Chapter 10

Question 1

immunity

Answer 1

the function that guards the body from invaders, both internal and external

Question 2

lympocytes

Answer 2

immune cells responsible for waging war against disease or infection

Question 3

antibodies

Answer 3

substances produced by the white blood cells in response to invading agents

Question 4

stress

Answer 4

the mental, emotional and physiological response of the body to any situation that is new, threatening, frightening or exciting.

Question 5

4 major groups of sleep disorders

Answer 5

• problems with falling and staying asleep
• difficulties staying awake
• difficulties adhering to a regular sleep schedule
• sleep disruptive disorders

Question 6

stressor

Answer 6

a stress causing event

Question 7

eustress

Answer 7

positive stress; health and performance continue to improve even as stress increases

Question 8

distress

Answer 8

negative stress; unpleasant or harmful stress under which health and performance begin to deteriorate

Question 9

homeostasis

Answer 9

a natural state of equilibrium, which the body attempts to maintain by constantly reacting to external forces that attempt to disrupt this fine balance

Question 10

general adaptation syndrome

Answer 10

GAS - a theoretical model that explains the body’s adaptation to sustained stress.

Question 11

3 stages of GAS

Answer 11

• alarm reaction
• resistance
• exhaustion and recovery

Question 12

alarm reaction

Answer 12

immediate response to a stressor

Question 13

resistance

Answer 13

for a short while the body copes with the stressor

Question 14

exhaustion and recovery

Answer 14

if stress becomes chronic and intolerable, the body loses its ability to cope. It may recover of fail.

Question 15

explanatory style

Answer 15

the way people perceive the events in their lives; optimistic or pessimistic

Question 16

self-esteem

Answer 16

a sense of positive self-regard and self-respect

Question 17

fighting spirit

Answer 17

determination; the open expression of emotions, whether negative or positive

Question 18

spontaneous remission

Answer 18

inexplicable recovery from incurable disease

Question 19

stress events scale

Answer 19

a questionnaire used to assess sources of stress in life

Question 20

neustress

Answer 20

neutral stress; stress that is neither harmful or helpful

Question 21

structured interview

Answer 21

an assessment tool used to determine behavioral patterns that define type A or Type B personalities

Question 22

Type A

Answer 22

hard driving, overambitious, aggressive and at times hostile and overly competitive person

Question 23

Type B

Answer 23

calm, casual, relaxed and easygoing individual

Question 24

Type C

Answer 24

individuals who just as highly stressed as the Type A but do not seem to be at higher risk for disease than type B individuals

Question 25

5 steps to time management

Answer 25

- find the time killers - set long and short term goals - identify immediate goals and prioritize them - use a daily planner - conduct nightly audits

Question 26

time management skills

Answer 26

- delegate - say no - protect against boredom - plan ahead for disruptions - get it done - eliminate distractions - set aside overtimes - plan time for you - reward yourself

Question 27

fight or flight mechanism

Answer 27

the physiological response of the body to stress that prepares the individual to take action by stimulating the body's vital defense systems

Question 28

Yoga

Answer 28

Hindu religion that seeks to help individuals attain a higher level of spirituality and peace of mind

Question 29

Tai Chi

Answer 29

a self-paced form of exercise often described as "meditation in motion" because it promotes serenity

Question 30

endorphins

Answer 30

morphinelike substances released from the pituitary gland during prolonged aerobic exercise and though to induce feelings of euphoria and natural well-being

Question 31

biofeedback

Answer 31

stress management technique in which a person learns to influence physiological responses that are not typically under voluntary control

Question 32

biofeedback process

Answer 32

a three stage closed loop feedback system

Question 33

3 steps in biofeedback

Answer 33

- a biological response to a stressor is detected and amplified - the response is processed - results of the response are fed back to the individual immediately

Question 34

progressive muscle relaxation

Answer 34

stress management technique that involves sequential contraction and relaxation of muscle groups throughout the body

Question 35

breathing exercises

Answer 35

stress management technique wherein the individual concentrates on "breathing away" the tension and inhaling fresh air into the body

Question 36

imagery

Answer 36

mental visualization of relaxing images and scenes to induce body relaxation in times of stress or as an aid in the treatment of certain medical conditions such as cancer, hypertension, asthma, chronic pain and obesity

Question 37

autogenic training

Answer 37

stress management technique using a form of self-suggestion in which people place themselves in an autohypnotic state by repeating and concentrating on heaviness and warmth in the extremities

Question 38

autogenic training 6 steps

Answer 38

- heaviness - warmth - heart - respiration - abdomen - forehead

Question 39

meditation

Answer 39

stress management technique used to gain attention by clearing the mind and blocking out the stressors responsible for increased tension

Question 40

Hatha Yoga

Answer 40

form of yoga that incorporates specific sequences of static-stretching postures to help induce the relaxation response