스트레스와 운동
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9788972955443
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| Publication Date | 2023/02/28 |
| Pages/Weight/Size | 188*257*30mm |
| ISBN | 9788972955443 |
| Categories | 대학교재 > 예체능/문화/기타 계열 |
Contents
머리말 / 5
제1장 스트레스 이해와 요인 ····················································13
1. 스트레스 개념과 정의 ·······································14
2. 스트레스 종류 ····················································16
3. 스트레스 유발 요인 : 스트레스원(stressor) ·····20
4. 스트레스에 대한 반응 ·······································28
5. 스트레스 반응의 평가 / 측정 ····························32
6. 스트레스 대처 방법 ··········································37
7. 스트레스 연구의 미래 ·······································43
제2장 스트레스와 신경내분비계의 이해 ····································47
1. 스트레스와 뇌의 관계 ·······································48
2. 스트레스와 신경내분비계 ··································59
3. 스트레스와 자율신경계 ·····································65
4. 스트레스 인자와 호르몬 ···································65
5. 감정과 호르몬 ····················································73
6. 스트레스 노출 기간과 호르몬 ·····························74
7. 행복 호르몬 ·······················································75
제3장 스트레스와 면역계의 이해 ·············································81
1. 면역계의 기관 ····················································82
2. 우리 몸의 방어체계 ··········································83
3. 중추신경계와 면역계 간의 상호작용 ···············88
4. 신경내분비계와 면역기능 ··································89
5. 스트레스와 면역기능 ·········································94
6. 면역계의 스트레스 반응 ···································97
7. 스트레스와 면역에 대한 정리 ························100
제4장 스트레스와 관련된 질병 ··············································105
1. 스트레스와 질병 간의 기전 ···························107
2. 스트레스와 순환기 질환 ·································111
3. 스트레스와 내분비 질환 ·································118
4. 스트레스와 소화기 질환 ·································127
5. 스트레스와 정신 질환 ·····································128
6. 스트레스와 피부 질환 ·····································131
7. 기타 질환 ·························································136
8. 스트레스와 건강 ··············································138
제5장 스트레스 원인과 성공적 스트레스 관리 ·······················143
1. 스트레스 원인 지각(知覺)하기 ························145
2. 스트레스에 대한 개인의 지각(知覺) 바꾸기 ·····151
3. 실질적인 스트레스 반응 바꾸기 ····················154
제6장 인지적 재구성과 사고방식 바꾸기 ································175
1. 인지적 재구성 ················································175
2. 스트레스와 사고방식 전환 ·····························182
3. 스트레스와 성장················································189
제7장 스트레스와 유 ㆍ 무산소성 운동 ·····································199
1. 생존과 생명활동의 근원인 에너지, ATP ······199
2. 체내의 ATP 생성 방법 ··································204
3. 산소를 이용하지 않는 ATP 생성 방법 ·········210
4. 산소를 이용하는 ATP 생성 방법 ··················215
5. 무산소성 운동(저항성 운동) 프로그램 설계 ····220
6. 유산소성 운동 프로그램 설계 ························227
제8장 스트레스와 운동의 효과 ··············································235
1. 운동의 생리적 효과 ········································235
2. 운동의 심리적 효과 ········································245
3. 운동에 의한 스트레스 호르몬의 변화 ···········250
4. 운동과 산화적 스트레스(활성산소) ················256
제9장 스트레스와 체력관리 ····················································267
1. 심폐지구력 향상을 위한 운동 처방 ···············268
2. 근력 및 근지구력 향상을 위한 운동 처방 ·····272
3. 유연성 향상을 위한 운동 처방 ······················277
4. 준비 운동과 정리 운동 요령 ·························281
5. 운동시 주의 사항 ············································287
제10장 스트레스와 신체적 이완훈련 ······································297
1. 스트레칭 훈련 ·················································298
2. 점진적 근육 이완훈련 ·····································309
3. 횡격막 호흡 ···················································316
제11장 스트레스와 정신적 이완훈련 ······································325
1. 심상 훈련 ·························································325
2. 명상 ··································································329
3. 자생 훈련법 ·····················································341
4. 체계적 둔감화 훈련 ········································345
제12장 스트레스와 운동 실천 전략 ·····································351
1. 올바른 운동법 ·················································352
2. 운동과 심리적 상태 변화 ·······························359
3. 운동과 정신건강의 메카니즘 ··························363
4. 운동의 실천전략 ··············································365
참고문헌 / 374
제1장 스트레스 이해와 요인 ····················································13
1. 스트레스 개념과 정의 ·······································14
2. 스트레스 종류 ····················································16
3. 스트레스 유발 요인 : 스트레스원(stressor) ·····20
4. 스트레스에 대한 반응 ·······································28
5. 스트레스 반응의 평가 / 측정 ····························32
6. 스트레스 대처 방법 ··········································37
7. 스트레스 연구의 미래 ·······································43
제2장 스트레스와 신경내분비계의 이해 ····································47
1. 스트레스와 뇌의 관계 ·······································48
2. 스트레스와 신경내분비계 ··································59
3. 스트레스와 자율신경계 ·····································65
4. 스트레스 인자와 호르몬 ···································65
5. 감정과 호르몬 ····················································73
6. 스트레스 노출 기간과 호르몬 ·····························74
7. 행복 호르몬 ·······················································75
제3장 스트레스와 면역계의 이해 ·············································81
1. 면역계의 기관 ····················································82
2. 우리 몸의 방어체계 ··········································83
3. 중추신경계와 면역계 간의 상호작용 ···············88
4. 신경내분비계와 면역기능 ··································89
5. 스트레스와 면역기능 ·········································94
6. 면역계의 스트레스 반응 ···································97
7. 스트레스와 면역에 대한 정리 ························100
제4장 스트레스와 관련된 질병 ··············································105
1. 스트레스와 질병 간의 기전 ···························107
2. 스트레스와 순환기 질환 ·································111
3. 스트레스와 내분비 질환 ·································118
4. 스트레스와 소화기 질환 ·································127
5. 스트레스와 정신 질환 ·····································128
6. 스트레스와 피부 질환 ·····································131
7. 기타 질환 ·························································136
8. 스트레스와 건강 ··············································138
제5장 스트레스 원인과 성공적 스트레스 관리 ·······················143
1. 스트레스 원인 지각(知覺)하기 ························145
2. 스트레스에 대한 개인의 지각(知覺) 바꾸기 ·····151
3. 실질적인 스트레스 반응 바꾸기 ····················154
제6장 인지적 재구성과 사고방식 바꾸기 ································175
1. 인지적 재구성 ················································175
2. 스트레스와 사고방식 전환 ·····························182
3. 스트레스와 성장················································189
제7장 스트레스와 유 ㆍ 무산소성 운동 ·····································199
1. 생존과 생명활동의 근원인 에너지, ATP ······199
2. 체내의 ATP 생성 방법 ··································204
3. 산소를 이용하지 않는 ATP 생성 방법 ·········210
4. 산소를 이용하는 ATP 생성 방법 ··················215
5. 무산소성 운동(저항성 운동) 프로그램 설계 ····220
6. 유산소성 운동 프로그램 설계 ························227
제8장 스트레스와 운동의 효과 ··············································235
1. 운동의 생리적 효과 ········································235
2. 운동의 심리적 효과 ········································245
3. 운동에 의한 스트레스 호르몬의 변화 ···········250
4. 운동과 산화적 스트레스(활성산소) ················256
제9장 스트레스와 체력관리 ····················································267
1. 심폐지구력 향상을 위한 운동 처방 ···············268
2. 근력 및 근지구력 향상을 위한 운동 처방 ·····272
3. 유연성 향상을 위한 운동 처방 ······················277
4. 준비 운동과 정리 운동 요령 ·························281
5. 운동시 주의 사항 ············································287
제10장 스트레스와 신체적 이완훈련 ······································297
1. 스트레칭 훈련 ·················································298
2. 점진적 근육 이완훈련 ·····································309
3. 횡격막 호흡 ···················································316
제11장 스트레스와 정신적 이완훈련 ······································325
1. 심상 훈련 ·························································325
2. 명상 ··································································329
3. 자생 훈련법 ·····················································341
4. 체계적 둔감화 훈련 ········································345
제12장 스트레스와 운동 실천 전략 ·····································351
1. 올바른 운동법 ·················································352
2. 운동과 심리적 상태 변화 ·······························359
3. 운동과 정신건강의 메카니즘 ··························363
4. 운동의 실천전략 ··············································365
참고문헌 / 374