Socio/psych Test #4

Front 1

What is stress and what are some signs/symptoms?

Back 1

1. Challenges we find in our environment
physical – headaches
physiological – racing heart
behavior – withdrawal

Front 2

What is the limbic system?

Back 2

- Primitive part of the brain
-“Failure not an option”
- Nervous System
Part of brain where stress occurs!

Front 3

Most stressors today are of the ____________.

Back 3

1. Mind

Front 4

Autonomic Nervous System: (ANS)

Back 4

- Monitors w/out awareness (breathing, etc)
Parasympathetic: resting state (conserve energy)
Sympathetic: stressed (use energy)

Front 5

What are the two stress response pathways?

Back 5

1. SAM (sympathetic adrenal medulla)
2. HPA (hypothalamus pituitary adrenal cortex)

Front 6

What is the SAM response?

Back 6

Hypothalamus activates SNS
- Initial fast acting stress response
- Releases adrenaline – fight or flight
- Reroutes blood flow – increase HR and prepare muscles for action

Front 7

What is the HPA response?

Back 7

1. Chronic stress + delayed response
- hypothalamus activates pituitary gland
- stimulates adrenal cortex
- produces cortisol
- Endocrine response
- 20 minutes to take effect
- Continues after stressor removed

Front 8

SAM goes through ________________system, HPA goes through _______________ system.

Back 8

1. Nervous - SAM
2. Endocrine - HPA

Front 9

SAM is ___________, HPA is ___________.

Back 9

1. SAM - acute
2. HPA - chronic

Front 10

What does higher cortisol levels in the HPA pathway mean for the body?

Back 10

- impaired cognitive performance
- suppressed thyroid function
- blood sugar imbalance
- decreased bone density/muscle tissue
- higher blood pressure
- lowered immunity/healing
- increased abdominal fat
NEED TO HAVE RELAXATION PERIOD

Front 11

What is the idea of a chronic stress adaptation? How does it correlate with exercise?

Back 11

1. If you have an intense stressor - your body stress response adapts.
2. Exercise helps your body cope with stressors because it adapts over time.
3. Through exercise you can deal with overall stressors better because you have adapted your stress response.

Front 12

What does exercise do to the SAM pathway?

Back 12

1. Stimulate
- Increase in HR and BP
- Adrenal Glands secrete hormones
- Arteries supply more blood
- NEEDED for extra energy

Front 13

What does exercise do to the HPA pathway?

Back 13

1. Moderate exercise = decreases in HPA response to severe emotional stress

Front 14

If you are more fit, your response to stress is....

Back 14

1. lower HR, BP and stress hormones during active emotional stress

Front 15

PA Adaptations to Stress (2)

Back 15

1. Reduce magnitude and time spent in stress response
2. Faster Recovery

Front 16

When stressful situations produce negative emotions, physiological changes occur in...
A. Autonomic NS
B. Brain
C. Endocrine
D. All of the Above

Back 16

D. All of the Above

Front 17

Which key structure is NOT involved in neuroendocrine regulation of stress?
A. Pituitary gland
B. Hypothalamus
C. Adrenal Gland
D. Prefrontal Cortex

Back 17

D. Prefrontal Cortex

Front 18

Flight or fight response....
A. Never adaptive
B. Involves arousal of parasym and endocrine
C. Involves arousal of sympath and endocrine
D. Subject to large differences

Back 18

C. Involves arousal of sympath and endocrine

Front 19

Adrenal Cortex produces __________________ in response to stress.
A. Epinephrine
B. Cortisol
C. Endogenous Opiods
D. ACTH

Back 19

B. Cortisol

Front 20

Activation of the SAM pathway results in secretion of _____________________.
A. Catecholimines
B. Adrenaline
C. Cortisol
D. All of the Above

Back 20

B. Adrenaline

Front 21

The signs/symptoms for mental health PROBLEMS are _________________________ in intensity and duration, BUT are _________________________ for prevention and treatment.

Back 21

1. Insufficient intensity/duration
2. Sufficient prevention/treatment

Front 22

What are the causes of mental health problems?

Back 22

1. Biological and psychological factors interact with stress responses.

Front 23

Characteristics of depression...

Back 23

1. Persistent low mood
2. Inability to find enjoyment
3. Lack of motivation
4. Feelings of worthlessness

Front 24

What is anxiety?

Back 24

1. Concerns that are disproportionate or absence of actual threat.

Front 25

Complications of depression?

Back 25

1. Alcohol abuse
2. Substance abuse
3. Anxiety
4. Work/school/family problems
5. Suicide

Front 26

Complications of anxiety?

Back 26

1. Depression
2. Substance abuse
3. Trouble sleeping
4. Digestive problems
5. Headaches
6. Teeth grinding

Front 27

What are treatments for mental illness?

Back 27

1. Reluctance due to stigma
2. Pharmacotherapy and psychotherapy
- noncompliance
- expensive/side-effects
3. Physical activity

Front 28

Greater physical activity and fitness = ____________ anxiety and depression.

Back 28

1. Less

Front 29

Exercise and Anxiety (acute changes)

Back 29

1. A 70 % of HRmax equals the greatest reduction in anxiety.
2. It lasts for 2-4 hrs - likely due to the fact that you are taking your mind off of stressors.

Front 30

Exercise and Anxiety (chronic changes)

Back 30

1. Aerobic
2. 2-4 months with 2-4 sessions per week = reduction in stress for 15 weeks.
3. Do not necessarily have physiological gains with psychological gains.

Front 31

How does exercise help clinical versus nonclinical depression differently?

Back 31

1. Clinical: important part of treatment and may reduce drugs necessary, but needs to be supplemented with other means.
2. Nonclinical: exercise as effective as other therapies

Front 32

In terms of depression... exercise changes ________________________ and improves ____________.

Back 32

1. Changes brain chemistry
2. Improves moods

Front 33

What guidelines should exercise prescription follow for depression and anxiety?

Back 33

1. Same as healthy individuals
2. Walking/Running
3. Low to moderate intensities
4. 20-60 minutes
5. Enjoyable
6. LOW competition

Front 34

How can you as an exercise professional help someone suffering with depression/anxiety?

Back 34

Exercise WITH the individual
- provide support
- model correct behavior
Adapt to lifestyle
- home environment
Help
- setbacks do occur
- devise strategies

Front 35

For effortful activities, the __________________ is the most difficult?

Back 35

1. Beginning

Front 36

If an activity ended in a positive manner, you are most likely to feel the ENTIRE activity was overall ___________________.

Back 36

1. Positive.

Front 37

What is the Dual-Mode Theory?

Back 37

1. 2 components that shape Affective response to exercise
2. Cognitive processes
3. Interoceptive cues

Front 38

What are cognitive processes of the dual mode theory?

Back 38

1. Goals
2. Social context
3. Self Efficacy
4. Why we are doing it

Front 39

What are interoceptive cues of the dual mode theory?

Back 39

- receptors stimulated by physiological changes.
- Controls blood pressure, heart rate, etc.

Front 40

Below the level of aerobic-anaerobic transition, we see what? Near the level of aerobic-anaerobic? Above the level?

Back 40

Below: homogeneity/pleasure
Near: Variable in pleasure/displeasure - cognitive factors strong here
Above: homogeneity/displeasure - interoceptive cues strong here

Front 41

________Iowans over age of 100

Back 41

846

Front 42

At low intensities you will have a ______________ affective response.
At moderate to vigorous, you will have _______________ affective response.
At strenuous intensities, you will have ________________ affective response.

Back 42

1. Low = Positive affective response
2. Moderate-Vigorous = inter-individual variability; At completion = Positive affect
3. Strenuous = negative affect as near functional limits; positive affective at completion

Front 43

What are some interventions that can be done to help new exercises combat the aerobic-anaerobic transition?

Back 43

1. May want to start at low intensities
2. Attentional Dissociation - listen to music, talk, distract
3. Restructure thoughts - think positive, it is challenge, strengthening
4. Bolster self-efficacy

Front 44

What are cognitive mental processes?

Back 44

1. Mental processes
- learning new things
- intuition
- judgment
- language
- remembering

Front 45

Effects of Cognitive Impairments?

Back 45

- Trouble with cognitive processes
- Affects what can do in life
- Range

Front 46

Attention with cognitive impairment means...

Back 46

- Difficulty multi-tasking
- Difficulty with activities of daily living (ADL) especially driving
- Slower in responding to targets

Front 47

Working memory with cognitive impairment:

Back 47

- Reduction of attentional resources
- Slower in processing information
- Leads to difficulty in making decisions, problem solving and planning of goal behaviors.

Front 48

Brain Tissue Loss with Age...

Back 48

1. - 15 % of the cerebral cortex (memory, thought, language, etc)
2. - 25 % of the cerebral white matter (connects grey matter)
3. - 35 % of the hippocampus (consolidates info from ST to LT memory)

Front 49

How PA affects the brain?

Back 49

1. Capillary growth
2. Increased blood flow
3. Production of Neurotrophins (make neurons)
- Growth of nerve cells in hippocampus
- Change in neurotransmitter levels
- Development of nerve connections
- Density of neural network
- Brain tissue volume increases

Front 50

How/what does exercise intervention help?

Back 50

1. Increases in reaction time, working memory, planning, information processing speed.

Front 51

Greater PA = __________________performance cognitive tasks

Back 51

1. Greater

Front 52

PA in early and middle adulthood reduces________....

Back 52

1. Reduces cognitive decline
2. Reduces dementia
3. Preserves cognitive functioning

Front 53

If you start PA later in life can you still get benefits of cognition?

Back 53

1. YES... you can still see a reduction of 50 % in dementia from those who don't have ANY activity. May not be as high as those who start early, but still beneficial.

Front 54

What is the difference between subjective and objective views on health quality of life?

Back 54

1. Objective: how many pills you take, HR, BP, etc
2. Subjective: perceptions of how you view life (happiness, etc)

Front 55

When you believe you have a higher quality of life (perception) you....

Back 55

1. Cope with illness
2. Stick to treatments
3. Have higher physical & psychological functioning
4.

Front 56

More control you have, the ____________ quality of life (perception)
More spiritual/religion you have, the____________ quality of life (perception).
Less things you are able to do that you value, the ____________ quality of life.

Back 56

1. Higher
2. Higher
3. Lower

Front 57

What are the Power 9 components to BlueZones?

Back 57

1. Move naturally
2. Purpose (find purpose)
3. Down shift (take time to relax)
4. 80% rule (stop eating when 80 % full)
5. Plant Slant (diet consisting heavily on plants/fruits/etc)
6. Wine @ 5 (gain flavonoids)
7. Belong (social circle)
8. Loved ones first
9. Right Tribe (link to religion/spiritual practice)

Front 58

What is BlueZones?

Back 58

1. Guy sought out communities with people over 100 and found components to follow. Costa Rica, CA, Greece, Japan, Italy