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sport psych final Flashcards

(100 cards)

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1
Q

moderate exercise

A

fairly intense, sustainable for long periods

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2
Q

vigorous exercise

A

intense, not sustainable for long periods

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3
Q

epidemiology

A

study of how often diseases occur in different groups of people and why

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4
Q

where does PA rank as a lifestyle behaviour for reducing the risk of cancer and other chronic diseases?

A

2 after smoking

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5
Q

what are the adult Canada PA guidelines?

A

150 min MVPA a week + muscle strengthening twice a week

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6
Q

what are the PA guidelines for children?

A

60 mins MVPA + muscle and bone strengthening

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7
Q

what is the current estimate of adult Canadians meeting PA guidelines?

A

16% meet guidelines

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8
Q

which segment of the adult population is more likely to meet PA guidelines?

A

men aged 18-64 and women 65-79

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9
Q

current estimate of post-secondary students can meet guidelines? and who is more likely

A

61% students; female, 20+, white, new students

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10
Q

current cost of physical INactivity in Canada?

A

6.8 billion

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11
Q

sedentary behaviour guidelines for adult Canadians

A

8 hr or less, no more than 3 hr recreational screen time

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12
Q

current estimate of adult Canadians meeting sedentary behaviour guidelines

A

12%

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13
Q

t or f: sitting is the new smoking

A

false

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14
Q

anaerobic exercise

A

short term/burst activities not involving the transportation of oxygen (oxygen is not the source of fuel)

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15
Q

examples of anaerobic exercises

A

weightlifting, pilates

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16
Q

aerobic exercise

A

longer-term activities that increase pulmonary and cardiorespiratory system activity

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17
Q

examples of aerobic exercise

A

cycling, running

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18
Q

acute exercise

A

short term, temporary: effects arising from a single bout of exercise

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19
Q

chronic exercise

A

long-term, consistent, overtime; effects arising from regular exercise over month-years

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20
Q

mood

A

transient, fluctuating states that can be positive or negative, generally defined as a state of emotional arousal of varying, temporary duration

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21
Q

what are some psychological impacts of exercise on mood?

A

-enhanced feeling of control
-competency
-positive social interactions
-fun and enjoyment

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22
Q

relationship between exercise and anxiety

A

-regular exercise -> reduced anxiety

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23
Q

why does exercise help with anxiety?

A

-disrupts HPA
-improves cortisol response

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24
Q

relationship between exercise and depression

A

-helps reduce symptoms
-both aerobic and anaerobic help

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25
cognition
mental processes involved in how the brain uses information
26
which type of exercise helps with cognition?
acute aerobic exercise (increases executive functioning)
27
what is quality of life?
person's behavioural functioning ability
28
what is body image
subjective picture of an individual's own body, irrespective of how one's body actually looks
29
how does body image develop?
-neurophysiological pathways (childhood) -sociocultural influences -cognitive factors
30
cognitive body image
thoughts and beliefs about the body
31
perceptual body image
perceived body shape and size
32
affective body image
feelings about the body
33
behavioural body image
actions taken to alter, conceal or accept the body
34
cognitive body image distortion
concerns about body appearance
35
perceptual body image distortion
inaccuracy of body shape/size with actual proportions
36
affective body image distortions
developed body dis/satisfaction
37
body dysmorphic disorder
recurrent, persistent concern about the body, often centred around imagined/minor defects in physical appearance
38
social physique anxiety
an effective response involving concern about how your body is perceived by others
39
men viewing body-focused media
-decreased body satisfaction -didn't improve reasons to exercise -increased muscular ideal body type -reduced health-related exercise
40
women viewing body-focused media
-increased negative mood -not improve exercise behaviour -increased body dissatisfaction
41
social comparison theory
individuals determine their position in their social world, in particular for the characteristics they value, by comparing themselves with others
42
upward social comparison
compare the self with others of a higher standard
43
downward social comparison
compare the self with others in lower standard
44
lateral social comparison
compare the self with similar others
45
exercise dependence
persons exercise excessively and obsessively to the point of dependence and often injury/illness
46
primary exercise dependence
exercise is an end in itself
47
secondary exercise dependence
exercise is a symptom of another condition (ex eating disorder)
48
dangers of excessive exercise
-high anxiety -negative mood -weight preoccupation -low self-esteem -risk injury
49
PA barriers
-behavioural -situations/circumstances -real or perceived -may change in response to a situation -health issues -lack of motivation -lack of knowledge
50
public policy level
national, provincial, and local laws and regulations (ex. parks and pathways)
51
community/environment level
organizational relationships, physical and cultural norms (green spaces, poor sanitation)
52
organizational level
organizations, social institutions (no community organizations, non-profit)
53
interpersonal level
families, friends, social networks
54
individual level
knowledge, attitudes, skills
55
social cognitive framework
formation of behavioural expectancy -> engage in behaviour based on behavioural expectancy
56
behavioural expectancy
likelihood of a desired outcome occurring as a result of engaging in a specific behaviour
57
inflation theory
focus is on NEW behaviours (uptake behaviours)
58
adherence theory
focus is on maintenance and life cycle of behaviour
59
change theory
focus is on changing existing behaviour
60
social cognitive theory
behavioural processes, environmental processes and personal processes interact to determine the outcome of exercise behaviour
61
what is the aim of social cognitive theory
aim is to demonstrate how individuals determine their behaviour by controlling and reinforcing it
62
principles of social cognitive theory
-self-efficacy -expectations -reinforcements -reciprocal determinism -behavioural capability -observational learning
63
theory of planned behaviour
attitudes, instrumental, behavioural and affect & subjective norms & perceived behavioural control -> behavioural intention -> behaviour
64
why is the theory of planned behaviour useful?
effective for describing relationships between thoughts and behavioural intentions
65
transtheoretical model includes...
not thinking -> thinking, preparation, action, maintenance, relapse -> stable improved lifestyle
66
psychological skills training
systematic and consistent practice of mental or psychological skills to enhance performance, increase enjoyment or achieve greater self-satisfaction
67
mental toughness
individuals' ability to focus, rebound from failure, cope with pressure and persist in the face of adversity
68
what are the 4 C's of mental toughness
control, commitment, confidence, challenge
68
PST phases
-education -acquisition -practice
69
PST education phase
athletes recognize the importance of mental skills and their impact on performance
70
PST acquisition phase
athletes acquire various psychological skills and learn to employ them
71
PST practice phase
athletes implement skills in practice and competition
72
behavioural skills (PST)
behaviour and body controls including arousal regulation and motor skill rehearsal
73
cognitive skills (PST)
attention and concentration mental rehearsal and imagery self-monitoring
74
affective/emotional skills (PST)
relationship between performance and anxiety, self-confidence and self-efficacy
75
self-confidence
certainty of success
76
self-efficacy
certainty of skill and ability
77
motivational skills (PST)
skills that encourage individuals to improve desire to complete a task/skill/performance
78
interpersonal skills (PST)
skills that involve effective interactions with others including coaches, teammates, officials and opponents
79
injury
trauma to the body that results in at least temporary but sometimes permanent physical disability and inhibition of motor function
80
physical factors to injury
muscle imbalance, overtraining, fatigue, failure to differentiate discomfort and pain
81
social factors to injury
attitudes and norms, overemphasizing acting tough
82
psychological factors for injury
personality, cognitive and behavioural factors, stress levels
83
what is the most consistent antecedent of athletic injury?
stress
84
attentional disruption
stress disrupts an athlete's attention, which leads to distraction
85
physiological components of injury
increases hormones that impair movement of immune cells to the injury site and interfere with removal of damaged tissue
86
catecholamines impact what stress pattern
SAM-acute stress
87
glucocorticoids impact what stress pattern
HPA-prolonged stress
88
3 phases of the injury rehabilitation process
1. injury/illness 2. rehabilitation and recovery 3. return to full activity
89
roles of Sport Psychology in rehabilitation
1. reaction to injury (help individual understand injury) 2. reaction to rehabilitation (focuses attention to sustain motivation) 3. reaction to returning to sport
90
predictors of adherence to injury
-personal attributes -environmental characteristics -effective adherence interventions
91
mindfulness training
focus on thoughts, feelings and sensory info without self-judgement
92
overtraining
short cycle of training during which athletes expose themselves to excessive training loads that are near maximum capacity
93
periodized training
deliberate strategy of exposing athletes to high-volume and high-intensity training loads that are followed by a lower training load
94
staleness
physiological state of overthinking, which manifests as deteriorated athletic readiness
95
burnout
physical, emotional and social withdrawal from a formerly enjoyable activity characterized by emotional and physical exhaustion, reduced sense of accomplishment and devaluation
96
exhaustion
physical and emotional- lost concern, energy, interest
97
depersonalization and devaluation
acting impersonal and unfeeling
98
self-determination theory
need: autonomy, competence and relatedness to affect motivation & failure to have these increases likelihood of burnout
99
strategies to treat burnout
monitor stress level communicate feelings relaxation

sport psych final (1 decks)

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