Stress Management Exam 4 (final)

´Current research suggests that this vitamin might be the most vulnerable to depletion through the stress response-

Vitamin B complex

´Requirements for diaphragmatic breathing:

a comfortable position, concentration, and visualization

´When people were shown photos of nature, it was noted there was an increase in

alpha waves and serotonin levels

´Because the mind has an effect on the body, both ___ and ___ have emotional components to them

anorexia and bulimia

´The _______ technique is where one relaxes the body by making the body parts heavy and warm

autogenic

´The art of Hatha yoga requires these aspects for best effectiveness: (3)

breathing, stretching and balance

The sequence of the seasons of the soul (common bonds) to address spiritual well-being are

centering, emptying, grounding and connecting

´T'ai Chi has shown effectiveness toward the treatment or relief of

chronic pain

Although some people meditate to reach enlightenment, the primary purpose is to ________

cleanse clutter from the mind and achieve mental clarity.

´Zero firing threshold is

complete muscle relaxation

´All of the following are recommended to help boost your immune system:

decrease your consumption of alcohol, avoid genetically modified organisms (GMOs) and consume proper amounts of water for hydration

Diaphragmatic breathing:

decreases resting heart rate, decreased muscle tension, increases oxygen capacity, and decreased stress levels

Jung believed that dreams have a (3 things)

definite purposeful idea, are created in a language all their own and can help resolve stressors

´According to Dr. Edmund Jacobson, in PMR, each contraction should be held

for 5-10 seconds

´In the process of "_________," exposure to _____ is thought to Increase the immune system

forest bathing phytoncides

Researchers in infant message discovered that premature babies who received massages had a more significant _____

growth rate than babies who were not exposed to touch

´Progressive muscular relaxation is not recommended for people suffering with

hypertension

´Research using Qigong has revealed significant results with _______

hypertension, stroke, and cardiovascular efficiency

´According to research studies, a walk in the forest is associated with

improved sleep quality

´When a person first begins to exercise, they are working anaerobically because there is an _____

insufficient amount of oxygenated blood at the site of the working muscles

Creative anger management strategies include:

know your anger style, plan ahead for tense situations and forgiveness is an essential part of anger management

´The advantage of biofeedback to other techniques is that it

magnifies (amplifies) the body's conditioned response to the stress response

´It is quite common to incorporate the aspects of _______ AND _______ with autogenic training

mental imagery and diaphragmatic breathing

´With regard to circadian rhythms, oncologists have observed that the most effective time for cancer patients to receive chemotherapy treatment is

mid-morning

As a relaxation technique, T'ai Chi is best described as a

moving meditation

´By and large, the primary symptom of stress is

muscle tension

´According to Schultz and Luthe, autogenic discharge is best described as

muscle twitching due to emotional response

´Due to the strength of the stomach's acid,

not all vitamins are digested and absorbed into the body

´Residual tension is the level of tension after

one tries to relax the muscle group completely

Four components are needed to achieve the Relaxation Response:

quietness, a mental device, a passive attitude, and a comfortable position

´At this time, there appears to be a positive effect on the quality of sleep as a result of

regular exercise

´Continuous _____________________ can all have the ability to serve as a form of meditation

running, swimming, walking, and cross-country skiing

´The word autogenic means

self-regulation

´In the warm-up phase of a workout, ______ is done first and then the person quickly moves into the mode of the exercise chosen

stretching

´Unlike other techniques that have an overall relaxation effect, biofeedback is specific to the

symptoms of the person who exhibits them

´Spiritual nutrition relates specifically to this aspect:

the colors of foods eaten

´Jacobson believed that for PMR to be effective, one had to practice it

twice a day for 15-minute intervals each

´The originators of autogenic training, Shultze and Luthe, believed that there was a strong

unconscious factor involved with this technique

Yoga is an ancient Sanskrit word that literally means

union of mind, body and spirit

´Today, more people worldwide live in

urban areas than in rural areas

´The philosophy of T'ai Chi is based on this overriding principle-

wholeness through yin and yang

_______ is a term first coined regarding apartment dwellers who had a view of nature

´Attention restoration therapy

_____ is an emotional affiliation to other living organisms

´Biophilia

____ means restoring optimal health through a routine exposure to and experience of nature

´Ecotherapy

________ is a term to describe acting without physical force

´Wu-wei

´In 20__, it was observed that more people lived in ____ centers than rural areas

2009 ... urban

´According to research, the average person spends about ______ of their time outside each day

5 %

´It is proven that one must regularly participate in an exercise program for a minimum of _____weeks to see beneficial changes that help reduce stress

6-8 weeks

Three types of Hatha Yoga include _______ _______ _______

Ashtanga Yoga, Power Yoga and Bikram Yoga

_____ is thought to be associated with weight gain

COrtisol

´The _________ promotes balance with the lower back

Cobra asana

There are the four basic concepts of T'ai Chi-

Fasting the heart, Wu-wei, return to nature, and winning by losing

´These components, are the most crucial to reap benefits from aerobic exercise- (4)

Intensity, Mode of exercise, Frequency and Duration

´This relaxation technique, perhaps above all others, is documented to increase brain cell tissue associated with memory and attention span:

Physical Exercise

_______ is a form of exercise that is suggested for people with chronic lower back pain

Pilates

___________ IS the breathing aspect (the breathing technique) of Hatha yoga, with inhalations during the expanding stretch, and exhalations when coming out of a position

Prandyama

´The name ______ refers to a healing energy

Qigong