Exercise and Psychological Well-Being

What are the six dimensions of Psychological Well-Being?

- Self-acceptance,

- positive relations with others (trusting, caring, and empathetic relationships,

- autonomy (self determined with instruct motivation and self referenced standards)

- environmental mastery (effective mastery of the environment to fulfill personal values),

- personal growth (sense of development and self fulfillment over time), purpose in life (directed toward purposeful goals for living)

How is mental health defined in relation to psychological states?

As a continuum based on the level of influence (negative -> positive) of psychological states on functioning.

What is the mental health continuum?

Active mental illness --> sub-clinical illness or symptoms --> good mental health --> peak performance

What explains lower end of mental health continuum?

Psychological state can consist of a variety of

problematic cognitive, emotional or behavioral characteristics

What explains higher end of mental health continuum?

psychological states do not interfere with daily

functioning or improve daily functioning

What is the prevalence of mental health problems?

Depressive symtoms, eating disorders, panic attacks

What percentage of college athletes experience depressive symptoms?

4% to 68%, comparable to the general population.

what are predictors of mental health challenges in athletes?

Injury (concussion, involuntary discontinuation) Stress, transitioning out of sport

What should mental health screening for athletes include?

Questions about suicidal thoughts, feelings, and intentions/plans.

How can we help athletes cope with mental health challanges through education?

provide knowledge of effective self-management strategies, destigmatisze mental disordersimprove promote knowledge of mental well-being, mental health symptoms, and how to respond to others experiencing acute or

chronic symptoms). Also can facilitate of help-seeking behaviors (with respect to context & culture)

How can coaches and supervisor help mental help support the "flourishing" of mental health?

Balance (sport & non-sport, work-life balance), Personal growth (learning & reflection), Making a difference (promoting the development of personal competencies)

What is the relationship between exercise and anxiety?

It is primarily correlational; exercise can reduce anxiety levels.

Which programs are more effective in using Exercise on Anxiety &

Depression -- longer or shorter training programs

longer programs more effective

What intensity of exercise is effective for reducing state anxiety?

Intensities of 30-70% HR max.

Does state anxiety return to pre exercise within 24 hours?

Yes

How long should exercise sessions be for optimal anxiety reduction?

Periods up to 30 minutes are more effective.

What is the effect of exercise on depression?

Exercise is as effective as psychotherapy in reducing depression, producer larger antidepressant effects with programs lasting at least 9 weeks, both aerobic and anaerobic work

What is affect

Refers to feelings and emotional responses; often used to describe how someone appears to be feeling

How does exercise impact mood state?

Tends to have a positive effect on Moods state

What are guidelines for using exercise to enhance mood?

Rhythmic abdominal breathing (during ex), Duration = 20-30 min, Relative absence of interpersonal competition, Intensity = moderate, Closed and predictable activities, Frequency = 2-3x/wk, Rhythmic & repetitive movements Enjoyment

What things do exercise increase in psychological well being?

Academic performance, Assertiveness, Confidence, Emotional stability Intellectual functioning, Internal locus of control, Memory, Perception, Positive body image, Self-control, Sexual satisfaction, Well-being, Work efficiency

What things do exercise decreases in psychological well being

Absenteeism at

work, Alcohol abuse, Anger, Anxiety, Confusion, Depression, Headaches, Hostility, Phobias, Psychotic behavior, Tension, Type A behavior, Work errors

How does exercise impact psychological well being?

Enhanced feeling of control, Feelings of competency and self-efficacy, Positive social interactions, improved self-concept and self-esteem, Opportunities for fun and enjoyment

What is hardiness?

sense of personal control over external events; sense of involvement,

commitment, and purpose in daily life; flexibility to adapt to unexpected changes by perceiving them as challenges or opportunities for growth

What is the connection between exercise and hardiness?

Found that hardy personality and exercise in combination are more effective in

preserving health than either factor alone

What is the relationship between exercise and cognitive functioning impacts?

planning, problem-solving, brain function, working memory, scheduling, multitasking, dealing with ambiguity, executive control, ability to learn, etc.

What is quality of life?

Individual's perception of their position in life in the context of the culture and value systems in which they live and in relation to their goals, expectations, standards, and concerns

What is the connection between exercise and quality of life

-- Exercise programs contribute to quality of life by influencing affect, perceived stress,

physical health, and life satisfaction.

Physically active individuals tend to be in better health, report more stamina, have more

positive attitudes toward work and a greater ability to cope with stress & tension.

- Exercise produces small increases in total sleep time (no effect on how long to fall asleep)

-- College students in endurance program = significantly higher QOL

-- Older adults who are physically active report greater life satisfaction & better overall

What is the 'Runner's High'?

A sense of mental alertness, liberation, and exhilaration experienced during long-distance running.

What factors contribute to achieving a Runner's High?

Presence of few distractions, cool weather, low humidity, and running for at least 30 minutes or 6 miles at comfortable pace.

How can exercise be used for therapy?

Explore the exercise history (good and bad), Provide a precise diagnosis of the psychological problem, Use an individualized exercise prescription for duration, intensity, & frequency, Evaluate the influence of family and friends, Develop a plan for any lack of adherence or irregular exercise patterns. Make exercise practical and functional (such as biking to work)