Lecture 10 - Music and Exercise - For Students

Music and Exercise

Learning Objectives

• Explain the evolution of music and exercise.

• Identify and understand the potential mechanisms through which music impacts exercise.

• Understand, recall, and summarize research findings related to music and exercise.

• Discuss application strategies for using music during exercise.

Why Listen to Music During Exercise?

• Enhances the overall exercise experience.

• Provides motivation and focus.

Key Elements of Music Relevant to Exercise

Harmony

• Combination of tones forming the "mood" of the piece.

Rhythm

• Pattern/speed of sounds and silence that triggers physical reactions.

Dynamics

• Volume at which music is played, influencing the mood of exercises.

  • (See Karageorghis, 2020)

Evolution of Music and Exercise

• 1980’s-1990’s: Jane Fonda’s exercise-to-music group videos popularized music in workouts.

• 1980’s: Sony Walkman introduced for personal music experience during running.

• Music has become a core part of exercise settings:

  • Sets the tempo/intensity for workouts.

  • Integrated into online workout programs.

  • Music selection influences program choice.

• Often used unconsciously without consideration of desired outcomes.

  • (See Karageorghis, 2020)

History of Music and Exercise Research

• 1910: Cyclists were 8.5% faster when a military band played during races (Ayres, 1911).

• 1970's: Music recognized as an ergogenic aid, improving work output.

  • (See Karageorghis, 2020)

Mechanisms of Impact of Music on Exercise

Antecedents

• Factors influencing the response to music during exercise.

Intermediaries

• Psychological factors (enhanced affective responses, flow, reduced anxiety).

• Personal and situational factors.

• Rhythmic response and musicality.

• Cultural impact and associations.

Benefits

• Psychophysical: Reduced perception of exertion.

• Improved Performance: Benefits to strength, speed, and endurance.

• Physiological: Enhancements in physiological efficiency.

  • (Terry et al., 2020)

Attentional Processing

• Limited capacity of the nervous system to transmit fatigue information.

• Music as external sensory input enhances electrical activity in sensory pathways, lowering perceived exertion and promoting greater output.

Rhythmic Response to Music

• Natural tendency to synchronize movements with music.

• Utilization of music to set movement patterns and tempos.

• Auditory-motor synchronization enhances neuromuscular efficiency, reducing metabolic costs.

  • Recent technology assists in matching music tempo to individual needs.

  • (Patel, 2008; Phillips-Silver & Keller, 2012)

Physiological Arousal

• Music stimulates arousal systems in the brain.

• Increases heart rate, blood pressure, muscle tension, and overall excitement during exercise.

• Tempo and volume crucially impact effectiveness.

  • (Chapadus & Levitin, 2008; Karageorghis & Priest, 2012)

Emotional/Affective Responses to Music

Primary Pathways for Emotional Response

• Memory: Recall of emotional past events.

• Empathy: Emotional connection with the artist.

• Appraisal: Personal evaluation of the music's emotional significance.

Secondary Pathways

• Proprioceptive Feedback: Emotions related to physiological responses.

• Facilitating Emotional Expression: Loosens emotional control in relevant contexts.

  • (Karageorghis & Priest, 2012; Scherer & Zentner, 2001)

Music & Timing in Relation to Exercise

Pre-task

• Priming effect on regulating arousal and mood before exercise.

In-task

• Synchronous: Directs movement patterns (either passively or actively).

• Asynchronous: Functions as a dissociative strategy for focus.

Post-task

• Respite: Helps mitigate negative feelings between exercise bouts.

• Recuperative: Aids in recovery after workouts.

  • (See Karageorghis et al., 2020)

Research Findings on Music in Exercise

General Insights

• 139 studies reviewed regarding effects on performance metrics such as feeling scales, perceived exertion, heart rate, etc.

Key Statistics (Terry et al., 2020)

• Feeling Scale: 29 studies, g=0.48, p < 0.05.

Moderators of Music-Performance Outcomes (Terry et al., 2020)

• Exercise Type: More significant impact in general exercise over sport contexts.

• Music Tempo: Fast-tempo (g=0.38) enhances performance more than slow-moderate (g=0.21).

• Training Levels: Greater effects noted in untrained individuals.

• Synchronous vs. Asynchronous: Improved results with synchronous music.

• Intensity Levels: More beneficial in low-moderate intensity settings.

Moderators of Music-Perceived Exertion (Terry et al., 2020)

• No significant moderators found but notable differences in the impact on untrained vs trained individuals.

• Self-selected music shows greater motivation compared to researcher-selected.

Research Insights from Studies

• Pre-exercise music improves performance perception but not arousal for high-intensity tasks.

• Increased strength and rowing performance linked to pre-exercise music use.

• Effectiveness varies among different types of exercises.

Applied Recommendations for Music Utilization

1. Select music based on personal characteristics (e.g., age, sociocultural influences).

2. Self-selection of music is preferred.

3. Choose music that aligns with desired outcomes—motivational and high-tempo music (120-140 bpm).

4. Adjust volume during instructions or during high-focus tasks.

5. Regularly update playlists to keep engagement high.

6. Avoid music in the context of skill learning, safety concerns, or high-intensity activities.

• (See Karageorghis, 2020)

Conclusion

• Music enhances enjoyment, which fosters long-term workout habits.

• It positively affects psychological, psychophysiological, and ergogenic outcomes.

• The understanding of music for recovery remains limited and is influenced by personal, environmental, and task-related factors.

Reminders

• Read: Recommended readings available on Moodle (optional).

• Complete: Quiz 10 on Music and Exercise by February 27, 2025, at 11:59 PM.