Kines100: Exercise, Health and Nutrition Last Lecture Outline Lecture 14 1.Mechanisms 2.Semantics 3.Exercise and staleness Current Lectue 1. Stress and stress management Stress and stress management• Stress is well explained via Spielberger's model (stress is a psychobiological process)• The stressor is sent to perception (which branches into cognition or appraisal) and then branches into distress of Eustress. • Perception determines response • Appraisal of stressor◦ aptitude/ability, coping skills, past experience, trait anxiety • Trigger of Stress◦ internal? External? Both? • Stress:◦ body responds to stressors by preparing to take action (flight or fight)◦ Various symptoms become activated (nervous and endocrine system)• Physiological Changes ◦ Heart rate and blood pressure increases, muscles tense, perspiration increases (palmar sweating) • Sources◦ environmental, physical, psychological, daily hassles ◦ college students▪ school related ▪ finances/money ▪ significant other • Can be detrimental if long term, or beneficial for short term. • Long bouts of stress are associated with high allostatic load (long term wear and tear of stress response....associated with many health problems) • Prolonged stress◦ Allergic reactions, dermatitis, hypertension, chronic fatigue, depression, anxiety, cancers, headaches, heart conditions, immune functions ◦ Our response to a stressful situation is important ◦ Responses: eat, drink, smoke • Management techniques ◦ Medication, biofeedback (i.e. relax muscles to reduce tension headaches), meditation,hypnosis, relaxation procedures • Relaxation-Induced anxiety◦ Study done by Heide and Borkovec◦ Procedure:▪ Progressive relaxation; 31% showed RIA▪ Meditation (mantra); 54% showed RIA • Exercise is an answer ◦ stress relief, gives people a break from problems • NIMH Consensus Statement:◦ Appropriate exercise results in reductions in various stress inducers such as neuromuscular tension, resting heart rate and some stress hormones ◦ Anxiety and depression are common symptoms of failure to cope with mental stress, exercise associated with lower levels of moderate and mild depression and anxiety◦ Exercise associated with reduction of stress emotions (i.e. state anxiety) • Research findings◦ Decreased in state anxiety have been consistently found following exercise • Type of exercise ◦ Decreased in state anxiety 15-20 minutes following aerobic exercise (lasts 2-4 hours)◦ Delayed anxiety reduction following resistance exercise (90-180mins post exercise). Weight lifting • Intensity ◦ Farwell Study- 3 different exercise intensities; 40,60, and 80%◦ Results indicated a decrease in tension following runs at 60 and 80% of max• McEwen◦ The end of stress as we know it▪ regular physical activity, balanced diet, enough sleep, social
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