Deck 11: Autogenic Training, Imagery, and Progressive Relaxation

Question 1

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

Answer 1

True

Question 2

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

Answer 2

True

Question 3

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

Answer 3

True

Question 4

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

Question 5

Imagery can be used to alleviate anxiety about an event so you can perform better.

Question 6

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

Question 7

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

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

Question 8

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

Question 9

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

Question 10

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

Question 11

Problem gamblers have been found to be able to decrease their urge to gamble by the use of imagery.

Question 12

Autogenics uses the mind to relax the body.

Question 13

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

Question 14

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

Question 15

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

Question 16

Progressive relaxation is also known as autohypnosis.

Question 17

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

Question 18

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

Question 19

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

Question 20

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

Question 21

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 22

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 legs syndrome

Question 23

Signs and symptoms of tension in the body include _____.

A)holding yourself too tightly
B)difficulty sitting comfortably
C)trembling hands
D)All of the answers are correct.

Question 24

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 25

In the context of autogenic training, regular practice means:

A)2 to 5 minutes a day.
B)10 to 40 minutes a day.
C)2 to 3 hours a day.
D)6 to 8 hours a week.

Question 26

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 27

_____ 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

Question 28

Which of the following occurs as a result of autogenics?

A)An increase in alpha brain waves
B)An increase in serum-cholesterol levels
C)A decrease in blood flow to the arms and legs
D)A decrease in the need for coronary angioplasty

Question 29

Which of the following statements is true of autogenic training?

A)It helps cool the body down by minimizing blood flow to certain areas.
B)It has physiological rather than psychological benefits.
C)It causes the constriction of blood vessels.
D)It has been used to improve the immune function in people with cancer.

Question 30

Other names for _____ are Jacobsonian relaxation and neuromuscular relaxation.

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

Question 31

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 calmness

Question 32

There are _____ basic body positions for performing autogenics.

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

Question 33

The sensation of heaviness experienced during autogenic training is caused by _____.

A)an increase in cortisol levels
B)the dilation of blood vessels
C)the loss of muscle control
D)the relaxation of muscles

Question 34

_____ is the basis of autogenic training.

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

Question 35

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 36

Autogenic training uses the bodily sensations of heaviness and warmth to relax the body and then expand this relaxed state to the mind through the use of _____.

A)imagery
B)hormones
C)telekinesis
D)medication

Question 37

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 rather than the body.