SPEX-204 Final Practice Guide 2025-2026 Test, Exams of Sports Psychology

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SPEX- 204 Final Practice Guide 2025- 2026 Test

physical activity - any (bodily) movement resulting in energy expenditure to accumulate at least 30 minutes of Physical activi 30 minules of vigorous inLensity moderate intensity PA on most dats of the week or at lc aerobic physical over the week or an equivalent combination of moderate and vigorous PA throughout the week health is stale of complete physical, mental and social well-being se of disease or infirmity claims of physical acti ty (10) - CORRECT ANSWER-- improve congitive functioning - reduces anxitey - alleviates PTSD - improves mental wellbeing - increases sense of community - inereases sclfawarcness - reduces stress - elevates mood - reduces depression - improve sleep - etc. 3 mechanisms of action of improving health - CORRECT ANSWER-- neurobiological hypothesis - psychological hypothesis - behaviour hypothesis neurobiological hypothesis @)- CORRECT. - grey matter volume and activation - release of endogenous opioids psychosocial hypothesis (3) - CORRE’ - social connectedness - mood and emotions - sleep volume and quality Behavioural Hypothesis (3)- - coping and self - regulation skills psychology research methods (4) - CORRECT: someone’s psychology mode of exercise and depression - CORRECT ANSWER-meeting aerobic PA guidelines for health leads to decrease depression aerobic + muscle strengthening activities “likely” optimal intensity of exercise and depression - CORRECT ANSWER-moderate intensity is recommended: but studies have shown results from light/ vigorous too - dependent on individuals exercise experience duration/ frequency of exercise and depression - CORRECT ANSWER: week (dose-response relationship) exercising 3-5 limes per Exercise interventions should be at least 10 weeks challonges of using PA as a means of troaling depression (6) - CORRECT ANSWER-- low motivalion - social withdrawal and/or anxiety - learned helplessness - fear of faihwe - doesn't address root cause anxitey - CORRECT ANSWER-a state of worry, apprehension or tension that often occurs in the absence of real or obvions danger ‘- public speaking - phobias - sport performance 2g. worry, guilt, nervousness somatic (physical symptoms) e.g. head/hack ache, cold, sweating, difficulty breathing behavioral c.g. griluing/ grinding teeth, nervous habits (fect taping) treating or coping wilh anxitcy (4) 2- medication - talking therapy - oxereise - breathing anxiety senstivity - CORRECT ANSWER-tendency to misinterpret and catastrophize anxiety- related sensations interoception - CORRECT ANSWER-the awareness of our body and what it is feeling anxiety - Regular PA provides a buffer against clinical anxiety symptoms & and disorders types of self-esteem (5) - CORRECT. - academic - social -euporia motivational force of affect - people are more likely to do things that makes them feel good & avoid what makes them feel bad exercise intensity & affect - CORRECT ANSWER-- exercise intensity has the strongest influence on how we feel during exe - there is NO universal level of intensity that produces the most positive affect self-selected intensity - CORRE( physiologically beneficial and makes them feel good Cmost people choose an intensity that is affective forecasting - CORRECT ANSWER-thinking aboul how you will [eel in an upcoming situation, which influenc: Lon-making. Social Ecological Framework - CORRECT ANSWER-it starts with the individual (psychology) but social, physical environment and policy all play a role in influencing the individual characteristics associated with being inactive (10) female - lower education level - over 75 ycars - in poor health -no PA in childhood - doesn't live near exercise facilities - long work hours - lack of social support -high Job stress - lower socio-economic status motives to exercise (5) - body attractiveness - enjoyment of activity - health reasons - avoid death -role model for children barriers to exercise (5)- CORRECT ANSWER lack of motivation - lack of time - knowing what to do - lack of social support - lack of money - reduced risk of CVD -reduction in stress and depression - enjoyment. - enhanced sclfesteem - opportunities to socialize sedentary behaviour - { “sitting time” contemplation stage - CORRECT ANS within the next 6 months - people usually remain in this stage for 2 years preparation stage - CORRECT ANSWER-stage of change where they are exercising but not enough to see any major benefits but they have a plan of action and have started taking some action action stage - ‘individuals in this stage are exercising regularly but have been doing so for less than 6 months - stage most prone to relapse maintenance stage - CORRECT ANSWET- individuals in this stage have been exercising regularly for more than 6 months. AWhough they are likely Lo maintain regular exci for rest of life, boredom and loss of focus can become a problem termination stage - CORRECT ANSWEF-once exercise has been done regularly for 4 years the individual is considered to hav ited from the cycle of change, and relapse simply do not occur decisional balance - CORR: behaviour fits of change in a lifes' EF-analyze the cost and ber key aspects of predicting maintenance in PA (5)- - self-motivation - self-efficacy - physical activity environment - life stress treatment of childhood obe (6) - CORRECT ANSWER-- medical management - education - environmental changes - support groups - cognitive-behavioral therapy - bariatric surgery (in extreme cases) motivational interviewing - -a collaborative, person-centered form of guiding to elicit and strengthen motivation for change strategies for enhancing adherence to exercise (6) - CORRECT ANSWER- prompts - contracting - Charting attendance and participation - rewarding attendance and participation - feedback - goal setting association - \NSWER-when the focus is on the internal body feedback e.g. how the muscles feel or breathing dissociation - CORRECT ANSWER-when the focus is on an external environment (a distraction) autonomous motivation - CORRECT ANS exercise/ sport or meaningful, value driven WER-when motivation is because of fin/ love of controlled motivation - CORRECT ANSWEF-when motivation is controlled by societal pressure, guilt or fear, and rewards or punishments creating autonomous motivation - CORRECT ANSWER increase an individual's feelings of autonomy (choice), competence (perce: . and relatedness (social connections to the oxercise environment) proximal - occurs during or shortly after exercise distal - CORRECT ANSWER-expected days or months after continued exercise distal outcomes affect (3) - CORRECT ANSWER most people are more likely to describe distal goals spirational and can support long-Lorm motivation - but focusing only on distal outcomes may lead to controlled motivation and alone has very litle motivational values proximal outcome affects (3) - C - are immediate -can lead to autonomous motivation in less active people - builds momentum and perceived competence social support - CORRECT ANSWER-comfart, care, assistance & information provided by others - different fram social pressure (controlling) who provides social support (3) - CORREC. - other exercisers - exercise practitioners types of social support (3)- CORRECT: - expression of encouragement, care and empathy - directions, advice and suggestions self-efficacy - CORRECT ANSWER-perceived ability to achieve a particular outcome (Le., be successful) task self- efficacy - the confidence to perform the elemental aspects ofa lask self-regulatory self to exercise plans and overcome barriers four ways of increasing self-efficacy - C 2. set appropriate goals 3. provide ongoing [eedback 4. provide role models 3. evoke 4, plan ambivalence - ¢ ANSWER-a conflicted state where opposing attitudes or feelings coexist in an individual interviewing styles - CORRECT ANSWER-directing following guuding dir Ling inlorviewing style - CORRECT ANS conversation - prescribing what is "best" for the client following interviewing style - CORR. conversation - offering advice when the client requests it - showing a client your listening - providing suggestions but allowing them to make decisions gTOUp - make them in! cpendent. Lo some significant degree ORRECT ANSWER-a collection of individuals who have relations to one another that team - \NSWER-a group of people who must interact with each other to achieve a shared objective characteristics of a team (6)- a collective sense of identity - common goals and objectives - distinctive roles - structured modes of communication and patterns of interaction - team norms - reciprocate interpersonal attraction