Week 9 - Exercise and Well-Being, Behaviour and Adherence

Question 1

What are the 6 dimensions of well-being

Answer 1

1) self acceptance
2) positive relation to others
3) autonomy
4) environmental mastery
5) personal growth
6) purpose in life

Question 2

What is aerobic exercise associated with?

Answer 2

lower state anxiety and higher tranquility scores (psychological well-being markers)

Question 3

How long does it take for post exercise reductions in state anxiety to return to pre exercise levels?

Answer 3

within 24 hrs (maybe as soon as 4 hours)

Question 4

Are longer or shorter training programs more effective

Answer 4

longer (conducted over a number of weeks)

Question 5

What exercise intensity level appears to be associated with the greatest reduction in post exercise state anxiety

Answer 5

30 - 70% of MHR

Question 6

What level of MHR during anaerobic exercise are mood enhancing effects evident at?

Answer 6

30-50%

Question 7

What duration of exercise is more beneficial in reducing anxiety?

Answer 7

up to 30 mins (150 mins per week over 5 sessions)

Question 8

What stress indicators are reduced when appropriately exercising?

Answer 8

neuromuscular tension, RHR and some stress hormones

Question 9

How long does a training program need to be to produce large antidepressant effects?

Answer 9

at least 9 weeks

Question 10

what is the recommended amount to exercise per week to produce significant reductions in depression

Answer 10

3 - 5x

Question 11

What is mood?

Answer 11

a host of transient, fluctuating affective states that can be positive or negative

Question 12

What is the main effect of exercise in people with chronic disease

Answer 12

increases quality of life, helps them cope with treatments and increases their social interaction skills.

Question 13

What are the main factors when designing exercise programs

Answer 13

should be designed to: enhance self esteem, emphasise experiences of success, feeling of increased physical competence and attainment of goals.

Question 14

What is hardiness

Answer 14

a personality disposition involving a sense of personal control, commitment and purpose, and the flexibility to adapt to unexpected changes.

Question 15

What are the psychological benefits of exercise

Answer 15

1) + self esteem self concept and self confidence
2) + enjoyment
3) - physiological and psychological stress
4 + mood states
5) - levels of anxiety and depression

Question 16

What is runners high

Answer 16

it is a euphoric sensation, usually unexpected of heightened wellbeing, an enhanced appreciation of nature, and transcendence of time and space.

Question 17

What are some guidelines for using exercise as therapy

Answer 17

1) Explore clients history
2) Provide a precise diagnosis
3) Individualise exercise prescription
4) Make exercise practical and functional
5) Include a variety of activities

Question 18

What are the minimum physical activity guidelines?

Answer 18

150 min of moderate PA per/wk

Question 19

What is the rate of PA decline?

Answer 19

declines steadily through adolescence from about 70% at age 12 to as low as 30% by age 21

Question 20

What groups is physical inactivity more common in?

Answer 20

woman and priority population groups (ATSI peoples, elderly etc)

Question 21

What are some reasons for exercising?

Answer 21

1) weight control
2) decreased risk of CV disease
3) reduced stress/depression
4) enjoyment
5) builds self esteem
6) socialising

Question 22

What are common reasons for not exercising

Answer 22

1) perceived lack of time
2) lack of energy
3) lack of motivation

Question 23

what are individual barriers to physical activity

Answer 23

• Health issues (physically limiting)
• Inconvenience (lack of access, transport etc)
• lack of motivation and energy
• lack of social support
• lack of time and money

Question 24

Why people have a problem with exercise adherence

Answer 24

• prescriptions are overly restricted and are based solely on fitness data
• are challenging for some and
• do not promote self responsibility or empower people to change their LT behaviours

Question 25

what is the health belief model

Answer 25

likelihood of exercising depends on the person’s perception of the severity of health risks and appraisal of the costs and benefits of taking action

Question 26

what is the theory of planned behaviour

Answer 26

exercise behaviour made up of intentions, subjective norms and attitudes, and perceptions of ability to control behaviour

Question 27

what is the social cognitive theory

Answer 27

exercise behaviour is influenced by both personal and environmental factors (self efficacy)

Question 28

what are the three components of the self-determination theory

Answer 28

Relatedness
Competence
Autonomy

Question 29

what are the 6 stages of the transtheoretical model

Answer 29

1) pre contemplation
2) contemplation
3) preparation
4) action
5) maintenance
6) termination

Question 30

What are the key aspects of the physical activity maintenance model

Answer 30

• goal setting
• self motivation
• self-efficacy
• physical activity environment
• life stress

Question 31

what factors influence the ecological model

Answer 31

intrapersonal
interpersonal
institutional
policy influences

Question 32

what are the determinants of exercise adherence

Answer 32

Personal factors (demographics, cognitive/personality variables, behaviours)

Environmental factors (social environment, physical environment and physical activity characteristics)

Question 33

How to enhance exercise adherence

Answer 33

modify behaviour, implement reinforcements, use a cognitive - behavioural approach, a decision making approach, a social support approach, intrinsic approaches.

Question 34

Motivational Interviewing

Answer 34

an intervention to increase the likelihood of a client’s considering, initiating and maintaining specific strategies to reduce harmful behaviour via an interview

Question 35

Guidelines for improving adherence

Answer 35

provide cues
match intervention to participants stage of change
tailor exercises to the needs of participants
provide rewards
find a positive and convenient environment
encourage self set, flexible and time based goal