Exercise and Psychological Well-Being

C.7.1 Define the term mood. A state of emotional or affective arousal of varying, and not permanent, duration. Feelings of elation or happiness lasting several hours or even days are examples of mood. Feelings of sadness is a another example.

C.7.2 Outline the effects of exercise on changing mood states. Research suggests exercise is one of the most effective methods of alleviating a bad mood. Research supports the use of exercise in modifying fatigue, anger, anxiety, depression, and enhancing the positive moods of vigor, clear thinking, energy, alertness, increased sense of well-being.

C.7.3 Outline how exercise enhances psychological well-being. No single theory explains how exercise enhances psychological well-being Most likely an interaction between both physiological and psychological factors Class Activity – Student research the physiological and psychological factors

C.7.3 Outline how exercise enhances psychological well-being. Physiological effects Increases cerebral blood flow Changes in brain neurotransmitters – norepinephrine, endorphins, serotonin Increase in maximal O2 consumption Increase in O2 delivery to cerebral tissues Reduction in muscular tension Structural changes in the brain Increase in core body temperature

C.7.3 Outline how exercise enhances psychological well-being. Distraction from daily hassles and routines Enhanced feeling of control Feeling of competency Positive social interactions Improved self-concept and self-esteem

C.7.4 Explain the role of exercise in reducing the effects of anxiety and depression. 1) An unpleasant state of mental uneasiness or concern that causes physical and psychological discomfort (New South Wales government). 2) Arousal associated with negative emotions such as worry, doubt or nervousness (Davis, Roscoe, et al. 2005)

Acute effects of exercise on state anxiety C.7.4 Explain the role of exercise in reducing the effects of anxiety and depression. Anxiety reduction – Acute effects of exercise on state anxiety State anxiety – a state of heightened emotions that develop in response to a fear or danger of a particular situation Compounding effect of intensity and duration of exercise Chronic effects of exercise on trait anxiety Trait anxiety – general level of stress that is characteristic to the individual

C.7.4 Explain the role of exercise in reducing the effects of anxiety and depression. Depression – a common mental disorder that presents with depressed mood, lost of interest or pleasure, feelings of guilt or low-self worth, disturbed sleep or appetite, low energy, and poor concentration (WHO). Clinical condition often treated with medication Can be debilitating Can lead to suicide

C.7.4 Explain the role of exercise in reducing the effects of anxiety and depression. Depression Reduction Exercise - correlational, not causal Factors of the exercise program that appear to be beneficial are: Enjoyment Aerobic or rhythmic activities Absence of interpersonal competition Closed and predictable environment Moderate intensity 20-30 minute bouts, several times a week

C.7.5 Discuss the potential personal and environmental barriers to physical activity. Personal Factors Demographic variables Older age Female gender Non-white race/ethnicity Low socioeconomic status Cognitive variables Greater perceived barriers to PA Lack of enjoyment of PA Low expectations of benefits from PA Poor psychological health Low self-efficacy for PA Low self-motivation for PA Lack of readiness to change PA behaviors Poor fitness level Allen & Morey (2010) Class Research Activity – Social/cultural norms of different ethnic groups – include gender norms

C.7.5 Discuss the potential personal and environmental barriers to physical activity. Personal Factors cont’d. Past Behaviors – Prior PA Smoking

C.7.5 Discuss the potential personal and environmental barriers to physical activity. Environmental Factors Social Lack of social support Lack of physician influence/advice for PA Lack of cohesion in exercise group Physical Perceptions of being too old or too fat Time Perceived lack of time Characteristics of PA offered perceptions of lack of equipment Leader qualities Type A behavior – greater overall PA, but not in a program Social and cultural norms w/in various ethnic groups Allen & Morey (2010)

C.7.6 Describe strategies for enhancing adherence to exercise Class Activity with PA & Adherence Chapter (Allen and Morey, 2010) Environmental Approaches Prompts, contracting, perceived choice Reinforcement Approaches Goal setting and cognitive approaches Social support approaches

C.7.7 Outline the negative aspects of exercise adherence. Negative exercise addiction – (e.g. anorexia, escapism) Symptoms of negative exercise Stereotyped pattern with a regular schedule of once or more daily Increased priority of exercise Negative mood affect with withdrawal Increased tolerance to exercise Subjective awareness of compulsion to exercise