111 Guszkowska1.qxp
Transkrypt
111 Guszkowska1.qxp
Medycyna Sportowa © MEDSPORTPRESS, 2009; 2(6); Vol. 25, 95-105 Monika Guszkowska Zaanga¿owanie Autorów A – Przygotowanie projektu badawczego B – Zbieranie danych C – Analiza statystyczna D – Interpretacja danych E – Przygotowanie manuskryptu F – Opracowanie piœmiennictwa G – Pozyskanie funduszy ed . Zak³ad Psychologii, Akademia Wychowania Fizycznego Józefa Pi³sudskiego, Warszawa Faculty of Psychology, The Józef Pi³sudski University of Physical Education, Warsaw tio np roh ibit WP£YW JEDNORAZOWYCH ÆWICZEÑ FIZYCZNYCH NA POZIOM STANU LÊKU W ZALE¯NOŒCI OD RODZAJU WYSI£KU I DOŒWIADCZENIA Author’s Contribution A – Study Design B – Data Collection C – Statistical Analysis D – Data Interpretation E – Manuscript Preparation F – Literature Search G – Funds Collection THE IMPACT OF A SINGLE PHYSICAL EXERCISE ON STATE ANXIETY LEVEL RELATED TO THE TYPE OF PHYSICAL EXERCISE AND TRAINING EXPERIENCE S³owa kluczowe: æwiczenia fizyczne, stan lêku, rodzaj wysi³ku, doœwiadczenie, kobiety Key words: exercise, state anxiety, exertion type, experience, women ibu This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - ARTYKU£ ORYGINALNY / ORIGINAL ARTICLE -d istr Streszczenie 8484 0 2 37 op Word count: Tables: Figures: References: y is - for pe rs on Background. The impact of a single aerobic exercise on anxiety level is well documented in the literature. However, the findings concerning the anxiolytic effect of strength exercise are rather ambiguous. Also personal experience in exercise performance as a determinant of this effect seems controversial. The aim of the research was to evaluate the changes in anxiety level following a single physical exercise, and to study the relationship between the types of exercise applied (aerobic, strength, mixed) and training experience of the participants. Material and methods. 163 women aged 16-56 participated in the study. All of them were involved in recreational physical training in fitness clubs in Warsaw. The State-Trait Anxiety Inventory Form (STAI) and the author's own questionnaire were used for the study. Anxiety level was measured immediately before and 10 to 12 minutes after physical exercise. Results. The results indicate that anxiety level decreases to a different extent due to a single physical exercise, depending on the type of exercise applied. The decrease turned out most substantial in the subjects who performed mixed exercises such as (such as ABT and TBS), while in the women performing strength exercise no such decline was observed. Similarly, no decline of anxiety was observed in the subjects who did exercise for less than a month and conversely, the highest values for the decline were noted in those with training record of 2-3 months. Conclusions. Physical exercise may be an effective method of reducing anxiety level. With regard to anxiety level, results of one-time physical exercise vary and depend on type of physical effort and training experience of individuals. The responses to a single exercise vary depending on the type of exercise performed and the subjects' training record. Th is c Adres do korespondencji / Address for correspondence Monika Guszkowska 01-464 Warszawa, ul. A. Bo¿ka 8 m. 39 tel.: 0-606 39-21-61, e-mail: [email protected] Otrzymano / Received Zaakceptowano / Accepted 29.09.2008 r. 17.12.2008 r. - This copy is for personal use only - distribution prohibited. Summary al us This copy is for personal use only - distribution prohibited. - eo nly Wstêp. Wp³yw jednorazowych æwiczeñ tlenowych na stan lêku jest dobrze udokumentowany. Wyniki dotycz¹ce antylêkowych efektów æwiczeñ si³owych s¹ mniej jednoznaczne. Istniej¹ tak¿e kontrowersje dotycz¹ce roli doœwiadczenia jako determinanty wielkoœci efektu. Celem badañ by³o okreœlenie zmian w poziomie stanu lêku po jednorazowych æwiczeniach fizycznych w zale¿noœci od rodzaju æwiczeñ (tlenowe, si³owe, mieszane) oraz sta¿u treningowego. Materia³ i metody. Badaniami objêto 163 kobiety w wieku 16-56 lat, æwicz¹ce w klubach fitness. Wykorzystano Inwentarz Stanu i Cechy Lêku Spielbergera i wsp. oraz ankietê w³asn¹. Pomiar stanu lêku dokonywany by³ tu¿ przed wysi³kiem oraz 10-12 minut po jego zakoñczeniu. Wyniki. Wyniki wskazuj¹, ¿e jednorazowe æwiczenia fizyczne powoduj¹ spadek poziomu lêku, który jest zró¿nicowany w zale¿noœci od rodzaju æwiczeñ. By³ on najwiêkszy u osób podejmuj¹cych æwiczenia mieszane (ABT, TBC), nie wyst¹pi³ u kobiet wykonuj¹cych æwiczenia si³owe. Spadek poziomu stanu lêku nie wyst¹pi³ u kobiet æwicz¹cych nie d³u¿ej ni¿ miesi¹c; by³ najwiêkszy u osób æwicz¹cych od 2-3 miesiêcy. Wnioski. Æwiczenia fizyczne mog¹ byæ skutecznym sposobem obni¿ania poziomu stanu lêku. Reakcje na jednorazowe æwiczenia s¹ zró¿nicowane w zale¿noœci od rodzaju wysi³ku i doœwiadczenia æwicz¹cych. 95 Background Pozytywny wp³yw jednorazowego wysi³ku fizycznego o charakterze tlenowym na poziom stanu lêku jest od d³u¿szego czasu dobrze udokumentowany [1,2,3,4]. Po jednorazowych æwiczeniach obserwowano spadek poziomu lêku-stanu, utrzymuj¹cy siê do 4-6 godzin po ich zaprzestaniu [2,3,5]. Pozytywne zmiany obserwowano w grupach osób zdrowych, jak i pacjentów cierpi¹cych na zaburzenia lêkowe [6]. Æwiczenia fizyczne oddzia³uj¹ g³ównie na lêk somatyczny, czyli subiektywnie odbierane zmiany cielesne takie jak: odczucie napiêcia, nerwowoœæ, nudnoœci, bóle g³owy, przyspieszenie têtna. Efekty w sferze lêku poznawczego (wyobra¿anie sobie negatywnych okolicznoœci i zdarzeñ, martwienie siê o przysz³oœæ, trudnoœci w koncentracji uwagi) s¹ mniej wyraŸne [por. 2,7,8]. Wielkoœæ efektu antylêkowego zazwyczaj okazuje siê niezale¿na od wieku i stanu zdrowia osób badanych oraz zbli¿ona do innych sposobów redukcji stanu lêku jak trening autogenny [9,10] czy medytacja [11]. Porównywano tak¿e efekty æwiczeñ tlenowych ze spokojnym odpoczynkiem. Raglin i Morgan [12] wykazali, ¿e poziom stanu lêku spada zarówno po tlenowych æwiczeniach fizycznych, jak i spokojnym odpoczynku w grupie mê¿czyzn o umiarkowanej sk³onnoœci do reagowania lêkiem. Zmiany utrzymywa³y siê do 2-3 godzin po æwiczeniach fizycznych, ale po odpoczynku poziom lêku wraca³ do poziomu wyjœciowego po 20 minutach, co sugeruje, ¿e æwiczenia fizyczne prowadz¹ do d³u¿ej utrzymuj¹cych siê efektów. Podobne efekty przeciwlêkowe zaobserwowano po æwiczeniach fizycznych, medytacji i pozostawaniu w spokoju [11]. We wczeœniejszych badaniach w³asnych stwierdzono, ¿e po æwiczeniach rekreacyjnych o charakterze tlenowym (aerobic) nastêpuje u kobiet istotny spadek poziomu lêku-stanu. Wielkoœæ zmian wykazuje niewielkie zró¿nicowanie w zale¿noœci od nasilenia cechy lêku, typu p³ci psychologicznej, aktywnoœci zawodowej i klubu, w którym odbywaj¹ siê æwiczenia, ale nie ró¿ni siê w zale¿noœci od czêstotliwoœci æwiczeñ i wieku badanych kobiet [13]. Porównuj¹c efekty ró¿nych programów æwiczeñ, badacze doszli do wniosku, ¿e najwiêkszy spadek poziomu lêku nastêpuje po æwiczeniach rytmicznych, anga¿uj¹cych du¿e grupy miêœni, realizowanych co najmniej przez 20 minut, nie mniej ni¿ 3 razy w tygodniu oraz pozbawionych elementów wspó³zawodnictwa [3,5]. Kolejn¹ kwesti¹ jest to, czy korzyœci psychiczne pojawiaj¹ siê jedynie po æwiczeniach o charakterze tlenowym czy tak¿e si³owym. Wyniki badañ s¹ w tej kwestii zdecydowanie mniej jednoznaczne. I tak, po jednorazowych 50-minutowych æwiczeniach rekreacyjnego treningu podnoszenia ciê¿arów [14] stwierdzono brak zmian stanu lêku, u æwicz¹cych wzros³a natomiast œwiadomoœæ cia³a. W innych badaniach [15] porównywano skutecznoœæ æwiczeñ tlenowych (jazda na rowerze) oraz si³owych (trening podnoszenia ciê¿arów) o podobnej intensywnoœci, realizowanych przez 30 minut. Pomiar lêku odbywa³ siê bezpoœrednio przed æwiczeniami, bezpoœrednio po nich oraz w 20 i 60 minut po zakoñczeniu. Poziom lêku wzrós³ bezpoœrednio po æwiczeniach si³owych, ale wróci³ do poziomu wyjœciowego w kolejnych pomia- Evidence suggests that a single aerobic physical exercise favourably affects anxiety level [1,2,3,4]. Anxiety level is reported to decline after a single physical exercise and to last from 4 to 6 hours after following exertion [2,3,5]. This favourable effect was observed both in healthy individuals and in patients suffering anxiety disorders [6]. Physical exercise mainly affects somatic anxiety, namely the subjectively perceived physical reactions of the body, such as tenseness sensation, dizziness, nervousness, headaches and heart palpitation. The impact of physical exercise is reported to be smaller in case of cognitive anxiety (manifested by negative visions of the future as well as concentration difficulties [compare to 2,7,8]. Anxiolytic effect level does not usually depend on the subject's age or health status. and is similar to that obtained using other methods of treatment, such as autogenic training [9,10] or meditation [11]. The results of aerobic exercise were also compared to those obtained for relaxed resting. Raglin and Morgan [12] found out that anxiety level declined, both after aerobic exercise and after relaxed resting in men moderately prone to anxiety reactions. Anxiety reduction effect lasted from 2 to 3 hours following physical exercise, while after relaxed resting it diminished after 20 minutes, when anxiety reached its baseline level. These results suggest that the decline of anxiety due to physical exercise is maintained for a longer period of time. Similar anxiolytic effects were noticed for physical exercise, meditation and relaxation [11]. The existing research evidence indicates that recreational aerobic exercise results in significant decline of anxiety level in women. The scope of this decline depends on the state anxiety level, gender, the extent of professional involvement and the fitness centre the exercise is performed at, while it does not depend on the frequency of training sessions and age of the studied females [13]. When comparing the anxiolytic effects of various types of exercise, it was found that the highest decline of anxiety level was observed in case of rhythmical non-competitive workout involving bigger muscle groups, performed for at least 20 minutes no less than 3 times weekly [3,5]. Another issue is whether psychological benefits are due to aerobic exercises alone, or are caused by strength exercises as well. The study results concerning this issue are still ambiguous. For example, after a single 50 minutes long recreational weightlifting session [14] no change in anxiety level was observed, while the increase in body-self-consciousness was noticed. Another research [15] compared the effectiveness of aerobic exercise (exercise bike test) and strength exercise (weightlifting) of similar intensity and duration (30 minutes). Anxiety was measured directly before the exercise, immediately afterwards and after 20 and 60 minutes following the exercise. State anxiety level increased immediately after executing strength exercise, returned to its default value in subsequent measurements and declined one hour after the exercise. Some other research indicates that in case of strength exercises, the decline of anxiety level is delayed and occurs after 30 to180 minutes following exercise [16,17,18]. Th is c op y is for pe rs on al us eo nly -d istr ibu tio np roh ibit ed . Wstêp - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - Guszkowska M., Jednorazowe æwiczenia fizyczne a stan lêku 96 eo nly -d istr ibu tio np roh ibit ed . Hale and Raglin [19] compared acute anxiolytic effects of 50-minute long strength exercises and aerobic exercises (using a step) of similar moderate intensity. Anxiety measurement was applied directly before and 5 minutes after exercises during the first, fourth and eighth week of 16-week long training program. The results show that anxiety decreases both after strength and aerobic exercises. For both types of physical effort, a similar rate of decline was observed and this similarity remained steady between the first and the eighth week of the measurement. The baseline anxiety level of the trainees was a mediating variable in this experiment. In the subjects with high anxiety level prior to the exercise, this level was reduced after strength and aerobic exercise. In case of low baseline anxiety level, the decline was observed only for aerobic exercise. In our research [20], acute anxiolytic effects of 60minute long relaxing exercise (yoga), aerobic exercise (step) and body shaping TBC exercise involving higher volume of strength training elements was investigated. Anxiety declined after relaxing exercise and TBC training and did not decrease after aerobic exercise. The changes in anxiety level were also analysed for 60-minute long exercises including both aerobic (exercise biking) and strength exercises (gym training) of high intensity, performed in a changing sequence [21]. Anxiety was measured 5 minutes before, directly after the exercise, and 10 and 60 minutes following it. The sequence of exercises did not anxiety level. A significant decline of anxiety was recorded after 10 and 60 minutes following the exercise. No decline was observed immediately after the exercises. The research results are ambiguous, also with regard to the question whether positive effects of physical effort can occur during the first training or whether certain practice and several training sessions are required to obtain a decline of anxiety [10, 22,23,24]. Hale and Raglin [19] in their research revealed anxiolytic effect of aerobic exercise already after the first week of a four-month training program and the consecutive measurements did not show any changes in the decline rate (during the fourth and eighth week). Boucher and Landers [22] observed a significant decline of anxiety after a treadmill test, only for the sample of males who were regular runners, while in physically inactive males this effect turned out insignificant. In case of strength exercises, training experience did not impact the effect of physical effort on anxiety level and moods. The favourable changes were noticed only for the subjects exercising with moderate-intensity [17]. Another important issue concerns the mechanisms responsible for the decreasing in anxiety after physical exercise. Several explanatory hypotheses are offered by specialists. The first hypothesis (thermal hypothesis) refers to the fact that physical exercise causes an increase in body temperature (even to 40°C), which leads to reduction of muscle tension and hence to mental relaxation [2,3,25,26]. Similar effects were observed after therapeutic sessions in saunas, hot bath and physical effort [8]. Also some correlations were found between body temperature and changes in anxiety level, yet various additional Th is c op y is for pe rs on al us rach; natomiast spad³ w godzinê po æwiczeniach tlenowych. W innych badaniach spadek poziomu lêku po æwiczeniach si³owych tak¿e pojawia³ siê dopiero po pewnym czasie od ich zakoñczenia (30-180 minut) [16,17,18]. Hale i Raglin [19] porównali ostre efekty 50-minutowych æwiczeñ si³owych (podstawowy poziom treningu si³owego) i tlenowych (æwiczenia na stepie) o podobnej, umiarkowanej intensywnoœci. Pomiaru lêku dokonywano bezpoœrednio przed oraz 5 minut po æwiczeniach w pierwszym, czwartym i ósmym tygodniu trwaj¹cego 16 tygodni programu. Wyniki wskazuj¹, ¿e poziom lêku spada zarówno po æwiczeniach si³owych, jak i tlenowych. Wielkoœæ spadku jest podobna i nie zmienia siê miêdzy pierwszym a ósmym tygodniem. Zmienn¹ poœrednicz¹c¹ by³ wyjœciowy poziom lêku. U osób o wysokim wskaŸniku lêku przed æwiczeniami jego spadek nast¹pi³ zarówno po æwiczeniach tlenowych, jak i si³owych, natomiast przy niskim – jedynie po tlenowych. W badaniach w³asnych [20] porównywano efekty ostre 60-minutowych æwiczeñ relaksacyjnych (joga), tlenowych (step) oraz wzmacniaj¹cych i kszta³tuj¹cych sylwetkê, ze znacznym udzia³em æwiczeñ si³owych (TBC). Spadek lêku nast¹pi³ po zajêciach jogi i TBC, ale nie mia³ miejsca po æwiczeniach tlenowych. Dokonywano tak¿e analiz zmian zachodz¹cych po 60-minutowych æwiczeniach obejmuj¹cych zarówno æwiczenia tlenowe (jazda na rowerze), jak i si³owe (æwiczenia na si³owni przy u¿yciu przyrz¹dów), w zmienianej kolejnoœci o du¿ej intensywnoœci [21]. Poziom stanu lêku mierzono 5 minut przed, a tak¿e bezpoœrednio po æwiczeniach i 10 minut oraz godzinê po ich zakoñczeniu. Kolejnoœæ æwiczeñ nie odegra³a roli. Istotny spadek poziomu lêku notowano po 10 minutach i po godzinie od zakoñczenia æwiczeñ, ale nie bezpoœrednio po æwiczeniach. Wyniki badañ nie s¹ tak¿e jednoznaczne w kwestii tego czy pozytywne efekty pojawiaj¹ siê ju¿ u nowicjuszy, czy te¿ konieczny jest pewien sta¿ treningowy [10,22,23,24]. W badaniach Hale'a i Raglina [19], antylêkowy efekt æwiczeñ tlenowych pojawi³ siê ju¿ w pierwszym tygodniu czteromiesiêcznego programu i nie ulega³ zmianie w kolejnych pomiarach (w czwartym i ósmym tygodniu). W badaniach Bouchera i Landersa [22], znacz¹cy spadek poziomu lêku po biegu na bie¿ni nast¹pi³ jedynie u mê¿czyzn biegaj¹cych regularnie; nie osi¹gn¹³ poziomu istotnoœci u mê¿czyzn, którzy nie podejmowali aktywnoœci fizycznej. W przypadku æwiczeñ si³owych doœwiadczenie nie ró¿nicowa³o wielkoœci wp³ywu wysi³ku fizycznego na poziom lêku i nastrój. Korzystne zmiany wyst¹pi³y jedynie u osób æwicz¹cych z umiarkowan¹ intensywnoœci¹ [17]. Odrêbn¹ kwesti¹ s¹ mechanizmy odpowiedzialne za obni¿enie poziomu lêku po wysi³ku fizycznym. Badacze proponuj¹ kilka hipotez. Hipoteza termiczna odwo³uje siê do faktu, ¿e podczas æwiczeñ fizycznych nastêpuje podwy¿szenie temperatury cia³a nawet do 40°C, które prowadzi do spadku napiêcia miêœni, a w efekcie – do relaksacji psychicznej [2,3,25, 26]. W badaniach stwierdzono w tym zakresie podobn¹ efektywnoœæ takich zabiegów jak sauna, gor¹ca k¹piel i wysi³ek fizyczny [8]. Ustalano tak¿e istotne korelacje miêdzy zmianami w temperaturze cia³a - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - Guszkowska M., Acute bouts of exercise and state anxiety 97 eo nly -d istr ibu tio np roh ibit ed . procedures aimed at body temperature increase (external temperature increase, extra clothing) did not increase the anxiolytic effect and even decreased it [27]. Researchers suggest that more important that body temperature may be the temperature of the brain is more important than body temperature [5], and the increase in hypothalamic temperature results in tension reduction [2,25,26]. Other researchers emphasise the fact that participation in sports and physical activities results in a temporary mood improvement [3]. Bahrke and Morgan [11] in their paper prove that physical exercise, meditation and peaceful rest have a similar anxiolytic effects. Their common feature is breaking daily routine and elimination of stresogenic factors. Breus and O'Connor [28] reported that the anxiolytic effect observed after physical exercise in women with a high baseline anxiety level was not present during repeated experimental procedures when the female subjects were asked to continue thinking about their worries. Some study results show that rest and elimination of disturbing thoughts alone result in decrease of general tension and blood pressure [3,5]. There are interesting predictions concerning a decline of anxiety following physical exercise, derived from the opponent-process theory of Solomon [29]. According to this theory, emotional states act as opposing processes and strong negative emotions are followed by positive emotions. Whenever the emotions perceived deviate from their baseline levels, opponent process is started in order to restore a normal level of emotions. This process is relatively slow and unorganized. Before the baseline emotional level is restored, one perceives emotions contrary to these initiating the opponent process. This process is intensified when it is frequently activated while the primary emotional state duration is reduced and the following emotional reaction is intensified. Physical exercise is usually an unpleasant experience for the individuals who are used to a passive and sedentary lifestyle. Based on the opponent process rule, negative emotions emerging during the exercise are then transformed into a positive state of mind and become a new main stimulus to remain involved in physical exercise training. A repeated exposure to primary stimuli causes reduction of a primary emotional reaction (habituation or emotional tolerance) and increases the opponent effect. Therefore, repeating physical exercise results in the increase of a positive post-exercise emotional reaction. Based on this theory we may claim that: • affective reactions following physical exercise (most often positive, less frequently negative) should vary from the emotional states observed during the exercise (less positive, more negative); • the individuals, who do not practice on a regular basis, shall experience more intense negative emotions during the exercise and less positive emotions afterwards. The aim of our research was to determine the impact of a single physical exercise and the importance of different types of physical exercise and training experience. The following research questions were posed: 1. Does a single aerobic, strength and mixed physical exercise result in a significant decline of anxiety level in females? Th is c op y is for pe rs on al us a zmianami poziomu lêku, jednak ró¿ne dodatkowe zabiegi s³u¿¹ce podwy¿szeniu temperatury cia³a (odzie¿, temperatura otoczenia) nie zwiêksza³y antylêkowego efektu æwiczeñ, a nawet go zmniejsza³y [27]. Badacze sugeruj¹, ¿e istotna mo¿e byæ nie tyle temperatura wnêtrza cia³a, co mózgu [5]; wzrost temperatury podwzgórza powoduje spadek napiêcia [2,25,26]. Inni badacze akcentuj¹ fakt, ¿e osoba æwicz¹ca uwalnia siê podczas æwiczeñ od zmartwieñ i trosk [3]. Badania Bahrke'a i Morgana [11] dowodz¹, ¿e podobne efekty przeciwlêkowe daj¹ æwiczenia fizyczne, medytacja i pozostawanie w spokoju. Ich wspólnym elementem jest wy³amanie siê z codziennej rutyny, oderwanie od Ÿróde³ stresu. W badaniach Breusa i O'Connora [28] obserwowany wczeœniej u kobiet o wysokim poziomie lêku antylêkowy efekt æwiczeñ fizycznych znikn¹³, gdy powtórzono procedurê eksperymentaln¹, prosz¹c osoby badane, aby w trakcie æwiczeñ nie przestawa³y myœleæ o codziennych k³opotach. Wyniki badañ wskazuj¹, ¿e sam odpoczynek i uwolnienie siê od przykrych myœli powoduje spadek napiêcia i ciœnienia krwi [3,5]. Ciekawe predykcje dotycz¹ce spadku poziomu lêku po æwiczeniach fizycznych wynikaj¹ z teorii procesu opozycyjnego Solomona [29]. Zgodnie z t¹ koncepcj¹, stany emocjonalne funkcjonuj¹ na zasadzie procesów przeciwstawnych – po silnych emocjach negatywnych pojawiaj¹ siê pozytywne. Ilekroæ odczuwane emocje odbiegaj¹ od poziomu wyjœciowego, zostaje uruchomiony proces opozycyjny, którego zadaniem jest przywrócenie normalnoœci. Proces ten jest jednak doœæ powolny i bezw³adny. Zanim zostanie przywrócony poziom wyjœciowy, odczuwamy emocje przeciwne do tych, które uruchomi³y proces opozycyjny. Proces opozycyjny nasila siê, gdy jest czêsto uaktywniany, pierwotny stan emocjonalny siê skraca, a zostaje spotêgowana emocja reaktywna. Æwiczenia fizyczne s¹ nieprzyjemnym doœwiadczeniem dla osób prowadz¹cych siedz¹cy tryb ¿ycia. Podczas æwiczeñ powstaj¹ negatywne emocje, natomiast po ich zakoñczeniu, na zasadzie procesu opozycyjnego – pozytywne i one staj¹ siê g³ównym (nabytym) motywem kontynuowania æwiczeñ. Powtarzaj¹ca siê ekspozycja na bodŸce pierwotne powoduje zmniejszenie pierwotnej reakcji emocjonalnej (habituacja czy tolerancja emocjonalna) i nasila reakcjê opozycyjn¹. Powtarzanie æwiczeñ powoduje wiêc nasilanie pozytywnej reakcji emocjonalnej po æwiczeniach. Przewidywania dotycz¹ce aktywnoœci fizycznej, wywiedzione z tej koncepcji, s¹ nastêpuj¹ce: • reakcje afektywne po æwiczeniach (bardziej pozytywne, mniej negatywne) powinny byæ ró¿ne od tych wystêpuj¹cych w ich trakcie (mniej pozytywne, bardziej negatywne); • jednostki, które nie æwicz¹ regularnie, powinny doœwiadczaæ bardziej negatywnego afektu w trakcie æwiczeñ i mniej pozytywnego po ich zakoñczeniu. Celem podjêtych badañ by³o okreœlenie wp³ywu jednorazowych æwiczeñ fizycznych i jego zró¿nicowania w zale¿noœci od rodzaju æwiczeñ i sta¿u æwiczeñ. Poszukiwano odpowiedzi na nastêpuj¹ce pytania badawcze: 1. Czy po jednorazowych æwiczeniach fizycznych o charakterze tlenowym, si³owym i mieszanym zachodzi u kobiet istotny spadek poziomu lêku? - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - Guszkowska M., Jednorazowe æwiczenia fizyczne a stan lêku 98 2. Does the decline in anxiety level vary for different types of physical effort? 3. Does regular recreational physical training experience influence the relationship between physical exercise and anxiety decline? Materia³ i metody Material and methods Badania realizowane by³y w warunkach naturalnych. Objêto nimi ³¹cznie 163 kobiety w wieku 16-56 lat (M=29,28; SD=8,782), uczestnicz¹ce w ró¿nych formach zajêæ fizycznych w warszawskich klubach fitness. By³y to osoby, które po przyjœciu do klubu zadeklarowa³y gotowoœæ wziêcia udzia³u w badaniach. Bezpoœrednio przed podjêciem æwiczeñ badane wype³nia³y skalê stanu lêku Inwentarza Stanu i Lêku Spielbergera i wsp [30]. Nastêpnie 5 minut po ich zakoñczeniu udziela³y odpowiedzi na pytania ankiety dotycz¹cej zwyczajowej aktywnoœci fizycznej oraz æwiczeñ objêtych pomiarem, wype³nia³y skalê cechy lêku ISCL, a nastêpnie powtórnie skalê lêku-stanu. Tym samym drugi pomiar stanu lêku nastêpowa³ w 10-12 minut po zakoñczeniu æwiczeñ. Na podstawie odpowiedzi na pytania ankiety wydzielono trzy grupy badanych w zale¿noœci od rodzaju wysi³ku: • æwiczenia o charakterze tlenowym (indywidualne æwiczenia na bie¿ni, rowerze, steperze, grupowe æwiczenia tlenowe – aerobic, step, fat burning) (n=46); • æwiczenia o charakterze si³owym (indywidualne æwiczenia si³owe z u¿yciem przyrz¹dów) (n=21); • æwiczenia o charakterze mieszanym (wzmacniaj¹ce i kszta³tuj¹ce sylwetkê – ABT, TBC) (n=96). Ponadto okreœlono od jakiego czasu osoby badane systematycznie uczestnicz¹ w zajêciach fizycznych i w oparciu o to stworzono piêæ grup: • æwicz¹cych systematycznie nie d³u¿ej ni¿ od trzech tygodni (n=20); • oko³o jednego miesi¹ca (n=33); • od 2-3 miesiêcy (n=37); • od 4 miesiêcy do jednego roku (n=47); • od ponad roku (n=26). Natural field research was carried out. The research sample consisted of 163 women aged 1656 (M=29.28; SD=8.782), who participated in various forms of recreational physical training in Warsaw fitness clubs. All women agreed to participate in the exercise at the moment of joining the club. Right before the exercise, the participants answered the questions included in the State Anxiety Inventory by Spielberger's and colleagues [30]. Five minutes after the exercise they were asked about their daily physical activities and research exercise (questionnaire), filled in STAI trait anxiety scale and next again state anxiety scale. As a result of this procedure, second measurement of state anxiety took place 10 to12 minutes after finishing the research exercise. Based on their answers questionnaire the participants were allotted to three research groups with different types of physical effort: • aerobic exercises (individual fitness treadmill running exercise, exercise bike and stepping exercise, group aerobic exercise such as aerobic, step, fat burning) (n=46); • strength exercise (individual exercise on strength stations) (n=21); • mixed exercise (reinforcing and body shaping – ABT, TBC) (n=96). After determining how long the studied females had been participating in regular physical training, five additional groups were formed: • individuals practicing regularly no longer that 3 weeks (n=20); • individuals practicing regularly for approximately one month (n=33); • individuals practicing regularly for 2-3 month (n=37); • individuals practicing regularly from 4 month to 1 year (n=47); • individuals practicing regularly for over a year (n=26). pe rs on al us eo nly -d istr ibu tio np roh ibit ed . 2. Czy spadek ten jest zró¿nicowany w zale¿noœci od rodzaju wysi³ku? 3. Czy sta¿ w systematycznym podejmowaniu æwiczeñ fizycznych o charakterze rekreacyjnym ró¿nicuje ich wp³yw na stan lêku? Wyniki Results Anxiety level decline and type of physical effort Figure 1 shows the results of anxiety level measurement before and after exercise in the research groups, formed according to specific types of physical effort. The significance differences in measurement results was determined using a non-parametric Wilcoxon's signed-rank test. Additionally, effect size was calculated for significant differences according to the following formula: ES=(Mprzed – Mpo)/SDprzed ES=(Mbefore – Mafter)/SDbefore WskaŸnik o wartoœci poni¿ej 0,39 nale¿y uznaæ za ma³y (tzn. œwiadcz¹cy o niewielkim efekcie æwiczeñ), w granicach 0,40-0,69 za umiarkowany, zaœ powy¿ej 0,70 – za du¿y. Ponadto w ka¿dej grupie ob- The values below 0.39 were considered low (i.e. indicating a small effect of exercise), value 0.40 to 0.69 was considered moderate, while rates exceeding 0.70 was considered high. Moreover, the change Th is c op y is for Spadek poziomu stanu lêku a rodzaj wysi³ku Na Rycinie 1 przedstawiono wyniki pomiaru stanu lêku przed i po æwiczeniach fizycznych w grupach wyró¿nionych na podstawie charakteru wysi³ku fizycznego. Istotnoœæ ró¿nic w pomiarach okreœlano za pomoc¹ nieparametrycznego testu znaków rangowanych Wilcoxona. W przypadku istotnych zmian okreœlono tak¿e tzw. wielkoœæ efektu (effect size) wed³ug wzoru: - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - Guszkowska M., Acute bouts of exercise and state anxiety 99 us al on pe rs is c op y is for liczono wielkoœæ wspó³czynnika zmiany, odejmuj¹c od wyniku pomiaru przed zajêciami wynik pomiaru po zajêciach. Tym samym dodatnia wartoœæ wskaŸnika œwiadczy o spadku poziomu lêku. Okreœlono tak¿e zró¿nicowanie miêdzygrupowe poziomu stanu lêku przed i po zajêciach oraz wskaŸnika zmiany za pomoc¹ testu Kruskala-Wallisa. W grupie kobiet podejmuj¹cych æwiczenia o charakterze tlenowym stwierdzono spadek poziomu lêku po æwiczeniach, utrzymuj¹cy siê na poziomie tendencji (Z=1,746; p=0,081). WskaŸnik ES ma wartoœæ 0,21. W grupie kobiet realizuj¹cych æwiczenia si³owe nie stwierdzono istotnej zmiany w poziomie stanu lêku (Z=0,768; p=0,443; SE=0,06). Wykonywanie æwiczeñ o charakterze tlenowo-si³owym prowadzi do istotnego obni¿enia poziomu stanu lêku (Z=5,825; p<0,001; ES=0,69). Porównania miêdzygrupowe wskazuj¹ na istotne zró¿nicowanie poziomu lêku przed zajêciami (Chi2= 8,944; p=0,011) oraz wskaŸnika spadku poziomu lê- Th This copy is for personal use only - distribution prohibited. - Ryc. 2. Poziom stanu lêku przed i po æwiczeniach w zale¿noœci od doœwiadczenia Fig. 2. State anxiety pre- and post-exercise according to experience - This copy is for personal use only - distribution prohibited. tio np roh ibit eo nly -d istr ibu Ryc. 1. Poziom stanu lêku przed i po æwiczeniach w zale¿noœci od rodzaju wysi³ku Fig. 1. State anxiety pre- and post-exercise according to exertion type - This copy is for personal use only - distribution prohibited. - ed . This copy is for personal use only - distribution prohibited. - Guszkowska M., Jednorazowe æwiczenia fizyczne a stan lêku 100 coefficient value was calculated for each group by deduction of the post-exercise measurement result from the pre-exercise measurement result. Hence, a positive coefficient value is indicative of anxiety level decline. The between-group differences of the pre- and post-exercise anxiety level and change coefficient were also determined using the Kruskal-Wallis test. For the aerobic group the decline of anxiety level was observed after the exercise, which remained on the bias level (Z=1.746; p=0.081). The value of ES rate was 0.21. No significant change of anxiety was observed for the strength exercise group (Z=0.768; p=0.443; SE= 0.06). For the mixed exercise group (aerobic and strength), a significant decline of anxiety level was observed (Z=5.825; p<0.001; ES=0.69). The results of between-group comparisons reveal significant variability of anxiety level before exercise (Chi2=8.944; p=0.011) and anxiety decline rate (Chi2 ed . tio np roh ibit ibu -d istr nly Discussion us Dyskusja =13.325; p=0.01). Anxiety level after exercise did not significantly differ for the analysed groups. The highest pre-exercise anxiety level was observed in the mixed exercise group and the lowest one – in the females involved in strength exercise. Anxiety decline rate was the lowest in the females performing strength exercise, and the highest one – in the females involved in reinforcing and body shaping exercise. The next stage of the analysis consisted in defining the changes in anxiety level after exercise, depending on the subjects' training experience (Fig. 2). For the group who reported less than a month of training experience no significant decline of anxiety level was observed following the exercise (Z=0.829; p=0.407). Similar results were recorded for a group of a month-long training experience, while the mean rate of anxiety decline was a negative value. The participants regularly training for 2-3 months experienced a significant decline of anxiety level (5.020; p<0.001; ES=1.03). Only a little lower decline was recorded for a group with several month to one year training experience (Z=4.134; p<0.001; ES=0.67). A slightly lower decrease in anxiety level was noted in the group with training experience from several month up to one year (Z=2.303; p=0.021; ES=0.55). The between-group comparisons revealed significant differences in post exercise anxiety level (Chi2 =17.397; p=0.002); it was the highest in the subjects with the shortest training record and the lowest in those training from 2 to 3 months. Baseline anxiety levels were similar for all groups. Training experience significantly influenced anxiety level decline rate (Chi2 =16.986; p=0.002). It was the highest for 2 to 3 month practitioners and the lowest for the women who practiced for a month. eo ku (Chi2=13,325; p=0,01). Poziom stanu lêku po zajêciach nie ró¿ni siê istotnie. Najwy¿szy poziom stanu lêku przed zajêciami obserwujemy u badanych podejmuj¹cych æwiczenia mieszane, najni¿szy – u osób podejmuj¹cych æwiczenie si³owe. WskaŸnik spadku poziomu lêku przyjmuje najni¿sz¹ wartoœæ u osób podejmuj¹cych æwiczenia si³owe, najwy¿sz¹ – u kobiet realizuj¹cych æwiczenia wzmacniaj¹ce i kszta³tuj¹ce sylwetkê. W dalszym etapie analiz okreœlono zmiany w poziomie stanu lêku po zajêciach w zale¿noœci od sta¿u treningowego (Ryc. 2). U kobiet æwicz¹cych krócej ni¿ miesi¹c nie nast¹pi³ istotny spadek poziomu lêku po zajêciach ruchowych (Z=0,829; p=0,407). W grupie æwicz¹cych od oko³o miesi¹ca tak¿e nie zanotowano istotnych zmian w poziomie lêku, a œredni wskaŸnik jego spadku ma nawet wartoœæ ujemn¹. Badane æwicz¹ce systematycznie od 2-3 miesiêcy doœwiadczy³y znacz¹cego spadku poziomu lêku (5,020; p<0,001; ES=1,03). Nieco mniejszy spadek poziomu lêku zanotowano w grupie æwicz¹cych od kilku miesiêcy do roku (Z=4,134; p<0,001; ES=0,67). W grupie o najd³u¿szym sta¿u efekt, choæ istotny statystycznie, jest ju¿ s³abszy (Z= 2,303; p=0,021; ES=0,55). Porównania miêdzygrupowe wskazuj¹ na istotne zró¿nicowanie stanu lêku po æwiczeniach (Chi2= 17,397; p=0,002); jest on najwy¿szy u kobiet o najkrótszym sta¿u, najni¿szy – u kobiet æwicz¹cych od 2-3 miesiêcy. Wyjœciowy poziom lêku we wszystkich grupach jest wyrównany. Sta¿ treningowy istotnie ró¿nicuje natomiast wskaŸnik spadku poziomu lêku (Chi2=16,986; p=0,002). Uzyskuje on najwy¿sz¹ wartoœæ w grupie kobiet æwicz¹cych od 2-3 miesiêcy, najni¿sz¹ – u æwicz¹cych od miesi¹ca. Th is c op y is for pe rs on al Wyniki badañ dowodz¹, ¿e æwiczenia fizyczne mog¹ powodowaæ spadek poziomu lêku-stanu. Pozostaj¹ wiêc w zgodzie z rezultatami uzyskiwanymi w wielu wczeœniejszych badaniach. Równoczeœnie wskazuj¹, ¿e antylêkowy ostry efekt wysi³ku fizycznego mo¿e byæ zró¿nicowany w zale¿noœci od jego charakteru. By³ on najsilniejszy w przypadku æwiczeñ wzmacniaj¹cych i kszta³tuj¹cych sylwetkê, które ³¹cz¹ w sobie wysi³ek o charakterze tlenowym i beztlenowym. TBC (total body conditionning) to rodzaj treningu si³owego, który zmierza do kszta³towania miêœni ca³ego cia³a poprzez odpowiednio dobrane æwiczenia z wykorzystaniem ciê¿arków, hantli, pasów gumowych, dr¹¿ków. Æwiczenia maj¹ g³ównie charakter anaerobowy i umiarkowane tempo. Podczas zajêæ ABT (abdominal, buttocks, thighs) wykonywane s¹ æwiczenia kszta³tuj¹ce g³ównie miêœnie bioder, ud i poœladków. Zajêcia te maj¹ charakter grupowy, wykonywane s¹ przy muzyce pod kierunkiem instruktora. WskaŸnik wielkoœci efektu pozwala uznaæ, ¿e po tych æwiczeniach nast¹pi³ znaczny spadek poziomu lêku. Zmian takich nie zaobserwowano po æwiczeniach o charakterze stricte si³owym. By³y to æwiczenia realizowane indywidualnie na si³owni przy u¿yciu ró¿nych przyrz¹dów. Uzyskane rezultaty zgodne s¹ wiêc z wynikami tych badañ, w których nie potwierdzano antylêkowego efektu æwiczeñ anaerobowych. Stwierdzono na przyk³ad brak zmian stanu lêku po jednora- The study results show that physical exercise may cause a decline of state anxiety. They comply with the results from the previous research. Based on our research, we may also claim that the acute anxiolytic effect of physical effort varies depending on the type of effort. It was the strongest for the reinforcing and body shaping exercises, being a mixture of both aerobic and anaerobic exercises. Total Body Conditioning (TBC) is a strength training aimed at shaping whole-body muscles through sets of specific strength exercises with dumbbells, rubber bands and sticks. TBC is primarily an anaerobic and moderate pace workout. ABT (Abdominal, Buttocks, Thighs) training involves mainly exercises shaping specific muscle groups of the hips, thighs and buttocks. These are group and music accompanied workouts. The result scope rate enables to claim that these forms of training cause a significant decline of trainees' anxiety. Such changes were not observed after pure strength training including individual gym machine exercises. Our results are therefore consistent with the results of these investigations which do not confirm anxiolytic effects of anaerobic exercises. This was observed for example in case of single 50 minute long recreational dumbbells training [14]. In comparative research [15], anxiety level increased immediately after strength exercises, returned to its baseline values during subsequent measurements and - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - Guszkowska M., Acute bouts of exercise and state anxiety 101 eo nly -d istr ibu tio np roh ibit ed . declined after one hour following aerobic exercises. Various results were observed depending on the baseline anxiety level – for the individuals with a high pre-exercise anxiety level, the decline in anxiety occurred both after aerobic and anaerobic exercises. For the individuals with a low baseline anxiety level, the decline was observed only following aerobic exercises [19]. The time of the second measurement may also be an important factor. Post-exercise anxiety decline in case of strength workouts was noticeable only after some time following the exercise – from 30 to 180 minutes [17,18]. In our research, the second measurement was carried out already after 10 to 12 minutes following the exercise and it is possible that this rest period was too short for anxiolytic effect to be revealed. Yet, more intriguing is the fact that no significant improvement of the trainees' state of mind was observed following the aerobic exercise group (the difference reached bias level only). This might have been due to a small sample, however the result rate value was low (0.21). How could we explain the fact that aerobic exercise, usually considered to have the most beneficial emotional effect, caused no significant decline of anxiety level? First, we should underscore that not all results of previous research confirm the anxiolytic effects of aerobic exercises. Sometimes the anxiolytic effects of mixed exercises proved to be stronger [20]. Secondly, the time of measurement taking may be significant. Sometimes no decline of anxiety was observed immediately after aerobic exercises of moderate and high intensity, while the anxiolytic effect occurred 30 and 60 minutes after finishing the workout [31]. A similar pattern was observed by Raglin, Turner, Eksten [15], Raglin and Wilson [32]. The decline of anxiety level after biking workout occurred within an hour after finishing it [10]. On the other hand, beneficial mental changes were sometimes observed already after 10 minutes, but not immediately after ceasing the exercise [21]. Hale and Raglin [19] noticed a significant decline of anxiety level already 5 minutes after completing exercises. Another key factor that should be taken into account with regard to anxiety decline is the duration of exercise sessions. Most frequently, it is suggested that physical exercise should last at least 20 minutes to bring about any beneficial result [2]. The studied female subjects reported the duration of their workout sessions. Over half of them were involved in individual anaerobic exercise, performed no longer than 30 minutes per session, while almost 90% of ABT and TBC trainees exercised 45-60 minutes per session (i.e. the time of fitness class). As for aerobic exercises, two thirds of trainees did them for about an hour and one fifth – for over an hour. We shall underscore that in case of natural field research, a complete standardisation of research conditions is not possible, hence the differences in training sessions times. Another variable that could impact our results (and was not controlled in the research) was exercise intensity. We may assume that it depended on the trainees' personal engagement and their preferences concerning effort intensity. This does not exclude group workouts where trainees may also get more or less involved in the session. The results concerning Th is c op y is for pe rs on al us zowych 50-minutowych æwiczeniach rekreacyjnego treningu ciê¿arów [14]. W badaniach porównawczych [15] poziom lêku wzrós³ bezpoœrednio po æwiczeniach si³owych, ale wróci³ do poziomu wyjœciowego w kolejnych pomiarach; natomiast spad³ w godzinê po æwiczeniach tlenowych. Notowano tak¿e zró¿nicowane wyniki w zale¿noœci od wyjœciowego poziomu lêku – u osób o wysokim wskaŸniku lêku przed æwiczeniami jego spadek nast¹pi³ zarówno po æwiczeniach tlenowych, jak i si³owych, natomiast przy niskim – jedynie po tlenowych [19]. Czynnikiem, który móg³ odegraæ pewn¹ rolê jest czas dokonywania drugiego pomiaru. Spadek poziomu lêku po æwiczeniach si³owych czêsto nastêpowa³ dopiero po pewnym czasie od ich zakoñczenia (30180 minut) [17,18]. W obecnych badaniach pomiar by³ przeprowadzany w 10-12 minut po zakoñczeniu æwiczeñ, wiêc efekt antylêkowy móg³ siê jeszcze nie ujawniæ. Bardziej intryguj¹ce jest jednak to, ¿e nie stwierdzono wyraŸnej poprawy samopoczucia po æwiczeniach o charakterze tlenowym; ró¿nica osi¹gnê³a jedynie poziom tendencji. Mo¿na oczywiœcie wzi¹æ pod uwagê niewielk¹ liczebnoœæ grupy, jednak wskaŸnik efektu osi¹gn¹³ nisk¹ wartoœæ (0,21). Jak mo¿na wyjaœniæ fakt, ¿e po æwiczeniach o charakterze tlenowym, które zazwyczaj s¹ wskazywane jako przynosz¹ce najwiêksze korzyœci w sferze emocjonalnej, nie nast¹pi³ istotny spadek poziomu lêku? Po pierwsze, nie wszystkie wyniki wczeœniejszych badañ jednoznacznie dowodz¹ antylêkowego efektu æwiczeñ tlenowych; niekiedy jest on s³abszy ni¿ w przypadku æwiczeñ o charakterze mieszanym [20]. Po drugie, istotny mo¿e byæ czas dokonywania pomiaru. Bezpoœrednio po æwiczeniach tlenowych o umiarkowanej i du¿ej intensywnoœci nie stwierdzano niekiedy redukcji lêku, efekt ujawni³ siê natomiast 30 i 60 minut po zakoñczeniu æwiczeñ [31]. Podobny efekt zaobserwowali Raglin, Turner, Eksten [15] oraz Raglin i Wilson [32]. Spadek poziomu lêku po sesji jazdy na rowerze pojawi³ siê po godzinie od zaprzestania æwiczeñ [10]. Z drugiej strony w innych badaniach korzystne zmiany zaobserwowano ju¿ po 10 minutach, ale nie bezpoœrednio po zaprzestaniu æwiczeñ [21]. Hale i Raglin [19] stwierdzili istotny spadek poziomu lêku ju¿ 5 minut po zakoñczeniu æwiczeñ. Czynnikiem, który nale¿y braæ pod uwagê, jest te¿ czas trwania æwiczeñ. Najczêœciej uwa¿a siê, ¿e powinny one trwaæ co najmniej 20 minut [2]. Badani okreœlali, jak d³ugo æwiczyli. Ponad po³owa kobiet podejmuj¹cych indywidualnie wysi³ek o charakterze anaerobowym æwiczy³a nie d³u¿ej ni¿ 30 minut, podczas gdy niemal 90% osób uczestnicz¹cych w zajêciach ABT i TBC æwiczy³o 45-60 minut, gdy¿ tyle trwaj¹ zazwyczaj te zajêcia. W przypadku æwiczeñ tlenowych czas by³ najbardziej zró¿nicowany: dwie trzecie osób æwiczy³o oko³o godziny, jedna pi¹ta powy¿ej godziny. W przypadku badañ realizowanych w warunkach naturalnych, ujednolicenie warunków nie jest mo¿liwe. Kolejn¹ zmienn¹, która mog³a zawa¿yæ na uzyskanych rezultatach, a nie by³a w tych badaniach kontrolowana, jest intensywnoœæ æwiczeñ. Mo¿na uznaæ, ¿e by³a ona zmienna indywidualnie i prawdopodobnie zgodna z preferencjami æwicz¹cych. Nawet podczas zajêæ grupowych ich uczestniczki mog¹ æwiczyæ - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - Guszkowska M., Jednorazowe æwiczenia fizyczne a stan lêku 102 eo nly -d istr ibu tio np roh ibit ed . aerobic exercise are ambiguous with regard to this issue. Research results indicate both beneficial effects regardless to exercise intensity [33], and lack of beneficial changes after high intensity exercises [34]. In most cases it is recommended that one should apply moderate intensity exercise [2] adjusted to the physical capacity and preferences of the trainee. On the other hand, Focht [35] claims significant decline of anxiety regardless to the intensity level of strength exercise (preferred and proscribed intensity) and time of measurement (5, 20, 60, 120 minutes after the exercise), but only for high default anxiety level trainees. As for the issue of how training experience impacts anxiety decline, the research results show that the highest decline was observed in the females who had been training for 2-3 month. In case of those with longer training record, the results were still significant, but remained at a moderate level. No anxiety decline was observed for the trainees exercising less than a month. These results partially confirm Solomon's opponent-process theory [29], which assumes that the longer the training record, the better the results of exercise are. Boucher and Landers [22] also found a significant decline of anxiety level following treadmill run only in regular male runners, while for non-runners this decline was insignificant. This result is not supported by the research of Petruzzello, Jones and Tate [36]. In their study a similar decline was noticed following 24-minutes exercise bike ride both for the regular runners and nontraining individuals. The favourable mood changes process met the researchers' expectations. A slight decline of negative mood during the exercise was observed for active males, while a significant mood improvement was noticed after the exercise. For the non-training males, physical exercise caused significant mood deterioration (during the exercise), and the values returned to their baseline levels on completing the workout [36]. On the other hand, Hale and Raglin [19] observed anxiolytic effect of aerobic exercise already during the first week of a four – month training program, and this effect did not change during the fourth and eighth week of the program. The decline of anxiolytic effect for women with the longest training record could probably be explained by expiration of the opponent-process, but this issue obviously requires further research. It is worth mentioning that training experience of female trainees from different experimental groups was similar. The groups formed according to various training records were also similar as for the baseline values of anxiety level and anxiety traits. Both of these variables were considered to have a potential to impact anxiolytic effect. Attention should be paid to the duration of the research workout as a factor responsible for the level of anxiety decline. The proportion of female trainees exercising no longer than 30 minutes was the biggest in the group with the shortest training record (one fourth). The highest proportion of those who participated in training sessions lasting over an hour was present in the group with the longest training record. If the correlation between the time of exercise and anxiety decline values is non-linear, which is suggested by some research results [3], the above mention- Th is c op y is for pe rs on al us mniej lub bardziej intensywnie. Wyniki dotycz¹ce wysi³ków tlenowych w tej kwestii nie s¹ jednoznaczne. Rezultaty badañ wskazuj¹ zarówno na korzystne efekty, bez wzglêdu na intensywnoœæ æwiczeñ [33], jak i brak korzystnych zmian po æwiczeniach o du¿ej intensywnoœci [34]. Najczêœciej zaleca siê, by æwiczenia mia³y intensywnoœæ umiarkowan¹ [2] i dostosowan¹ do wydolnoœci fizycznej i preferencji æwicz¹cego. Z kolei w badaniach Fochta [35], stwierdzono istotny spadek poziomu lêku niezale¿nie od intensywnoœci æwiczeñ si³owych (intensywnoœæ preferowana i narzucona) i czasu pomiaru (5, 20, 60, 120 minut po æwiczeniach), ale tylko u osób z wyjœciowym wysokim poziomem stanu lêku. Wyniki dotycz¹ce zró¿nicowania efektu w zale¿noœci od sta¿u treningowego wskazuj¹, ¿e najwiêksze korzyœci pojawi³y siê u kobiet æwicz¹cych od 2-3 miesiêcy. Przy d³u¿szym okresie æwiczeñ by³y istotne, ale utrzymywa³y siê na poziomie umiarkowanym, natomiast nie wyst¹pi³y u badanych æwicz¹cych systematycznie nie d³u¿ej ni¿ miesi¹c. Takie rezultaty czêœciowo potwierdzaj¹ teoriê procesu opozycyjnego Solomona [29], która pozwala przypuszczaæ, ¿e wraz ze wzrostem sta¿u nasilaæ siê bêd¹ pozytywne efekty æwiczeñ. Podobnie w badaniach Bouchera i Landersa [22], znacz¹cy spadek poziomu lêku po biegu na bie¿ni nast¹pi³ jedynie u mê¿czyzn biegaj¹cych regularnie; nie osi¹gn¹³ poziomu istotnoœci u osób, które nie biegaj¹. Takiego potwierdzenia w zakresie zmian lêku nie uzyskali natomiast Petruzzello, Jones i Tate [36] – spadek lêku po 24-minutowej jeŸdzie na rowerze by³ podobny w grupie mê¿czyzn systematycznie biegaj¹cych i tych, którzy nie æwicz¹. Zmiany nastroju przebiega³y natomiast zgodnie z przewidywaniami. U mê¿czyzn aktywnych obserwowano niewielki spadek efektu negatywnego w trakcie æwiczeñ, natomiast po æwiczeniach – wyraŸn¹ poprawê nastroju. W grupie mê¿czyzn, którzy nie podejmowali aktywnoœci fizycznej, podczas æwiczeñ nast¹pi³o wyraŸne pogorszenie nastroju, który po wysi³ku wróci³ do poziomu wyjœciowego [36]. Z kolei Hale i Raglin [19] obserwowali antylêkowy efekt æwiczeñ tlenowych ju¿ w pierwszym tygodniu czteromiesiêcznego programu i nie ulega³ on zmianie w czwartym i ósmym tygodniu. Zmniejszenie efektu u kobiet z najd³u¿szym sta¿em treningowym mo¿na prawdopodobnie wyjaœniæ stopniowym wygasaniem procesu opozycyjnego, choæ kwestie te wymagaj¹ oczywiœcie dalszych badañ. Warto podkreœliæ, ¿e w grupach kobiet podejmuj¹cych æwiczenia fizyczne o ró¿nym charakterze, sta¿ treningowy by³ podobny. Grupy wydzielone na podstawie sta¿u nie ró¿ni³y siê te¿ pod wzglêdem wyjœciowego poziomu lêku i cechy lêku, które to zmienne mog³yby byæ brane pod uwagê jako ewentualne moderatory efektu antylêkowego. Nie mo¿na natomiast wykluczyæ wp³ywu czasu æwiczeñ. Odsetek pañ æwicz¹cych nie d³u¿ej ni¿ 30 minut by³ najwy¿szy w grupie o najkrótszym sta¿u (jedna czwarta). Z kolei w grupie badanych o najd³u¿szym sta¿u obserwujemy najwiêkszy odsetek æwicz¹cych powy¿ej godziny. Jeœli zale¿noœæ miêdzy czasem æwiczeñ a spadkiem poziom lêku jest krzywoliniowa, co sugeruj¹ wyniki niektórych badañ [3], powy¿sze ró¿nice mog³y czêœciowo wp³yn¹æ na wielkoœæ efektu. Wiele kwestii pozostaje wiêc nierozstrzygniêtych. Czêœciowo wynika to z faktu, ¿e badania by³y prowa- - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - Guszkowska M., Acute bouts of exercise and state anxiety 103 ed differences might have partially impacted the level of anxiolytic effect. As we see, many issues are still not fully explained. One of the reasons is the fact that our research was carried out as a natural field study, Mills' inductive method of agreement could not be applied and not all the confounding variables (such as workout intensity, exact duration) could be controlled. On the other hand, the important advantage of these type of research is the measurement carried out under real conditions, not in the artificial laboratory environment. The study participants joined training classes and they could decide about the workout intensity. They were neither randomly selected, nor allotted to certain groups according to the researcher's decision. We shall remember that they come to the club not to take part in the research, but to exercise and relax. The results prove that under real conditions the workout intensity is usually lower compared to that applied in fully controlled experiments [23,35]. Under natural conditions, a lower methodological precision is accepted in order to gain ecological accuracy [37,35]. -d istr ibu tio np roh ibit ed . dzone w warunkach naturalnych, w których nie jest mo¿liwe realizowanie eksperymentu zgodnie z kanonem jedynej ró¿nicy i kontrolowanie wszystkich potencjalnych zmiennych moderuj¹cych czy zak³ócaj¹cych (intensywnoœæ æwiczeñ, czas trwania itp.). Istotn¹ zalet¹ takich badañ jest jednak to, ¿e dokonuje siê pomiaru efektu w rzeczywistym œwiecie, nie zaœ w laboratorium. Badani (tak jak w ¿yciu) uczestnicz¹ w wybranych osobiœcie, a nie narzuconych losowym podzia³em na grupy, formach æwiczeñ o preferowanej, a nie ustalonej z góry przez badacza, intensywnoœci. Przychodz¹ do klubu, ¿eby poæwiczyæ, a nie wzi¹æ udzia³ w badaniach naukowych. Wyniki badañ wskazuj¹, ¿e w warunkach naturalnych intensywnoœæ æwiczeñ jest zazwyczaj mniejsza ni¿ w badaniach eksperymentalnych [23,35]. W badaniach realizowanych w warunkach naturalnych kosztem metodologicznej precyzji zyskuje siê wiêc trafnoœæ ekologiczn¹ [37,35]. Wnioski Conclusions eo nly The research results enable to draw the following conclusions: 1. A single physical exercise causes a decline of anxiety level; the result depends on the type of physical effort: the impact was significant in case of body reinforcing and shaping exercise (mixed physical effort) and it was not observed for strength exercises. 2. Training experience impacts the rate of post-exercise anxiety decline.The decline was not observed in the females who practised regularly for less than a month, while the highest anxiety reduction was observed for the trainees with 2-3 month training experience. al us Wyniki przeprowadzonych badañ prowadz¹ do nastêpuj¹cych wniosków: 1. Jednorazowe æwiczenia fizyczne powoduj¹ spadek poziomu stanu lêku; efekt jest jednak zró¿nicowany w zale¿noœci od rodzaju wysi³ku: najwiêkszy w przypadku æwiczeñ wzmacniaj¹cych i modeluj¹cych sylwetkê (wysi³ek mieszany), nie wystêpuje po wysi³ku o charakterze si³owym. 2. Doœwiadczenie modyfikuje wielkoœæ spadku poziomu lêku po æwiczeniach. Nie pojawia siê on u kobiet æwicz¹cych systematycznie nie d³u¿ej ni¿ od miesi¹ca; jest najsilniejszy przy sta¿u 2-3 miesiêcy. on Piœmiennictwo / References Th is c op y is for pe rs 1. Morgan WP. Affective beneficence of vigorous physical activity. Med Sci Sports Exerc 1985; 17: 94-100. 2. 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Gauvin L, Rejeski WJ, Norris JLA. A naturalistic study of the impact of acute physical activity on feeling states and affect in women. Health Psychol 1996; 15: 391-397. for pe rs Badania realizowane w ramach tematu statutowego AWF Ds. 99 „Aktywnoœæ ruchowa m³odych kobiet a ich samopoczucie psychiczne i radzenie sobie ze stresem”, finansowanego przez Ministerstwo Nauki i Szkolnictwa Wy¿szego. The study conducted within the framework of the research “Physical activity of young women and their psychological well-being and stress management” – statutory project of the Jozef Pilsudski University of Physical Education, Warsaw, Poland (DS 99) financed by the Polish Ministry of Science and Higher Education. y is op is c Th - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - This copy is for personal use only - distribution prohibited. - Guszkowska M., Acute bouts of exercise and state anxiety 105