Health and Fitness Chapter 10

Stress

The physical, psychological and emotional state that accompanies a stress response

Stress response

The physical and emotional reactions to a stressor

Stressor

Any physical or psychological event or condition that produces usually negative reactions

Common source of stress

Major life changes ,daily hassles,school ,college job ,work, relationships, social culture, environment

Alarm phase

Immediate responses to stressor

Resistance, adaptation, phase

Development of new level of homeostasis

Exhaustion phase

Psychological exhaustion, resulting at increase risk of injury and illness

Moderate level of stress

A moderate level of stress challenges, individuals in a way that promotes optimal performance and well-being

Too little stress

Too little stress and people are not challenged enough to improve

Too much stress

Too much stress, and the challenges become stressors that can impair physical and emotional health

Managing stress

Develop healthy exercise and eating habits

Strengthen your support system

Improve your communication skills

Identify and moderate individual stressors you can control

Practice, relaxation and mindfulness techniques

Work on improving patience

NREM nonrapid eye movement

Stage N1 N2 N3

Blood pressure, respiration ,HR ,and body temperature decreases ,then growth hormone is released

REM(Rapid Eye Movement)

Closely resembles brain waves of alert, wakefulness

Blood pressure and HR arise, proteins synthesis, piece and brain activity increases to greater than or equal to waking hours

How long does a sequence last for NREM and REM

One sequence lasts about 90 minutes-4-5 times/night

Sleep and Stress Hormones

Stress Hormone(cortisol) level decrease during NREM and increase during REM sleep

Cortisol peaks during early morning and gradually decreases throughout the day

Acute sleep depreciation slows the daytime decline in cortisol and contribute to physical and mental exhaustion

Go in 24 hours without sleep equates to a blood alcohol level of 0.10%

SLEEP RECCOMENDATIONS

Older adults (>65);7-8 hours

Adults(26-64):7-9 hours

Young adults (14-17)8-10 hours

Children(6-13):9-11 hours

Preschool(3-5):10-13 hours of sleep

Toddlers(1-2): 11-14 hours

Infants(4-11 months):12-15 hours

Newborn(0-3 months): 14-17 hours