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HESC/KNES 342 MIDTERM 2 Study Guide

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by: Theint Myint

HESC/KNES 342 MIDTERM 2 Study Guide hesc/knes 342

Theint Myint
Cal State Fullerton
GPA 3.8

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About this Document

Includes notes from lecture that may be explained differently/ confusing in the book and not in powerpoint. Also has answers she gave away from reviewing the actual exam in class. Grade recieve...
Stress Management
Karen Fazio
Study Guide
Health Science, Kinesiology, HESC, KNES, HESC 342, KNES 342, STRESS MANAGEMENT, stress
50 ?




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1 review
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"Better than the professor's notes. I could actually understand what the heck was going on. Will be back for help in this class."
Ceasar Funk

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This 5 page Study Guide was uploaded by Theint Myint on Tuesday January 19, 2016. The Study Guide belongs to hesc/knes 342 at California State University - Fullerton taught by Karen Fazio in Winter 2016. Since its upload, it has received 337 views. For similar materials see Stress Management in Kinesiology at California State University - Fullerton.

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Better than the professor's notes. I could actually understand what the heck was going on. Will be back for help in this class.

-Ceasar Funk


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Date Created: 01/19/16
Stress  Management  342  Exam  #2  Study  Guide   25  Multiple  Choice/True/False  Questions  Chapters  6-­‐9  Kottler  and  Chen   LGW-­‐Fazio-­‐Modules  Two/Three  Readings,  Films     1. Understand  the  meaning  of  cognitive  restructuring   • Change  how  you  experience  and  respond  to  stressful  situations  by  changing  how   you  view  them     • What  people  say  to  themselves  or  others  (internalized  and  externalized   language)       2. Know  how  REBT  works  and  what  it  means   • Rational  Emotive  Behavior  Therapy     • Teach  people  how  to  identify  what  they’re  doing  to  get  upset  &  change  nature  of   their  thinking  to  produce  more  desirable  outcomes     3. Know  ABC  Theory-­‐what  does  each  stand  for?   • A-­‐  activating  even   • B-­‐  irrational  belief     • C-­‐  emotional  consequence   • D-­‐  disputing  the  irrational  belief   • E-­‐  emotional  effect       4. Be  familiar  with  irrational  themes  and  beliefs   • Absolute  demands  (“Life  isn’t  fair”)  –  when  things  don’t  go  your  way     • Awfulizing/  catastrophe  (“It’s  awful”)  –  irrational  beliefs  because  exaggerations-­‐   think  suffered  the  worst  tragedy     • Low  frustration  tolerance  (“I  can’t  stand  it”)-­‐  think  cant  tolerate  anymore  when   can  –  want  instant  gratification,  only  think  about  pleasures  instead  of   implications,  impatient,  no  self  discipline  or  hard  work,  abandon  plan  program   that  could  help,  procrastinate     • Musterbation  (“I  must  get  what  I  want”)-­‐  demand  that  people  or  things  be  a   certain  way-­‐  self  abuse-­‐  think  you're  special/  deserve  special  privileges     • Absolute  judgments  (“I’m  incompetent”,  shy-­‐  always  been  that  way,  I’m  not   good  at  math,  Italian-­‐  that’s  why  have  bad  temper)-­‐  use  absolute  self-­‐   descriptors  that  define  you  based  on  a  limited  sample  of  your  behavior.       5. Know  how  problem  solving  methods  work  (according  to  your  text)   • Closing  gap  between  goals  and  actual  outcomes  –  related  to  perceived  life  satisfaction       6. Know  the  difference  between  concern  and  worry   • Concern:  focus  on  what  you  can  control-­‐  pay  attention  to  relevant  details  and   get  info  to  make  wise  decision     • Worry  –  focus  on  what’s  OUT  of  your  control  –  magnifies-­‐  makes  worse-­‐   narrows/limits  options-­‐  lots  of  energy  into  trivial  matters  of  little  consequence       7. Understand  your  text's  "point  of  view"  regarding  time  management   • No  such  thing  as  wasting  time-­‐  you  choose  to  use  it  how  you  want  and  always   have  time  to  do  what  you  want     • Procrastinate  because  perfectionism,  don’t  prioritize  correctly  because  we   always  find  time  to  do  what  we  want     • 80/20  rule  –  80%  of  what  we  do  in  life  may  only  contribute  to  20%  of  what  we   want  to  do  in  life     8. Know  what  random  access  memory  means  and  how  to  address  it   • Reduce  mental  clutter  by  writing  down  important  tasks     • Limited  amount  of  memory     • Mental  working  space  used  to  work  in  life     • Write  things  down,  organize,  review  at  specific  time  =  helps  memorize  and  less   declutter  RAM     9. Understand  methods  inducing  an  altered  state  of  consciousness   • Runners  high  (rush  of  endorphins),  alcohol/  drugs,  imagination,  self-­‐discipline,   meditation,  yoga,  tai  chi     10. Know  the  benefits  of  physical  exercise   • Decreased  symptoms  of  depression,  anxiety,  heart  rate,  blood  pressure,   cholesterol,  blood  clots,  heart  arrhythmias  and  body  fat   • Improved  sleep  quality,  sense  of  balance,  muscle  control  and  elasticity,   flexibility,  weight  control,  appearance,  energy  and  life  expectancy     • Improved  self  discipline,  frustration  and  pain  tolerance,  concentration,  alertness,   problem  solving,  self  confidence  and  self  esteem  and  enjoyment  of  sex     11. Know  examples  of  "types"  of  exercise  EX:  anaerobic,  aerobic,  etc.     • Aerobic-­‐  moderate  intensity,  extended  period  of  time-­‐  sufficient  oxygen     • Anaerobic  –  physical  activity  in  initial  state/  short  duration-­‐  body  needs  more   oxygen  –  weightlifting     • Combined=  tennis,  basketball       12. Know  what  PMR  is  "Progressive  Muscular  Relaxation  is  and  how  it  is  described   • Physical  relaxation  technique  –  learn  to  reduce  stress  by  becoming  aware  of   tension  in  various  muscle  groups  then  relaxing  them  one  at  a  time  throughout   the  body     • Treat  those  with  muscle  tension     • Inhale-­‐  tense,  exhale-­‐  relax     • Do  NOT  have  to  start  head  to  toe       13. Know  the  uses  and  types  of  Guided  Imagery  and  how  it  works   • Feeling  state  imagery-­‐   o To  elicit  feelings  of  love,  care,  security,  and  happiness   • End  stat  imagery   o To  create  the  ideal  outcome  or  goal     o Imagine  self  running  cross  finish  line     • Physiological  imagery     o Evoke  healing  processes  of  the  body     • Metaphoric  imagery     o Uses  symbols  to  connect  with  the  unconscious  mind  and  evokes  healing   from  the  core  of  your  psyche     • Psychological  imager   o Targets  a  person’s  specific  psychological  issues  by  offering  corrective   content   • Spiritual  imagery     o Brings  a  kind  of  being  that  transcends  ordinary  existence       • How  guided  imagery  works     o Neurological  and  biochemical  connection  theory       § Brain  nerves  are  interconnected  with  endocrine  glands  and  immune  cells   through  hormones  and  cytokines     o Cognitive  theory   § Changing  negative  thought  patterns  leads  to  reduction  in  autonomic   nervous  system  arousal  and  a  decrease  in  muscle  tension,  mood   disturbances  and  pain     o Cognitive  distraction  theory     § Impossible  for  brain  to  be  occupied  with  2  opposing  ideas  at  the  same   time     • Brain  filters  certain  signals  (pain,  attention)  becomes  focused  on   other  info  such  as  the  guided  imagery  suggestions     o Use  all  senses,  not  just  mind       14. Be  familiar  with  yoga  and  its  origins   • Origin=  India  (east)     • Hatha  (gentle),  astanga  (vigorous)     • Tense  and  relax,  posture,  breathing,  self  control,  focused  concentration,  inner   peace       15. Know  the  possible  impact  of  having  poor  fitness   • 10%  chance  of  dying     16. Know  what  Tai  Chi  is  helpful  for   • Balance/  control  energy   • Promote  energy  circulation     • Produce  healing  or  rehabilitation  of  injury,  surgery,  or  serious  illness  (heart   attack,  stroke)     • Chronic  pain,  respiratory  and  hastroinestional  disorders,  anxiety,  depression,   circulatory  probs  and  balance  probs   • Relaxation,  balance/  control,  Breathing,  mindfulness,  recover  from  injury     17. Know  what  problem  orientation  means   • Perception     18. Know  what  being  spiritual  means   • Ones  faith  in  supernatural  being,  search  for  meaning,  sense  of  connection  with   others,  transcendence  of  self     • Has  elements  with  inner  qualities  related  to  persons  soul  and  heart  (meaning  of   life,  compassion,  forgiveness,  and  love)       19. Know  the  various  time  management  strategies,  their  barriers  and  successes   • Strategies     o Do  one  thing  at  time     o What’s  in  the  way   o Make  list,  check  twice  a  day     o Make  best  of  down  time     o Calendar,  plan,  set  goals     o Stop  complaining     o Make  necessary  cuts     • Barriers     o Reluctance  to  delegate     o Unrealistic  expectations  of  performance     o Distractions   o Too  many  tasks  on  the  table     o Insufficient  support     o Unhealthy  lifestyle     o Failure  to  prioritize     • Find  balance,  better  sleep       20. Know  what  is  true  about  mindfulness   • Relaxed,  open  attention  to  your  ongoing  experience     • Mindfulness  video:  Aware  of  thoughts,  awake  to  present  moment           21. Know  the  explanation  for  why  exercise  is  beneficial  in  regard  to  the  perceptions  people   have  about  themselves   • Improved  self  confidence  and  self  esteem     • Psychosocial  hypothesis     o Enhanced  ability  to  tolerate  physical  discomfort  and  have  self  discipline   dedicating  self  to  activity,  improve  confidence  in  a  host  of  other  areas     22. Know  the  exercise  recommendations   • 3-­‐5  times/  week;  20-­‐30  mins       23. Review  the  main  messages  from  the  film  How  to  Make  Stress  your  Friend  WK  5,   Vulnerability  (Brene  Brown  WK  6)     • Think  of  stress  as  preparing  you     • Beliefs/  perception  of  stress=  what  kills  people       24. Review  material  on  the  components  of  happiness  (Week  6)   • Self  medicating-­‐  major  issue  =  vulnerability  -­‐  Cant  selectively  numb  –  numb  pain  also   numbs  joy     • Happiness=  pleasure  (feel  good),  engagement  (living  good  life-­‐  friends,  fam,  work),   meaning  (using  strengths  for  larger  purpose)   o Can  be  defined  scientifically     • Involve  daily  positive  emotions  and  global  sense  that  life=  worthwhile     • Ppl  can  accurately  report  their  own  level  of  happiness        


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