Unit 3 - Final Exam Flashcards
Fitness or exercise training can provide _______ recovery from the stressor once it is ____________.
faster, no longer present
Shorter duration of the stress response can reduce the ___________ and overall wear and tear of the body/brain.
allostatic load
According to the appraisal aspects of toughness, stressors are seen as __________, leading to reduced anxiety.
challenges
According to the neuroendocrine aspects of toughness, increase release of catecholamines leads to more __________, the reduced cortical response minimizes negative effects on _______, and there is quicker recovery post-stress due to the efficient __________ regulation.
energy mobilization, health, HPA axis
State of successful performance of mental function that results in productive activities, fulfilling relationships, and ability to adapt to change & cope with adversity (resilience)
mental health
Collectively, all diagnosable mental disorders, which are health conditions characterized by altered thought, mood, behavior associated with distress and/or impaired function.
Mental Illness
What percentage of US adults suffer from some type of mental health problem in a given year?
20-25%
What percentage of US adults suffer from some type of anxiety disorder in a given year?
16%
What is the prevalence of depression in US adults?
8-9%
According to Stevens (1988), self-reported PA is associated with better ___________.
mental health
According to Goodwin (2003), greater self-reported PA is associated with reduced chances of having __________ disorder.
anxiety
According to deMoor et al. (2006), exercisers in twin studies had lower trait ________ than non-exercisers.
anxiety
Strohle et al. (2007) stated that physical activity is associated with long-term reduction of __________ symptoms .
anxiety
Jonsdottir et al. (2010) found that physical activity is associated with long-term reduction of anxiety symptoms and lower risk of high ________-.
stress
Allen et al. (2019) found that sedentary behavior is associated with increased risk of _______ symptoms, so decreasing sedentary behavior could prevent symptoms from becoming a _________.
anxiety, disorder
________ individuals are shown to have less anxiety.
physically fit
________ levels of anxiety decrease following chronic activity.
trait
Evidence supports _________ as a buffer against anxiety symptoms and anxiety disorders.
physical activity
What is the “optimal” dosage in terms of type, frequency, intensity, and duration needed for anxiety reduction?
none; anything works
Initially low-fit, highly anxious individuals have the ________ to gain from physical activity.
most
Martinsen et al. (1989) found that ____ weeks of both anaerobic and aerobic training resulted in psychological improvements in patients with anxiety disorders.
8
Sexton et al. (1989) found that 8 weeks of aerobic training reduced anxiety & depression, indicating that __________ fitness levels are associated with __________ anxiety and vigorous exercise is not necessary for improvements.
greater, lower
Broocks et al. (1998) found that 10 weeks of aerobic training for patients with _______ disorders found to be as effective as drug treatments & placebo.
panic
Merom et al. (2008) found that ______ and ________ combined are found to reduce anxiety and depression in those with social phobias.
CBT, exercise
Guadlitz et al. (2015) found that psychotherapy is more effective when combined with _________.
exercise
Broman-Fulks et al. (2008) found that exercise causes similar symptoms to __________, which shows individuals they shouldn’t be afraid.
anxiety
Rosenbaum et al. (2014) found that regular exercisers had a reduced risk of developing _________.
PTSD
Stein & Craske (2017) study “Stepped Care Should Be Stepped Up When Needed” found that physical activity is __________ and _________, so it should be the first intervention for anxiety.
cost-effective, accessible
Anxiety is _________ following aerobic exercise.
reduced
Anxiety seems to _________ slightly following resistance exercise, but this could be mistaken due to increased arousal.
increases
State anxiety is improved by _______ exercise.
acute
__________ anxiety is increased by chronic exercise.
trait
deVries _________ effect of exercise explains that the effects of exercise seem to last longer than anxiety-reducing treatments.
tranquilizer
The ________ effect states that 20 minutes of moderate intensity exercise leads to anxiety reduction and that higher intensities increase anxiety/tension.
dose-response
The _________ hypothesis states that elevated body temperatures resulting from exercise can lead to reduced anxiety.
thermogenic
The __________ hypothesis exercise provides distraction from normal routine.
distraction/time-out
The _________ hypothesis states that those with elevated anxiety or anxiety disorders respond to PA with increased pleasantness.
Core Affect
How effective are pharmacological treatments for anxiety and depression?
30%
Goodwin (2003) found that regularly active participants are _______ likely to be diagnosed with MDD.
less
Choi et al. (2019) found that exercise decreased the risk of developing depression for individuals with ________ risk.
genetic
Currier et al. (2020) found that 1 hour of _________ activity decreases depressive symptoms.
vigorous
Galper et al. (2006) found that active participants had ________ symptoms of depression.
fewer
Mammen & Faulkner (2013) found that PA was at least 1-2 times a week had a ______% reduction in risk and that reducing PA caused an increasing risk.
40
Farmer et al. (1988) found that sedentary behavior caused a ____ times greater likelihood of depressive symptoms.
two
Mobily et al. (1996) found that older individuals had greater depressive symptoms, but ________ decreased depressive symptoms.
walking
Gudmundsson et al. (2015) found that greater baseline depression reported was associated with ____ exercise behavior.
less
McDowell et al. (2018) found that moderate-to-high amounts of MVPA was associated with _______ risk of depression.
lower
__________ exercise frequency is associated with fewer self-reported symptoms of depression.
greater
_____ minutes of exercise per week acts as protection against depression
60
Greater amount of sedentary time leads to _________ symptoms of depression.
greater
Depression causes a greater risk of __________.
inactivity
How long do exercise programs need to be to result in reduction in depression?
at least 4 times a week for 6-12 weeks
Greist et al. (1979) found that __________ is as effective as psychotherapy in patients with minor clinical depression.
running
Martinsen et al. (1985) & Singh et al. (1997) found that ______ intensity exercise decreases depressive symptoms.
high
Dunn et al. (2005) found that public health dose of exercise caused depression ___________ for some patients.
remission
Blumenthal et al. (1999)’s SMILE study found that exercise showed similar results to __________ in depressed patients.
medication
Hoffman et al. (2007)’s SMILE II Study found that _____ minutes of exercise improved fully remitted patients by improving their aerobic capacity and VO2max.
180
Rethorts & Trivedi (2021) found that exercise combined with _______ can decreased needed medication level and time.
therapy
The __________ hypothesis uses the evolutionary perspective to explain we are genetically predisposed to be physically active, according to Johnsgard (1989).
antropological
Which hypothesis for explaining the exercise-depression relationship relies on changes in neuropeptides?
Endocannabinoid Hypothesis
What is the definition of emotional well-being?
positive affect is greater than negative affect combined with favorable thoughts
Immediate, temporary states of feelings high in intensity and followed by appraisal.
emotions
Long-lasting states of feeling low in intensity following appraisal
moods
Most basic element of all unpleasant and pleasant states of feeling that are always present and vary in intensity.
affect
General measures of affect may not capture the unique _________ associated with exercise.
emotional experiences
In the circumplex model the __________ and __________ axises interconnect to create low/high activated pleasant/unpleasant states.
activation, valence
After exercises there is typically __________ in positively valanced affective states and _________ in negative affective states following high-intensity exercise.
increases, increases
In the _________ approach to studying affect affective states are interrelated and can be studied by looking at certain number of dimensions.
Dimensional
Increased intensity and longer duration leads to ______ positive/ _________ negative affective valence.
less, more
The __________ refers to the fact that as you increase intensity of exercise, your body produces greater amounts of lactate which eventually cumulate in your body.
lactate threshold
The lactate threshold is correlated with the shift in feeling state from pleasant to unpleasant during exercise, known as the _______________ shift.
feeling-state
Low to moderate intensity exercise leads to a _________ activated pleasant or _________ pleasant affective response.
low, homogenous
Moderate to vigorous exercise leads to a _______ or _________ pleasant affective state, or ___________ affective state.
less, more, heterogenous
High intensity exercise leads to a less ________ in affective response.
variability
During exercise, high intensity intervals lead to a ________ affect while low-intensity recovery intervals lead to a ________ affect.
negative, positive
Low intensity exercise usually leads to a steady ___________ affect during and after exercise.
positive
Moderate-intensity exercise causes an increasing _________ affect.
positive
High-intensity continuous exercise (HICE) causes a more _________ affect during exercise, which can deter adherence.
negative
High-intensity interval exercise (HIIE) has a _________ affect during high effort intervals, but _________ phases that cause relief.
negative, recovery
Exercise stimulates the release of neurotransmitters (e.g., endorphins, dopamine, norepinephrine) causing stress reduction and happiness
neurotransmitter release
Enhanced blood flow and oxygen delivery to muscles and the brain can cause feelings of energy and vitality
Cardiovascular and Muscular Feedback
High intensity exercise can cause discomfort due to lactate buildup, causing negative affect during the activity but leads to positive post-exercise feelings due to physiological recovery
Lactate and Metabolic Accumulation
Manipulation of attentional exercise (such as music) causes an enhanced _________ affect and an attenuated ________ affect.
positive, negative
A positive experience in a recent workout will build momentum, while a negative one will cause setback.
recency effect
How individuals feel at the end of the workout shapes their memory of the session
end-of-session effect
How you feel at the end of the exercise bout
End rule
The most extreme feeling you had during exercise is most important
peak rule
How your feelings changed during the bout of exercise
Slope of change
ability to perceive, recognize, or understand thoughts and ideas
cognitive function
Health and function of the brain’s blood vessels, including the ability to deliver oxygen and nutrients to brain tissues
cerebrovascular function
the performance of the heart and systematic blood vessels in maintaining blood flow and pressure throughout the body, including the brain
cardiovascular function
__________ function impacts cerebrovascular health because the brain relies on a steady adequate blood supply.
Cardiovascular
Greater __________ fitness leads to greater cerebrovascular and cardiovascular health
cardiorespiratory fitness
Cardiovascular gaining causes a decline in cardiovascular health, increasing the risk of _________ and _______ decline.
cerebrovascular, cognitive
Cerebrovascular aging causes cerebral blood flow to __________.
decrease
As we age, white and gray matter ____________ while ventricular size ___________.
decreases, increases
As we age, our atrophy ___________ causes __________ in cognitive performance.
increases, decreases
As we age, our brain volume _________ causing a __________ in cognitive function.
decreases, decrease
As we age, we have __________ activation of brain regions.
less
What kind of cognitive processes seem to improve to the greatest extent as a result of chronic exercise intervention?
executive, higher order
Children are becoming more ________, causing increased prevalence of obesity and sedentary adulthood.
sedentary
Younger generations are living __________ and ______ healthy lives than their parents.
shorter, less
Increasing exercise in children causes _________ cognitive functioning.
better
More physical fitness in children leads to ________ academic achievement.
more
Fit children have higher ___________ brains.
functioning
Bahrke & Morgan found that 20 minutes of treadmill walk, meditation, and sitting in a chair in a soundproof room all showed the same reduction in ___________ due to distraction.
state anxiety
Blumenthal used the _________ study to find that exercise alleviates ________ symptoms in clinically diagnosed individuals.
SMILE, depressive
deVries used EMG to find that an acute bout of exercise results in reduction of muscle ________ better than anti-anxiety medication (tranquilizer effect).
tension
Dienstbier found that exercise causes a greater capacity for __________ response and delayed ________ response. He created the _________ model.
catecholamine, cortisol, physiological toughness
The __________ model states that repeated exercise over a regular amount of time can lead to a pattern of physiological toughness, reducing the allostatic load.
physiological toughness
Ekkekakis found that when people exerted energy below the threshold, there was homogenous ___________ affect, but when intensity of exercises is too high, homogenous __________ affect occurred.
pleasantness, unpleasantness
James found that exercise is linked with ___________ changes. He was one of the most significant psychologists.
physiological
Johnsgard found that exercise can be a treatment in clinical psychology, fueling the ___________ hypothesis as an explanation for anxiety and depression reduction due to exercise.
anthropological
Kramer found that exercise had positive effects on _______, such as executive control tasks, inhibiting distraction, task-switching, and reaction time.
cognition
Morgan started the __________ aspects of exercise and found that people that are depressed are not physically fit. However, when exercise ________, fitness _________, and depression __________.
psychological, increased, increased, decreased
Thayer studied behaviors to regulate how we feel. He found that exercise can have a _________ effect.
energizing
