Mind-Body Exercise (CH 13)

What can mind body exercise, when taught appropriately and individually, assist in management of?

-A number of chronic disease states: >Cardiovascular disease >Diabetes >Arthritis

What does self-focus include special attention to?

-Breathing -Propioception

What are the cardiorespiratory benefits of Yoga and Tai chi?

-Decreased resting BP -Improved pulmonary function -Improved respiratory function in asthma patients. -Increased parasympathetic tone, increased HR variability. -Improvement in baroreflex function/sensitivity. -Enhanced arterial endothelial function -Increased maximal oxygen uptake and physical work capacity -Regression of coronary artery disease -Improved cardiovascular disease risk factor profile (blood lipids)

How can optimal breath-work be characterized?

-Diaphragmatic -Nasal -Deep -Smooth -Even -Quiet -Free of pauses

What are the more advance benefits of hatha yoga and tai chi?

-Improved physical functionality in older persons. -Decreased obsessive-compulsive disorder symptoms -Decreased osteoarthritis symptoms. -Decreased carpal tunnel symptoms -Decreased cancer symptoms and cancer therapy symptoms.

What are the psychobiological benefits of hatha yoga and tai chi?

-Increased cognitive performance -Improved relaxation and psychological well being. -Decreased stress hormones -Decreased anxiety and depression scores -Reduction in frequency of panic episodes. -Reduced symptoms of insomnia -Reduced physiological and psychological responses to threat of stress. -Decreased symptoms associated with pain, angina, asthma, and chronic fatigue. -Reduced arterial arrhythmia.

What are the metabolic benefits of hatha yoga and tai chi?

-Increased glucose tolerance and insulin sensitivity. -Decreased HbA1c (glycosylated hemoglobin) and C-peptide levels in type 2 diabetes. -Decreased blood lactate levels -Improved blood lipid profile and lipid oxidation.

What are the musculoskeletal benefits of hatha yoga and tai chi?

-Increased muscular strength and flexibility -Increased balance control -Reduced knee arthritis symptoms -Improved posture -Decrease falls in seniors -Decreased low back pain

What are the eight components that compose classical Yoga as described in the yoga sutra?

-Moral principles -Observances -Posture -Breath control -Withdrawal of the senses -Concentration -Meditation -Pure contemplation

What is the Pilates method used for?

-Rehabilitation -Post-Rehabilitation -Fitness

What specific fitness and health concerns will many clients find the attributes of mind body exercise beneficial?

-Stress-related disorders -Deterioration of musculoskeletal health -Decreased balance control -Hypertension -Depression -Pain management -Decreased self confidence

What does the Taiji qigong sequence consist of? What is it an ideal preparation for? How should this series be practiced?

1. 18 movements taken from tai chi and qigong forms. 2. It is ideal as a preparation for higher intensity conditioning exercise or as a cool down. 3. It is recommended that this series be practiced once or twice a day for 15 to 20 minutes.

What can yoga asanas combined with yogic breathing result in hypertensive individuals? What is the recommended breathing rate? What should the respiratory rate per minute be?

1. A decrease in systolic blood pressure. 2. A 2:1 ratio breathing technique (exhalation is twice the time of inhalation. 3. Maintaining a respiratory rate of 6 breaths per minute (twice a day)

In tai chi, what are students taught to allow the practice to evolve into? What are students first taught?

1. A free-flow exercise such that the movements and breathing become one unified energy flow. 2. To be mindful of the postures and movements, then of the coordination of movement with breathing.

What is NIA? How is a class typically performed?

1. A sensory based movement practice that draws from martial arts, qigong exercise, dance arts, and healing arts. 2. It includes 55 minutes of movement to diverse music.

What must there be for a yoga program to either cause regression or at least show progression of coronary artery disease?

1. A significant modification of blood lipids and lipoproteins, primarily by dietary means. 2. This is the necessary stimulus required for generating significant clinical outcomes as evidence in these and other trials.

What is Viniyoga? What is it known for? What does it place greater emphasis on? How is it usually taught?

1. A softer and more individualized form of yoga. 2. It is known for its therapeutic application of the classical asanas or poses. 3. Breathing and coordination of breath and movement. 4. It is usually taught on a one on one basis..

What is Sivananda yoga? What does it teach?

1. A style of classical yoga with traditional poses, breathing exercises, and relaxation. 2. 12 asanas compromising the Sun Salutation sequence and can be readily adapted to beginners or those who have low functional capabilities.

What is Kripalu yoga? What does this method of teaching and practicing yoga blends or combines? What does it place greater emphasis on?

1. A three level style of hatha yoga customized to the needs of western students. 2. The physical posture of hatha yoga with the contemplative meditation of Raja yoga. 3. It includes moral discipline, self-restraint, meditation, concentration, breath control, physical postures.

What does the Awareness through movement (ATM) method from the Feldenkrais method incorporate? What are the exercises designed to do? What is emphasized?

1. Active movements, imagery, and other forms of directed attention 2. These are gentle, non-strenuous exercises designed to reeducate the nervous system. 3. With emphasis placed on learning from the individuals own kinesthetic feedback. 4. A greater emphasis is placed on: -Posture -Breathing -Somatically based imagery -Visualization that pertains to perception, cognition, and other aspects of motor function.

What is Integral yoga? What does it involve? What does it emphasize?

1. Another form of yoga that gently stretches, strengthens, and calms the body and mind. 2. Comfortable asanas, deep relaxation, and breathing practices. 3. It emphasis diet.

How is it paramount that yogic breathing be executed in synchrony with each pose?

1. As a general rule, yogic breathing is combined with yogic exercise in a very logical way. 2. Whenever a yoga movement or pose expands the chest or abdomen, the client inhales. 3. Conversely, when a movement contracts or compresses the chest or abdomen, the client exhales.

How are Qigong exercises executed?

1. At very low metabolic levels, usually between 2 and 4 METs. 2. It includes: -Seated -Standing -Supine

What is the first method of the Feldenkrais method?

1. Awareness through movement (ATM), a verbally directed technique designed for group work. 2. Functional integration, is a non-verbal manual contact technique designed for people desiring or requiring more individualized attention.

What are breath retentions? What are breath suspensions?

1. Brief pauses (two to five seconds or more) taken at the end of a controlled INSPIRATION. 2. Brief pauses taken at the end of controlled EXPIRATION.

Who originally developed Iyengar yoga? What did he accomplish? What is emphasized in this type of yoga? What does the use of props assists with?

1. By B.K.S Iyengar. 2. He systematized more than 200 classical asanas from very simple to very difficult. 3. Emphasis is placed on precise anatomical alignment by performing isometric contractions. 4. Attaining appropriate spinal alignment.

Who and when was the Alexander technique developed? What does it teach or help individuals with?

1. By Frederick Alexander in the late 19th century 2. It teaches the transformation of neuromuscular habits by helping an individual focus on sensory experiences.

Who and when was the Pilates method developed? What is Pilates?

1. By a German immigrant Joseph H. Pilates in the early 20th century. 2. It is an orderly system of controlled, distinct movements that demand a profound internal cognitive focus and attention to breathing.

What do Ashtanga, Iyengar, and Bikram yoga asanas and sequences require? For what type of individuals are they more appropriate for?

1. Considerable muscular strength and mental concentration. 2. For higher functioning individuals (those with >11 to 12 metabolic equivalents exercise capacity.

What are two key hormones of behavior? What do they help bond/connect? What is the extensive role they are thought to play?

1. Corticotropin releasing hormone (CRH) 2. Adrenocorticotropin hormone (ACTH) A. The brain (hypothalamus and higher brain centers) and body (pituitary and adrenal glands) together. B. Play an extensive role in mind-body visceral and cognitive responses.

What is the aerobic segment in NIA designed to foster? What does a provide a wide variety of?

1. Creativity and spontaneity rather than strict adherence to standard group movements. 2. In range of motion and numerous choreographed movement choices.

What are the similar essential principles commonly accepted by all tai chi styles?

1. Deep synchronous breathing 2. Profound mental concentration 3. Perceptive and intentional movement of chi.

When was Chang style developed? What does it consist of? What is it based of?

1. Developed by Chang Tung-sheng in the 1930s. 2. It consist of more than 100 movements and is based on the modifications to the Yang Long Form.

Who developed Somatic yoga? What is somatic yoga? What characteristics does it share? What does it emphasize? How is each yoga pose performed? What do classes end with?

1. Eleanor Criswell Hanna 2. A moderate intensity form of hatha yoga that shares many characteristics of the Alexander technique and Feldenkrais method. 3. Contracting particular muscle groups and then relaxing them. 4. Slowly and is followed by one minute of deep breathing, self awareness and integration. 5. Pranayama, guided relaxation (quieting of the senses) and meditation.

What are the two modalities the Pilates method is divided into?

1. Floor/Mat work. 2. Reformer work

What types of individuals can benefit from the Alexander technique?

1. For individuals with: - Disc trouble -Sciatica -Low-back pain -Whiplash injury -Shoulder/arm pain -Neck pain -Arthritis -Athletes who want to move with greater ease and coordination.

What type of individuals would benefit the most out of restorative yoga?

1. For those who are relatively fatigued, weak, or experiencing peak stressful periods in life because of the fact that it is more easier and relaxing.

Where did the word yoga originate from? What does it literally mean?

1. From the ancient Sanskrit language spoken by the religious elite of India. 2. It means Union, or integration of mind and body disciplines.

What has regular participation in mind body exercise been associated with?

1. Improved: -Muscular strength -Flexibility -Balance -Coordination -Mental development -Self efficacy

What are the afferent muscle fiber-brain pathways involved in? Where do ascending muscle afferent pathways carry sensory information from?

1. In affective responses to muscular contraction dynamics. 2. The muscles and the joints to a variety of thalamic, limbic, and cortical structures in the brain, thereby forming a body-mind conduit 3. (affording direct access of muscular activity to the mechanisms of perception and cognition.

According to qigong tradition, what does each phase of the exercise represent (exhaling and inhaling)?

1. Inhaling brings positive qi (energy) into the body and usually accompanies an opening movement (arms opening away from the body). 2. Exhaling releases the negative qi (energy) and accompanies a closing movement (arms back to the body)

What type of positions should be avoided, at least in the early stages of a yoga program, for individuals with CVD?

1. Inverted poses in which the head is below the heart (downward facing dog and headstands) 2. Sequences in which a head down position is alternated with a head up pose should be avoided.

What is tai chi? What does each for emphasize?

1. Is a complex martial arts choreography of self-defense. 2. A particular aspect such as: -Breathing -Generating power -Relaxation

What is Wu style? Who developed it? What does the condensed form of Wu style include?

1. It is an easier from of tai chi, with smaller steps and movements that involve less twisting and impose less stress on the legs and knees. 2. By Master Wu Chien-chuan 3. It includes 36 postures, including grasping the sparrow's tail, slant flying, embrace tiger, and push mountain.

Who developed the Feldenkrais method? What does it consist of?

1. It was developed by the Russian Moshe Feldenkrais. 2. It consist of two interrelated, somatically based educational methods.

Who founded chiwalking and chirunning and when? What are they based on? How are the biomechanics of walking and running taught to minimize stress?

1. It was founded by Danny Dreyer in 1999. 2. They are both based on the movement principles of tai chi and the application of efficient movement mechanics. 3. The biomechanics of walking and running or taught such that posture, footstrike, stride length, arm swing, and body lean are adjusted to minimize stress and allow for less perceive physical effort.

What does the original Chen form of tai chi contain in relation to movements involved? Why is it not a good choice for seniors?

1. Jumping 2. Leaping 3. Scurrying 4. Bouncing 5. Discharging A. Because of the quick movements, it makes it more difficult for seniors or those with poor functional capacity.

What is perhaps the best characteristics of mind-body exercise? What may it provide a preferable platform for?

1. Low to moderate intensity physical activity performed with a meditative, propioceptive, or sensory awareness component. 2. Cognitive benefits

What is the Reformer constructed to adapt to? How can it be adjusted?

1. Many human anatomic variations. 2. it can be adjusted so that similar properties of movement sequencing can be applied to a variety of body types and limb/torso lengths.

What does Pilates work involve considerable amounts of?

1. Mental focus 2. Coordinated breathwork

In most cases, how should individuals with a chronic disease or are initially deconditioned proceed with in a yoga program?

1. Minimize acute rapid changes in body position (changes in the limbs in relation to the heart) in early stages of hatha yoga training. 2. Use slower transitions from one yoga pose to the next.

What is NIA known as? Who created it and when? What does it represent a combination of?

1. Neuromuscular Integrative Action technique 2. Created by Debbie and Carlos Rosas in 1983. 3. It represents a composite of both Eastern and Western mind-body exercises influences.

Who and when developed Sun style? What does it combine? How is it characterized? What do the turns involve? What makes it easy for older individuals to learn?

1. Sun Lu-tang in the late 1800s. 2. It combines elements of Wu and Yang style tai chi. 3. It is characterized by lively steps (when one foot moves forward or back, the other foot follows). 4. Turns involve and opening and closing movement. 5. It involves a high stance.

What did behavioral studies demonstrate in 1972 when the scientific framework for understanding body-mind interactions was achieved?

1. That muscle's afferent have direct access to mechanisms of perception, 2. Implied that there must be projections of the muscle afferent pathways to the cortex for this to occur.

What are at the root of most contemporary mind body exercise programs taught today? What have these ancient forms intensely integrated?

1. The Asian Yoga and Tai Chi disciplines. 2. Mind and Body 3. Overt sense of spirituality and groundedness with nature.

What is Ashtanga yoga? Who is currently teaching this method? What is the process behind this method? How are the asanas sequenced? What often characterizes it as power yoga? What does it place greater emphasis on?

1. The ancient system of hatha yoga currently taught by Pattabhi Jois. 2. It synchronizes a progressive series of asanas with a specific breathing method. 3. In groups of poses that range from moderate to very difficult. 4. The sequence pace and pose difficulty. 5. On strength, flexibility, and mental and physical stamina.

What can mind body exercise help replace in those individuals who are frail and older?

1. The calming/contemplating state experienced may confer health benefits. 2. Precluding the need for higher intensity exercise for those who cannot either perform, or do not require, higher intensity traditional exercise.

What is it important to understand, because of the many styles of hatha yoga involving acute dynamic changes in body position?

1. The hermodynamics and cardiac ventricular responses to such exercise and how they alter cardiac function in people diagnosed with CVD, including hypertension and diabetes.

What is much of the affective and neuroendocrine response to cognitive therapies, including mind body exercise, mediated through?

1. The hypothalmic-pituitary-adrenal (HPA) axis. -Meditation reduces the activation of the HPA axis. >Decreased catecholamine and cortisol production. >Decreased arousal and hypervigilance. (Increased alertness and extremely sensitive to environment)

What is Hatha yoga? In what type of positions can it be performed? What are the movement patterns involved?

1. The physical aspect of yogic disciplines and involves a vast repertoire of physical postures, or asanas, 2. Done seated, standing, or lying prone or supine on the floor, and even in inverted positions. 3. Basic movements patterns are involved in most asanas: backbends, twist, and forward bends.

What is Tai Chi derived from (Part A)? What does the answer from part A describe (Part B)?

1. The practice of qigong. 2. It describes the entire tradition of spiritual , martial, and health exercises developed in China.

What is pranayama? What does it consist of? What is it often practiced in conjunction with? What has breath-work studies demonstrated it as a independent method of increasing?

1. The practice of voluntary breath control. 2. Conscious inhalation, retention, and exhalation. 3. Meditation and yoga asanas but can stand by itself as an important mind body exercise method. 4. Increasing relaxation, reducing anxiety, and improving mental alertness, focus, and overall psychological well-being.

What are mind body exercises, such as yoga and tai chi, attentive to? How does it differ from most forms of conventional exercise? What does mind body exercise rely on?

1. The present moment and is process oriented. 2. They center on body or performance oriented goals/measures such as oxygen uptake, caloric expenditure,power output, target HR. A. Self monitoring of perceived effort, breathing, and nonjudgmental self awareness.

What is Qigong? What is this ancient practice a combination of?

1. The primary Chinese methodology for activating the medicine within, or the naturally occurring self-healing resource. A. Qi: The vital energy of the body. B. Gong: The skill of working with the the qi (also called chi)

What is Kundalini yoga also called? What is the primary purpose? What does a class entail? What is each asana symbolic to?

1. The yoga of awareness. 2. To awaken the serpent power (kundalini, or coiled up energy) with posture, breath control, chanting, and meditation. 3. A spine and flexibility warm-up. 4. Life habits and emotions and a specific associated breath (long deep breath, segmented breathing.

What type of individuals would benefit from Pilates?

1. Those who desire low-impact exercise to improve: - posture, - flexibility, - core-strength - functionality

What is the difference between living a yogic lifestyle and participating in hatha yoga classes?

1. Those who live yogic lifestyles, while perhaps not in full compliance with the teachings of the Yoga sutra, generally embark upon daily dietary, meditation, and spiritual centering and regular hatha yoga exercise. 2. Whereas the routine practice of hatha yoga poses may or may not include dietary or other lifestyle changes.

With either modality of Pilates, especially with the Reformer, what is the principle goal of Pilates?

1. To achieve sufficient functional movement and improved performance. 2. Movement re-education in which the exerciser learns to overcome faulty compensatory movement patterns.

What is the fundamental purpose of breath-work?

1. To develop the ability to: -Sustain relaxed attention to the flow of the breath. -Refine and control respiratory movements. -Integrate awareness and breathing to reduce stress and enhance psychological well being.

What is the ultimate goal of qigong? What are the two general categories? What are many qigong exercise styles based on?

1. To improve balance of the functions of the body. 2. Active, physical, qigong exercise (dong gong). 3. Tranquil, passive, qigong exercise (jing gong) 4. On balance, relaxation, breathing, and good posture.

What was yoga exercise used as a means for?

1. To prepare the individual for practicing breath control and meditation. 2. As a means to an end- meditation and spiritual freedom.

What is a typical NIA class divided into? What does NIA include that separates it from other mind-body exercises?

1. Warm up 2. Sustained non-impact aerobic conditioning 3. Strength training 4. Cool down 5. Stretching A. A moderate level aerobic component to address cardiorespiratory endurance.

Should individuals with cardiovascular or pulmonary disease participate in breath retention or suspension? Why? What should they focus on?

1. While very brief pauses appear to be relatively safe, those with CVD, hypertension, obstructive pulmonary disease, or asthma should avoid re-tensions or suspensions of greater than four to five seconds. 2. They should focus on the standard breath-work taught in most yoga programs.

As a general rule, what does hatha yoga start and end with?

1. With a relaxation pose (savasana, or corpse pose) and include a variety of asanas focusing on spinal, postural, and limb muscle groups so that the exerciser spends 30 seconds to one minute with each pose before transitioning into the next.

What is the most widely practiced form of tai chi in the West today? Who developed it and when? What does the original style consist of? What do the movements reflect?

1. Yang style 2. Yang Luchan in the 1800s. 3. Of 108 movements, however, the Yang 24 short form is the popular modification practiced today. 4. The principle of opposites commonly called yin and yang, in which offensive and defensive movements unite to form a graceful flow of martial arts choreography, and more importantly chi.

What are the benefits of performing hatha yoga and tai chi?

1.-Specific hatha yoga exercises are particularly helpful for: >Arthritis >Asthma >Low-back pain >Postural problems 2.-Tai Chi is helpful in improving: =Balance =Motor coordination 3.-Because of its slow contemplative nature it can help reduce: =Anxiety =BP =Symptoms of depression

What is Yoga?

A complex system of physical and spiritual disciplines that is fundamental to a number of Asian religions (Hinduism and Buddhism)

What decrease in BP can be seen within 12 weeks (3 months) of yoga asanas and yogic breathing?

A mean decrease of 12mmHg in SBP and 7mmHg in DBP.

What is a reformer?

A piece of resistance equipment originally developed by Pilates.

What is Qigong? What does it include?

A system of self-healing and meditation that includes: -healing postures, -movement, -visualization, -breath-work, -meditation.

What is Bikram yoga? What is it designed for? Why is it important for participants to have a large towel, a washcloth and a water bottle for class?

A vigorous 90 minute, 26 pose serious. 2. It is designed to warm ans stretch muscles, ligaments, and tendons in a particular sequence. 3. Since most studious are heated to 90 to 105 degrees F.

In the yogic and qigong traditions, what does breathing function as?

As an intermediary between the mind and body.

Why must caution be used with those individuals who have cardiovascular or pulmonary disease relating to yoga program participation?

Because some yoga programs involve advanced breathing techniques (rapid breath, breath retention, and breath suspensions).

What does the functional integration method of the Feldenkrais method involve?

Directing and enhancing the: -efficiency -coordination -grace -self-possession Of a person's movement.

What is integral to many forms of mind-body exercise such as Hatha yoga?

Disciplining oneself to a particular movement pattern or spinal alignment.

What are Pilates exercises designed to facilitate more of? What does this help minimize?

Efficient movement behavior by allowing the exerciser to be in a position that minimizes undesirable muscle activity, which can cause early fatigue and injury.

What is restorative yoga most appropriate for?

For those individuals who are just embarking on a yoga program because of the use of props and the elementary nature of the poses.

What is the most practiced form of mind body exercise in the West today?

Hatha yoga, when coupled with meditative contemplative component.

What is hemodynamics?

Hemodynamics can be defined as the physical factors that govern blood flow

How does mind body exercise provide propioception and kinesthetic body awareness? How is it characterized?

It is generally characterized by relatively low level muscular activity coupled with metal focus on muscle and movement sense.

How is mind body exercise meditative/contemplative? How is it oriented? What are its components?

It is non-competitive, present moment, and non judgmental introspective component is process centered versus strictly outcome or goal oriented.

What is the Pilates method based on?

On the idea that there are a core set of postural muscles that help keep the body balanced and are essential to providing good support to the spine.

What can mind body exercise be simply described as?

Physical exercise executed with a profound inward mental focus in a nonjudgmental fashion on self versus.

What are participants taught to move with in NIA?

Self expression and couple movement tempo with their emotions.

What are the three stages of Kripalu yoga?

Stage 1: Teaches the basic mechanics of the asanas, including the body alignment and coordination of breath and movement. Stage 2: Includes a prolonged holding of the poses as the student learns to practice a disciplined mental concentration. Stage 3: Involves a spontaneous moving meditation set to the individuals internal awareness and energy.

What are many qigong styles named after?

The animal movement they imitate (dragon, crane, snake, wild goose, and animal frolics styles).

What is the primary centering activity in mind body exercise?

The breath (breathing exercises)

What does energycentric refer to?

The perceptive movement and flow of one's intrinsic energy, vital life force, chi, or other positive energy commonly described in many classical mind body exercise traditions.

What is the primary challenge of hatha yoga?

To become proficient at handling proficient increasingly greater amounts of resistance (complexity and the degree of difficulty) in the various asanas and breathing patterns while maintaining a steady and comfortable equilibrium of mind and body.

What does the Alexander technique help correct?

Unconscious habits of posture and movement that may be precursors to injury.