39
🎯 Main Points

Chapter 39

PSY407 - Sport Psychology

⚠ Key Health Fact

Lack of exercise = 4th modifiable risk factor for heart disease
Other 3: Smoking, High Blood Pressure, Elevated Cholesterol

📈 Psychological Benefits

  • Decreases: Anxiety, Depression (negative affect)
  • Increases: Self-efficacy, Vigor, Well-being (positive affect)
  • As effective as psychotherapy or antidepressants

🧠 Five Types of Exercise

  1. Acute: Short duration (30 minutes)
  2. Chronic: Long-term (12 months)
  3. Aerobic: Continuous oxygen intake (running)
  4. Anaerobic: Insufficient oxygen, short bursts (sprinting)
  5. Resistance: Weights for muscle strength

👥 Three Special Populations

1. Clinical Patients

  • Exercise reduces clinical depression
  • Aerobic AND anaerobic both effective
  • Long-term > short-term programs
  • Benefits schizophrenia and panic disorder

2. Children and Elderly

  • Children: Activity influenced by parents' beliefs
  • Elderly: Aerobic exercise preserves cognition and memory

3. Disabled Individuals

  • Wheelchair athletes gain MORE psychological benefits

📈 Five Moderating Variables

  1. Time of Day: Morning/midday/evening all produce similar benefits
  2. Mode of Exercise: Type doesn't matter, benefits similar
  3. Music: Increases positive affect
  4. Attentional Strategy: Dissociative/external focus = greater benefits; Internal focus = more stress
  5. Social Environment: Socially enriched increases revitalization and self-efficacy

💡 Exam Tips

  • 4th risk factor for heart disease (after smoking, BP, cholesterol)
  • 5 types: Acute, Chronic, Aerobic, Anaerobic, Resistance
  • As effective as psychotherapy/antidepressants
  • Long-term > short-term for clinical depression
  • External/dissociative attention better than internal
  • Music and social environment enhance benefits