스트레스와 운동

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 ․ 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

[ 저자서문 ]
생명체는 살아있는 한 스트레스를 받는다. 누구나 숙명처럼 맞닥뜨릴 수 밖에 없는 양면성을 가진 스트레스! 우리가 스트레스 요인을 어떻게 받아들이느냐에 따라 좋은 스트레스(Eustress)도 되고 나쁜 스트레스(Distress)도 된다. 스트레스는 사람마다 성격이나 처한 상황에 따라 받아들이는 종류와 정도가 다르다. 똑같은 자극이라도 어떤 사람은 성장의 발판으로 삼아 좋은 스트레스(Eustress)로 활용하고, 또 누군가는 실패와 질병의 원인이 되는 나쁜 스트레스(Distress)로 받아들이기도 한다. 문제는 스트레스 자체보다 스트레스를 어떻게 받아들이고 활용하는가 하는 우리의 자세이다. 「스트레스와 운동」을 집필하면서 스트레스를 많이 받았다. 덕분에 지식의 높이는 한 뼘 더 높아졌고, 사유의 깊이는 한 자 더 깊어졌다. 여러분은 스트레스와 직면할 때 어떤 선택을 하시겠는가?

스트레스는 양면성을 가지고 있는데, 부정적인 차원의 스트레스는 인체에 해가 되고, 인간생활을 황폐하게 만드는 역할을 한다. 한편 긍정적인 차원에서의 스트레스는 생활의 자극제 혹은 활력소를 제공하는 동시에 인체의 항상성(homeostasis, 혹은 中庸) 유지 및 인간의 질적인 삶에 크게 기여한다. 그러므로 스트레스를 충분히 이해하고 잘 관리하면 개인 및 직장인의 직무와 관계된 스트레스, 그리고 이와 관계된 질병도 얼마든지 예방 또는 개선시킬 수 있다.