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What are the five senses?
- Sight
- Sound
- Smell
- Taste
- Touch
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The body must return to the body state of calmness also known as_______
Homeostasis
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The five senses must be ________or__________
deactivated or reprogrammed
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What is the primary purpose of relaxation techniques?
To interrupt the stress response
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You should practice some form of relaxation technique for how long?
20 to 30 minutes a day
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What is the easiest relaxation technique?
Diaphragmatic Breathing
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With diaphragmatic breathing you can lower your breaths per minute to
3 to 6 breaths per minute
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What is normal repiration
14 to16 times per minute
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What is heavy aeorbic respiration
up to 60 times per minute
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Four distinct phases of diaphragmatic breathing
- Phase 1 - Inspiration
- Phase 2 - Slight pause before ehalation
- Phase 3 - Exhalation
- Phase 4 - Slight pause before inhalation
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What is the most common symptom of stress?
Muscular tension
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What is a technique specifically designed to consciously reduce muscle tension?
Progressive Muscular Relaxation (PMR)
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Progressive Muscular Relaxation can relieve what stress realted symptoms?
- Insomnia
- Hypertension
- Headaches
- Lower back pain
- TMJ
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What is autogenic
- self-regulation or
- self-generation or
- self-produced
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The conscius ability to actually control various body functions such as heart rate, blood pressure, and blood flow is called________
Autogenic Training
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What are the four phases of autogenic training?
- Feeling of heaviness
- Feeling of warmth
- Calmness of heart
- Calmness of breathing
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How long should autogenic training take?
15 Minutes
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What response does physical excersise express?
Fight or Flight response
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After exercise the body returns to a greater state of calmness than before you began. This condition is called _____________
Parasympathetic rebound
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What must there be a balance of in the body to achieve optimal wellness?
- Arousal (activity) and
- Calmness (rest)
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What hormones does excersize release?
- Epinephrine
- Norepinephrine
- Cortisol
- Aldosterone
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What are the types of physical excercise?
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Four key ingedients necessary to reap beneficial effects of exercise
- Intensity
- Frequency
- Duration
- Mode of Exercise
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Phases of a workout
- Warm-up period
- Stimulus period
- Cool-down period
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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
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American Caner Society states that as much as _____% of cancer is related to diet.
60
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Substances that when consumed mimic or start the stress response are:
- Caffeine
- Sugar
- Salt
- Junk Food
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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
- Omega 3
- Fiber
- Take vitamin supplement that is bioavailable
- Minimize hydrogenated oils
- Raw vegetables
- minimize artificial foods
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What percent of people relax by listening to music
70%
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Other relaxation techniques
- Tai Chi
- Hatha Yoga
- Biofeedback
- Sedish massage
- Sports massage
- Shiatsu
- Myofascial release
- Rolfing
- Reflexology
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Meditation is best described as
An increased concentration and awareness
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As thoughts accumulate, your mind get cluttered, your attention span is shortened, and you esperience ________ __________.
sensory overload
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The primary purpose of meditation is
Increased concentration, which promotes self-awareness
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Two types of meditation
- Exclusive (restrictive meditation)
- Inclusive (opening-up meditation)
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Exclusive meditation is also known as
Concentration meditation - you restrict your attention to a single thought.
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Five techniques that can help bring your attention to a single focused thought.
- Mental reception (mantra)
- Visual concentration
- Repeated sounds
- Physical repetative motion (runner's high)
- Repeated tactile motion
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Four basic steps to meditation
- Quiet environment
- Comfortable position
- Mental device
- Passive attitude
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