Question 1

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

Accepted Answer

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

Question 2

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

Accepted Answer

The term hypnotic refers to an altered state of consciousness that is similar to sleep but is induced by a hypnotist or self-hypnosis. It is characterized by increased suggestibility, allowing individuals to enter into a trance-like state and become more open to suggestions or instructions.

Question 3

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

Accepted Answer

Muscles should not be held in a tense state for too long to avoid cramps, and the recommended duration is 5 to 7 seconds for safety and effectiveness.

Question 4

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

Accepted Answer

The heaviness formula, according to Schulz, aims to achieve muscular relaxation.

Question 5

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.

Accepted Answer

Guided imagery relaxation primarily uses language to create and describe vivid, sensory-filled images and scenarios that help transport the individual to a peaceful, imaginary world. This technique relies on descriptive and suggestive language to evoke mental images that promote relaxation and well-being.

Question 6

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.

Accepted Answer

Jacobson determined that a truly relaxed person with eyes closed showed no startle response to a sudden unexpected noise like the smack of a book dropping onto the floor.

Question 7

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

Accepted Answer

The hypnagogic state is a transitional state between wakefulness and sleep, characterized by vivid sensory experiences and a feeling of relaxation. It usually occurs as a person is falling asleep and can be induced through techniques such as meditation or hypnosis. The other options are not related to this specific state.

Question 8

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

Accepted Answer

Autogenic training focuses on the autonomic nervous system, aiming to regulate functions that are normally outside conscious control, such as heart rate and breathing, through self-induced relaxation techniques.

Question 9

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

Accepted Answer

Muscle sense, also known as proprioception, is the sense that provides information about body position, muscle tension, and movement. It enables us to differentiate between a tense muscle and a relaxed one. Kinesthetic sense is closely related to muscle sense but refers more specifically to the sense of movement and body position. Imaginal muscle sense and autogenic sense are not valid sensory terms.

Question 10

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

Accepted Answer

The description matches the technique of progressive muscle relaxation, which involves tensing and releasing different muscle groups in a systematic way to achieve deep relaxation. Guided relaxation may involve the use of meditative or visual techniques, while autogenic relaxation involves using self-suggestion to relax the body. Systematic relaxation is not a commonly used term in relaxation techniques.

Question 11

Jacobson saw ____ as a barometer of relaxation levels.

Accepted Answer

Jacobson's technique focuses on releasing tension in the body, so somatic muscular tension would be the best indicator of relaxation levels. While other factors like breathing distress, heart rate, and somatic anxiety can also be affected by relaxation, they may not be as reliable indicators of overall bodily tension.

Question 12

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.

Accepted Answer

The question states that Schulz developed exercises to emphasize a certain type of heart beat. Option C, which states "regular and even; slow" is the only choice that fits this description. The other options are either too fast or too irregular to fit the criteria given.

Question 13

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

Accepted Answer

The process described is systematically pairing fearful phobic images with relaxation, which is known as systematic desensitization. Choice A (progressive desensitization) is not a commonly used therapeutic term. Choice C (systematic training) is not a valid term in relation to desensitization. Choice D (autogenic training) involves self-hypnosis techniques to promote relaxation, but does not involve the pairing of fearful stimuli with relaxation like systematic desensitization.

Question 14

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.

Accepted Answer

The answer of Although there are approximately ____ skeletal muscles...

Question 15

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.

Accepted Answer

The instrument used to measure muscle activity and detect the zero firing threshold is an electromyograph (EMG). Therefore, the correct answer is C. An electrocardiograph (A) is used to measure the electrical activity of the heart, while magnetic resonance imaging (B) and electroencephalography (D) are imaging techniques that do not measure muscle activity.

Question 16

Sleep and relaxation serve ____ restorative functions.

Accepted Answer

Sleep and relaxation may share some similarities in terms of promoting rest and reducing stress, but they serve different functions. Sleep is a state of unconsciousness that allows the body and brain to repair and regenerate, while relaxation involves conscious effort to reduce tension and promote a sense of calm. Both are important for overall health and well-being, but they have distinct roles in promoting restorative processes.

Question 17

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

Accepted Answer

Wolpe's systematic desensitization procedure uses a combination of relaxation techniques and imaginal exposure to gradually decrease anxiety. However, the relaxation technique he uses is a simplified version of progressive relaxation, not autogenic training or guided imagery training.

Question 18

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

Accepted Answer

Vascular dilation, or the widening of blood vessels, can lead to increased blood flow and a pleasant warm sensation, which can occur during periods of relaxation. Schulz's exercises focus on regulating various bodily systems, including the heart, visceral organs, breathing, and vascular dilation, but the question specifically asks for the system associated with warmth and relaxation, which is vascular dilation.

Question 19

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.

Accepted Answer

Schulz's viscera exercise involves focusing on an image of the solar plexus, which is a network of nerves located in the abdomen. The warm rays are imagined to extend out to the organs of the body, promoting relaxation and healing.

Question 20

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.

Accepted Answer

The passage specifically refers to using storytelling and metaphor to create helpful or healing imagery-based suggestions, which is known as guided imagery. The other options (B, C, and D) do not involve the use of storytelling or metaphor. Additionally, the passage notes that Joseph Wolpe incorporated guided imagery into his systematic desensitization method in the late 1960s, further suggesting that the correct answer is A.

Quiz 13: Self-Regulation Relaxation Strategies

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