Exercise pschology chapter 18

What is psychological well-being?

The overall state of mental health including emotions, life satisfaction, and functioning

How does exercise affect anxiety?

It reduces state and trait anxiety

How does exercise affect depression?

It reduces mild to moderate depression

What intensity of exercise best reduces anxiety?

Moderate intensity (40–70% HR max)

What are the six dimensions of well-being?

Self-acceptance, positive relations, autonomy, environmental mastery, personal growth, purpose in life

Are athletes immune to mental health issues?

No

What is the mental health continuum?

Range from active mental illness to peak performance

What athlete factor increases mental health risk?

Injury

What type of exercise is most researched for anxiety reduction?

Aerobic exercise

Do anaerobic exercises improve mental health?

Yes

What are acute effects of exercise?

Short-term psychological effects from a single session

What are chronic effects of exercise?

Long-term psychological adaptations

How long do acute anxiety reductions last after exercise?

Up to 24 hours

How often should exercise be performed to reduce depression?

3–5 times per week

How long should an exercise program last to reduce depression?

At least 9 weeks

Is exercise as effective as psychotherapy for depression?

Yes, for mild to moderate depression

What improves mood the most during exercise?

Moderate intensity and enjoyment

What is runner’s high?

A euphoric sensation during prolonged aerobic exercise

What neurotransmitters increase due to exercise?

Endorphins, serotonin, norepinephrine

What psychological benefit improves adherence to exercise?

Self-efficacy

What populations benefit from exercise psychologically?

All ages and sexes

What special conditions benefit from exercise?

Cancer, diabetes, MS, Parkinson’s, heart disease

Should exercise replace therapy for severe depression?

No

What type of exercise improves executive cognitive function most?

Aerobic exercise

What improves self-esteem the most through exercise?

Physical self-worth improvements

What exercise condition improves mood the most?

Choice of activity

What is environmental mastery?

Ability to manage life demands effectively

What type of activity improves anxiety but doesn’t require high intensity?

Yoga and resistance training