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STLCC Psychology 100 Anis McLin-Morris > Unit 5 Operant Conditioning Sleep Stress > Flashcards

Unit 5 Operant Conditioning Sleep Stress Flashcards

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1
Q

Who created operant conditioning?

A

B.F. Skinner

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2
Q

Who originally discovered operant or instrumental conditioning?

A

E.L. Thorndyke

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3
Q

Explain the “Law of Effect” that instrumental and Operant Conditioning is based off of?

A

Law of Effect= Consequences shape behavior, you can condition a behavior through consequences

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4
Q

What effect do reinforcements have on behavior?

A

Reinforcements= Increase behavior

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5
Q

What effects do punishments have on behavior?

A

Punishments= decrease behavior

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6
Q

What did Skinner do that Thorndyke didn’t?

A

Researched the types of consequences and ways of using them to condition behavior

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7
Q

Define consequence

A

Whatever happens after a behavior
(Not necessarily bad)

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8
Q

Explain positive consequence

A

Adding something after a behavior

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9
Q

Explain negative consequence

A

Removing something after a behavior

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10
Q

Explain positive reinforcement

A

Adding something to increase behavior

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11
Q

Explain negative reinforcement

A

Removing something to increase behavior

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12
Q

Explain positive punishment

A

Adding something to decrease behavior

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13
Q

Explain negative punishment

A

Removing something to decrease behavior

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14
Q

Decode this example:
A woman is speeding and a police officer gave her a speeding ticket to reduce her speeding behavior. What is the consequence?

A

-Subject being conditioned= the woman
-Subjects behavior= speeding
-Operator conditioning the subjects behavior= police officer
-Operators method= adding a ticket to decrease behavior
-Type of consequence= positive punishment

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15
Q

According to researchers, most people respond the best to which type of consequence?

A

Reinforcement

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16
Q

Which type of consequence has been linked with increased risk of developing mental health issues?

A

Punishments

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17
Q

Who discovered “learned helplessness”?

A

Martin Seligman

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18
Q

Give an example of learned helplessness in humans

A

An abused child learns to accept all the punishments (passive victim mentality)

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19
Q

List 4 effects of receiving too much punishment on a regular basis (beyond learned helplessness)

A

1- low self-esteem
2- poor coping skills
3- high stress (leads to illnesses)
4- mental health conditions (depression, anxiety etc)

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20
Q

Define post-traumatic growth

A

Overcoming hardships can make you more resilient to future stressors

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21
Q

Give 6 examples of how to use punishment without harming someone

A

1- catch subject in the act and immediately punish
2- consistency
3- punishment that fits the crime
4- stay calm, punish with love not out of anger
5- discuss why you are trying to teach appropriate vs inappropriate behavior
6-give opportunity to display appropriate behavior so you can reinforce it

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22
Q

Define the scheduling term “fixed”

A

Known, set, established, given, doesn’t vary etc

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23
Q

Define the scheduling term “variable”

A

Unknown, not set, unestablished, not given, varies etc

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24
Q

Define the scheduling term “ratio”

A

A number

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25
Q

Define the scheduling term “interval”

A

Duration of time

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26
Q

Explain “fixed ratio” schedule of consequences/reinforcements

A

Reward after a set number of behaviors is displayed

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27
Q

Explain “fixed interval” schedule of consequences/reinforcements

A

Reward after a set duration of time has passed

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28
Q

Explain “variable ratio” schedule of consequences/reinforcements

A

Reward after an unknown number of behaviors

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29
Q

Explain “variable interval” schedule of consequences/reinforcements

A

Reward after an unknown duration of time

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30
Q

Explain “continuous” schedule of consequences/reinforcements

A

Reward after every behavior

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31
Q

Who discovered Classical conditioning?

A

Ivan Pavlov

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32
Q

Who discovered operant conditioning?

A

B. F. Skinner

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33
Q

Terms used in classical conditioning

A

Conditioned/unconditioned
Stimulus/response

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34
Q

Terms used in operant conditioning

A

Reinforcement/punishment
Positive/negative

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35
Q

When is classical conditioning done?

A

Prior to behavior, causes involuntary response

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36
Q

When is operant conditioning done?

A

After behavior, can’t cause involuntary behevior

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37
Q

Define circadian rhythm

A

A series of biological processes that occur over 24hrs and then repeat

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38
Q

What starts circadian rhythm of sleep?

A

The transduction of light waves into action potentials

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39
Q

What limbic system structure, and which specific part of that structure, notices the change in light for circadian rhythm process?

A

The suprachiasmatic nucleus within the hypothalamus

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40
Q

Which hindbrain structure does further processing in response to the change in light

A

The reticular formation

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41
Q

Which gland releases melatonin hormone

A

The pineal gland

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42
Q

What does melatonin do?

A

It’s the hormone that makes you drowsy

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43
Q

Explain the 4 steps of the circadian rhythm of sleep process

A

1) the sun sets/light decreases
2) the optic nerve converts light waves into electrical signals (transduction)
3) the suprachiasmatic nucleus within the hypothalamus process the change in light
4) the reticular formation sends the signal on to the pineal gland which releases melatonin to make you drowsy

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44
Q

Who created the Electroencephalogram?

A

Hans Berger

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45
Q

List each stage of sleep

A

1NREM
2NREM
3NREM
4NREM
5REM

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46
Q

What type of brain wave is seen in 1NREM sleep?

A

Alpha and theta waves

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47
Q

What type of brain wave is seen in 2NREM sleep?

A

Theta waves

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48
Q

What type of brain wave is seen in 3NREM sleep?

A

Theta and delta waves

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49
Q

What type of brain wave is seen during 4NREM

A

Delta waves

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50
Q

What type of brain waves are seem during REM sleep?

A

Beta/alpha-like waves

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51
Q

List the classification (light to deep) and at least 1 additional feature of 1NREM sleep

A

Very light sleep, hypnogogic hallucinations

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52
Q

List the classification (light to deep) and at least 1 additional feature of 2NREM sleep

A

Light sleep, sleep spindles and K-complexes

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53
Q

List the classification (light to deep) and at least 1 additional feature of 3NREM sleep

A

Deep sleep, slow rhythmic breathing

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54
Q

List the classification (light to deep) and at least 1 additional feature of 4NREM sleep

A

Very deep sleep, sleep walking, talking, bruxism etc

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55
Q

List the classification (light to deep) and at least 1 additional feature of REM sleep

A

Rapid eye movement sleep, sleep paralysis & dreams

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56
Q

What is hypnogogic hallucinations?

A

Faulty mental processing of what’s real/imaginary as you go in a d out of 1NREM sleep

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57
Q

What are sleep spindles?

A

Bursts of brain activity that occur in 2NREM

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58
Q

What are K-complexes?

A

Abrupt drop in brain activity as if in deepest sleep but you are in 2NREM

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59
Q

What is Sleep paralysis?

A

When your body isn’t able to move in REM sleep

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60
Q

Explain the progression of the stages of sleep over an eight-hour period

A

We go through all 5 stages repeatedly (usually around 4 times) each rotation takes about 2 hours

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61
Q

Explain the progression of the 1st rotation of sleep over an eight-hour period of sleep

A

1st rotation: We quickly go through 1NREM, 2NREM, & 3NREM (~15 mins in each) but when we go into 4NREM we stay for a long time (~55 min) and then go into 5REM (~20min)

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62
Q

Explain the progression of the 2nd rotation of sleep over an eight-hour period of sleep

A

2nd rotation: we quickly go through 1NREM, 2NREM, & 3NREM (~20 min in each) and then we go into 4NREM but not quite as deeply (~35 min) and then go into 5NREM (~25 min)

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63
Q

Explain the progression of the 3rd rotation of sleep over an eight-hour period of sleep

A

3rd rotation: we quickly go through 1NREM, 2NREM (~24 min each) then 3NREM for longer (~30 min) and maybe? Get into 4REM (~5 min) before 5REM (~40 min)

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64
Q

Explain the progression of the 4th rotation of sleep over an eight-hour period of sleep

A

4th: we quickly go through 1NREM, 2NREM (~30min each) then 3NREM (~5 min) and then go into 5REM the (~55 min) we don’t go into 4REM at all

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65
Q

During which hours of sleep are you getting the most deep sleep and the most REM sleep?

A

The first 4hrs of sleep we’re primarily in 4NREM and the second 4hrs of sleep we’re primarily in 5REM sleep

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66
Q

Which type of sleep are you primarily depriving yourself of when you don’t get enough sleep?

A

5REM

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67
Q

What can happen as a result of depriving yourself of REM sleep?

A

The REM rebound effect

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68
Q

Explain the REM rebound effect

A

When you take a nap or try to catch up on sleep you go into 5REM sleep (you barely spend any time in the NREM stages)

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69
Q

sleep patterns change over the course of the human lifespan, explain the sleep pattern of newborns

A

Need ~16hrs but only sleep for 2-3 hours at a time (series of naps)

70
Q

sleep patterns change over the course of the human lifespan, explain the sleep pattern of infants

A

~need 14hrs but only sleep ~4hrs at a time (series of longer naps)

71
Q

sleep patterns change over the course of the human lifespan, explain the sleep pattern of toddlers

A

Need ~12hrs, ~10hrs at night and 2 naps in the day

72
Q

sleep patterns change over the course of the human lifespan, explain the sleep pattern of early childhood

A

Need ~11hrs, 10hrs at night and 1 nap a day

73
Q

sleep patterns change over the course of the human lifespan, explain the sleep pattern of childhood

A

Need ~10hrs, can do all ~10 at night, no naps

74
Q

sleep patterns change over the course of the human lifespan, explain the sleep pattern of adolescents

A

Need ~9hrs, can do all 9 at night

75
Q

sleep patterns change over the course of the human lifespan, explain the sleep pattern of early adults

A

Need ~8hrs at night

76
Q

sleep patterns change over the course of the human lifespan, explain the sleep pattern of middle adults

A

~6.5 hrs, still need 8hrs at night but lost ability to get all that in one night, encouraged to take 1 nap a day

77
Q

sleep patterns change over the course of the human lifespan, explain the sleep pattern of elderly adults

A

~4.5hrs, they still need 8hrs but lost ability to get that in one night and are encouraged to take 2 naps a day

78
Q

Define “restorative” theory of sleep

A

We sleep to restore our bodies energy, hormone levels, neurotransmitter levels etc (our brains need time to get all systems back in homeostasis, consolidate memories etc)

79
Q

Define “adaptive” or “evolutionary” theory of sleep

A

We have adapted our specific sleep pattern to increase our chance of survival (each animal species has unique sleep patterns related to helping them survive)

80
Q

List 4 behavioral or mental processing effects of sleep deprivation

A

1) overeating
2) mood swings
3) slowed mental processing such a as focus, learning, decision making
4) slowed physical reactions

81
Q

What causes overeating when sleep deprived?

A

Low levels of leptin

82
Q

What causes mood swings when sleep deprived?

A

Overactive amygdala

83
Q

What causes slowed mental processes when sleep deprived?

A

Decreased frontal lobe activity

84
Q

List 4 physiological or medical effects of sleep deprivation

A

1) increases hunger
2) decreases our ability to process sugar and puts us at risk of diabetes
3) increases stress hormones and puts us at risk of various heart diseases
4) increases stress hormones and accelerates our rate of aging, decreases life expectancy

85
Q

Explain Activation-Synthesis or Continuous Activation theory

A

Dreams are meaningless byproducts

86
Q

Explain Freudian theory of dreaming

A

Dreams are meaningful messages from the unconscious

87
Q

Explain manifest content of dreams

A

Dream images or symbolic images of dreams

88
Q

Explain latent content of dreams

A

Hidden/unconscious messages of the symbolic images (dream interpretation)

89
Q

Define daydream

A

When your mind wanders without control while you are awake

90
Q

Define lucid dream

A

When you become consciously aware that you’re dreaming while you’re dreaming

91
Q

Define recurring dream

A

When you have the same dream repeatedly

92
Q

Define progressive dream

A

When you resume dreaming about something

93
Q

Define prophetic dream

A

When you dream of something that hasnt happened but does end up happening

94
Q

Define mutual dream

A

When you have the same dream as others

95
Q

Define nightmare

A

When you have a scary dream

96
Q

Define night terror

A

Not a true dream because it doesn’t happen in 5REM… It happens in 4NREM and is usually a memory flashback of a trauma

97
Q

Does everyone dream?

A

Yes, without exception
(Some don’t remember)

98
Q

Why don’t people remember their dreams?

A

Their hippocampus is resting/doesn’t get activated

99
Q

List 3 common parasomnias

A

1) sleep walking
2) sleep talking
3) sleep bruxism

100
Q

Explain sleep Bruxism

A

Unconsciously grinding your teeth during 4NREM sleep

101
Q

Explain sleep walking or talking

A

Unconsciously walking or talking during 4NREM sleep

102
Q

List 5 UNCOMMON to rare forms of parasomnias

A

1) sleep eating
2) sleep driving
3) sleep swimming
4) sleep sex/sexomnia
5) sleep homicide

103
Q

How can someone prove they have a rare sleep disorder such as sleep homicide?

A

By going to a sleep research lab and have themselves studied

104
Q

What is a common cause of chronic partial sleep?

A

This disorder is caused by not giving themselves an appropriate bedtime

105
Q

What is effective treatment for chronic partial sleep disorder

A

Making lifestyle changes to ensure proper rest

106
Q

Define microsleeping

A

Falling asleep while you are consciously trying to do something (e.g. driving)

107
Q

Define narcolepsy

A

A neurological disorder where you fall asleep uncontrollably regardless of getting plenty of rest

108
Q

What is the main diagnostic feature of sleep apnea?

A

Not being able to breath during sleep causing a person to wake up repeatedly

109
Q

What machine is frequently used to treat sleep apnea

A

A C-PAP

110
Q

Explain the spectrum of insomnia in 4 stages

A

1) insomnia
2) mild insomnia
3) moderate insomnia
4) extreme insomnia

111
Q

Define insomnia

A

An inability to fall asleep and/or stay asleep resulting in sleep deprivation, problems getting enough rest or restful sleep

112
Q

Define mild insomnia

A

Sleep difficulties/disturbances for a few nights to a few weeks

113
Q

Define moderate insomnia

A

Sleep difficulties/disturbances for several weeks

114
Q

Define extreme insomnia

A

Sleep difficulties/disturbances for many months and often some medical issues start to emerge

115
Q

Define fatal familial insomnia

A

Death caused by inability to sleep at all

116
Q

What is Hypersomnia?

A

Sleeping too much and/or being unable to fully wake up

117
Q

What is mild hypersomnia?

A

Oversleeping for a few nights

118
Q

What is moderate hypersomnia?

A

Oversleeping for several nights

119
Q

What is extreme hypersomnia or Kleine-Levin Syndrome?

A

Inability to wake up for days to months

120
Q

What is Short Sleeper Syndrome (SSS)

A

A genetic disorder that causes someone to only need ~4hrs if sleep and are fully rested with no signs of sleep deprivation

121
Q

List three strategies for getting regular amounts of sleep

A

1) exercise regularly
2) get on sleep schedule and plan for appropriate amount of sleep
3) turn off anything emitting light/all electronics

122
Q

List three ways you can create a good sleep environment to promote proper rest

A

1) make the room dark, cool, quiet
2) have clean well fitting sheets
3) have a firm mattress supportive

123
Q

List 5 health benefits of getting proper rest on a regular basis

A

1) higher functioning immune system
2) improved memory
3) increased sex drive
4) better mental and physical health
5) extended lifespan

124
Q

Define stress

A

A negative response to something (a stressor); stress impacts the mind and body

125
Q

List the three broad categories of stressors

A

1) major life events
2) daily hassles
3) social-cultural

126
Q

Give an example of a major life stressor

A

Death of a loved one, becoming a parent etc

127
Q

Give an example of a daily hassle stressor

A

Chores, work/studying, bills

128
Q

Give an example of a social-cultural stressor

A

Being bullied, victim of crime or discrimination/racism, needing a job etc

129
Q

Who discovered perception is what determines your stress level?

A

Richard Lazarus

130
Q

True or false of two people experience the same stressor they will have the same level of stress?

A

False

131
Q

List 2 types of perception that determine your stress response

A

1) your perception that something is adverse/threatening/challenging etc
2) your perception of whether you will be able to effectively cope with the stressor

132
Q

What is the primary appraisal question according to Lazarus’s Appraisal Model of Stress?

A

Is this a threat (something adverse/challenging)?

133
Q

True or false, your perception of a stressor can occur consciously or unconsciously?

A

True

134
Q

What is the secondary appraisal question to Lazarus’s Appraisal Model of Stress? (If the answer to the primary question was indeed a threat, adverse, challenge to you)

A

Can I cope?

135
Q

What is positive stress?

A

Motivates you to do something to resolve the stressful situation

136
Q

What is negative stress?

A

Causes you to feel overwhelmed and is linked with developing stress-related illnesses

137
Q

What is a stress-related illness?

A

Any illness brought on by stress or exacerbated by stress

138
Q

List 8 examples of stress-related illnesses

A

1) high blood pressure
2) panic attacks
3) headache
4) insomnia
5) irritable bowel syndrome
6) nausea/vomiting
7) accelerated aging
8) heart attack

139
Q

Which group of stressors typically put people at “low risk” for developing a stress related illness?

A

Major life events

140
Q

Why are major life events stressors typically lower rish for developing stress-illnesses?

A

Because after the initial shock you start to cope and get support, everyday that passes you get stronger and healthier and better able to function normally again

141
Q

What “low risk” major life events has been documented as causing a condition that effects heart functioning and can lead to death?

A

Broken heart syndrome, typically occurs after the death of a life partner

142
Q

Which category of stressors put you at “moderate risk” for developing a stress-related illness?

A

Daily hassles

143
Q

Why do daily hassles put you at “moderate risk” for stress related illness?

A

Because they have a cumulative effect

144
Q

Which category of stressors put you at “high risk” of developing stress related illnesses?

A

Social-cultural

145
Q

Why do social-cultural stressors put people at high risk of stress related illnesses?

A

Because people cannot escape harsh environmental conditions and their stress level becomes toxic

146
Q

What is toxic stress syndrome?

A

When your social-cultural living conditions are so hostile toward you and your coping skills are so ineffective that your stress levels remain high for a prolonged period of time which causes you to develope severe stress-related illness that impacts the health and functioning of your brain

147
Q

True or false, chronic or prolonged stress becomes toxic at any age?

A

True

148
Q

What is acculturated stress?

A

A specific type of social-cultural stressor seen when immigrants move to a new country and struggle to cope (aka culture shock) usually when someone is in a foreign country

149
Q

What are telomeres?

A

Protective tips at the end of your chromosomes, they protect your DNA from unraveling but stress causes them to deteriorate which makes you age rapidly

150
Q

Researchers studied a cohort of people who were under chronic, prolonged, ongoing stress, what did the people they studied have in common?

A

They were all mothers taking care of children with severe special needs

151
Q

What did Dr. Elizabeth Blackburn discover about chronic, prolonged, ongoing stress in her cohort of mothers caring for children with severe special needs?

A

Their telomeres were being attacked/shortened by their stress hormones

152
Q

According to Dr. Robert Sapolsky, for every 1yr that a mother takes care of a chronically sick child, how many years worth of aging occurs?

A

Up to 6yrs of aging per 1yr of chronic/ongoing stress

153
Q

According to Elissa Epel, what reduces stress as well as keeps telomeres healthy?

A

Developing healthy coping skills

154
Q

True or false, the duration of stress affects your health?

A

True, brief/acute stress doesn’t usually make you sick but chronic/prolonged stress does

155
Q

Who discovered that brief acute stress doesn’t usually cause you to develop stress-related illnesses?

A

Walter Cannon

156
Q

Who discovered that chronic, ongoing or prolonged stress can cause you to develop stress-related illnesses?

A

Hans Selye

157
Q

True or false, fetal origins studies show that if stress hormones are high during pregnancy, it can cause the baby to be born with high levels of stress hormones?

A

True

158
Q

True or False, personality is primarily genetic so you can inherit a disposition for stress even if the pregnancy wasn’t stressful?

A

True

159
Q

List 5 coping strategies

A

1) preventative/proactive
2) behavioral/physical
3) expressive/emotive
4) social/interactive
5) cognitive/psychological

160
Q

Explain the preventative/proactive coping strategy

A

Things done prior to a stressor in an attempt to reduce future stress

161
Q

Explain the behavioral/physical coping strategy

A

Things done with your body to release stress

162
Q

Explain the expressive/emotive coping strategy

A

Things done to process your emotions

163
Q

Explain the social/interactive coping strategy

A

Things done with others to help you cope

164
Q

Explain the cognitive/psychological coping strategy

A

Things done with you mind/psyche

165
Q

List three examples of specific techniques under the preventative/proactive category of coping

A

1) brushing your teeth to avoid cavities
2) saving money in case of a financial problem
3) studying for finals earlier
4) choosing a healthy lifestyle to avoid health issues

166
Q

List 3 examples of specific techniques under the behavioral/physical category of coping

A

1) exercise
2) taking a shower or bath
3) deep breathing
4) progressive muscle relaxation

167
Q

List 3 examples of specific techniques under the expressive/emotions coping.

A

1) the empty chair technique- talking to an empty chair to process emotions
2) affirmations- positive/uplifting coping statement you say to feel better
3) creatively expressing emotions through art or music
4) journaling or writing poems to express yourself

168
Q

List 3 examples of specific techniques under the social/interactive category of coping

A

1) forest bathing-spending time in nature, interacting with plants
2) joining a support group
3) interacting with animals
4) playing with teams sports
5) hanging out with family/freinds

169
Q

List 3 examples of specific techniques under the cognitive/psychological category of coping

A

1) meditation
2) prayer
3) intentional optimism
4) guided imagery

170
Q

List 3 examples of specific techniques under the unhealthy/masking category that is not recommended

A

1) eating “comfort food” junk food
2) having violent outburst
3) self harm/self- destructive behaviors
4) unethical acts, cheating, stealing, revenge

171
Q

True or false, there is a positive correlation between practicing coping skills and health

A

True, coping skills increase, health also increases

172
Q

True or false, there is a negative correlation between neglecting to practice coping skills and stress

A

True, coping skills decrease stress increases

STLCC Psychology 100 Anis McLin-Morris (7 decks)

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