Kine 266 L5

What is well-being?

a state of happiness and contentment, with low levels of distress, overall good physical and mental health, and outlook of good quality of life

What are the three main components of well-being?

Emotional, psychological, and social well-being.

What is emotional well-being?

Ability to manage stress and maintain stable mood.

What is psychological well-being?

Self-regulation, self-talk, and ability to participate in life as desired.

What is social well-being?

Sense of purpose, connection, and relationships with others.

What can impede well-being?

Anxiety, depression, and chronic stress.

What is stress?

A perceived threat or demand.

What is anxiety?

A response to stress that is often excessive or disproportionate.

Difference between stress and anxiety?

Stress = trigger; Anxiety = response.

Define mental health (APA).

Emotional well-being, good behavioral adjustment, low anxiety, and ability to cope with life demands.

What is a mental disorder?

condition involving cognitive/emotional disturbance and impaired functioning not explained only by environment.

What is flourishing?

High well-being and optimal functioning.

What is languishing?

Low well-being and feeling stuck or unfulfilled.

Prevalence of anxiety disorders in U.S. adults?

~19%

Lifetime prevalence of anxiety disorders?

About 1 in 3 adults.

Anxiety diagnosis requires what duration?

At least 6 months of excessive worry.

Prevalence of depression symptoms in Americans?

About 1 in 8 over age 12.

What is anhedonia?

Inability to experience pleasure/feelings of joy

DSM-5 requirement for major depressive disorder?

5+ symptoms over at least 2 weeks.

Who has higher depression rates?

Women and individuals with lower SES.

(for the women, could be bc of post partum depression and gender stigma to where men do not report as often)

Does exercise reduce anxiety and depression?

Exercise is correlated to reduction, but there is not a cause & effect relationship

Acute effect of exercise on anxiety?

Immediate reduction in anxiety symptoms.

Chronic exercise effects on anxiety?

Long-term reduction in anxiety with consistent exercise.

Exercise prescription for anxiety (general)?

moderate intensity, 30 min duration, aerobic/strength, helps become desensitized to anxiety symptoms like panic attacks, having a social support system

What improves exercise adherence in anxiety treatment?

Supervised programs and structured routines

How much physical activity reduces depression risk?

High intensity, variable duration, aerobic/anaerobic/strength, outdoor exercise (exposure to sunlight and being with nature)

What effect does exercise have on mood?

Increases energy, alertness, vigor, and sense of well-being

Best strategies for mood-enhancing exercise?

Rhythmic movement, no competition, predictable activity, 20–30 min moderate exercise.

Physiological benefits of exercise on well-being?

Improved blood flow, neurotransmission, oxygen use, and reduced muscle tension.

Psychological benefits of exercise?

Increased control, self-efficacy, self-esteem, and enjoyment

Social benefits of exercise?

Increased social interaction and connection.

What is quality of life?

Subjective ability to participate in life the way one wants.

Diseases improved by exercise?

Diabetes, cancer, Parkinson’s, MS, HIV, and heart disease.

Cognitive benefits in children? exercise

Improved learning and cognitive capacity. (should be short bouts of exercise)

Cognitive benefits in older adults? exercise

Improved executive function (planning & organization of tasks), reduced frailty, aerobic & strength (should be over 30 minutes)

What is executive function?

planning & organization of tasks

What is psychological hardiness?

Sense of control, purpose, and adaptability.

How does hardiness relate to exercise?

Higher hardiness + exercise = better long-term health.

Are elite athletes always mentally healthy?

No, many experience anxiety, depression, and burnout.

What % of college athletes show depressive symptoms?

About 24%

• similar to non athletes

Key principle of exercise as therapy?

Individualized, structured, and realistic prescription with adherence planning.

What is a major trigger behind elite athletes reporting depression?

injury

Select retirement

you chose when you decided to stop playing

• not a huge trigger for depression

Forced retirement

• Maybe a career ending injury, or injury severe enough to where they were out long enough to where their window closed

• trigger for depression