Chapter 10
 Stressor = any physical or psychological event
or condition that produces stress
 Stress response = the physiological changes
associated with stress
 Stress = the collective physiological and
emotional responses to any stimulus that
disturbs an individual’s homeostasis
 Nervous system

Autonomic nervous system = branch of the peripheral
nervous system that controls basic body processes

Sympathetic division = division of the autonomic nervous
system that reacts to danger or other challenges by
accelerating body processes

Parasympathetic division = division of the autonomic
nervous system that moderates the excitatory effect of
the sympathetic division
Fahey/Insel/Roth, Fit & Well: Core Concepts and Labs in Physical Fitness and Wellness, Chapter 10
© McGraw-Hill Higher Education
 Endocrine system = system of glands, tissues, and cells that secrete
hormones into the bloodstream; influences metabolism and body
processes
 Key chemical messengers during the stress response
Norepinephrine = neurotransmitter released by the sympathetic
division to increase body functions; increases attention, awareness,
alertness
 Epinephrine = hormone secreted by the inner core of the adrenal
gland (e.g., adrenaline)
 Cortisol = steroid hormone secreted by the outer layer of the adrenal
gland
 Endorphin = brain secretions that have pain-inhibiting effects

 Together, the nervous system and the endocrine system
prepare the body to respond to a stressor
 The physiological response is the same regardless of the
nature of the stressor
 Once a stressful situation ends, the parasympathetic
division returns the body to homeostasis—a state of
stability and consistency in an individual’s physiological
functioning
 The fight-or-flight reaction is often inappropriate for
dealing with the stressors of modern life, many of which
do not require a physical response
 Emotional responses may include anxiety,
depression, and fear
 Behavioral responses are controlled by the
somatic nervous system = branch of the
peripheral nervous systems that governs
motor functions and sensory information;
largely under conscious control
ablutophobia: fear of bathing
achluophobia: ... darkness
ailurophobia: ... cats
anthophobia: ... flowers
anuptaphobia: ... staying single
ataxophobia: ... untidiness
barophobia: ... gravity
bibliophobia: ... books
caligynephobia: ... beautiful women
chorophobia: ... dancing
chrometophobia: ... money
coulrophobia: ... clowns
dentophobia: ... dentists
didaskaleinophobia: ... school
eleutherophobia: ... freedom
euphobia: ... hearing good news
gamophobia: ... marriage
geliophobia: ... laughter
hedonophobia: ... feeling pleasure
hypegiaphobia: ... responsibility
iatrophobia: ... doctors
merinthophobia: ... being tied up
metathesiophobia: ... changes
misophobia: ... dirt or germs
mnemophobia: ... memories
nephophobia: ... clouds
noctiphobia: ... night
nomatophobia: ... names
novercaphobia: .... stepmothers
oenophobia: ... wines
ophidiophobia: ... snakes
ophthalmophobia: ... being stared at
ouranophobia: ... heaven
Papaphobia: ... the Pope
philemaphobia: ... kissing
philophobia: ... falling in love
phobophobia: ... phobias
selenophobia: ... the moon
testophobia: ... taking tests
triskaidekaphobia: ... the number 13
trypanophobia: ... injections
vitricophobia: ... stepfathers
xanthophobia: ... the color yellow
xenophobia: ... strangers
kathisophobia: ... sitting down
lutraphobia: ... otters
lygophobia: ... darkness
zelophobia: ... jealousy
zoophobia: ... animals
 Type A = ultracompetitive, controlling, impatient,
aggressive, hostile
–
Easily upset; react explosively to stressors
 Type B = relaxed, contemplative, tolerant of others
– React more calmly to stressors
 Type C = difficulty expressing emotions, anger
suppression, feelings of hopelessness and despair
–
Exaggerated stress response
 Hardy = committed to activities, sense of inner purpose,
inner locus of control
–
View stressors as challenges and opportunities for growth
 Gender roles affect perception of and responses
to stressors
 Both sexes experience the fight-or-flight
physiological response to stress
 Women are more likely to respond behaviorally
with a pattern of “tend-and-befriend”

Gender differences may be partly tied to higher levels
of the hormone oxytocin in women
 Past experiences influence the cognitive
evaluation of a potential stressor
 Effective behavioral responses can overcome
the effects of negative past experiences
 Physical, emotional, and behavioral responses are
interrelated
 Symptoms of excess stress
–
Physical symptoms: dry mouth, excessive perspiration, frequent
illnesses, gastrointestinal problems, grinding of teeth, headaches,
high blood pressure, pounding heart, stiff neck, aching lower back
–
Emotional symptoms: anxiety or edginess, depression, fatigue,
hypervigilance, impulsiveness, inability to concentrate, irritability,
trouble remembering things
–
Behavioral symptoms: crying, disrupted eating or sleeping habits,
harsh treatment of others, problems communicating, sexual
problems, social isolation, increased used of tobacco, alcohol or
other drugs
 The general adaptation syndrome (GAS)
– Eustress = stress triggered by a pleasant stressor
– Distress = stress triggered by an unpleasant stressor
 Stages of GAS
– Alarm = fight-or-flight reaction
– Resistance = new level of homeostasis characterized by
increased resistance to stress
– Exhaustion = life-threatening physiological exhaustion
 Allostatic load = long-term wear and tear of the
stress response, especially long-term exposure
to stress hormones like cortisol
–
High allostatic load increases susceptibility to disease
 Psychoneuroimmunology (PNI) = the study of
the interactions among the nervous system, the
endocrine system, and the immune system
 Cardiovascular disease
 Altered functioning of the immune system
 Other health problems
 Major life changes
 Daily hassles
 College stressors
–
–
–
–
Academic stressors
Interpersonal stressors
Time-related pressures
Financial concerns
 Job-related stressors
 Interpersonal and social stressors
 Environmental stressors
 Internal stressors
 Tobacco
 Alcohol
 Other drugs
 Binge eating
 Exercise
 Reduces anxiety and increases sense
of well-being
 Mobilizes energy resources to
complete the energy cycle
 Avoid compulsive exercise
 Nutrition
 Eat a balanced diet
 Avoid excess caffeine
 Sleep
 Lack of sleep is both a cause and an effect of excess stress
 Social support
 Foster friendships
 Keep family ties strong
 Get involved with a group
 Communication
 Balance anger and assertiveness
 Spiritual wellness can promote
– Social support
– Healthy habits
– Positive attitude
– Moments of relaxation
– Awareness and clarification of personal values
 Paths to spiritual wellness include organized religion,
spending time in nature, helping others, art or other
creative endeavors, personal relationships
 Keeping a journal can help deal with stressful events
Source: Rothwell, J. D. 2000. In the Company of Others: An Introduction to Communication. Mountain View, Calif.: Mayfield.
 Set priorities
 Schedule tasks for peak
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efficiency
Set realistic goals
Budget enough time
Break up long-term goals
Visualize achievement of
goals
Track tasks you put off
 Do least favorite tasks first
 Consolidate tasks
 Identify transitional tasks
 Delegate responsibility
 Say no when necessary
 Give yourself a break
 Avoid personal time sinks
 Just do it
 Modify expectations
 Engage in realistic self-talk
 Live in the present
 “Go with the flow”
 Cultivate your sense of humor
 Relaxation response = a physiological state
characterized by a feeling of warmth and
quiet mental alertness
 Relaxation techniques:
Progressive relaxation = alternating muscle
tension and relaxation
 Visualization = creating or recreating vivid mental
pictures of a place or an experience

 Relaxation techniques
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Deep, slow breathing
Listening to music
Meditation = quieting the mind by focusing on a
particular word, object, or process
Hatha yoga = a series of physical postures
emphasizing balance and breathing control
Taijiquan = a martial art designed to balance the
body’s chi to promote health and spiritual growth
 Relaxation techniques
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–
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Biofeedback = a technique that uses monitoring
devices to help a person become conscious of
unconscious body processes, such as body
temperature or blood pressure, in order to exert some
control over them
Hypnosis = a technique of mental focusing that affects
the body
Massage = manipulation of the body’s tissues
 Peer counseling and support groups
 Professional help
 Is it stress or something more serious?
–
–
Depression = a mood disorder characterized by loss
of interest in usual activities, sadness, hopelessness,
loss appetite, disturbed sleep, and other physical
symptoms
Severe depression is linked to suicide
Chapter 10 Connect Worksheet due on Monday,
December 3rd