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KNSS 253: Sports Psychology > Chapter 18 Slides > Flashcards

Chapter 18 Slides Flashcards

1
Q

Across their lifetimes, ___% of people will have anxiety disorders and ___% will have depression.

A
  • 25% anxiety

- 20% depression

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2
Q

By the year 2020, ______ will be second only to cardiovascular disease as the leading cause of death and disability.

A

depression

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3
Q

Anxiety disorders and depression cost the public $___ billion a year.

A

$45 billion/year

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4
Q

Exercise positively influences feelings of ______ and decreases ____ and _____.

A
  • well-being

- anxiety and depression

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5
Q

Epidemiological data show that physical activity is positively associated with…

A

good mental health in the US and Canadian populations

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6
Q

What are the 6 dimensions of well-being?

A
  • self acceptance
  • positive relation to others
  • autonomy
  • environmental mastery
  • personal growth
  • purpose on life
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7
Q

Describe self acceptance.

A

positive views of oneself

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8
Q

Describe positive relation to others.

A

trusting, caring, and empathetic relationships

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9
Q

Describe autonomy.

A

self-determined with intrinsic motivation and self-referenced standards

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10
Q

Describe environmental mastery.

A

effective mastery of the environment to fulfill personal values

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11
Q

Describe personal growth.

A

sense of development and self-fulfillment over time

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12
Q

Describe purpose on life.

A

directed toward purposeful goals for living

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13
Q

Mental health problems account for ___% of the total days of hospitalization in the United States and ___% of the total medical cost.

A
  • 30%

- 10%

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14
Q

Although a cause–effect relationship has not been established, regular exercise is associated with what?

A

reductions in anxiety and depression

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15
Q

____ _____ _____ _____ is not absolutely necessary in producing positive effects.

A

high-intensity aerobic activity

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16
Q

What other activities (other than aerobic activity) have produced positive effects?

A
  • strength training

- yoga

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17
Q

Give physiological explanations for how exercise enhances psychological well-being.

A
  • Increases in cerebral blood flow
  • Changes in brain neurotransmitters (e.g., norepinephrine, endorphins, serotonin)
  • Increase in maximum oxygen consumption and delivery of oxygen to cerebral tissue
  • Reductions in muscle tension
  • Structural changes in the brain
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18
Q

Give psychological explanations for how exercise enhances psychological well-being.

A
  • Enhanced feeling of control
  • Feeling of competency and self-efficacy
  • Positive social interactions
  • Improved self-concept and self-esteem
  • Opportunities for fun and enjoyment
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19
Q

Why do people exercise?

A
  • Weight Control
  • Reduced Risk of Cardiovascular Disease
  • Stress and Depression
  • Enjoyment
  • Self-Esteem
  • Socializing
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20
Q

Name some reasons for not exercising.

A
  • Time
  • Money
  • Energy
  • Role Conflict
  • Social Support
  • Motivation
  • Exercising With Others
  • Facilities
  • Climate
  • Physical Discomfort
21
Q

Approximately ___% of the individuals who start a self-monitored exercise program will drop out of that program within six months.

A

50%

22
Q

___% of adults are completely sedentary.

A

50%

23
Q

____% of Canadians age 20-64 were an acceptable weight for their height, according to a report in 1999.

A

44%

24
Q

Physical activity levels start decreasing at the age of ___.

A

6

25
Q

At __ months, participation rates plateau at under ___%.

A
  • 9 months

- 50%

26
Q

People have problems with exercise adherence because of problems with prescriptions. What are they?

A
  • often based solely on fitness data, ignoring people’s psychological readiness to exercise
  • most are overly restrictive and are not optimal for enhancing motivation
  • rigid prescriptions based on principles of intensity, duration, and frequency are too challenging for beginners
  • traditional prescription does not promote self-responsibility or empower people to make long-term behaviour change
27
Q

What is the health belief model?

A

engagement in activity is based on severity of illness vs. cost and benefit of taking action

28
Q

What is the theory of planned behaviour?

A

intentions are the product of an individual’s attitude toward particular behaviour and perceptions of ability to control

29
Q

What is the social cognitive theory?

A

exercise behaviour is influenced by both personal and environmental factors, particularly self-efficacy

30
Q

What is the transtheoretical model?

A

an individual progresses through 6 stages of change

31
Q

What are the 6 stages of change in the transtheoretical model?

A
  1. precontemplation stage (does not exercise)
  2. contemplation stage (partial desire to exercise within next 6 months)
  3. preparation stage (exercises, but not regularly enough)
  4. action stage (exercising regularly, but for less than 6 months)
  5. maintenance stage (exercising regularly for more than 6 months)
  6. termination stage (exit the cycle once they have exercised for 5 years)
32
Q

What is the ecological model?

A
  • used to explain how environments and behaviours affect each other
  • used to help influence people into doing PA
33
Q

Give an example of the ecological model.

A

when doing a run in a class with about 10 people, an individual would feel the need to push harder than they would if they were running by themselves

34
Q

What is the PA maintenance model?

A
  • helps explain the long term maintenance of PA

- idea is to maintain an exercise behaviour over a lifetime

35
Q

What are some of the key aspects of the PA maintenance model?

A
  • goal setting
  • self-motivation
  • self-efficacy
  • PA environment
  • life stress
36
Q

What are the 6 categories of techniques for enhancing adherence to exercise?

A
  • behaviour modification approaches
  • reinforcement approaches
  • cognitive-behavioural approaches
  • decision-making approaches
  • social-support approaches
  • intrinsic approaches
37
Q

Name some prompts for behaviour modification approaches.

A
  • verbal cues
  • physical cues
  • symbolic cues
38
Q

What is contracting?

A

participants enter into a contract with their exercise practitioner

39
Q

Name 4 reinforcement approaches.

A
  • charting attendance and participation
  • rewards for attendance and participation
  • feedback
  • self-monitoring
40
Q

Name a cognitive-behavioural approach.

A

goal setting

41
Q

_____ strategies emphasize external distractions and the environment.

A

dissociative

42
Q

______ strategies focus on internal body feedback.

A

associative

43
Q

_____ strategies produce significantly higher levels of exercise adherence than _____ strategies. Give an example of this.

A
  • dissociative
  • associative
  • ex. watch TV vs focus on Heart Rate monitor
44
Q

What are decision-making approaches?

A

involve exercisers in decisions regarding program structure

45
Q

What is an example of using decision-making approaches?

A
  • develop balance sheets

- increase awareness of the costs and benefits of participating in a program can enhance adherence

46
Q

What are social-support approaches?

A

an individual has a favourable attitude toward another individual’s involvement in an exercise program

47
Q

How can social support be enhanced?

A
  • participation in a small group
  • use of personalized feedback
  • use of a buddy system
48
Q

What are intrinsic approaches?

A
  • focus on the experience itself
  • take a process orientation
  • engage in purposeful and meaningful physical activity
49
Q

Name 10 guidelines for improving exercise adherence.

A
  • make the exercise enjoyable
  • promote exercising with a group or friend
  • offer a choice of activities
  • provide rewards for attendance and participation
  • give individualized feedback
  • find a convenient place for exercising
  • use small group discussions
  • suggest keeping daily exercise logs
  • practice time management skills
  • help participants choose purposeful PA

KNSS 253: Sports Psychology (19 decks)

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