Week 9 - Exercise and Well-Being, Behaviour and Adherence Flashcards
What are the 6 dimensions of well-being
1) self acceptance
2) positive relation to others
3) autonomy
4) environmental mastery
5) personal growth
6) purpose in life
What is aerobic exercise associated with?
lower state anxiety and higher tranquility scores (psychological well-being markers)
How long does it take for post exercise reductions in state anxiety to return to pre exercise levels?
within 24 hrs (maybe as soon as 4 hours)
Are longer or shorter training programs more effective
longer (conducted over a number of weeks)
What exercise intensity level appears to be associated with the greatest reduction in post exercise state anxiety
30 - 70% of MHR
What level of MHR during anaerobic exercise are mood enhancing effects evident at?
30-50%
What duration of exercise is more beneficial in reducing anxiety?
up to 30 mins (150 mins per week over 5 sessions)
What stress indicators are reduced when appropriately exercising?
neuromuscular tension, RHR and some stress hormones
How long does a training program need to be to produce large antidepressant effects?
at least 9 weeks
what is the recommended amount to exercise per week to produce significant reductions in depression
3 - 5x
What is mood?
a host of transient, fluctuating affective states that can be positive or negative
What is the main effect of exercise in people with chronic disease
increases quality of life, helps them cope with treatments and increases their social interaction skills.
What are the main factors when designing exercise programs
should be designed to: enhance self esteem, emphasise experiences of success, feeling of increased physical competence and attainment of goals.
What is hardiness
a personality disposition involving a sense of personal control, commitment and purpose, and the flexibility to adapt to unexpected changes.
What are the psychological benefits of exercise
1) + self esteem self concept and self confidence
2) + enjoyment
3) - physiological and psychological stress
4 + mood states
5) - levels of anxiety and depression
What is runners high
it is a euphoric sensation, usually unexpected of heightened wellbeing, an enhanced appreciation of nature, and transcendence of time and space.
What are some guidelines for using exercise as therapy
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
What are the minimum physical activity guidelines?
150 min of moderate PA per/wk
What is the rate of PA decline?
declines steadily through adolescence from about 70% at age 12 to as low as 30% by age 21
What groups is physical inactivity more common in?
woman and priority population groups (ATSI peoples, elderly etc)
What are some reasons for exercising?
1) weight control
2) decreased risk of CV disease
3) reduced stress/depression
4) enjoyment
5) builds self esteem
6) socialising
What are common reasons for not exercising
1) perceived lack of time
2) lack of energy
3) lack of motivation
what are individual barriers to physical activity
- Health issues (physically limiting)
- Inconvenience (lack of access, transport etc)
- lack of motivation and energy
- lack of social support
- lack of time and money
Why people have a problem with exercise adherence
- 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
what is the health belief model
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
what is the theory of planned behaviour
exercise behaviour made up of intentions, subjective norms and attitudes, and perceptions of ability to control behaviour
what is the social cognitive theory
exercise behaviour is influenced by both personal and environmental factors (self efficacy)
what are the three components of the self-determination theory
Relatedness
Competence
Autonomy
what are the 6 stages of the transtheoretical model
1) pre contemplation
2) contemplation
3) preparation
4) action
5) maintenance
6) termination
What are the key aspects of the physical activity maintenance model
- goal setting
- self motivation
- self-efficacy
- physical activity environment
- life stress
what factors influence the ecological model
intrapersonal
interpersonal
institutional
policy influences
what are the determinants of exercise adherence
Personal factors (demographics, cognitive/personality variables, behaviours)
Environmental factors (social environment, physical environment and physical activity characteristics)
How to enhance exercise adherence
modify behaviour, implement reinforcements, use a cognitive - behavioural approach, a decision making approach, a social support approach, intrinsic approaches.
Motivational Interviewing
an intervention to increase the likelihood of a client’s considering, initiating and maintaining specific strategies to reduce harmful behaviour via an interview
Guidelines for improving adherence
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
