Mind-Body Exercise

Question 1

2 key hormones of behavior

Answer 1

1) corticotropin releasing hormone (CRH)

2) adrenocorticotropin hormone (ACTH)

Question 2

the hormones that bond brain (hypothalamus and higher brain centers) and body (pituitary and adrenal glands) together and play an extensive role in mind-body visceral and cognitive responses

Answer 2

1) corticotropin releasing hormone (CRH)

2) adrenocorticotropin hormone (ACTH)

Question 3

disciplines that are the root of most mind-body exercise programs today

Answer 3

1) yoga

2) tai chi

Question 4

cardiorespiratory benefits of yoga and tai chi

Answer 4

1) decreased resting BP
2) increased pulmonary function
3) improved respiratory function in patients with asthma
4) increased parasympathetic tone, increased HR variability
5) improvement in baroreflex function/sensitivity
6) enhanced arterial endothelial function
7) increased maximal oxygen uptake and physical work capacity
8) regression of coronary artery disease
9) improved cardiovascular disease risk factor profile (e.g., blood lipids)

Question 5

musculoskeletal benefits of yoga and tai chi

Answer 5

1) increased muscular strength and flexibility
2) increased balance control
3) reduced knee arthritis symptoms
4) improved posture
5) decreased falls in seniors
6) decreased low-back pain

Question 6

musculoskeletal benefits of yoga and tai chi

Answer 6

1) increased cognitive performance
2) improved relaxation and psychological well-being
3) decreased stress hormones (e.g., cortisol)
4) decreased anxiety and depression scores
5) reduction in frequency of panic episodes
6) reduced symptoms of insomnia
7) reduced physiological and psychological responses to threat or stress
8) decreased symptoms associated with pain, angina, asthma, and chronic fatigue
9) reduced atrial arrhythmias

Question 7

metabolic benefits of yoga and tai chi

Answer 7

1) increased glucose tolerance and insulin sensitivity
2) decreased HbA1c (glycosylated hemoglobin) and C-peptide levels in type 2 diabetes
3) decreased blood lactate levels
4) improved blood lipid profile and lipid oxidation

Question 8

other benefits of yoga and tai chi

Answer 8

1) increased physical functioning in older persons
2) decreased OCD symptoms
3) decreased osteoarthritis
4) decreased carpal-tunnel symptoms
5) decreased cancer symptoms and cancer therapy symptoms

Question 9

5 common components of mind-body exercise programs

Answer 9

1) meditative/contemplative
2) proprioceptive and kinesthetic body awareness
3) breath-centering or breathwork
4) anatomic alignment or proper choreographic form
5) energycentric

Question 10

form of mind-body exercise that is fundamentally a form of movement re-education that breaks inefficient movement patterns into components

Answer 10

pilates

Question 11

characteristics of mind-body exercise programs that are helpful for those with stable chronic disease

Answer 11

1) can be taught at relatively-low intensity levels (2-4 METs) and can be individualized
2) decrease real-time cognitive arousal and stress hormone activation
3) enhance proprioception and kinesthesis
4) can improve muscular strength, posture, and balance
5) can improve self-efficacy and confidence

Question 12

also known as “power yoga”

Answer 12

Ashtanga yoga

Question 13

type of yoga where asanas are sequenced in groups of poses of that range from moderate to very difficult

Answer 13

Ashtanga yoga

Question 14

type of yoga that is synonymous with “serpent power” or the coiled-up energy contained in the body

Answer 14

Kundalini yoga

Question 15

also called the yoga of awareness

Answer 15

Kundalini yoga

Question 16

most common form of tai chi practiced in the West

Answer 16

Yang style

Question 17

easiest type/form of tai chi for older adults as it involved a higher stance than other forms

Answer 17

Sun style

Question 18

contemporary form of mind-body exercise that involves floor work as well as work done on a machine called a reformer

Answer 18

pilates

Question 19

contemporary form of mind-body exercise that includes a moderate-level aerobic component that fosters spontaneity

Answer 19

Nia

Question 20

one way of objectively assessing the success of a mind-body exercise program

Answer 20

record baseline and serial blood-pressure measurements

Question 21

the practice of voluntary breath control, consisting of conscious inhalation, retention, and exhalation

Answer 21

Pranayama

Question 22

T/F: In the yogic and qigong traditions, breathing functions as an intermediary between the mind and body.

Answer 22

True