Deck 9: Physical Methods for Stress Reduction

Question 1

Describe what tai chi is and how the yin-yang theory and the five-element theory may help you understand the challenges in your life.

Answer 1

NO Answer

Question 2

Who first introduced yoga to America?

A)Herbert Benson
B)Swami Vivekananda
C)Patanjali
D)Maharishi Mahesh Yogi
E)Chang San Feng

Answer 2

B

Question 3

Which of the following is NOT a requirement for progressive muscle relaxation?

A)a Japanese robe
B)a quiet room
C)appropriate temperature
D)a comfortable position
E)awareness of any unnecessary muscle tension

Answer 3

A

Question 4

The life force that is being manipulated and channeled in tai chi is referred to as:

A)qi
B)yin
C)yang
D)hatha
E)astanga

Question 5

The creation of tai chi was inspired when the creator witnessed the battle of these two combatants:

A)cat and mouse
B)snake and bird
C)dog and squirrel
D)fox and hound
E)tiger and deer

Question 6

Tai chi was created by Master ____________ more than 300 years ago.

A)Dapeng Chen
B)Okseon Lee
C)Chang Li Xie
D)Chang San Feng
E)none of the above

Question 7

Tai chi was first developed in ______________.

A)Africa
B)Japan
C)China
D)Singapore
E)Vietnam

Question 8

Yoga can help reduce all of these except

A)anxiety
B)depression
C)pain
D)aggression
E)happiness

Question 9

A more vigorous form of yoga is known as ______________.

A)hatha
B)astanga
C)transcendental meditation
D)qi
E)none of the above

Question 10

What does the word ""yoga"" mean?

A)join or unite
B)balance
C)truth
D)wellness

Question 11

What is the interpretation of the tai chi metaphorical lesson "a needle hidden in the cotton"?

A)Firm movement leads to inner strength and power.
B)Tai chi movement should be as soft as cotton.
C)Inner strength is corresponding to outer relaxation and softness.
D)Inner strength is corresponding to tensing up your muscles.

Question 12

Tai chi practice has been found to help the following disorders except:

A)respiratory and gastrointestinal disorders
B)anxiety and depression
C)chronic pain
D)pancreatic cancer treatment
E)balance problems

Question 13

What is tai chi? Explain the mechanism behind this method.

Question 14

Define yoga. Give a brief history of the technique. Finally, describe the six principles of yoga.

Question 15

Why is diaphragmatic breathing important? How is it performed?

Question 16

List five benefits of progressive muscular relaxation that research has shown.

Question 17

What is progressive muscular relaxation? Describe the essentials that must be included in a PMR session.

Question 18

What is physical fitness? Describe the components of physical fitness.

Question 19

What are some suggestions that you could provide for someone who is just beginning a fitness training program?

Question 20

What are the basic principles of a fitness training program?

Question 21

According to the biological adaptations hypothesis, this reason explains why physical exercise is good for an individual:

A)increased physical functioning and more efficient metabolism
B)decreased endorphins and dopamine
C)increased blood cortisol during sleep
D)increased sympathetic output during rest

Question 22

Yoga is an ancient system of exercise that originated in __________.

A)India
B)China
C)Greece
D)Italy
E)Bethlehem

Question 23

Joseph Wolpe used progressive muscular relaxation along with this therapy to treat those with phobias and chronic fears.

A)stress inoculation
B)visuomotor behavior relaxation
C)desensitization training
D)content substitution
E)none of the above

Question 24

This explanation proposes that exercise alters the perceptions that people have about themselves, and their abilities.

A)psychosocial hypothesis
B)biological adaptations hypothesis
C)mind-body hypothesis
D)runner's high hypothesis

Question 25

Which of the following statements is true about the benefit of physical exercise?

A)Exercise can increase psychosocial stress.
B)Regular exercisers have a higher sense of well-being than non-exercisers.
C)Exercise stimulates the stress response.
D)Exercise increases the risk of heart disease.

Question 26

It is estimated that ___ % of all deaths in the US are attributed to lack of regular exercise and poor fitness levels.

A)1
B)5
C)10
D)15
E)25

Question 27

Repulse monkey is a yoga position.

Question 28

Maharishi Mahesh Yogi created transcendental meditation and further spread the influence of yoga.

Question 29

Diaphragmatic breathing promotes sympathetic nervous system activity.

Question 30

Most benefits of exercise come from anaerobic exercise rather than aerobic exercise.

Question 31

Progressive muscular relaxation was developed over 300 years ago.

Question 32

About one-third of Americans are significantly overweight and two-thirds don't exercise regularly. The origin of this pattern can be traced back to the first year in college.

Question 33

Performing a bench press lift or a 100-meter sprint are examples of activities using this process.

A)aerobic
B)anaerobic
C)metosynthesis
D)all of the above

Question 34

Which of the following is not a component of physical fitness?

A)elasticity
B)body composition
C)cardiovascular endurance
D)muscular strength
E)flexibility

Question 35

Which of the following best describes progressive muscular relaxation?

A)Muscular tension and deep muscular relaxation repel each other.
B)Discrimination of the degrees of muscular tension is necessary.
C)PMR can be used as a self-treatment when necessary.
D)Coordinate breathing in with tensing and breathing out with relaxing.
E)All of the above descriptions are true.

Question 36

Who developed the progressive muscle relaxation technique?

A)Walter Cannon
B)Hans Selye
C)Johannes Schultz
D)Edmund Jacobson
E)Oskar Vogt

Question 37

Most people may benefit from aerobic activities when intensity reaches at least ______ of your maximum output of cardiac functioning.

A)10-20%
B)20-30%
C)30-40%
D)40-50%
E)50-70%

Question 38

Physical activity can be defined as:

A)any bodily movement involving contractions of skeletal muscles.
B)any condition that elevates heart rate.
C)aerobic exercise.
D)strength training.

Question 39

Progressive muscle relaxation technique originally developed by Edmund Jacobson involves ______ throughout the body in a/an ______.

A)tensing and relaxing muscle groups; ordered sequence
B)tensing and relaxing muscle groups; random sequence
C)tensing muscle groups; ordered sequence
D)relaxing muscle groups; ordered sequence

Question 40

Which principle of fitness training requires that a coach designs two different training regimens for two different athletes, even though they are training for the same event?

A)specificity
B)progressive resistance
C)reversibility
D)accumulation

Question 41

Which principle of fitness training should be applied to reduce the chance of injury?

A)specificity
B)progressive resistance
C)reversibility
D)accumulation

Question 42

According to your textbook, one should exercise_______ to maximize benefit from any exercise program.

A)30-60 minutes of moderate to vigorous exercise 3-5 times per week
B)20-30 minutes of moderate physical activity 3-5 times per week
C)90 minutes of moderate physical activity each day, in total
D)10 minutes of activity, 7 days per week
E)60-90 minutes of continuous physical activity each day

Question 43

Increasing your fitness through exercise can improve your mental acuity.