Breathing & Relaxation Techniques Flashcards
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Read the first 7 Breathing & Relaxation Techniques flashcards as text
Which of the following relaxation techniques uses voluntary muscle tension followed by release to achieve full-body relaxation?
Answer: Progressive muscle relaxation
Progressive muscle relaxation (PMR) systematically tenses then releases muscle groups to enhance awareness of tension and promote deep relaxation.
A trainer notices a participant's respiratory rate remains above 20 breaths/min five minutes into cool-down. The best intervention is:
Answer: Provide guided slow breathing cues with extended exhalation
Guided slow breathing with extended exhalation is the evidence-based intervention to bring respiratory rate down and promote parasympathetic recovery.
What is the relationship between CO2 levels and the urge to breathe?
Answer: Rising CO2 (hypercapnia) triggers the urge to breathe via chemoreceptors
Central and peripheral chemoreceptors detect rising CO2 (and falling pH), sending signals to the respiratory centers to increase breathing rate.
Which cue best encourages lateral (costal) breathing expansion during a yoga cool-down segment?
Answer: 'Feel your ribcage expand sideways like an accordion on the inhale'
Cueing lateral costal expansion encourages use of the lower lobes of the lungs and intercostal muscles, improving ventilation efficiency.
Mindfulness-based breathing during cool-down primarily targets which psychological outcome?
Answer: Reduced perceived exertion and stress through present-moment awareness
Mindfulness-based breathing focuses attention on the breath in the present moment, reducing perceived stress and improving post-exercise psychological recovery.
When teaching diaphragmatic breathing, which visual cue is most effective for beginners?
Answer: 'Place one hand on your belly and feel it rise on the inhale'
Placing a hand on the belly provides immediate tactile biofeedback, helping beginners detect and practice proper diaphragmatic movement.
Which of the following scenarios indicates a contraindication to breath-holding techniques during an aerobics class?
Answer: A client with hypertension or cardiovascular disease
Breath-holding dramatically increases intrathoracic and blood pressure, making it contraindicated for clients with hypertension or cardiovascular conditions.