Week 10 - PA, Depression & Anxiety Flashcards
Define mental health
Well-being in which ind:
- realises their potential
- can cope w/ normal stresses of life
- can work productively
- is able to make a contribution to their community.
(WHO, 2001).
Prevalence in mental health conditions
1 in 4 will have one.
300/1000 will experience mental health problems.
- 230 of these will visit GP
– 24 of these will be referred to a specialist
— 6 will become inpatients
What % of 5-9 yr olds have at least 1 mental health condition? and what % of these have emotional disorders?
13%
6%
List the psychological symptoms of depression
Low mood
Feeling of hopelessness
Low self-esteem
Tearful
Guilt-ridden
No interest in anything
List the social symptoms of depression
Not doing well at work
Taking part in fewer activities
Neglecting hobbies
Difficulties at home
List the physical symptoms of depression
Change in movement
Change in appetite
Constipation
Aches/pain
Lack of energy
Disturbed sleep
Changes to menstrual cycle
What is the usual treatment to depression
Approx 45% of GPs use antidepressants as their 1st treatment option
What % of GPs would prescribe exercise as their first treatment
3%
What % of GPs would prescribe exercise in their top 3 choices of treatment
25%
What are alternative options for anti-depressants
Counselling
CBT
Electro convulsive therapy
Exercise
How do anti-depressants work?
Inhibit re-absorption of serotonin.
SSRI blocks the reabsorption sites on pre-synaptic membrane so that the serotonin carries on to the post-synaptic nerve ending.
What is SSRI + what does it stand for
An antidepressant
Selective Serotonin Re-uptake Inhibitor
Does the SSRI always work?
NO
What intervention is recommended for depression
Structured group PA programme.
Are there any PA guidelines for anxiety
No
What are the types of anxiety
OCD
Panic
GAD
Phobias
What are the psychological symptoms of anxiety
Restlesness
Sense of dread
On edge
Irritability
Difficulty conc.
Impatience
Easily distracted
What are the physical symptoms of anxiety
Dizziness
Tiredness
Palpitations
Dry mouth
Sweating
Shortness of breath
Insomnia
What are the 6 dimensions that make up well-being?
Self-acceptance (+ive views of self)
+ive relations w/ others
Autonomy (self-determined w/ intrinsic motivation + self-referenced standards)
Environmental mastery (effective mastery of the environment to fulfill personal values)
Personal growth (sense of development + self-fulfillment over time)
Purpose in life (directed toward purposeful goals for living)
What can the effects of exercise on anxiety + depression be classified as?
Acute or chronic
What do the acute effects of exercise on anxiety + depression refer to?
Immediate
Possibly temporary effects
– Arising from a single bout of exercise.
What do the chronic effects of exercise on anxiety + depression refer to?
LT affects on 1 or more of the body systems
As a person sustains their exercise habit
At what intensity do reductions in state anxiety + depression occur in aerobic exercise
30-70% of Max HR
At what intensity do mood-enhancing effects occur in anaerobic exercise
30-50% of Max HR
How do team sports effect depressive symptoms?
In childhood might protect vs depressive symptoms in early adulthood.
When does exercise produce larger antidepressant effects?
When the training program is at least 9 weeks long
Define mood
State of emotional or affective arousal of varying, impermanent duration.
What are the guidelines for using exercise to enhance mood
Rhythmic abdominal breathing
Relative absence of interpersonal comp
Closed + predictable activities
Rhythmic + repetitive movements
Duration, intensity + freq.
Enjoyment
What are the 3 interrelated components of mood regulation
Changing a bad mood
Raising ones energy level
Reducing tension
What are the guidelines for using exercise as therapy
Explore client’s exercise history
Provide a precise diagnosis of the psych problem.
Use an individualized exercise prescription for duration, intensity, + frequency of exercise.
Evaluate influence of family + friends (to facilitate support).
Develop a plan for any lack of adherence + irregular patterns of exercise.
Make exercise practical + functional (e.g., cycling to work)
Encourage exercise as an adjunct to other forms of therapy. A multimodal therapeutic approach is more effective than the use of a single intervention.
Include a variety of activities = enhances adherence to the exercise regimen.
Ensure that exercise therapy is done only by qualified professionals.
