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PSY 438 CH 17

by: Benny Ye

PSY 438 CH 17 438

Benny Ye
GPA 3.65

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About this Document

These notes are reorganized into a word doc. so that my peers and I may better understand the concepts of exercise and how it impacts psychological well being.
Sport Psychology
Joyce Lacy
Study Guide
exercise, Psychological, Wellbeing
50 ?




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This 2 page Study Guide was uploaded by Benny Ye on Tuesday May 10, 2016. The Study Guide belongs to 438 at University at Buffalo taught by Joyce Lacy in Winter 2016. Since its upload, it has received 13 views. For similar materials see Sport Psychology in Psychlogy at University at Buffalo.


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Date Created: 05/10/16
Exercise and Psychological well being Exercise, anxiety and depression Regular exercise is associated, not it is not a CAUSE and EFFECT relationship, for reducing anxiety and depression Acute effects of exercise are immediate, but temporary lasting 2 to 48 hours after exercise Chronic effects of exercise are long lasting changes overtime Aerobic exercise: more long term that trains the heart and lungs, improves circulation Anaerobic exercise: shorter term involving muscular training [ e.g. weightlifting] Reduction of state anxiety happens when aerobic exercises are at 30 to 70% intensity, but for anaerobic effects are seen at 30% to 50% of maximum intensity Seems beneficial to anyone regardless of anxiety levels, sex, age, but more profound effect on those with already lower levels of anxiety - Longer exercise duration (x > 30mins) spells for more reduction of stress Chronic exercise and mental health Studies on chronic effects lasts 2-4 months with at least 3 session per week - Physical fitness is positively associated with mental health and well being - Associated with reductions in neuroticism [tendency to change mood] - Physiological indicators of stress reduced [rapid heart rate, stress hormone] Reduction of depression As a whole exercise is the number one self-prescribed method to reduce depression emotions - Correlational negative relationship with exercise and depression - Aerobic and anaerobic both beneficial to reducing cortisol levels - Severe depression still requires psychological counselling and exercise has limited effect - Program lasting over 9 weeks with 3 to 4 sessions per week produce higher anti- depressive effect About 50% of people drop out of their exercise program, and many more do not even start Exercise and Mood Changes Mood is defined as a host of transient fluctuating affective emotional state - Increases feelings of vigor, energy while decreasing fatigue, anger and depression - Surefire way to improve mood state immediately - Allowing participants to choose their mode of exercise associated with lower scores of negative affect - Perception of fitness > actual fitness level for boosting mood Critiques 1. Are those that have better mood more likely to exercise? 2. While in a better mood, the likelihood of exercise increases Physiological explanation - Cerebral blood flow - Increase in oxygen consumption and delivery of oxygen - Muscle tension decreases - Brain NTs are emitting effects Psychological explanation - Enhanced feeling of control - Confidence and self efficacy - Self esteem o Self concept refers to how we feel about ourselves and capabilities o Our bodies are part of us, so improved physique enhances self concept - Social interactions made Exercise and personality - Positive changes in self concept and self esteem were associated with participating in PE class - Programs designed to enhance self esteem, emphasize feelings of success, competence - Hardiness is a personality disposition, hardiness and exercising o Control or commitment to adapt to novel stimuli (adaptability, resiliency)


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