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Test Breathing and Muscular Relaxation
Agenda
QUESTION 1: What is the one component of the autonomic nervous system that is under voluntary control and acts as a brake on stress?
Breathing
Digestion
Direct heart rate
Sweating
QUESTION 2: What rhythmic pattern is suggested for the deep diaphragmatic breathing technique?
Inhale in 2 seconds and exhale in 2 seconds
Hold your breath as long as possible and release it suddenly
Breathe rapidly through the mouth without pauses
Inhale 4 seconds, hold 4 seconds and exhale between 6 and 8 seconds
3rd QUESTION: On what principle is Jacobson's Progressive Muscle Relaxation based?
In deep hypnosis
In the law of silence
In passive stretching without tension
In the "law of the pendulum": exacerbating tension to experience relaxation
QUESTION 4: What is the main purpose of the "5-4-3-2-1" cognitive-sensory anchoring technique?
Improve long-term memory
Increasing muscle mass
Sleeping more hours in a row
Interrupt the limbic loop of trauma in moments of acute dissociation
QUESTION 5: What is achieved by extending the exhalation during controlled breathing?
Forcing the body to transition to the parasympathetic state of rest
Increasing adrenaline for alertness
Hyperventilating to oxygenate the brain
Tighten abdominal muscles
6th QUESTION: How does Progressive Muscular Relaxation help at the cerebral level?
Eliminate traumatic memories permanently
Re-educates the brain to detect and deactivate unconscious stress patterns
Increases muscle stiffness to protect the body
Disconnects the mind from the body to not feel pain
7TH QUESTION: What do the frontal lobes do during the Grounding exercise?
Turns off to save energy
Fantasize about the future
Process current sensory data, validating that the threat is not imminent
Recall the traumatic event in detail
8th QUESTION: What is the last step of the "5-4-3-2-1" technique after identifying smells or tastes?
Recall a happy event from the past
Scream loudly to release tension
Running in place
Naming a positive quality about oneself
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