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Exercise Science > Chapter 10 > Flashcards

Chapter 10 Flashcards

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1
Q

any physical or
psychological event or condition
that produces stress:

A

stressor

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2
Q

the physiological

changes associated with stress:

A

Stress response

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3
Q

the collective physiological and
emotional responses to any stimulus that
disturbs an individual’s homeostasis:

A

stress

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4
Q 
a narrow range within
normal limits of stable blood pressure,
heart rate, hormone levels, and other
vital functions – a “steady state” for the
body:
A

homeostasis

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5
Q

Physical reaction to stressors:

A

Fight-or Flight reaction

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6
Q

branch of the
peripheral nervous system that controls basic
body processes:

A

Autonomic nervous system

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7
Q

division of the autonomic
nervous system that reacts to danger or other
challenges by accelerating body processes:

A

• Sympathetic division

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8
Q

division of the
autonomic nervous system that moderates the
excitatory effect of the sympathetic division:

A

Parasympathetic division

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9
Q

system of glands, tissues, and cells
that secrete hormones into the bloodstream
which influence metabolism + regulate
body processes:

A

Endocrine system

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10
Q

The physiological response is the same

regardless of the:

A

nature of the stressor

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11
Q

Once a stressful situation ends, the

parasympathetic division returns the body to :

A

homeostasis

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12
Q

Together, the nervous system and the

endocrine system prepare the body to:

A

respond to a stressor

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13
Q

The fight-or-flight reaction is often

inappropriate for dealing with:

A

the stressors of modern life, many of which

do not require a physical response

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14
Q

Emotional responses to stressors may include:

A

anxiety,

depression, and fear

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15
Q

Behavioral responses are controlled by:

A

the somatic nervous system

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16
Q

branch of the
peripheral nervous systems that governs
motor functions and sensory information;
largely under conscious control

A

the somatic nervous system

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17
Q

Type A personality:

A

ultra-competitive, controlling, impatient,
aggressive, hostile
• Easily upset; react explosively to stressors

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18
Q

Type B personality:

A

relaxed, contemplative, tolerant of others

• React more calmly to stressors

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19
Q

Type C personality:

A

difficulty expressing emotions, anger
suppression, feelings of hopelessness and despair
• Exaggerated stress response

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20
Q

Hardy personality:

A

committed to activities, sense of inner
purpose, inner locus of control
• Views stressors as challenges/ growth opportunities

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21
Q

Gender roles affect:

A

perception of and

responses to stressors

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22
Q

Both sexes experience the

A

fight-or-flight

physiological response to stress

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23
Q

Women are more likely to respond to stress:

A

behaviorally with a pattern of “tend-and-befriend”,

seeking social interaction

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24
Q

Gender differences may be partly tied to:

A

higher levels of the hormone oxytocin in women

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25
Q

what influence the
cognitive evaluation of a potential
stressor?

A

past experiences

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26
Q

how can you overcome the effects of negative

past experiences?

A

with Effective behavioral responses

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27
Q

prediction of successful management and/or
outcome …
perception of having control over stressor …
within ability to cope or manage …
=

A

LESS STRESS

28
Q

Symptoms of excess stress:

A
  • Physical symptoms
  • Emotional symptoms
  • Behavioral symptoms
29
Q

Physical, emotional, and behavioral

responses are:

A

interrelated

30
Q

dry mouth, excessive
perspiration, frequent illnesses, gastrointestinal
problems, grinding of teeth, headaches, high blood
pressure, pounding heart, stiff neck, aching lower back:

A

physical symptoms

31
Q

anxiety or edginess,
depression, fatigue, hyper-vigilance, impulsiveness,
inability to concentrate, irritability, trouble
remembering things:

A

Emotional symptoms

32
Q

crying, disrupted eating
or sleeping habits, harsh treatment of others, problems
communicating, sexual problems, social isolation,
increased use of tobacco, alcohol or other drugs:

A

Behavioral symptoms

33
Q

stress triggered by a pleasant stressor:

A

Eustress

34
Q

stress triggered by an unpleasant stressor:

A

Distress

35
Q

Stages of GAS (general adaptation syndrome):

A
  • Alarm: fight-or-flight reaction
  • Resistance: new level of homeostasis
    characterized by increased resistance to stress
  • Exhaustion: life-threatening physiological
    exhaustion
36
Q

long-term wear and tear
of the stress response, especially long-term
exposure to stress hormones like cortisol:

A

Allostatic load

37
Q

High allostatic load

increases susceptibility to :

A

disease

38
Q

the
study of the interactions among 3 systems:
the nervous system, the endocrine system,
and the immune system:

A

Psycho-neuro-immunology (PNI)

39
Q

Links between stress and CVD:

A

heart rate, blood

vessel constriction, etc.

40
Q

“Hot reactors” have:

A

exaggerated CV disease risk / responses

41
Q

Links between stress altered functioning of the immune system:

A

colds, asthma, allergies, cancer, herpes, HIV,

other chronic diseases.

42
Q

Links between stress and other health problems:

A

digestive, headaches,
fatigue, reproductive or psychological
problems

43
Q

common sources of stress:

A 
Major life changes
Daily hassles
College stressors
Academic stressors
Interpersonal stressors
Time-related pressures
Financial concerns
44
Q

Stress sources can be:

A

Job-related
Interpersonal and social
Environmental
Internal

45
Q

Counterproductive coping strategies for stress:

A 
Tobacco: CNS stimulant, increases focus
Alcohol: avoidance, sleep disruption
Other drugs: caffeine, marijuana –
increases stress response, panic attacks
Binge eating: avoidance, guilt,
overweight
46
Q

 Exercise for stress:

A

 Reduces anxiety + increases sense of wellbeing
 Mobilizes energy resources to complete the
energy cycle
 Avoid compulsive exercise

47
Q

 Nutrition for stress:

A

 Eat a balanced diet (energy, blood sugar)

 Avoid excess caffeine

48
Q

both a cause and an effect of

excess stress:

A

lack of sleep

49
Q

how many canadians have one problem sleep / wk?

A

• 30+% of Cdn.

50
Q

how to manage stress?

A
  • sleep
  • social support
  • communication
51
Q

 Spiritual wellness can promote:

A
  • Social support
  • Healthy habits
  • Positive attitude
  • Moments of relaxation
  • Awareness and clarification of personal values
52
Q

Paths to spiritual wellness include

A 
 organized religion,
 spending time in nature,
 helping others, 
 art or other creative endeavors,
 personal relationships
53
Q

what can help deal with stressful events?

A

keeping a journal

54
Q

time management for stress:

A 
 Set priorities
 Schedule tasks for peak
efficiency
 Set realistic goals
 Budget enough time
 Break up long-term goals
 Visualize achievement of
goals
 Track tasks you put off
 Do least favorite tasks first
(or most favorite)
 Consolidate tasks
 Identify transitional tasks
 Delegate responsibility
 Say no when necessary
 Give yourself a break
 Avoid personal time sinks
 Just do it
55
Q

cognitive techniques for managing stress:

A 
Modify expectations
Engage in “realistic self-talk”
Manage “cognitive distortions”
Live in the present
“Go with the flow”
Cultivate your sense of humor – actual
physical relaxation from laughing
56
Q

a physiological
state characterized by a feeling of
warmth and quiet mental alertness:

A

Relaxation response

57
Q

Relaxation techniques:

A
  • Progressive relaxation

* Visualization

58
Q

alternating

muscle tension and relaxation:

A

• Progressive relaxation

59
Q

creating or recreating
vivid mental pictures of a place, an
experience, an outcome, etc:

A

• Visualization

60
Q

quieting the mind by focusing on a

particular word, object, or process:

A

meditation

61
Q

a series of physical postures

emphasizing balance and breathing control:

A

Hatha Yoga

62
Q

a martial art designed to balance the

body’s chi to promote health and spiritual growth:

A

Taijiquan

63
Q

a technique that uses monitoring
devices to help a person become conscious of
unconscious body processes, such as body
temperature or blood pressure, in order to exert
some control over them:

A

Biofeedback

64
Q

a technique of mental focusing that

affects the body:

A

Hypnosis

65
Q

manipulation of the body’s tissues

• warmth, touching, soothing, relaxing:

A

massage

66
Q 
a mood disorder
characterized by loss of interest in usual
activities, sadness, hopelessness, loss
appetite, disturbed sleep, and other
physical symptoms (clinical diagnosis):
A

Depression

67
Q

• Severe depression is linked to:

A

suicide

Exercise Science (14 decks)

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