Deck 13: Self-Regulation Relaxation Strategies

Question 1

Elongated muscle fibers are more relaxed and can be trained to reach a zero firing threshold, a phenomenon that is verifiable with a(n) ____ instrument.

A) electrocardiograph
B) magnetic resonance imaging
C) electromyograph
D) electroencephalogram

Answer 1

C

Question 2

Jacobson saw ____ as a barometer of relaxation levels.

A) breathing distress
B) somatic muscular tension
C) heart rate
D) somatic anxiety

Answer 2

B

Question 3

The concept of using storytelling and metaphor to create helpful or healing imagery-based suggestions has a long and deep tradition in the world's major religions, in indigenous traditions such as those practiced by Native Americans, and in traditional Chinese medicine among others.Even though this method has been practiced for several millennia, psychologists were generally slow to adopt it until the late 1960s when Joseph Wolpe incorporated ____ into his systematic desensitization method.

A) guided imagery
B) autogenic training
C) progressive muscle relaxation
D) exposure imagery

Answer 3

A

Question 4

Schulz developed six formulas or exercises that focus on different systems of the body.The heaviness formula focuses on ____.

A) vascular dilation
B) muscular relaxation
C) heart regulation
D) visceral organ regulation

Question 5

____ awareness is the ability to differentiate a tense muscle from a relaxed one.

A) Muscle sense
B) Kinesthetic sense
C) Imaginal muscle sense
D) Autogenic sense

Question 6

Schulz developed six formulas or exercises that focus on different systems of the body.Pleasant warm sensations are associated with ____ that occurs in relaxation.

A) heart regulation
B) visceral organ regulation
C) vascular dilation
D) breathing regulation

Question 7

The ____ state is a very deeply relaxed state that rests on the threshold between sleep and consciousness.

A) dream
B) hypnotic
C) hypnagogic
D) hypnopompic

Question 8

The deep relaxation technique called ____ muscle relaxation consists of tensing and relaxing different muscle groups.

A) progressive
B) guided
C) autogenic
D) systematic

Question 9

The process of ____ involves pairing increasingly fearful phobic images with relaxation in the mind's eye.

A) progressive desensitization
B) systematic desensitization
C) systematic training
D) autogenic training

Question 10

Although there are approximately ____ skeletal muscles in the body, they can be grouped together into 16 muscle groups, then seven, and finally four in progressively abbreviated versions of the Jacobson technique.

A) 600
B) 1,030
C) 1,600
D) 3,100

Question 11

When we engage in guided imagery relaxation, we use ____ to create relaxing sensory-filled images and scenarios that transport us to a new world, a world of our imagination.

A) language
B) sounds
C) physical sensation
D) intuition

Question 12

Schulz developed six formulas or exercises that focus on different systems of the body.For the viscera exercise, the practitioner is to focus on an image of the ____ with warm rays extending to the organs of the body.

A) solar plexus
B) heart
C) forehead
D) abdomen

Question 13

Early on, Jacobson determined that a truly relaxed person with eyes closed showed ____ startle response to a sudden unexpected noise like the smack of a book dropping onto a floor.

A) delayed
B) rapid
C) high
D) no

Question 14

____ can be measured on a 100 point scale in units called Subjective Units of Distress (SUDS).

A) Fear
B) Anxiety
C) Nervousness
D) Angst

Question 15

Sleep and relaxation serve ____ restorative functions.

A) overlapping
B) the same
C) similar
D) different

Question 16

Wolpe's (1958) systematic desensitization procedure uses an abbreviated version of ____.

A) imaginal exposure techniques
B) autogenic training
C) progressive relaxation
D) guided imagery training

Question 17

Schulz developed six formulas or exercises that focus on different systems of the body.Heart regulation is designed to emphasize ____ heart beats rather than ____ beats.

A) slow and even; fast
B) regular and fast; slow
C) regular and even; slow
D) regular and slow; even

Question 18

Autogenic training involves learning a method of deep relaxation through self-hypnosis or passive concentration that centers on the ____ nervous system.

A) sympathetic
B) autonomic
C) parasympathetic
D) somatic

Question 19

Generally muscles should not be held for too long in a tense state-no more than ____ seconds to prevent any muscle cramps.

A) 1 to 3
B) 2 to 4
C) 5 to 7
D) 8 to 10

Question 20

The ____ state is an altered state of waking consciousness with sleeplike characteristics that is distinguished by increased suggestibility.

A) hypnopompic
B) dream
C) hypnagogic
D) hypnotic

Question 21

Is the "hypnotic state" a unique state defined by characteristic psychophysiological markers? If not, what does the hypnotic state constitute?

Question 22

What is the basic principle of systematic desensitization?

Question 23

What is the purpose of using a cue word (i.e., "now") in Bernstein's abbreviated progressive muscle relaxation training sessions?

Question 24

Like progressive relaxation training, some individuals have anxiety reactions in autogenic training.Describe these reactions.Why do these issues manifest? Why must they be addressed?

Question 25

Describe the basic process for Stress Management Exercise 13.1, an abbreviated adaptation of the procedure developed by Charlesworth and Nathan (1985, 2004).

Question 26

What does guided imagery help promote in counseling contexts?

Question 27

Is systematic desensitization effective for treating phobias?

Question 28

What does one do with unwanted thoughts or images when listening to a guided imagery recording or reading?

Question 29

Are all guided imagery scenarios solitary experiences?

Question 30

Abdominal breathing is a type of deep breathing that during inhalation involves first filling your lower lungs before your upper lungs.How would you know if you are doing it correctly?

Question 31

Douglas Bernstein, who pioneered an early version of abbreviated progressive relaxation training, and his colleagues note, "progressive relaxation training is not a single method but a group of techniques that vary considerably in procedural detail, complexity, and length." What do these techniques have in common?

Question 32

Jacobson discovered that after holding a muscle contraction and then releasing the contraction, the muscle fibers elongate.What is unique about elongated muscle fibers?

Question 33

Are procedures like systematic desensitization that use imaginal exposure as effective as procedures that use in vivo (i.e., live) exposure? Provide an example.

Question 34

Is autogenic training as effective as progressive muscle relaxation for reducing anxiety?

Question 35

List the four muscle groups found in progressively abbreviated versions of muscle relaxation.

Question 36

Like progressive muscle relaxation training, autogenic training may be introduced in abbreviated or modified forms.Provide two examples of modifications.

Question 37

Schulz developed six formulas or exercises that focus on different systems of the body.List the six formulas that the practitioner of autogenics is asked to focus on and subvocalize.

Question 38

How is guided imagery used in behavioral medicine applications? Provide an example from the research literature.

Question 39

How can a practitioner achieve normal waking state at the end of an autogenic session?

Question 40

How effective is progressive muscle relaxation as a method to induce sleep?

Question 41

What is the process of systematic desensitization?

Question 42

Describe the first systematic desensitization session of working with a therapist.

Question 43

Provide evidence that mental imagery rehearsal can improve sports performance.

Question 44

By learning how to relax the somatic nervous system, Jacobson believed that the sympathetic branch of the autonomic nervous system would follow suit.Provide research evidence for this idea.

Question 45

Compare and contrast Schultz's autogenic training with Jacobson's progressive relaxation training.

Question 46

Describe a research study suggesting that guided imagery with relaxation can be applied to medical patients with pain conditions to potentially improve their health-related quality of life.Include in your description the limitations in the study.

Question 47

How can one deal with the potential issue of cramping during progressive relaxation training?

Question 48

The movie image of the hypnotist is of a person with almost magic powers over the patient.According to Schultz, is this depiction accurate? Why or why not?

Question 49

Provide suggestive evidence that guided imagery can elevate immune system responses.

Question 50

On the whole, is autogenic training effective? Provide research examples that support your answer.