Chapter 11
Release: Using Physical Activity
to Dissipate the Effects of Stress
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McGraw-Hill/Irwin
Copyright © 2012 by The McGraw-Hill Companies, Inc. All rights reserved.
Fight-or-Flight
Revisited
The stress response
mobilizes energy and muscle
tension
Failure to fight or flee
leaves the body in a _____
state
Tension can be relieved
constructively
11-2
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The Health Benefits of
Exercise and Physical
Activity
There are many physiological
and psychological benefits
associated with exercise and
physical activity
Lifestyle changes not only benefit
an individual’s fitness level but
also are essential for effective
stress management
11-3
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Physiological Benefits of
Exercise and Physical
Activity
________ reduction
________ utilization
________ utilization
Enhanced ______________
function
11-4
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Psychological Benefits of
Exercise and Physical
Activity
Release of neuropeptide and
amine neurotransmitters
Enhanced self-esteem and selfimage
Increased creativity and
concentration
Reduced anxiety and improved
outlook on life
11-5
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The Effects of Physical
Activity on Stress
 All physical activity has the ability to
dissipate the _______ tension and
circulating hormones that are a
potentially harmful by-product of the
stress response
 These stress by-products can make
us feel on edge and make it difficult
to perform activities ranging from
____________to _____________
11-6
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Mild, Moderate, and
Vigorous Physical Activity
 One way to categorize physical
activity is by the type and amount of
energy they use
 __________exercise: activities that
extend beyond 4 minutes of
continuous moderate performance,
producing energy with oxygen
 __________exercise: short-term,
intensive bursts of activity lasting no
longer than about 90 seconds
11-7
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Adjusting the Level of
Physical Activity
It is relatively easy to moderate
the level of most forms of
physical activity and exercise by
changing the FIT variables
The acronym FIT stands for
F__________
I___________
T________
11-8
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The Effects of Mild Physical
Activity on Stress
 Several classic stress management
techniques involve mild physical
activity to release the muscle tension
associated with stress
 You can learn and practice them on
your own, but many people find
taking classes with others to be quite
enjoyable
 Instructions for getting started with
each technique are included in the
text
11-9
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Progressive Muscle
Relaxation
Developed by Edmund
Jacobson, a Chicago physician,
to relax the muscles of
presurgical patients
Discovered the technique also
relaxed the mind and the
activities of the internal organs
11-10
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Yoga and Stretching
Most of us do not fully stretch our
muscles daily
The result is chronically
shortened muscles, tendons, and
ligaments
 This causes a restricted range
of motion, fatigue, pain, and
spasms
11-11
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Massage
Massage relieves muscle
tension and stimulates
circulation
Massage is used by athletes,
trainers, and sports medicine
specialists to prevent and treat
soft-tissue injuries and speed the
healing process
11-12
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Massage (Cont’d)
Types of massage
Swedish massage
Total body massage
Shiatsu massage
Combines accupressure and
massage
Medical/sports massage
Improves blood flow to a specific
area
11-13
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Sexuality and
Massage
Massage is sensual?
Massage is not an
inherently sexual activity,
although it can be used
that way
11-14
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How to Give a
Massage
 Suggestions 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
11-15
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The Effects of Moderate
Physical Activity on
Stress
 Surgeon General’s Report on
Physical Activity recommends 3060 minutes of moderate physical
activity daily
 Uses roughly 150 calories daily or
1000 calories weekly
 Helps offset the stress response
 Reduces risk of premature
disability and death
11-16
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Laughter as a Form of
Moderate Physical
Activity
 Laughter creates a
physiological state that is
incompatible with stress
 Laughter, like physical exercise,
releases endorphins
 Laughter enhances the
immune-system functions
11-17
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Which Type of Moderate
Physical Activity is Best?
 All forms of moderate physical activity
counter the effects of stress in three
ways:
They fully contract and relax tense
muscles
They use the energy mobilized during
the stress response in a productive
way
They shift our attention away from our
problems and onto something we
enjoy
 The best form of moderate activity to
use is the one you enjoy and are most
likely to do on a regular basis
11-18
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The Effects of Vigorous
Physical Activity on Stress
Increase intensity for greater
release
Increased speed
Increased resistance
Increased duration
Increase your intensity
systematically over time
11-19
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Cathartic Release Activities
and Stress
 Catharsis: a purification or
purging that brings about spiritual
renewal or physical release from
tension
 There is a cathartic effect that
comes with vigorous physical
activities such as
driving a golf ball
punching/kicking a heavy bag
cardio kickboxing
11-20
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