Week Two Flashcards
Explain the effects of exercise on anxiety and depression
Many people have problems attributable to depression and anxiety, and exercise has been shown to be related to reductions in these negative emotional states. Both the acute and chronic effects of exercise have been studied. and reductions in anxiety and depression are maximized with regular exercise of moderate intensity that is 20 to 30 minutes in duration, aerobic in nature and enjoyable. However the relationship between exercise and psychological well-being is correlational rather than causal.
describe the relationship between exercise and mood states
Regular exercise has been shown to be related o changes in mood states, such as decreases in fatigue and anger and increases in vigor, alertness and energy. these positive changes are maximized with low-intensity exercise, which can be either aerobic or anaerobic
Discuss the effects of exercise on psychological well-being
Research has revealed a positive relationship between exercise and psychological well-being. these positive effects have been explained by both psychological (feelings of competency and sense of control) and physiological (e.g reductions in muscle tension, increases in cerebral blood flow) mechanisms
Describe the relationship among exercise, personality changes, and cognitive functioning
Physical activity has been shown to be positively related to changes in personality and cognitive function. changes in personality (increased self confidence) and intelligence, as well as changes in cognitive functioning (attentional control) have been linked to increases in exercise.
Discuss the runners high
Many exercisers reporting feeling physiologically, emotionally, and spiritually better after exercise. This phenomenon is particularly pervasive amoung runners; thus it has been termed the runners high. The feelings associated with the runners high include a sense of mental alertness, liberation, a lift in the legs, suppressed pain or discomfort, ease and exhiliration. These feelings occur only after the person has run a considerable distance (usually at least 6 miles) at a comfortable pace
Discuss the use of exercise as an adjunction to therapy
Exercise has been demonstrated to be a useful adjunction to traditional psychotherapy, but does not replace therapy (especially in patients whom have a clinical disorder) running therapies have been particularly popular because they provide a natural, practical, inexpensive, and time efficient adjunction to traditional psychotherapies. It should be noted that exercise therapy should not be used for people who are obese, those with severe heart disease, or those with high blood pressure that cannot be controlled via medication.
Discuss why people do or do not exercise
Although the notion of a fitness boom has been sold to the public, most adults still do not exercise regularly, and only a small percentage of those who do exercise actually work out enough to receive health benefits. Thus, the first problem is getting people started in an exercise program. People usually follow a program to derive the many benefits of exercise, including weight control, reduced risk of cardiovascular disease, reduction of stress and depression, enhanced self-esteem, and increased enjoyment. The major reasons that people drop out include a perceived lack of time, lack of energy, and lack of motivation.
Explain the different models of exercise behavior
Theoretical models provide an introduction to the process of exercise adoption and adherence to an exercise regimen, and the major models that have been developed in this area include the health belief model, the theory of planned behavior, social cognitive theory, the physical activity maintenance model, self-determination theory, the ecological model, and the transtheoretical model. The transtheoretical model offers the advantage of accounting for the process by which individuals move through different stages of exercise adoption, exercise behavior, and exercise maintenance.
Describe the determinants of exercise adherence
The determinants of exercise behavior fall into two categories: personal factors and environmental factors. Personal factors include demographic variables (e.g., gender, socioeconomic status), cognitive and personality variables (e.g., self-efficacy, knowledge of health and exercise), and behaviors (e.g., smoking, diet). Environmental factors include the social environment (e.g., social support, past family influences), the physical environment (e.g., access to facilities, weather), and the characteristics of the physical activity itself (e.g., intensity, group or individual program). Recently, the setting the intervention takes place in has also been shown to be important, with community settings producing the most adherence.
Identify strategies for increasing exercise adherence
Six types of approaches are useful for increasing exercise adherence: (a) behavior modification (e.g., prompts, contracting), (b) reinforcements (e.g., charting and rewarding attendance, feedback), (c) cognitive–behavioral approach (e.g., goal setting, association or dissociation), (d) decision making (e.g., decision balance sheet), (e) social support (e.g., classmates, family), and (f) intrinsic approaches.
Give five guidelines for improving exercise adherence
To implement exercise programs that maximize participant adherence, a group leader should make the exercise enjoyable and convenient, provide social support, encourage exercising with a friend, provide rewards for attendance and participation, and offer participants a range of activities from which to choose.
