Exercise & Psychological Wellness

Question 1

What are the 6 Dimensions of Well-Being?

Answer 1

Self Acceptance
Positive relation to others
Autonomy
Environmental Mastery
Personal Growth
Purpose in Life

Question 2

Self Acceptance

Answer 2

Postive Views Of oneself

Question 3

Positive relation to others

Answer 3

trusting caring , and empathetic relationships

Question 4

Autonomy

Answer 4

Self Determined w/ intrinsic motivations & Self referenced standards

Question 5

Environmental Mastery

Answer 5

Effective mastery of the environment to fulfill personal values

Question 6

Personal Growth

Answer 6

Sense of development and self fulfillment overtime

Question 7

Purpose in life

Answer 7

Directed toward purposeful goals for living

Question 8

What is Anaerobic Exercise

Answer 8

Short-term , or short burst, activities not involving the transportation of oxygen

Question 9

What is Aerobic Exercise?

Answer 9

Longer term activities that increase pulmonary & cardiorespiratory system activity

Question 10

Which exercise has research focused on the most ?

Answer 10

Aerobic exercise (high intensity aerobic activity is not necessary in producing positive effects)
It has shown

Question 11

What are Acute effects ?

Answer 11

Short term
Immediate and possibly, but not necessarily , temporary effects arising from a single bout of exercise

Question 12

What are Chronic Effects?

Answer 12

Long term effects

Question 13

What are some research results of chronic effects of anxiety?

Answer 13

Reductions in state anxiety from jogging were maintained up to 15 weeks AFTER intervention

Question 14

Most research on ACUTE effects of exercise has focused on ?

Answer 14

State Anxiety

Question 15

Which exercise is associated with lower state anxiety?

Answer 15

Aerobic exercise

Question 16

Which programs are more effective?

Answer 16

Longer training programs are more effective than shorter ones

Question 17

What are the 7 Benefits of chronic exercise & mental health ?

Answer 17

1. Positively associated w/ mental health and well being
2. Associated w/ reduction of stress emotions (e.g., state anxiety)
3. Associated w/ a decreased level of mild to moderate depression and anxiety
4. Associated w/ reductions in traits such as neuroticism and anxiety
5. Reductions in various stress indicators
6. Beneficial emotional effects across ages and sexes
7. Physically healthy people who require psychotropic medication may safely exercise under close medical supervision

Question 18

What is the relationship of exercise & depression?

Answer 18

• 1 in 4 Americans has clinical depression at any given time
• the prevalence of major depression in the U.S has increased steadily since the early 1950’s
• Depression was the leading cause of death in canada and the US in 2010
• Depression is especially prevalent in girls and woman who have depression 1.7 times more frequently than men
• Depressive disorders are estimateed to affect approximately 5% to 8% of adolescents in the US
• Males not in extracurricular have more depression than those in sports
• Most studies agree a moderate relationship exist between exercise and depression

Question 19

What is mood?

Answer 19

A state of emotional or affective arousal of varying impermanent duration.

Question 20

What is the relationship of exercise and mood changes?

Answer 20

Exercise is related to positive changes in mood state
- Decreases fatigue and anger , increases clear thinking , energy, well being
Can have an increase of mood within just 10 minutes of moderate exercise

Question 21

How do you enhance mood through exercise ?

Answer 21

Use rhytmic abdominal breathing
Avoid interpersonal competition
Make it a closed predictable activity
Use rhythmic and repetitive exercise moments
exercise 20-30 minutes in duration moderate intensity, 2 or 3 times per week
Make it enjoyable

Question 22

How does exercise enhance physiological well-being?

Answer 22

Increases in cerebral blood flow
Changes in brain neurotransmitters
Increases in maximum oxygen consumption and delivery of oxygen to cerebral tissue
reductions in muscle tensions

Question 23

How does exercise enhance psychological well - being ?

Answer 23

Enhance feeling of control
Feeling of competency and self-efficacy
Positive social interactions
Improved self-concept and self-esteem
opportunities for fun and enjoyment

Question 24

What are some psychological benefits of exercise for adults?

Answer 24

Exercise increases:
Academic performance
Assertiveness
confidence
emotional stability
Exercise decrease:
Work errors
Tension
Headaches
Depression

Question 25

What are some diseases that benefit from exercise?

Answer 25

It has a positive effect
HIV
Multiple sclerosis
Cancer
Parkinson’s disease
diabetes
coronary heart disease

Question 26

What is the relationship between exercise and development of self ?

Answer 26

Many consider self-concept the most important measure of psychological well-being.
esteem enhancement effects of exercise are especially pronounced in people with low self esteem

Question 27

What is the relationship between exercise and hardiness?

Answer 27

Hardiness is a personality disposition that enables a person to cope with stressful situations.

Question 28

What are the 3 traits that hardiness is composed of?

Answer 28

A sense of personal control over external events
A sense of commitment & purpose in daily life
The flexibility to adapt to unexpected changes

Question 29

What is the relationship between exercise and cognitive functioning?

Answer 29

Research shows it can increase:
Executive cognitive functioning
Cognitive functioning thorugh working memory
Improvements in ability to learn and long term memory
Executive function in children with ADHD
Children intrinsic motivation, perceived competence , and effort

Question 30

What is the relationship between exercise and cognitive functioning in older Adults?

Answer 30

Fitness training benefits cognitive functioning of older adults - Greatest benefits for tasks involving executive control
Cardiovascular exercise may protect the brain against the normal effects of aging

Question 31

What is quality of life?

Answer 31

Defined as “individuals” perception of their position in life in the context of the culture and value system in which they live and in relation to their goals expectations, standards, and concerns

physically active people = better quality of life

Question 32

What is the relationship of exercise and quality of life?

Answer 32

Increased self esteem and self concept
Increased feelings of enjoyment
increased feeling of self confidence
elevated mood states
decreased feelings of physiological and psychological stress
decreased levels of anxiety and depression

Question 33

What is the research of quality of life in the work place?

Answer 33

Regular exercise program employees feelings of life satisfaction, and self worth

Question 34

What does the research show about quality of life for college students?

Answer 34

Physical activity was related to increased satisfaction with life
Sedentary behavior related to lower levels of satisfaction with life

Question 35

What is runners high?

Answer 35

A euphoric sensation, usually unexpected where the runner feels a heightened well-being, enhance appreciation of nature, and transcendence of time and space

Runners describe the mood as a very positive psychological state with feelings of well-being, euphoria, relaxation, and effortlessness

Question 36

What are the guidelines for using exercise as therapy

Answer 36

Explore clients’ exercise history (good and bad experiences).

Provide a precise diagnosis of the psychological problem.

Use an individualized exercise prescription for duration, intensity, and frequency of exercise.

Evaluate the influence of family and friends (to facilitate support).

Develop a plan for any lack of adherence and irregular patterns of exercise.

Make exercise practical and functional.
e.g., bicycling to work, doing hard physical work

Encourage exercise as an adjunct to other forms of therapy.
A multimodal therapeutic approach is more effective than the use of a single intervention.

Include a variety of activities, which enhance adherence to the exercise regimen.

Exercise therapy should be done only by qualified professionals.