Psych of Sport #2

what kind of relationship is the one between exercise and good mental health

how does acute aerobic exercise affect state anxiety

post-exercise reductions in state anxiety generally return to pre-exercise baseline levels w/in 24 hours

Aerobic exercise is associated with ___ state anxiety scores

lower

what intensity of acute aerobic exercise is associated w/ greatest reduction in state anxiety

30-70% MHR

what intensities of acute anaerobic exercise are associated with greatest reductions in state anxiety

30-50% MHR

is acute exercise more effective than meditation in reducing state anxiety

no

what is the difference in reductions of state anxiety from exercise versus meditation

the effects of exercise last longer

A ____ relationship exists between exercise and depression

moderate

Exercise is ____ effective as psychotherapy in reducing depression

as

___ exercise is the most effective in managing symptoms of depression

chronic

define mood

a variety of transient and fluctuating affective (Feeling) states that can be positive or negative

Little-to-no exercise or negative exercise addiction can ___ the POMS iceberg profile

reverse

what happens when exercisers are given a choice of what activity to engage in

there may be an additional increase in positive moods

what are characteristics of physical activity that enhance mood improvements

-Rhythmic abdominal breathing
-Avoid competition
-Closed and predictable activities are preferable
-20-30 minutes in duration
-Moderate intensity
-3-5x per week
-Enjoyable by the individual

what are physiological explanations for how exercise enhances psychological well-being

- increased blood flow to the brain
- changes in brain neurotransmitters
- increasing max uptake and delivery of O2 to the brain
- reductions in muscle tension
- structure of brain changes in positive way

what are psychological reasons for why exercise enhances psychological well-being

- greater feelings of control/enhanced autonomy
- enhanced feelings of competency and self-efficacy
- social interactions
- improved self-concept and self-esteem
- fun and enjoyment

exercise can ____ precursors of chronic diseases and chronic diseases themselves

help manage

does exercise impact personality

no

does exercise impact cognitive function

yes

what part of the memory can acute exercise positively impact

working memory

how can cardiovascular exercise improve cognitive functioning in older adults

the more fit they are at the hear and lung, the more efficiently blood can be pumped up to the brain

what is the relationship between exercise and sleep

exercise thought to benefit sleep, although there are contraindications that make the relationship not as clear

what is the relationship between exercise and quality of life

appropriate levesl of exercise where there is increased autonomy is positively related to our quality of life

Regular and ongoing bouts of physical city at appropriate levels are ___ for us ___ and ___

beneficial; physically; psychologically

what is runner's high

euphoric sensation of heightened well-being where there may be transcendence of time and space

There is initial evidence that there is a ____ in the brain that is associated with runner’s high

chemical change

what conditions are related to achieving a runner's high

- Long distance
- 30+ minutes
- Few distractions
- Weather is favorable

define body image

the images or perceptions we hold about our bodies that may or may not be consistent with reality

what is body dysmorphic disorder

a preoccupation with an 'imagined' or perceived defect in one's appearance

in those with body dysmorphic disorder, when there is a slight physical anomaly, the concern over it is ____

excessive

Muscle dysmorphic disorder AKA...

reverse anorexia or bigorexia

what is muscle dysmorphic disorder

preoccupation with the idea that the body is not sufficiently lean enough and muscular enough

what is the primary focus in those with muscle dysmorphic disorder

on being too small or inadequately muscular

those with muscle dysmorphic disorder, _____ despite knowledge of adverse consequences

continue to workout, train, diet, use substances, etc

what is social physique anxiety

the anxiety people experience when they perceive that others evaluate their physique negatively

social physique anxiety is ___ of exercise behaviors

predictive of

what exercise behaviors might those with social physique anxiety engage in

- not working out in front of others
- may not be active at all
- may over-exercise

what are the two types of exercise dependence (addiction)

positive addiction
negative addiction

what is a positive addiction/dependence to exercise

when we engage in exercise at appropriate levels and do not prioritize it over work, social activities, etc

what is a negative exercise addiction/dependence

- pattern of exercise that is more than once a day
- priority is given to exercise over other things
- increased tolerance of exercise
- withdrawal symptoms and relief of withdrawal
- awareness of compulsion to exercise

how can one avoid negative exercise addition/dependence

- schedule and follow-thru on rest days
- train w/ someone slower or less fit
- encourage them to respect injury/illness and modify program appropriately
- use interval training

what are individual barriers to exercise

-Health Issues
-Inconvenience
-Lack of Motivation and Energy
-Lack of Social Support
-Lack of Money
-Perceived Lack of Time
-Access to Facilities
-Self-Perception and Self-Image Concerns

Within 6 months, the rate of participation decreases by ___%

50

why does the rate of participation in exercise decrease to 50% after 6months

because our desire to get people into a program of regular activity doesn't take into account the individual's readiness to engage in activity

what is the theory of planned behavior (exercise adoption/adherence)

suggests that our exercise intention is made up of our subjective norms, our attitudes towards the behavior, and our perceived behavioral control/autonomy

what is a criticism of the theory of planned behavior

that it assumes that if we intend to do it, we are going to do it

in the theory of planned behavior, there is a direct link between ____ and ___

perceived behavioral control and behavior

what is the social cognitive theory (exercise adoption/adherence)

suggests that our exercise behavior is influenced by both personal and environmental factors

what personal factor is especially pertinent in social cognitive theory

self-efficacy (our belief in ourself to successfully complete the behavior)

what is self-determination theory (exercise adoption/adherence)

suggests that the more our 3 basic needs (Autonomy, competence, relatedness) are met, the more likely we are to adhere to exercise

what is the transtheoretical model of behavior change (exercise adoption/adherence)

suggests that individuals who are considering adopting a new behavior will progress through 6 stages of that change; a stage-matched approach

what are the stages of behavior change in the transtheoretical model of behavior change

1) precontemplation
2) contemplation
3) preparation
4) action
5) maintenance
6) termination

what is the pre-contemplation stage in the transtheoretical model of behavior change

where the individual does not plan to engage in the behavior in the near future

what is the contemplation stage in the transtheoretical model of behavior change

where the individual begins to think about the behavior

what is the preparation stage in the transtheoretical model of behavior change

where the individual is now physically active, but not regularly enough to see psychophysiological benefits

what is the action stage in the transtheoretical model of behavior change

where the individual is regularly exercising, but not yet for 6 months; behavior is not yet habituated or automatic

at what stage in the transtheoretical model of behavior change is the greatest chance of relapse

in the action stage

what is the maintenance stage in the transtheoretical model of behavior change

when they have been doing the behavior for 6+ months

what is the termination stage in the transtheoretical model of behavior change

- when behavior has been ongoing for 5+ years
- when you never think about not doing the activity
- definition of termination differs between models

The first 3 stages are thought to be primarily _____ stages of behavior change

cognitive

The last 3 stages are thought to be primarily ___stages of behavior change

behavioral/action

as someone moves through stages of the transtheoretical model of behavior change, the pros ___ and the cons ___

increase; decrease

as someone moves through stages of the transtheoretical model of behavior change, self-efficacy ____

increases

as someone moves through stages of the transtheoretical model of behavior change, temptation to not engage in the behavior ___

decreases

what is the ecological model (exercise adoption/adherence)

captures the interaction between the environment that someone operates in and their behavior

what are the levels of environment in the ecological model of behavior change

1) individual
2) interpersonal systems
3) organizational
4) community
5) public policy

what are strategies for enhancing adherence to exercise

- treatment matching approaches
- behavior modification approaches
- cognitive-behavioral approaches
- decision-making approaches
- social support approaches
- intrinsic approaches

define injury

trauma to the body or body parts that results in temporary, but sometimes permanent, physical disability and inhibition of motor function

What does the stress and injury model say

that when we find ourself in a potentially stressful sport/exercise situation, we have a cognitive interpretation of the stressful situation, and our response to that stress influences our predisposition to injury

according to the stress injury model, when a situation is appraised as stressful, 2 things happen that increase our risk of injury including...

- physiological changes: muscle tension
- changes in attentional focus (perceptual narrowing)

according to the stress injury model, what factors influence the stress response

- personality factors
- history of stressors
- coping resources
- interventions

what types of stressors are a bigger predictor of injury risk

daily hassles because they occur more often

people with type ___ personalities are more at risk of injury

A

what are the key factors in the stress-injury relationship

- attentional disruption
- increased muscle tension

What is the stage model (psychological reactions to injury)

a rendition of the "stages of grief model" that suggests that individuals predictably go through stages when dealing with an injury

does the stage model (psychological reactions to injury) hold

no

what is the cognitive appraisal model (psychological reactions to injury)

suggests that our appraisal of injury is influenced by both personal and environmental factors

in the cognitive appraisal model, how can an injury be interpreted (psychological reactions to injury)

positively or negatively

what is the integrated model of psychological response to injury and rehab

suggests that pre-injury factors influence our response to stress and that, when an injury does happen, personal and situational factors serve to influence our cognitive appraisal

how does the integrated model of psych responses to injury/rehab differ from the cognitive appraisal model

the integrated model is is ongoing whereas the cognitive appraisal model only occurs in one, ordered direction

approach to rehab and return has impact on the...

- speed an athlete can return to activity
- performance level upon their return

what is a multidisciplinary approach to athlete care

multiple disciplines work with the athlete individually (rarely, if ever, working together) w

what is an interdisciplinary approach to athlete care

multiple disciplines work with each other to care for the athlete

what is a transdisciplinary approach to athlete care

providers from multiple disciplines work together AND the patient is considered part of their own care team

what approach to athlete care results in the best outcomes

transdisciplinary

define overtraining

a short cycle of training where athletes expose themselves to excessive training loads that are at, or near, maximal capacity

define overtraining syndrome

prolonged period of time in which performance declines and mood, hormone, and sleep disruptions occur

define staleness

a physiological state of overtraining which manifests as deteriorated athletic readiness that includes a significant reduction in performance for an extended period of time

what are the key signs of staleness

impaired performance, mood disturbances, and increases in perceived effort

according to Smith, burnout is...

a psychological, emotional, and at times physical withdrawal from a formerly pursued and enjoyable activity in response to excessive stress or dissatisfactiona

according to Raedeke, burnout is...

a withdrawal from sport or activity noted by a reduced sense of accomplishment, devaluation/resentment of sport, and physical/psychological exhaustion

according to Maslach and Jackson, burnout in healthcare and sport professionals is defined as...

psychological syndrome of emotional exhaustion, depersonalization, and reduced sense of performance accomplishment that occur among individuals who work with people in some capacity

who created the negative training stress response model

Silva

what does the negative training stress response model say

says that physical training stresses the athlete physically and psychologically which can lead to either positive or negative adaptations

what are positive adaptations in the negative training stress response model

supercompensation --> improved performance

what are negative adaptations in the negative training stress response model

overtraining --> staleness --> burnout

what is the primary concern in the negative training stress response model

the physical and psychological stress we expose athletes to and how they adapt to that stress

who created the cognitive-affective stress model

Smith

what does the cognitive-affective stress model suggest

that burnout is a process with physiological, psychological, and behavioral components that occur in sequential stages

what are the sequential stages in the cognitive stress model

1) situational demands
2) cognitive appraisal
3) physiological responses
4) behavioral responses