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foundations of sport psychology semester 2 > exercise psychology > Flashcards

exercise psychology Flashcards

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1
Q

why do people exercise

A

weight control
self presentation
reduce risk of cardiovascular disease eg bp
reduce stress
reduce anxiety
enjoyment
self esteem
socialise

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2
Q

PA guidelines

A

recommendation for duration volume and frequency
evidence based
moderate to vigorous
not much awareness

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3
Q

does physical activity increase or decrease as you get older

A

increase

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4
Q

reasons for not exercising

A

lack of time
energy
motivation
research = internal controllable causes

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5
Q

why 60-78 yrs don’t exercise

A

health reasons
women had more internal barriers

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6
Q

why 18-78 don’t exercise

A

similar to adults plus academic pressure
or siblings don’t

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7
Q

result of sedentary behaviour

A

decreased fitness, academic achievement, self esteem, prosocial behaviour

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8
Q

sedentary behaviour intervention

A

goal setting
preplanning
positive reinforcement

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9
Q

problems with adherence

A

prescription on fitnes data
not optimal for enhancing motivation
restrictive
rigid
doesn’t promote self responsibility

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10
Q

solution to adherence

A

smaller goals

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11
Q

health belief model Rosenstock

A

explain and predict health behaviours
focus on attitudes and beliefs
based on desire to avoid illness

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12
Q

health belief model - perceived susceptibility

A

opinion of chances of getting ill

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13
Q

health belief model - perceived severity

A

opinion of how serious a condition is

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14
Q

health belief model - perceived benefits

A

belief in efficacy of advised action to reduce illness

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15
Q

health belief model- perceived barriers

A

opinion of tangible and psychological costs

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16
Q

health belief model - cues to action

A

strategies to activate readiness

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17
Q

theory of planned behaviour

A

extension of reasoned action

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18
Q

reasoned action

A

performance of behaviour is determined by a persons intention to perform that behaviour

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19
Q

assumptions of theory of planned behaviour

A

behaviour is under voluntary control
people think about consequences first

20
Q

hats highly correlated with behaviour

A

intention

21
Q

theory of reasoned action - attitudes towards act

A

what they believe they will gain from a behaviour and evaluation

22
Q

theory of reasoned action - subjective norm

A

social pressure individual believes is being placed on them to do or not do something

23
Q

theory of planned behaviour difference to reasoned action

A

intentions not sole predictors
added in perceived behavioural control

24
Q

theory of planned behaviour - perceived behavioural control

A

how easy or hard an individual thinks performing will be

25
Q

perceived behavioural control feeds into intention via

A

self efficacy

26
Q

perceived behavioural control feeds into behaviour via

A

controllability

27
Q

is TPB or TRA better

A

TPB - controllability of perceived behavioural control has the largest effect t size

28
Q

transtheoretical model

A

individuals progress through stages of change and movement is cyclic not linear as lots of people don’t maintain exercise

29
Q

components of transtheoretical model

A

(entr) pre contemplation
contemplation
determination
action
relapse
maintenance

exit and reenter at any point

30
Q

transtheoretical model - precontemplation

A

no intention to change behaviour in 60 months
demoralised about change
defensive about social pressures
uninformed about consequences

31
Q

transtheoretical model - contemplation

A

do think about changing behaviour in 6 months
last 2 years

32
Q

transtheoretical model - preparation

A

started exercise fewer than 3 a week
no benefits
have action plan

33
Q

transtheoretical model - action

A

regular exercise more than 20mins 3 times
less than 6. months highest relapse point

34
Q

transtheoretical model - maintenance

A

regular more than 6 months
likely to maintain
boredom
increase SE to overcome barriers
intrinsically motivated

35
Q

transtheoretical model - termination

A

behaviour has been changed
5 years
resistant to relapse

36
Q

pros and cons within the transtheoretical model

A

pros increase everyktage with the largest change between pro contemplation and contemplation

37
Q

precontempltion interventions

A

provide info eg news

38
Q

contemplation intervention

A

opportunities too ask questions
provide info about types
provide cues for actions

39
Q

preparation intervention

A

opportunity to be active
support
feedback ]reinform]cement
express concerns
different types
support groups

40
Q

action interventions

A

continued support
identify barriers
educate about relapse
teach skills to deal with barriers

41
Q

maintenance intervention

A

social support
education
enjoyable
reward system

42
Q

strategies for enhancing exercise

A

behavioural modification approach
reinforcement approach
cognitive behavioural approach

43
Q

behavioural modification approach

A

prompts (cue they can’t miss)
systematic
change environment around them
10-25% increase

44
Q

reinforcement approach

A

foodback
self monitoring
keeping record eg watch
sig increase in step count and exercise
non sig decrease in sed behaviour
increase self awareness
more motivation

45
Q

self monitoring

A

control with no device had less increase in walking but more enjoyment

46
Q

cognitive behavioural approach

A

goal setting with action plans

foundations of sport psychology semester 2 (12 decks)

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