Unit 5 Operant Conditioning Sleep Stress Flashcards
(172 cards)
1
Q
Who created operant conditioning?
A
B.F. Skinner
2
Q
Who originally discovered operant or instrumental conditioning?
A
E.L. Thorndyke
3
Q
Explain the “Law of Effect” that instrumental and Operant Conditioning is based off of?
A
Law of Effect= Consequences shape behavior, you can condition a behavior through consequences
4
Q
What effect do reinforcements have on behavior?
A
Reinforcements= Increase behavior
5
Q
What effects do punishments have on behavior?
A
Punishments= decrease behavior
6
Q
What did Skinner do that Thorndyke didn’t?
A
Researched the types of consequences and ways of using them to condition behavior
7
Q
Define consequence
A
Whatever happens after a behavior
(Not necessarily bad)
8
Q
Explain positive consequence
A
Adding something after a behavior
9
Q
Explain negative consequence
A
Removing something after a behavior
10
Q
Explain positive reinforcement
A
Adding something to increase behavior
11
Q
Explain negative reinforcement
A
Removing something to increase behavior
12
Q
Explain positive punishment
A
Adding something to decrease behavior
13
Q
Explain negative punishment
A
Removing something to decrease behavior
14
Q
Decode this example:
A woman is speeding and a police officer gave her a speeding ticket to reduce her speeding behavior. What is the consequence?
A
-Subject being conditioned= the woman
-Subjects behavior= speeding
-Operator conditioning the subjects behavior= police officer
-Operators method= adding a ticket to decrease behavior
-Type of consequence= positive punishment
15
Q
According to researchers, most people respond the best to which type of consequence?
A
Reinforcement
16
Q
Which type of consequence has been linked with increased risk of developing mental health issues?
A
Punishments
17
Q
Who discovered “learned helplessness”?
A
Martin Seligman
18
Q
Give an example of learned helplessness in humans
A
An abused child learns to accept all the punishments (passive victim mentality)
19
Q
List 4 effects of receiving too much punishment on a regular basis (beyond learned helplessness)
A
1- low self-esteem
2- poor coping skills
3- high stress (leads to illnesses)
4- mental health conditions (depression, anxiety etc)
20
Q
Define post-traumatic growth
A
Overcoming hardships can make you more resilient to future stressors
21
Q
Give 6 examples of how to use punishment without harming someone
A
1- catch subject in the act and immediately punish
2- consistency
3- punishment that fits the crime
4- stay calm, punish with love not out of anger
5- discuss why you are trying to teach appropriate vs inappropriate behavior
6-give opportunity to display appropriate behavior so you can reinforce it
22
Q
Define the scheduling term “fixed”
A
Known, set, established, given, doesn’t vary etc
23
Q
Define the scheduling term “variable”
A
Unknown, not set, unestablished, not given, varies etc
24
Q
Define the scheduling term “ratio”
A
A number
25
Define the scheduling term "interval"
Duration of time
26
Explain "fixed ratio" schedule of consequences/reinforcements
Reward after a set number of behaviors is displayed
27
Explain "fixed interval" schedule of consequences/reinforcements
Reward after a set duration of time has passed
28
Explain "variable ratio" schedule of consequences/reinforcements
Reward after an unknown number of behaviors
29
Explain "variable interval" schedule of consequences/reinforcements
Reward after an unknown duration of time
30
Explain "continuous" schedule of consequences/reinforcements
Reward after every behavior
31
Who discovered Classical conditioning?
Ivan Pavlov
32
Who discovered operant conditioning?
B. F. Skinner
33
Terms used in classical conditioning
Conditioned/unconditioned
Stimulus/response
34
Terms used in operant conditioning
Reinforcement/punishment
Positive/negative
35
When is classical conditioning done?
Prior to behavior, causes involuntary response
36
When is operant conditioning done?
After behavior, can't cause involuntary behevior
37
Define circadian rhythm
A series of biological processes that occur over 24hrs and then repeat
38
What starts circadian rhythm of sleep?
The transduction of light waves into action potentials
39
What limbic system structure, and which specific part of that structure, notices the change in light for circadian rhythm process?
The suprachiasmatic nucleus within the hypothalamus
40
Which hindbrain structure does further processing in response to the change in light
The reticular formation
41
Which gland releases melatonin hormone
The pineal gland
42
What does melatonin do?
It's the hormone that makes you drowsy
43
Explain the 4 steps of the circadian rhythm of sleep process
1) the sun sets/light decreases
2) the optic nerve converts light waves into electrical signals (transduction)
3) the suprachiasmatic nucleus within the hypothalamus process the change in light
4) the reticular formation sends the signal on to the pineal gland which releases melatonin to make you drowsy
44
Who created the Electroencephalogram?
Hans Berger
45
List each stage of sleep
1NREM
2NREM
3NREM
4NREM
5REM
46
What type of brain wave is seen in 1NREM sleep?
Alpha and theta waves
47
What type of brain wave is seen in 2NREM sleep?
Theta waves
48
What type of brain wave is seen in 3NREM sleep?
Theta and delta waves
49
What type of brain wave is seen during 4NREM
Delta waves
50
What type of brain waves are seem during REM sleep?
Beta/alpha-like waves
51
List the classification (light to deep) and at least 1 additional feature of 1NREM sleep
Very light sleep, hypnogogic hallucinations
52
List the classification (light to deep) and at least 1 additional feature of 2NREM sleep
Light sleep, sleep spindles and K-complexes
53
List the classification (light to deep) and at least 1 additional feature of 3NREM sleep
Deep sleep, slow rhythmic breathing
54
List the classification (light to deep) and at least 1 additional feature of 4NREM sleep
Very deep sleep, sleep walking, talking, bruxism etc
55
List the classification (light to deep) and at least 1 additional feature of REM sleep
Rapid eye movement sleep, sleep paralysis & dreams
56
What is hypnogogic hallucinations?
Faulty mental processing of what's real/imaginary as you go in a d out of 1NREM sleep
57
What are sleep spindles?
Bursts of brain activity that occur in 2NREM
58
What are K-complexes?
Abrupt drop in brain activity as if in deepest sleep but you are in 2NREM
59
What is Sleep paralysis?
When your body isn't able to move in REM sleep
60
Explain the progression of the stages of sleep over an eight-hour period
We go through all 5 stages repeatedly (usually around 4 times) each rotation takes about 2 hours
61
Explain the progression of the 1st rotation of sleep over an eight-hour period of sleep
1st rotation: We quickly go through 1NREM, 2NREM, & 3NREM (~15 mins in each) but when we go into 4NREM we stay for a long time (~55 min) and then go into 5REM (~20min)
62
Explain the progression of the 2nd rotation of sleep over an eight-hour period of sleep
2nd rotation: we quickly go through 1NREM, 2NREM, & 3NREM (~20 min in each) and then we go into 4NREM but not quite as deeply (~35 min) and then go into 5NREM (~25 min)
63
Explain the progression of the 3rd rotation of sleep over an eight-hour period of sleep
3rd rotation: we quickly go through 1NREM, 2NREM (~24 min each) then 3NREM for longer (~30 min) and maybe? Get into 4REM (~5 min) before 5REM (~40 min)
64
Explain the progression of the 4th rotation of sleep over an eight-hour period of sleep
4th: we quickly go through 1NREM, 2NREM (~30min each) then 3NREM (~5 min) and then go into 5REM the (~55 min) we don't go into 4REM at all
65
During which hours of sleep are you getting the most deep sleep and the most REM sleep?
The first 4hrs of sleep we're primarily in 4NREM and the second 4hrs of sleep we're primarily in 5REM sleep
66
Which type of sleep are you primarily depriving yourself of when you don't get enough sleep?
5REM
67
What can happen as a result of depriving yourself of REM sleep?
The REM rebound effect
68
Explain the REM rebound effect
When you take a nap or try to catch up on sleep you go into 5REM sleep (you barely spend any time in the NREM stages)
69
sleep patterns change over the course of the human lifespan, explain the sleep pattern of newborns
Need ~16hrs but only sleep for 2-3 hours at a time (series of naps)
70
sleep patterns change over the course of the human lifespan, explain the sleep pattern of infants
~need 14hrs but only sleep ~4hrs at a time (series of longer naps)
71
sleep patterns change over the course of the human lifespan, explain the sleep pattern of toddlers
Need ~12hrs, ~10hrs at night and 2 naps in the day
72
sleep patterns change over the course of the human lifespan, explain the sleep pattern of early childhood
Need ~11hrs, 10hrs at night and 1 nap a day
73
sleep patterns change over the course of the human lifespan, explain the sleep pattern of childhood
Need ~10hrs, can do all ~10 at night, no naps
74
sleep patterns change over the course of the human lifespan, explain the sleep pattern of adolescents
Need ~9hrs, can do all 9 at night
75
sleep patterns change over the course of the human lifespan, explain the sleep pattern of early adults
Need ~8hrs at night
76
sleep patterns change over the course of the human lifespan, explain the sleep pattern of middle adults
~6.5 hrs, still need 8hrs at night but lost ability to get all that in one night, encouraged to take 1 nap a day
77
sleep patterns change over the course of the human lifespan, explain the sleep pattern of elderly adults
~4.5hrs, they still need 8hrs but lost ability to get that in one night and are encouraged to take 2 naps a day
78
Define "restorative" theory of sleep
We sleep to restore our bodies energy, hormone levels, neurotransmitter levels etc (our brains need time to get all systems back in homeostasis, consolidate memories etc)
79
Define "adaptive" or "evolutionary" theory of sleep
We have adapted our specific sleep pattern to increase our chance of survival (each animal species has unique sleep patterns related to helping them survive)
80
List 4 behavioral or mental processing effects of sleep deprivation
1) overeating
2) mood swings
3) slowed mental processing such a as focus, learning, decision making
4) slowed physical reactions
81
What causes overeating when sleep deprived?
Low levels of leptin
82
What causes mood swings when sleep deprived?
Overactive amygdala
83
What causes slowed mental processes when sleep deprived?
Decreased frontal lobe activity
84
List 4 physiological or medical effects of sleep deprivation
1) increases hunger
2) decreases our ability to process sugar and puts us at risk of diabetes
3) increases stress hormones and puts us at risk of various heart diseases
4) increases stress hormones and accelerates our rate of aging, decreases life expectancy
85
Explain Activation-Synthesis or Continuous Activation theory
Dreams are meaningless byproducts
86
Explain Freudian theory of dreaming
Dreams are meaningful messages from the unconscious
87
Explain manifest content of dreams
Dream images or symbolic images of dreams
88
Explain latent content of dreams
Hidden/unconscious messages of the symbolic images (dream interpretation)
89
Define daydream
When your mind wanders without control while you are awake
90
Define lucid dream
When you become consciously aware that you're dreaming while you're dreaming
91
Define recurring dream
When you have the same dream repeatedly
92
Define progressive dream
When you resume dreaming about something
93
Define prophetic dream
When you dream of something that hasnt happened but does end up happening
94
Define mutual dream
When you have the same dream as others
95
Define nightmare
When you have a scary dream
96
Define night terror
Not a true dream because it doesn't happen in 5REM... It happens in 4NREM and is usually a memory flashback of a trauma
97
Does everyone dream?
Yes, without exception
(Some don't remember)
98
Why don't people remember their dreams?
Their hippocampus is resting/doesn't get activated
99
List 3 common parasomnias
1) sleep walking
2) sleep talking
3) sleep bruxism
100
Explain sleep Bruxism
Unconsciously grinding your teeth during 4NREM sleep
101
Explain sleep walking or talking
Unconsciously walking or talking during 4NREM sleep
102
List 5 UNCOMMON to rare forms of parasomnias
1) sleep eating
2) sleep driving
3) sleep swimming
4) sleep sex/sexomnia
5) sleep homicide
103
How can someone prove they have a rare sleep disorder such as sleep homicide?
By going to a sleep research lab and have themselves studied
104
What is a common cause of chronic partial sleep?
This disorder is caused by not giving themselves an appropriate bedtime
105
What is effective treatment for chronic partial sleep disorder
Making lifestyle changes to ensure proper rest
106
Define microsleeping
Falling asleep while you are consciously trying to do something (e.g. driving)
107
Define narcolepsy
A neurological disorder where you fall asleep uncontrollably regardless of getting plenty of rest
108
What is the main diagnostic feature of sleep apnea?
Not being able to breath during sleep causing a person to wake up repeatedly
109
What machine is frequently used to treat sleep apnea
A C-PAP
110
Explain the spectrum of insomnia in 4 stages
1) insomnia
2) mild insomnia
3) moderate insomnia
4) extreme insomnia
111
Define insomnia
An inability to fall asleep and/or stay asleep resulting in sleep deprivation, problems getting enough rest or restful sleep
112
Define mild insomnia
Sleep difficulties/disturbances for a few nights to a few weeks
113
Define moderate insomnia
Sleep difficulties/disturbances for several weeks
114
Define extreme insomnia
Sleep difficulties/disturbances for many months and often some medical issues start to emerge
115
Define fatal familial insomnia
Death caused by inability to sleep at all
116
What is Hypersomnia?
Sleeping too much and/or being unable to fully wake up
117
What is mild hypersomnia?
Oversleeping for a few nights
118
What is moderate hypersomnia?
Oversleeping for several nights
119
What is extreme hypersomnia or Kleine-Levin Syndrome?
Inability to wake up for days to months
120
What is Short Sleeper Syndrome (SSS)
A genetic disorder that causes someone to only need ~4hrs if sleep and are fully rested with no signs of sleep deprivation
121
List three strategies for getting regular amounts of sleep
1) exercise regularly
2) get on sleep schedule and plan for appropriate amount of sleep
3) turn off anything emitting light/all electronics
122
List three ways you can create a good sleep environment to promote proper rest
1) make the room dark, cool, quiet
2) have clean well fitting sheets
3) have a firm mattress supportive
123
List 5 health benefits of getting proper rest on a regular basis
1) higher functioning immune system
2) improved memory
3) increased sex drive
4) better mental and physical health
5) extended lifespan
124
Define stress
A negative response to something (a stressor); stress impacts the mind and body
125
List the three broad categories of stressors
1) major life events
2) daily hassles
3) social-cultural
126
Give an example of a major life stressor
Death of a loved one, becoming a parent etc
127
Give an example of a daily hassle stressor
Chores, work/studying, bills
128
Give an example of a social-cultural stressor
Being bullied, victim of crime or discrimination/racism, needing a job etc
129
Who discovered perception is what determines your stress level?
Richard Lazarus
130
True or false of two people experience the same stressor they will have the same level of stress?
False
131
List 2 types of perception that determine your stress response
1) your perception that something is adverse/threatening/challenging etc
2) your perception of whether you will be able to effectively cope with the stressor
132
What is the primary appraisal question according to Lazarus's Appraisal Model of Stress?
Is this a threat (something adverse/challenging)?
133
True or false, your perception of a stressor can occur consciously or unconsciously?
True
134
What is the secondary appraisal question to Lazarus's Appraisal Model of Stress? (If the answer to the primary question was indeed a threat, adverse, challenge to you)
Can I cope?
135
What is positive stress?
Motivates you to do something to resolve the stressful situation
136
What is negative stress?
Causes you to feel overwhelmed and is linked with developing stress-related illnesses
137
What is a stress-related illness?
Any illness brought on by stress or exacerbated by stress
138
List 8 examples of stress-related illnesses
1) high blood pressure
2) panic attacks
3) headache
4) insomnia
5) irritable bowel syndrome
6) nausea/vomiting
7) accelerated aging
8) heart attack
139
Which group of stressors typically put people at "low risk" for developing a stress related illness?
Major life events
140
Why are major life events stressors typically lower rish for developing stress-illnesses?
Because after the initial shock you start to cope and get support, everyday that passes you get stronger and healthier and better able to function normally again
141
What "low risk" major life events has been documented as causing a condition that effects heart functioning and can lead to death?
Broken heart syndrome, typically occurs after the death of a life partner
142
Which category of stressors put you at "moderate risk" for developing a stress-related illness?
Daily hassles
143
Why do daily hassles put you at "moderate risk" for stress related illness?
Because they have a cumulative effect
144
Which category of stressors put you at "high risk" of developing stress related illnesses?
Social-cultural
145
Why do social-cultural stressors put people at high risk of stress related illnesses?
Because people cannot escape harsh environmental conditions and their stress level becomes toxic
146
What is toxic stress syndrome?
When your social-cultural living conditions are so hostile toward you and your coping skills are so ineffective that your stress levels remain high for a prolonged period of time which causes you to develope severe stress-related illness that impacts the health and functioning of your brain
147
True or false, chronic or prolonged stress becomes toxic at any age?
True
148
What is acculturated stress?
A specific type of social-cultural stressor seen when immigrants move to a new country and struggle to cope (aka culture shock) usually when someone is in a foreign country
149
What are telomeres?
Protective tips at the end of your chromosomes, they protect your DNA from unraveling but stress causes them to deteriorate which makes you age rapidly
150
Researchers studied a cohort of people who were under chronic, prolonged, ongoing stress, what did the people they studied have in common?
They were all mothers taking care of children with severe special needs
151
What did Dr. Elizabeth Blackburn discover about chronic, prolonged, ongoing stress in her cohort of mothers caring for children with severe special needs?
Their telomeres were being attacked/shortened by their stress hormones
152
According to Dr. Robert Sapolsky, for every 1yr that a mother takes care of a chronically sick child, how many years worth of aging occurs?
Up to 6yrs of aging per 1yr of chronic/ongoing stress
153
According to Elissa Epel, what reduces stress as well as keeps telomeres healthy?
Developing healthy coping skills
154
True or false, the duration of stress affects your health?
True, brief/acute stress doesn't usually make you sick but chronic/prolonged stress does
155
Who discovered that brief acute stress doesn't usually cause you to develop stress-related illnesses?
Walter Cannon
156
Who discovered that chronic, ongoing or prolonged stress can cause you to develop stress-related illnesses?
Hans Selye
157
True or false, fetal origins studies show that if stress hormones are high during pregnancy, it can cause the baby to be born with high levels of stress hormones?
True
158
True or False, personality is primarily genetic so you can inherit a disposition for stress even if the pregnancy wasn't stressful?
True
159
List 5 coping strategies
1) preventative/proactive
2) behavioral/physical
3) expressive/emotive
4) social/interactive
5) cognitive/psychological
160
Explain the preventative/proactive coping strategy
Things done prior to a stressor in an attempt to reduce future stress
161
Explain the behavioral/physical coping strategy
Things done with your body to release stress
162
Explain the expressive/emotive coping strategy
Things done to process your emotions
163
Explain the social/interactive coping strategy
Things done with others to help you cope
164
Explain the cognitive/psychological coping strategy
Things done with you mind/psyche
165
List three examples of specific techniques under the preventative/proactive category of coping
1) brushing your teeth to avoid cavities
2) saving money in case of a financial problem
3) studying for finals earlier
4) choosing a healthy lifestyle to avoid health issues
166
List 3 examples of specific techniques under the behavioral/physical category of coping
1) exercise
2) taking a shower or bath
3) deep breathing
4) progressive muscle relaxation
167
List 3 examples of specific techniques under the expressive/emotions coping.
1) the empty chair technique- talking to an empty chair to process emotions
2) affirmations- positive/uplifting coping statement you say to feel better
3) creatively expressing emotions through art or music
4) journaling or writing poems to express yourself
168
List 3 examples of specific techniques under the social/interactive category of coping
1) forest bathing-spending time in nature, interacting with plants
2) joining a support group
3) interacting with animals
4) playing with teams sports
5) hanging out with family/freinds
169
List 3 examples of specific techniques under the cognitive/psychological category of coping
1) meditation
2) prayer
3) intentional optimism
4) guided imagery
170
List 3 examples of specific techniques under the unhealthy/masking category that is not recommended
1) eating "comfort food" junk food
2) having violent outburst
3) self harm/self- destructive behaviors
4) unethical acts, cheating, stealing, revenge
171
True or false, there is a positive correlation between practicing coping skills and health
True, coping skills increase, health also increases
172
True or false, there is a negative correlation between neglecting to practice coping skills and stress
True, coping skills decrease stress increases
