2. exercise psy 8

winniesmith2's version from 2018-04-23 12:56

Section 1

Question Answer
What is perceived exertion?Subjective (individual) intensity of effort, strain, discomfort and/or fatigue experienced during physical exercise
What is perceived exertion used for? / advantages for quantifying, monitoring and regulating physical exertion • Easily administered and cost-effective tool for intra/interindividual comparisons of subjective feelings
Describe the global model of perceived exertion
RPE can be affected by what factorsphysiological, psychological and performance.
What is the perceptual response‘Externalisation of physiological and psychological  processes via the sensory afferent system’
Explain Borgs scale6-12 category scale. as heart rate =10X RPE, 200 (20 x 10) is the max heart rate for most people.
How many scales are theremany adaptations of Borg C210 scale for different groups, those who are blind, COPD, elderly
Why is RPE useful?because it has a strong linear relationship with heart rate and VO2.
What are the 4 practical applications of RPE1. Exercise prescription 2. Prediction of maximal physical capacity 3. Prediction of time to exhaustion 4. Longitudinal monitoring of training load
Why could RPE be a very useful tool in exercise prescription? / which populations could it be used for ? why may it more useful that HR monitoring? ex; Elderly populations, HR monitors might be too expensive, awkward to use on the individual.

Section 2

Question Answer
Describe estimation- production trials. 2 visits to the lab. 1st visit produce there RPE, 2nd estimate there RPE (blinded to the intensities, just have to estimate). Participants self-regulate exercise intensity to ‘produce’ the required intensity via adjustments in speed, gradient or resistance. This can then be used to prescribe exercise but not sufficient support to use these methods as the primary method of exercise prescription.
How do you predict maximal exercise capacity.Maximal exercise tests are physically demanding and may not be safe in clinical or elderly populations • Sub-maximal linear workload-RPE relationship can be extrapolated to provide predictions of maximal capacity (due to linear relationship). Only stress them to a RPE of 9 to 17.
Considerations when predicting maximal exercise capacity Estimation of Vሶ O2max in three trials • Error between trials smaller with more practice! Therefore being familiar to exercise and RPE scales is an important factor.
How would you estimate time to exhaustionConstant load exercise at 55-70% peak power output in either the hot (H) or the cold (C). RPE increases. Can see what RPE they are half way through exercise.
How can you use RPE for longitudinal monitoring of training loadsWhy is it that peoples subjective responses peak at certain times (look at exercises they have completed).
Other considertions of RPE • Large inter-individual differences in ratings between individuals • ‘Audience’ effect when assessing RPE in a group environment • Who is in the lab? (males, females - guys rated lower RPE when chatting with girls etc)

Section 3

Question Answer
3 domains for how people feel Mood (longer lasting feeling not specific to a certain activity), emotions (short lasting feeling; such as enjoyment from exercise etc), basic affect.
What is the affective response to exercise the core instinct, pleasure or displeasure from exercise.
How can the affective response to exercise be measured with the feeling scale . (very good to very bad). Can be measured before, during and after exercise.
why should we measure the affective response to exercise• Hedonic theory states that we are more likely to repeat behaviour that makes us feel good. Can we use this to enhance exercise adherence rates? what type of exercise would be most suitable?
Affective response and exercise intensity/ dual model theory. when exercising above ventilatory threshold, people felt worse. Turning point to feel worse. Below threshold there is no threat to homeostasis in the body (enjoyable) after the threshold homeostasis is in thret. negative response = queue to decrease intensity- Dual mode theory.
How about HIIT?Advocated as a “quick and easy” way to get fit - 10 X 1 min, 4 X 30 s, 4 X 4 min etc. • Intervals are at high intensity, but interspersed with rest (may influence intensity and enjoyment of exercise) • Does that influence the affective responses
Loughborough study on HIIT results Showed discrepancy 00• Participants felt indeed worse during HIIT. but enjoyed it more than CON. good feeling from pushing yourself.
How can we enhance affective responses during exercise?• Environment (social and physical) - Friends, nice parks, fitness classes (Focht 2009) • Music - Upbeat and individual (Karageorghis & Priest, 2012) • Supplements - Caffeine (Backhouse et al., 2011)