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This 5 page Class Notes was uploaded by Dale Legros on Tuesday October 13, 2015. The Class Notes belongs to Class Note at Lander University taught by Exercise Studies in Fall. Since its upload, it has received 12 views. For similar materials see /class/222350/class-note-lander-university in physical ed at Lander University.
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Date Created: 10/13/15
STRESS 0 Stress de ned disturbed emotional and physical state that a person experiences to a speci c situation or event 0 Types of stress 0 Distress Negative stress 0 Performance declines o Eustress positive stress performance is improved 0 Stressor any event that produces a stress response distress for one person may be Eustress for another 0 Acute stressors very intense events last a short time 0 Cumulative stressors series of events buildup over time 0 Chronic stressors longer lasting events persist daily 0 ght of ight response 0 response to physical or mental stress 0 preparation for physical action 0 problem many stresses are mental physical response appropriate 0 General Adaptation Syndrome GAS Hans Selye o o o I I 000 Mood Irritable Depressed Aggressive Easily distracted Forgetful Stage 1 Alarm prepare for physical action sympathetic nervous system reaction stress hormones released HR BP increase Muscles tense Pupils dilate Stage 11 Resistance body opposes stress body copes with the stress Stage III Recovery or Exhaustion Recovery stress resolved Exhaustion stresses persists unresolved physiological depletion psychological depletion stress related problems occur Optimal stress mild to moderate Too little stress unmotivated unproductive bored Too much stress performance declinesdistress negative effect on mental health physical health Signs oftoo much stress Physiological tension headaches overeating more smoking upset stomach High BP Too little stress Suppressed immune system more colds illness increased risk of infections Hypertension increased risk of CVD Backpain Ulcers asthma allergies aggravated Migraines Emotional disorder Eating disorder Reaction to stress is physical BUT stress is often mental can t utilize the natural physical reaction to relieve the stress Must resolve stress mentally Physical energy builds up causes tension in the body Daytoday Events little insigni cant events lost keys oversleeping traffic waiting in line Lifestyle changes adjustment to new situations college new semester new roommate leaving home death of a loved one Overload too many demands on your time Stress is inevitable Struggling is optional Elimate potential stressors procrastination 7 don t do it Oversleeping set alarm earlier Overcommitted just say no Ways to manage stress use a daily planner make ato do list reward yourself Managing Stress Rest an 0 Identify and manage your personal stressors Get adequate rest and sleep Exercise Use relaxation techniques progressive relaxation breathing exercise meditation visualization develop spiritual wellness habits develop and use a support network avoid counterproductive behaviors using tobacco alcohol or other drugs disordered eating patterns d Sleep 79 hours of sleep Maintain body s natural hormonal rhythms Try to go to bed at the same time and wake up at the same time Take 1530 rest each day Answer the following Do you fall asleep as soon as your head hits the pillow Do you dozeff at inappropriate times during the day Do you frequently take naps during the day Do you have irregular bedtime Do you binge sleep on the weekends Do you have difficulty waking in the morning Tips to get a good nights sleep avoid drinking caffeinated beverages after 4PM Avoid stimulating reading or TVmovies in the evening Keep regular bedtime Avoid disrupting your regular sleep pattern Use bright light in the morning to help you wake up Sleep in a comfortable environment Relaxation Techniques Breathing Exercises assume comfortable position with eyes closed begin breathing slowly inhale and exhalecount to 3 combine stretching while maintaining breathing patterns 515 minutes MeditationVisualization sitting quietly for 1520 minutes a day concentrate on a single word color or imagecalled a mantra breathing slowly and regularly when you end clinch your fist and say to yourself that you are alert and refreshed Progressive Relaxation relaxing the muscles relaxes the mindrelieves stress nd a quiet comfortable place get in relaxed clothes play relaxing music assume a sitting or lying position begin by controllingfocusing your breathingcount to 5 begin tensing muscles for each body part You may perform one side at a time or both sides at the same time feet and toes lower legs thighs buttocks abdomen chest shoulders arms hands neck jaw face Overall what have we accomplished this semester cardiovascular disease STD s Aerobic fitness Muscular fitness Nutrition Diet and weight control stress
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