What percentage of people will experience anxiety disorders? Depression?
25%, 20%
How more susceptible to depression are women than men?
Women <25 have 2x rate of men, women 25-64 have 6x rate of men
What is the general relationship between chronic exercise and mental health?
Regular exercise associated with reductions in anxiety and depression (does not have to be high intensity exercise - yoga, strength training)
What did Arent's study about exercise and anxiety reduction find?
Moderate intensity exercise produced greatest positive effects
What did Raglin and Morgan's study about exercise and anxiety reduction find?
-Post-exercise reductions in state anxiety return to pre exercise levels within 24 hours
-Those that just rested returned to pre-rest anxiety levels within 30 minutes
What exercise duration was most effective at reducing anxiety?
30+ minutes
How long does it take for state anxiety to return to pre-exercise levels?
4-24 hours
What did Desha's study about exercise and depression find?
Males not involved in sports had greater severity of depressive symptoms
How many times a week should a person exercise for the most effective depression reduction?
3-5x per week
What did Tennant's study about exercise and depression find?
Depression shown to be predictor of future heart attacks in cardiac patients
Mood
Several transient, fluctuating affective states that can be positive or negative
How are exercise and mood related?
Exercise related to positive changes in mood state
What did Carels study about exercise and mood find?
Positive morning mood associated with increased likelihood of exercising, as positive mood increases, so do exercise initiation rates and intensity
What are 6 guidelines for enhancing mood via exercise?
1. Rhythmic abdominal breathing
2. Avoid interpersonal competition
3. Closed predictable activity
4. Rhythmic and repetitive movements
5. 20-30min, mod intensity, 2-3x per week
6. Enjoyable
What are the proposed physiological explanations for why exercise enhances psychological wellbeing?
1. increases in cerebral blood flow
2. changes in brain neurotransmitters
3. increase in max O2 consumption
4. reductions in muscle tension
What are the proposed psychological explanations for why exercise enhances psychological wellbeing?
1. enhanced feeling of control
2. competency and self efficacy
3. positive social interactions
4. higher self-esteem
What did Ismail and Young's study about exercise and personality find?
Increases in fitness associated with increase in self confidence, self sufficiency, and feelings of control
Self Concept
Incorporates all aspects of what we think we are, central to our conscious lives
What does a hardy personality consist of?
1. sense of personal control over external events
2. sense of involvement, commitment, and purpose in daily life
3. flexibility to adapt to unexpected changes - challenges are opportunities for growth
What are the psychological benefits of exercise?
-Increases: self esteem, enjoyment, self confidence, mood
-Decreases: physical and psychological stress as well as anxiety and depression
Self Determination Theory
-autonomy
-competence
-relatedness