Chapter 3 and 3a The basics of health

Students who doze off during a lecture are usually in which stage of sleep?

1

During which stage of sleep does a person disengage from the environment?

2

According to current research, most adults function best with how many hours of sleep per night?

7-8

Which of the following is a useful strategy to prevent explosive anger?

Develop realistic expectations of yourself and others.

According to a recent survey, health concerns are the number-one stressor reported by Americans.

False

Acute stress is significant, long-term stress that can produce negative effects on multiple body systems.

False

Deep breathing is a technique used in yoga but not in other mind-body practices.

False

Jet lag occurs because travelers take frequent naps while flying.

False

Most adults need only 5 to 6 hours of sleep per night, provided it is high-quality sleep.

False

Multitasking is an effective time-management strategy.

False

Nicotine and alcohol improve sleep by inducing relaxation.

False

People with high levels of stress are less likely to develop upper respiratory infections.

False

REM sleep restores the body.

False

Short-duration sleep lowers a person's risk for cardiovascular disease.

False

Somnolence is a synonym for sleep deprivation.

False

The majority of nighttime sleep is spent in REM sleep.

False

The shortest stage of sleep is stage 2.

False

Jake is a good student and seems pretty resilient. He usually gets all of his work completed; if he misses an assignment, he acknowledges it is his own fault. His friends really respect him, but they wish he did not explode sometimes over little things. Which of the following is TRUE about Jake?

His personality varies depending on the situation.

Which of the following is a time management tip that can reduce stress?

Make a daily list of tasks and prioritize them.

In which of the following countries do citizens, on average, get the most sleep?

Mexico

Which of the following statements BEST describes self-esteem?

Self-esteem has to do with one's confidence and self-satisfaction.

Due to her job, Jessica sleeps 5 to 6 hours per night on weekends. Which of the following is the BEST strategy for her to resolve her sleep debt?

She can sleep 9 hours per night Monday through Friday.

Which of the following is TRUE about stress?

Stress is a mental and physical response to real or perceived changes and challenges.

Meditation has been proven effective in managing stress. Which of the following is NOT true about meditation?

There is only one meditation style that is considered effective.

A person's perception of stress may have as much impact as an actual stressor.

True

A personality trait characterized by control, commitment, and the willingness to embrace new challenges is known as psychological hardiness.

True

A sleep-deprived driver is as impaired as an intoxicated driver.

True

Cardiovascular disease has been identified as a health consequence of chronic stress.

True

During NREM sleep, body temperature and energy use drop.

True

Getting enough sleep may reduce a person's susceptibility to colds.

True

In the United States, about 20 percent of the population suffers from excessive daytime sleepiness.

True

Jane stayed up all night taking care of her sick child. She will need to sleep more than average the next few nights to make up for the hours of lost sleep.

True

Lack of sleep can have a detrimental effect on academic performance.

True

Psychoneuroimmunology is the scientific study of the interrelationships of mind and body on the immune system.

True

Sleep deficiencies have been linked to increased alcohol abuse.

True

Sleep helps the body to conserve energy.

True

Sometimes expressing anger assertively can be healthful.

True

Stress can have positive health effects.

True

Stress is thought to be related to an increased risk for type 2 diabetes.

True

The three phases of the general adaptation syndrome are alarm, resistance, and exhaustion.

True

Jo has been seeing a stress-management counselor since she moved to a new city to attend college. Which of the following is the most likely recommendation of the counselor?

Work to maintain healthy relationships with family members and old friends, while also cultivating new sources of social support.

A pop quiz in class is an example of

a stressor.

What percentage of the world's population lacks adequate sleep?

about 45 percent

The body's attempt to restore homeostasis in the aftermath of a stress response is a(n) ________ response.

adaptive

Catrina just missed hitting a deer as she was driving along a dark, curving road. She felt her racing heart finally slow down after she pulled off the road and took a few deep breaths. This is an example of a(n)

adaptive response.

Cortisol is secreted by the

adrenal glands.

Julia is extremely upset to discover a suggestive e-mail her boyfriend has sent to another woman. Which stage of the general adaptation syndrome applies to this situation?

alarm

Which of the following is most likely to cause eustress instead of distress?

an impending promotion

Rudy lives in a cheap apartment in a run-down building behind the train depot. He gets quite a few upper respiratory infections, and he suspects that these could be related to mold or other pollutants in the building or neighborhood. His recurrent illnesses are likely due to

background distressors.

You have learned how to intentionally slow your heart rate to calm yourself during an exam. Which method are you using to manage stress?

biofeedback

During non-REM sleep

body temperature and energy use drop.

An example of an event likely to be associated with distress is

bouncing several checks.

Which of the following decreases the effect of melatonin?

caffeine

Justin often engages in binge drinking on the weekends. This behavior puts him at risk for a dangerous sleep disorder in which the brain and the respiratory muscles do not communicate properly. It's known as

central sleep apnea.

The portion of the brain considered to be the "master mind" that only rests during sleep is the

cerebral cortex.

The disruption of which factor results in jet lag?

circadian rhythm

A person's 24-hour cycle of sleeping, waking, and performing daily activities is his or her

circadian rhythm.

Sleep disorders can be diagnosed through a(n)

clinical sleep study.

The process of replacing negative thoughts with positive ones is referred to as

cognitive restructuring.

After working on a class project all week and only sleeping about four hours per night, Courtney is

compromising her immunity.

Haley has to make a college choice by the end of the month. She has been accepted by three schools. Her parents want her to go to the same state university that they attended, but she is more interested in a small, private college known for its excellent drama department. Which type of stressor is this?

conflict

When Marlon gets adequate sleep the night before his intramural basketball games, he has more energy and can run faster and perform better. This can be attributed to

conservation of body energy during sleep.

As part of the stress response, the hormone that makes stored nutrients available for energy is

cortisol

Which of the following hormones might contribute to the "Freshman 15"the tendency to gain about 15 pounds during the first year of college?

cortisol

Before taking her biology final, Jessie experienced abdominal pain and nausea, but these symptoms weren't caused by a gastrointestinal virus. Stress could contribute to these symptoms by

decreasing blood flow to her digestive organs.

Peter recently ended a relationship when he found out his partner was cheating on him. This probably caused

distress.

You have been a successful doctor of internal medicine for many years. You recently gave up your large practice in the city to join the staff of a small-town clinic where you will work four days a week. Which method are you using to manage stress?

downshifting

Which of the following is a major contributor to college students' lack of sleep?

electronic devices

Ken is the new pastor at a local church. He is both nervous and excited about his new post and is looking forward to meeting all the members of his new congregation. This process will take some time and effort, but he is convinced that it will help him learn how to serve them better. Ken's situation is an example of

eustress

Julia confronts her boyfriend with the evidence that he has been cheating on her, and after days of arguments, they break up. By the end of the week, all she can do is cry herself to sleep. Which stage of the general adaptation syndrome applies to this situation?

exhaustion

The results from an American College Health Association study indicate that most college students

feel tired or sleepy three or more days a week.

The physiological arousal response that allows us to face or escape from real or perceived threats is the

fight-or-flight response.

Stress management consists of

finding balance and developing coping strategies.

Obstructive sleep apnea (OSA) commonly results in

frequent night waking.

Which of the following factors influences a person's sleep needs?

gender

One cause of narcolepsy appears to be

genetic

According to research, immune function is increased in adolescents who

get more than 9 hours of sleep a night.

All of the following negatively affect the quality of sleep EXCEPT

getting lots of exercise during the day.

To replenish vital energy stores, which of the following would be particularly helpful?

getting more sleep and "down time"

Vijay often tosses and turns, unable to sleep for an hour or more after he goes to bed. Which of the following will help change this pattern and allow him to fall asleep faster?

getting up after 20 minutes and doing something relaxing until he feels sleepy

Your roommate just ate the last of your trail mix without asking. Which type of stressor is this?

hassle

Which of the following characteristics of a Type A personality have been determined to most increase the risk for heart disease?

having a tendency toward anger, distrust, and cynicism

Brian is considered a Type A personality by his friends because of his history of "road rage" and extreme competitiveness. All the following put him at increased risk for cardiovascular disease EXCEPT

his upbeat, glass-half-full approach to life.

The physiological state in which all body systems are in balance and functioning normally is

homeostasi

Type A individuals said to have a "toxic core" and an increased risk of heart disease consistently exhibit which characteristic?

hostility

The part of the brain involved in controlling the body's overall reaction to stress is the

hypothalamus

To manage stress, the first step is to

identify and assess the stressors in your life

The immune system's ability to respond to assaults is known as

immunocompetence.

How does sleep deprivation affect drivers?

impairs motor skills

You eat an entire box of cookies the night before you attend a Weight Watchers meeting. This is an example of

inconsistent goals and behavior.

The most common sleep disorder is

insomnia

Maria has difficulty falling asleep quickly. This condition is known as

insomnia.

Which of the following has been recommended as a method for managing stress?

keeping a journal to track your stressors, worries, and options

Zack was diagnosed with obstructive sleep apnea (OSA). His doctor may include diet and exercise as part of his treatment regimen because

losing weight may reduce his OSA symptoms.

The hormone released by the pineal gland that causes drowsiness is

melatonin.

Mariah is behind on her coursework because of training for the upcoming tryouts for the swim team. On top of that, she broke up with her boyfriend last week. Monica, her twin sister, does not participate on a sports team and has plenty of time to get her homework done before her boyfriend visits most evenings. Compared to Monica, Mariah is likely to experience

more upper respiratory illness.

One reason the Type A personality theory has been debated is that

not all Type A people experience negative health consequences.

Two parts of your brain that are critical to regulating circadian rhythm are the hypothalamus and the

pineal body.

Gene occasionally has difficulty falling asleep but has never been diagnosed with a sleep disorder. Which strategy can he use to help him fall asleep faster?

practicing deep breathing or meditation before bedtime

REM sleep is named for which physiological activity that occurs while dreaming?

rapid eye movements

After Julia discovers the suggestive e-mail her boyfriend sent to another woman, she considers how to confront him about it. Which stage of the general adaptation syndrome applies to this situation?

resistance

The sleep disorder in which a person experiences unpleasant sensations in the legs and an uncontrollable urge to move to relieve the sensations is

restless legs syndrome.

Ana has been diagnosed with insomnia. If her doctor prescribes a medication to treat her condition, it will most likely be some type of

sedative

During a sleep study, a person spends the night in a sleep lab, and his or her body functions are monitored by

sensors and electrodes.

The strategy of reframing appraisals of stressors more positively and working toward future goals is known as

shift and persist.

The sleep disorder in which breathing is interrupted many times during sleep is

sleep apnea.

The difference between hours of sleep needed and actual hours slept is

sleep debt.

When you feel groggy and disoriented after a long nap, you are experiencing

sleep inertia.

Sleep-deprived individuals may be at greater risk of overweight and obesity because

sleeping less is associated with eating more.

Which of the following BEST describes a Type C personality?

stoic

You complete weekly practice tests for three months before you are scheduled to take the LSAT. Which method are you using to manage stress?

stress inoculation

As Joe prepares to spar with a Taekwondo opponent, his heart rate and respiration rate increase. These are indicators that which branch of the nervous system has been activated?

sympathetic

A sense of being overwhelmed by perceived obligations to stay connected online is

technostress.

Non-REM sleep is called slow-wave sleep because

the brain generates theta and delta waves.

During REM sleep

the brain processes and consolidates information.

David woke up in the middle of the night because he smelled smoke. This most likely caused him to experience

the flight-or-fight response.

Sean becomes very sleepy by late afternoon most days and thinks he should make time to fit in a nap. Before including a daily nap in his schedule, he should consider which of the following to ensure that he actually benefits from it?

the time of day and length of the nap

College freshmen living away from home for the first time may face a variety of conflicts due to differences between their own values and beliefs and those of

their parents and new people they encounter.

Which of the following groups of Americans is most likely to suffer from sleepiness?

those between the ages of 13 and 29

Jeff knows the midterm chemistry exam is going to be tough. He is trying to prepare for it by taking a practice test every night before he goes out with his buddies. Jeff is

using the technique of stress inoculation.

Creating pleasant and peaceful mental images is the relaxation technique known as

visualization.

Insomnia is often characterized by

waking up frequently during the night.

Of the following choices, the BEST example of conflict is

wanting to go out with friends, but needing to study.