The Role of Physical Activity in Managing One's Stress Flashcards

1
Q

What is the HOPE way of managing stress

A

exercise

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2
Q

Any change that causes physical, emotional, or psychological strain. It is your body’s response to anything that requires attention or action.
- involves body and mind
- when tense, uncomfortable, and worried
- any event that causes frustration
- body’s reaction to a challenge
- can be positive (when you do something to avoid danger/ meet deadlines

A

stress

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3
Q

A stress that has a positive effect on you. it is what energizes us and motivates us to make a change. It gives us a positive outlook and makes us capable of overcoming obstacles and sickness.

A

Eustress

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4
Q

A stress that negatively affects you

A

Distress

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5
Q

Something that causes a state of strain or tension. (Cause of stress)
- situations that cause worry/anxiety
- can lead to body stress

A

Stressors

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6
Q

Examples of Stressors

A

Major life changes/social/relational, everyday problem (financial, etc), physical environment/surroundings, physiological,

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7
Q

evidence of being physically fit and healthy

A
  • having the ability to respond to physical activites
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8
Q

how often should you exercise to overcome stress

A

regularly (2-3 times a week)

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9
Q

how does exercise overcome stress

A

it helps releases hormones such as endorphins (mainly) and serotonin by improving the heart’s circulatory system and its capability to provide oxygen throughout the body

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10
Q

are chemicals (hormones) your body releases when it feels pain or stress. (pain-killer)
- the neurotransmitters that are responsible for the “feel good” effect you feel and they also provide you with the much-desired “runners-high”.
- it is the sense of euphoria or wellbeing people receive after performing the exercise.

A

endorphins

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11
Q

this hormone plays a key role in such body functions as mood, sleep, digestion, nausea, wound healing, bone health, blood clotting and sexual desire. (mood stabilizer)

A

serotonin

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12
Q

this hormone is released when your brain is expecting a reward. When you come to associate a certain activity with pleasure, mere anticipation may be enough to raise dopamine levels. (reward chemical)

A

dopamine

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13
Q

a hormone and a neurotransmitter that is involved in childbirth and breast-feeding. It is also associated with empathy, trust, sexual activity, and relationship-building. It is sometimes referred to as the “love hormone,” because levels of oxytocin increase during hugging and orgasm.

A

oxytocin

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14
Q

aside from overcoming stress, what are the effects of regular exercise

A

boost energy, self-esteem, better sleep, regulate food intake

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15
Q

an antioxidant that is made naturally in the body and also found in foods. It is used to break down carbohydrates/sugar and to make energy.
- also assists in the delivery of creatine, carbohydrates, and other essential nutrients to the muscle tissue, which are necessary for increasing strength and endurance, as well as muscle size.
-can extend workout time and improve muscle strength.

A

alpha lipoic acid

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16
Q

a guide that helps adults plan out their physical activity, so it becomes an easy, routine part of their everyday life.
- to cut down watching tv, etc for 20 mins

A

physical activity pyramid

17
Q

L1 of Physical Activity Pyramid

A

Day to ay activities/Habitual Actions (everyday - use stairs, walk, etc)

18
Q

L2 of Physical Activity Pyramid

A

3-5 times a week

LEFT
Aerobic Exercise (brisk walking, bicycling, swimming)

RIGHT
Recreational Activities (soccer, basketball, dancing)

19
Q

L3 of Physical Activity Pyramid

A

2-3 times a week

LEFT
Leisure (golf, bowling, softball)

RIGHT
Body Conditioning/Flexibility and Strength (Stretching/yoga/weightlifting)

20
Q

L4 in Physical Activity Pyramid

A

Cut down on (only once)

watching tv, computer games, sitting for more than 30 mins

20
Q

L4 in Physical Activity Pyramid

A

Cut down on (only once)

watching tv, computer games, sitting for more than 30 mins

21
Q

Hindrances in doing exercise

A

laziness, workload, etc