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Fitness and Wellness CH 8 - Stress Management
From Focus on Fitness and Wellness, NC State PE100
174
Fitness
Undergraduate 3
08/03/2011

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Term
Comes from the Latin word "stringere"
Definition
Stress
Term
Latin for "to draw tight"
Definition
stringere
Term
The responses that occur in the body when a stressor or stimulus is present
Definition
Stress
Term
Occurs when the body's internal balance is broken or disrupted
Definition
Stress
Term
Is inevitable and needed to perform daily tasks of life
Definition
Stress
Term
Is needed to stimulate growth and development
Definition
Stress
Term
Too much can result in physical and mental illness
Definition
Stress
Term
Defined as the nonspecific response of the body to any demand made upon it
Definition
Stress
Term
Triggered by stressors that may be physical, social, or psychological and that may be negative or positive in nature
Definition
Stress
Term
Human reactions to positive stressors
Definition
Eustress
Term
Stress that is beneficial
Definition
Eustress
Term
Detrimental responses to negative stressors
Definition
Distress
Term
Should not be considered solely as a physiological phenomenon
Definition
Stress
Term
Has also been viewed from a psychological or cognitive perspective
Definition
Stress
Term
The body's heightened awareness that a stressor is present and is a signal to higher centers in the brain to respond physiologically
Definition
Arousal
Term
Feelings of tension, apprehension, nervousness and worry
Definition
Anxiety
Term
A sequenced physiological response to the presence of a stressor
Definition
The General Adaptation Syndrome
Term
The Four General Adaptation Syndrome Stages of a Stress Response
Definition
Alarm, Resistance, Recovery, Exhaustion
Term
Also known as the flight-or-fight response
Definition
The Alarm Stage (Stage 1)
Term
The first stage of the General Adaptation Syndrome
Definition
The Alarm Stage
Term
The second stage of the General Adaptation Syndrome
Definition
The Resistance Stage
Term
The third stage of the General Adaptation Syndrome
Definition
The Recovery Stage
Term
The fourth stage of the General Adaptation Syndrome
Definition
The Exhaustion Stage
Term
During this stage the sympathetic nervous system causes the body to increase heart rate
Definition
the Alarm Stage (Stage 1)
Term
During this stage the sympathetic nervous system causes the body to increase force with which heart contracts
Definition
The Alarm Stage (Stage 1)
Term
During this stage the sympathetic nervous system causes the body to dilate coronary arteries
Definition
The Alarm Stage (Stage 1)
Term
During this stage the sympathetic nervous system causes the body to Constrict abdominal arteries
Definition
The Alarm Stage (Stage 1)
Term
During this stage the sympathetic nervous system causes the body to dilate pupils
Definition
The Alarm Stage (Stage 1)
Term
During this stage the sympathetic nervous system causes the body to dilate bronchial tubes
Definition
The Alarm Stage (Stage 1)
Term
During this stage the sympathetic nervous system causes the body to increase strength of skeletal muscles
Definition
The Alarm Stage (Stage 1)
Term
During this stage the sympathetic nervous system causes the body to release glucose from the liver
Definition
The Alarm Stage (Stage 1)
Term
During this stage the sympathetic nervous system causes the body to increase mental activity
Definition
The Alarm Stage (Stage 1)
Term
During this stage the sympathetic nervous system causes the body to significantly increase BMR
Definition
The Alarm Stage (Stage 1)
Term
This stage reflects the body's attempt to reestablish internal balance, or a state of homeostasis
Definition
The Resistance Stage (Stage 2)
Term
During this state the body attempts to reduce the intensity of the initial response to a more manageable level
Definition
The Resistance Stage (Stage 2)
Term
During this stage the production of ACTH is reduced, allowing specificity of adaptation to occur
Definition
The Resistance Stage (Stage 2)
Term
During this stage specific organ systems become the focus of the body's response, such as the cardiovascular and digestive systems
Definition
The Resistance Stage (Stage 2)
Term
During this stage effective coping or a change in the status of the stressor will probably occur.
Definition
The Recovery Stage (Stage 3)
Term
During this stage homeostasis is more completely established as control over the stressful situation is gained.
Definition
The Recovery Stage (Stage 3)
Term
At the completion of this stage, the body has returned to its pre-stressed state
Definition
The Recovery Stage (Stage 3)
Term
At the completion of this stage there is minimal evidence of the stressor's existence
Definition
The Recovery Stage (Stage 3)
Term
During this stage, specific organs and body systems that were called on during the previous stage may not be able to resist a stressor indefinitely
Definition
The Exhaustion Stage (Stage 4)
Term
During this stage the stress-producing hormones rise again
Definition
The Exhaustion Stage (Stage 4)
Term
In extreme or chronic cases, death can occur during this stage
Definition
The Exhaustion Stage (Stage 4)
Term
Headaches, Stomachaches, Increase in Blood Pressure
Definition
Examples of Stress Symptoms
Term
Cold Hands, Acidic Stomach, Shallow/Rapid Breathing, Diarrhea
Definition
Examples of Stress Symptoms
Term
Palpitations, Shaky Hands, Burping, Gassiness, Increased Urge to Urinate
Definition
Examples of Stress Symptoms
Term
Sweaty feat/hands, Oily Skin, Fatigue, Panting, Dry Mouth, Hand Tremors
Definition
Examples of Stress Symptoms
Term
Backache, Neck Stiffness, Gum Chewing, Grinding Teeth, Constipation
Definition
Examples of Stress Symptoms
Term
Tightness in Chest or Heart, Dizziness, Nausea/Vomiting, Menstrual Distress, Skin Blemishes
Definition
Examples of Stress Symptoms
Term
Colitis, Asthma, Indigestion, High Blood Pressure, Hyperventilation, Arthritis, Skin Rash, Jay Pain, Allergy
Definition
Examples of Stress Symptoms
Term
This type of person is always "on the go"
Definition
Type A
Term
This type of person is never satisfied with their level of achievement
Definition
Type A
Term
This type of person appears tense
Definition
Type A
Term
This type of person suffers from a sense of time urgency
Definition
Type A
Term
This type of person is competitive
Definition
Type A
Term
This type of person is impatient
Definition
Type A
Term
This type of person is more easy-going
Definition
Type B
Term
This type of person is more relaxed
Definition
Type B
Term
This type of person is more patient
Definition
Type B
Term
This type of person is more satisfied with their level of achievement
Definition
Type B
Term
This is a "newer" type of person
Definition
Type C
Term
This type of person thrives and stays well during stress
Definition
Type C
Term
This type of person was believed to have a higher risk of developing cardiovascular disease
Definition
Type A
Term
Recent research suggests that This type of person who have hostile or angry behavior patterns are at risk for developing cardiovascular disease
Definition
Type A
Term
Research suggests that This type of person is more prove to CHD
Definition
Type A
Term
This type of person is verbally aggressive
Definition
Type A
Term
This type of person is hard driving
Definition
Type A
Term
This type of person is unable to relax
Definition
Type A
Term
This type of person is very time conscious
Definition
Type A
Term
This type of person is easily angered
Definition
Type A
Term
This type of person is sometimes hostile
Definition
Type A
Term
This type of person attempts to do more and more in less and less time
Definition
Type A
Term
This type of person often finishes others sentences for them
Definition
Type A
Term
This type of person often has more energy than others
Definition
Type A
Term
This type of person may often move, walk, and eat quickly
Definition
Type A
Term
This type of person feels guilty when they are not "productive"
Definition
Type A
Term
This type of person would tend to get bored on vacation
Definition
Type A
Term
This type of person is "the absence of Type A"
Definition
Type B
Term
This type of person is generally calmer
Definition
Type B
Term
This type of person are more likely to be stress-seekers
Definition
Type A
Term
This type of person often exposes themselves to more challenges
Definition
Type A
Term
This type of person is able to interpret challenge and difficulty as positive challenges and opportunities
Definition
Type C
Term
This type of person feels in control of events and their reactions
Definition
Type C
Term
A Distress Resistance Pattern
Definition
hardiness
Term
Three C's of Hardiness
Definition
Challenge, Commitment, and Control
Term
This type of person tends to engage in regular exercise
Definition
Type C
Term
This type of person is often involved in a number of social support groups
Definition
Type C
Term
Three C's of "C Zone"
Definition
Challenge, Control, Confidence
Term
This type of person interprets a difficult task or change as a challenge rather than as a threat
Definition
Type C
Term
This type of person believes in his or her ability to master a difficult problem or challenge
Definition
Type C
Term
This type of person positively engages with their job, family, and friends
Definition
Type C
Term
This type of person believes in their ability to control events and reactions to events rather than feeling helpless
Definition
Type C
Term
Try to change how you perceive specific stress inducing events
Definition
A Stress Management Technique
Term
Try to understand and deal with your anger
Definition
A Stress Management Technique
Term
Acknowledge your anger to yourself
Definition
A Stress Management Technique
Term
Try letting go of anger through forgiveness
Definition
A Stress Management Technique
Term
Take time to relax or meditate
Definition
A Stress Management Technique
Term
Utilize your social support system
Definition
A Stress Management Technique
Term
Expand your network by establishing relationships wit new people or groups that may be able to give you emotional support
Definition
A Stress Management Technique
Term
Share worries with someone you can trust
Definition
A Stress Management Technique
Term
Exercise regularly
Definition
A Stress Management Technique
Term
Aids in balancing and stabilizing the physiological consequences of emotional stress
Definition
Exercise
Term
Results in neurotransmitters in the brain, called endorphines, are released and produce feelings of well-being
Definition
Exercise
Term
Maintains your body systems in a fit state so that they are able to effectively handle any additional stress
Definition
Exercise
Term
Eat regular, well-balanced meals and avoid alcohol and cigarettes
Definition
A Stress Management Technique
Term
Slow down, slow your pace of talking, walking, and eating
Definition
A Stress Management Technique
Term
Focus on the positive and be grateful for what you do have
Definition
A Stress Management Technique
Term
Laugh regularly
Definition
A Stress Management Technique
Term
Manifested in muscle contractions, shallow breathing, a clenched jay, and a variety of other involuntary responses
Definition
Tension
Term
It is important to relieve _______ in both your body and your brain so that they relax as one
Definition
Tension
Term
Diaphragmatic Breathing
Definition
A Relaxation Technique
Term
Progressive Relaxation
Definition
A Relaxation Technique
Term
Autogenic Training
Definition
A Relaxation Technique
Term
Hatha Yoga
Definition
A Relaxation Technique
Term
A relaxation technique that combines relaxation and quieting
Definition
Diaphragmatic Breathing
Term
A deep, three-part breath that gets the diaphragm muscle to move
Definition
Diaphragmatic Breathing
Term
This technique is often utilized in Lamaze classes, yoga, and Tai Chi
Definition
Diaphragmatic Breathing
Term
This technique can be done anywhere and anytime to produce an instant calming effect
Definition
Diaphragmatic Breathing
Term
Can temporarily lower breathing from a typical rate of 14 to 18 breaths per minute to nearly 4 breaths per minute
Definition
Diaphragmatic Breathing
Term
A technique that encourages one to learn how to recognize when one is bracing or tensing muscles
Definition
Progressive Relaxation
Term
During this technique an individual will purposely contract a muscle group to learn how to recognize muscle tension and then relax it to feel the difference
Definition
Progressive Relaxation
Term
A relaxation technique that encourages one to imagine the limbs and torso becoming heavy, warm, and tingling.
Definition
Autogenic Training
Term
This technique allows muscles to become more relaxed so one can achieve a more relaxed state of mind.
Definition
Autogenic Training
Term
A key element that can help establish a body-mind connection in the relaxation process
Definition
Imagery
Term
The physical practice of using bodily postures and breathing techniques to create mental focus and relaxation
Definition
Hatha Yoga
Term
Bodily Postures
Definition
Asanas
Term
Breathing Techniques
Definition
Pranayama
Term
The goal of this technique is to unite body, mind, and soul
Definition
Hatha Yoga
Term
Through the regular practice of this technique one can learn to strengthen the body while easing the mind
Definition
Hatha Yoga
Term
Hatha Yoga classes often begin and end with ________
Definition
Meditation
Term
This technique encourages a deep connection to the breath while practicing the asanas
Definition
Hatha Yoga
Term
A relaxation technique that uses an object to focus your attention on to clear the mind and thus relax the body
Definition
Meditation
Term
Incorporates other relaxation techniques such a diaphragmatic breathing, progressive relaxation and autogenic training
Definition
Hatha Yogo
Term
An example of a flowing sequence of yoga asanas that can be used as a moving meditation
Definition
The Sun Salutation
Term
Creates strength, flexibility, and focus as the practitioner alternates using a deep, cleansing inhale with a complete exhale
Definition
The Sun Salutation
Term
Considered a rough indication of stress levels and health consequences of college students
Definition
Student Stress Scale
Term
Death of a close family member
Definition
A Stress Trigger
Term
Death of a close friend
Definition
A Stress Trigger
Term
Divorce between parents
Definition
A Stress Trigger
Term
A Jail Term
Definition
A Stress Trigger
Term
Major personal injury or illness
Definition
A Stress Trigger
Term
Marriage
Definition
A Stress Trigger
Term
Firing from a job
Definition
A Stress Trigger
Term
Failure of an important course
Definition
A Stress Trigger
Term
Change in health of a family member
Definition
A Stress Trigger
Term
Pregnancy
Definition
A Stress Trigger
Term
Sex problems
Definition
A Stress Trigger
Term
Serious Argument with a close friend
Definition
A Stress Trigger
Term
Change in financial status
Definition
A Stress Trigger
Term
Change of major
Definition
A Stress Trigger
Term
Trouble with parents
Definition
A Stress Trigger
Term
New girlfriend/boyfriend
Definition
A Stress Trigger
Term
Increased in workload at school
Definition
A Stress Trigger
Term
Outstanding personal achievement
Definition
A Stress Trigger
Term
First semester in college
Definition
A Stress Trigger
Term
Change in living conditions
Definition
A Stress Trigger
Term
Serious argument with an instructor
Definition
A Stress Trigger
Term
Lower grades than expected
Definition
A Stress Trigger
Term
Change in sleeping habits
Definition
A Stress Trigger
Term
Change in social activites
Definition
A Stress Trigger
Term
Change in eating habits
Definition
A Stress Trigger
Term
Chronic car trouble
Definition
A Stress Trigger
Term
Change in number of family get-togethers
Definition
A Stress Trigger
Term
Too many missed classes
Definition
A Stress Trigger
Term
Change of college
Definition
A Stress Trigger
Term
Dropping of more than one class
Definition
A Stress Trigger
Term
Minor traffic violations
Definition
A Stress Trigger
Term
Anxiety, Breathlessness, Crying, Diarrhea and Indigestion
Definition
Warning Signs of Stress
Term
Easily startled by small sounds, Emotional Tension, Fatigue, Feelings of Weakness and Dizziness
Definition
Warning Signs of Stress
Term
Frequent Urination, Heart palpitations, Impulsive behavior, Inability to concentrate
Definition
Warning Signs of Stress
Term
Increased smoking, Insomnia, Irritability, Depression, Loss of appetite, Migraines
Definition
Warning Signs of Stress
Term
Nervous Laughter, Nervous Tics, Nightmares, Pain in back, Missed periods
Definition
Warning Signs of Stress
Term
Stuttering/Speech Problems, Sweating, Trembling Hands, Vomiting
Definition
Warning Signs of Stress
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