Exercise Pysc Exam

personality traits

underlying stable and enduring thoughts and emotions that predispose a person to act in a certain way.

examples of personality

depression, trait, neuroticism, stability, anger, extro/inter version.

orientations and styles

a person preferences to have certain thoughts or emotions; may predict future behavior.

examples of orientations and styles

goal orientation, task vs ego, coping style, attribution style, explanatory.

behavioral tendencies

a person’s action or observable habits, sometimes performed automatically, that reduce information load and are highly predictable

examples of behavioral tendencies

pregame meal, pre-performance routines, warm-up, halftime rituals

what is personality?

characteristics or blend of that make a person unique

What is the structure of personality?

a three layered pyramid; Role-related behavior, Typical responses, Psychological core.

Role-related behavior

-social situational adaptiveness; your most Flexiable action

Typical responses

usual response; like introverted around strangers. Default action

Psychological Core

Beliefs, values, self worth, motives, the “real” person; Your deepest Unchangeable self

What does the Constitutional Theory indicate about personality?

an individual’s body type (somatotype) directly determines and predisposes their personality temperament.

What are the characteristics according to constitutional theory “somatotype” body are there?

Ectomorph, Mesomorph, Endomorph

what does Ectomorph represent?

“Cerebrotonia” is a linear, thin, and fragile body type. Characteristics are introverted, socially restrained, thoughtful, intellectually artistic.

what does Endomorph represent?

“visceratonia” is a round, fat, plump body type. Characteristics are affection, sociable, relaxation, and joviality.

what does Mesomorph represent?

“somatotonia” is a muscular, strong and athletic body type. Characteristics are adventurous, risk taking, aggressive, energetic, and courageous.

What are the dimensions of personality according to Eysenck?

• Extraversion-Introversion

• Neuroticism-Stability

• Psychoticism-Superego

What characteristics do extraversion-introversion demonstrate according to this theory?

introversion-tendency to be reserved, quiet, and careful.

Extroversion-tendency to be impulsive, sociable, outgoing, and pleasantess.

What characteristics do Neuroticism-stability demonstrate according to this theory?

Neuroticism-tendency to feel unpleasant, worried, and indecisive

Stability-tendency to be calm, easygoing, and controlled

What characteristics do Psychoticism-Superego demonstrate according to this theory?

Psychoticism- tendency to be impulsive, aggressive, egocentric

Superego- tendency to be empathic, cooperative, altruistic(unselfish), good minded

What are the components of personality according to the Psychodynamic Approach?

Id, Ego, Superego

Id

instinctive drives of the individual

Operation of the “pleasure principle”- tendency to seek pleasantness.

Ego

What is logical and reality-oriented to the individual. balance demands of Id and Superego

Superego

Moral standards of the individual

What are examples of “defensive mechanisms” for Ego?

• Repression (act of blocking disturbing or threatening thoughts from consciousness)

• Rationalization (act of making excuses; cognitively distorting the situation to make it less threatening)

• Projection(act of attributing unacceptable thoughts, feelings, motives to someone else)

• Displacement(act of taking out frustration)

What are the “Five-Factor Model” personality traits?

Neuroticism, Extroversion, Openness, Agreeableness, Conscientiousness

Five-factor Model “Extroversion”

tendency to seek pleasantness

Five-factor Model “Openness”

tendency to appreciate a variety of things and experiences

Five-factor Model “Agreeableness”

tendency to be compassionate and cooperative

Five-factor Model “Conscientiousness”

Planned behavior; tendency to show self-discipline

Five-factor Model “Neuroticism”

emotional stability; tendency to feel unpleasant

According to the “DISC Model”, what are the four personality types.

Dominant, Inspiring, Supportive, and Cautious

Characteristics of Dominant

tend to be direct, outgoing, and “result” oriented; thrive on accomplishing tasks and making things happen

Characteristics of Inspiring

tend to be people-oriented; enjoyed having fun, interacting with others, and receiving positive feedback

Characteristics of Supportive

tend to place value on relationships and helping others; important to feel genuinely appreciated and assured

Characteristics of Cautious

tend to be reserved and prefers to receive clear, accurate, and trust-worthy information in oder to make informed decisions

How can personality be measured?

through observation, questionnaire, and interviewing.

What is key to understanding and approaching personality?

to asses both the trait and states of the individual.if necessary, this approach should also include evaluating their orientations, styles, and tendencies.

What are some personal factors which influence motivation?

Personality, needs, interests, and goals

What is self-efficacy?

an individual’s perception of or belief in their own ability to perform a task successfully

What are the underlying premises of the Self-Efficacy Theory?

how a person’s self-beliefs dictate their actions, interacting continuously with their surroundings(environment).

What can be a factor (or even the main factor) which decreases or terminates an individual’s participation in a physical activity bout?

feeling (physical fatigue) or pain

Who developed the RPE scale. and what is it used for?

Gunnar Borg a psychologist

what is the RPE (rating of perceived exertion) used for?

a way a participant can subjectively score the level of physical exertion they feel during physical activity.

What was RPE originally developed for?

a way to estimate heart rate.

Know the different perceptual scales and what they are used for

RPE scale , Borg CR10 scale, OMNI scale, angina scale, claudication scale, dyspnea scale

RPE scale

rating a 6-20 of how exerted you are. 6 feeling no exertion and 20 feeling maximal exertion.

Borg CR10 scale

rating 0-10 of how you feel if weak or extremely strong. 0 meaning noting at all and 10 and above extremely strong/highest possible or absolute maximum

OMNI scale

rating 0-10 of how much the exercise makes you exerted. 0 meaning extremely easy and 10 being extremely hard which makes you exerted.

Angina scale

rating 0-4 of how comfortable you are. 0 meaning no pain and 4 being intense pain/not comfortable(fatigue).

Claudication scale

rating 0-4 of pain on each level of exercise. 0 being no pain and 4 being painful like not having a conservation.

Dyspnea scale

rating 0-4 of how shortness of breath you are. 0 being relaxed and 4 being out of breath.

What does affect refer to?

pleasantness to unpleasantness

what does arousal refer to?

deep sleep to extreme excitement

What scales are used to measure each arousal and affect?

felt arousal scale (FAS) and feeling scale(FS) felt affect

What “emotion” occurs when arousal and affect are high/positive

Energeticness, excitement, joy

What “emotion” occurs when arousal and affect are low/positive

Calmness and relaxation

What “emotion” occurs when arousal and affect are high/negative

Anxiety, anger, fear, tension, or nervousness

What “emotion” occurs when arousal and affect are low/negative?

Boredom, depression, sadness

What is an example of arousal and affect are high/positive during a type of exercise or how an individual responds to an exercise bout?

Sprinting to the finish line of a race, and experiences a strong rush of adrenaline paired with intense joy or pride

What is an example of arousal and affect are low/positive during a type of exercise or how an individual responds to an exercise bout?

Completing a slow, mindful yoga flow, executing a deep stretching routine, or engaging in a low-intensity active recovery walk. Feels deeply relaxed, peaceful, and content.

What is an example of arousal and affect are high/negative during a type of exercise or how an individual responds to an exercise bout?

Trying to perform a complex, heavy Olympic lift while feeling extremely self-conscious in a crowded gym, or being forced into an intensely exercise demanding. Feels a high degree of tension, frustration, or panic.

What is an example of arousal and affect are low/negative during a type of exercise or how an individual responds to an exercise bout?

Hitting "the wall" during an endurance run when glycogen stores are entirely depleted, monotonous workout when already mentally exhausted from a stressful work week. Experiences boredom, or a drop in mood. Their energy is severely drained, feels highly discouraging.

What does Flow refer to?

a holistic and intrinsically motivating sensation that people experience accomplished, when they are completely in the zone in an activity. Not to challenge nor need to much skill but a perfect balance.

When does Flow occur?

when one becomes so engaged in an activity “time flies”, and when your level of skill and the challenge of the activity are equally matched.

When does “boredom” occur in flow?

when challenge are low and skills are high

When does Apathy (lack of interest) occur in flow?

when challenge are low and skills are low

When does “anxiety” occur in flow?

when challenge are high and skills are low

What can develop with Flow and why?

a psychological dependence or flow addiction on activity can develop. this occur when individual’s need the euphoric feeling dictates their participation in an activity.

What negative consequences can result due to the development of flow?

Injury and burnout. pushing through physical limits and physical exhaustion form over-engaging in the activity.

What is self-control?

the ability to “override” one response with a more desirable one (i.e., replace an unhealthy habit with a healthier one)

Overcoming unhealthy behaviors requires what?

requires utilizing willpower

Depletion (known as ego depletion) of willpower makes healthy choices what?

less likely to engage making healthy choices

What are some ways “self-control” can be replenished?

payers, positive feeling states, meditation, glucose consumption.

What is self-monitoring?

involves observing and recording behavior; becoming aware of positive and negative behaviors.

What does self-monitoring help with?

build awareness of their current behaviors and help change behavior. keeping logs/track of how you do in each workout.

What are examples of self-monitoring?

HR monitor, journals, logs, pedometer, phone app, or watch

What can self-monitoring help identify regarding exercising?

used to measure and track exercise-related metrics or biofeedback

What are self-monitoring recommendations?

making behavioral tracking simple, immediate feedback on performance, and consistent to increase the likelihood of participant success.

What does exercise adherence refer to?

is the strength an individual has to commit themselves to performing physical exercise

What are the reasons for exercise participation?

reducing/managing stress, managing weight, enjoyment, healthier appearance, competition, challenge, social recognition, feeling good.

What is compliance?

the degree to which an individual follows a specific recommendation (e.g., exercise prescription)

What are the types of noncompliance?

noncompliance, erratic noncompliance, unwitting noncompliance, and intentional noncompliance.

Noncompliance

The person chronically underuses an exercise program, such as failing to initiate a prescribed program, completing only part of it, or starting and then quickly quitting.

Erratic noncompliance

The person fails to incorporate exercise into a daily routine due to being too busy, forgetful, stressed, or experiencing sudden problems. They view exercise as another stressor rather than a relief.

Unwitting noncompliance

The person fails to complete the expected protocol due to a misunderstanding, incorrect execution, an inability to travel to a facility, injury/pain, or a lack of equipment/social support.

Intentional noncompliance

The person actively resists starting or maintaining a program because they no longer feel the need to exercise, fear discomfort, dislike exercise, or deny its health benefits.

What are the determinants of exercise adherence?

personal, environment, physical activity characteristics factor.

Determinants of Exercise Adherence: Personal factor

demographic, cognitive/personality, and behaviors

Determinants of Exercise Adherence: Environment Factor

social environment and physical environment(location)

Determinants of Exercise Adherence: Physical Activity Characteristics factor

exercise intensity, frequency, and duration

groups vs individual programs

leader qualities (knowledge)

About what percent of exercise participants drop out of an exercise program within the first 6 months?

50% of participants

Why do individuals have a problem with exercise adherence?

the barrier of them to continue with the program

What are the different ways exercise adherence can be measured?

Attendance, Exercising testing, interviews, activity trackers, social media

How can an exercise routine be developed?

when individuals schedule behaviors to be initiated at specific times and repeated regularly. Habits.

What are the reasons why an exercise routine is hard

psychological comfort (no routine), social convenience (less social-comparsion), convenience (easier to not exercise)

What steps can be taken to achieve exercise adherence?

1. Be patient/realistic expectations

2. Ignore weight

3. Learn proper exercise techniques

4. Schedule specific time and places

5. Build a social network

6. Celebrate milestones of achievement

Rating of perceived exertion was developed by Gunnar Borg as a way to do what?

estimate heart rate

What should the health professional consider in regard to a participant’s spiritual and religious beliefs?

religion may help the participant cope with illness

According to the Constitutional Theory, what somatotype typically demonstrates affection, sociability, relaxation, and joviality?

endomorph