EXERCISE SCIENCE EXAM 3

What is Exercise Psychology?

Examine how exercise impacts how people feel about themselves, cognition, and mental health, and how psychological factors like motivation can impact exercise

What psychological factors do Exercise Psychologists look at?

Feelings of well-being

Mood states

Mental performance/cognition

Perception

Recognition and interpretation of sensory stimuli based on memory

-feeling about a situation based on past experiences

-How you view yourself, past experiences, beliefs, culture

-Can have a physiological response→fear

3 components of motivation

Direction

Intensity

Persistence

Exercise participation motivation

Refers to direction component of motivation→getting person to choose gym over couch

Knowledge, attitudes, beliefs influence motivation

Self efficacy

Feeling like you have the skills and ability to do a given behavior

Varies with different behaviors and even with changes to the various components of behavior

4 components of behavior

Action-What to do (run)

Time-For how long (20 min)

Target-Frequency (3 days per week)

Context-Under what conditions/when (after work)

How can you improve self efficacy

Performance accomplishments

Modeling

Positive reinforcement

Exercise Adherence motivation

Focuses on the persistence component of motivation

Influenced by:
Biological factors

Psychological factors

Sensory factors

Situational factors

Expectations about the benefits/effects gained by exercise important

Exercise Adherence Motivation: Goal Setting

Use goal setting to enhance motivation

Addresses all 3 components of motivation

-Direction:provide a target

-Intensity:Provide reasons for participating

-Persistence:Foster new strategies

Goal setting steps

Set goal

Should be SMART

Specific

Measurable

Attainable

Realistic

Time Bound

Goal setting should have…

Short and long term goals

Exercise Adherence:Sensory Factors

Need to take into account persons perception of difficulty & amount of distress during exercise

Follow principles of training

Work at relative intensities vs absolute intensities

Exercise Adherence:Identity Theory

Individual and social identity

Think as self as an exerciser/athlete

Factors that can influence exercise adherence/Situational factors?

Format

Location

Accessibility

Time of day

Season

Workload/Time

Aesthetics

Social support

5 Stages of change theory

Precontemplation-exercise not on radar

Contemplation-Aware of benefits

Preparation:Take steps towards beginning to exercise

Action:Start exercising consistently

Maintenance:Exercise adherence after 6 months

Exercise addiction

Person experiences physical/psychological withdrawal symptoms after 24-36 hours without exercise

Exercise & Negative mood states

Decreases risk of depression

Decreases state and trait anxiety

Exercise & Cognition

Better cognition with regular exercise

Better creativity and verbal ability

Slow neurological deterioation

Kids show deeper learning and longer retention

Babies increased vascular development & more synapses in cerebellar cortex

Motor development:Fundamental motor skills

Set of basic skills

Foundation for performing sports, games & lifetime activities

Critical for developing additional skills across lifespan

Critical for achieving efficiency in motor skills

Gross Motor Skills

Utilize large muscles

Run

Jump

Kick

Catch

Skip

Fine Motor Skills

Tasks that utilize small muscles

Writing

Painting

Typing

Using utensils

Motor Learning

Set of internal processes associated with practice or experience, leading to relatively permanent changes in the capability of skilled movement behavior

Stages of motor learning

Cognitive

Associative

Autonomous

Cognitive Learning

Stage 1

Focus on understanding of new skill

Unable to extend focus outside of task

Many errors

Duration:Minutes→much longer

Associative Learning

Stage 2

Focus on refining/improving the skill

Skill becomes more proprioceptive→knowing where you are in space during movement

Learning chunking

Duration:Days→years of practice

Autonomous Learning

Stage 3

Mastery of the skill

Requires little thought

Multiple tasks

Greater broad external focus

10,000 hour rule

Rule states it takes 10,000 hours of deliberate practice to master a skill or become world class

Closed Skill

Stable environment
Don’t need to change based on environment

EX:Shot put, high jump, gymnastics

Open skill

Unstable environment

May need to change based on environment

EX:Punting outside, soccer, football

Whole practice

Practice entire movement/skill at once

Part practice

Practicing the components of skill separately

Explicit learning

External source

Better for error correction in early learning stages

Learning is not retained as long

Learner may become dependent on feedback

EX:Coach

Implicit Learning

Derived within the body

Learning retained for longer

Can perform independently

Requires more time to acquire skill
May develop poor habit/technique

Motor Control

Study of neurologic, physiologic, behavioral aspects of movement

Understanding mechanisms by which nervous and muscular systems coordinate body movements

Central nervous system

Brain and Spinal cord

Major information-processing center of body

Peripheral Nervous System

All nerves and ganglia outside CNS

Connects CNS to limbs and organs

Neurons (nerve cells)

Basic functional unit of nervous system

Specialized to carry messages via electrochemical process

Motor regions of brain:Frontal lobe of cerebral cortex

Primary Motor Cortex:Control of skeletal muscles in all regions of body

Premotor cortex:Planning of movement

Supplementary Motor Area: Sequencing of movements and learning

Motor control in brain (4 Parts)

Motor Cortex (frontal lobe):Voluntary control of movement

Basal Nuclei (Ganglia):Organize motor signal and modify if needed, inhibition/dis-inhibition

Thalamus: Relay station for motor and sensory information

Cerebellum:Incorporation of sensory information to fine-tune movement for proper coordination, balance

PNS Neurons:Two Types

Afferent Neurons: Sensory neurons, carry information into spinal cord

Efferent Neurons: Motor neurons, carry information to muscles

Descending motor pathway

Signal descends through brain stem and into spinal cord

Motor neurons controlling skeletal muscle exit the spinal cord and travel to muscle fibers they innervate

Primary Types of neurons (2)

Multipolar: 1 axon, several dendrites, most abundant, motor neurons and interneurons

Unipolar/Pseudounipolar: Sensory neurons, single axon coming from cell body with dendrites at the end of the axon

Neuron Signaling

Neurons use chemical messengers and changes in electrical charge to quickly send signals around body

Gradients in body

All gradients naturally move to become equal

Types of gradients:Chemical, electrical

Resting membrane potential:Electrical

Most sodium kept outside of cell

Most potassium kept inside cell

Inside=negative

Membrane potential

Voltage across a membrane

2 types of signaling on neuron

Graded: Low graded signals (little sis)

signals that try to active or inhibit a neuron

Action: Strong force (Lil sis throwing tantrum)

An all or none signal that travels long distances along axon

Signal integration

Multiple signals combined to produce a unified response

Neurons secrete different neurotransmitters depending on set task

What do graded potentials occur on?

Dendrites, cell body

Low level signals that need to be summed up to activate or inhibit neuron

Determine if action potential will occur

Summation of graded potentials

Determining if a neuron will fire or not

Depolarization vs Repolarization

Depolarization:Positive Shift

Repolarization:Negative shift (Brings voltage back to normal)

2 types of action potential propagation

Continuous:Unmyelinated neurons (No schwann cells or covering)

NA/K channels open all along entire neuron

Saltatory:Myelinated neurons

Ions only move in nodes of ranvier

Much faster

Nerve Muscle Connection

Neurons send signals to muscle fibers through a neuromuscular junction

Connection between motor neurons and muscle fibers

Axon terminal releases a neurotransmitter to signal the muscle cell

Excitation Contraction Coupling

Process where an action potential results in muscle contraction

Excitation-Contraction coupling STEPS

1)Action potential travels down motor neuron axon to neuromuscular junction and releases acetylcholine

2)ACh binds to ACh channels on muscle fiber sarcolemma allowing sodium to enter cell, initiating action potential

3)Action potential travels down t tubule releasing calcium

4)Calcium binds to troponin exposing binding site on actin

5)Myosin binds to actin (forming cross bridge/cross bridge cycle)

Label Neuron

Dendrite

Cell Body

Axon

Schwann cell

Node of Ranvier

Axon terminal

3 Muscle Contraction Types

Twitch

Summation

Tetanus

Twitch Contraction

Single contraction and relaxation of muscle after single stimulation

Summation Contraction

Additive effect of frequent contractions, where a muscle fiber is stimulated again before it has relaxed completely from a prior contraction

Tetanus Contraction

Sustained contraction without relaxation, resulting from a series of rapid nerve impulses that stimulate a muscle before it has chance to relax

-4 times more forceful than twitch

-Strength decreases after 10-20 sec

Proprioceptors

Perception or awareness of body position

Golgi tendon organ and Muscle spindle

Golgi Tendon Organ

Located where muscle and tendon meet

Monitors tension (force of contraction)

Muscle Spindle

Located inside the muscle

Monitor stretch of muscle

-How much

-How fast

Muscle Coactivation

Simultaneous activation of agonist and antagonist muscles

Used to stabilize joints

Control speed of movement

Stop movements

Where can simple repetitive movements be controlled?

Lower brain and spinal cord

Central pattern generators

Network of neurons that produce rhythmic motor patterns without sensory/brain input

Can override/alter pattern with intentional thought

How do we measure muscle activation

Electromyography (EMG)

The recording of the electrical activity of muscle tissue

Higher electrical activity corresponds to higher forces

Anatomical position

Body erect (Standing up)
Feet (Slightly apart)

Palms facing forward

Superior

Above (Cranial or cephalad)

EX:Head is superior to shoulders

Inferior

Lower (Caudal)

EX:Feet inferior to knees

Ventral

Frontal (Anterior)

Toward front of body

EX:Breastbone is anterior to spine

Dorsal

Backside (Posterior)
Toward back of body

Dorsal fin is on back

Medial

Toward midline of body

Heart is medial to arm

Lateral

Away from midline of body

Arms are lateral to the chest

Superficial

Not deep/Surface level

Towards surface of body

Deep

Internal

Away from surface

Proximal

Closer to core

Closer to origin of body part or point of attachment of limb to the body trunk

EX:Elbow is proximal to wrist

Distal

Farther

Farther from origin of body part

EX:Knee is distal to the thigh

Sagittal

Divides body into right and left parts

Frontal

Divides body into front and back

Transverse

Divides body into top and bottom

Can cross hemispheres left and right

Medial-Lateral axis

Imaginary line runs side-to-side, perpendicular to the sagittal plane

What plane is Abduction and Adduction

Frontal

What plane is internal and external rotation?

Transverse

Pronation

Rotating towards body/midline

Supination

Rotating away the body/midline

Plantar flexion

Movement of foot downward and away from body

Dorsiflexion

Backward or upward motion of a part of the body

Pivot joint

Rounded end of one bone protrudes into sleeve or ring, composed of bone or ligament

EX:Upper forearm

Hinge Joint

Cylindrical projections of one bone fits into a trough-shaped surface on another

Motion is along a single plane

EX:Elbow and knee

Oval articular surface Joint/Condyloid

Oval articular surface of one bone fits into a complementary depression in another

Biaxial joints permit all angular motions

EX:Knuckles/Base of wrist

Saddle Joint

Somewhat similar to condyloid joints, but allow greater movement

EX:Base of thumb

Ball & Socket Joint

Spherical/Hemispherical head of one bone articulates with a cuplike socket of another

EX:Shoulder and hip joints

What is Biomechanics

Study of mechanical laws/forces relating to the movement of living systems

Kinetics

Forces that cause or change motion

Mechanical loads on the human body

Study of forces

Kinematics

Description of motion independent of the cause

What we observe like form/technique

Mass

Quantity of matter within/makes up given object

Represented by m

UNITS=Kg

Inertia

Tendency to resist change in state of motion

Object remains at rest/unchanging motion unless acted on by external force

Proportional to mass

HAS NO UNITS

Force

Influence that can cause an object to change its velocity

Push/Pull

Characterized by magnitude, direction, point of application

UNITS=Newtons