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SPEX204 > Part 4: Exercise, Psychological Well-Being, & Motivation > Flashcards

Part 4: Exercise, Psychological Well-Being, & Motivation Flashcards

1
Q

any bodily movement resulting in energy expenditure

A

PA

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2
Q

movement planned. repetitive, structured, purpose is to increase fitness

A

exercise

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3
Q

what are the guidelines for health

A

accumulate at least 30mins of moderate intensity aerobic PA over most days of the week

75-150 vigorous intensity aerobic PA over week

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4
Q

what is the 4th leading risk factor for death/ disease

A

insufficient PA

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5
Q

what is the defination of health from the WHO

A

health sate of complete, mental and social well-being not merely the absence of disease or infirmity

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6
Q

what is the mental health continuum 3 aspects in order

A
  1. treatment
    2, prevention
  2. promotion
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7
Q

what are the 3 mechanisms of action

A
  • neurobiological
  • psychosocial
  • behavioural
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8
Q

what is the role of PA in the mental health continuum

A

prevent and treat mental illness, promote positive health

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9
Q

what is the gold standard method of research type

A

randomised controlled trail

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10
Q

what are the 5 components of PA

A

Frequency, Intensity, time, type, context

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11
Q

a transient mood state and a clincal syndrome or disorder (when chronic)

A

depresssion

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12
Q

what is a stress related condition

A

depression

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13
Q

what are barriers to participation with treating those with depression

A
  • low motivation
  • social withdrawl and/or anxiety
    learned helplessness
  • fear of failure
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14
Q

what are three causes of anxiety

A

public speaking
phobias
sports performance

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15
Q

what does the anxiety disorder agoraphobia deal with

A

social situation

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16
Q

what are four ways of treating with anxiety

A

medication, talking, exercis, breathing

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17
Q

what is the relationship between anxiety sensitivity and exercise frequency

A

inverse

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18
Q

what review is gold standard of evidence

A

systematic review

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19
Q

when working with people who might be experiencing depression and/or anxiety what should you do

A
  1. recognise the signs
  2. seek external guidance
  3. use your exercise physiology expertise
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20
Q

a self evaluation that reflects how you feel about yourself in different context or globally
- describes…

A

self esteem

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21
Q

what does low self esteem predict

A

depression and anxiety

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22
Q

what is the rosenberg self esteem scale measured by

A

strongly disagree to strongly agree

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23
Q

what are the 4 areas that exercise can build physical self esstem through increase self perceptions of

A
  • sport comptence
  • physical strength
  • physical condition
  • body attractiveness
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24
Q

what is more important perceived or objective

A

percieves

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25
Q

what is affect

A

how we feel

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26
Q

affect has motivation forces - what is this

A

people likely to do things that makes hem feel good

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27
Q

what has the strongest influence on how we feel

A

intensity

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28
Q

thinking about how you feel in the upcoming situation, which influences decision making

describes…

A

affective forecasting

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29
Q

what is the physical activity problem

A

no enough active people in NZ, despite knowing the consequence

30
Q

where does psychology fit in to the PA problem

A
  • mental benefits to exercise
  • its the individual decision to be active
  • social ecological framework
31
Q

what are some motives to be active

A
  • body attractiveness
  • love, enjoyment
  • decrease BP
  • medical reasons
  • family
  • mortality
32
Q

what are some barriers that stop people to be active

A
  • lack of motivation
  • no time
  • knowing what to do
  • lack of social support
  • lack of money
33
Q

what are the stages of decision making

A
  1. pre contemplation
  2. contemplation
  3. preparation
  4. action
  5. maintenance
34
Q

how do you build intention to exercise
- what are the key components of theory of planned behaviour

A

attitude
subjective norm
perceived behavioural control

35
Q

what is the stronger predictor of intention
- affective attitude or instrumental

A

affective

35
Q

what does subject norm create the potential for

A

reactance
(tell someone to do something then they do the opposite)

36
Q

what is subject norm in the theory of planned behaviour about

A

beliefs about others expect of you (social pressure)

36
Q

what is more effective in subjective norm
social support or social pressure

A

social support

37
Q

what is perceive behavioural control about from the theory planned behaviour

A

perceive ease of difficulty of actually exercising
- form a concrete plan to deal with risk situation

37
Q

what does the self-determination theory focus on

A

the reasons behind physical activity and their consequences

38
Q

its important to me to feel healthier
- autonomous or controlled motivation

A

autonomous motivation

38
Q

the GP has told me I need to exercise to avoid diabetes
- autonomous or controlled motivation

A

controlled motication

39
Q

what does autonomous motivation lead to

A

PA maintenance and long term

40
Q

what doe controlled motivation lead to

A

short term adoption of PA

41
Q

what does exercising due to social pressure or quilt because of looking body attractiveness lead to
and what type of motivation

A
  • increases chance of poor mental health outcomes
  • controlled motivation
42
Q

what three basic psychological needs are met within the environment when autonomous motivation increased

A

autonomy, competence, relatedness

43
Q

what are the 4 main points with physical activity and motivation

A
  • underlying social environment,
  • individuals reason for doing it,
  • chosen to do it
  • they think they can do it
44
Q

where does the motivation to start come from

A

outcome expectations

45
Q

what is important about social support

A

the who and what

46
Q

what is the most effective type of social support

A

depends on the exercisers need at the time

47
Q

what is self efficacy

A

perceived ability to achieve outcome

48
Q

what is task self-efficacy

A

the confidence to perform the task

49
Q

what is self regulatory self efficacy

A

confidence to schedule exercise - and stick to it

50
Q

what are the four ways to build self efficacy

A
  1. recall previous experience
  2. set appropriate goals
  3. provide ongoing feedback
  4. provide role model
51
Q

what is vicarious experience

A

when it happens to someone else

52
Q

what motivation is social support key for

A

autonomous

53
Q

how do you get people to maintain and acto on being active

A

implantation intention
- connecting (x) with (y)

54
Q

what are 3 ways of creating action and maintainance

A
  1. plan for barriers
  2. create a schedule
  3. use cues to initate exercise
55
Q

what should PA consultations be

A
  • collaborative
  • support individuals to make decisions
56
Q

motivational interviewing needs to be about supporting the client - what type of motivation is this

A

autonomous motivation

57
Q

what is the acronmin of spirit of motivational interviewing

A

RULE

58
Q

what does RULE stand for

A

R- resist the righting reflex
U- understand client motivation
L-listen with empathy
E -mpower the client

59
Q

what are the 4 stages of motivational interviewing

A
  • engage
  • focus
  • evoke
    plan
60
Q

a conflicted state where opposing attitude or feelings coexist is an individual
e.g. “I want to exercise but it involves effort”
what is this

A

ambivalence

61
Q

With motivational interviewing, we aim to explore their ______ towards change and create a discrepancy between current behaviour and _____

A

ambivalence

values

62
Q

what is a guiding interview style

A

somewhere in-between directing and following
offering advice when client request

63
Q

what does OARS stand for

A

Open-ended Question
Affirmations
Reflections
Summarising

64
Q

to move from why to how
you start at motivational phase
- what phase to end up at

A

volitional phase

65
Q

why does motivational interviewing work

A

support client in understanding their own situation better

acknowledge barriers and works with clients to overcome them based on your knowledge

66
Q
A

SPEX204 (7 decks)

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