Assignment #2: Exercise and Mood

Transcription

1 Assignment #2: Exercise and Mood Student Name: Date: Assignment: (a). Take the POMS, score it, and graph your score using the forms in this packet. (b). Engage in 30 minutes of moderate to vigorous structured and continuous cardiovascular exercise (e.g., running, biking, swimming, etc). (c). Record your feeling states both pre- and post-exercise using the Exercise-Induced Feeling Inventory. (d). Record your heart rate before, during, and after exercise. Record your exercise intensity at 5, 15, and 25 minutes using the RPE [see assignment #1 for RPE]. (e). Discuss (in a 2-3 page double-spaced report) your feeling states from pre- to post-exercise by incorporating your personal experience, your exercise intensity, heart rate, POMS, and EFI scores and the lecture/text notes on exercise and mood.

2 (A). Profile of Mood States (POMS) Instructions. Below is a list of words that describe feelings people have. Using the scale below, read each statement and then place your answer in the blank space provided after each statement to indicate how you generally feel not at all a little moderately quite a bit extremely 1). friendly 23). unworthy 45). desperate 2). tense 24). spiteful 46). sluggish 3). angry 25). sympathetic 47). rebellious 4). worn out 26). uneasy 48). helpless 5). unhappy 27). restless 49). weary 6). clear-headed 28). unable to concentrate 50). bewildered 7). lively 29). fatigued 51). alert 8). confused 30). helpful 52). deceived 9). sorry for things done 31). annoyed 53). furious 10). shaky 32). discouraged 54). efficient 11). listless 33). resentful 55). trusting 12). peeved 34). nervous 56). full of pep 13). considerate 35). lonely 57). bad-tempered 14). sad 36). miserable 58). worthless 15). active 37). muddled 59). forgetful 16). on edge 38). cheerful 60). carefree 17). grouchy 39). bitter 61). terrified 18). blue 40). exhausted 62). guilty 19). energetic 41). anxious 63). vigorous 20). panicky 42). ready to fight 64). uncertain about things 21). hopeless 43). good natured 65). bushed 22). relaxed 44). gloomy

3 (A). Profile of Mood States (POMS) Subscale scoring: 1. vigor = poms7+poms15+poms19+poms38+poms51+poms56+poms60+poms anger = poms3+poms12+poms17+poms24+poms31+poms33+poms39+poms42+poms47+poms52+poms53+poms confusion = poms8+poms28+poms37+poms50+poms54+poms59+poms tension = poms2+poms10+poms16+poms20+poms22+poms26+poms34+poms fatigue = poms4+poms11+poms29+poms40+poms46+poms49+poms depression = poms5+poms9+poms14+poms18+poms21+poms23+poms32+poms35+poms36+poms44+poms45+ poms48+poms49+poms61+poms total score = depression+anger+confusion+tension+fatigue+vigor. Interpret your POMS score: Charting your POMS subscales: vigor anger confusion tension fatigue depression

4 (C). Exercise-Induced Feeling Inventory (EFI) Pre-exercise Instructions: Please use the following scale to indicate the extent to which each word below describes how you feel at this moment in time. Record your responses by filling-in the appropriate circle next to each word. 0 = Do Not Feel (DNF) 1 = Feel Slightly 2 = Feel Moderately 3 = Feel Strongly 4 = Feel Very Strongly (FVS) 1. Refreshed DNF FVS 2. Calm DNF FVS 3. Fatigued DNF FVS 4. Enthusiastic DNF FVS 5. Relaxed DNF FVS 6. Energetic DNF FVS 7. Happy DNF FVS 8. Tired DNF FVS 9. Revived DNF FVS 10. Peaceful DNF FVS 11. Worn-out DNF FVS 12. Upbeat DNF FVS Interpret your EFI Pre-Exercise Score:

5 (C). Exercise-Induced Feeling Inventory (EFI) Post-exercise Instructions: Please use the following scale to indicate the extent to which each word below describes how you feel at this moment in time. Record your responses by filling-in the appropriate circle next to each word. 0 = Do Not Feel (DNF) 1 = Feel Slightly 2 = Feel Moderately 3 = Feel Strongly 4 = Feel Very Strongly (FVS) 2. Refreshed DNF FVS 3. Calm DNF FVS 4. Fatigued DNF FVS 5. Enthusiastic DNF FVS 6. Relaxed DNF FVS 7. Energetic DNF FVS 8. Happy DNF FVS 9. Tired DNF FVS 10. Revived DNF FVS 11. Peaceful DNF FVS 12. Worn-out DNF FVS 12. Upbeat DNF FVS Interpret your EFI Post-Exercise Score:

6 (D). Exercise Recordings 1. Type of exercise: 2. Location: 3. Time and day: 4. Is this the typical time that you exercise? YES NO If no, when is your typical time? 5. Resting heart rate [immediately before exercise] = bpm 6. Exercising heart rate [during middle of exercise] = bpm 7. Cool-down heart rate [5-min after exercise] = bpm 8. RPE at 5-min = 9. RPE at 15-min = 10. RPE at 25-min = 11. Rate your workout: poor/bad excellent/great