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Sports Psychology > Week 10 - PA, Depression & Anxiety > Flashcards

Week 10 - PA, Depression & Anxiety Flashcards

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1
Q

Define mental health

A

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).

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2
Q

Prevalence in mental health conditions

A

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

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3
Q

What % of 5-9 yr olds have at least 1 mental health condition? and what % of these have emotional disorders?

A

13%

6%

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4
Q

List the psychological symptoms of depression

A

Low mood

Feeling of hopelessness

Low self-esteem

Tearful

Guilt-ridden

No interest in anything

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5
Q

List the social symptoms of depression

A

Not doing well at work

Taking part in fewer activities

Neglecting hobbies

Difficulties at home

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6
Q

List the physical symptoms of depression

A

Change in movement

Change in appetite

Constipation

Aches/pain

Lack of energy

Disturbed sleep

Changes to menstrual cycle

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7
Q

What is the usual treatment to depression

A

Approx 45% of GPs use antidepressants as their 1st treatment option

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8
Q

What % of GPs would prescribe exercise as their first treatment

A

3%

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9
Q

What % of GPs would prescribe exercise in their top 3 choices of treatment

A

25%

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10
Q

What are alternative options for anti-depressants

A

Counselling

CBT

Electro convulsive therapy

Exercise

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11
Q

How do anti-depressants work?

A

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.

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12
Q

What is SSRI + what does it stand for

A

An antidepressant

Selective Serotonin Re-uptake Inhibitor

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13
Q

Does the SSRI always work?

A

NO

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14
Q

What intervention is recommended for depression

A

Structured group PA programme.

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15
Q

Are there any PA guidelines for anxiety

A

No

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16
Q

What are the types of anxiety

A

OCD

Panic

GAD

Phobias

17
Q

What are the psychological symptoms of anxiety

A

Restlesness

Sense of dread

On edge

Irritability

Difficulty conc.

Impatience

Easily distracted

18
Q

What are the physical symptoms of anxiety

A

Dizziness

Tiredness

Palpitations

Dry mouth

Sweating

Shortness of breath

Insomnia

19
Q

What are the 6 dimensions that make up well-being?

A

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)

20
Q

What can the effects of exercise on anxiety + depression be classified as?

A

Acute or chronic

21
Q

What do the acute effects of exercise on anxiety + depression refer to?

A

Immediate

Possibly temporary effects

– Arising from a single bout of exercise.

22
Q

What do the chronic effects of exercise on anxiety + depression refer to?

A

LT affects on 1 or more of the body systems

As a person sustains their exercise habit

23
Q

At what intensity do reductions in state anxiety + depression occur in aerobic exercise

A

30-70% of Max HR

24
Q

At what intensity do mood-enhancing effects occur in anaerobic exercise

A

30-50% of Max HR

25
Q

How do team sports effect depressive symptoms?

A

In childhood might protect vs depressive symptoms in early adulthood.

26
Q

When does exercise produce larger antidepressant effects?

A

When the training program is at least 9 weeks long

27
Q

Define mood

A

State of emotional or affective arousal of varying, impermanent duration.

28
Q

What are the guidelines for using exercise to enhance mood

A

Rhythmic abdominal breathing

Relative absence of interpersonal comp

Closed + predictable activities

Rhythmic + repetitive movements

Duration, intensity + freq.

Enjoyment

29
Q

What are the 3 interrelated components of mood regulation

A

Changing a bad mood

Raising ones energy level

Reducing tension

30
Q

What are the guidelines for using exercise as therapy

A

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.

Sports Psychology (10 decks)

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