Unit 6 Quiz: KIN 100

According to the Self Determination Theory, personal choice would fall under which category?

Autonomy

· What is the center of an individual's personality?

Center of an individual's personality is the Psychological Core

High levels of arousal are always accompanied by anxiety.

False

Self-efficacy is the sum of one's knowledge and understanding of his or her self.

False

Youth coaches should promote extrinsic reinforcement over intrinsic reinforcement/motivation.

False

barriers and pitfalls to goal setting and planning.

Inappropriate Goals. ... Improper Reward System. ... Dynamic and Complex Environment. ... Reluctance to Establish Goals. ... Resistance to Change. ... External Barriers. Goal setting pitfalls: §Failing to set specific goals §Setting too many goals too soon §Failing to adjust goals §Failing to recognize individual differences §Not providing evaluation §Failing to be flexible §Setting goals based in common fitness myths or misconceptions barriers: §Size of the group •Small vs Large §Ease of access §Location •Parking §Childcare §Exercise environment •Clean, music, paint §Social Support •Lack of social support would better than social disapproval •Ridicule §Family Giving advice or suggestions

What are the 3 different ways success can be defined?

Individual improvement, Outcome, External praise

Drive theory

Inverted U hypothesis Before next slide: How can we help someone reach optimal arousal for performance? (May go hand in hand with motivation)

Relationship between self-efficacy and P.A

More positive experiences=more self-efficacy= more motivation (cycle)

What is the conceptual framework of exercise psychology?

See slide 4 on lecture 20 Exercise Psychology: effects of aerobic exercise on emotional responses Health Psychology: Examination of personality factors related to compliance in weight loss programs -Effects of various behavior modification programs on the Type A behavior pattern Rehabilitation Psychology: influence of imagery and self-talk on recovery from an injury -examination of the role that psychological factors play in coping with an injury. Sport Psychology: attentional factors related to performance -personality characteristics that lead to success in Athletics.

An individual with an ego orientation, defines success as being better than their competition.

True

Arousal can involve mental activation.

True

Motivation is made up of

direction, intensity, and persistence

Exercise behavior statistics

§12-21 year olds: •50% do not participate in recommended amounts of physical activity • §Adults: •85-90% do not participate in vigorous exercise regularly (3/week; 20+ minutes) • §50% drop out of a new exercise program within 6 months

Context for exercise psychology

§A primary objective is to PREDICT behavior with a theory §Nature or nurture? •Are there individual differences or is everyone the same? -relates to PA/exercise behavior whereas sport psychology relates to sport performance

Understand the social-psychological factors that influence individual behavior.

§Personality •Entire qualities and traits, including character and behavior that are specific to someone. •Plays an important role in the behaviors that individuals' exhibit. •Center of an individual's personality is the Psychological Core •Most stable and least modifiable aspect •Age?

Approximately what percentage of people who begin a regular exercise program drop out within the first 6 months?

50%

What is the difference between a process goal and an outcome goal?

An outcome goal is any goal that has the ultimate desired outcome as the target. An example would be "I will lose ten pounds by July 1st." A process goal is any goal that uses as the target any action or process that will lead to the outcome if it is achieved. Process goals •Goals over whose achievement the athlete has control • Outcome goals •Goals over which the athlete has little control, such as winning

Theoretical Models of Behavior Change

Developed to explain & predict health behaviors and changes in and maintenance of those behaviors -Provide guidance for individual-focused programs -Each theory has key behavioral constructs

It is the day of the big race. Jane normally doesn't have any anxiety but she is unusually anxious before today's race. This would be an example of a trait characteristic.

False

Describe the S.M.A.R.T goal setting acronym?

Goal setting is a process of determining what the participant's goals are, working towards them and assessing whether their goals are met. A prevalent process for setting goals uses the SMART acronym, Specific, Measurable, Attainable (aka achievable), Realistic, and Time-Based (aka Timely).

What is the difference between a long-term goal and a short term goal?

Goals that take a long time to achieve are called long-term goals. ... A short-term goal is something you want to do in the near future. The near future can mean today, this week, this month, or even this year. A short-term goal is something you want to accomplish soon (12 months or less) Short-term goals •Increase the likelihood of success because they are relatively close to the athlete's present ability level • Long-term goals •Provide relevance to short-term goals

Body fat distribution

Lower body fat (Gynoid) -pear shaped •Stored in hips and thighs •Does not increase chronic disease risk Intra-abdominal fat (Android) -apple shaped •Stored around the organs of the torso •Increases risk for chronic disease

Which of the following goals best represents effective goal setting?

My goal is to be able to cycle for 30 minutes continuously on level 8 on the stationary bike in my living room by the end of this semester. §Write down your goals and strategies §Set-up evaluation dates and rewrite/adjust as needed §Develop/seek out a support system §Plan ahead for expected barriers/challenges §Hiccups do not equal failure §Develop a game plan for goal interruptions §Remind patients/clients that they are human and life happens!

What are the 6 categories of the POMS?

POMS measures six different dimensions of mood swings over a period of time. These include: Tension or Anxiety, Anger or Hostility, Vigor or Activity, Fatigue or Inertia, Depression or Dejection, Confusion or Bewilderment.

approaches to influencing behavior

Positive approach (preferred for P.A. and sports) •rewarding appropriate behavior •increases the likelihood of desirable responses occurring in the future • Negative approach (instills fear) •punishing undesirable behaviors •should lead to future redirection of these inappropriate behaviors •negative long-term side effects § Usually combined. Complement Sandwich "P-N-P" Guidelines for using reinforcement:§Use positive reinforcement more than negative §Choose effective reinforcement (match the recipients and individualize) §Vary the type of rewards §Promote intrinsic reinforcement over extrinsic reinforcement §Schedule reinforcements effectively §Reward the most important and appropriate behavior §Reward "performance", not outcome •Effort, Social and emotional skills

Describe the iceberg profile and how it will benefit performance.

Research suggest that athletes typically have a different POMS than non-athletes, called the POMS Athletic personality: §Tension - mental or emotional strain §Depression - feelings of severe despondency and dejection §Anger - a strong feeling of annoyance, displeasure, or hostility. §Vigor/hardiness/toughness - physical strength and good health §Fatigue - extreme tiredness, typically resulting from mental or physical exertion or illness §Confusion - lack of understanding; uncertainty. POMS Can be used to assess overtraining In the early season, swimmers have the typical Iceberg Profile §Swimmers, have a high volume. §What happens mid-season? •Performance Mid-season, when the athletes could be over-training, the Iceberg Profile no longer exists. §Tension, depression, anger, fatigue and confusion increase, and vigor decreases. §Exercise and sports psychologists have demonstrated that the changes in performance throughout the season are associated with changes in POMS. In the early season, swimmers have the typical Iceberg Profile. The POMS-based iceberg profile represents visually the interaction of multiple mood states, and it is grounded in Morgan's mental health model (MHM). ... Thus, positive mental health is associated with high performance levels whereas mood disturbances are predicted to result in performance decrements. Olympic skiiers: Extremely higher vigor §It is important for a coach to identify overtraining. §Later in the season, when the athletes "taper", or reduce the amount of training, the Iceberg Profile returns.

· Define the following behavior change constructs. o Self Efficacy o Self Concept o Self Esteem o Motivation o Arousal o Anxiety

Self-efficacy - impression that one is capable of performing in certain manner or attaining certain goals (aka Self-efficacy = confidence in one's abilities to successfully perform a particular behavior) Self-concept - sum total of one's knowledge and understanding of his or her self Self-esteem - the way one thinks and feels about themselves and how well they do things that are important to them Motivation - Psychological feature that arouses an organism to action toward a desired goal Arousal - physiological activation Anxiety - Subjective feeling of apprehension

Which of the following is the best description of the steps involved in goal setting?

Set the goal, set a target date, determine strategies to reach the goal, evaluate the goal.

Define Goal Orientation.

Task Orientation •Individual has a self-referenced definition of success Ego Orientation •Defines success as being better than others

TTM: Processes of Change

Transtheoretical Theory Model: §Processes of change = activities that people use to move through the stages §Cognitive-affective processes: 1.Consciousness raising - gathering information 2.Self-evaluation - reconsidering consequences on oneself 3.Dramatic relief - experiencing and expressing affect (emotional arousal) 4.Environmental evaluation - considering consequences on others 5.Social liberation - attending to changing social norms §Behavioral processes: 1.Stimulus control - controlling environmental cues 2.Helping relationship - using social support 3.Counter conditioning - substituting new behavior 4.Reinforcement management - being rewarded by self or others 5.Self-liberation - committing to change (SLIDE 12-13) lecture 22 Stages of Change on slide 15

Education, income, & socioeconomic status can influence an individual's exercise adherence.

True

Exercise participation and motivation is influenced by confidence in one's ability to succeed at an exercise program.

True

Imagery is not physically fatiguing, can be practiced anywhere, and uses a language understood by the body.

True

Problems in youth sport can occur because of inappropriate adult behavior.

True

Providing a client a flyer outlining the risks/benefits of activity is one way to progress someone from the pre-contemplation to the contemplation stage of the transtheoretical model.

True

Success can be more than just winning or being better than others. Success is individually defined and can include individual improvements.

True

When prescribing exercise, exercise professionals need to take into account individual differences in perceived exertion and perceived effort.

True

Exercise Adherence is inversely related to exercise intensity.

True (in the opposite manner, position, or order) Exercise intensity has an inverse relationship with adoption and maintenance of exercise program.

Individuals with high levels of self-efficacy tend to:

View difficult tasks as challenges to master (rather than as threats to avoid) §Set challenging goals and stay committed to them §Persevere when difficulties arise §Bounce back quickly after setbacks

What is POMS

We can assess STATE characteristics with a Profile of Mood States (POMS) questionnaire §Individuals rate how they feel at the present moment on a scale of 1 to 5 §Each of the characteristics in the questionnaire falls into one of 6 categories: §tension, depression, anger, vigor, fatigue, or confusion.

Principles of reinforcement: why principles of reinforcement are complex

Why principles of reinforcement are complex: •People react differently to the same reinforcement •People are unable to repeat desirable behaviors •People receive different reinforcers in different situations

Understand the psychological effects derived from sport participation in exercise and sport

achievement-goal orientation -definitions of success: Task Orientation •Individual has a self-referenced definition of success §Ego Orientation •Defines success as being better than others

According to the transtheoretical model, someone who has been regularly exercising for 4 months would be considered to be in the

action stage

Which components of motivation does goal setting address?

direction, intensity, and persistence

Which of the following is NOT an example of associating while exercising?

focusing on the music during an aerobics class

how to motivate for intensity

identifying reason and potential outcome

· Explain 2 reasons why individuals do not make time for exercise.

lack of time energy motivation (sustaining) lack of safe space

how to motivate for direction

making the path enjoyable, identifying a reason for doing the task

· Describe a strategy to progress individuals through the Model:

o Precontemplation > Contemplation •Encourage your patient to learn more about physical activity •Read articles, watch videos, and talk to others about physical activity •Make a list of potential benefits to becoming physically active then assess how important these benefits are to him or her Contemplation> Preparation: •Identify barriers to getting started (lack of time) and strategies for overcoming them (walking during lunch break) •Develop a plan for getting started •Set a small goal (5 mins a day) and commit to it o Preparation > Action •Have patient use a pedometer and/or activity logs to self-monitor physical activity and track progress towards goals •Encourage client to reward him/herself for meeting the goal of increased physical activity •Leave reminders to exercise everywhere (walking shoes by the door) o Action > Maintenance •Identify any obstacles that might interfere with being active in the future, then develop a plan for how to overcome them •Encourage client to set goals for an event in the future (fun walk, 5km run) •Discuss how to get back on track after a break in physical activity •Make physical activity fun: try new activities (kickboxing); listen to music or watch TV while on treadmill; walk with a friend •Encourage patient to mentor someone else who is interested in becoming more physically active

Who usually has the most powerful influence on teenagers ages 13-19?

peers

how to motivate for persistence

positive feedback and longterm benefits

· What is exercise adoption and exercise adherence?

see slide 6 of L 20 Exercise adherence is the extent to which a patient acts in accordance with the advised interval, exercise dose, and exercise dosing regimen. ... The second category consists of non-adherent patients, who adhere <20% to the prescribed number of training sessionss and their duration. Things that go into it: Health/injury status, self-efficacy & motivation, demographics, cognitive and personality (attitude, enjoyment, knowledge, moods), effective goal setting, benefits of exersise (knowledge, severity, understanding), available resources (time, money, energy, environment)

§Self-efficacy - impression that one is capable of performing in certain manner or attaining certain goals: •Past performance - how things went in previous experience •Vicarious experiences - observing others •Social persuasion - influence of social situations •Physiological arousal - physiological state of increased SNS §Self-concept - sum total of one's knowledge and understanding of his or her self §Self-esteem - the way one thinks and feels about themselves and how well they do things that are important to them

self efficacy vs. self-concept vs. self-esteem

Barriers to PA

size of the group, ease of access, location, childcare, exercise, environment, social support, family, giving advice or suggestions

In an average healthy population, which type of people tend to have better rates of exercise adherence?

those who dissociate while exercising

Prescription too challenging Does not promote responsibility or empowerment for long-term Only considers physiological readiness/ aspects

too hard/ too easy: competence who wrote the program: autonomy physical assessments where is the mental: relatedness

Which of the following would probably NOT increase exercise self-efficacy?

using a high intensity rigid boot-camp approach to exercise

dissociative perception

using attentional strategies that distract from fatigue producing events

· Explain 2 reasons why individuals exercise.

weight control reduced risk of CVD reduced stress/depression enjoyment socialization increased self-esteem

· Describe one physical activity consideration/benefit for a Seniors exerciser.

§ §Self Efficacy? §Age Stratification •Prejudicial and discriminatory views towards seniors

How can self-efficacy impact physical activity?

§ impression that one is capable of performing in certain manner or attaining certain goals •Past performance - how things went in previous experience •Vicarious experiences - observing others •Social persuasion - influence of social situations •Physiological arousal - physiological state of increased SNS

reinforcement

§*Type, kind, and timing of reinforcement may affect motivation (intrinsic, extrinsic) §Be careful about your selection of reinforcement! § §Use of rewards and punishment (both types of feedback) §increase or decrease the likelihood of a similar response occurring in the future § §Reward = Repeat (increases) behavior §+/- short and long term effects § §Punishment = Decrease behavior §+/- short and long term effects

Sport Specialization

§Account for 50% of overuse injuries §Leads to higher rates of adult physical inactivity §Athletes are more likely to get injured §10,000 is NOT A RULE

· Describe how do arousal and anxiety impact performance?

§Arousal - physiological activation •Increase HR, BP to do what? •Training vs. competition Ex: §Many athletes will listen to music, or follow some tradition before a competition in order to get "psyched-up." §Does "psyching up" prior to competition improve performance? • §Anxiety •Subjective feeling of apprehension •Can increase arousal levels •Training vs. competition §Classified in two ways: 1) State characteristics - current feelings of an individual 2) Trait characteristics - general characteristics that are long-term §If an individual gets very anxious before an exam or competition, we would say that person has a high STATE of anxiety. § §His/her TRAIT anxiety, however, could be low.

Theory of Reasoned Action

§Attitudes: • An individual's beliefs about the attributes and outcomes of being active, weighted by their evaluations of these attributes or outcomes §Subjective Norms: •An individual's beliefs regarding important others' approval or disapproval of physical activity (normative beliefs), weighted by their motivation to comply with these important others' wishes

· What is the difference between state and trait anxiety?

§Classified in two ways: 1) State characteristics - current feelings of an individual 2) Trait characteristics - general characteristics that are long-term §If an individual gets very anxious before an exam or competition, we would say that person has a high STATE of anxiety. § §His/her TRAIT anxiety, however, could be low. We can assess STATE characteristics with a Profile of Mood States (POMS) questionnaire Individuals rate how they feel at the present moment on a scale of 1 to 5 Each of the characteristics in the questionnaire falls into one of 6 categories: tension, depression, anger, vigor, fatigue, or confusion. Each of the 6 categories get a score Research suggest that athletes typically have a different POMS than non-athletes, called the "Iceberg Profile.

How do we motivate people?

§Direction •Making the path enjoyable •Identifying a reason for doing the task • §Intensity •Identifying reason and potential outcome • §Persistence •Positive feedback and long term benefits •What about negative feedback

· Describe the different parts of Motivation - Direction, Intensity, Persistence.

§Direction •Where do you choose to invest your energy? •Highly variable depending on activity §Intensity •Energy invested in a task once direction has been chosen •Same activity might require different amounts of energy depending on fitness and skill §Persistence •Long-term component of motivation •Regularity needs to be present for change

individuals with low levels of self-efficacy tend to:

§Doubt their ability §Shy away from challenges §Not set the bar as high when choosing goals §Show less commitment toward goals §Give up quickly when the going gets rough §Recover slowly from failure

· How can imagery help physical activity?

§Helps individuals learn new skills and improve -change of pace, allows for control and emotions §1) Psychoneuromuscular Theory •Brain sends subliminal signals similar to movement (reps w/o effort) §2) Symbolic Learning Theory •Brain blueprints the activity w/o subliminal signal §3) Attention-arousal set theory •No subliminal signal and no blueprint •Primes athlete for performance by raising or lowering arousal levels§Change of pace and allows for control of emotions § §Need Vividness and Control

· Describe the inverted U theory for Motivation.

§It has been found that there is an "Inverted-U" relationship between motivation level and performance §Inverted-U Theory §This theory suggests that there is an optimal level of motivation for peak performance. If motivation is too high or too low, performance will decrease. §The shape of the curve is specific to the activity and to the individual. §Some individuals may have relatively consistent performance at any level of motivation (a). §Others may have a very narrow range of motivation. Any slight change in motivation may severely impact performance (b).

· What is the difference between intrinsic and extrinsic motivation?

§Motivation: •Psychological feature that arouses an organism to action toward a desired goal §Extrinsic motivation - comes from factors outside an individual §Intrinsic motivation - comes for factors within an individual •Intrinsic: Strive inwardly to be competent and self-determining in their quest; Enjoy competition and want to learn skills to the best of their ability •Extrinsic: Motivation come from other people (rewards, praise, etc.)

Self-Determination Theory

§People are inherently and proactively motivated to master their environment three components: §1) Autonomy (i.e., self determination) •Personal control •my choice •Perceived choice •coach is forcing me §2) Competence •Optimally challenging activities to promote feeling of competence •Too hard vs. too easy •Negative feedback vs. positive feedback • §3) Relatedness •Being connected to others •Need to be accepted by other and belong •Self identify

Health Belief Model

§People become physically active if: 1.They feel at risk for a negative health outcome (perceived susceptibility, perceived severity): Use blood pressure & heart disease as an example 2.They expect that by being physically active they will prevent that negative health outcome (perceived benefits) 3.They believe that they can initiate & maintain the physical activity (perceived barriers, self-efficacy) -· Briefly describe the components of the health belief model: •Perceived severity is how bad it will be •Perceived susceptibility, will it happen to me. • •Modifying factor examples = previous experience, education level, culture, etc. •Cues to action examples = events, people or things that move people to change their behavior (e.g. a friend has high blood pressure and then experiences a heart attack) In general, according to this model, the more positive the attitude and the subjective norms are (towards starting activity), the stronger the individual's intention will be to start getting active. •2 constructs here = attitudes & subjective norm:

1. Transtheoretical Theory (Stages of Change)

§People progress through 5 stages of change on the way to begin physically activity: 1. Precontemplation - unawareness or denial of problem. No intention to change behavior in the next 6 months Goal of precontemplation: To get your patient thinking about physical activity 2.Contemplation - considering behavior change, with no preparation, in the next 6 months but not within next 30 days goal: To encourage your patient to start being physically active 3.Preparation - taking initial steps to change behavior in the next 30 days goal: To encourage your patient to be regularly physically active 4.Action - actively engaged in behavior change in next 30 days but not 6 months goal: To help your patient maintain this physical activity habit over time 5.Maintenance - sustaining behavior change that occurred in the last 6 months goal: To help your patient prepare for any future setbacks and increase enjoyment of physical activity

How to increase intrinsic motivation

§Provide for successful experiences §Give rewards contingent on effort (not outcome) §Use verbal and nonverbal praise §Vary content and sequence of exercise §Involve participants in decisions §Set realistic performance goals (objectives)

Social Cognitive Theory

§Reciprocal relationships exist among the: 1.Environment 2.Personal factors (e.g. beliefs) •Outcome expectancies •Self-efficacy 3.Behavior (physical activity) §Beliefs can influence behavior & vice versa §Beliefs are molded by structures within the social & physical environments §Physical activity can influence the environment & is determined by that environment §These processes occur through observational learning & reinforcement •Strategies include goal setting & modeling

· Describe one physical activity consideration/benefit for a Youth sport/exerciser.

§Should we cut? §How do we make Youth Sports fun? §Perceptions of physical self-worth

Exercise and Sport Psychology

§The scientific study of people and their behavior during movement (and prior to movement) § §Study of the behavior, thoughts, and feelings of healthy, disabled, and diseased individuals engaging in physical activity, exercise, sport, and athletic competition

What is exercise psychology the study of?

§The scientific study of people and their behavior during movement (and prior to movement) § §Study of the behavior, thoughts, and feelings of healthy, disabled, and diseased individuals engaging in physical activity, exercise, sport, and athletic competition § §Sport psychology relates to sport performance § §Exercise psychology relates to PA/exercise behavior

perception

§xercise is perceived differently by individuals. •Intensity or too stressful § §Is working out with a friend who is "fitter" good? •Youth Sports - Should athletes play up/down? §Associate, attending to to the body while exercising and being aware •How our muscles are feeling •How we are breathing, HR, etc • §Dissociate, using attentional strategies that distract from fatigue producing events •Music, daydreaming, planning our day, •Checking out the other exercisers • §Who has better rates of adherence?

Exercise behavior statistics

•50% of §12-21 year olds do not participate in recommended amounts of physical activity • §Adults: •85-90% do not participate in vigorous exercise regularly (3/week; 20+ minutes) • §50% drop out of a new exercise program within 6 months

· Strategies to increase self-efficacy.

•For example, a client who mastered performance on one machine such as the bicycle has self-efficacy related to that task Past Performance -considered the most powerful method of developing self-efficacy. §Set goals and activity prescriptions with client's performance §Rehearse activity behaviors (e.g., guided walks) §Self-monitoring with pedometers and/or activity logs Vicarious Experience -if a client has seen someone else walk a mile, she may feel more confident in her own ability to walk a mile .§Use videotapes of peer role models who experience are exercising §Have peer role models conduct group physical activity sessions Set challenging goals and stay committed to them Persevere when difficulties arise Bounce back quickly after sebacks Verbal/Social Persuasion -Social persuasion involves encouragement from others. Coaching and giving evaluative feedback on performance are common techniques. •An example would include praising a client for taking four walks for the past week, giving him a few tips on how to work walking into his busy schedule and expressing confidence that he can reach his goal of walking five times per week next week. §Emphasize physiological benefits of physical persuasion activity §Praise client for any progress §Attribute all successes to the client's own efforts §Encourage family and friends to support and reinforce the activity behavior Physiological Cues -Experiencing physiological cues such as anxiety and stress when thinking about exercising at a gym or participating in a team sport can negatively impact self-efficacy, but this is less influential than the other sources. §Help clients anticipate and positively interpret physical discomforts related to physical activity (e.g., fatigue and muscle aches) Relaxion training to decrease anxiety •Experiencing physiological cues such as anxiety and stress when thinking about exercising at a gym or participating in a team sport can negatively impact self-efficacy, but this is less influential than the other sources.