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PE (Physical Education) > Chapter 7: Managing Stress for College Wellness > Flashcards

Chapter 7: Managing Stress for College Wellness Flashcards

1
Q

What prompts an automatic physical response of the body to any stimulus that requires you to adjust to change?

A

stress (or stress response)

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2
Q

What kind of response is helpful or productive to a stressor (helps you perform better)?

A

eustress

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3
Q

What kind of response is harmful or bad to a stressor (upsets or makes you sick)?

A

distress

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4
Q

What is classified as the source or cause of stress (may be physical, mental, social or environmental)?

A

stressor

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5
Q

What are the differences between stress, anxiety and burnout?

A

cognitive and somatic anxiety

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6
Q

What are classified as the parts of your day that you find bothersome, stressful, unpleasant etc.?

A

daily hassle

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7
Q

What are classified as positive events that make us feel good?

A

uplifts

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8
Q

What are the top sources of stress for college students?

A
  • financial responsibilities
  • educational responsibilities
  • roommate compatibility
  • decisions about sexuality and peer pressure
  • medical issues
  • changes in sleeping and eating pattern
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9
Q

What are some responses that the body creates when under stress?

A
  • sweat released to cool extra body heat
  • ability to hear and see better
  • heart speeds up
  • blood flow increases
  • body releases endorphins to mask pain
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10
Q
A
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11
Q

What kind of stress response prepares your bodyto make a quick decision?

A

fight or flight response

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12
Q

What kind of hormone prepares the body to react under stress or emergency (also called cortisol)?

A

adrenaline (norepinephrine/epinephrine)

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13
Q

Which subsystem, under the automatic nervous system, is responsible for relaxing the body?

A

parasympathetic nervous system

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14
Q

What can be described as stability and consistency of a person’s physiology?

A

homeostasis

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15
Q

What are the A-B-C’s of Stress Management?

A

A
* awareness
* assessment
* appraisal
B
* behaviors
* barriers
* balance
C
* cognitions
* control/choice
* communication

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16
Q

What are the four different kinds of personality behavioral types?

A
  • type a
  • type b
  • type c
  • type r
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17
Q

What type of personality behavioral type exhibits a sense of time urgenc, aggressiveness, competitiveness, usually combined with hostility?

A

type a

18
Q

What type of personality behavioral type displays no sense of time urgency or hostility, is non-competitive and patient, and has a secure sense of self-esteem, is balanced?

A

type b

19
Q

What kind of personality type is unassertive, taken advantage of, and is conflict averse?

A

type c

20
Q

What kind of personality behavioral type gets the most out of life through varied experiences and is stress resilient while engaging in risk taking activities?

A

type r

21
Q

What type of personality behavioral type is more at risk of developing cancer due to a suppressed immune system?

A

type c

22
Q

What personality behavioral type is more at risk of developing coronary problems?

A

type a

23
Q

What personality behavioral type is stress resilient while engaging in risk taking activites?

A

type r

24
Q

What percentage of illnesses relate to stress?

A

50-80%

25
Q

How many medical office visits are due to stress-related illnesses?

A

2/3 (two-thirds)

26
Q

What are three physical stages of stress?

A
  1. alarm
  2. resistance
  3. exhaustion
27
Q

What are some examples of health problems resulted from chronic stress?

A
  • high blood pressure
  • higher likelihood of getting colds, infections, and cancer
  • rapid or irregular heart beat
  • muscle aches (especially in neck, shoulders, and low back)
  • tension or migraine headaches
  • sweating, trembling, and fatigue
28
Q

What are some sources of stress?

A
  • life changes
  • daily hassles
  • college-life stress
  • job stress
  • social stress
  • negative thought patterns
  • personality difficulties
29
Q

(Most likely to appear on exam)

What are the 5 key strategies for coping with stress effectively?

A
  • problem focused
  • emotion focused
  • appraisal focused
  • avoidance focused
  • failure to cope
30
Q

What kind of key strategy for coping with stress effectively revolves around the use of acitivites specific to getting tasks done? (ex: info gathering, time management skills, problem solving, self-talk)

A

problem focused coping

31
Q

What kind of key strategy for coping with stress effectively revolves around the use of activities to feel better about the task at hand? (ex: meditation, wishful thinking)

A

emotion focused coping

32
Q

What kind of key strategy for coping with stress effectively involves keeping things in perspective and looking to the future?

A

appraisal focused coping

33
Q

What kind of key strategy for coping with stress effectively involves the avoidance of the task to protect oneself (ex: procrastination)?

A

avoidance focused coping

34
Q

What dynamic process describes the constant changing in result of cognitive and behavioral efforts to manage specific external and/or internal demands/conflicts (or challenges) appraised as taxingor exceeding one’s resouces?

A

coping

35
Q

What two personality behavioral types are more likely to appraise anxiety as more facilitative than other types and cope more effectively?

A
  • type b
  • type r
36
Q

Cortisol requires what that can lead to aniety, depression, insomnia, muscular weakness and upset stomach?

A

certain vitamins
* B complex vitamins
* vitamin C

37
Q

What relaxation technique increases the supply of oxygen to your brain and stimulates the parasympathetic nervous system, which will promote calmness?

A

deep breathing

38
Q

What kind of relaxation exercise is a mind-body process of moving from the stress response to the relaxation response via self-induced tension then relaxation cycles?

A

progressive muscle relaxation

39
Q

What are some examples of counterproductive ways to deal with stress?

A
  • alcohol
  • tobacco
  • other drugs
  • unhealthy eating habits
  • physcial inactivity
  • abnormal sleep patterns
40
Q

What is the major cause of stress in college?

A

large workload with limited time

41
Q

How can you improve time management?

A
  • keeps time audit, be energy efficient, refrain from multitasking, minimize interruptions/plan for breaks, prioritize, understand and avoid procrastination
42
Q

What are some steps to battling procrastination?

A
  1. recognize that you’re procrastinating
  2. work out why you’re procrastinating
  3. adopt anti-procrastination strategies

PE (Physical Education) (8 decks)

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