7.2.1 Psychological benefits of exercise

• Mental health is defined as a state of psychological and emotional stability
• What stress hormone is reduced during exercise?

  Cortisol
• Achieving fitness goals through exercise can boost self-esteem.

  True
• Well-being focuses solely on an individual's internal state.

  False
• Exercise can reduce feelings of stress and anxiety.

  True
• Exercise releases endorphins that improve mood and reduce feelings of stress and anxiety
• Exercise is an effective way to maintain good mental health and well-being.


  True
• Physical activity increases the production of serotonin and dopamine, which help fight depression
• Regular exercise, such as hitting the gym, can improve self-esteem by showing progress in fitness
• Exercise enhances cognitive function by increasing blood flow and oxygen to the brain.


  True
• Increased serotonin and dopamine levels from exercise help elevate mood and combat depression.

  True
• What are some key psychological benefits of exercise that positively impact mental well-being?

  Stress reduction, mood improvement, self-esteem enhancement
• Achieving fitness goals and improving physical appearance can enhance self-esteem and body image.


  True
• Endorphins are natural painkillers and mood elevators released during exercise to reduce stress and promote well-being.elevators
• How does improved sleep quality from exercise benefit mental health?

  Better mood regulation and decreased stress
• Match the psychological benefit of exercise with its mechanism:

  Stress Reduction ↔️ Releases endorphins, lowers cortisol

  Mood Improvement ↔️ Increases serotonin and dopamine

  Self-Esteem Enhancement ↔️ Achieves fitness goals, improves appearance
• Aerobic exercise was found to be as effective as antidepressants in treating major depressive disorder in a randomized controlled trial by Blumenthal
• Well-being encompasses both internal and external factors.


  True
• Exercise increases the levels of serotonin and dopamine
• How does exercise improve mood and self-esteem?

  Increases feelings of accomplishment
• Which neurotransmitters are increased during exercise to improve mood?

  Serotonin and dopamine
• What are the key ways exercise can benefit mental health?

  Reduces stress, improves mood
• How does exercise enhance cognitive function?

  Increases blood flow to brain
• What hormone is lowered during exercise to reduce stress?

  Cortisol
• What is an example of how exercise can positively impact mental well-being?

  Going for a brisk walk
• What is the focus of mental health as opposed to well-being?

  Internal state
• What psychological benefit results from achieving fitness goals?

  Self-esteem enhancement
• What hormone released during exercise helps lower stress levels?

  Endorphins
• Which neurotransmitters are increased by physical activity to improve mood and combat depression?

  Serotonin and dopamine
• Match the mechanism of exercise with its effect on mental health:

  Endorphin Release ↔️ Reduces stress and anxiety

  Neurotransmitter Modulation ↔️ Combats depression and improves cognitive function

  Reduced Stress Hormones ↔️ Lessens anxiety and promotes relaxation

  Improved Sleep ↔️ Better mood regulation and decreased stress
• Exercise lowers levels of stress hormones such as cortisol, which in turn reduces anxiety and promotes relaxation.


  True
• What is the role of cortisol in stress reduction during exercise?

  Lower levels reduce anxiety
• What did the systematic review by Penedo & Dahn (2005) find regarding exercise and mental health?

  Reduced depression, anxiety, improved self-esteem
• Arrange the following psychological benefits of exercise in order of their primary effect:

  1️⃣ Reduces stress and anxiety

  2️⃣ Improves mood and self-esteem

  3️⃣ Enhances cognitive function
• Exercise reduces stress by releasing endorphins and lowering cortisol
• Match the psychological benefit of exercise with its description:

  Stress Reduction ↔️ Lowers cortisol levels

  Mood Improvement ↔️ Increases serotonin levels

  Self-Esteem Enhancement ↔️ Achieving fitness goals
• Regular exercise boosts self-confidence and improves overall mood by increasing feelings of accomplishment and well-being.


  True
• Match the psychological benefit with its mechanism:

  Stress Reduction ↔️ Releases endorphins, lowers cortisol

  Mood Improvement ↔️ Increases serotonin and dopamine

  Self-Esteem Enhancement ↔️ Achieving fitness goals
• Achieving fitness goals boosts self-confidence and improves body image.

  True
• Match the concept with its description:

  Mental Health ↔️ Psychological and emotional stability

  Well-being ↔️ Positive state of mind and body