Lectures 1-4 Flashcards
What is exercise psychology concerned with?
Application of psychology to increase exercise participation and motivational levels in the general public
What is health psychology?
Use knowledge of psychology and health to promote general well-being
Definition of well-being
The state of being comfortable healthy or happy
What is positive mental health
Not just absence of mental health problems but ability to learn cope, form and maintain good relationships
How can mental well-being and mental health be improved
Participation in physical activity
What did reed and buck (2000) show about the relationship between regular aerobic exercise and mood
More exercise = better mood
Self esteem definition
Refers to our feelings of self with and how we value ourselves
What has been shown about the relationship between self esteem and physical activity?
The more physically active someone is, the better their self esteem tends to be.
With self esteem and physical activity, what should you set to give the individual a sense of achievement?
Achievable goals, so that feelings of success can be gained
What % of adolescents and children have mental disorders or problems
20%
What are the two systems for classification and diagnosis of mental health disorders?
DSM-5
ICD-11
What is the link between exercise and depression
Exercise is effective as a treatment for depression
Five areas assessment model (Williams 2001) identifies 5 domains that can show whether someone is experience a mental health issue potentially
Life situation, relationships Altered thinking Altered emotions Altered physical feelings Altered behaviour or activity levels
Who created the Transtheoretical model? And when?
Prochaska and DiClemente (1983)
How many stages are there in the transtheoretical model?
5
What are the five stages of the transtheoretical model?
- Pre-contemplation
- Contemplation
- Preparation
- Action
- Maintenance
What does the transtheoretical model assess?
An individuals readiness to act on a new healthier behaviour
How can we get someone to move through the stages of the transtheoretical model?
Self efficacy
Decisional balance
Processes of change
What is the first stage in the transtheoretical model and what is going on in that stage?
Precontemplation
- not intending to make any changes
What is the second stage in the transtheoretical model and what is going on in that’s stage
Contemplation
- considering a change
What is the third stage of the transtheoretical model and what is going on in this stage?
Preparation
- making small changes
What is the fourth stage of the transtheoretical model and what is going on in this stage?
Action
- actively engaging in a new behaviour
What is the fifth stage of the transtheoretical model and what is going on in this stage?
Maintenance
- sustaining the change over a period of time - 6 months +
What is termination?
The point whereby individuals are no longer tempted to revert to their previous unhealthy behaviours
What is relapse?
Where an individual deteriorates to previous stages after progressing forwards
What are the processes of change? (X6) (the cognitive ones) and what do they mean?
Cognitive processes Increasing knowledge Being aware of risks Caring about consequences to others Increasing healthy alternatives Understanding the benefits
What are cognitive processes? When talking about the processes of change? And where would they be used in the transtheoretical model?
Mental, psychological, our thinking
They would be used in pre-contemplation and contemplation
What are the processes of change? (X5) (the behavioural ones) and what do they mean?
Substituting alternatives Enlisting support Rewarding yourself Committing yourself Reminding yourself
With substitute alternatives as a behavioural process of time, many people find barriers of time, how can you overcome this?
Go through their schedule to find times where they are able to exercise
What are the essentials for moving from stage to stage?
Motivation (intrinsic and extrinsic)
Self efficacy
Decisional balance
Factors that effect self efficacy
Previous performance (past experiences)
Vicarious experience (observing others we think are just as good as us)
Social persuasion
Emotional arousal
Imaginal experience (not in Banduras model)
What does HAPA stand for?
The Health Action Process Approach
What are the two phases of HAPA?
Motivational - intending to act
Volitional - moving from intention to behaviour
With HAPA, when individuals commit themselves to intention to exercise what stage do they begin?
The volitional phase
With HAPA, if an individual has high intention to but is still not performing the behaviour they are said to be where?
The intention-behaviour gap
With HAPA, once an individual starts exercising, how can this be maintained?
Through SMART goal setting
What is protection motivation theory? (Rodgers, 1983)
General theory of persuasive communication, with an emphasis on the cognitive processes mediating behavioural change
With Protection Motivation theory, what does it explain and what does it offer
Why people engage in unhealthy practices
Offers suggestions for changing those behaviours
With protection motivation theory, it describes adaptive and maladaptive coping to a health threat as a result of two appraisal processes
Threat appraisal and cognitive appraisal
With PMT, what is threat appraisal
Focusses on the source of the threat and factors that increase or decrease likelihood of maladaptive behaviours
(Assesses the severity of the situation and examines how serious it is)
With PMT, what does coping appraisal refer to?
How one responds to the situation
With PMT, the intention to protect one’s self depends upon four factors
- Perceived severity - of a threatened event (threat appraisal)
- Perceived vulnerability - of the individual; probability of the occurrence (threat appraisal)
- Perceived response efficacy - efficacy of the recommended preventive behaviour (coping appraisal)
- Perceived self-efficacy - level of confidence in one’s ability to undertake the recommended preventive behaviour (coping appraisal)
With PMT, the appraisal of the health threat and the appraisal of the coping responses result in the intention to perform what?
Adaptive responses (protection motivation) or maladaptive responses
What are maladaptive responses?
Those that place an individual at health risk
What are health impairing habits?
Behavioural pathogens (e.g. smoking and alcohol use)
What are health protective behaviours
Behavioural immunogenicity (e.g. sleep, attending a health check
What are health inequalities?
Differences between people or groups due to social, geographic, biological or other factors (people who are worse off tend to experience poorer health)
What are the types of physical activity? (X4)
Sport
Exercise
Play
Daily physical activity
Definition of sport
Structured and competitive physical activity
Definition of exercise
Planned and purposive physical activity to improve fitness, health or performance
Definition of play
Unstructured physical activity, done for fun and enjoyment
Definition of daily physical activity
Physical activity which is done as part of one’s daily routine - gardening, housework, and walking
PA can reduce risk of?
Dementia (by 30%)
Depression (by 30%)
Breast cancer (by 20%)
Definition of physical inactivity
A state in which bodily movement is minimal and energy expenditure approximates the resting metabolic rate
Who is physical activity important for?
All ages
As age increases, what happens to PA levels
Decreases
How much exercise is needed to produce those positive effects on mental health?
Even a brief 10 min walk is good
For long-term benefits - exercise 3 times a week for 30 minute sessions at moderate intensity
Programs longer than 10 weeks work best for reducing symptoms of depression
How to increase long term adherence and predicting maintenance? (X5)
Goal setting (maintain PA) Self motivation (maintain PA) Self efficacy (maintain PA) Physical activity environment (maintain/predict maintenance of PA) Life stress (maintain/predict maintenance of PA)
Fjeldsoe et al. (2011) found only 35% of 157 studies included any maintenance data, what is needed then to assess what techniques are better for maintenance?
More longitudinal studies
What are the three categories of the behaviour change wheel? (Michie et al., 2011)
Sources of behaviour
Intervention functions
Policy categories
How can the behaviour change wheel be applied? (X5)
Behavioural diagnosis
Intervention strategy selection
Implementation strategy selection
Selection of specific behaviour change techniques
What are the UK PA guidelines for 5-18-year-olds:
At least 60 minutes of moderate-to-vigorous physical activity (MVPA) every day
It is generally acknowledged that children are not as active as they should be, what do figures indicate about the amount of children meeting the guidelines
Less than 50% meet the guidelines and boys spend more time in moderate-to-vigorous physical activity (MVPA)
Farooq et al. (2017) conducted the Gateshead Millennium Cohort Study, how many pp did he use? For how long? And what ages?
545 pp
For 5-7 days
7,9,12 and 15-year-old
What motivates young children to get involved in PA? (Allender et al 2006)
Experimentation
Unusual activities
Parental support
Safe environment
What are considered barriers to young children participating in PA (Allender et al 2006)
Competitive sports
Highly structured activities
What motivates teenagers and young women to get involved in PA (Allender et al 2006)
Body shape Weight management New social networks Family support Peer support
What are barriers to teenagers and young women participating in PA? (Allender et al 2006)
Negative experiences at school Peer pressure Identity conflict PE uniforms Boys dominance in class Competitive classes Lack of teacher support
Name some primary school interventions
Be smart (5-7 year olds)
Apples (7-11 year olds)
Sport for LIFE (8-9 year olds)
GreatFun2Run (7-11 year olds)
It is predicted that by what year 1.5 million people will be 80+ in the U.K?
2040
What makes a good intervention?
Based on research/theory Affordable Practical Effective Acceptable Safe and equitable
What are informational interventions?
Web-based programme of lessons
Personalised information regarding one’s level of risk for chronic diseases
Advertising
Name an example of an intervention and what it aims to do
This girl can
Aims to increase female participation in sport
How can social support be given to help people exercise?
Exercise in a group
From a significant other
Social media
What are behavioural interventions?
Reinforcement Goal setting Contracts Client profiling Self-monitoring
The transtheoretical model focusses on what?
HAPA focusses on what?
TTM focusses on how and when
HAPA focusses on the distinction between
What are the factors that influence healthy behaviours (could be a question in the exam)
Peers
Media
Environment
