Chapters 17 & 18

most common excuse for recently dropping out of fitness

injury

the theory of planned behaviour theorizes that one's _________ and behavioural control (perceptions of ________) predict their actual behaviour this theory emphasizes the importance of _______ regarding the behaviour

intentions, ability subjective norm

a synonym for self-sufficiency is

internal locus of control

the _____ strategy for enhancing adherence to exercise involves finding what experiences are fun to you so that you can engage in meaningful physical activity

intrinsic approaches

_____ motivation and _____ orientation are the best

intrinsic, task-goal

are people in the maintenance stage more intrinsically or extrinsically motivated to exercise?

intrinsically

what is a disadvantage of the tranquilizing effects of exercise?

it can be addictive

Long's 1984 studies reveal that compared to the waiting list control group, the _____ groups and the ______ groups exhibited significant decreases in state anxiety

jogging, stress management

studies show that _____ programs with _____ exercise sessions per week for 2-4 months reduced ____ anxiety

jogging, 2-4, state anxiety

who has higher adherence: process goals group (maintain x heartrate for 30 mins) or outcome goal group (lose 10 pounds in 5 weeks)?

process goals group

for what vague diagnosis of unpleasant emotions does regular exercise provide therapeutic value?

peolpe with "subjective distress"

two types of factors are seen as determinants of exercise adherence?

personal and environmental

for women, ______ is an important predictor of self esteem

physical acceptance (body attractiveness)

exercise ______ changes in depression

precedes

the _______ stage of the periods of change according to the transtheoretical theory involves irregular workouts

preparation

the _____ strategy for enhancing adherence to exercise involves making visual vues for onesself

prompts (behaviour modification)

the _____ strategy for enhancing adherence to exercise involves plenty of feedback (i.e. rewarding attendance or participation)

reinforcement approaches

what unique reason do Ruby, Dunn, Perrino, Gillis and Viel give for why many don't exercise?

they underestimate how much they'll enjoy it

_________ theorizes that we cycle through 6 periods of change and not always in order

transtheoretical theory

what kind of group cites internal barriers (ie "I'm not a sporty person) as reasons not to workout?

older adults

what group cites health-related reasons as reasons not to workout?

older adults (60-78yo)

running should NOT be prescribed as psych therapy to every single case of the following physical issues: _______, _______, ________

the obese, severe heart disease, high blood pressure

____ is an unexpected rush of euphoria, heightened wellbeing, and transcendence of time/space that comes from aerobic exercise. It is similar to a state of flow.

the runner's high

___________ theorizes that our perceptions of self efficacy indicate our behaviour (a fusion of environment and behaviour)

the social cognitive theory

___________ theorizes that personal behavioural and environmental factors interact and determine our behaviour

the social cognitive theory

who has higher adherence: those who use association or dissociation and why?

dissociation; association is boring and focuses on internal pain

what does dissociation mean?

distraction; NOT focusing on internal body feedback (maybe focusing on nature around you as you jog)

removing prompts over time and no longer needing them to do the behaviour is called

fading

what gender cites internal barriers ("I lack self discipline") as reasons not to workout?

females

_____ are the gender with the highest rates of depression, being _______x more likely to experience depression

females, 2-6x

what does association mean?

focusing on internal body feedback

in choosing between exercise intensity, frequency and duration, which is best to increase first and which is best to increase last?

frequency first and intensity last

the cartoon "take the stairs" poster prompt near elevators in a public building increased stair usage from ____% to __% within one month

from 6% to 14%

in cardiac patients, depression is a predictor of ______

future heart attacks

_________ should be democratic, give feedback face-to-face, knowledgeable, likable, and show concern for safety/psychological comfort, interactive, energetic, encouraging

good leaders

_____ + exercise = best protection against stress-related illness

hardiness

what is good for the ____ is also good for the _____

heart, brain

the beneficial mood effects brought about by exercise are called the _____

"Feel better" phenomenon

which is more effective in reducing anxiety: aerobic or anaerobic

aerobic

do exercisers sleep more or less?

more

regular exercise can increase children's self esteem which may lead to _______ in school

better grades

3 interrelated ways exercise improves mood:

1. changes bad mood 2. raising energy levels 3. reduces tension

a good ____ can compensate for exercise program deficiencies such as lack of space or equipment

(program) leaders

changes in self esteem brought about by exercise can be maintained for at least

1 year

what are 4 possible reasons why the "feel better" phenomenon may be wrong (especially given the high drop out rate)

1) researchers aren't measuring how people feel DURING exercise, only before and after 2) researchers discard negative-affect findings 3) researchers focus more on groups than individuals 4) researchers don't record unpleasant high activation

7 strategies for enhancing adherence to exercise

1. BEHAVIOUR MODIFICATION a) prompts b) contracting 2. reinforcement approaches 3. cognitive behavioural approaches 4. decision making approaches 5. social-support approaches 6. intrinsic approaches

5 theories and models of Exercise behaviour 1. _____ belief model 2. theory of _____ behaviour 3. Social _____ Theory 4. Self ____ Theory 5. _________ Theory

1. Health belief model 2. theory of Planned behaviour 3. Social Cognitive Theory 4. Self Determination Theory 5. Transtheoretical Theory

physiological benefits of exercise: 1. increase in ____ blood flow 2. more positive _____ 3. increase in maximal ____ consumption and its delivery to cerebral tissues 4. reduction in ___ tension 5. structural changes in _____ 6. increase in serum concentrations of ______ receptors

1. cerebral 2. neurotransmitters 3. oxygen 4. muscle 5. brain 6. endocannabinoid

7 physiological benefits of exercise

1. cerebral bloodflow 2. increased serotonin and dopamine 3. oxygen uptake 4. decreased muscle tension 5. some structural changes in the brain 6. improved social interactions 7. self concept/esteem

3 C's of hardiness

1. challenge 2. commitment 3. control

3 examples of reinforcement approaches

1. charting attendance/participation a. self-monitoring attendance/participation 2. rewarding attendance and participation 3. feedback (recording skills/ability)

what factors did Biddle and colleagues (2011) find that may group various people into different physical activity styles

1. demographic 2. psychological 3. behavioural 4. sociocultural 5. environmental

4 categories of pos. FX of exercise:

1. enhanced physical functioning 2. subjective wellbeing (enjoyment and mood) 3. peak experiences 4. personal meaning

5 things that predict maintained physical activity are 1. ______ setting 2. ______ motivation 3. self ________ 4. _________ environment 5. life ________

1. goal setting 2. self-motivation 3. self-efficacy 4. phys activity environment 5. life stress

Biddle's summary of benefits of exercise: 1. ____ self efficacy 2. higher perceived _____ 3. increased _______ motivation 4. increased _____ to exercise 5. increased _____ orientation 6. lower _____ 7. higher _____ body attractiveness 8. higher importance of _____ and ______ in adolescent girls

1. higher 2. competence 3. achievement 4. intention 5. task-goal 6. depression 7. perceived 8. appearance, physical self-worth

3 MAJOR REASONS FOR NOT EXERCISING

1. lack of (perceived) time 2. lack of energy 3. lack of motivation

guidelines for improving exercise adherence: 1. match the intervention to the _______ of the participant 2. provide _______ for exercises 3. make the exercises _______ 4. _______ the intensity, duration and freq of the exercise 5. promote exercising with a _______ 6. have participants sign a _______ for compliance 7. offer _______ of activities 8. provide _______ for attendance and participation 9. give individualized _______ 10. find convenient _______ for exercising 11. have participants _______ selves for achieving goals 12. encourage goals to be self-set, flexible and _______-based 13. remind participants to focus on environmental cues (_______) not internal cues 14. use _______ discussions 15. have participants complete a _______ sheet pre-program 16. obtain _______ from spouse, family, peers 17. suggest daily _______ 18. practice _______ management 19. help participants choose _______ phys activity

1. match the intervention to the stage of change of the participant 2. provide prompts (cues) for exercises 3. make the exercises enjoyable 4. tailor the intensity, duration and freq of the exercise 5. promote exercising with a group/friend 6. have participants sign a contract/statement of intent for compliance 7. offer choice of activities 8. provide rewards for attendance and participation 9. give individualized feedback 10. find convenient place for exercising 11. have participants selves for achieving goals 12. encourage goals to be self-set, flexible and time-based 13. remind participants to focus on environmental cues (dissociation) not internal 14. use small-group discussions 15. have participants complete a decision-balance sheet pre-program 16. obtain social support from spouse, family, peers 17. suggest daily logs 18. practice time management 19. help participants choose purposeful phys activity

2 things exercise impacts about fitness

1. physique 2. perception of improved fitness

the 6 stages of the transtheoretical theory are:

1. precontemplation 2. contemplation 3. preparation 4. action 5. maintenance 6. termination

to achieve optimal positive mood changes from exercise, they should have 1. ______ abdominal breathing 2. ______ of interpersonal competition 3. closed and ______ activities 4. rhythmic and ______ movements 5. a duration, intensity, and frequency of _______ 6. ________

1. rhythmic 2. absence 3. predictable 4. repetitive 5. 20 mins, moderate, and 2-3x/week 6. enjoyment

6 dimensions that make up well-being

1. self-acceptance 2. positive relations with others 3. autonomy 4. environmental mastery 5. personal growth 6. purpose in life

6 reasons to exercise:

1. weight control (more a reason to start than continue) 2. reduced risk of cardiovascular disease 3. reduction of stress/depression 4. enjoyment 5. self esteem 6. opportunities to socialize

Hansen, Stevens and Coast (2001) found that as little as ____ minutes of moderate exercise can cause a positive mood state

10

as little as ____ minutes of exercise can clear thinking and increase mood

10

self esteem is highest at what age?

10

______% of us exercise regularly

10-15%

how much more do people weigh today than decades ago?

10-20 pounds

at what age do white people decrease exercise? by how much?

12-19yo (adolescence), 64%

Blumenthal's 1999 study showed that depressed participants showed reduced depressive symptoms after ____ weeks of an aerobic exercise program 3x/week

16

the contemplation stage of the periods of change according to the transtheoretical theory can last up to ______ years

2

Raglin and Morgan found that the tranquilizing effects of exercise last from _____ up to ________

2-4 hours, 24 hours

What % of us struggle with depression?

20%

What % of us will have an anxiety episode?

25%

regular exercising is _________ per week

3+ times/week

Legrand and Heuze (2007) found that exercising ____x/week is more effective than exercising ____x/week

3-5, 1

exercising for ____ mins produced larger effects of anxiety reduction

30

____% of adults don't do any physical activity

30%

what % range of maximal heart rate is ideal for state anxiety reduction via anaerobic exercise (weight lifting)?

30-50%

what % range of maximal heart rate is ideal for state anxiety reduction via aerobic exercise?

30-70%

whom did CHAPP help get healthier

400 fat black women from atlanta

research found that exercise at or ___% below the lactate threshold when lactate accumulates faster than it can be removed) produces the maximal affective benefit

5%

the termination stage of the periods of change according to the transtheoretical theory involves regular exercise for ____ years

5+

the drop out rate of exercise programs in 6 months is _____%

50%

at what % of your exercise capacity is adherence rates highest?

50%-, NOT high intensity i.e. walking programs > running programs

what % of nonexercisers cite a "lack of motivation" as their reason for not exercising?

52%

what % of nonexercisers cite a "lack of energy" as their reason for not exercising?

59%

Physical activity levels begin to decline at age ____

6

the precontemplation stage of the periods of change according to the transtheoretical theory lasts up to ____ months

6

the maintenance stage of the periods of change according to the transtheoretical theory involves regular exercise for ____ months

6+

runner's high requires distances of ______ and at least ___ minutes at a comfortable pace

6+ miles 30

what % of nonexercisers cite a "lack of time" as their reason for not exercising?

70%

____% of narrative reviews between 1960-1992 show that physical activity was related to anxiety reduction after exercise

81%

exercise produces larger antidepressant effects when the training program is at least ___ weeks long

9

what % of exercise participants prefer working out with a group/partner than alone?

90%

integrating exercise can help kids with _____ learn better in school

ADHD

exercising reduces risk of

Alzheimer's and dementia by 1/2-60%

diabesity is part ____ but it is also preventable with reduced sugar intake

DNA

which promotes adherence: HIIT or moderate, sustained exercise?

HIIT

____________ posits that a person's likelihood of doing health beneficial activities depends on a) their perception of the ________ of the potential illness and b) their appraisal of the _______ of taking action

Health belief model a) severity b) cost/benefits

what part of cognitive functioning do studies show exercises most positively impact?

STM/planning

the _____ strategy for enhancing adherence to exercise involves using team building and/or a buddy system to improve attendance and exercise behaviour

Social-Support approaches

Who in 1988 did a study on exercise and mental health?

Stephens

acc to 47 studies investigating exercise behaviour, what were the 6 top reasons people didn't workout?

a) health issues b) inconvenience (environmental) c) lacking motivation/ energy d) lacking social support (environmental) e) insufficient time f) lacking money

the ______ stage of the periods of change according to the transtheoretical theory is the least stable stage and is known as the "Active potato"

action

when exercise's effects are _____, they are immediate, and possibly temporary, resulting from a single bout of exercise

acute

exercise's effects on anxiety and depression can be ________ or _______

acute chronic

______ exercise reduces ______ anxiety and increased tranquility scores

aerobic, state

which of these personal factors have a positive influence on overall physical activity? i) past family influence ii) social support from friends/peers iii) social support from spouse/family iv) social support from staff and instructor

all

_________ can cause burnout

anxiety

what is "hoped-for selves"?

approach goals ie remaining healthy and independent

what is "Feared selves"?

avoidance goals ie. avoiding dependence and negative health outcomes

what part of an exercise experience do people put disproportionate weight? why is this bad?

beginning; so if it's bad they have negatively coloured judgment of exercise

why is the action stage of the periods of change according to the transtheoretical theory called the least stable stage?

because it is when the person is at risk for relapse to couch potato

does exercise reduce anxiety in people with high or low anxiety?

both

does exercise require iceberg profile or can it bring it out in someone?

both

WHO projects that depression will be second only to _____ as the leading cause of death by 2020

cardiovascular disease

when exercise's effects are _____, they are over time and possibly longer lasting

chronic

coping self-efficacy can help lower ___________

clinical depression

the _____ strategy for enhancing adherence to exercise involves goal setting and using association and dissociation

cognitive behavioural approaches

which setting for exercise interventions are most effective? (rank them) schools communities worksites/health-care facilities/homes

communities schools worksites/health-care facilities/homes

what is the CHAPP

community health assessment and promotion project, sponsored by the centers for disease control and prevention

in the ________ stage of the periods of change according to the transtheoretical theory, the person intends to work out within the next ____ months

contemplation, 6

the _____ strategy for enhancing adherence to exercise involves bargaining or signing a contract (deadlines, promise and consequences) with one's health practitioner

contracting

what kind of trials are the highest level of scientific evidence

control trials

is exercise causally linked with improved depression, or correlated?

correlated

the _____ strategy for enhancing adherence to exercise involves making a balance sheet of gains of gains and losses of working out. it can improve exercise adherence

decision-making approaches

when someone weighs the pros and cons of starting a new behaviour it's called a

decisional balance

are these increased or decreased by exercise: absenteeism at work alcohol abuse anger anxiety confusion depression headaches hostility phobias psychotic behaviour tension type A behaviour work errors

decreased

what are the 3 types of personal factors that influence exercise adherence:

demographic variables cognitive variables behaviours

effects of winning/losing remain even 4-6 days after a competition. Winners have less _____________, _______, and more ______.

depression, anger, social dysfunction, anxiety, somatic symptoms and more vigor

running should NOT be prescribed as psych therapy to every single case of the following emotional disorders; _______, _______, ________

depression, stress, severe emotional disorders (suicidal tendencies)

______ is the combination of diabetes and obesity

diabesity

the ______ model of research surveys how multiple environmental factors interact

ecological

_____ is when we're happy with what we've achieved

ego integrity

the social cognitive theory juxtaposes _____ with ______

ego integrity vs depair

the social cognitive theory is a fusion of _______ and ______

environment and behaviour

Blumenthal's exercise intervention group had _______(more,less, equal) reduced anxiety than the medication and meds+fitness combined group, after 16 weeks of an aerobic exercise program 3x/week

equal

exercise is ____(less, more, equally) effective than psychotherapy in reducing depression

equally

heart attacks can be prevented by ______

exercise

________ practice and _____ practice can lower depression

exercise, spiritual

older adults tend to adhere to an exercise program longer if they have _____ selves as opposed to ____ selves

hoped-for, feared

which of these physical activity characteristics have a negative influence on overall physical activity? i) intensity ii) perceived effort iii) group program iv) leader qualities

i) neg ii) neg

which of these personal, demographic factors have a negative influence on overall physical activity? i) age ii) blue-collar occupation iii) education iv) being male v) having a high risk for heart disease vi) high income/socioeconomic status vii) obesity

i) negative ii) negative v) negative vii) negative

which of these physical environment factors have a positive influence on overall physical activity? i) climate/season ii) cost iii) disruption in routine iv) access to facilities (actual) v) access to facilities (perceived) vi) home equipment

i) neutral v) pos v) pos vi) pos

which of these personal behaviour factors have a positive influence on overall physical activity? i) diet ii) past unstructured activity during childhood iii) past unstructured activity during adulthood iv) past program participation v) school sports vi) smoking v) type a behaviour pattern

i) positive ii) NEUTRAL unless was super active as a kid iii) positive iv) positive v) NEUTRAL

which of these social environment factors have a positive influence on overall physical activity? i) class size ii) group cohesion iii) physician influence

ii) pos iii) pos

which of these personal, cognitive and personality factors have a poisitive influence on overall physical activity? i) attitudes ii) barriers to exercise iii) enjoyment of exercise iv) expectation of health and other benefits v) intention to exercise vi) knowledge of health and exercise vii) lack of time viii) mood disturbance ix) perceived health/fitness x) self efficacy for exercise xi) self-motivation

iii) positive iv) positive v) positive vi) NEUTRAL ix) positive x) positive xi) positive

are these increased or decreased by exercise: academic performance assertiveness confidence emotional stability intellectual functioning internal locus of control memory perception pos body image self control sexual satisfaction well-being work efficiency

increased

how long does the action stage of the periods of change according to the transtheoretical theory last?

less than 6 months

which are more effective in producing positive changes in well being: long training programs or short training programs?

long

effects of exercise on state anxiety last (shorter/longer) than distraction or rest groups

longer

Reed and Ones (2006) found strong results for ability of _____ exercise to improve affect

low-intensity

Long found that his subjects ______(maintained/lost) their lowered state anxiety results from the jogging programs after 15 weeks

maintained

for middle aged women, phys activity can lessen the adverse symptoms of ______

menopause

which promotes adherence: intense or moderate exercise?

moderate unless you have a history of fitness

research shows that exercise at _______(high, moderate, low) intensity (for about ____ hours per week) produced the greatest positive effect in mood

moderate, 2-4

effects of winning/losing remain even days after a competition. Losers have less _________

motivation levels

_________ is when the counselor helps the client articulate, plan for, and actualize their goals

motivational interviewing

which promotes adherence: 30 mins of exercise, or multiple bursts?

multiple bursts

do the # of positive or negative events that occur in a day impact the positive mood effects of exercise?

no

is lacking time a real barrier to exercise?

no it's a perception and reveals priorities more than an actual barrier

is a specific duration or intensity required for exercise to have positive effects on anxiety and depression?

no, even yoga or strength training (used to think high intensity aerobic only)

did the cartoon "take the stairs" poster prompt make lasting changes 3 months after it was removed?

no, when it was removed, stair stats went back to OG % (6%)

for African American inner-city children, were the best predictors of exercise self efficacy?

no; time spent outside and social support

is attendance higher (and longer-lasting even after the program) when clients set their own goals or when instructors set goals?

own

downsides of rewarding attendance and participation

participation goes back down once external motivators are removed

what is the most reliable predictor of current exercise?

past participation (having been active for 6 months in an organized program = exercise 1-2 years later)

________ theorizes that people are inherently motivated to feel connected to others in relatedness and feel personal initiative and autonomy from that

self determination theory

the maintenance stage needs higher amounts of ______ to keep it up

self efficacy

a synonym for self-esteem is

self-concept

a study on middle aged men revealed that as they exercised regularly, they reported higher ________, ________

self-confidence, feelings of control, self-sufficiency

________ is the act of recording one's progress for self-motivation/self-reinforcement

self-monitoring

which 2 factors that Biddle et al found group people the most in terms of physical activity styles?

sex, age

______ anxiety is caused by annoyance at the little things

state

_______ is what others value or believe you should do, and how much you think you should comply

subjective norm

sending ____ about fitness goals also encourages one to walk more briskly and lose weight

texts

What did Stephens' 1988 study on 56000 participants regarding exercise and mental health reveal?

that more exercise increased mental health (+good mood, +general wellbeing, -anxiety, -depression)

which is better: the occasional hardcore workout, or walking regularly?

walking regularly because the occasional hardcore workout may lead to injury and doesn't count as being an active person

exercise especially increases self esteem in people who _____

were initially low in self esteem

_______ are the gender with the most stress-induced diseases

women

do people adhere to time based goals more than distance based goals?

yes

Desha, Ziviani and Nxholson, Martin and Darnell (2007) showed that ____ who are not part of organized sport exhibit greater severity of depressive symptoms than ______ who are involved

young males, males

what kind of group cites situational barriers (ie "I don't have energy") as reasons not to workout?

younger adults

who has the most influence on your exercise adherence?

your spouse