The Role of Physical Activity in Managing One's Stress Flashcards
What is the HOPE way of managing stress
exercise
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
stress
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.
Eustress
A stress that negatively affects you
Distress
Something that causes a state of strain or tension. (Cause of stress)
- situations that cause worry/anxiety
- can lead to body stress
Stressors
Examples of Stressors
Major life changes/social/relational, everyday problem (financial, etc), physical environment/surroundings, physiological,
evidence of being physically fit and healthy
- having the ability to respond to physical activites
how often should you exercise to overcome stress
regularly (2-3 times a week)
how does exercise overcome stress
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
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.
endorphins
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)
serotonin
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)
dopamine
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.
oxytocin
aside from overcoming stress, what are the effects of regular exercise
boost energy, self-esteem, better sleep, regulate food intake
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.
alpha lipoic acid
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
physical activity pyramid
L1 of Physical Activity Pyramid
Day to ay activities/Habitual Actions (everyday - use stairs, walk, etc)
L2 of Physical Activity Pyramid
3-5 times a week
LEFT
Aerobic Exercise (brisk walking, bicycling, swimming)
RIGHT
Recreational Activities (soccer, basketball, dancing)
L3 of Physical Activity Pyramid
2-3 times a week
LEFT
Leisure (golf, bowling, softball)
RIGHT
Body Conditioning/Flexibility and Strength (Stretching/yoga/weightlifting)
L4 in Physical Activity Pyramid
Cut down on (only once)
watching tv, computer games, sitting for more than 30 mins
L4 in Physical Activity Pyramid
Cut down on (only once)
watching tv, computer games, sitting for more than 30 mins
Hindrances in doing exercise
laziness, workload, etc
