Exercise & Mood

Summary - Mood

- "A host of transient, fluctuating affective states that reflect how an individual feels in general or globally at a particular point in time -Range on a continuum from pleasurable to not pleasurable feeling states -Individuals differ in intensity of their mood fluctuations & personal predisposition to be primarily positive or negative -Have postural & behavioural indicators eg slumped shoulders, facial expressions, ways of walking & whistling • The terms mood & emotion reflect affective states but moods persist for longer periods of time, tend to be less intense & do not appear to have distinct or specific causes • Intentionality best criterion for distinguishing between emotions and moods - emotions are feeling states directed at someone (eg feel angry with someone) References • Exercisers often report 'feeling better' after exercising

Measures of Mood

- POMS: Profile of Mood States. Commonly used (especially in sport) measure to measure 6 mood states - PANAS: Positive and Negative Affect Scale - used to measure affect -The Feeling Scale - used to measure general feeling on a 10 point scale - Activation-Deactivation Adjective Check List (AD ACL) -Exercise-Induced Feeling Inventory (EFI) -Subjective Exercise Experiences Scale (SEES)

Models of Mood

- Unipolar and bipolar are widely accepted - No consensus about the actual dimensions of mood. - During 'normal' times, the unipolar model may be appropriate. - During times of stress or extreme emotion, the bipolar may be more appropriate.

What is Mood?

-Moods reflect how an individual feels at a particular moment in time. Although transient, moods can endure for some time (a day, part of a day). Moods may be expressed in a variety of ways • Cognitive: More/ less efficient brain activity • Behavioural: More creative behaviour, more focused • Neuro-chemical: Increased dopamine • Psycho-physiological: Interactions of these expressions. Mood state is a function of: • the individual's mood trait • the environment • biophysical status • the physiological processes

What is Affect?

Affect: A general indication of how we are feeling, a summary of moods. Affect can also be very transient and unstable. Positive Affect: "denotes a zest for life, or an individual's favourable engagement with the environment. It includes the mood states of elation, energy, enthusiasm, relaxation, and vigour". Negative Affect: "indicates subjective feelings of distress and being upset. These feelings include anger, depression, fatigue, hostility, jitteriness, and tension"

What are Emotions?

Emotions: Responses to specific events that occur discretely for a brief duration (an hour or less) but with a rapid onset and high intensity. Often associated with physiological manifestations (frowning, smiling, crying). Psychological events involving (1) A physiological reaction, usually arousal (2) Some kind of expressive reaction, such as a distinctive facial expression; and (3) Some kind of subjective experience, such as the conscious feeling of being happy or sad.

Exercise and Clinical Populations

Exercise is often recommended as a treatment for depression to complement drug therapies and counselling. When appropriate exercise can be a useful supplementary tool to help individuals with chronic illnesses cope with their symptoms and recovery process.

Exercise and Clinical Populations

Research shows benefit of moderate intensity exercise for individuals with depression.

Exercise Prescription Th

There is no 'one size fits all' recommendation for exercise prescription to improve mood. The golden rule is listen to your client and incorporate his/her feelings & preferences into any exercise experience you design.

Self-regulation of Moods

We are not at the mercy of our moods! Continual negative/ tense moods can lead to chronic psychological and physiological conditions including heart disease and muscular problems. Activities and active thought processes can be adopted to enhance positive moods and diminish negative moods. - Exercise is one of those activities

Endorphins

• Enhance the immune system • Relieve pain • Reduce Stress • Postpone aging process Endorphins react with opioid receptors in the brain's limbic system to perceive pleasure. The feel-good chemical. Produced following and during exercise.

Serotonin

• Impulse control • Improves sleep cycle • Regulates pain control • Regulates feelings of well-being Serotonin is an inhibitory neurotransmitter and works in conjunction with the other neurotransmitters to reduce pain & increase positive feelings associated with exercise.

Physiological Explanations/Mechanisms

• Increases in cerebral blood flow •Changes in brain neurotransmitters (chemicals that communicate information throughout our brain & body eg serotonin, endorphins, dopamine & norepinephrine - refer appendix) • Reductions in muscle tension • Structural changes in brain •Increases in maximal oxygen consumption & delivery of oxygen to cerebral tissues • Opportunities for fun & enjoyment • Feelings of competency & self-efficacy • Enhanced feelings of control • Positive social interactions • Improved self-concept & self-esteem • A 'time-out' or distraction from daily hassles

Social Explanations/Mechanisms

• Opportunity to be with friends while exercising

POMS: Profile of Mood States

• Widely used valid & reliable measure of mood in exercise research - detects mood fluctuations associated with exercise • Measure six mood states: •Tension - Anxiety •Depression - Dejection •Anger - Hostility •Vigour - Activity •Fatigue - Inertia •Confusion - Bewilderment • Sum all 5 negative subscales and subtract the Vigour score to obtain a Total Mood Disturbance Score • Does not capture all mood states in exercise setting (eg cheerfulness)

Concluding Remarks

•"Exercise treatmentis effective but the causal mechanisms are unclear" • Physiological mechanisms are more 'tangible' but no more real or important than psychological & social • Difficulty in unravelling mechanisms (individually & in combination) to explain exercise effects

Norepinephrine

•Allows the body to perform well understress. •Calming agent Serotonin, dopamine and norepinephrine combines to produce an elated, energised but not stressful mood state, with a heightened sense of pleasure and a motivation to engage in the activity again. Exercise produces these chemicals.

Dopamine

•Controls the brain's reward and pleasure centres. • Increases satisfaction and pleasure taken from activities •Motivating chemical that encourages reward-directed behaviour. •Exercise stimulates the production of dopamine, causing a heightened sense of pleasure following activities and motivation to repeat those activities.