sports psychology chapter 17
cases where exercise should not be used for therapy to treat depression
A) Aerbovice xercise therapy shouldn't be prescribed for ppl obse (40% or more over normal body wght) those with severe heart disease or those with hihh blood pressu unable to be ctrled by medication as well as the severly depressed and those with sucidiical tendencies)
research on the acute effects of exercise on state anxiety
A) Most research on the acute effects of exercise related to this type of anxiety B) Aerobic exercise specifically shown to result in in a lowered state anxiety and higher tranquility scores but later research also showed that aerobic exercise related to increases in pos engagement and revitalization. C) Recent research has also shown that mod intensity exercise produces greater pos effects in affective responses D) Reduced for 24 hrs post exercise bouts while aprticipants in a ctrl rest condtion returned to baseline lvls within 30 mins during one research study E) While more acute found to last for several hrs more than distraction and quiet rest groups F) Returns to pre-exercise anxierty lvls within 24 hrs and can even be as quick as 4-6 hrs
ways exercise can reduce anxiety and depression
A) Anxiety and depression mental health problems which have received the most attention (which are even greater in women than men) B) Not all with anxiety disorders have psychopathological issues but subjective distress/a broader category of unpleasant emotions and for these people reg exercise shown to have some therapetuci value in the reduction of feelings of anxiety and depression. - True for americans and brits C) Most studies as of now of the relation btw exercise and reductions in anxiety and depression correlational making it harder to conclude that it is exercise that causes or produces changes in ones mood state but that exercise shown to be associated with pos changes in mood states and reductions in anxiety & depression D) Effects of exercise on anxiety and depression can be categorized as acute or chronic E) Vast majority of research done on the relationship btw exercise & psychological well being done with aerobic exercise - While @ one time said that exercvise needed to be specific or sufficient duration and intensity to produce pos psychological effect more recent research indicates high intensity aerobic activity as not necessarily necessary for the production of pos benefits
exercise effects on cardiovascular and cognitive functioning for older adults
A) Beneficialy effects their cognitive functioning and does so on the greatest lvl for task involving exec ctrl (e.g. scheduling) B) Fitness training in combo with strength and flexible programs had greater pos effect on coggntiion than fitness training with just an aerobic component and tends to occur in women more than men C) Effects cognition on the highest lvl when it exceeds 30 mins p/session D) Carifovascular exercise seems to portec the brain against normal effects of aging and helps repair or restore aged braisn X) enhancing ones quality of life with exercise A) how exercise effects ones bavioral fucntioning ability or ability to do everday stuff and live long enough to do it B) how exercise enhances ones spirit as opposed to objective conditions of life and affluence/perceived deg which ppl able to satisfy psychophysiological needs C) seen in the workplace via how exercise enhances ones feelings of life and job satisfaction and self worth D) quality of sleep also important E) phys active ppl tned to be in better health and report more stamina, more pos attitudes toward work and report greater abilities to cope with stress and tension than those not phys active F) seen through exercises production of small increases in ones total sleep time but not effective in the amount of time it takes to fall asleep College students participation in an endurance conditionin program showed to have significantly higher quality of life than nonexercisers Older adults that are physicallt active have reported greater life satisfaction attributable to a lessening of dependence on others and better overall phys health than those not phys active Sociodemographic variables like income not signifigant in relation to perception to ones quality of life when isd involved in exercise H) Exercise programs contribut e to this via its influencing affect, perceived stress, phys health and life satisfaction
exercise in the reduction of depression
A) Depression=well documented source of human suffering and ¼ americans have it B) Close second behind religion in helping its reduction C) The opposite of it has shown to be related to higher lvls of it D) When done 3-5x p/wk produced significant reductions in it in comparison to if done 1nce p/wk E) Interventions of it proved to be successful in reducing depression amongst adolescent boys and girls F) Pos effects from it seen across age groups, health stauts, race, SES, and gender G) Effective as psychotherapy in reducing depression H) Produces larger antidepressant effects when the training min 9 wks I) Both aerobic and anaerobic types of it associated with reduced depression J) When depression is reduced following it it is not dependent on ones fitness lvl
exercises effects on personality
A) Done via: 1) Exercises effect on ones self concept 2) Exercise effect on personality via hardiness
guidelines for using exercise as a therapy
A) Explore clients good or bad experiences in their exercise history B) Provide precise diagnosis's of psychological problems C) Use individualized exercise prescriptions for duration, intensity and freq of exercise D) Evaluate the influences of family and friends to facilitate support E) Develop plans for lacks of adherence and irregular patterns of exercise F) Make exercise practical and functional (e.g. biking to work or doing hard phys work) G) Encourage exercise as an adjunct to other forms of therapy bc a mutlmodal therapeutic approach more effective than s ingel intervention H) Include variety activiites which enahcne ones adherence to their exervise regiment I) Ensruet hat exercise therapy done only by qualified professionals buffone suggests that formal training and practice experience in psychological and sport sciences needed bc exercise therapy ttakes a mutidsciplinary approach in its treatment
phychological explanation for how exercise can improve ones well being
A) Gives a person an enhanced feeling of ctrl B) Gives a person stronger feelings of competency and self-efficacy C) Provides pos social interactions D) Improves ones self-concept and self-esteem E) Gives opportunities for ones fun and enjoyment
the acute effects of exercise on anxiety and depression
A) Immediate and possibly but not definetly temp effects arising from single bouts of exercise
psychological explanations for how exercise can improve ones well being
A) Increases in cerebral blood flow B) Changes in the brains neurotransmitters (e.g. norenephrine, endorphins, serotonin) C) Increases in max oxygen to cerebral tissues D) Reductions in muscle tension E) Structural changes in ones brain
Chronic effects of exercise on anxiety and depression
A) Long term B) Research on this focus ed on changes over time in anxiety and depression
how exercise is an adjunct to therapy
A) Many physicians and mental health professionals routinely recommend exercise for their patients B) Exercise therapy has for a long time been used to produce physiological benefits in broad variety of rehab setting but its beenfits for mental health and psychological well being have been discovered more in more recent yrs. C) Example: bc depression has has been shown to be predictor of fture heart attacks in cardiac patients exercise that reduces depression for this case would be xtremely helpful D) Research shows that exercise in cardiac rehab decreases anger and hostility, depression, anxiety or emotional disturbances and large scale epidemiological studies have also shown that ereg exercise programs related to pos mental health specifically for more at risk ops E) Experimental studies using exercise with institutionalized patients have shown improvements in mood and affect decreases in depression F) Ample vidence seems to support use of exercise to improve psychological well being in clinical and other special op G) Running greatest aerobic activity shown to improve ones psychological well being and has received the most attention in psychological lit of all types a) Inexpensive time efficient adjunct to raditional psychotherapies and offers health benfits like increased cardiovascular efficiency and weight ctrl
difference between moods and personality traits
A) Moods=host of transient fluctuating affective states that can be pos or neg (e.g. feelings of elation happiness or sadness lasting a few hrs) while confidence and self esteem woul be more like personality traits
exercises effect on ones cognitive functioning
A) Motor development important in he development of intelligence in c hildren and that leaerning potential varies with ones phys fitness lvl B) Not clearly or conclusibely determined the relationship btw the 2 yet and psychologists haven't yet proved the benefits btw these 2 factors C) Stat reviews of more than 100 studies show that such a relationship has pos effects D) Chronic exercise in comparison with actue exercise showed greater effects on cognitive performance i.e. if the program was condctued over longer as opposed to shorter periods of times associated with gains in cognitive functioning E) Found that acute exercise increased ones working or short term memory and is involved in attention ctrl, reg and activie maintenance of a limited amount of info immediately relevant to the task at hand but only for those low in working memory F) Executive ctrl or higher lvl functions that mange other more basic cognitive processes where ppls differences appear important seem to be positively influenced by phys activity G) Appear mediated by task type specifically when mod itnese related to an increased performance of exec functioning (working memory, attentional flexibility) while when done intensively seems to improve the speed of info processing
if exercise makes people feel better why are so many people inactive?
A) Occasional findings of neg affective changes usually discounted B) Potentially relevant affective states (e.g. unpleasant high activation) not always measurable C) Examining changes pre to post exercise could miss neg changes during exercise (i.e. req more measurement pts) D) Analysis of changes only at group lvls may conceal divergent patents @ the lvl of indiivudals or subgroups (i.e. individual diff)
exercises effects on ones self concept
A) Over the course of this program men improved their fitness lvls and reported feeling dramatic psychological effects Reported higher lvls of self-confidence, greater feelings of ctrl, improved imagination, and a greater sense of self sufficiency while other studies have conducted to investisge the relationship of exercise to many personality favors B) Apparent in how it relates to one participating in such activities self esteem, self concept and self efficacy 1) These concepts of the self interrelated yet distinct 2) Self concept especially important bc it measures ones psychological well being 3) Has been shown to increase self-esteem 4) Alteration of body image via engaging in exercise activities can help increase ones self concept and esteem C) While exercise fitness helpful to self esteem increases in self esteem seen post exercise may eresult from perceptions of improvement or other program factors (either bio or psychological) instead from fitness improvement alone 1) Pos changes in self esteem found more recently in normal pop like fmeales, college student, obese teenage males, seventh grade males, elementary school kids, sedentary adolescent girls and ault male rehab clinets alsong with indiviudals that initially had low self esteem although they are lower in fitness or ability they show signifivatn pos changes in self esteem. D) Related to changes over time ( atleast 1 yr) in ones self esteem 1) Participants also noted changes in feelings of achievement, sense of belonging and soc interaction as well as changes in actual self-cognitions E) For adult males 60+ tradfitional exercise programs and lifestyle phys activity programs that incorporate phy activity into daily living and working out at home improved their self esteem , feelings of competence and physical self worth F) Sonstroem's self esteem model found that women via physical acceptance (as seen by women themselves via their own bodies) an impotant predictor of self esteem G) 113 studies found that reg exercise b orught consistent yet small pos changes in ppls self esteem and this relationship enhanced for ppl displaying large increases in phys fitness and those involved in exercise program when compared with those involved in skills training. H) Pos changes in ones self oconcept and self esteem tended to be associated with participation in directed play and phys edu programs and phys fitness activites also found superior to other pts of elemtnary school phys ed programs in the development of ones self concept I) Research has not found many pos relationships btw exercise and self concept mb bc it varies asccording to exercise modes or host of environmental conditions J) Self concept more multidimensional and certain aspects of it mb more affective via exercise than others K) Exercise however, seems to be an important ingredient in helping children and adults feel good about themselves L) Pos effects of exercise on phys self perceptions and self worth found up to 40 wks post the completion of 10 wks of different exercise programs M) Berger- exercise programs designed to enhance self esteem and concept need to emphasize ones experiences of success, feelings of increased phys competence and goal attainment N) Found that the enhancement of pos self perceptions in older adults focused hoped for selves (e.g. remaining healthy and independent ) as opposed to fearing themselves (e.g. neg health outcomes) produced higher lvls of exercise and adherence
different diseases which exercise can help reduce
A) Parkinsons B) Cancer C) HIV D) Multiple Sclerosis (MS)
hardiness
A) Personality style which enables ppl to withstand or cope with strsssful situations. B) Stress produced min devbilitating effects in this type of personality C) A person with a sense of ctrl over external events D) Someone who feels they have involvement, commitment and purpose in their daily life E) Seen in someone who is able to flexibly adapt to unexpected changes via perception of them as challenges or opportunities for further growth F) In combo with exercise according to some psychologists casn reduce some neg effects of stress G) Example: business exec in a study who scored in both this and exercise remained healthier than those socring higher in only one or the other component. H) Shown to result in the least amount of illness with people with such a personality
different approaches to how exercise can improve ones psychological well being
A) Physiological B) Psychological
relationship between chronic exercise and mental health
A) Proven that: 1) Phys fitness pos associated with mental health and well being 2) Exercise associated with the reduction of stress emotions like state anxiety 3) Anxiety and depression=common symptoms of failure to cope with mental stress and exercise associated with decreased lvls of mild to moderate anxiety and depression 4) Long term exercise tends to be associated with lessening in traits like neuroticism and anxiety 5) Severe depression tends to req professional treatment like medication, electroconvulsive therapy, psychotherapy or a combo of these with anxiety as an adjunct 6) Appropriate exercise tends to result in a reduction in various stress indicators like neuromuscular tension, resting heart trate and some stress hormones - Current clinical opinions hold that exercise is beneficial regarding the emotional effects it has cross age and gender 7) Phys healthy ppl that req psychotropic (mood altering) meds may safely exercise under close medical supervision
enhancing mood with exercise
A) Rated as the most effective way to do so by psychologists and psychiatrists B) Various studies: pos elated to pos mood, gen well being and relatively infrequent symptoms of anxiety and depression C) Other findings: related to decreases in fatigue and anger along with increases in vigor, clear thinking, energy and alertness and an increased sense of well being D) When done for min of 10 mins moderately showed increases in pos mood states and did this regardless of the number of neg and pos events which happened to a person in a given day E) Found that an increase in the choice of exercise modes related to exercisers scoring lower on neg affect F) Good ways to do this via: 1) Rhythmic abdominal breathing 2) Relative absence of interpersonal competition 3) Closed and predictable activiites (closed environments like pools) 4) Rhythmic and repetitive movements 5) Duration, intensity and freq 6) Enjoyment G) Most effective in raising a persons energy lvl, changing a bad mood and tension reduction
the runners high
A) Sense of mental alterness and awareness and a feeling of liberation, a lift in the lefgs suppressing pain or discomofort and a snes of ease, perfect rhythm and exhilaration B) Some words used to desc the type of feelings it produce e.g. like euphoria or gracefulness C) Sachs and berger- euphoric sensation esperienced during running usally unexpected when runners feel a heightened sense of well being , an enahcned appreciation of naturd and a transcendence of time and space D) The greater euphoria felt when runners have this feeling the greater their endorphins found in their brain
exercise in helping reduce anxiety in general
A) Studies related to this tend to investigate either acute or chornic effect focused more on the acute effects B) Involves programs that tend to last from est.2-4 mon with 2-4 exercies sessions p/wk (e.g. 2 studies compared diff anxiety reduction tehcniques like stress inoculation and progressive relaxation with jogging as stress management interventions and in both studies the jogging and strsss management groups showed signifigiant decreases in their state of anxiety over the intervention period in comparison with waiting list ctrl participants and these reductions in state anxiety maintained in follow ups for up to 15 wks) C) Longer training programs (sessions conducted over wks as opposed to hrs and days) more effective thasn shorter ones in the production of pso changes in well being D) Reduction in state anxiety and depression post aerobic exercvise can be achieved with exercise intensities between 30-70% of max heart rate E) For anaerobic exercise (e.g. lifting weights) mood enhancing effects to be evident at a lower range of max heart rate F) Reduces anxiety even for ppl with low lvls of anxiety G) All durations asppear effective but if exercvise done for 20 mina tend to be best H) Can reduce muscle tension I) Not necessarily connected to physiological gains resulted via exercise bouts J) When following exercise happens regardless of the intensity, duration or tpe nbut greater effect happen for aerobic as opposed to anaroebic exercise K) Aerobic exercise more effective a reducing it in similar magnititudes to those with other commonly used anxiety treatments L) Occurs for all kinds of participants ( men owmen, fit unfit, axtive inactive, anxious or not healthy or not young or old and htose with or without anxiety disorders
