-being?
Increases in cerebral blood flow
Changes in brain neurotransmitters
Increases in maximum oxygen consumption and delivery of oxygen to cerebral tissue
reductions in muscle tensions
How does exercise enhance psychological well - being ?
Enhance feeling of control
Feeling of competency and self-efficacy
Positive social interactions
Improved self-concept and self-esteem
opportunities for fun and enjoyment
What are some psychological benefits of exercise for adults?
Exercise increases:
Academic performance
Assertiveness
confidence
emotional stability
Exercise decrease:
Work errors
Tension
Headaches
Depression
