Exercise & Sports Psychology Tidbits

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Brain Growth It was once thought that you were born with a set number of brain cells and they just decreased as you got older. Researchers at Salk Institute for Biological Studies discovered walking three hours per week for three month increased many new neurons to grow causing a measurable increase to the size of the participant's brains. The new neurons tended to grow around areas with well established existing connection and replaced ones that where nonfunctioning. The structure of the brain that grew the most was the hippocampus, the area most involved with memory and cognition. A Pereira, D Huddleston, Brickman A, et al. (2007). An in vivo correlated of exercise-induced neurogenesis in the adult dentate gyrus. PNAS 104(13): 5638-43. S Colcombe, K Erickson, P Scalf, et al. (2006). Aerobic exercise training increases brain volume in aging humans. J Geron: Med Sci 61A(11) 1166-70. Adherence verses Compliance Compliance (old medical model) indicates client obeying prescription given by professional as an authority. Adherence (newer model) indicates client following plan arrived at by both the professional and client as a team. There should be a compromise between what may be recommended for a client and what they are willing to do. Expecting a client to do exactly what you prescribe risks alienating them to the point of having less of a positive influence on their future behaviors. Barriers to change Cost Embarrassment Family Responsibilities Fatigue Inconvenience Lack of family support Lack of proper equipment Facilities not available Other people Pain or discomfort Time Transportation Weather Work Responsibility Improving Program Adherence Dropout from a fitness program is more likely if 3 factors are characteristic of that program Fun high intense exercise is related to higher drop out rates Convenient Time of day Other obligation and goals out side of exercise must be considered Frequency Some may do better with 2 or 3 days a week Others may prefer the routine of exercising every day Duration Long workouts will have less adherence Safe length of lay off after injury may be indefinite More moderate or progressive changes in diet and exercise may encourage more permanent behavioral changes. Verbal Feedback As a coach or personal trainer, provide your athlete or client with specific feedback. Don't just say, "Good job", or "Do it better". Instead be more specific by telling them exactly what they are doing correctly or incorrectly (and precisely what they need to do to improve). Offer supportive comments during times when your client is not doing well (eg: missed workout or eating or cheating on dietary plan). You may want to ask "How did that make you feel?" and "What do think you should do next time?". Simplistic Behavior Change Model A) Antecedents: what cues precede behavior B) Behavior C) Consequences: what are the consequences Factors that Limit Performance Skill not well learned Inability to relax Inability to control arousal Lack of energy Difficulties in focusing attention Lack of confidence, or fear of failure Psychological Skills Training Arousal regulation Deep breathing Confidence building Review successful past performance Repetition (overlearning) Self Talk Increasing motivation and commitment Goal setting Attention or concentration skills Cue selection and focus Skill rehearsal Imagery

Characteristics of an Athlete Not Needing the Skills of a Sport Psychologist An athlete who is excelling in their sport and would not have reason to see a sports psychologist would have to be content with their performance. They would possess superior self-monitoring skills, yet they may not be fully aware of many aspects of their skills. They have probably developed some degree of automaticity when executing their given sport, yet are able to perceive the essential kinematic information necessary to make subtle adjustment in response to there environment. They have successfully developed the skill of anticipating the actions of an opponent. These athletes know situational probabilities and are able to plan their actions in advance. They have a organized and structured knowledge of their sport. They are able to effectively detect, locate, and recognize patterns from within their sport. Their expertise is specific to their task within their sport (Abernethy 1993). Exercise & Mental Health The National Institute of Mental Health recognizes exercise as a valid treatment for anxiety and depression. Levels of neurotransmitters such as serotonin, dopamine, and norepinephrine are higher in those who exercise. These, in turn, may elevate mood, reduce depression, and improve mental focus. Exercise or physical activity assists the psycho-physiological adaptation of emotional stress. Weight training, in particular, has shown to raise body image and global self-esteem. Exercise has been shown to improve mental function and is speculated to enhance creativity and problem solving ability. Exercise can be seen as one of the components essential for physical and mental health in today's society. Athlete Motivation Profile Standardized athlete motivation profile used by NFL, and other professional sports. Reports reliability of test. Measures components of: Competitiveness Self Control Coachability Institute of Athletic Motivation, One Lagoon Drive, Suite 141, Redwood Shores, CA 94065, (415) 598-0700 Reaction Time Keep opponent blind to next move as long as possible. Having a several options available or faking move can increase opponents reaction time. Body Dismorphic Disorder Body Dismorphic Disorder (BDD) is a compulsive obsessive ailment characterized by a preoccupation with an imagined physical defect in appearance or a vastly exaggerated concern about a minimal defect. The preoccupation causes significant impairment in the individuals life. Body Dysmorphic Disorder affects 1 in 50 people. List Order The first and last items in a series are best remembered. This can be applied when determining the best order to present information during coaching, teaching, or presenting information. Interestingly, a similar phenomenon had been studied by early kinesiologist, FE Nipher in 1876. FE Nipher, Assistant Professor of Physics in Washington University (1876). Probability of error in writing a series of numbers. American Journal of Science and Arts. 12(112), 79-80.