Exercise Psychology Exam #2

Positive Influences for behaviors of exercise adherence?

i. Past unstructured activity & behavior 1. Ever go running around neighborhood & voluntary to do it only in ADULTS 2. Recent activity- that you recently did ii. Past program participation 1. Habit with sport related or class pass; was a normal part of your day and daily activities

f. Social factors

i. Peer group/close friends 1. Preference of friends ii. Spouse/partner 1. Exercise habits 2. Social support

Negative Influences for behaviors of exercise adherence?

i. Smoking- drop out rate is high and feel like you need to can't multitask with healthy and unhealthy ii. Type A Behavior- sense of time urgency will more likely to drop out b/c they might not see results fast enough & need for instant gratification

Top 8 meanings of exercise

ii. Fun & Enjoyment, Freedom, Health & Appearance, Time Alone, Self Exploration, Empowerment, Time in Nature, Delays in Aging

Theory of Planned Behavior Definition

Perceived Behavioral Control a. Degree of personal control one perceives over behavior b. Accounts for many potential barriers to exercise (Work, school, time crunching, family, weather, facilities)

Motivation

Starting point. Reason why we want to work out

Criteria #2: Intensity

a. How hard one trains during exercise bout b. Measurement: Training heart rate on how low and high it is c. Low intensity: 40-60% Max HR d. Moderate intensity: 60-80% Max HR e. High intensity: 80-95% Max HR

1. Identify which quadrant is most representative?

a. Intrin/Abse b. Ex/Abse c. Intrin/Ach d. Ex/Ach

Utility of Theory of Reasoned Action

a. Limited due to original purpose i. What was the original purpose? To vote? No, we found their behavior & physical activity b. Didn't predict behavior in situations where individual perceived little power over events i. i.e. no time for it bc homework is more important or vote doesn't matter because its just one vote

Intensity Formula: Training HR Low intensity

a. MAX HR x % (example of a 20 yr old) b. Low end-> (220-age) x .40 = 80 c. Highend ->(220-age) x .60 = 120 d. Low Range: 80-120 bpm

Mode of Activity

a. Method of activity engagement b. 4 Factors related to mode to enhance psychological benefits c. MAXIMIZE psychological benefits to exercise

Criteria #1: Frequency

a. Number of exercise bouts b. Typically measured number of bouts by the week, month, etc. c. ***Best predictor of obtaining psychological benefits d. Rather do 10 minutes today than 1 hour extra tomorrow

Enjoyment enhances

a. Positive affect b. People who exercise are more optimistic

Criteria: FIT (Frequency Intensity Time/Duration)

a. Practice/training: 3 factors ^^^ b. Strictly aerobic/cardio

Optimizing psychological Benefits: FIT

a. Resting heart rate: 64 b. What does it tell us? Endurance/ fitness level c. Low resting heart rate = more fit b/c body is more efficient and using heart less d. Berger's Taxonomy e. Factors that come into play to explain enjoyable activity's psychological benefits

Enhancing Exercise Adherence Strategies

a. Schedule programs for client's convenience b. Social support c. Variety of program options d. Recording improvement e. Making it fun! f. Continued emphasis on education

Enjoyment matters & is essential to...

a. Sustaining physical activity b. Prevent boredom

Training HR Karvonen method

a. Takes resting HR into account b. Low intensity (.4 to .6) c. (220 - age - resting HR ) x .40 + resting HR d. 220 - age - resting HR ) x .60 + resting HR e. Low intensity range= 116-144 bpm

Optimal Intensity Level

a. What is the best level of intensity for achieving psychological benefits? Moderate (seen as fig. 21.3) b. Iceberg profile used to find what optimizes psycho. Outcomes the most @ "vigor"

Application

a. What mode factors are most salient to you right now? i. Need to apply it with yourself & see what's most important to you, before telling others b. How can you tailor your exercise behaviors to enrich the modes that are most salient?

Psychological Health

a. Why is that we exercise, we get more psych. Benefits? b. Sources of explanation for the relationship between exercise and improved psychological health c. 3 Explanations: i. Cognitive behavioral hypothesis ii. Social interaction hypothesis iii. Distraction hypothesis

Peak Experience

positive, intense experiences involving deep immersion in an activity; usually performed solo i. Lose sense of needs that we lose ourselves in

Moderate Exercise Barriers

1. Cost 2. Illness/Injury 3. Lack of facilities 4. Discomfort-don't like working out or sweating 5. Lack of skill- not knowing how to operate equipment 6. Fear of injury-typically those who have been injured

Interpersonal competition

1. Does mode selected promote or minimize interpersonal competition? (what does your client prefer? Sedentary = 95% not likely) 2. Determine personal preference (Certain activities where im more competitive or not?) 3. Issues to consider (See Table 20.5)

Positive Activity environmental factors: Leader Qualitites

1. Knowledge- knows what they're doing 2. Likeable- connect or don't connect with certain people; approachable and outgoing 3. Motivational- monotone instructors vs. bubbly energetic instructors can affect how we enjoy them

4 Sources of Enjoyment in Physical Activity

1. Movement Experience (Intrinisic: focus on yourself; yoga; time out for youself) 2. Social & Enviro (Like to see exercise as a social experience ) 3. Self Reinforced feeling (Still focused on competitive element, improve on certain aspects goals) 4. Externally (Most competitive & compete within themselves & others)

People quit exercise & people find exercise-boring because...

1. Perceived as work 2. Not interacting with others/social 3. Its repetitive!

Personal Meaning

1. Personal Meanings are the intrinsic expressions of exercise experiences

Health & Appearance

1. Personal health goals a. Example: to lose weight, 2. Physical appearance goals a. Lose belly fat

Positive Activity environmental factors: Group Programs

1. Social support with similar levels as beginner or intermediate 2. Personal commitment- people miss you if youre not there 3. Affiliation- build social network and people who are similar to you; friends

Formal Previous exercise experiences

1. Structured, organized exercises will influence your meaning

Major Exercise barriers

1. Time 2. Energy/tired 3. Motivation

Self exploration

1. Time for introspection 2. Self awareness

Theory of Planned Behavior Purpose

Both INTENTION and Percieved Behavioral Control equally influence the prediction of exercise behavior

9 Components of Flow Experience

1. Balance between challenge and skill 2. Fluidity between actions and mental processes; "automated" a. Don't have conscious thoughts 3. Clear Goals 4. Clear, definitive and immediate feedback 5. Narrow focus only on task at hand 6. Sense of control 7. Loss of self-consciousness of how people are interpreting you 8. Sense of timelessness 9. Autotelic experience a. Being able to put it all together b. Absorption of all of these components that occur at the same time

Common forces of motivation

1. Choice- do what you like 2. Effort- How hard you try and gave 100% 3. Persistence - More effort over time

Closed, predictable, certainty

1. Closed: environment is predictable and response can be planned (gymnastics, archery, bowling, & golf) that is also Self-paced 2. Open: environment is variable and unpredictable (soccer, basketball, tennis) that is Externally paced (more dynamic and why?)

Social Support

1. Comfort, caring assistance and info that a person receives from others (Family/spouse) 2.Attitude & Flexibility of support from spouse 3. Peers/Friends (Peer group activity levels)

Exercise Program Features for Exercise adherence

1.Organization & leadership 2.Exercising in general 3.Reaction-games 4.Social aspects/ camaraderie

Minor Exercise Barriers

1.Safety-physical of how to use it properly & psychologically-comfortable enough 2. Child care- gyms now offer child care 3. Partner 4.Insufficient programs 5. Lack of support 6.Transportation- be your own transportation

Utility of Theory of Planned Behavior

1.Theory Planned Behavior superior to Theory Reasoned Action in predicting ex behavior 2.Perceived Behavior Control is consistent and significant predictor of behavioral intention but doesn't always predict actual exercise behavior 3.Theory Planned Behavior successful in explaining and predicting exercise behavior d. LIMITATION: personality neglected (Does Type A&B matter?)

Theory of Reasoned Action Purpose

2. Intention is determined by 2 cognitive processes i. Attitude: positive or negative thoughts concerning performance of specific behavior ii. Subjective Norm: what's going around you and social pressure to act a certain way; degree to which individual feels social pressure to perform behavior iii. Must care what the person thinks

Freedom

Def: ability to make personal choices & choose activities and events you want to do ii. Mind & body connection

Time in Nature

Def: being outdoors & a part of the nature

Empowerment

Def: directing one's life & making good decisions

3 Personal Factors for exercise adherence

Demographics, Psychological, and Behaviors

Breathing Patterns

Does mode selected provide opportunity to regulate breathing patterns?

e. Cultural Factors

Gender a. Gender Appropriate is now changing nowadays 2. Race & Ethnicity a. Activity Preferences with whats in your tradition 3. Geography a. Urban, rural, topography

Moderators of Meanings

In order for that meaning to impact our exercise behavior, must take into account

Motivation

Internal and external forces which influences one's choice of behaviors

Theory of Reasoned Action Benefits

Interventions are simple and designed to: (volitional exercises) i. Improve client's attitude toward exercise (via awareness of benefits such as stress reduction, self worth, etc.) ii. Reinforce external pressure( 90% of sorority is voting, so you should do it)

Reasons for dropping out of exercise program

Lack of Time, Loss of Interest , Joined other club, or Exercise on own,

Criteria #3: Time/ Duration

Length of time for each exercise bout b. Expressed in minutes c. Guidelines in Ch. 21 that covers basic principles for optimize psycho. Benefits at FIG. 21.5

Activity Choices for Exercise Adherence

More likely to participate/ attendance when they were given a choice in what to exercise in

3 Environmental Factors for exercise adherence

Social, Physical, and Activity

Distraction Hypothesis

a. Exercise provides a distraction from daily stressors b. Exercise allows us the time to "get away" from life stressors

Social Interaction Hypothesis

a. Exercising with friends and colleagues is pleasurable b. Provides a social outlet for those who prefer exercising with others

Personal Meaning

What does exercise mean to the individual?

Theory of Reasoned Action Definition

Willingness to do something/ involuntarily or volitional behavior Basic premise: behavior is directly related to intention i. Good predictor of actual behavior & shows that if its on our radar, we're more likely to do it

4 Factors of Optimizing Psychological Benefits

a. Breathing patterns (more aerobic- rhythmic) b. Interpersonal competition (some prefer competition vs sedentary don't like that) c. Closed, predictable, certainty d. Rhythmical, repetitive activities

Enhance enjoyment

a. Do things you like to do

Cognitive Behavioral Hypothesis

a. Exercise encourages pos. thoughts and feelings; counteracts neg. mood states b. Exercise is perceived as difficult task and feelings of accomplishment promote self efficacy

Definition of Enjoyment

i. Getting a positive affective emotional response from doing that experience ii. Experiential process - the experience of start to finish of a workout iii. Enjoyment predicts long term happiness & psychological well being

Fun and enjoyment

i. Def: having optimal challenge (not too hard because won't want to do it but not too easy because its boring) 1. Playfulness 2. Positive psychological state

Delays in Aging

i. Def: maintain or increase.. 1. Health benefits 2. Energy and vitality ii. When does this meaning become important? 1. Looking at longevity of grandparents, family history, diagnosed with health problem

Rhythmical, repetitive

i. Does mode selected provide rhythmical and repetitive movements? ii. Minimizes need for close attention 1. You can space out iii. Offers mental break 1. Running and frees your mind of many things

Positive Demographics for exercise adherence?

i. Education of college graduates more active ii. Soci Economic Stat (SES) have higher income iii. Gender- males are more likely to be compliant

Peak performance

episode of superior functioning; optimal level of achievement i. Personal best/ related to sporting activities ii. Rarely related to exercise

Negative Activity environmental factors

i. Intensity- the higher, the more negative influence and drop out rate is high ii. Perceived effort- for novice, sedentary people and think exercise is too hard... lower the intensity

Theory of Reasoned Action Formula

i. Most positive attitude + greater perceived social pressure = greater likelihood of performing behavior ii. Lead to theory of planned behavior

Exercise Characteristics

i. Motivation 1. Personal level of self motivation ii. Goals 1. Realistic yet challenging iii. Personality 1. Type A & Type B ; optimist and pessimists iv. Fitness Levels 1. Fit vs. unfit

How do you measure for enjoyment?

i. PACES: how to measure ii. Physical activity experience you enjoyed

Positive Psychological Factors for exercise adherence?

i. Enjoyment -We'll do it more if we like to do it esp. for older people ii. Intentions -How to we intend to do something will determine our behavior 50% of the time iii. Expectations-To get exercise benefits iv. Exercise Efficacy- clinical and nonclinical populations v. Fitness levels- higher level will more likely to do it vi. Self-motivation-personality literature & these people are more active; those that do endurance activity will exercise more

Contextual factors

i. Exercise leader qualities 1. Desired qualities? 2. Knowledgeable, Enthusiasm, Approachable ii. Physical surrounding 1. Is there other exerciser's present? 2. Scenery of outside or inside iii. Degree of competition 1. Competitive orientation

Positive Physical environmental factors

i. Access to facilities: Actual - proximity to home or work AND Perceived- lived off campus & how convenience

Negative Demographics for exercise adherence?

i. Age- older means will become less active ii. Occupation- blue collar iii. Cardiac risk- Those told that have high risk for CHD are less likely to comply

Negative Psychological Factors for exercise adherence?

i. Barriers-how we actually see it as one barrier and "perceived" ii. Lack of Time- most common excuse among pop regardless of age, SES, and etc. & their "perceived" idea of time; time management can change that iii. Mood disturbance- safety relates to physical (equipment is safe to use) and psychological (Social Anxiety disorder

d. Csikszentmihalyi

i. Became interested in behavior of artists ii. Artists (painters in particular) got so immersed in their work that they disregard their need for food, water, and even sleep iii. He became interested in the study of optimal experiences in multiple settings 1. Sports 2. School 3. Business settings where high levels of success 4. Music

Endorsement of diaphragmatic breathing

i. Breathing from your diaphragm vs. your short breathing from chest 1. Increases oxygen consumption (practice on yourself first) 2. Relaxation effect a. Micro-relaxation (rhythmic breathing)

Negative Physical environmental factors

i. Climate/season: Cold & hot/ rain & snow ii. Routine disruptions: Bothers our routine & lunch time exercise programs AND Flexible or needs to be strict

Positive Social Factors for exercise adherence

i. Cohesion- attraction to group ii. Past family- involvement influences our foundation iii. Social support- starting to exercise needs support with active friends and family; spouse doesn't exercise

Time Alone

i. Def: Peace and quiet ii. Time for contemplation

Peak Moments

peak experience and peak performance

Goal to use this personal meaning

to assist clients in discovering own personal meaning of exercise a. To be alone with my own thoughts, personal development, etc. b. Why is important to examine personal meaning of exercise experience? i. Adherence to keep continuing with programs

Flow

state of total involvement in an activity i. The Psychology of Optimal Experience

Exercise motives

stressed, get fit, lose weight, feel better

Exercise Adherance

sustaining regular participation in exercise activities

Personal motives are

the benefits perceived by the exerciser a. Fit into wedding dress, in shape for summer, etc

Flow theory postulates three conditions that have to be met to achieve a flow state

• One must involved in an activity with a clear set of goals; this adds direstion and structure to the task • The task at hand must have clear and immediate feedback; this helps negotiate any changing demands and allows one ot adjust performance to maintain flow state • Must have good balance between the perceived challenges of the task and one's own perceived skills; confident at task