HES 131 2023 EXERCISE PSYCHOLOGY

Affect

To impact or change

Ask the question:  What ‘__Affects__’ our exercise behaviour

Effect

The result of a change

Ask the question:  What __Effect__does exercise have?

Exercise Psychology studies

1. The psychological principles to the adoption and maintenance of exercise (Affect)
2. The psychological and emotional consequences of exercise (Effect)

Exercise psychology focus:

-Non Elite Performance
-Non Competitive motives for participation
-Focus on enhancing participation
-Focus on psychological benefits of exercise

Sport Psychology focus on:

-Elite Performance
-Competitive motives for performance
-Focus on enhancing performance
-Focus on psychological preparation for performance

Why is exercise psychology important

-Physical Inactivity is a problem
-Exercise behavior is complex
-Exercise psychology can help us understand this complex behavior

NEGATIVE IMPACT OF PHYSICAL INACTIVITY

•**Less-active people have a greater risk of developing high blood pressure.** 

\
•**Physical inactivity increases your risk of type 2 diabetes.** 

 

•**Physically inactive people are more likely to develop coronary heart disease.**

 

•**Physical inactivity can add to feelings of anxiety and depression.**

Why Study Exercise Psychology

-To understand the psychological antecedents (Affects) and consequences or results (Effects) of exercise behavior.
-To understand and promote exercise exercise adoption and adherence.
-To use exercise to reduce negative psychological/ emotional states and promote positive ones.

Exercise Adoption

-The beginning stage of an exercise regimen.

Exercise Adherence

-Maintaining an exercise regimen for a prolonged period of time following initial adoption phase.

Role of an exercise psychoIlogist

1. Identify: ;Current Behavior patterns ;Barriers to engaging in the behavior (exercise). (Person first, Exercise Experience, Current Lifestyle, Social Support, Potential Barriers)
2. Facilitate: ;Behavior change. With the information identified, making subtle, small changes to support exercise goals
3. Support: ;Individual in adoption and adherence of the behavior.

Work Opportunities

-Higher education
-Primary/ Secondary education
-Fitness and wellness
-Rehabilitation
-Business

Business benefits to exercise

1. Reduced sickness 2 manage stress 3 improves mood and well being 4, better Employee output

EXERCISE PSYCHOLOGY CONCEPTS

Barriers and motives

Social influences and social support

Community

Self-esteem

Body image

Stress and coping

Quality of life

Barriers and motives

Lack of time

Social Influence

Cultural Influences

Lack of energy

Fear of injury

Lack of resources

Community, social influence and Support

•Shared interest

•Encouraging environment

•Social connection

Perceived motivations from social supports (can help or hinder motivation)

How is self esteem and body image influenced by exercise?

Attaining goals and accomplishments can increase self esteem and increase good feelings about physical acceptance.

Exercise and Stress and Coping

•Decreases cortisol

•Decreases tension

•Elevates mood

•Improve sleep

EFFECT OF EXERCISE

Regular exercise helps people become physically and mentally healthier.

Improved sense
of well-being
Better sleep
Reduced stress
Stronger memory More energy
throughout the day Increased
self-confidence

EFFECT OF EXERCISE ON THÉ BRAIN

Norepinephrine release improves attention, perception & motivation

Endorphin release dulling pain sensation

Serotonin release enhances mood

Brain-derived neurotrophic factor release.

Protect & repair neurons

Brain cells grow

Mood regulation

Mental clarity

Hippocampus grows over time with exercise. Improved learning ability & memory

Blood flow to the brain increases.

More oxygen & nutrients Dopamine release improves motivation focus & learning

SLOTH Model

-Categorizes 24 hours of the day into 5 domains:
1. Sleep
2. Leisure Time
3. Occupation
4. Transportation
5. Home-based Activities

Epidemiology

the method used to find the causes of health outcomes and diseases in populations

\
With the information gathered, scientists and health professionals can best inform specific populations on ways in which they can prevent and control health problems

Examples of Epidemiology

* Environmental Exposures (eg. lead exposures)
* Infectious Diseases (eg. Covid)
* Injuries (Homicides in neighbourhood)
* Non-Infectious Disease (eg. Cancer)

Ways epidemiology is conducted

* Evidence Hierarchy of Epidemiological Study Designs

Types of Epidemiological Studies

Non Experimental (Observational)

* Population Based (Descriptive survey, Analytic)
* Individual based
* Descriptive (case reports, case studies)
* Analytic (Cross-sectional study or Prevalence study, Case-control study or Case-reference, Cohort study or follow-up study)

\
Experimental (Interventional studies)

* Randomized (control or clinical trial)
* Non Randomized (Quasi-Experimental field trial Community Trial)

Non experimental: observational studies

In observational studies, the researcher observes and systematically collects information, but does not try to change the people (or animals) being observed

Population based Study example

**Observe Gym Behaviour**: Exercises chosen; Time spent in the gym

Individual based Epidemiological study example

**Observe the Gym Behaviour** __**of one person**__: Exercises chosen; Time spent in the gym

Experimental Epidemiological Study

* One or more variables are manipulated by the researcher (as treatments), subjects are randomly assigned to different treatment levels (random assignment), and the results of the treatments on outcomes are observed.

\
* In experimental research, some subjects are administered one or more experimental stimulus called a treatment (the treatment group ) while other subjects are not given such a stimulus (the control group )

Experimental: Randomized (Epidemiological study)

In randomized control trials, the patients are randomly assigned to different groups (treatment and control groups). The resulting effect estimate is the difference between the mean response in the two groups

Experimental: non randomized (Epidemiological study)

**A** clinical trial in which the participants **are not** assigned by chance to different treatment groups. Participants may choose which group they want to be in, or they may be assigned to the groups by the researchers

Choosing the right study type

* Study design should be well thought out before initiating a research investigation. Choosing an inappropriate study design may undermine overall study validity. Critical thinking about the possible study design issues beforehand will ensure that the research question is adequately addressed
* Study design plays a major role in determining the scientific value of a research study. Understanding the basic study design concepts will aid clinicians in practicing evidence-based medicine
* Errors in study design are extremely difficult to correct after study completion. Thorough planning is required to avoid weak conclusions or unconvincing results

Physical Activity Epidemiology

Study and analysis of the frequency and distribution of PA in a defined population

Physical activity Epidemiology research trends

* Physical activity/Inactivity
* Obesity
* Fitness Levels
* Health Promotion
* Disease Prevention

Physical Activity Epidemiology (Helps to identify)

Study and analysis of the frequency and distribution of PA in a defined population

* Patterns of PA behavior
* Predictors (determinants) of PA behavior
* Individual, Interpersonal, social, environmental factors--> Determinants of health
* Outcomes of PA behavior (or inactivity)

Five W's

-Who exercises
-What do they do when they exercise
-Where do they exercise
-When do they exercise
-Why do they exercise

Determinants of Health

Personal, social, economic, and environmental factors that determine individual and population health

\-Income and social status
\-Employment and working conditions
\-Education and literacy
\-Childhood experiences
\-Physical environments
\-Social supports and coping skills

\-Healthy behaviors -Access to health services -Biology and genetics -Gender -Culture -Race/Racism

Exercise Varies in:

-Frequency (Days/week)
-Intensity (% MAX HR)
-Time (Minutes/session)
-Type (Running, biking, weight training)

Physical Activity

-Any body movement carried out by the skeletal muscles and requiring energy:
Light--\>Moderate--\>Vigorous

Exercise

Planned, structured, repetitive movement of the body designed to achieve a particular goal:
Light--\>Moderate--\>Vigorous

Sedentary Behavior

Any Waking Behavior with:
-An energy expenditure < 1.5 metabolic equivalents (METs)
-Performed while in a sitting, reclining, or lying posture
-Not all seated behaviors are sedentary

One Metabolic Equivalent (MET)

The amount of oxygen consumed while sitting at rest and is equal to 3.5 ml O2 per kg body weight x min.
Moderate Intensity\= 3-6 METs
Vigorous Intensity\> 6 METS

Outcomes of Inactivity

PA, Morbidity, and Mortality
Morbidity (disease) rates can be directly and positively impacted by the adoption of a physically active lifestyle.

Sedentary Behavior, Morbidity, and Mortality

Increasing sedentary behavior increased risk of:
-All-cause mortality
-CV disease mortality
-Cancer mortality
-CV disease incidence
-Cancer incidence
-Type 2 diabetes incidence

Intervention

-The process of intervening
-Action taken to improve something

Behavioral Intervention

the use of specific strategies to foster behavior change

Barrier

Any factor that prevents the behavior from occurring.
Can be actual or perceived.

Facilitator

Any factor that helps the behavior occur

Actual Barriers

-Accessibility, resources
-Environmental factors
-Physical Limitations

Perceived Barriers

-Lack of time
-Boredom/ lack of enjoyment
-Psychological or belief-based barriers

Common Barriers to Behavior Change

-Excuses
-Physical Barriers
-Procrastination
-Environmental
-Gratification
-Risk complacency
-Complexity
-Indifference and helplessness
-Rationalization
-Illusions of invincibility

Theory

An attempt to explain a phenomenon (Or Behavior)A systematically organized body of knowledge applicable in a relatively wide variety of circumstances, especially a system of assumptions, accepted principles, and rules of procedure devised to analyze, predict, or otherwise explain the nature or behavior of a specified set of phenomena.

Theories of behavior are essential because they...

-Help us better understand and predict behavior (physical activity and exercise behavior)
-Provide a scientifically supported blueprint from which to form a hypothesis and design effective behavioral interventions

Stimulus Response Theory (SRT)

-Predicts that peoples future behavior depends on the consequences of their past behavior
-Classical conditioning and instrumental conditioning

**Applying The Stimulus-response Theory to Exercise Behaviour**

1. Positive Reinforcement
2. Negative Reinforcement
3. Punishment
4. Extinction

Positive Reinforcement

Adding something positive to increase exercise

Praise from an external source (e.g., coach; social media)

Praise from an internal source (e.g., a goal; a purpose)

Negative Reinforcement

Taking something away that is negative to increase exercise

Ex: Alleviating symptoms of psychological or physical distress

**Psychological**: Anxiety; Depression; Energy

**Physical**: Arthritis; Pain

Punishment

Adding something negative (decreases exercise)

Example = injury or embarrassment

Extinction

Taking away reinforcement

Decrease exercise

Eg: rewards, reductions in pain

ABCs of psychology

Activating Event

Belief

Consequences

Self-Efficacy Theory or Social Cognitive Theory (Albert Bandura)

If people believe that they can execute a particular course of action, they become more motivated to do so, and are more inclined to take action.


(Situation-specific form of self-confidence)

\
Social Cognitive Theory (SCT):

is an interpersonal-level theory developed that emphasizes the dynamic interaction between people (personal factors), their behavior, and their environments.

\
Social Cognitive Theory (SCT) Factors

Cognitive Factors

(Knowledge, expectations, attitudes)

Behavioural Factors

(Skills, practice, self-efficacy)

Environmental Factors

(Social norms, access in community, Influence on others)

Self-Efficacy

Self-efficacy is a person’s particular set of beliefs that determine how well one can execute a plan of action in prospective situations.

\
Self-efficacy is a person’s belief in their ability to succeed in a particular situation.

\
Often used synonymously with confidence

\-Past performance (strongest)

-Vicarious experiences

\-Social persuasion

\-Physiological/ affective states

Outcome:

\-Behaviour -Cognitions -Affect

Applying Self-Efficacy Theory to Exercise Behaviour

If people **believe** that they can execute a particular course of action, they become **more motivated** to do so, and are more inclined to **take action**.

Self-efficacy is a **situation-specific** form of self-confidence

Domains of Self-Efficacy

General Self Efficacy

Exercise Self Efficacy

Sports Self Efficacy

Academic Self Efficacy

Measuring Self-efficacy

**Strength**: involves measuring the strength of the individual’s belief in his or her ability to successfully accomplish a specific task

**Level of Difficulty or Challenge:** measuring the individual’s self-efficacy for successfully performing the task at varying degrees of difficulty

**Generality**: extent of SE transfer from one task to another

**Specificity**: Task SE, barrier SE, scheduling SE

Strength

-Involves measuring the strength of the individuals belief in their ability to successfully accomplish a specific task

Level of difficulty or challenge

Measuring the individuals self-efficacy for successfully performing the task at varying degrees of difficulty

Generality

Extent of SE transfer from one task to another

Specificity

Task SE, Barrier SE, Scheduling SE

Theory of Planned Behaviour

The Theory of Planned Behavior assumes that individuals act rationally, according to their attitudes, subjective norms, and perceived behavioral control. These factors are not necessarily actively or consciously considered during decision-making, but form the backdrop for the decision-making process.

Beliefs

If you believe exercise is fun, you will partake

If you believe exercise is important for mental health, you will partake

If you believe exercise improves physical health, you will partake

\
If you DON’T think the above, your beliefs and motivations surrounding exercise participation will impact your action, and will most often than not, lead to inaction

\
NORMATIVE- Social norms; Family norms etc

CONTROL BELIEFS –The ease or difficulty of performing the behavior

Attitudes

Our attitude and perception towards exercise and the domain of exercise, can contribute to our current and future physical activity levels

SUBJECTIVE NORMS

Normative language with family, friends, and peers

INTENTION

Based on attitudes and beliefs, one will either engage or disengage in exercise and physical activity

Self-determination Theory (SDT)

Provides an understanding of what keeps people focused and motivated to pursue desired behaviors

3 Key Concepts:


1. Types of motivation
2. Basic psychological needs
3. The social context

Types of motivation

-Amotivation
-Extrinsic Motivation
-Intrinsic Motivation

4 Types of Extrinsic Motivation

**External regulation**: e.g. motivated by the prize for accomplishing your exercise goal

**Introjected regulation**: e.g. motivate by family pressure that you need to lose weight

**Identified regulation:** e.g. motivated to beat your last time in the next race

**Integrated regulation:** e.g. motivated by the fact that everyone knows you as the ‘fit’ one

Intrinsic Motivation

-Intrinsic Regulation
-Ideal form of motivation

Basic Psychological Needs (SDT)

The satisfaction of three basic psychological needs leads to the development of more internally regulated forms of motivation:


1. Autonomy
2. Competence
3. Relatedness

Autonomy

Having the choice to decide what you want to do and how you will do it

People like to have a choice in their behaviours and goals

Allow people to take turns choosing and running the drills

Competence

Feeling like you have the skills and requirements to meet the demands of the environment

Feeling like you have mastery and control

Opportunities to display strengths during practice or games

Relatedness

Feeling a sense of belonging and closeness to others

We like to feel connected to other people

Importance of relationships

Team bonding activities, hang outs

Social Context

Fulfilment of BPN depends on characteristics of the social environment in which exercise takes place.

The Social Ecological Model

-Recognizes that individual-level factors are only one of the multiple levels of influence on behavior.

Individual Level Factors

Biological, Psychological, Skills

Social Ecological Model of Physical Activity

-Individual
-Physical Activity Domains
-Interpersonal
-Physical Environment
-Policy

Influence of the interpersonal environment on PA behavior

-How individuals and groups exert social influence over others exercise behavior

Social Influence

Real or imagined pressure to change ones behavior, attitudes, or beliefs.

Social Support

Refers to the perceived comfort, caring, assistance and information that a person receives from others.

Social influences and support on PA behavior can come from:

-Family
-Friends, School teachers, Coworkers
-Health-care providers
-Exercise leader/instructor, exercise group, Co-exercisers and observers

Types of Social Support

-Instrumental Support
-Emotional Support
-Informational Support
-Appraisal (Validation) Support

Instrumental Support

-Tangible, practical assistance that will help a person achieve their exercise goals

Emotional Support

-Expressing encouragement, caring, empathy, and concern toward a person

Informational Support

-Providing instructions, directions, advice, suggestions about how to exercise

Appraisal (Validation) Support

Feedback that can be used to gauge progress or validate that ones thoughts, feelings, problems, experiences are normal.

Social Influences on exercise: The Family

-Children and youth: Parents have a strong influence on PA participation
-Parents can provide many different types of support and establish social norms for an active lifestyle

Downside of Family support

-Behavioral reactance:
Responding in the opposite direction to the direction being advocated
-Fine line between feeling supported and feeling controlled

Spouse/partner

-Positive relationship between PA levels and amount of social support that partner provides

Health Care Providers

-Potential source of informational support for individuals