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22 Cards in this Set
- Front
- Back
physiological mechanisms for how exercise reduces stress?
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1. Increased blood flow changes neurotransmission (serotonin, endorphins)
2. Increased oxygen to cerebral tissue 3. Decreased muscle tension |
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psychological mechanisms for how exercise reduces stress?
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1. Time out from stress
2. Increased self-efficacy, confidence, self-esteem 3. Self control |
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symptoms of exercise addition
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1. Life centered around exercise
2. Impairment of life functioning 3. Exercise 1x or more daily 4. Subjective awareness of compulsion |
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prevention of exercise addiction
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1. Schedule rest days
2. Work with slower partner 3. Mix intensity and distance |
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exercise stats for U.S. adults:
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1. 15% regular, vigorous exercise
2. 60% sedentary (no exercise) 3. 50% who begin exercise program drop out within 6 mos. 4. women<men; blacks and hispancis<whites; older<younger; lo income<hi income; less education<more education |
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exercise stats for U.S. youth:
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1. 50% sedentary
2. Decreased physical activity by adolescence |
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US Dept of Health and Human Services Goals
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90% youth and 60% adults in regular, vigorous activity by 2000
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benefits and reasons to exercise
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1. Weight control
2. Reduce risk of cardiovascular disease 3. Decrease stress and increase well-being |
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excuses for not exercising
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1. Not enough time
2. Not enough motivation 3. Not enough energy |
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Stages of change in the Transtheoretical Model for exercise behaviors
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1. Precontemplation
2. Contemplation 3. Preparation 4. Action 5. Maintenance |
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What are the two types of processes of change, and which one is used for what stages?
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Cognitive processes used more during preparation, and behavioral processes used more during action
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Strategies to enhance adherence to an exercise program
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1. Contracting: goals, dates, consequences
2. Make sure the participant has perceived choices 3. Self-monitoring (written records) |
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Goals of a sports psych when dealing with athletic injuries
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1. Decrease incidence and risk of injuries
2. Assist with adjustment and return to play |
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Factors associated with sports injuries
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1. Physical-inadequate conditioning
2. Situational-event importance 3. Personality-low self-esteem 4. Stress-major life changes |
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explanation for stress-injury relationship
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1. Disrupted attention
2. Increased muscle tension, and coordination loss |
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What are the two stage models of the psychological reaction to injury?
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1. Grief Model-denial, anger, bargaining...
2. Coping Model-highly attentive to info regarding injury, emotional response, positive attitude |
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What are some primary psychological reactions to injury?
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Anxiety-medical uncertainty, fear of re-injury
Depression-hopelessness, identity loss |
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What are some general goals in helping the injured athlete?
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1. Facilitate adherence to rehabilitation
2. Reduce psychological distress |
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What are some specific goals in helping the injured athlete?
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1. Increase confidence
2. Increase and sustain motivation |
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Two types of pain
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performance pain v. injury pain
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what are two physiological techniques for pain reduction?
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1. Breathing
2. Muscle relaxation |
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What are the two perceptual/interpretational techniques for pain reduction?
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Dissociative: distraction, external focus
Associative: reinterpretation, cognitive restructuring |