Exercise Psychology Exam 1

What does self-destructive nature mean?

Refers to having habits (i.e., lack of PA, overeating, etc) that potentially lead to poor health.

Types of Negative Habits

Physical, Cognitive, Emotional, and Spiritual.

What are the psychological benefits of exercise?

Reduce stress, state anxiety, depression, improve self-esteem, mood, cognitive functioning, and sleep.

What specifically are “unchangeable”, but should be understood in order to help promote health behavior change?

Personality traits (i.e., trait anxiety, perfectionism, stability) also can be influence.

How can exercise enhance Psychological wellbeing?

Physiology explanation: 1)Increase in cerebral blood flow. 2)Changes in brain neurotransmitters (e.g.,norepinephrine, endorphins, serotonin).

Psychology explanation: 1)Enhance feeling in control. 2)Feeling of competency and self-efficacy.

Distraction/Time-out Hypothesis

exercise maybe helping reduce stress because the participant is concentrating more on the activity and avoiding or minimizing thoughts of stress

Thermogenic Hypothesis

As a rise in core body temperature occurs, such as during exercise, there is a reduction in maladaptive behaviors (i.e.,anxiety, depression). Increased temperature to specific brain regions (i.e., brainstem) can lead to an overall feeling of relaxation and reduced muscle tension.

Social Interaction Hypothesis

exercise provides an opportunity for an individual to interact with others and enjoy the environment.

Endorphin Hypothesis

exercise is associated with the production of endorphins by the brain which have “morphine-like” or “pain-reducing” effects. May also explain why some may develop “exercise dependency” – addiction to exercise.

What does “stress” refer to?

is the feeling one has when a substantial imbalance between physical and psychological demands occurs.

What is stress influenced by?

event importance, uncertainty, anxiety (e.g.,trait, social physique), or self-esteem

Circumplex Model of Affect

there is a “circumplex” (a circular organization or relationship) between affect and arousal.

As Arousal is high and affect is positive…

the emotion of energetic, happiness, enthusiasm occur

As Arousal is high but affect is negative….

the emotion of anxiety, tension, anger, and stress occur

As Arousal lower but affect is positive

The emotion of calmness and relaxation occur

As Arousal lower but affect is negative

the emotion of depression, boredom, and sadness occur

What does “anxiety” refer

is characterized by having feelings of worriness and nervousness associated with arousal of the body

Anxiety Occurs when….

Occurs when arousal is higher and more “negative affect” (unpleasantness) is felt

State anxiety

the momentary feeling of a worriness or perceived physiological activation

Trait anxiety

personality disposition, that is stable over time, to perceive circumstances as threatening which may not be, and to then respond with disproportionate state anxiet

What form of exercise can reduce state anxiety the most?

Aerobic exercise

Exercise increases what mood and lowers what moods?

exercise increase positive mood and lowers negative mood

How can mood be enhanced through exercise?

-Use rhythmic abdominal breathing

-Use rhythmic and repetitive exercise movements

-Exercise 20 to 30 minutes in duration, moderate intensity, 2 or 3 times per week

-Make it enjoyable

What is “self-esteem”

is the degree to which individuals value or approve of their identity. (or self-worth)

how can exercise improve self esteem?

by building physical competence, enhancing body image and providing a clear sense of personal achievement.

Exercise benefits “cognitive functioning” by improving what all?

Attentional focus (concentration), Monitoring of thought processes and emotions, Storage and retrieval of information from short- and long-term memory.

Exercise has been shown to do what as far as with depression?

reduce symptoms of depression and prevent all together

Why is sleep needed?

allow body and mind to repair itself and regulate cellular functioning that can deteriorate

throughout waking periods

Overall sleep quality is best among those who are more active or not active?

More active

What are reasons for why physical activity helps sleep

Anxiety Reduction, Antidepressant Effects, Thermoregulation, and Circadian Phase-shifting Effects(synchronize)

What are common health behavior barriers?

Lack of time, fitness facility, Physical limitations, Lack of knowledge or instruction, Perceived lack of improvement, Burnout, and Unrealistic goals.

What are common mental and psychological barriers to adopting healthy lifestyles?

Anxiety, Unrealistically high self-expectations, Negative self-talk, Perfectionism, Lack of confidence, and Low perceived competence

What are solutions to overcoming barriers?

Give choices, Do not assume desire, Examine underlying reasons, Goal setting, Social support, Time management, Data of body fat%, and Develop a routine.

What are different motives for exercising?

Weight control, Improve health, health avoidance, Competitiveness

Direction of effort refers to

whether an individual seeks out, approaches, or is attracted to situation

Intensity of effort

refers to how much effort an individual puts forth in a situation

identify “personal” factors that influence motivation

Goals, interets, needs, personality

identify “situational” factors that influence motivation

Leader coach style, facility attractiveness, team win-loss record

According to Self-Determination Theory, what are the “basics needs” one requires to be motivated and committed?

Autonomy(dependence), competence, and relatedness(feeling connected)

What increases according to this theory as one progresses across the motivation spectrum?

High self determination; intrinsic motivation

different types of motivation

Amotivation, Extrinsic Motivation, Intrinsic Motivation

Intrinsic Motivation

Striving inwardly to be competent and self-determined to master a task at hand or feel enjoyment and pleasure. Not interested in reward or in need of reinforcement

Extrinsic Motivation

Motivation influenced by external means, such as reward, coercion, or punishment; is “multidimensional” in nature.

Amotivation

Lacking in intentionality and personal causation

Extrinsic motivation of regulation types

external regulation, introjected regulation, identified regulation, and integrated regulation.

External regulation

motivated by external reward or punishment

introjected regulation

motivated by gains of social approval or avoidance of social disapproval

identified regulation

motivated by personal values and self improvement

integrated regulation

motivated by acceptance of physical activity into one’s life

What is Cognitive Evaluation Theory?

Individuals may engage in a behavior for external reward(like losing weight to like good).

According to this theory, how do controlling, informational, and internal locus of causality influences affect intrinsic motivation?

Depends on whether the participant perceived these motive; controlling, informational, and internal locus of causality.

With “reinforcement”, what two types of rewards can be used?

Extrinsic and Intrinsic reward

Extrinsic Rewards

include tangible, physical rewards such as money, a new pair of shoes, or a new book and are often used to initiate behavior change

Intrinsic Rewards

are intangible rewards that come from within, such as feeling of accomplishment, confidence, or enjoyment.

What is social reinforcement

consist of intangible, positive or negative evaluation comments and actions from others.

What are examples of social reinforcement?

verbal praise, recognition, feedback, and body language.

Positive reinforcement

increase probability a behavior will occur if an action, object, or event is presented; like a prize, award, recognition, praise.

Negative reinforcement

increase probability a behavior will occur by removing an act, etc. that is typically aversive.Ex) if all athletes on the team come to practice and fully participate, no more early morning practices.

What is involved with both positive and negative reinforcement?

both positive and negative reinforcement can increase the likelihood of desired behaviors when used appropriately.

What are ideals with punishment, and what consequences could occur?

Is used to decrease behavior that is not desired. assist with focusing on what needs to be done correctly. But can increase anxiety, confusion, and distraction.

What is involved with both positive and negative punishment?

Both types of punishment are used to reduce undesired behaviors.

What is dual processing?

behavior is influenced by both conscious and non-conscious motivation. Ex) an individual states their desired motivation to exercise(conscious) but dreads to exercise (non-conscious).

When does hedonic motivation occur

when individuals seek out pleasurable and enjoyable experiences, and avoid displeasure

what is it an automatic association between in hedonic motivation?

its associate between behavior(exercise) and a previous affective response(feeling of pleasure or displeasure).

what is hedonic motivation considered as?

Non-conscious motivation. (automatic)

Conscious motivation

is not “automatic”, it is “controlled”, it occurs because the individual has developed intentions, has weighed the pro’s and con’s, and has set goals.

When would “hedonic desire” and “hedonic dread” occur?

Hedonic desire occur when having positive experiences and hedonic dread occur when the individuals struggle to start or continue an exercise program.

According to Need Achievement Theory, interaction between what, influences either of what, which results in what or what?

Interaction between personality and situational factors influences either resultant tendency(success) or emotional reactions(failure) which results in achievement behavior.

What do “approach” and “avoidance” behavior involve

Approach behavior involve achieving competence and success and avoidance behavior involve avoiding incompetence and failure.

Attribution Theory

how one perceives success or failure in achievable situations is based on how the following “attributes” are identified: stability and locus of control.

Stability

was the situation changeable or not.

Locus of control

was the outcome of the situation in their control, or was it out of their control

Locus of causality

Internal-identified as own fault

External-identified as someone else’s fault

According to Achievement Goal Theory, be able to identify either of the three different goal orientations that individuals may demonstrate

Mastery(task;self-efficacy), ego(outcome;better than others), and social(recognized & liked by others) goal.

According to Competence Motivation Theory, motivation comes from what?

comes from needing to feel worthy or competent

What “affects”, which influence motivation, develop when self-esteem, perceived control, or competence, or lack of either, are felt.

Feelings of competence and worth, while feeling in control, influences motivation

What all contributes to feeling achieved?

-The person’s choice of future activity that they want to continue

-The level of persistence the person maintains on task

-The person’s thoughts and emotional responses associated with the resulting behaviors

A city council approving the addition of more walking trails, recreational parks, and playgrounds in the community in order to help residents increase their opportunities to be physically active is an example of what theory/model?

Social Ecological Model

If an individual’s level of enjoyment of a physical activity, past experience with the physical activity, and enjoyment of the setting they are being physically active in collectively influence and increase their level of self-efficacy with exercising, this would be in accordance to what theory/model?

Social Cognitive Theory

What negative habit is being referred to when an individual has thoughts that distract the person from the task at hand, multitasking, lack of concentration, and impaired information processing that limits performance?

Cognitive

According to the Health Belief Model, people will engage in a healthy behavior when they do what?

Perceive the threat of disease and Believe the threat is severe

What does this health belief model theory stipulate and incorporate?

Model stipulates that taking action will depend on whether the benefits of the healthy behavior outweigh any barriers and Incorporates “cues to action” (i.e.,overweightness, high blood pressure, etc.) as being criteria for adopting and maintaining the health behavior.

What all does Theory of Planned Behavior indicate that influences exercise behavior