Chapter 8: Exercise Psychology Flashcards
Stress Reduction from exercise
Relieves both state (short term) & treat (long term) anxiety
-Relief leads to maintaining participation
Reduced anxiety
-Low intensity, higher volume vs High intensity
Potential Cause
-Rhythmic movement (running, cycling, exercise, movement, etc.)
-Greater left front cortex activation vs right frontal
Anti-depressive effects of exercise
“Appears to be as effective as medication in men and women experiencing clinical depression” pg.128
How:
-Release of biogenic amines in the brain, such as serotonin, dopamine, and norepinephrine
Social Interaction:
-Sense of accomplishment
-Enhanced self-efficacy
-Sense of independence (older populations)
-Increased life satisfaction
Cognitive Benefit of exercise
Cognition: Memory, analytical thinking, planning, focus, concentration, & decision making
Exercisers appear to function more effectively
-Especially in older populations!
-Reaction Time (RT) improvement or delayed loss
-CNS assessment tool
-Older exercising Men vs Sedentary college aged men: were close in cognition tests
Cognitive Benefits of exercise the how
HOW:
-Decreased decline of cerebral blood flow
-Continue to deliver O2 and nutrients to tissue
-Increase expression of genes that code for neurotrophic factors.
-Preserve and nourish brain tissue
-New connections
Cognitive Reserve
-Resistance to age-related decline
-Brain tissue and vascularity preservation
Genetic factor: Alzheimer’s
APOE e4 is the gene (you can get tested for this) to determine if one is genetically predisposition to Alzheimer’s.
Working out and having this compared to non carries who don’t work out make you LESS LIKELY to contract the disease.
Goal Setting
Identify the client’s true wants (not your own!)
You are the facilitator
SMART GOALS:
Specific
Measurable
Action Oriented
Realistic
Time-Bound
What is Feedback
Knowledge of results
Long Term Goal
Provide meaningful pursuit for the client
Short Term Goal
Provide strategy to achieve the long term goal with attainable steps.
Short term goals are the steps to a long term goal.
Types of Goals
Process:
-Clients have a high degree of control over
-EX Effort
Outcome:
-Client has little control over
-Strongest lifter at the gym; social comparison
-Less probability of success.
Performance:
-In-between in relation to personal control
-Personal Performance Standard
-Improve personal 1RM in bench and squat
Diversify your goal-setting program: Much easier to achieve if you dip into all regions
Motivation
Motivation is Psychological construct that arouses and directs behavior
-Construct: Internal drive or neural process; must be inferred from observation
-Two Components:
Time and commitment
Intensity
Reinforcement and Punishment
Reinforcement:
Increases likelihood of behavior
Punishment:
Decrease the likelihood of behavior
Positive Reinforcement
Gives something to the client in response to his behavior.
Intends to increase probability of occurrence of desired behavior
Ex. Verbal approval “that sent looked intense, well done.”
Negative Reinforcement
“Takes away” something in response to behavior
Intends to increase probability of occurrence of desired behavior
Relieving client of cleaning up sweat on floor.
Positive Punishment
Presentation of something aversive
Ex. Disapproval; Critique of exercise technique
