HESC/KNES 342 MIDTERM 2 Study Guide
HESC/KNES 342 MIDTERM 2 Study Guide hesc/knes 342
Cal State Fullerton
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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.
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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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