ch+9+physical+activity.ppt

8/14/2019 ch+9+physical+activity.ppt

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Most people do not exercise enough


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The 500 pound

barrier

Vasily AlexeyevJanuary 1970


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Four minute mile barrier Roger Bannister May 1954

1 mile in 3:59.4


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Exercise and sport are

clearly related in

psychology

Sport psychologyisfocused on the influence

of psychological factors

on sport behaviour

Exercise psychology

focuses on the influences

exercise and sport have on

psychology


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Exercise and quality of life

Exercise and physical activity can be differentiatedby their intention

Exercise is done for the purpose of improving

fitness

Physical activity might be done during work orincidentally

Physical fitnessrefers to physiologicalfunctioning and influences our ability to performphysical activity


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Exercise and the five components

of health

There have been a health-illness described that isanchored by four points:

Death

Illness

Health

Perfect health


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Each of these is made up of five points

Mental Physical

Emotional

Social

Spiritual


of health


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of health One can be more focused and self confident

leading to better cognitive function

With increased exercise you will always havemore energy

Emotions become more stable and less reactive

Social interactions can be much easier


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The five forms of exercise Three of them are based on

resistance

1. Isometricexercise involvescontraction of a muscle group

against an immovable object withoutmovement in the body

2. Isotonic exercise is the form mostassociated with weightlifting orbodybuilding It involves overloading a muscle


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The five forms of exercise Isokineticexercise involves

putting tension on a musclegroup through a complete rangeof motion at a controlled rate ofspeed


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The five forms of exercise

4. Aerobicexercise involves increasedconsumption of oxygen over extendedperiods of time (no oxygen deficit)

5. Anaerobicexercise involves less oxygenbeing taken up than is used (great oxygendeficit)

These types of exercise work the heart andlungs air must be taken up and circulated throughout

the body


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Psychological and physical

benefits of exercise and sport Exercise programs have been shown to increase

ones sense of self

It can also improve ones cognitive function (butonly up to a point then it decreases)

Exercise can reduce anxiety

It can also decrease non-clinical depression, isan effective treatment for clinical depressionbut not severe depression


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Exercise-training effects on cognition

in older adultsHillman et al. 2003


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Psychological and physical

benefits of exercise and sport

HIV patients also gain many benefits fromexercise

Active people are more optimistic and feelbetter about the way they look

They also have reduced incidence of heart

disease and longer lives

ADHERENCE


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Psychological factors affecting

performance in exercise and sport One of the most widely cited psychological variables

affecting sport is that of self-efficacy

This is not the skills one has but how well one can judgetheir use of their skills

Given that an individual has the required skills andappropriate incentives are in place self-efficacy willpredict performance (4minute mile)


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Efficacy in Sport

Four sources of efficacy expectations:

1. Performance accomplishmentsthese are based on actual experiences of

mastery

2. Vicarious experience this is gainedthrough watching or visualizing others

perform a skill. This can alert one toones own capabilities.


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Efficacy in Sport

3. Verbal persuasion this is thepersuasion of ourselves or others thatthe capability exists for a desiredoutcome

4. Emotional arousal individuals

evaluate their capabilities based ontheir assessment of their psychologicalstate


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Psychological factors

Sport psychology issues can be used in the study ofhealth psychology

Sport psychological skills can be used as life skills

Relaxation, goal-setting and imagery can regulatethings like arousal, attentional control and stressmanagement


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Relaxation This is an essential skill in coping with the pressure

of athletic performance

They improve ones ability to reduce anxiety soenergy can be used to enhance performance

Relaxation is a learned skill that needs to beapplicable to the performance circumstances


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Relaxation

Progressive muscular relaxation can greatlyinfluence anxiety

This is useful for physical performance

Mental rehearsal and self-talk can be effectivefor cognitive anxiety

Breathing techniques can also enhancerelaxation


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Self-Talk

This is used to examine what people think

Sometimes athletes talk negatively to themselves

This can greatly affect performance


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Self-Talk

Positive self-talk is associated withsuccessful performances

Negative self-talk is associated withunsuccessful performances

Self talk can serve several functions

in sport:


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Self-Talk Correcting a faulty technique constantly talking

about the proper technique

Focusing attention - while performing a techniqueand talking about it to your self it forces athletes tofocus attention on it

Modifying activation restructuring negative self-talk to positive self-talk at the appropriate time


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Self-Talk Increasing self-confidence by talking positively

about what you are doing you can influence theview you take of events. This helps you to changethe events

Increasing efficacy talk can maximize your idea ofwhat you can do with the skills you have

Maintaining exercise behaviour telling yourself

that its ok to miss a day of exercise every once in awhile gets rid of the all-or-none attitude on fitness.This can also get rid of the fear of failing


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Imagery

99% of Canadian athletes usedimagery in the 1984 Olympics

External imageryinvolves the

imager as a third-person externalobserver of their actions

Internal imageryis an activeexperience where the individualimagines being inside their bodyexperiencing the situation


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Imagery The neuromuscular motor patterns to be used

are thought to be actually stimulated

Symbolic learning provides the opportunity for

athletes to see what success looks like

The combination of mental rehearsal andphysical practice is most effective

Mental rehearsal alone can improveperformance


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Goal setting

Higher levels of performance are achievedthrough:

Difficult compared to easy goals Specific goals compared to general goals

or no goalsA combination of short-term and long-

term goals


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Goal setting

Two different goal perspectives have beenidentified

Ego orientationthis is focused on success

and failure with success coming at theexpense of others

Task orientationthis is focused on thecompetence felt with ones own improvedperformance


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Goal setting Three different types of goals have been

described Outcome goalsare concerned specificallywith the results or outcomes of events thisusually involves comparisons with others

Performance goals these are outcomes thatcan be achieved independently of othersperformance (setting your own personal goals)

Process goals this is focusing on specificprocesses during a performance (technique)

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