Stress Management Final Exam 4

anaerobically

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?

increase, serotonin

When people were shown photos of nature, it was noted there was an __________ in alpha waves and ____________ levels?

mid-morning

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

physical force

Wu-wei is a term to describe acting without _____________?

mind, body, spirit

Yoga is an ancient Sanskrit word that literally means union of ______, ________, and __________ ?

relaxation

Zero firing threshold is complete muscle ____________?

Pilates

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

Jung

__________ believed that dreams have a definite purposeful idea, are created in a language all their own, and can help resolve stressors?

Cortisol

__________ is thought to be associated with weight gain?

Biophilia

___________ is an emotional affiliation to other living organisms?

Sarcasm

___________ is considered to be the lowest form of humor?

Residual

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

Coronary heart disease, cancer, suicide

___________, ____________, and ___________ all have been linked to chronic stress?

Pranayama

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

Black humor

____________ is thought to be morbid humor?

Ecotherapy

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

Reframing

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

Art therapy

______________ is among the coping techniques that is known to offer promising relief to war veterans with PTSD?

Chronic Stress

_______________ is the type of stress most commonly associated with illness and disease?

Making mistakes

________________ is encouraged in the creative process?

Psychointrapersonal influences, social influences

____________________, not _______________ are the influences that are most likely to cause the greatest stress in one's life?

Attention restoration

______________________ therapy is a term first coined regarding apartment dwellers who had a view of nature?

5-10 seconds

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

autogenic discharge

According to Schultz and Luthe, ________________ is best described as muscle twitching due to emotional response?

the Stages of Change Model

According to __________________, having a relapse with a negative behavior is actually part of one's progress?

sleep quality

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

5

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

alcohol, GMOs, water

All of the following are recommended to help boost your immune system: decrease your consumption of _________, avoid ___________, and consume proper amounts of __________?

cleanse clutter from the mind, achieve mental clarity

Although some people meditate to reach enlightenment, the primary purpose is to ____________________, and ____________________?

T'ai Chi

As a relaxation technique, ___________ is best described as a moving meditation?

anorexia and bulimia

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

muscle tension

By and large, the primary symptom of stress is _______________?

meditation

Continuous running, swimming, walking, and cross-country skiing can all have the ability to serve as a form of _____________?

anger style, tense situations, forgiveness

Creative anger management strategies include: know your __________, plan ahead for __________, and ___________ is an essential part of anger management?

Vitamin B

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

decreases, decreases, increases, decreases

Diaphragmatic breathing: ___________ resting heart rate, ____________ muscle tension, __________ oxygen capacity, and _____________ stress levels?

stimulation, stimulation, expression

For humor to exist, there must be these three things, humorous ____________, a perception of the ____________, and an ____________ of humor (laughing, smiling)?

quiet, a mental device, passive attitude, comfortable position

Four components are needed to achieve the Relaxation Response: ?

immune system

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

stretching

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

75-85

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

6-8 weeks

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

autogenic training

It is quite common to incorporate the aspects of mental imagery and diaphragmatic breathing with ___________________?

twice, 15 minute

Jacobson believed that for PMR to be effective, one had to practice it _________ a day for __________ intervals each?

denial, anger, bargaining, depression, acceptance

Kubler-Ross's original order of the 5 grieving stages are: ?

primary creativity

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

comfortable, concentration, visualization

Requirements for diaphragmatic breathing: a _______________ position, _____________, and ___________?

hypertension, stroke, cardiovascular

Research using Qigong has revealed significant results with __________, __________, and ____________ efficiency?

more significant growth rate

Researchers in infant massage discovered that premature babies who received massages had a ______________________ than babies who were not exposed to touch?

family member

Secondary Post Traumatic Stress Disorder (PTSD) refers to stress experienced by a ___________ of those with PTSD?

creativity, sense of humor, acceptance, mystical sensations

Some traits Maslow cited in the self-actualized individual include what 4 things ?

colors

Spiritual nutrition relates specifically to this aspect: the __________ of foods eaten?

chronic pain

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

true

T/F: At this time, there appears to be a positive effect on the quality of sleep as a result of regular exercise?

true

T/F: Due to the strength of the stomach's acid, not all vitamins are digested and absorbed into the body?

true

T/F: In 2008, it was observed that more people lived in urban centers than rural areas?

true

T/F: Playing an instrument is a form of music therapy?

false

T/F: Progressive muscular relaxation is recommended for people suffering with hypertension?

Cobra

The _________ asana promotes balance with the lower back?

autogenic technique

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

biofeedback, conditioned, stress

The advantage of ____________ to other techniques is that it magnifies (amplifies) the body's _____________ response to the _______ response?

breathing, stretching, balance

The art of Hatha yoga requires these 3 aspects for best effectiveness: ?

helpless-hopeless

The external locus of control is most closely associated with the ______________ personality?

awareness, reappraisal, adoption, evaluation

The four stages of cognitive restructuring are: ?

healing

The name Qigong refers to a ________ energy?

unconscious factor

The originators of autogenic training, Shultze and Luthe, believed that there was a strong ___________________ involved with this technique?

yin and yang

The philosophy of T'ai Chi is based on this overriding principle- wholeness through ________ and _________?

centering, emptying, grounding, connecting

The sequence of the 4 seasons of the soul (common bonds) to address spiritual well-being are: ?

autogenic

The word ___________ means self-regulation?

explorer, artist, judge, warrior

There are four roles of creativity, they include: ?

heart, Wu-wei, nature, losing

There are the 4 basic concepts of T'ai Chi- Fasting the _______, _______, return to _______, and winning by ________?

Intensity, Mode of exercise, Frequency, Duration

These 4 components, are the most crucial to reap benefits from aerobic exercise: ?

transient, intermittent, chronic

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

challenge, control, commitment

Three characteristics thought to be associated with the hardy personality are: ?

Ashtanga, Power, and Bikram

Three types of Hatha Yoga include: ?

urban areas, rural areas

Today, more people worldwide live in _____________ than in ___________?

biofeedback

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