Physical activity, Anxiety, Depression

Question 1

PA/Exercise & anxiety, depression link

Answer 1

• Regular exercise linked to reducing both, can be chronic or acute (causality not determined)

Question 2

Chronic exercise & mental health link

Answer 2

• Positive association
• Reduced stress, anxiety (state) & depression
• (Backed by meta analysis reviews)
• Exercise improves mood (‘feel better’ phenomon)

Question 3

Findings from research (anxiety)

Answer 3

• Longer programmes better
• 30 min duration best
• reduced state anxiety for 4-6 hours
• all exercise works to an extent for all people

Question 4

Findings from research (depression)

Answer 4

• Frequent exercises reduces depression
• Positives effects for all groups
• longer programmes better
• Aerobic & anaerobic exercise both effective

Question 5

Guidelines for prescribing exercise

Answer 5

• Develop rhythmic abdominal breathing pattern in exercise
• non-competitive
• closed predictable activities
• Rhythmic repetitive movements
• 30 mins, moderate intensity, 2-3 weekly
• Enjoyable
• Prescribe along side other therapy

Question 6

Guideline for using exercise as therapy

Answer 6

• know the client
• diagnose issue & individualize programme
• develop a plan for lack of adherence
• practical, functional, fun
• completed with qualified professionals

Question 7

What is mental health

Answer 7

‘Well-being, w/ realised personal potential, ability to cope w/ stress, productive work & contributes to community

Question 8

Prevalence of mental health issues

Answer 8

• 1/4 people
• Higher in women/girls
• Smokers higher

Question 9

Depression symptons

Answer 9

Psychological - low mood/self esteem, tearful, hopelessness, no enjoyment/interest
Physical - slow movement, aches/pains, lack of energy, bad sleep
Social - not working well, fewer social activities

Question 10

Anxiety symptoms & treatment

Answer 10

Psychological - restlessness, on edge, bad concentration, irritable
Physical - bad sleep, dizzy, tired, sweating
- Antidepressants (inhibit serotonin reabsorption)

Question 11

How exercises helps

Answer 11

Psychological - Distraction, mastery, self efficacy, ^ control
Psycho-social - social interaction hypothesis
Biological/Physiological - & vo2 max, neurotransmitters

Question 12

Barriers and motivators for Physical activity

Answer 12

Barriers - depression, lack of support, tiredness, no time, illness
Motivators - improve fitness, weight loss, mental health, manage mood, reduce stress

Question 13

Exercise & Psychological well-being link

Answer 13

Increases - Confidence, memory, perception, assertiveness, academic perf, emotional stability
Decreases - Tension, phobias, headaches, depression, confusion, anxiety, anger , alcohol abuse, work errors

Question 14

Mechanisms of these positive effects

Answer 14

Physiological - ^ cerebral blood flow, ^ brain neurotransmission, ↓muscle tension, ^ brain structural changes, ^ oxygen in cerebral tissue
Psychological - ^ feeling of control, feeling of self-efficacy, positive social interactions, ^ self esteem, fun

Question 15

Exercise & development of self

Answer 15

Self-Concept/Esteem/Efficacy all increase w/ exercise as perception, fitness, social interactions, sense of belonging ^

Question 16

‘Self definitions’

Answer 16

Self-concept - a self description on traits, roles and qualities
Self esteem/worth - a rating of how well the self is doing (academic, physical, emotional, social)
Self efficacy - self esteem within a specific situation

Question 17

High & low self esteem links

Answer 17

High - healthy behaviours, stress resilience, independence, leadership
Low - ^ risk of anxiety, depression , phobias

Question 18

Exercise & self esteem module

Answer 18

Physical measure eg 1 RM CP = Physical self efficacy = Physical competence = physical acceptance (then influences overall self esteem)

Question 19

Antecedents of Self Efficacy

Answer 19

• Mastery experience
• Vicarious experience
• Emotional arousal
• Verbal persuasion

Question 20

PA & depression

Answer 20

• PA is an effective depression treatment, and preventative as well as for anxiety disorders

Question 21

Affect definition

Answer 21

a generic term that characterises the subjective experience of any valenced (negative) state & includes concepts of emotions & moods

Question 22

Dual mode model (exercise & affect link)

Answer 22

Moderate - primarily positive, cognitive factors have low/moderate influence on affect responses
Heavy - varied responses, cognitive cues are over-riding factor in demining affective response
Strenuous - primarily negative, interoceptive cues dictate affective responses
(Cognitive = self efficacy, goals, perception, social considerations
Interoceptive = physiological receptors, reflective metabolic strain)