Exercise Psychology Exam 1

exercise psychology

the scientific study of human behavior in a physical setting and the application of that knowledge

affect (one’s feelings)

a of the abcs of psychology

behavior (one’s actions)

b of the abcs of psychology

cognition (one’s thoughts)

c of the abcs of psychology

social facilitation

a concept in psychology that describes individuals work harder and perform tasks better in the presence of others.

social loafing

the phenomenon where people tend to exert less effort to achieve a goal when they work in a group than when working alone

two main objectives of exercise psychology 

how does psychological factors affect an individual’s physical performance?

how does participation in sport and exercise affect a person’s psychological development, health and wellbeing?

physical activity

any movement that is carried out by the skeletal muscles that requires energy (all voluntary movements are this/ burns calories)

exercise

a subset of PA and is planned, structured, repetitive, intentional, and is movement intended to improve or maintain fitness level

exercise

sub category of PA that can include a 30-minute jog

occupational 

sub category of PA that can include lifting heavy boxes at work

sport

sub category of PA that can include a competitive basketball game

household

sub category of PA that can include vacuuming

self-care

sub category of PA that can include getting dressed

transportation

sub category of PA that can include biking to work

people who benefit from exercise psychology

• Former athletes

• Injury rehabilitation patients

• Novice or returning exercisers

• Sedentary/ inactive people

• People with (or at risk for) chronic

conditions

• People with body image concerns

• ALL ages, different purposes

exercise psychology

helps individuals incorporate/sustain daily PA into their lives by:

• ↑ motivation

• ↑ adherence to PA

• Finding social support

• Overcoming barriers to PA

• Establishing goals

• Educating clients the importance of P

rejected

tomatoes were _______ as a food source by most north Americans because it was believed that they were poisonous

ignored/rejected

“The tomato effect in medicine occurs when an

efficacious (effective) treatment for a certain

disease is i____________ because it does

not make sense in light of accepted theories of

disease mechanism and drug interaction

the tomato effect

an individual from NJ publicly consumed a basket of tomatoes to prove they were safe to eat, then this led to individuals eating tomatoes.

this describes rejection or avoidance of health behaviors

every system of the body 

what benefits from PA

dynamic balance

all behaviors was a _____ ______ of forces that moved in one of two directions

no change

what does equilibrium between driving forces and restraining forces mean

driving forces

force that motivates you to reach a desired state

restraining forces

force that stops someone from reaching their desired state and limits them to the status quo

unfreeze

what is the first stage of change called in force field analysis

first stage of change - unfreeze

stage of change that increases the strength of the driving force and or decreases the strength of the restraining force

change

what is the second stage of change called in force field analysis

second state of change - change

stage of change in which the individual is developing new values, attitudes, and behavior to help move towards the desired state, and decreases resistance (friction) and increases driving forces

refreeze

what is the third state of change in force field analysis

third stage of change - refreeze

stage of change that is stabilizing after the change has been made, and is also referred to as the new equilibrium

new equilibrium

when someone stabilizes after a change has been made in force field analysis 

old PA guidelines

• Former ACSM (1978) & US Health Department (1996)

• Cardio only, too rigid

• People thought they had to exercise for a long duration to receive benefits

new PA guidelines

World Health Organization (2012)

• 150 minutes of moderate PA OR ~75 minutes of vigorous/week

• Muscular strengthening exercises ~2 days/week (min of 10 min bouts)

150 minutes

how many minutes of moderate PA should individuals do weekly 

75 minutes

how many minutes of vigorous PA should individuals do weekly 

2 days

how many days weekly should individuals participate in muscular strengthening exercises

FIIT principle

set of guidelines that can help in developing a comprehensive and effective exercise program

frequency

FIIT principle that explains how often you exercise (ex. five times per week)

intensity 

FIIT principle that describes how hard you work during exercise (ex. moderate)

type

FIIT principle that describes the type of activity you’re doing (ex. brisk walk)

time

FIIT principle that describes how long you exercise (30 minutes)

2.5-7.7 hours 

optimal range of PA weekly

light intensity PA

aerobic activity that does not cause noticeable changes in breathing rate

ex. standing, light walking, washing dishes, folding laundry

moderate intensity PA

aerobic activity that is able to be conducted while having an uninterrupted conversation

ex. brisk walking, mopping, water aerobics, easy biking, riding, doubles tennis

vigorous intensity PA

aerobic activity in which a conversation generally cannot be maintained uninterrupted

ex. singles tennis, running, high impact aerobics, biking uphill

sedentary behavior

Waking activities characterized by energy expenditure of ≤

1.5 MET (e.g., sitting, reclined, tv or computer use)

• Does NOT including sleep

physical inactivity

Performing insufficient amounts of PA weekly

• Not the meeting guidelines recommended by ACSM

active couch potato

This term refers to people who get their recommended physical activity but spend a lot of time sitting

these people are sedentary and active

model

verbal or visual representation of a concept, explains the how of something but does not answer why, these are simpler and more practical

theory

conceptual framework, which is used to explain the why and predict various aspects of human behavior, these are evidence based and testable

intervention

targeting different levels (personal, interpersonal, organizational, and environmental) over a long duration to help change occur, and is modified as needed

follows the socio-ecological model - personal ( health benefits including coaching, counseling, and medical nutrition therapy), interpersonal (education, PA clubs), organizational (tobacco-free worksites), and environmental (access to healthy foods, bike racks, walking trails)

instruction provision

way to help dietary change that is teaching the behavior

self-monitoring

way to help dietary change that is recording behavior for accountability (ex. writing a food diary)

relapse prevention

way to help dietary change by problem solving, and identifying coping strategies

prompting

way to support PA is to stimulate behavior such as a text reminder

personalized messages

way to support PA is tailored to stage of change resources and context 

goal setting

way to support PA by tracking things such as steps with a pedometer to reach a certain thing

success

______ is evaluated from measurable data and clear objectives

framing effect

cognitive bias (message framing) that is when someone reacts to a choice or concept based on how it is framed to them

structure function claim

suggests how a nutrient supports the body but not the disease prevention and with limited scientific evidence

health claim

links a nutrient or food to disease risk reduction, backed by strong evidence

positive message framing

explaining the benefits of something; highlights the gains or advantages of something

negative message framing

explaining the bad things that could happen if you don’t do something; highlights the losses and risk of disadvantages

nudging

an approach drawn from behavioral economics; aims to help peoples choices; doesn’t remove the less healthy option, but highlights the healthier option as easier

does not take away choices, but makes one choice easier than the other

behaviorist model

can only study obserable/external behavior

cognitive model

can scientifically study internal behavior

social cognition

behavioral expectations, values placed on that behavior/expectation, and the perception of capability of them to execute the behavior 

operant conditiong

social cognitive theory: reinforcement/ punishment can shape behavior

social learning theory

social cognitive theory: observing/modeling the behaviors, attitudes, and emotional reactions of others

cognitive psychology

social cognitive theory: understanding mental processes and how they influence behavior

social cognitive theory

behavior, environmental factors and personal factors are apart of what

behavior

social cognitive theory factor: type, frequency, duration

environmental

social cognitive theory factor:

personal

social cognitive theory aspect: cognition, attitude, mood

self efficacy

an individuals belief in their capability to perform a behavior or task, and attain desired outcomes

concerned with judgements of personal capabilities

self-esteem

concerned with judgement of self-worth 

self-confidence

combination of self-efficacy and self-esteem

perceived self-efficacy

the beliefs one has about performing a specific tasko

outcome self efficacy

belief that a given behavior will produce a specific outcome 

Physical Outcome Expectation

Beliefs about +/- physical experiences resulting from PA (E.g., exercising will be painful

Outcome Expectation

Beliefs about PA resulting in increased socialization and social approval (E.g., my friends will be pleased if I play softball with them

Self-Evaluative Outcome Expectation

Beliefs of feelings of satisfaction and self-worth associated with PA (E.g., I will feel proud of myself if I stick to my walking schedule)

mastery experience/performance experience

self-efficacy theory 1 - Our prior experiences have been found to have the highest impact on self-efficacy beliefs and thereby on future behavior

vicarious experience

self-efficacy theory 2 - observing others and drawing conclusions for one’s own behavior and its predictors

verbal persuasion

self-efficacy theory 3 - verbal encouragement, feedback, or instruction from others or self

increases impact if one believes they could be successful with persistence

physiological/emotional state

self-efficacy theory 4/5 - The influence of physiological or emotional (mood) states influence self- efficacy judgements concerning a specific task

imager/visualization

self-efficacy theory 6 - Visualize self successfully completing/mastering task or situation (in detail)

• Imaging future success helps build belief that success is possible

barrier efficacy

beliefs about the capability to overcome obstacles to PA

health belief model

this was created because of the concern of widespread failure of individuals to engage in preventative health behaviors

it also explains and predicts reasons why people engage in preventative health behaviors

avoid an unwanted health outcome

this makes individuals ______________________-

1. they regard themselves as susceptible to the condition

2. they believe it to have potentially serious consequences

3. by taking action, severity/susceptibility to condition will reduce

4. they believe the costs of the action are outweighed by its benefit

perceieved susceptibility

HBM - individuals perception of their risk of contracting a health condition

perceived severity

HBM - individuals perception of the seriousness of a health condition if left untreated

ex. i am not going to get heart disease at my age

perceived susceptibility and severity

perceived threat of a health condition

ex. diabetes isnt that serious, Ill be able to control it with meds

perceived benefits

perceived effectiveness of taking action to improve a health condition

ex. im naturally slim, I dont need to work out

perceived barriers

perceived obstacles to taking action to improve a health condition

ex. I don’t have time to go to the gym

perceived benefit and barriers

belief in the effectiveness of the behavior

cues to action

events that trigger the HBM 

ex. media, campaigns, illness of a loved one

(someone’s ah ha moment)

protection motivation theory

decision to engage/not engage in healthy behavior - based on ones:

• perceived susceptibility - perception of seriousness of health condition if left untreated

• perceived vulnerability - degree of risk if one continues an unhealthy behavior

• self-efficacy - belief in one’s ability to implement the behavior

• response efficacy - belief that complying with the recommendation will remove the threat

threat appraisal

PMT -vulnerability and severity

• influences the likelihood of engaging in unhealthy behavior

increase this causes a decrease in likelihood of engaging in unhealthy behavior