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Nutr-100 > Chapter 11 > Flashcards

Chapter 11 Flashcards

1
Q

endorphins

A

a group of hormones (endogenous opioids, or ‘painkillers’) released during the stress response

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2
Q

epinephrine

A

a hormone secreted by the inner core (medulla) of the adrenal gland: also called adrenaline

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3
Q

norepinephrine

A

a hormone secreted by the inner core (medulla) of the adrenal gland

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4
Q

corisol

A

a hormone secreted by the outer layer (cortex of the adrenal gland

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5
Q

endocrine system

A

a series of glands and tissues in the body that secrete hormones to regulate bodily processes

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6
Q

autonomic nervous system

A

branch of the nervous system that controls basic bodily functions that do no require conscious thought: includes the parasympathetic and sympathetic branches

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7
Q

parasympathetic branch

A

the division of the autonomic nervous system that is dominant at rest and controls the energy conservatoin and restoration processes

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8
Q

sympathetic branch

A

the division of the autonomic nervous system that is in control when we need to react or respond to challenges: the excitatory branch

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9
Q

fight or flight response

A

a series of physiological reactoins by the body to prepare to combat a real or perceived threat

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10
Q

stress

A

a state of physical and mental tension in response to a situation that is perceived as a threat or challenge

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11
Q

stressor

A

a factor that produces stress

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12
Q

stress response

A

the physiological and behavioral changes that take place when a person is presented with a stressor

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13
Q

eustress

A

a stress level that results in improved performance: also called positive stress

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14
Q

distress

A

negative stress that is harmful to performance

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15
Q

general adaptation syndrome

A

a pattern of responses to stress that consists of an alarm stage, a resistance stage, and an exhaustion stage

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16
Q

allostasis

A

the ability to maintain homeostasis through change

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17
Q

allostatic load

A

the inability to respond appropriately to stress: leads to compromised health

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18
Q

burnout

A

the loss of physical, emotional, and mental energy, which, if ignored, can lead to emotional exhaustion and withdrawal

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19
Q

meditation

A

a method of relaxation that involves sitting quietly, focusing on a word or image, and breathing slowly

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20
Q

visualization

A

a relaxation technique that uses appealing mental images to promote relaxation and reduce stress: also called imagery

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21
Q

The goal of stress management is

A

not to eliminate all stress, but to reduce the total amount of stress

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22
Q

T/F: during stress homeostasis is distrupted

A

T

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23
Q

(2) types of stressors

A

Physical, and mental

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24
Q

These prepare our bodies to deal with stressors so balance can be restored

A

stress response

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25
Q

T/F: All people are stressed by the same things

A

F

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26
Q

(3) types of stressors

A
  1. accute
  2. cumulative
  3. chronic
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27
Q

Example of an acute stressor

A

death of a loved one

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28
Q

example of a cumulative stressor

A

a series of events that lead to a break up with a boyfriend or girlfriend

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29
Q

example of a chronic stressor

A

daily job or school related pressures

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30
Q

T/F: for any performance activitiy there is an optimal level of stress that pushes us to excel

A

T

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31
Q

Example of a postive stressor

A

regular exercise

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32
Q

Example of negitive stressor

A

regular exercise at a very high frequency or intensity

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33
Q

Stress that results from negative sitiuations is considered this type of stress

A

distress

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34
Q

(3) Physiological changes of the stress response

A
  1. increased heart rate
  2. senses heighten
  3. endorphins are released
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35
Q

During stress this happens to the eyes

A

pupils dilate so vision is better

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36
Q

During stress this happens to the lungs

A

lungs dilate for increased air movement

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37
Q

During stress this happens to the liver

A

sugar is released to provide energy

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38
Q

During stress this happens to the skin

A

perspiration increases for better cooling

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39
Q

During stress this happens to the brain

A

endorphins released to block pain

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40
Q

During stress this happens to the ears

A

hearing becomes more acute

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41
Q

During stress this happens to the heart

A

increased heartrate for improved circulation and breathing

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42
Q

During stress this happens to the digestive system

A

sphincters relax and digestion stops

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43
Q

During stress this happens to the blood

A

blood vessels constrict and blood pressure increases

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44
Q

Stress response is mediated by this area of the brain

A

hypothalamus

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45
Q

Stress response is initiated by this

A

hormones released into the blood stream

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46
Q

The two body systems that are responsible for changes in the body during stress events

A

autonomic nervous system and endocrine system

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47
Q

stress response is an inborn, automatic, and primative response designed to do what

A

prepare individuals to face, or run away from any type of perceived threat or challege of survival

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48
Q

T/F: In order for the stress response to go into effect the body must be in a life or death situation

A

F

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49
Q

This percent of students experienced stress to the point that their academic performance was negatively affected

A

33%

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50
Q

T/F: During stressful situations blood is directed to the digestive tract inorder to help get more energy

A

F

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51
Q

T/F: If a stressor is not resolved you will stain in an aroused state

A

T

52
Q

During a fight or flight response people are in this type of mode and are focused on this

A

attack mode, short term survival

53
Q

T/F: People today live with some level of stress almost constantly in their day to day lives

A

T

54
Q

This is the main stress hormone produced by the endocrine system

A

Cortisol

55
Q

(3) influences on how we perceive stress

A
  1. Personality
  2. Past experience
  3. gender
56
Q

T/F: people’s different reactions to the same stressful situation can be due to personality differences and how they have learned to respond

A

T

57
Q

T/F: Their is one specific and completely reliable way to indentfy a stress-prone personality

A

F

58
Q

(4) common types of behavior pattern categories

A

Type A/B/C/D

59
Q

Type A qualities

A

impatient, competitive, aggressive, highly motivated, and sometimes hostile

60
Q

T/F: Type A behavior pattern individuals are at an increased risk of heart disease

A

T

61
Q

Type B qualities

A

easy going, low aggression, and patient

62
Q

T/F: Type B behavior pattern individuals are just as likely to have heart disease as Type A

A

F

63
Q

T/F: Learning from past experiences can lead you to behavior that is outside of your normal personality type

A

T

64
Q

Type C qualities

A

competitive, highly motivated, high level of confidence, and constant level of emotional control

65
Q

T/F: There are physiological differences in how men and women respond to stress

A

F

66
Q

T/F: Different social norms for men and women effect what situations cause stress for each sex

A

T

67
Q

T/F: A Type C individual who holds in their emotions can face a higher risk of heart disease then Type B individuals

A

T

68
Q

Type D qualities

A

negative, anxious, worried, and socially inhibited

69
Q

These two personality types are at increased risk of heart disease

A

A and D

70
Q

these two personality types are at lower risk of hear disease

A

B and C

71
Q

T/F: Gender related stress might vary across different cultures

A

T

72
Q

The first step in learning how to deal with stress is to examine this

A

your stress level

73
Q

T/F: Recognizing stressful events is important in managing stress in your life

A

T

74
Q

This percent of students say their academic performance has been impaired because of internet use or computer games

A

15%

75
Q

Common causes of stress for college life

A

academic responsibilities, poor time management, demands of relationships, and finances

76
Q

This is related to some of the most significant health problems in the US.

A

Chronic stress

77
Q

T/F: Stress has little impact on the risk for depression and anxiety

A

F

78
Q

Up to this percent of US adults suffer from depression, anxiety and other mental health problems every year

A

25%

79
Q

Approximately this percent range of all physician visits are for stress related compaints,

A

75-90%

80
Q

T/F: Stress can effect both physical and emotional health

A

T

81
Q

Potential negative effects of chronic stress on physical health

A

high blood pressure, heart disease, hormonal impalances, reduced resistance to disease, and back and neck pain

82
Q

Potential negative effects of chronic stress on mental health

A

emotional disorders, eating disorders

83
Q

(3) stages of the general adaptation syndrome, and who developed it

A
  1. alarm stage
  2. resistance state
  3. exhaustion stage
    Hans Selye
84
Q

This occurs during the alarm stage

A

fight or flight response

85
Q

During the alarm stage the body is more susceptible to

A

disease, and prone to injury

86
Q

This stage occurs with continued exposure to stress

A

resistance stage

87
Q

During the resistance stage

A

The bodies resistance to stress is higher than normal, and mechanisms are activated that allow the body to resist disease effectively

88
Q

If stress persists then the individual reaches this stage

A

exhaustion stage

89
Q

This occurs during the exhaustion stage

A

a depletion of the physical and phychological resources to cope with stress that occurs with chonic exposure to stress

90
Q

T/F: During the exhaustion stage some symptoms of the alarm stage can recur

A

T

91
Q

We now know that the underlying caue of many stress related diseases is the bodies inability to do this

A

respond to stress in the normal way

92
Q

T/F: the allostatic load is the point at which there is too much stress, which taxes the system’s stress response

A

T

93
Q

T/F: High levels of cortisol have little effect on the bodies ability to fight infections

A

F

94
Q

(2) stress managing techniques

A

reduce the amount of stress in your life, and improve your ability to relax

95
Q

People who experience chronic stress or very high levels of stress and its associated feelings of anxiety can experencis this

A

burnout

96
Q

Two factors that may help reduce the amount of stress levels

A

getting enough rest, and exercise

97
Q

An easy stressor to remove for college students is this

A

overcommitment

98
Q

You should be aware of these

A

activities that steal your time (social networking)

99
Q

Road rage refers to this

A

extreme acts of aggression resulting from disagreements between drivers

100
Q

According to estimates, aggressive driving injures or kills at least this many people each year

A

1500

101
Q

How much sleep do most individuals need

A

7-9 hours of restful sleep per night

102
Q

T/F: you should try to get to sleep at the same time every night

A

T

103
Q

This much rest during the day can help reduce stress

A

15-30 minutes

104
Q

More time using social network sites is associated with these problems

A

depression, psychological distress, and lower self-esteem

105
Q

Extroverts us social media for this, while introverts us social media for this

A

enhancing social relationships, social compensation

106
Q

T/F: light to moderate exercise can reduce many types of stress and anxiety

A

T

107
Q

These are recommended exercises for optimal stress reduction

A

brisk walking, swimming, and cycling, yoga, tai-chi, pilates

108
Q

Which type of stress reduction technique has the greatest effect

A

meditation

109
Q

T/F: The relaxing effects of exercise only last for a short time after an exercise session

A

F

110
Q

These are reasons why exercising may decrease stress

A

break from stressors, endorphin release, improved self-image

111
Q

Two questions to ask when trying to relax

A
  1. What prevents me from relaxing

2. what am i not doing that could help me relax

112
Q

(4) common approaches used in stress management

A
  1. progressive relaxation
  2. breathing exercises
  3. meditaion
  4. visualization
113
Q

Progressive relaxation is this

A

a stress reduction technique that uses exercises to reduce muscle tension

114
Q

This is a common symptom of stress

A

muscle tension

115
Q

Steps of progressive relaxation

A

contract then relax muscle groups one at a time, starting at your feet and moving up your body until you find a complete state of relaxation

116
Q

The main idea behind progressive relaxation is that

A

a stressed mind cannot exist in a relaxed body

117
Q

The goal of meditation is to

A

achieve a complete state of physical and mental relaxation

118
Q

A mantra is a

A

a word or sound that is repeated during mediation

119
Q

T/F: a mantra should have a great emotional significance to you

A

F

120
Q

Sessions of this type of relaxation should be ended by making a fist with both hands and saying to yourself that you are alert and refreshed

A

mediation

121
Q

Visualization is also called this

A

imagery

122
Q

Spiritual wellness can help to provide this

A

sense of peace

123
Q

Counter productive behaviors to reducing stress

A

using tobacco, using alcohol or other drugs, disordered eatting patterns

124
Q

T/F: disordered eating patterns only refer to clinical definition for eating disorders

A

F

125
Q

(7) ways to help magage stress

A
  1. manage stressors
  2. rest and sleep
  3. exercise
  4. relaxation techniques
  5. spiritual wellness
  6. support network
  7. avoid counderproductive behaviors

Nutr-100 (11 decks)

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