Psychology of Exercise Midterm

● Class of disorders that involves anxiety that interferes with ability to function effectively ● Disorders differ in extent that anxiety is experiences, severity of anxiety, and situations that trigger disorders ● Symptomatology: ►Unpleasant feelings ►Bodily symptoms ►Changes in cognition ►Changes in behaviour ►Vigilance

Explain anxiety disorders and give the symptomatology

● Motivation for change is enhanced when clients perceive differences between their current situation and their hopes for the future ● Developing awareness of consequences helps clients examine their behavior ►A discrepancy between present behaviour and important goals motivates change ►The client should present the arguments for change

Explain developing discrepancy

● Possitive or negative experience generally in reaction to stimuli ● Accompanied by physiological arousal (i.e., specific event or occurence) ● Exist for a *finite period of time* ● Have characteristic behavior (*happiness, sadness, fear, surprise, anger, disgust*) ● Only if they are intense enough to disrupt thought processes ● Experiences giving color, meaning and intensity to life ● Darwin - inherent through natural selection (adaptation to survive and desire to reproduce) ● Approach vs avoidance ● Emotions are evolved signals about ourselves and relationships (and hence, universal)

Explain emotion

● Empathy communicates acceptance, while supporting the process of change ● Acceptance facilitates change ● Clinician seeks to build up rather than tear down ● Skillful reflective listening is fundamental to expressing empathy

Explain expressing empathy

● Generalized feeling (positive or negative) not identified with a particular stimulus and not sufficiently intense to interrupt ongoing thought processes ● Pervasive and substained (i.e., longer in duration) emotional response that can influence a person's perception of the world (e.g. depressed mood)

Explain mood

● approval - acceptance of exerciser ● emotional - encouragement ● informational - direction ● instrumental - practical assistance

Give 4 types of social support

● Social rejection ● Unsupportive behaviors ● Social dissaproval ● Stereotypes

Give a few examples of negative social support impacts

● One on one ● Small group coaching ● Classroom/Course ● E-learning ● Text based ● Skype/video

Give a few intervention strategies examples

most

Groups that show leadership are ____ successful

behavior

Hausenblaud et al., 1997 found that intention leads to ____. Effect size = 1.09

leadership...... maturity......

Hersey and Blanchard suggest that groups benefit from ____ that meshes with the developmental stage "____" of the group.

● Create group environment ● Create a group structure ● Individual sacrifices ● Interaction and communication

How do we enhance group cohesion?

● Self-reported inventories ● Muscle tension, via electromyography ● BP and HR ● Skin responses (i.e., temperature, sweating) ● CNS

How do we measure anxiety disorders?

● Standard classification criteria ►Diagnostic and Statistical Manual of Mental Disorders, 4th edition (DSM-IV; American Psychological Association, 1994, 2000) - most recent DSM 5 (2013) ● Self-reporting measures ►Beck Depression Inventory ►Center for Epidemiologic Studies - Depression Scale (CES-D) ►Zung Self-Rating Depression Scale ►*Profile of Mood States (POMS)*

How do we measure mood disorders?

inadequate...... disrupted...... disorganized

If arousal is too low, performance will be ____; if it's too high, perfomance may become ____ and ____

somatotypes

In Sheldon's contitutional theory (1942) individuals posses certain ____

judgments...... judgment

In descriptive perceptions, no ____ are made. In evaluative perceptions, ____ is passed

greater...... greater...... small

In terms of attitudes and feelings towards physical activity, imporatnt others had a ____ effect than familly members. In terms of adherence to physical activity, important others had a ____ effect than familly members Subjective norms and adherence had a ____ effect size

sanguine (cheerful)...... choleric (irritable)...... melancholic (depressed)...... phlegmatic (apathetic/indifferent)

In the ancient greek theory of humors more blood meant ____, more yellow bile meant ____, more black bile meant ____, more phlegm meant _____.

abnormal...... normal...... abnormal...... insanity...... mental illness...... continuum...... mental health...... mental illness

In the disconinuity hypothesis, only strong terms can accurately portray true nature of ____ behavior. It classifies people as ____ and ____. In the continuity hypothesis, ____ and ____ terms should not be used. Mental disorder best viewed as ____ that varies between ____ to ____.

*Independent variable*= PA *Dependent variable*= Anxiety experienced

In the following example, Identify the independent variable, and the dependent variable: PA will reduce general anxiety experienced by participants

1- Social integration/Embedments = degree to which the individual participates in familly life, the social life of the community 2- Support networks/Network resources = invididual's social network from a functional perspective 3- Supportive climated/Environments = quality of social relationships and systems 4- Social suppport exchange = Social support - 2 individuals involved (most of our groups are small - range from 2 to 7) *The 4 S's*

In what 4 ways to we classify social support?

30...... 40...... 50

Industrialized nations have few regularly active. In the US ____% of the population is inactive. Furthermore, ____ - ____% are not sufficiently active.

positive...... stressful

Isolation can be ____, but prolonged isolation is ____

A= Health Psychology B= Exercise Psychology C= Sport Psychology

Label the following diagram

A= Network resources/ support network B= Supportive climates/ supportive environments C= Enacted/ received support D= Perceived support

Label the following diagram

A= Physiological needs (hunger, thirst) B= Safety needs (feel safe, secure, stable) C= Belongingness and love needs (love and be loved, be accepted) D= Esteem needs (need for self-esteem, achievement, competence) E= Self-actualization needs (need to live up to one's fullest and unique potential)

Label the following diagram of Abraham Mazlov's Hierarchy of Needs

conversation

Language of abnormal psychology permeates everyday ____

● Understanding and modifying ►Human behaviour ►Individual's thoughts, attitudes, and behaviour ►Social factors that influence *Psychology of Physical activity incorporates all of the above as related to/in the context of physical activity and exercise*

Psychology = ?

psychological...... rehabilitation...... psychological...... health...... health care

Rehabilitation psychology looks at the relationship between ____ factors and the physical ____ process. Health psychology looks at ____ processes related to ____ and ____ (e.g., nutrition, smoking cessation)

● Low readiness level - Telling ● Moderate readiness level - Selling ● High readiness level - Participating ● Very high readiness level - Delegating

Select the appropriate leadership style for each of the following follower characteristics: ● Low readiness level ● Moderate readiness level ● High readiness level ● Very high readiness level

content...... expressions...... complex...... basic

Social communications requires accurate perception of ____, as well as tone and non-verbal signals such as posture and facial ____. Emotions are ____, and people can experience a combination of different emotions. Many theorists agree that ____ emotions have universal meaning - universal across cultures and even across certain species.

pressure

Social influence is the real or imagined ____ to change one's behaviour, attitudes or beliefs

interchange...... person..... environment...... familly...... other exercisers...... leadership...... important others...... cohesion

Social psychological orientations: the assumption is that behaviour is determined by ____ between ____ and their ____. (eg: ____, ____, ____, ____, ____) *FOLIC*

stable

Social support as an individual contruct is a ____ personality trait

increasing

Social support can be helpful in ____ intensions to be physically active

perceived...... size...... type...... perception

Social support is the ____ comfort, caring, assistance, and information that a person receives from others. It is measured as: ____ of social networks; amount/frequency and ____ of social support provided; ____ of the person questioned

● Dependent variable may be a combination of various variables - not able to understand specifics (e.g., what intervention is most influential) - i.e., effect sizes are combined ● Criteria for the selection of studies ● Should unpublished studies be included to avoid plublication bias?

State a few drawbacks of a meta-analysis

given...... predisposition...... threatening...... nonthreatening...... Charles D. Spielberger

State anxiety is the level of anxiety that an individual experiences at any ____ time (centered around events). Trait anxiety is the ____ to perceive certain stimuli as ____ or ____. We use the *State-Trait Anxiety Inventory (STAI)* written by ____ to clearly differentiate between temporary condition of state anxeity and the more general and long-standing quality of trait anxeity

Distinguish related concepts (hierarchy)

Taxonomy = ?

transient

The POMS assesments provides a method of assessing ____, fluctuating active mood states

emotions...... feelings

The affect circumplex is the positioning of discrete ____ to describe work or non-work emotions and ____

outcome...... independent...... effect

The dependent variable is the ____ variable, it is influenced by the ____ variable, and is the ____

educated...... variables

The hypothesis is an ____ guess, and a relationship between ____.

manipulated...... variable...... cause

The independent variable is ____ by experimenter, causes change in another ____, and is considered the ____

trait...... 9...... 16...... 20mins...... aerobic...... 60...... 70%...... 3......5 days/week

Training usually reduces ____ anxiety. There must be a minimum of ____ weeks of training, idealy over ____ weeks. Duration should be between 5 to ____ to 2 hours. The type of exercise should be ____. The intensity should be ____ or ____. Frequency should be ____ to ____

False, There are more people with mood disorders than anxiety disorders

True of False: There are more people with anxiety disorders than mood disorders.

True

True or False, People rarely reach the self-actualization needs level

True

True or False, The biological basis of social support is defined as being "wired in". Relationships also influence social support

True

True or False: "People are generally better persuaded by the reasons they have themselves discovered, than by those which have come into the mind of others" (Pascal, 17th Century)

True

True or False: Active and inactive individuals have the same beliefs regarding physical activity, that it's used to: Control body weight, be more healthy, relieve tension, improve physical appearance, feel better, meet people

True

True or False: Basic emotions= born with or develop before 1st year of life Self-conscious emotions= developed after 1st year of life

False, Behaviours are *easier* to maintain in environments that are supportive of the behaviour - for better - or worse

True or False: Behaviors are harder to maintain in environments that are supportive of the behavior - for better - or worse

True

True or False: One of the main causes of physical inactivity in children, is the fact that their parents do not allow them to take part in *unorganized* physical activity.

True

True or False: Open ended questions helps you understand your client's point of view and elicits their feelings about a given topic or question. Open ended questions facilitate dialogue; they cannot be answered with a single word or phrase and do not require any particular response

True

True or False: We must first understand the psychological antecedents of exercise behaviour

False, With the complexity of every day life we *often* have serveral changes in mood and experience many different emotions

True or False: With the complexity of everyday life, we never have changes in mood and never experience many different emotions

True

True or False? According to the individual zones of optimal functioning (IZOF) model (Hanin, 1999): an athletes performance is successful when his or her per-competition anxiety is within or near the individually optimal zone (MMA vs. Shooting). When anxiety falls outside the optimal zone, perfomance deteriorates. The model also suggests that skilled athletes are aware of, and are able to accurately recall and anticipate, their pre-competition anxiety

False, Extroversion increases exercise adherence, helps have a greater pain tolerance and increases the likelyhood of PA

True or False? Extroversion is bad measure of wether or not a person is likely to begin doing physical activity

● Advantage: describe people's personalities ● Disadvantages: don't explain how behaviour generated and personality develops, only portray a static view of personality

What are advantages and disadvantages to personality theories?

● Extraversion-Introversion are driven by level of cortical arousal in cortex of brain ● Neuroticism-stability are driven by limbic system and autonomic nervous system ● Psychotism-superego are driven by hormonal funtion and our neurotransmitters

What are each of these dimensions of Eysenck's personality theory driven by?

● An interpersonal, reciprocal process between one person and a group ● There is (positive) influence ● Can't have 'leaders' without 'followers' = followership ● Criterion for effective leadership = goal achievement ● Leadership is dynamic - it involves the leader, followers, and the situation

What are key components of leadership?

1- Determining social network resources (who gives SS? Who exercises support? Focus: size and density of resources) 2- Determining support behavior (focus: likelyhood others will provide support) 3- Determining support appraisal (quality of SS, focus: satisfaction, sufficiency, and helpfulness of support in important domains)

What are the 3 approaches to measuring social support??

1- *Describing what happens* - Behavioural data - Levels of analysis - Objectivity 2- *Explaining/understanding what happens* - Examination of patterns - Synthesis of information 3- *Prediction what will happen* - Statements about the likelyhood that a certain behaviour will occur - Factors in scientific prediction 4- *Controlling what happens (influence)* - Prevention - Intervention

What are the 4 goals of exercise psychology?

Telling, selling, participating, delegating

What are the 4 leadership styles?

● *Type*: Main physiological system activated during the activity (aerobic vs anaerobic) ● *Frequency*: # of times a person engages in an activity over a pre-determined period of time ● *Duration*: Temporal length of the activity (typically minutes) ● *Intensity*: Degree of overload an activity imposes on physiological systems in comparison to resting states (mild, moderate, strenuous/vigorous)

What are the 4 parameters of PA?

● Openness to experience = creative, intellectual, open minded versus simple, shallow and unintelligent ● Consceientiousness = organized, responsible and cautious versus careless, frivolous and irresponsible ● Extraversion= talktive, energetic, and assertive vs quiet, reserved, and shy ● Agreableness= sympathetic, kind and affectionate versus cold, quarrelsom, and cruel ● Neuroticism= stable, calm, and contended vs anxious, unstable, and temperamental

What are the 5 factors in the 5 factor model? Briefly explain each one

1- Depression 2- Anger 3- Tension 4- Fatigue 5- Vigour 6- Confusion (Morgan, 1970)

What are the 6 dimensions of the Iceberg Profile? And who was it created by?* DATFVC*

1- Attachment (emotional support) 2- Social integration (network support) 3- Opportunity of nurturance (increase self worth from helping others) 4- Reassurance of Worth (esteem support) 5- Reliable Alliance (tangible aid) 6- Obtaining of guidance (information support)

What are the 6 social needs? *ASORRO*

1- Express empathy 2- Develop discrepancy 3- Avoid argumentation/roll with it 4- Support self-efficacy/commitment

What are the aims of motivational interviewing? *EDAS aims*

● Motor activity= Markedly slowed down (motor retardation) or agitated ● Appetite= Significant weight loss (while not dieting) or weight gain) 5% increase or decrease ● Sleep= Insomnia or hypersomonia ● Suicide= Recurrent thoughts of death; suicidal idea ● Concentration= Diminished ability to think or concentrate ● Dysphoric mood= Sad, blue, hopeless; loss of interest or please in almost all usual activites ● Guilt= Feelings of worthlessness; self-reproach

What are the characteristics of Major depressive disorder? *The MASSCDG*

● Exercise psychology is for the non elite / sport psychology is for elite athletic performance ● Exercise psychology is non competitive, it's about motivation for participants / sport psychology is about competitive performance ● Exercise psychology focus is often on participation / sport psychology focus is on performance

What are the differences between exercise and sport psychology?

● Extraversion-introversion ● Neuroticism-stability ● Psychoticism-superego

What are the dimensions of Eysenk's personality theory?

● Physical activity is seen as a punishment / unpleaseant sensations from vigorous activity ● Lack of enjoyment ● Possible injury ● Lack of knowledge ● Lack of confidence ● Lack of social support ● Lack of time ● Lack of improvement

What are the perceived barriers to physical activity? *PP Lack:STICKE*

● Information (Cobb, 1976) - Feeling cared for, loved, esteemed, and valued, sense of belonging ● Emotion (Cassel, 1976) - Gratification of basic needs ● Process (Vaux 1992) - Transactions between individuals within a specific social context

What are the perspectives of social support? (Aside from Networks)

1. Sport (more people interested in sport behavior) 2. Uncertain PA: health/wellness link 3. Treatment vs prevention (more concern with treatment)

What are the three factors that delayed development of exercise psychology?

1- Eysenck's personality theory 2- Cattell's personality theory 3- Five factor model *FEC*

What are the three related theories to personality traits?

● What energizes us? ● *Extraversion*: active, sociable, breadth of interest, focus on outer world, get stimluation from it, prefer breadth ● *Intraversion*: reflective, private, depth of interest, focus on inner world

What are the two attitudes in the Carl Jung, Myers and Briggs theory?

● Behavioral= linked to reinforcements or conditioning, disorder may be maintained by reinforcement - contingencies focuses on positive reinforcements (lacking) and punishments (in excess) ● Cognitive= focus on perceptual processes, attitudes, interpretations that distort perception of fear and negative view of self

What are the two causes of anxiety and mood disorders?

● *Thinking*: objective, rational, impersonal, firm, just, relies on cognition, cause and effect relationships ● *Feeling*: subjetive, emotive, personal, compassionate, humane, relies on heart, seeks harmony

What are the two decision-making processes in the Carl Jung, Myers and Briggs theory?

● Deals with our external reality ● *Judging*: structured, planned, decisive, ordered, scheduled ● *Perceiving*: flexible, responsive, tentative, adaptive, spontaneous

What are the two life orientations in the Carl Jung, Myers and Briggs theory?

1. Understand how psychological factors affect in individual's performance (eg. The promotion and maintenance of physical activity) 2. To understand how participation in sport and exercise affects one's psychological development, health, and well-being (eg. The consequences of physical activity)

What are the two objectives of Exercise/sport psychology?

● Deals with what we pay attention to and how we gather data ● *Sensing*: routine, factual, detailed, practical, grounded in the present, just the facts ● *Intuitive*: innovative, imaginative, likes variety, looks to future possibilities, sees bigger picture connection

What are the two perceptual processes in the Carl Jung, Myers and Briggs theory?

● Overall ES= 0.72 ● Regardless of purpose of PA, PA is effective in helping those obtaining professional help for depression

What did Craft and Lander (1998) find in their metal-analysis?

A reduction in depression with PA involvement across groups, PA for general health and part of experiment. Interpretation: PA= beneficial for those with noclinal depresssion

What did North et al (1990) find in their meta-analysis?

● Research role ● Teaching role ● Consulting role ● Policy making/Advocating role *RTCP*

What do sport and exercise psychologists do?

A way of life in which physical actvity is valued and integrated into daily life

What is active living?

● Highlights the individual's ambivalence regarding maintaining vs changing a behavior ● It is a balancing of the costs of status quo with the costs of change and the benefits of change with the benefits of the status quo ● It is normal ● *When someone weighs out the pros and cons, and decides it is not worth it*

What is ambivalence?

Lowered mood >2 weeks and 5+ related symptoms

What is clinical depression?

Planned, structured, and repetitive form of PA designed to improve/maintain fitness (conform to recommended frequency, intensity, and duration to achieve)

What is exercise?

Human condition with physical, social, and psychological dimensions, each characterized by a continuum with positive and negative poles (positive development: PA, exercise, proper diet, not smoking)

What is health?

Mental state: feelings of gloom and listlessness, typically results of loss/completion

What is nonclinical depression?

Any body movement produced by skeletal muscles that results in a substantial increase over the resting energy expenditure (exercise, sport, work, leisure time)

What is physical activity?

Person's ability to perform PA

What is physical fitness?

● It describes how people improve performance when others were around ● Studied by Norman Trilett (1898) ● The research was completed by cyclists - racing against others improved speed versus clock racing

What is social facilitation? Who and when was it discovered?

They are all true

Which of the following statements are/is False? ● Emotions are important in our physical life just as they are in other aspects of our life. ● During our day an individual may experience a wealth of emotional experiences - i.e., angry at not achieving your goals, fear of presenting in front of your boss, surprise that your workgroup is being minimized ● Emotions, Personality (i.e., dispositions), & Cognition (i.e., attitudes) - unstable vs. stable

The first staments is false. It should read: ● Most clients *are* ambivalent about unhealthy behaviours

Which of the folowing statements regarding motivation interviewing are false? ● Most clients are not ambivalent about unhealthy behaviors ● When we see an unhealthy/risky behaviour, our natural instinct is to point it out and advise change ● The patient's natural response is to defend the opposite (no change) side of the ambivalence coin

There are no False statements

Which statements are False regarding evidence for treatment effects of exercise? ● Few studies on clinical samples ● Generally, least fit and most anxious people have the most to gain ● Expectation Effects ● Longer treatment methods show better results ● Correlation between fitness improvements and anxiety improvements ● Vigorous exercise is not necessary

They are all true

Which statements are True regarding PA and anxiety? ● Most research supports improvement in symptoms through exercise ● Anxiety reduction regardless of intensity, duration, and exercise type ● But not all - some research supported no gain or increase in symptoms

All of these statements are true

Which the of following statements in regards to PA are *False*? ● PA is effective ● PA suffers from a tomato effect ● Society in general avoids PA ● People are aware of the benefits of PA

● To make sure we are applying the right solution to the problem ● To identify what learning will be accomplished ● To identify what changes in behavior and performance are expected ● To determine the expected costs and benefits

Why do we do a needs analysis? 4 points:

● Identify aspects of PA related to specific health outcomes *(describing)* ● Monitor patterns and changes in PA over time *(explaining)* ● Determine prevelence of individuals meeting PA prescriptions *(predicting)* ● Asses the effectiveness of interventions *(influencing)* ● PA= complex (should simplify and define)

Why do we measure PA?

1...... 5...... disability

____ out of every _____ Canadians suffer from a mental disorder (Clifford et al., 1996) - one of the leading causes of ____ in Canada and the U.S.A

interpersonal...... selection

*The Need to Belong* According to Baumeister and Leary (1995) - all humans have a pervasive drive to form and maintain lasting positive, and impactful ____ relationships. Evolutionary psychology suggests this instinct resulted from natural ____ - allowing for reproductive success

systematic...... opinions...... ideas...... sources

A needs analysis is the ____ effort that we make to gather ____ and ____ from a variety of ____ on performance problems (Allison Rosset - 1987)

0.10...... 0.30...... 0.40...... 0.70...... 0.80

A small effect size is between ____ and ____. A moderate effect size is between ____ and ____. A large effect size is greater than ____

5........ 1...... 13

According to recent research, less than ____% of the adult population is physically active. Only ____ of ____ physical activity and fitness objectives proposed in the federal government's Healthy People 2000 and 2010 document was actually met.

fill...... mental...... perception

Active people vs inactive people believe that physical activity helps ____ their free time, improve ____ performance, they believe that they can do it, and have different ____ of barriers

beginning...... maintenance...... non-adherence...... objectives

Adoption is the ____ stages of exercise. Adherence is the ____ of exercise. Noncompliance is ____ to ____, set out by knowledge given *Psychological factors may be different or the same*

10...... 2.5 (150 minutes)...... 2+...... 75...... 2+

Adults can exercise in ____ minutes segments. Moderate intensity aerobic activity should be performed ____ hours every week and muscle strengthening ____ days/week (all major muscle groups). OR Vigorous intensity aerobic activity ____ minutes/week and muscle strengthening activities ____ days/week (all major muscle groups)

An umbrella term which refers to pattern of observable behaviours associated with emotions and mood (e.g. facial expression, voice pitch)

Affect = ?

pathological...... thinking...... behavior

Anxiety is a ____ counterpart of normal fear, manifested by disturbances of mood, as well of ____, ____, and physiological activity

assumption...... values...... hopes...... transformational...... strengths...... present

Appreciative inquiry is an approach to personal change based on the ____ that questions and dialogue about strengths, ____, ____, and dreams are ____. Appreciative inquiry focuses on ____ of the present and its impact on the future - not problems of the ____ or past.

An alertness or activation level (from deep sleep to intense alertness)

Arousal = ?

moderate...... moderate

Caron et. Al (1996) found that in terms of social support and intension to be physically active, familly members had a ____ effect (ES= 0.49), and important others had a ____ effect (ES= 0.44)

60...... moderate...... vigorous...... 3+...... 3+...... 3+

Children and adolescents 6-17 should exercise ____ minutes or more daily. Include 3 types of activity. Aerobic activity ____ to ____. (Vigorous: ____ days/week). Muscle strengthening ____ days/week. Bone strengthening ____ days/week.

worry...... negative...... perception...... Martens et al (1990)

Cognitive anxiety is characterized by the ____ and ____ expectations. Somatic anxiety is the ____ of bodily states (i.e., pounding heart, sweaty hands, trembling legs) The Competitive State Anxiety Inventory (CSAI) written by ____ looks at cognitive and somating anxiety and confidence

● Umbrella term ● Belonging, bonding and binding ● Attributes that characterize groups, relationships, and or people ● *Interpersonal processes* that are social, behavioral and/or affective

Define Social support

● Tendency to perceive self as being supported by others (regardless of evidence, correlated with self-concept and self-esteem) ● Tendency to perceive minimal/no support

Define disposition

● Stable and enduring (emphasis on the person= predictable) ● Dynamic and modifiable (variable over time) - helpful in learning (social/environmental) ● Interactionist approach- both theories of personality used to both understand and predict behaviour

Define personality

Thoughts, feelings, behavior, emanate from inside the person (not the situation)

Define personality traits

● Who you are (core) ● Conceptualized as unidimensional - now multi dimensional - social, athletic academic, physical, etc

Define self

● Your idea of who you are (role related) ● Descritions of self that base self-judgments upon ● Helps establish self-esteem and personal identity

Define self-concept

● People differ based on stable attributes (called traits) ● Characteristics lie on a *continuum* ● e.g., the Big Five ● *Compared* vs. other people

Define the trait personality theory

People can be sorted into caterogies by their preferences (either one type or the other)

Define the type personality theory

● Play for fun ● Relax without feeling guilty ● Rarely suffer from sense of time urgency ● Tend to be more focused ● Suffer from fewer stress-related illnesses ● Higher adherence rates ● Less effort and intensity

Describe Type B personality

● Excessive competitive drive ● Aggressiveness ● Impatience ● Hurried ● Experience more negative response to stressors ● Pressure, frustration and conflict affect As more than Bs ● Works at a faster rate that Bs, and are the higher achievers ● Lower adherence rates to PA ● More injuries

Describe a Type A personality

● A statistical analysis/review of the findings of many experiments ● Collapse across studies → overall effect size (standard score - averaging individual studies magnitude) ● Used in widely researched topics ● Used when no 2 studies are identical (studies vary on: quality, operational definitions, # of participants, experimental design) ● Used when we want conclusions

Describe a meta-analysis

To determine the operational components of the task or goal: ● Statements of: -what will be done -how it will be done -for what end result Ex: Improve cardiovascular endurance by 10%, improve 5km time by 2 minutes, do hill training in my neighbourhood 2x a week, plus specific action steps

Describe a task analysis

*What*: ● A determination of which attributes or skills need to be addressed in order to decrease the gap ● Collect data from different assesments ● Strengths and development areas *Why*: ● To determine the scope and content of the interventions that will be needed

Describe attribute/skill selection

● Developped by Dr. James Goodwin, 1984) ● Phenomenon whereby highly efficacious therapies are ignored or rejected ● Origin: Avoidance of tomatoes in N. America for 200+ years because it's in the nightshade familly of fruits which may cause death (they knew europeans were eating them) ● Therapy does not seem to make sense in light of popular beliefs or common understandings ● Peoply simply ignore the evidence available

Describe the Tomatoe Effect

*What*: Comparison of actual perfomance against existing standards *Why*: To identify the perfomance gap between what is actually done and what is required or expected. What are the barriers?

Describe the gap analysis

● Industrial revolution - value of fitness was recognized ● 1970s and 1980s - Fitness craze, popularity of aerobics and weight training ● Recent shifts in perception of exercise: ►it can help reduce heightened levels of stress ►individuals can play an active role in maintaining/ improving their health ● Not until 1980 that exercise psychology became an accepted subdiscipline of sports psychology

Describe the history of exercise psychology

The third statement is false. It should say: ● The majority of adults in N.A are not physically active (frequency and intensity)

Determine which states are *False*: ● Trying to motivate people to change their lifestyle is not an easy task ● The low adherence rates to physical activity (50% of people drop out in the 1st 3-6 months) has prompted the researchers to study factors associated with drop out rates or success rates ● The majority of adults in N.A are physically active (frequency and intensity) ● People are complex, thus it is a challenge for researchers and practitioners to change people's congnitions and behaviours when it comes to a physically fit lifestlye

positive...... negative...... cognition...... thoughts

Emotional wellbeing is a greater amount of ____ affect vs ____ affect and a favourable level of ____/____

application...... psychology...... enhance...... parameters...... mental...... physical

Exercise psychology is the ____ of ____ to promote, maintain, ____, and explain the ____ of exercise. The primary interest is the link between ____ and ____ health

● Characterized by periods of servere depression alternating with manic episodes ● Manic episodes - involve feelings and actions that are usually elated, expansive, and often excessive (e.g., decreased need for sleep) ● 1% of canadians ● Also associated with unwarranted optimism and risk-taking

Explain Bipolar Disorder

● Are emotions that relate to our sense of self response to others' reactions to us ● Perceived or actual ● Most prevalent in sport/exercise are - shame, guilt, embarrassment, and pride

Explain Self conscious emotions

● Reponse magnitude ● Reponse duration ● Response elicitation ● Disruptiveness - impacts functioning = *congnitive, social, occupational*

Pathological vs normal anxiety based on?

relatively...... organize...... actions

Personality is the underlying ____ stable, psychological structures and processes that ____ human experience and shape a person's ____ and reactions to the environment

7...... 10...... 125

Preventable diseases account for ____ of every ____ deaths and affect the quality of life of ____ million Americans.

● *Generalized anxiety disorder* ►Feelings of anxeity and worry most of the time without specific threats or danger ►Must also display physical and cognitive symptoms of impairment ►1.1% of canadians ● *Panic disorder* ►Experience of unexpected and servere panic attacks that are bried in duration ►Include intense psychological and physical symptoms ►0.7% of canadians ● *Phobias* ►Suffering from a persistent and irrational fear of a specific object, activity, or situation that is excessive and unreasonable given the reality of the threat ►Social phobias= public situations inbolving being observed by others (prevalence - 6.7% of canadians) ►Specific phobias= related to types of objects or situations (prevalence - 6.2-8% of canadians) ● *Obsessive-compulsive disorder (OCD)* ►Obsession= thoughts, images, impulses that recur despite efforts to suppress them and cause distress ►Compulsions= repetitive and purposeful acts performed according to certain rules or in a ritualized manner in response to an obsession (used to reduce discomfort) ►1.8% of canadians ● *Post-traumatic stress disorder (PTSD)* ►Disorder characterized by persistent re-experience of traumatic events through distressing recollections, dreams, hallucinations, or flashbacks ►Often comordbid with other disorders (e.g., depression, substance abuse) ►2-5% of canadians ►Canadian military 10-20%

List and briefly describe the 5 types of anxiety disorders

M1= unable or unwilling/neither confident or competent M2= unable but willing/motivated but lack skills M3= able but unwilling M4= able and willing/intrinsically motivated

M1= ? M2= ? M3= ? M4= ?

Decreased: Anger, tension, fatigue, depression, confusion Increased: Vigour

McDonald and Hodgdon and Arent et al found that with physical activity, there 5 negative dimensions decreased, name them. They also found that 1 positive dimension increase with physical activity, name it.

alterations...... mood...... behavior...... distress...... impaired

Mental disorders are health conditions that are characterized by ____ in thinking, ____, or ____ (or some combination thereof). They are associated with ____ and/or ____ functioning. They are diagnosed based on the Diagnostic and Statistical Manual of Mental Disorders, fourth edition (DSM-IV) and now the DSM 5

greater...... significant

Moderators and Recommendations (Rethorst and Trevedi, 2012) ● Longer the program (>9 weeks): ____ the impact ● No ____ differences in ES for activity duration/intensity (30-60 minutes recommended)

ambivalence

Motivational interviewing is a client centered, directive coaching method for enhancing intrinsic motivation to change by exploring and resolving ____

● ↑ Muscle hypertrophy ● ↑ Strength and endurance ● ↑ Capilarization and maximal blood flow ● ↑Metabolic capacity: more glycogen storage - more fatigue resistance ● ↑ Cardiac mass ● ↑ Stroke volume ● ↑ Cardiac output ● ↓ HR and BP ● ↑ Ventillatory-diffusion efficiency ● ↓ Work associated with breathing ● ↓ Triglycerides ● ↓ Adiposity ● ↑ HDL ● ↑ Insulin mediated glucose uptake

Name a few physiological benefits of physical activity

● Increase cory body temperature ● Decreased muscle tension ● More relaxed ● Increased amount of neurotransmiters ● Better memory ● Endorphines (promote feelings of euphoria)

Name a few reasons for PA benefits

● Behavioral : proper execution, focus, energetic ● Communicative : clearly express selves, listen to class ● Motivational : motivate self and class, decisive, uses group processes *BMC*

Name the 3 leadership qualities

● Randomization = Selection of participants and to IV groups ● Experimental vs control groups = Rx vs No Rx: comparison, only differ on IV (otherwise equal) ● Non-experimental designs = lack of manipulation/randomization, questionnaires, interviews, observations, cannot imply cause-effect relationships, correlation only, shows direction and maginitude

Name the 3 types of research methods

65...... 150

Older adults are defined as those over the age of ____, they are also urged for at least ____ minutes of moderate vigorous intensity aerobic

● Need to maintain *optimal level of arousal* in nervous system ● Linked to brain's reticular formation and sympathetic division of autonomic nervous system ● If arousal is too low, perfomance will be inadequate; if it's too high, perfomance may become disrupted and disorganized

Opimal arousal theory = ?