1. Exercise and Psychological Well-Being

2. 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.

3. 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.

4. 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

5. 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

6. 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

7. 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)

8. 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

9. 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

10. 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

11. 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

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

13. 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)

14. 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

15. 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