HLH301 Final Exam

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

Vitamin B complex

_____ is a term to describe acting without physical force

Wu-wei

Requirements for diaphragmatic breathing: _________, _________, and __________

a comfortable position, concentration, and visualization

The name Qigong refers to

a healing energy

Researchers in infant message discovered that premature babies who received massages had ______________ than babies who were not exposed to touch

a more significant growth rate

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

a moving meditation

The originators of autogenic training, Shultze and Luthe, believed that there was __________ involved with this technique

a strong unconscious factor

When people were shown photos of nature, it was noted there was an increase in ______ and _______

alpha waves and serotonin levels

When a person first begins to exercise, they are working ________ because there is an insufficient amount of oxygenated blood at the site of the working muscles

anaerobically

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

anorexia and bulimia

Continuous running, swimming, walking, and cross-country skiing can all have the ability to serve

as a form of meditation

The _________ is where one relaxes the body by making the body parts heavy and warm

autogenic technique

The four stages of cognitive restructuring are:

awareness, reappraisal, adoption, and evaluation

The Cobra asana promotes

balance with the lower back

Unlike other techniques that have an overall relaxation effect, _______ is specific to the symptoms of the person who exhibits them

biofeedback

The art of Hatha yoga requires these aspects for best effectiveness:

breathing, stretching and balance

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

centering, emptying, grounding and connecting

Three characteristics thought to be associated with the hardy personality are

challenge, control and commitment

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

Some traits Maslow cited in the self-actualized individual include _________, ________, _________, and __________

creativity, a sense of humor, acceptance and mystical sensations

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: ______, _______, ________, and ________

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

Kubler-Ross's original order of the grieving stages are:

denial, anger, bargaining, depression, and acceptance

The __________ is most closely associated with the helpless-hopeless personality

external locus of control

Jung believed that dreams ____________, ____________, and ____________

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

According to the Stages of Change Model, ___________________ is actually part of one's progress

having a relapse with a negative behavior

For humor to exist, there must be these three things:

humorous stimulation, a perception of the stimulation and an expression of humor (laughing, smiling)

Research using Qigong has revealed significant results with _____, _____, and ______

hypertension, stroke, and cardiovascular efficiency

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

improved sleep quality

The advantage of biofeedback to other techniques is that

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

Creative anger management strategies include: ________, ___________, and ___________

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

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

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

Playing an instrument is a form of ___________

music therapy

Maslow's term for the first stage of the creative process in which ideas are conceived is called

primary creativity

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

The word autogenic means

self-regulation

Due to the _________, not all vitamins are digested and absorbed into the body

strength of the stomach's acid

Progressive muscular relaxation is not recommended for people

suffering with hypertension

Spiritual nutrition relates specifically to this aspect

the colors of foods eaten

There are four roles of creativity, they include:

the explorer, the artist, the judge and the warrior

T'ai Chi has shown effectiveness toward

the treatment or relief of chronic pain

Those who suffer from insomnia fall into one of these three categories:

transient, intermittent, or chronic

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

twice a day for 15-minute intervals each

Yoga is an ancient Sanskrit word that literally means __________

union of mind, body and spirit

Today, more people worldwide live in _______ than in rural areas

urban areas

In 2008, it was observed that more people lived in ______ than rural areas

urban centers

In the _______ of a workout, stretching is done first and then the person quickly moves into the mode of the exercise chosen

warm-up phase

Cortisol is thought to be associated with

weight gain

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

wholeness through yin and yang

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

5 %

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

5-10 seconds

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

6-8 weeks

It is estimated that as much as ________ of all disease and illness is either precipitated or aggravated by perceived stress

75-85%

_______ is among the coping techniques that is know to offer promising relief to war veterans with PTSD

Art therapy

Three types of Hatha Yoga include

Ashtanga Yoga, Power Yoga and Bikram Yoga

________ 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

________ is thought to be morbid humor

Black humor

_______, ________, and ________ all have been linked to chronic stress

Coronary heart disease, cancer and suicide

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

Ecotherapy

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

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

In the process of "forest bathing," exposure to phytoncides is thought to

Increase the immune system

These components, are the most crucial to reap benefits from aerobic exercise

Intensity, Mode of exercise, Frequency and Duration

______________ is encouraged in the creative process

Making mistakes

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

Pranayama

___________ not social influences are the influences that are most likely to cause the greatest stress in one's life

Psychointrapersonal influences

________, in the form of positive affirmations helps to balance negative self-talk

Reframing

__________ is the level of tension after one tries to relax the muscle group completely

Residual tension

_________ is considered to be the lowest form of humor

Sarcasm

___________ refers to stress experienced by family member of those with PTSD

Secondary Post Traumatic Stress Disorder (PTSD)