KIN 3660 Ch. 10,11&13

25 July 2022
4.7 (114 reviews)
120 test answers

Unlock all answers in this set

Unlock answers (116)
question
The purpose of meditation is to A. forget about your stressors. B. be "one" in body and spirit. C. gain control over your attention. D. increase memory.
answer
C
question
Mantra is defined as A. life force (referring to breathing). B. focusing on heaviness and warmth in the limbs. C. a word used as the object of focus during meditation. D. a complete feeling of relaxation and a weightless body.
answer
C
question
Another name for trophotropic response is A. sympathetic response. B. endorphin response. C. relaxation response. D. parasympathetic response.
answer
C
question
A good time to meditate is A. before rising. B. after lunch. C. after dinner. D. after any large meal, so the body has plenty of energy.
answer
A
question
Which of the following should be avoided before meditating? A. Coca-Cola B. cigarettes C. coffee D. All of these should be avoided.
answer
D
question
Guidelines offered for relaxation techniques in this text are based on A. the environment. B. cognitive issues. C. physical issues. D. both cognitive and physical issues.
answer
D
question
Relaxation techniques for cognitive issues include: A. progressive relaxation. B. yoga. C. autogenic training. D. none of the above.
answer
C
question
Relaxation techniques for physical issues include: A. progressive relaxation. B. meditation. C. autogenic training. D. none of the above.
answer
A
question
The ability to switch off irrelevant brain networks and maintain an internal focus is A. progressive relaxation. B. meditation. C. autogenic training. D. none of the above.
answer
B
question
The object of focus for meditation should be: A. A mantra B. Your breathing C. A mandala D. Any of the above
answer
D
question
This refers to the use of imagined sounds as the object of focus during meditation. A. Nadam B. Mantra C. Koan D. Pranayama
answer
A
question
This refers to the use of a word as the object of focus during meditation. A. Nadam B. Mantra C. Koan D. Pranayama
answer
B
question
This refers to the use of breathing as the object of focus during meditation A. Nadam B. Mantra C. Koan D. Pranayama
answer
D
question
This refers to the use of illogical riddles as the object of focus during meditation. A. Nadam B. Mantra C. Koan D. Pranayama
answer
C
question
Which of the following is NOT a requisite of Secular Meditation? A. A quiet environment B. An object of focus C. A determined attitude D. A comfortable position
answer
C
question
The object of focus is called the figure, and the objects in the background are called the ground.
answer
T
question
An early researcher of Zen masters found that they could slow respiration and could control their heart rates.
answer
T
question
Meditation has been demonstrated to have positive effects on blood pressure, heart rate, and eating disorders.
answer
T
question
When practicing meditation, it's a good idea to try meditating in a noisy environment to see if you really know how to relax "under pressure."
answer
F
question
Trying a relaxation technique for less than one week may not give you adequate practice to know if it's a technique that is effective for you.
answer
T
question
Meditation increases blood flow to the brain and decreases blood flow to the legs and arms.
answer
F
question
There have been no scientific studies of the effects of meditation, only psychological studies.
answer
F
question
Heart rhythm meditation requires one to experience all emotions simultaneously.
answer
T
question
Consciousness meditation recognizes the importance of the boundary between the self and others.
answer
F
question
Herbert Benson's relaxation response is also known as secular meditation.
answer
T
question
Regardless of the type of meditation, one of two approaches is used: opening up of attention or focusing of attention.
answer
T
question
One of the key processes of meditation is learning to separate mind and body.
answer
F
question
When meditating, try hard to get your muscles to relax
answer
F
question
When meditating, you should set an alarm to alert you when 20 minute has passed.
answer
F
question
Meditation requires an object of focus
answer
T
question
Meditation decreases the amount of alpha brain waves.
answer
F
question
When practicing meditation, it is important to try to relax.
answer
F
question
It is best to meditate after eating a meal.
answer
F
question
Research has found that meditators are less anxious than people who do not meditate
answer
T
question
Meditation has been shown to effectively treat drug addiction.
answer
T
question
One of the essential prerequisites for meditation is a quiet environment.
answer
F
question
Meditation has been found to be effective in decreasing different types of anxiety, including test anxiety.
answer
T
question
A relaxation technique that involves imagining one's limbs to be heavy, warm, and tingling is called A. pins and needles. B. transgenic energy. C. autogenic training. D. auto-hypnosis.
answer
C
question
The generalized warmth experienced during autogenics is a function of the dilation of A. cardiac muscles. B. lung tissue. C. blood vessels. D. the airway.
answer
C
question
The sensation of heaviness experienced during autogenics is caused by A. increased levels of fats in the tissues. B. increased amount of blood in the muscles. C. loss of muscle control. D. muscles relaxing.
answer
D
question
Autogenic means A. self-training. B. self-talk. C. self-reliant. D. self-generating.
answer
D
question
A(n) _________ in alpha brain waves, a sign of mental relaxation, occurs as a result of autogenics. A. increase B. decrease C. flat line D. contingency
answer
A
question
Autogenic training uses the bodily sensations of heaviness and warmth to relax and then expand this relaxed state to the mind through the use of _______. A. imagery B. hormones C. telekinesis D. imagination
answer
A
question
Which of the following is not one of the six initial stages of autogenics? A. focus on breathing B. focus on sensations of heaviness throughout the arms and legs C. focus on sensations of coolness in the forehead D. focus on reducing blood pressure E. They are all stages of autogenics.
answer
D
question
Using as many senses as you can during imagery will A. cause the body to feel overloaded. B. make the image as real as possible. C. decrease the relaxation experience. D. cause a feeling of stress instead of calm.
answer
B
question
Visualization of relaxing images starts by A. rotating the eyeballs inward and upward. B. picturing yourself on a calm beach. C. contracting and relaxing the facial muscles. D. breathing in and out while counting to ten backwards.
answer
A
question
There are ______ basic body positions to perform autogenics. A. one B. two C. three D. four
answer
C
question
A process by which one muscle group is relaxed, then another muscle group is relaxed, is called A. biofeedback. B. progressive relaxation. C. yoga. D. meditation.
answer
B
question
Other names for _________ are Jacobsonian relaxation and neuromuscular relaxation. A. progressive relaxation B. Whitley relaxation C. reflexive relaxation D. reactive relaxation
answer
A
question
Signs and symptoms of tension in the body include A. body feeling stiff. B. difficulty sitting comfortably. C. trembling hands. D. all of the above.
answer
D
question
The contraction phase of progressive relaxation is designed to help people better recognize when they are A. stressed. B. determined. C. bracing. D. angry.
answer
C
question
Autogenics has been shown to benefit the following types of people, EXCEPT A. migraine sufferers. B. women with chest pain. C. people with multiple sclerosis. D. people with restless leg syndrome.
answer
D
question
This is a relaxation technique that involves imagining one's limbs to be heavy, warm, and tingling. A. Autohypnosis B. Autogenic training C. Progressive relaxation D. None of the above
answer
B
question
This is a relaxation technique that involves being able to place oneself in a hypnotic state. A. Autohypnosis B. Autogenic training C. Progressive relaxation D. None of the above
answer
A
question
This is a relaxation technique that involves contracting and relaxing muscle groups throughout the body. A. Autohypnosis B. Autogenic training C. Progressive relaxation D. None of the above
answer
C
question
During autogenics, blood flow decreases to the arms and legs and increases to the core of the body.
answer
F
question
Trying too hard to learn autogenics effectively may interfere with learning the skills
answer
T
question
The ability to block out the external environment is a prerequisite to autogenics
answer
T
question
One phase in autogenic meditation is visualizing abstract ideas (such as freedom).
answer
T
question
Autogenics uses the mind to relax the body.
answer
F
question
It's easier to bring about a relaxation response after a big meal because of increased blood flow to the arms and legs.
answer
F
question
The idea of progressive relaxation is to have the body supported by the floor rather than by your muscles.
answer
T
question
It is easiest to relax in a cold environment, since the blood will travel to the extremities better.
answer
F
question
It's important to loosen any tight clothing or jewelry before you start progressive relaxation.
answer
T
question
After becoming proficient, you can eliminate the contraction phase of progressive relaxation and focus totally on relaxation.
answer
T
question
Nerve muscle relaxation is induced through the progressive relaxation technique.
answer
T
question
Imagery has great physiological benefits but no psychological benefits
answer
F
question
People with high blood pressure should not use progressive relaxation since contractions can raise systolic blood pressure.
answer
T
question
The proper way to breathe is with your chest muscles alone.
answer
F
question
Progressive relaxation is also known as autohypnosis
answer
F
question
Progressive relaxation has been shown to effectively treat chronic headaches
answer
T
question
It is best to wear loose-fitting clothing when practicing relaxation exercises.
answer
T
question
Massage has been shown to reduce levels of substance P, a protein associated with pain.
answer
T
question
Acupuncture, while anecdotally useful, has not been scientifically shown to be effective in pain reduction.
answer
F
question
An example of an aerobic exercise is A. bicycling. B. sprinting. C. short swimming races. D. all of the above.
answer
A
question
Which of the following is NOT a benefit of regular exercise? A. lower resting heart rate B. increased endurance C. decreased blood pressure D. decreased high-density lipoproteins
answer
D
question
The ability to do continuous muscular work, i.e., the amount of work that can be done over time, is called A. muscular flexibility. B. muscular strength. C. muscular fiber. D. muscular endurance.
answer
D
question
Brain neurotransmitters that are released during exercise and that reduce feelings of pain are called A. triglycerides. B. serotonins. C. endorphins. D. dendrites.
answer
C
question
The following may be a signs of overtraining: A. inability to relax. B. unusual loss of weight. C. constipation or diarrhea. D. unusual soreness in muscles and joints. E. all of the above.
answer
E
question
Some of the by-products of stress that are used effectively during exercise are A. muscle tension. B. serum cholesterol. C. increased heart rate. D. increased respiratory rate. E. all of the above.
answer
E
question
Physical fitness consists of muscular strength, flexibility, body composition, agility, muscular endurance, and A. proper breathing. B. durability. C. cardio-respiratory endurance. D. tolerance.
answer
C
question
Active stretching requires you to A. bounce while you stretch. B. contract the muscle you are stretching. C. hold a position in a relaxed fashion. D. run before you stretch.
answer
B
question
Static stretching requires you to A. bounce while you stretch. B. contract the muscle you are stretching. C. hold a position in a relaxed fashion. D. run before you stretch.
answer
C
question
Anaerobic exercise A. is of short duration. B. is done "all out." C. requires more oxygen than can be inhaled. D. includes all of the above.
answer
D
question
For a training effect to occur, you should exercise A. 20 or 30 minutes three or four days each week. B. 20 or 30 minutes five to six days each week. C. 10-15 minutes daily. D. 45 minutes three times a week.
answer
A
question
Your target heart rate range is sometimes referred to as A. your ideal heart rate. B. your exercise benefit zone. C. your maximum heart rate. D. your maximum benefit zone.
answer
B
question
Which of the following is not a type of aerobics? A. water aerobics B. chair aerobics C. jump aerobics D. double-step aerobics
answer
C
question
What type of exercise is most effective at reducing stress and its effects? A. Aerobic exercise B. Anaerobic exercise C. Both A and B D. None of the above
answer
C
question
Which of the following is a psychological benefit of exercise? A. More calories are burned, reducing excess body fat. B. Food is absorbed with more speed and efficiency. C. Self-esteem increases. D. None of the above.
answer
C
question
Which of the following is an example of a sedentary activity? A. Sleeping B. Walking C. Light housework D. None of the above
answer
A
question
Which of the following is an example of a vigorous activity? A. Ballroom dancing B. Horseback riding C. Cross-country skiing D. None of the above
answer
C
question
The formula RICE for minor injuries stands for: A. Rest, ice, compression, elevate B. Rest, ice, compression, end activities C. Rest, incline, compression, end activities D. Rest, incline, cool, elevate
answer
A
question
Intensity refers to: A. How hard you exercise B. How often you exercise C. How long you exercise D. None of the above
answer
A
question
Frequency refers to: A. How hard you exercise B. How often you exercise C. How long you exercise D. None of the above
answer
B
question
Duration refers to: A. How hard you exercise B. How often you exercise C. How long you exercise D. None of the above
answer
C
question
How much water does the American College of Sports Medicine recommend drinking two hours before exercise? A. 6 to 12 ounces B. 14 to 22 ounces C. 16 to 24 ounces D. 24 to 32 ounces
answer
B
question
How much water does the American College of Sports Medicine recommend drinking during exercise? A. 6 to 12 ounces B. 14 to 22 ounces C. 16 to 24 ounces D. 24 to 32 ounces
answer
A
question
In 2008, what percent of older adults engaged in the recommended amount of exercise? A. 18% B. 22% C. 34% D. 58%
answer
C
question
Dynamic stretching... A. Consists of functional based exercises which use specific movements to prepare the body for movement B. Involves stretching the legs and arms in a controlled, gentle manner C. Reaches the limits of the range of motion D. Includes all of the above
answer
D
question
Anaerobic exercise is typically of relatively long duration, uses large muscle groups, and does not require more oxygen than can be inhaled.
answer
F
question
Wearing a rubberized sweat suit while exercising is a good way to lose weight.
answer
F
question
Counting your heart rate for ten seconds and then multiplying it by six is an accurate way to measure heart rate when exercising.
answer
T
question
Walking may be a sufficient exercise for the elderly, overweight, or deconditioned.
answer
T
question
Race-walking at the same speed as a jogger burns more calories per hour
answer
F
question
Stretching is an excellent stress reduction technique and is used during some types of yoga.
answer
T
question
Never stretch a muscle that has not been warmed up, since the muscle may tear or strain.
answer
T
question
When you are just starting an exercise program it is not a good idea to exercise with a friend.
answer
F
question
It is helpful to keep a record of where you are in relation to your exercise goals
answer
T
question
There are three basic types of exercise
answer
F
question
Physical fitness is the ability to do one's work and have energy remaining for recreational activities
answer
T
question
Body composition is the proportion of lean body mass (bones and muscles) to the percentage of body fat.
answer
T
question
High-intensity exercise has been shown to result in large amounts of cerebral blood flow
answer
T
question
Cardiorespiratory endurance decreases after 24 hours.
answer
F
question
Exercise trains; too much exercise strains.
answer
T
question
Jumping rope is fun, but it doesn't have significant fitness benefits
answer
F
question
Joggers should breathe with their mouths closed
answer
F
question
One of the best fitness activities is dance.
answer
T
question
In low-impact aerobics, one foot is kept on the floor at all times.
answer
T
question
You can easily calculate your target heart rate, based upon your age and your resting heart rate.
answer
T
question
Research has shown that beginning exercise without a warm-up is perfectly acceptable and safe.
answer
F