Deck 11: Autogenic Training, Imagery, and Progressive Relaxation

Question 1

_____ is a technique that involves contracting and relaxing muscle groups throughout the body.

A) Autogenic relaxation
B) Autohypnotic relaxation
C) Progressive relaxation
D) Regressive relaxation

Answer 1

C

Question 2

_____ is the basis of autogenic training.

A) Autohypnosis
B) Autoimmunity
C) Autotomy
D) Autocatalysis

Answer 2

A

Question 3

A relaxation technique that involves imagining one's limbs to be heavy, warm, and tingling is called _____.

A) anapanasati
B) progressive relaxation
C) autogenic training
D) autohypnosis

Answer 3

C

Question 4

The generalized warmth experienced during autogenics is a function of the dilation of the _____.

A) cardiac muscles
B) lung tissue
C) blood vessels
D) airway

Question 5

In the context of autogenic meditation, 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

Question 6

Signs and symptoms of tension in the body include _____.

A) holding yourself too tightly
B) difficulty sitting comfortably
C) trembling hands
D) all of these

Question 7

Which of the following is NOT one of the six initial stages of autogenics?

A) Focus on slow and calm 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.

Question 8

Other names for _____ are Jacobsonian relaxation and neuromuscular relaxation.

A) progressive relaxation
B) Whitley relaxation
C) reflexive relaxation
D) reactive relaxation

Question 9

During autogenics, blood flow decreases to the arms and legs and increases to the core of the body.

Question 10

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

Question 11

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

Question 12

Autogenics has been shown to benefit all of 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

Question 13

Autogenics has been used to help people manage the symptoms of _____.

A) restless legs syndrome
B) Alzheimer's disease
C) Parkinson's disease
D) senile dementia

Question 14

Autogenic means _____.

A) self-training
B) self-talk
C) self-reliant
D) self-generating

Question 15

There are _____ basic body positions to perform autogenics.

A) one
B) two
C) three
D) four

Question 16

Identify a true statement about learning autogenics.

A) It is best to try as hard as possible to master the techniques.
B) Proceed at your own pace and master one stage at a time.
C) In the beginning of learning, practice at least 2 to 4 hours a day to become proficient.
D) An individual can master all the stages within a couple of weeks of training.

Question 17

The contraction phase of progressive relaxation is designed to help people better recognize when they are _____.

A) stressed
B) determined
C) bracing
D) angry

Question 18

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

Question 19

Identify a similarity between autogenic training and progressive relaxation.

A) Both produce a hypnotic state through relaxation.
B) Both relax the mind by relaxing the body first.
C) Both follow a six-stage relaxation process.
D) Both focus primarily on relaxing the mind than the body.

Question 20

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) medication

Question 21

The ability to block out the external environment is a prerequisite to autogenics.

Question 22

People with high blood pressure should NOT use progressive relaxation because contractions can raise systolic blood pressure.

Question 23

Imagery has great physiological benefits but no psychological benefits.

Question 24

It's easier to bring about a relaxation response after a big meal because of increased blood flow to the arms and legs.

Question 25

Acupuncture, while anecdotally useful, has not been scientifically shown to be effective in pain reduction.

Question 26

Autogenics uses the mind to relax the body.

Question 27

One phase in autogenic meditation is visualizing abstract ideas (such as freedom).

Question 28

Progressive relaxation is also known as autohypnosis.

Question 29

The idea of progressive relaxation is to have the body supported by the floor rather than by your muscles.

Question 30

It is important to loosen any tight clothing or jewelry before you start progressive relaxation.

Question 31

Massage has been shown to reduce levels of substance P, a protein associated with pain.

Question 32

Nerve-muscle relaxation is induced through the progressive relaxation technique.

Question 33

Progressive relaxation has been shown to effectively treat chronic headaches.

Question 34

The proper way to breathe is with your chest muscles alone.

Question 35

It is easy to relax in a cold environment because the blood readily travels to cold extremities.

Question 36

Trying too hard to learn autogenics effectively may interfere with learning the skills.

Question 37

After becoming proficient, you can eliminate the contraction phase of progressive relaxation and focus totally on relaxation.

Question 38

It is best to wear loose-fitting clothing when practicing relaxation exercises.