1. Akira Kaede/Getty Images Chapter 11 Release: Using Physical Activity to Dissipate the Effects of Stress McGraw-Hill/Irwin Copyright © 2012 by The McGraw-Hill Companies, Inc. All rights reserved.

2. Akira Kaede/Getty Images 11-2 Fight-or-Flight Revisited nThe stress response mobilizes energy and muscle tension uFailure to fight or flee leaves the body in a _____ state nTension can be relieved constructively

3. Akira Kaede/Getty Images 11-3 The Health Benefits of Exercise and Physical Activity nThere are many physiological and psychological benefits associated with exercise and physical activity nLifestyle changes not only benefit an individual’s fitness level but also are essential for effective stress management

4. Akira Kaede/Getty Images 11-4 Physiological Benefits of Exercise and Physical Activity n________ reduction n________ utilization nEnhanced ______________ function

5. Akira Kaede/Getty Images 11-5 Psychological Benefits of Exercise and Physical Activity nRelease of neuropeptide and amine neurotransmitters nEnhanced self-esteem and self- image nIncreased creativity and concentration nReduced anxiety and improved outlook on life

6. Akira Kaede/Getty Images 11-6 The Effects of Physical Activity on Stress nAll physical activity has the ability to dissipate the _______ tension and circulating hormones that are a potentially harmful by-product of the stress response nThese stress by-products can make us feel on edge and make it difficult to perform activities ranging from ____________to _____________

7. Akira Kaede/Getty Images 11-7 Mild, Moderate, and Vigorous Physical Activity nOne way to categorize physical activity is by the type and amount of energy they use n__________exercise: activities that extend beyond 4 minutes of continuous moderate performance, producing energy with oxygen n__________exercise: short-term, intensive bursts of activity lasting no longer than about 90 seconds

8. Akira Kaede/Getty Images 11-8 Adjusting the Level of Physical Activity nIt is relatively easy to moderate the level of most forms of physical activity and exercise by changing the FIT variables nThe acronym FIT stands for uF__________ uI___________ uT________

9. Akira Kaede/Getty Images 11-9 The Effects of Mild Physical Activity on Stress nSeveral classic stress management techniques involve mild physical activity to release the muscle tension associated with stress nYou can learn and practice them on your own, but many people find taking classes with others to be quite enjoyable nInstructions for getting started with each technique are included in the text

10. Akira Kaede/Getty Images 11-10 Progressive Muscle Relaxation nDeveloped by Edmund Jacobson, a Chicago physician, to relax the muscles of presurgical patients nDiscovered the technique also relaxed the mind and the activities of the internal organs

11. Akira Kaede/Getty Images 11-11 Yoga and Stretching nMost of us do not fully stretch our muscles daily nThe result is chronically shortened muscles, tendons, and ligaments u This causes a restricted range of motion, fatigue, pain, and spasms

12. Akira Kaede/Getty Images 11-12 Massage uMassage relieves muscle tension and stimulates circulation uMassage is used by athletes, trainers, and sports medicine specialists to prevent and treat soft-tissue injuries and speed the healing process

13. Akira Kaede/Getty Images 11-13 Massage (Cont’d) nTypes of massage uSwedish massage FTotal body massage uShiatsu massage FCombines accupressure and massage uMedical/sports massage FImproves blood flow to a specific area

14. Akira Kaede/Getty Images 11-14 Sexuality and Massage nMassage is sensual? nMassage is not an inherently sexual activity, although it can be used that way

15. Akira Kaede/Getty Images 11-15 How to Give a Massage nSuggestions for preparation (e.g., obtaining oils or powders) and performance (e.g., having enough room to get completely around the person without having to lean on or jump over him or her; types of strokes; how to massage feet) of massage are given in the text

16. Akira Kaede/Getty Images 11-16 The Effects of Moderate Physical Activity on Stress nSurgeon General’s Report on Physical Activity recommends 30- 60 minutes of moderate physical activity daily nUses roughly 150 calories daily or 1000 calories weekly nHelps offset the stress response nReduces risk of premature disability and death

17. Akira Kaede/Getty Images 11-17 Laughter as a Form of Moderate Physical Activity nLaughter creates a physiological state that is incompatible with stress nLaughter, like physical exercise, releases endorphins nLaughter enhances the immune-system functions

18. Akira Kaede/Getty Images 11-18 Which Type of Moderate Physical Activity is Best? nAll forms of moderate physical activity counter the effects of stress in three ways: uThey fully contract and relax tense muscles uThey use the energy mobilized during the stress response in a productive way uThey shift our attention away from our problems and onto something we enjoy nThe best form of moderate activity to use is the one you enjoy and are most likely to do on a regular basis

19. Akira Kaede/Getty Images 11-19 The Effects of Vigorous Physical Activity on Stress nIncrease intensity for greater release uIncreased speed uIncreased resistance uIncreased duration nIncrease your intensity systematically over time

20. Akira Kaede/Getty Images 11-20 Cathartic Release Activities and Stress nCatharsis: a purification or purging that brings about spiritual renewal or physical release from tension nThere is a cathartic effect that comes with vigorous physical activities such as udriving a golf ball upunching/kicking a heavy bag ucardio kickboxing