Card Set Information
Chapter 4 Relaxation Techniques
What are the five senses?
The body must return to the body state of calmness also known as_______
The five senses must be ________or__________
deactivated or reprogrammed
What is the primary purpose of relaxation techniques?
To interrupt the stress response
You should practice some form of relaxation technique for how long?
20 to 30 minutes a day
What is the easiest relaxation technique?
With diaphragmatic breathing you can lower your breaths per minute to
3 to 6 breaths per minute
What is normal repiration
14 to16 times per minute
What is heavy aeorbic respiration
up to 60 times per minute
Four distinct phases of diaphragmatic breathing
Phase 1 - Inspiration
Phase 2 - Slight pause before ehalation
Phase 3 - Exhalation
Phase 4 - Slight pause before inhalation
What is the most common symptom of stress?
What is a technique specifically designed to consciously reduce muscle tension?
Progressive Muscular Relaxation (PMR)
Progressive Muscular Relaxation can relieve what stress realted symptoms?
Lower back pain
What is autogenic
The conscius ability to actually control various body functions such as heart rate, blood pressure, and blood flow is called________
What are the four phases of autogenic training?
Feeling of heaviness
Feeling of warmth
Calmness of heart
Calmness of breathing
How long should autogenic training take?
What response does physical excersise express?
Fight or Flight response
After exercise the body returns to a greater state of calmness than before you began. This condition is called _____________
What must there be a balance of in the body to achieve optimal wellness?
Arousal (activity) and
What hormones does excersize release?
What are the types of physical excercise?
Four key ingedients necessary to reap beneficial effects of exercise
Mode of Exercise
Phases of a workout
Steps to initiate a fitness program
Set realistic goals
Start cautiously and progress moderately
Pick an activity you enjoy
Select a time of day to exercise
Excersise in the right clothes with the right equipment
Support group to help stay motivated
Ensure care and prevention of injury
American Caner Society states that as much as _____% of cancer is related to diet.
Substances that when consumed mimic or start the stress response are:
Recommendations for healthy eating habits
Well balanced diet
Good breakfast and space meals evenly
Avoid caffeine, sugar, and salt
Adequate levels of vitamins and minerals
Take vitamin supplement that is bioavailable
Minimize hydrogenated oils
minimize artificial foods
What percent of people relax by listening to music
Other relaxation techniques
Meditation is best described as
An increased concentration and awareness
As thoughts accumulate, your mind get cluttered, your attention span is shortened, and you esperience ________ __________.
The primary purpose of meditation is
Increased concentration, which promotes self-awareness
Two types of meditation
Exclusive (restrictive meditation)
Inclusive (opening-up meditation)
Exclusive meditation is also known as
Concentration meditation - you restrict your attention to a single thought.
Five techniques that can help bring your attention to a single focused thought.
Mental reception (mantra)
Physical repetative motion (runner's high)
Repeated tactile motion
Four basic steps to meditation