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Sports and performance psychology > Lecture 10: Exercise psychology > Flashcards

Lecture 10: Exercise psychology Flashcards

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1
Q

What is sports psychology?

A

Focus on sport performance

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2
Q

Exercise psychology?

A

Focus on health & well-being through regular participation in physical activity

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3
Q

What does sports psychology and exercise psychology have in common?

A

Focus on development & application of psychological theories for understanding & modification of behavior in the sport & physical exercise environment

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4
Q

How can physical activity be defined?

A

any bodily movement produced
by skeletal muscles that results in energy expenditure. The energy
expenditure can be measured in
kilocalories. Physical activity in daily
life can be categorized into
occupational, sports, conditioning,
household, or other activities

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5
Q

How can exercise be defined?

A

is a subset of physical activity
that is planned, structured, and
repetitive and has as a final or an
intermediate objective the improvement or maintenance of
physical fitness

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6
Q

Signs and symptoms of a heart attack

A
  • chest pain or discomfort
  • shortness of breath
  • pain or discomfort in jaw, neck, back, arm or shoulder
  • feeling nauseous, light-headed or unusually tired
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7
Q

Signs of a stroke

A

-numbness or weakness in face, arm or leg on one side of the body
- confusion or trouble speaking or understanding speech
- trouble seeing in one or both eyes
- trouble walking dizziness or problems with balance
- severe headache with no known cause

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8
Q

What are the gender differences in men vs women?

A

Almost exactly the same, except only women feel nauseous, light-headed or unusually tired

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9
Q

What are the symptoms of the metabolic syndromes?

A
  • increased blood pressure (130/85mmHg or higher)
  • high triglycerides (150mg/dL or more)
  • large waistline (men: 40 inches or more, women: 35 inches or more)
  • low HDL cholesterol (men: less than 40mg/dL, women: less than 50mg/dL)
  • elevated fasting blood sugar (100mg/dL or higher)
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10
Q

What is the energy expenditure continuum?

A

Ranges from sleep, sedentary behaviour, light physical activity (walking slowly, standing while doing dishes), moderate physical activity (mowing the lawn, playing table tennis) and vigorous physical activity

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11
Q

What is sedentary behaviour linked to?

A
  • decreased fitness, lower self-esteem, decreased academic achievement, lower prosocial behaviour
  • related to cardiovascular disease
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12
Q

What are the participant groups of eligible studies?

A
  1. “Healthy” participants
  2. Non-diabetic participants with high risk of
    CVD (hypertension, prehypertension,
    metabolic syndrome, obesity, dyslipdemia)
  3. Participants with Type 2 Diabetes
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13
Q

What did results find about yoga and cardiovascular health?

A
  • yoga vs no treatment or usual care had significant improvements blood pressure, heart rate, respiratory rate, waist circumference, most blood lipid markers, HbA1C and one other insulin resistance marker
  • yoga vs exercise led to improvement in HDL blood levels (good cholesterol)
  • effects were most prominent in RCTS with 12 weeks of intervention duration
  • high safety
  • for those with type 2 diabetes: improvements in waist/hip ratio, blood lipid markers, fasting blood glucose, total cholesterol. The same effects were not found for healthy participants
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14
Q

What was found about the prevalence of overweight individuals?

A
  • age group 18-24 had the lowest shares of overweight populations in the EU while those btw 65-74 had the highest shares
  • obesity and physical activity are risk risk factors for coronary heart disease
  • lots of variation: 37% Italy, 58% Croatia, 53% in France and 73% in Croatia for men
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15
Q

What was found about energy and fatigue?

A
  • prevalence is higher in women, resulting in high costs (health-related losses of productivity)
  • positive associations between physical activity and increased feelings of energy
  • 40% reduction in feelings of low energy and active adults when compared to sedentary peers, but effect sizes depend on design and measures of energy and fatigue
  • single bout of exercise does not reduce fatigue necessarily
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16
Q

What was found about fatigue and exercise for those with a chronic disease?

A
  • Cancer: Aerobic exercise shows significant small effects on fatigue (resistance and flexibility exercise doesn’t) – But substantial variability in effects
  • Fibromyalgia: Encouraging results (e.g., resistance exercise), but more insights on the exercise dose (how much/how often) needed
  • Multiple Sclerosis: small but significant effect size in favor of exercise, no effect for resistance training alone (only when combined with aerobic exercise)
17
Q

What are the psychological benefits of exercise?

A
  • positive associations between self-reported exercise, global self-esteem, physical self-concept and self-efficacy (but can be some exceptions)
  • not conclusive
  • physical activity has positive effects on global self-esteem over time by improving components of physical domain, small but significant reciprocal effects btw physical activity and physical self-concept
18
Q

What are the other benefits of exercise?

A
  • regular exercise results in better well-being, coping abilities and reduced anxiety
  • enjoyment (exercise programs, individually tailored physical activity programs)
  • enhancement of self-esteem and self-confidence (satisfaction and feelings of accomplishment)
  • opportunities to socialize (personal commitment)
19
Q

Why do we need models that explain health behaviour and physical activity?

A
  • a large percentage of the adult population are not meeting the current recommendations for physical activity and exercise
  • more understanding needed of factors influencing decisions to engage in regular physical activity and exercise
  • insight into changing unfavourable health behaviours
20
Q

What is intention?

A

a conscious decision to achieve a
certain result or to perform a certain behavior. Whether a person ultimately behaves accordingly

21
Q

Motivation models

A

Models about the factors contributing to the development of a health behaviour intention. Includes: theory of planned behaviour, health belief model, social cognitive theory

22
Q

Theory of planned behaviour

A
  1. attitudes (positive or negative evaluations of behaviour, includes instrumental behavioural beliefs and experiential behavioural beliefs)
  2. subjective norms (summary of normative beliefs towards behaviour, significant social referents, descriptive normative beliefs, injunctive normative beliefs)
  3. perceived behavioural control (summary of control beliefs in ability and confidence to perform the target behaviour, factors facilitating or impeding behaviour like skills/abilities and access/availability)
23
Q

Instrumental behavioural beliefs

A

What will the behaviour lead to?

24
Q

Experiential behavioural beliefs

A

What are my experiences with this behaviour

25
Q

Injunctive normative beliefs

A

Do others approve or disapprove of behaviour

26
Q

Descriptive normative beliefs

A

My friends also go to the gym and do lat pulls as exercise

27
Q

Health belief model

A

Perceived susceptibility and perceived severity (can become chronic and limit quality of life) can result in action. Perceived benefits so doing exercise to improve abilities, but there can be perceived barriers. Cues to action is making the plans to do the exercise

28
Q

What is found about the intention-physical activity gap?

A

Motivation to enact is the main predictor, but the intention-physical gap is 46%. Nearly twice as many people fail to translate intentions into physical activity

29
Q

What are the barriers to exercising?

A
  • age differences so 60-78 years old is for health-related reasons
  • underestimation of enjoyment (forecasting bias)
  • disproportionate weighing on the beginning of exercise experience
  • Health issues
  • Inconvenience
  • Lack of motivation and energy
  • Lack of social support
  • Insufficient time
  • Lack of money
  • lack of time seen as a main reason
30
Q

Theory of psychological hedonism

A

people repeat activities that feel pleasurable and avoid activities that elicit displeasure

31
Q

Self-selected/self-paced exercise

A
  • Intensity is determined by the exerciser
  • has been linked to enhanced autonomy, interest/enjoyment, perceived choice, and adherence
32
Q

Zenko et al method

A

Control( instructed to choose exercise intensity) and experimental groups (instruct participants to change intensity and maximize pleasure) did a 10 minute cardio exercise. Had physiological and affect measurements every 2 minutes, enjoyment and pleasure measures post-workout

33
Q

What did results find from Zenko et al?

A
  • The affective responses in the prompt condition became more positive as time progressed
  • Differences in affective valence began to emerge during Minute 6, affective valence was higher for experimental group
  • No significant differences regarding heart rate and perceived exertion during exercising
  • The affective valence after exercise was significantly higher in the
    prompt condition
  • Remembered enjoyment was significantly higher in the prompt
    condition
  • Remembered pleasure was significantly higher in the prompt condition
34
Q

What conclusions did they find?

A

People do not maximize pleasure and enjoyment during exercise by default, can alter the affective experience without changing intensity of exercise

35
Q

Which factors can influence exercise adherence?

A

Personal factors
- demographic Income, education, higher occupational status
- Age: large decrease in activity in early adulthood
- Read studies carefully: Literature is largely dominated by western samples
Cognitive and personality variables
- self efficacy and self-motivation (reflection of self-regulatory skills) as consistent predictors
Environmental factors
- social
- physical: convenience and proximity, climate, perceived lack of time
Characteristics of physical activity
- discomfort, high intensity, risk of injury
- group exercises better than individual programs
- leader qualities: interactive, encouraging, energetic, face-to-face feedback, democratic leadership, task cohesion

36
Q

What are strategies to enhance exercise adherence?

A
  • clues from physical environment
  • nudging like visual nudges and affect stair use and stimulating physical activity
  • contracting: specific expectations, responsibilities for behavioural change
  • charting attendance and participation: performance feedback more effective when converted into graphs, charts, diaries, logging behaviour

Sports and performance psychology (12 decks)

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