Kines100 Exercise Health and Nutrition Last Lecture Outline 1 Mechanisms 2 Semantics 3 Exercise and staleness Lecture 14 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 support
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