sport psych final Flashcards
moderate exercise
fairly intense, sustainable for long periods
vigorous exercise
intense, not sustainable for long periods
epidemiology
study of how often diseases occur in different groups of people and why
where does PA rank as a lifestyle behaviour for reducing the risk of cancer and other chronic diseases?
2 after smoking
what are the adult Canada PA guidelines?
150 min MVPA a week + muscle strengthening twice a week
what are the PA guidelines for children?
60 mins MVPA + muscle and bone strengthening
what is the current estimate of adult Canadians meeting PA guidelines?
16% meet guidelines
which segment of the adult population is more likely to meet PA guidelines?
men aged 18-64 and women 65-79
current estimate of post-secondary students can meet guidelines? and who is more likely
61% students; female, 20+, white, new students
current cost of physical INactivity in Canada?
6.8 billion
sedentary behaviour guidelines for adult Canadians
8 hr or less, no more than 3 hr recreational screen time
current estimate of adult Canadians meeting sedentary behaviour guidelines
12%
t or f: sitting is the new smoking
false
anaerobic exercise
short term/burst activities not involving the transportation of oxygen (oxygen is not the source of fuel)
examples of anaerobic exercises
weightlifting, pilates
aerobic exercise
longer-term activities that increase pulmonary and cardiorespiratory system activity
examples of aerobic exercise
cycling, running
acute exercise
short term, temporary: effects arising from a single bout of exercise
chronic exercise
long-term, consistent, overtime; effects arising from regular exercise over month-years
mood
transient, fluctuating states that can be positive or negative, generally defined as a state of emotional arousal of varying, temporary duration
what are some psychological impacts of exercise on mood?
-enhanced feeling of control
-competency
-positive social interactions
-fun and enjoyment
relationship between exercise and anxiety
-regular exercise -> reduced anxiety
why does exercise help with anxiety?
-disrupts HPA
-improves cortisol response
relationship between exercise and depression
-helps reduce symptoms
-both aerobic and anaerobic help
cognition
mental processes involved in how the brain uses information
which type of exercise helps with cognition?
acute aerobic exercise (increases executive functioning)
what is quality of life?
person’s behavioural functioning ability
what is body image
subjective picture of an individual’s own body, irrespective of how one’s body actually looks
how does body image develop?
-neurophysiological pathways (childhood)
-sociocultural influences
-cognitive factors
cognitive body image
thoughts and beliefs about the body
perceptual body image
perceived body shape and size
affective body image
feelings about the body
behavioural body image
actions taken to alter, conceal or accept the body
cognitive body image distortion
concerns about body appearance
perceptual body image distortion
inaccuracy of body shape/size with actual proportions
affective body image distortions
developed body dis/satisfaction
body dysmorphic disorder
recurrent, persistent concern about the body, often centred around imagined/minor defects in physical appearance
social physique anxiety
an effective response involving concern about how your body is perceived by others
men viewing body-focused media
-decreased body satisfaction
-didn’t improve reasons to exercise
-increased muscular ideal body type
-reduced health-related exercise
women viewing body-focused media
-increased negative mood
-not improve exercise behaviour
-increased body dissatisfaction
social comparison theory
individuals determine their position in their social world, in particular for the characteristics they value, by comparing themselves with others
upward social comparison
compare the self with others of a higher standard
downward social comparison
compare the self with others in lower standard
lateral social comparison
compare the self with similar others
exercise dependence
persons exercise excessively and obsessively to the point of dependence and often injury/illness
primary exercise dependence
exercise is an end in itself
secondary exercise dependence
exercise is a symptom of another condition (ex eating disorder)
dangers of excessive exercise
-high anxiety
-negative mood
-weight preoccupation
-low self-esteem
-risk injury
PA barriers
-behavioural
-situations/circumstances
-real or perceived
-may change in response to a situation
-health issues
-lack of motivation
-lack of knowledge
public policy level
national, provincial, and local laws and regulations (ex. parks and pathways)
community/environment level
organizational relationships, physical and cultural norms (green spaces, poor sanitation)
organizational level
organizations, social institutions (no community organizations, non-profit)
interpersonal level
families, friends, social networks
individual level
knowledge, attitudes, skills
social cognitive framework
formation of behavioural expectancy -> engage in behaviour based on behavioural expectancy
behavioural expectancy
likelihood of a desired outcome occurring as a result of engaging in a specific behaviour
inflation theory
focus is on NEW behaviours (uptake behaviours)
adherence theory
focus is on maintenance and life cycle of behaviour
change theory
focus is on changing existing behaviour
social cognitive theory
behavioural processes, environmental processes and personal processes interact to determine the outcome of exercise behaviour
what is the aim of social cognitive theory
aim is to demonstrate how individuals determine their behaviour by controlling and reinforcing it
principles of social cognitive theory
-self-efficacy
-expectations
-reinforcements
-reciprocal determinism
-behavioural capability
-observational learning
theory of planned behaviour
attitudes, instrumental, behavioural and affect & subjective norms & perceived behavioural control -> behavioural intention -> behaviour
why is the theory of planned behaviour useful?
effective for describing relationships between thoughts and behavioural intentions
transtheoretical model includes…
not thinking -> thinking, preparation, action, maintenance, relapse -> stable improved lifestyle
psychological skills training
systematic and consistent practice of mental or psychological skills to enhance performance, increase enjoyment or achieve greater self-satisfaction
mental toughness
individuals’ ability to focus, rebound from failure, cope with pressure and persist in the face of adversity
what are the 4 C’s of mental toughness
control, commitment, confidence, challenge
PST phases
-education
-acquisition
-practice
PST education phase
athletes recognize the importance of mental skills and their impact on performance
PST acquisition phase
athletes acquire various psychological skills and learn to employ them
PST practice phase
athletes implement skills in practice and competition
behavioural skills (PST)
behaviour and body controls including arousal regulation and motor skill rehearsal
cognitive skills (PST)
attention and concentration
mental rehearsal and imagery
self-monitoring
affective/emotional skills (PST)
relationship between performance and anxiety, self-confidence and self-efficacy
self-confidence
certainty of success
self-efficacy
certainty of skill and ability
motivational skills (PST)
skills that encourage individuals to improve desire to complete a task/skill/performance
interpersonal skills (PST)
skills that involve effective interactions with others including coaches, teammates, officials and opponents
injury
trauma to the body that results in at least temporary but sometimes permanent physical disability and inhibition of motor function
physical factors to injury
muscle imbalance, overtraining, fatigue, failure to differentiate discomfort and pain
social factors to injury
attitudes and norms, overemphasizing acting tough
psychological factors for injury
personality, cognitive and behavioural factors, stress levels
what is the most consistent antecedent of athletic injury?
stress
attentional disruption
stress disrupts an athlete’s attention, which leads to distraction
physiological components of injury
increases hormones that impair movement of immune cells to the injury site and interfere with removal of damaged tissue
catecholamines impact what stress pattern
SAM-acute stress
glucocorticoids impact what stress pattern
HPA-prolonged stress
3 phases of the injury rehabilitation process
- injury/illness
- rehabilitation and recovery
- return to full activity
roles of Sport Psychology in rehabilitation
- reaction to injury (help individual understand injury)
- reaction to rehabilitation (focuses attention to sustain motivation)
- reaction to returning to sport
predictors of adherence to injury
-personal attributes
-environmental characteristics
-effective adherence interventions
mindfulness training
focus on thoughts, feelings and sensory info without self-judgement
overtraining
short cycle of training during which athletes expose themselves to excessive training loads that are near maximum capacity
periodized training
deliberate strategy of exposing athletes to high-volume and high-intensity training loads that are followed by a lower training load
staleness
physiological state of overthinking, which manifests as deteriorated athletic readiness
burnout
physical, emotional and social withdrawal from a formerly enjoyable activity characterized by emotional and physical exhaustion, reduced sense of accomplishment and devaluation
exhaustion
physical and emotional- lost concern, energy, interest
depersonalization and devaluation
acting impersonal and unfeeling
self-determination theory
need: autonomy, competence and relatedness to affect motivation & failure to have these increases likelihood of burnout
strategies to treat burnout
monitor stress level
communicate feelings
relaxation
