UNIVERSITYOFCALIFORNIA,DAVIS

COLLEGEOFBIOLOGICALSCIENCES
EXERCISEBIOLOGYMAJORinNPBDEPT

EXB10:ExerciseandFitness:PrinciplesandPractice
JamesD.Shaffrath,MD

Lecture5:
Exercise,Stress,andMentalHealth
I. PostscriptandTransitionfromLastLecture:AProblemofScientificMethodology:
1.SelfSelectionwillmakeusconfuseexerciseadaptationswithpreexisting(genetic)characteristics
2.SelfSelection:inpopulationsofanimals(includinghumans)withbehavioralalternatives,
individualswillpreferentiallyengageinactivitiesatwhichtheyexcel.
3.ExamplesofSelfselection
a.Rodentsofferedarunningwheelvs.atubofwater,willchose?
b.WhyareNBAbasketballplayerssomuchtallerthanthepopulationaverage?
c.?CTbrainscansofthosewithahighleveloffitness(figureattheendoflastlecture)
II. TodaysTopicNeedsNoIntroduction:Stress
A. Stress Theperceptionofasubstantialimbalancebetweenatasksdemands(physicalor
psychological)andonesabilitytorespond,underconditionswherefailureto
meetthat
demandhasimportantconsequences
1.Notethatpsychologicalstresshasaperceptualcomponent:oneisevaluating(oftenunconsciously)
atleast3things:1)thedemandsofthesituationortask;2)onesresponsecapabilities,and;3)the
importanceofthetask,orconsequencesoffailure.
B. Stressisaninternalsubjectivestate;itvariesbetweenindividuals,tasks,andfromtimetotime
1.Whatisstressfulforoneindividualmaynotbestressfultoanother
2.Oneindividualmaybeverystressedbymathematicalchallenges,buthappywithpublicspeaking
3.Andtheamountofstressthatoneexperiencesinthesamesituationmayvarybetweenexposures,
basedononescurrentappraisalofhis/herresponsereservesvs.thesituationsdemands.
C.StressisNeitherGoodorBad;itisaPowerful,MotivatingFactofLife
1.Eliminationofstressfromoneslifeisanimpractical,unhealthygoal(anopiumdream)
2.Trustyourstress
a.Ourunconsciousappraisalsareoftenhighlyaccurate;bringyourstresstofullawareness
b.Iseemtofeelthistaskmaybebeyondme;Why?
i.ToobigaTask?NotenoughReserves?ToogreataConsequence?
D. OtherAversiveEmotionalStatesDiscussedNextLecture(Fear,Anxiety,Depression)

III. SomePracticalToolsforManagingStressandAnxiety
A. Stop;TakeaDeepBreath
1. Precipitousactionoftenworsensstress/anxiety
2. Focusondeep,relaxedbreathing,andmusculartension(clench/release)
B. CanYouReDesigntheTask,yourResources,ortheConsequences?
C.Exercise(singlebouts,acute)
1. Aslittleas10minutesofmoderateexerciseaffectsdailyemotionaltone(shorttermmood)
2. >20minutesofmoderate,aerobicexerciselessensanxietyandanincreasesselfefficacy
D. ChronicAnxietyorDepressedMoodxWeeks?TalktoaTrustedProfessional
IV. BalancingStressandRecovery:ABankingAnalogy
A.Allhumanshavefinite(limited)reservesofenergy,wakefulness,attention,andmotivation
B.Ifeventsperceivedasstressfulmakewithdrawalsfromthesereserves
C.Itfollowsthatwemustmakedepositsofrest,relaxation&sleepinordertorecoverourability

D.TofacethefuturestressesthatLifeinevitablybrings.