Part 4: Exercise, Psychological Well-Being, & Motivation Flashcards
any bodily movement resulting in energy expenditure
PA
movement planned. repetitive, structured, purpose is to increase fitness
exercise
what are the guidelines for health
accumulate at least 30mins of moderate intensity aerobic PA over most days of the week
75-150 vigorous intensity aerobic PA over week
what is the 4th leading risk factor for death/ disease
insufficient PA
what is the defination of health from the WHO
health sate of complete, mental and social well-being not merely the absence of disease or infirmity
what is the mental health continuum 3 aspects in order
- treatment
2, prevention - promotion
what are the 3 mechanisms of action
- neurobiological
- psychosocial
- behavioural
what is the role of PA in the mental health continuum
prevent and treat mental illness, promote positive health
what is the gold standard method of research type
randomised controlled trail
what are the 5 components of PA
Frequency, Intensity, time, type, context
a transient mood state and a clincal syndrome or disorder (when chronic)
depresssion
what is a stress related condition
depression
what are barriers to participation with treating those with depression
- low motivation
- social withdrawl and/or anxiety
learned helplessness - fear of failure
what are three causes of anxiety
public speaking
phobias
sports performance
what does the anxiety disorder agoraphobia deal with
social situation
what are four ways of treating with anxiety
medication, talking, exercis, breathing
what is the relationship between anxiety sensitivity and exercise frequency
inverse
what review is gold standard of evidence
systematic review
when working with people who might be experiencing depression and/or anxiety what should you do
- recognise the signs
- seek external guidance
- use your exercise physiology expertise
a self evaluation that reflects how you feel about yourself in different context or globally
- describes…
self esteem
what does low self esteem predict
depression and anxiety
what is the rosenberg self esteem scale measured by
strongly disagree to strongly agree
what are the 4 areas that exercise can build physical self esstem through increase self perceptions of
- sport comptence
- physical strength
- physical condition
- body attractiveness
what is more important perceived or objective
percieves
what is affect
how we feel
affect has motivation forces - what is this
people likely to do things that makes hem feel good
what has the strongest influence on how we feel
intensity
thinking about how you feel in the upcoming situation, which influences decision making
describes…
affective forecasting
what is the physical activity problem
no enough active people in NZ, despite knowing the consequence
where does psychology fit in to the PA problem
- mental benefits to exercise
- its the individual decision to be active
- social ecological framework
what are some motives to be active
- body attractiveness
- love, enjoyment
- decrease BP
- medical reasons
- family
- mortality
what are some barriers that stop people to be active
- lack of motivation
- no time
- knowing what to do
- lack of social support
- lack of money
what are the stages of decision making
- pre contemplation
- contemplation
- preparation
- action
- maintenance
how do you build intention to exercise
- what are the key components of theory of planned behaviour
attitude
subjective norm
perceived behavioural control
what is the stronger predictor of intention
- affective attitude or instrumental
affective
what does subject norm create the potential for
reactance
(tell someone to do something then they do the opposite)
what is subject norm in the theory of planned behaviour about
beliefs about others expect of you (social pressure)
what is more effective in subjective norm
social support or social pressure
social support
what is perceive behavioural control about from the theory planned behaviour
perceive ease of difficulty of actually exercising
- form a concrete plan to deal with risk situation
what does the self-determination theory focus on
the reasons behind physical activity and their consequences
its important to me to feel healthier
- autonomous or controlled motivation
autonomous motivation
the GP has told me I need to exercise to avoid diabetes
- autonomous or controlled motivation
controlled motication
what does autonomous motivation lead to
PA maintenance and long term
what doe controlled motivation lead to
short term adoption of PA
what does exercising due to social pressure or quilt because of looking body attractiveness lead to
and what type of motivation
- increases chance of poor mental health outcomes
- controlled motivation
what three basic psychological needs are met within the environment when autonomous motivation increased
autonomy, competence, relatedness
what are the 4 main points with physical activity and motivation
- underlying social environment,
- individuals reason for doing it,
- chosen to do it
- they think they can do it
where does the motivation to start come from
outcome expectations
what is important about social support
the who and what
what is the most effective type of social support
depends on the exercisers need at the time
what is self efficacy
perceived ability to achieve outcome
what is task self-efficacy
the confidence to perform the task
what is self regulatory self efficacy
confidence to schedule exercise - and stick to it
what are the four ways to build self efficacy
- recall previous experience
- set appropriate goals
- provide ongoing feedback
- provide role model
what is vicarious experience
when it happens to someone else
what motivation is social support key for
autonomous
how do you get people to maintain and acto on being active
implantation intention
- connecting (x) with (y)
what are 3 ways of creating action and maintainance
- plan for barriers
- create a schedule
- use cues to initate exercise
what should PA consultations be
- collaborative
- support individuals to make decisions
motivational interviewing needs to be about supporting the client - what type of motivation is this
autonomous motivation
what is the acronmin of spirit of motivational interviewing
RULE
what does RULE stand for
R- resist the righting reflex
U- understand client motivation
L-listen with empathy
E -mpower the client
what are the 4 stages of motivational interviewing
- engage
- focus
- evoke
plan
a conflicted state where opposing attitude or feelings coexist is an individual
e.g. “I want to exercise but it involves effort”
what is this
ambivalence
With motivational interviewing, we aim to explore their ______ towards change and create a discrepancy between current behaviour and _____
ambivalence
values
what is a guiding interview style
somewhere in-between directing and following
offering advice when client request
what does OARS stand for
Open-ended Question
Affirmations
Reflections
Summarising
to move from why to how
you start at motivational phase
- what phase to end up at
volitional phase
why does motivational interviewing work
support client in understanding their own situation better
acknowledge barriers and works with clients to overcome them based on your knowledge
