Mental Health & Physical Activity

Question 1

define mental health

Answer 1

state of mental functioning, resulting in productive activities, fulfilling relationships and the ability to adapt to change and cope with adversity. mental health is a continium

Question 2

define mental health disorder

Answer 2

condition characterized by altered thinking, mood or behaviour. Distress/ impaired functioning

Question 3

define mental illness

Answer 3

refers to all diagnosable mental disorders

Question 4

define mental health problems

Answer 4

symptoms sufficient with mental illness but no diagnosis. Insufficient intemsity/duration to meet criteria for mental disorders

Question 5

define anxiety

Answer 5

normal biological reaction, prepares us for danger

Question 6

define state anxiety

Answer 6

short/brief emotional state. Heightened autonomic NS. Increased HR, sweaty palms, muscle tension

Question 7

define trait anxiety

Answer 7

more general predisposition to respond with aprehension across many situations (lack of confidence, difficulty with decisions, feelings of inadequacy)

Question 8

5 symptoms of anxiety

Answer 8

-unpleasant feelings (overwhelmed)
-bodily symptoms (muscle tension)
-changes in cognition (irrational fears)
-changes in behaviour (avoidance)
-vigilance (alertness)

Question 9

ways to measure anxiety

Answer 9

subjective: self reports
objective: EMG, blood pressure/HR, skin responses, CNS

Question 10

clinical vs normal anxiety

Answer 10

clinical: normal behaviour is disrupted,

normal (general): less intense symptoms, less suffering/dysfunction

Question 11

anxiety disorders lasting at least 6 months (5)

Answer 11

1. panic disorders
2. Phobias
3. generalized anxiety disorder
4. OCD
5. PTSD

Question 12

panic disorder

Answer 12

-fear of dying
-wants to escape or seek emergency help
-accompanied by major depressive disorded
-twice as common in women

Question 13

agoraphobia

Answer 13

-severe, pervasive anxiety (crowded areas)
-often seen after panic disorder
-twice as common in women

Question 14

social anxiety disorder

Answer 14

-persistant anxiety in social situations
-more common in women

Question 15

OCD

Answer 15

-recurrent thoughts/actions
-percieves a loss of control
-equally common in men/women

Question 16

Generalized anxiety disorder

Answer 16

-worrying lasting more than 6 months with multiple symptoms
-twice as common in women

Question 17

PTSD

Answer 17

-anxiety/behaviour disturbances following exposure to extreme trauma

Question 18

treatment options (3) & cons

Answer 18

1. medications- side effects, costly
2. cognitive behavioural therapy (CBT)- costly, time consuming
3. Exercise- delayed effects, used to manage not treat

Question 19

aerobic exercise vs resistance on anxiety symptoms

Answer 19

aerobic- reduced anxiety in trait and chronic. Those who feel more fit felt less anxiety, works well with CBT.

Resistance training- not linked to significant reductions in anxiety,. May increase anxiety in some cases (inexperience and increase muscle tension). Inconclusive and more research is needed.

Question 20

exercise and anxiety mechanisms (2)

Answer 20

1. thermogenic hypothesis- increase body temp is theraputic for muscle tension
2. distraction hypothesis- distraction from normal day routine/worries. Takes mind off of things

Question 21

what we don’t know (3)

Answer 21

1. does response relationship- how much is needed (intensity) for optimal response
2. effects of resistance training/anaerobic exercise
3. effectiveness as a clinical issue

Question 22

physical symptoms of anxiety (10)

Answer 22

-light headedness
-numb fingers/toes
-tightness chest
-fast HR
-upset stomach
-breathing faster
-heavy legs
-shaking, chills
-sweating
-blushing/blurred vision

Question 23

define depression

Answer 23

mood state characterized by feeling sad, discouraged/unhappy. Can be transiet or clinical

Question 24

symptoms of depression

Answer 24

-feeling sadness/guilt/worthlessness
-lack of energy
-difficulty concentrating
-reduced motivation/interest
-thoughts of suicide

Question 25

types of depression (2) and explain

Answer 25

1. Major depressive disorder-Distinguished by severity and duration of symptoms (all or most days of the week for 2 weeks). Not caused by medication. Sypmtoms of depressed mood, no interest +4 others
2. Bi polar- episodes of mania then depression, thoughts of grandeur, genetic, behaviour without thought of consequence

Question 26

causes of depression

Answer 26

not well understood
could contribute:
-biological (neurotransmitter deficiencies)
-genetics
-coping skills
-social support
-gender

Question 27

Treatments for depression & cons

Answer 27

1. many won’t seek help (stigma)
2. medication & psychotherapy- many are non complient & side effects
3. regular exercise- can prevent and treat

Question 28

exercise and mental health mechanisims of change (5)

Answer 28

1. Anthropological Hypothesis- we are genetically predisposed to exercise outdoors in sunlight
2. Distraction Hypothesis- takes our focus away from our worries
3. Monoamine Hypothesis- exercise increases neurotransmitters that help with emotional regulation
4. Mastery/self efficacy Hypothesis- Increase feeling of self worth and control
5. Social Interaction Hypothesis- Distraction, provides opportunity to interact with others

Question 29

What can you do to support a client with mental health issues (6)

Answer 29

1. be aware
2. Be supportive
3. Refer if needed
4. Costumize the approach/workout to motivate them
5. model correct behaviour
6. Strategies that deal with set backs