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knes/hesc 342 study guide

by: dy Notetaker

knes/hesc 342 study guide hesc/knes 342

dy Notetaker
Cal State Fullerton
Stress Management
Karen Fazio

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About this Document

exam 2 study guide
Stress Management
Karen Fazio
Study Guide
50 ?




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This 5 page Study Guide was uploaded by dy Notetaker on Sunday March 20, 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 133 views. For similar materials see Stress Management in Kinesiology at California State University - Fullerton.

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Date Created: 03/20/16
Stress Management 342 Exam 2 Study Guide 25 Multiple ChoiceTrueFalse Questions Chapters 69 Kottler and Chen LGWFazioModules TwoThree 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 amp change nature of their thinking to produce more desirable outcomes 3 Know ABC Theorywhat 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 quotLife isn t fair when things don t go your way Awfulizing catastrophe quotIt s awful irrational beliefs because exaggerations think suffered the worst tragedy Low frustration tolerance quotI 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 quotI must get what I want demand that people or things be a certain way self abuse think you39re special deserve special privileges Absolute judgments quotI 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 narrowslimits options lots of energy into trivial matters of little consequence 7 Understand your text39s quotpoint of viewquot 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 8020 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 selfdiscipline 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 quottypesquot 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 quotProgressive 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 0 To elicit feelings of love care security and happiness End stat imagery 0 To create the ideal outcome or goal 0 Imagine self running cross finish line Physiological imagery o Evoke healing processes of the body Metaphoric imagery 0 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 0 Neurological and biochemical connection theory I Brain nerves are interconnected with endocrine glands and immune cells through hormones and cytokines 0 Cognitive theory I Changing negative thought patterns leads to reduction in autonomic nervous system arousal and a decrease in muscle tension mood disturbances and pain 0 Cognitive distraction theory I 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 0 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 0 00000 0 Do one thing at time What s in the way Make list check twice a day Make best of down time Calendar plan set goals Stop complaining Make necessary cuts Barriers 0 000000 Reluctance to delegate Unrealistic expectations of performance Distractions Too many tasks on the table Insufficient support Unhealthy lifestyle 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 22 23 24 Psychosocial hypothesis 0 Enhanced ability to tolerate physical discomfort and have self discipline dedicating self to activity improve confidence in a host of other areas Know the exercise recommendations 35 times week 2030 mins 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 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 0 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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