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Health Coaching Exam > Section 3, Chapter 7 > Flashcards

Section 3, Chapter 7 Flashcards

1
Q

A discrepancy or imbalance between perceived demands and perceived coping abilities 

A

Stress

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2
Q

Agents, conditions, experiences, or other stimuli that cause stress; can be physical, emotional, or psychological. 

A

Stressors 

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3
Q

Commonly referred to as positive stress and is often seen as beneficial. Typically short-lived and perceived as being within one’s coping abilities. 

A

Eustress

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4
Q

A more severe and negative type of stress which can occur in both the short and long term. Perceived as being outside one’s coping abilities. 

A

Distress

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5
Q

A stimulus that challenges the bodies homeostasis and triggers arousal.

A

Stressor 

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6
Q

Outside events, situations, stimuli or experiences that challenge the bodies homeostasis and trigger arousal 

A

External stressors 

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7
Q

Individual perceptions, beliefs, attitudes or expectations that challenge the bodies homeostasis and trigger arousal 

A

Internal stressors 

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8
Q

Sudden anxiety-provoking situations that tend to be short in duration 

A

Acute time-limited stressors 

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9
Q

More serious real-world challenges that are over relatively quickly 

A

Brief naturalistic stressors 

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10
Q

A focal event that produces a series of difficult, longer-term consequences that will subside at some point in the future

A

Stressful event sequences

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11
Q

Pervasive situations caused by life-changing circumstances that do not have a clear endpoint in sight 

A

Chronic stressors 

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12
Q

Traumatic experiences that occurred in the distant past yet continue to have long lasting psychological and emotional impact

A

Distant stressors 

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13
Q

Being asked to speak during a meeting is an example of what type of stressor 

A

Acute time-limited stressor

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14
Q

Interviewing for a new job is an example of what type of stressor 

A

Brief naturalistic stressor

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15
Q

Experiencing the death of a loved one is an example of what type of stressor

A

Stressful event sequence

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16
Q

Being a caregiver for a family member with Alzheimer’s disease is an example of what type of stressor 

A

Chronic stressor 

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17
Q

Enduring physical abuse at an early age is an example of what type of stressor

A

Distant stressor 

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18
Q

What is the most common source of stress in the U.S. according to a recent APA survey? 

A

Healthcare costs


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19
Q

Stress that is transient in nature and in which arousal recedes after a brief period. 

A

Acute stress 

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20
Q

Unremitting stress that persists for extended periods of time 

A

Chronic stress 

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21
Q

When the body perceives a stressor that is a potential threat, sensory information and other inputs are processed by what part of the brain?

A

The amygdala

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22
Q

If a stressor is determined to pose a threat, whether real or perceived, a distress signal is sent from what part of the brain to what other part of the brain?

A

From the amygdala to the
hypothalamus

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23
Q

The system in the body that regulates the functioning of internal organs, glands and body processes without conscious effort (e.g., heart rate, respiration, and metabolic processes)

A

Autonomic nervous system 

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24
Q

What are the two divisions of the autonomic nervous system?

A

The sympathetic and parasympathetic nervous systems

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25
Q

Which system in the body is activated when the hypothalamus triggers the “fight or flight” response? 

A

The sympathetic nervous system 

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26
Q

Which system in the body is commonly referred to as “rest and digest” because of the role it plays in governing various bodily functions when at rest, such as digestion and elimination?

A

The parasympathetic nervous system 

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27
Q

Epinephrine is also called this

A

Adrenaline 

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28
Q

Noradrenaline is also called this 

A

Norepinephrine 

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29
Q

What is the fast acting pathway that is activated almost instantaneously in response to stress?

A

The sympathetic-adrenal-medullary pathway (SAM)

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30
Q

Explain the fast acting pathway that functions in the body’s response to stress

A

Nerve signals travel from the hypothalamus down the spinal cord to the adrenal medulla which secretes epinephrine and norepinephrine in response 

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31
Q

What are some of the effects of epinephrine and norepinephrine when they are released along the fast acting pathway in response to stress? 

A
  • Increased heart rate, blood pressure and respiration
  • Increased alertness
  • Rising blood glucose levels
  • Slower digestion
  • Reduced kidney function
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32
Q

Explain vasodilation and vasoconstriction along the SAM pathway

A

Blood vessels leading to skeletal muscles in the arms and legs dilate while blood flow in other areas of the body where it’s not urgently needed is restricted (the digestive system, for example)

33
Q

If a stressor is still perceived to be a threat after activation of the SAM pathway, what happens? 

A

The slow acting pathway (HPA axis) is activated (hypothalamus-pituitary-adrenal axis)

34
Q

Explain the slow acting pathway that functions in the body’s response to stress

A

The hypothalamus releases a hormone that signals the pituitary gland to release another hormone which travels through the blood stream and signals the adrenal medulla to release cortisol and aldosterone


35
Q

What are some of the effects of cortisol and aldosterone as part of the stress response? 

A
  • Reduced levels of serotonin
  • Chronic low-grade inflammation
  • Damage and shrinking in the hippocampus
  • Damage to the endothelial lining of blood vessels
  • Increased insulin resistance
  • Suppressed immune system function
  • Impaired metabolism of proteins and fats
  • Increased risk of cardiovascular disease and kidney disease
36
Q

This hormone follows a circadian rhythm with levels being highest upon waking and lowest during sleep

A

Cortisol


37
Q

This hormone plays a critical role in the stress response by regulating glucose metabolism to ensure glucose levels in the blood remain high for use by muscles and the brain 

A

Cortisol 

38
Q

The mechanism by which the hypothalamus and pituitary inhibit hormone release to turn off the stress response and prevent unnecessary extended elevations in hormones is called what?

A

Negative feedback loops 

39
Q

A biological theory comprised of three stages which describes the body’s response and adaptation to stressors 

A

General adaptation syndrome (GAS)

40
Q

What are the three stages that comprise the GAS theory?

A

Alarm
Resistance
Exhaustion 

41
Q

One of the stages of the GAS theory in which the fight or flight response is activated, followed by initiation of the HPA axis 

A

Alarm

42
Q

One of the stages of the GAS theory in which the body continues to respond to a persistent stressor by continuing to activate the HPA axis and increasing cortisol secretion

A

Resistance

43
Q

One of the stages of the GAS theory in which the body eventually depletes its resources, resulting in compromised function of various organs and systems, including the immune system 

A

Exhaustion

44
Q

The process of adaptation to acute stress to restore homeostasis.

A

Allostasis 

45
Q

An extension of homeostasis but differs in that it centers on efficient regulation through anticipating needs and preparing to meet them before they arise


A

Allostasis 

46
Q

The process of adapting well in the face of adversity and other sources of stress

A

Resilience 

47
Q

Accumulated wear and tear on the body that occurs when the body’s ability to respond and adapt to intense, repeated or prolonged stress is exceeded

A

Allostatic load

48
Q

Ongoing stress can result in a reduction in levels of what neurotransmitter responsible for mood

A

Serotonin 

49
Q

How does increased cortisol levels resulting from chronic stress affect the reproductive system? 

A

Reduces sexual desire and suppresses reproductive function. Decreased sperm and testosterone in men and negative impact on menstruation in women

50
Q

How does increased cortisol levels resulting from chronic stress affect the skeletal system? 

A

It can inhibit bone remodeling and decrease bone mineral density resulting in weakened bones

51
Q

Below average bone density

A

Osteopenia

52
Q

A disorder primarily affecting postmenopausal women in which bone density decreases and susceptibility to fractures increases

A

Osteoporosis 

53
Q

Increased cortisol levels from chronic stress can alter the way the body responds to insulin resulting in what? 

A

Increased insulin resistance and possible development of type 2 diabetes 

54
Q

How does elevated glucocorticoids (e.g., cortisol) from chronic stress affect the immune system?

A

Immune cells release pro-inflammatory cytokines more freely producing chronic low-grade inflammation which interferes with the body’s ability to heal wounds and fight infections 

55
Q

How does increased cortisol from chronic stress affect the digestive system? 

A

It can alter the function and composition of the gut microbiome contributing to gastrointestinal disorders

56
Q

How can increased cortisol levels from chronic stress cause weight gain? 

A

Elevated cortisol increases appetite (in particular cravings of simple carbs in order to replenish energy stores) which may lead to over eating. 

57
Q

How can increased cortisol from chronic stress affect the brain?

A

It can lead to damage and shrinking in the hippocampus, the brain’s memory center, which increases the risk for developing diseases like dementia and depression

58
Q

Continually elevated blood pressure from chronic stress can damage the endothelial lining of the blood vessels resulting in what?

A

The development of vascular disease and increased risk of heart attack and stroke

59
Q

How does chronic stress affect the muscular system?

A

It causes persistent muscle tension that can lead to tension headaches and migraines 

60
Q

The lens through which an individual views, interprets and responds to situations

A

Mindset

61
Q

A deterministic view of the world that may cause an individual to avoid challenges and give up easily

A

Fixed mindset 

62
Q

A desire to learn, grow and embrace challenges, persisting in the face of setbacks

A

Growth mindset 

63
Q

The ability to successfully adapt in the face of significant sources of stress

A

Resilience 

64
Q

How are stress and performance related?

A

Too little stress can lead to boredom and low performance. Too much stress can lead to feelings of anxiousness and performance decline. 

65
Q

The ability to monitor and manage emotions, thoughts and behaviors in accordance with the demands of the situation 

A

Self regulation 

66
Q

Paying attention in a particular way, on purpose, in the present moment and nonjudgmentally

A

Mindfulness 

67
Q

The ability to be fully present with what is transpiring around oneself and within oneself 

A

Mindful awareness 

68
Q

A critical component for not only managing stress but also meaningful behavior change that entails being fully present with what is transpiring around oneself and within oneself 

A

Mindful awareness 

69
Q

Most mindful practices elicit this response which is the opposite of fight or flight

A

Relaxation response 

70
Q

What are three types of mindful practices?

A
  • Mindful movement like yoga or tai chi
  • Meditation
  • Breathing exercises
71
Q

What are some physiologic and psychologic outcomes of chronic stress? 

A

Chronic inflammation
Hypertension
Cardiovascular disease
Anxiety or depression
Metabolic disturbances 

72
Q

What are some sociobehavioral outcomes of chronic stress? 

A

Overeating
Excessive use of alcohol/drugs
Social isolation 

73
Q

What is the goal of stress management?

A

To improve quality of life by increasing healthy, effective coping strategies to manage distress 

74
Q

Situations outside of an individuals control. They can also be modifiable, meaning there are elements that can change and influence the stress response.

A

Extrinsic stressors 

75
Q

These are internal to the body or integral to the task being performed. They can come from dealing with uncertainty, negative thinking, high stakes decision making or attempting unfamiliar tasks. 

A

Intrinsic stressors 

76
Q

A type of stress management intervention that includes mind and body awareness, nonjudgmental awareness, serenity and clarity and access to inner resources

A

Mindfulness-based stress reduction
(MBSR)

77
Q

A type of stress management intervention that combines cognitive behavioral coaching with meditative practices and includes cultivation of mindfulness 

A

Mindfulness-based cognitive coaching 

78
Q

Encouraging a program of directed thoughts and suggestions that guide your clients imagination toward a relaxed, focused state

A

Guided imagery 

79
Q

A stress management intervention that teaches how to relax muscles through a two-step process

A

Progressive muscle relaxation

Health Coaching Exam (7 decks)

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