NR103

Preventable medical errors are the ___?___ highest cause of death in the United States.

3rd

In the breathing technique you learned in part 1, you were taught to hold your breath for a count of how many?

7

Practicing Mindfulness you are focusing on the...

Present

Which of the following suffixes is matched with the correct definition?

-dynia: pain malacia: softening

You should pair carbohydrates with what to feel fuller and satisfied?

Protein source

Results from another study at the University of Wisconsin suggested that which type of meditation could be a mechanism through which people may become calmer in the face of suffering?

Compassion meditation

CF stands for:

Cystic Fibrosis

When should you fill out the Sleep Journal? (Select all that apply)

In the evening In the morning

A contemplation meditation can be an effective way to release the negative emotions and negative self-talk that may be causing stress and anxiety in our lives.

True

DVT stands for:

deep vein thrombosis

Which of the following prefixes is matched with the correct definition?

re-: behind, back mono: one, single

URI means:

upper respiratory infection

Your Mindset only impacts you personally, and not those around you, in a positive or negative way.

False

Death from all causes rises by what percentage for people who get less than 5 hours of sleep?

15%

The Department of Health and Human Services recommends that the average healthy adult get;

150 minutes of moderate exercise or 75 minutes of vigorous exercise per week

Through the end of 2017, approximately how many studies have been published on the topic of Mindfulness?

3,700

At what numbers on the hunger scale should you try to eat at to decrease the chances you will overeat?

3-4

An exercise regimen is beneficial to sleep but you should avoid vigorous exercise how many hours before bed?

3-4 hours

The University of Pennsylvania study found a significant decrease in both depression and loneliness for subjects who limited their social media use to how many minutes per day?

30

After 12 weeks, subjects who simply visualized themselves completing an exercise increased their strength by what percentage?

35%

What % of doctor visits are for stress related conditions?

60%

What percentage of nurses report stress related burnout?

66%

Research shows that most people should get how many hours of sleep each night?

7-9 hours

The hotel room attendant study found that the individuals who were informed that the physical activity they do for their jobs satisfied the Surgeon General's recommendation for an active lifestyle saw a decrease in which of the following. (Select all that apply)

Body Weight BMI Waist-to-Hip Ratio Blood Pressure

Consuming "empty" calories leads to which of the following? (Select all that apply)

Energy crashes Cravings Nutrient deficiencies

True or false, individuals should choose protein and fat sources from animal sources for better health.

False

True or false, with Mindful Eating you need to focus intensely and exclusively on your sense of taste.

False

When practicing Mindful Imagery or Visualization, you need to focus vividly and solely on what you would be seeing in that experience.

False

An individual with a Growth Mindset who is not able to successfully complete a task would most likely say which of the following?

I can't do that yet

Warning signs you are in the stress response can manifest themselves in which of the following areas? (Select all that apply)

Your Brain Your emotions Your Body Your Behavior

ism stands for:

condition

Which of the following terms is matched with the correct definition?

coni/o: dust necr/o:dead

How quickly does the stress response activate when it identifies danger?

1/15,000th of a second

Identify the three items below that are important components to eliciting the Relaxation Response. (Select all that apply)

A sufficient amount of time A mental focusing device An "oh well" attitude toward distracting thoughts

Increasing your emotional intelligence is likely to improve your performance as a nurse because it may increase which of the following? (Select all that apply)

Ability to read and respond appropriately to the emotions of others Ability to empathize without internalizing Ability to manage your own emotions Ability to make better decisions about patient care

Which of the following is a healthy habit that may reduce your chances of getting an illness or disease? (Select all that apply)

Adequate amount of sleep Exercise Proper nutrition Social support

During tests done at the University of Wisconsin, researchers found much more activity in Matthieu Ricard's left prefrontal cortex in comparison to his right prefrontal cortex. Activity on the left side is typically related to which of the following? (Select all that apply)

Altruism Happiness

When the stress response is activated, what part of your brain takes over?

Amygdala

Fill in the blank to this sentence: The __________ test can help you determine if you are truly hungry.

Apple

A study conducted with ICU nurses found that after 8 weeks of yoga practice, the nurses reported which of the following? (Select all that apply)

Better concentration Better focus Major reduction in perceived mental pressures

Considering the Propensity to Illness equation, for many people, when their stress level increases, their incorporation of healthy habits in their life typically...

Decreases

The Harvard Study of Adult Development found that individuals who were more isolated from others than they wanted to be experienced which of the following in comparison to others in the study? (Select all that apply)

Did not live as long Brain function declined sooner Less happy Health declined earlier in mid-life

Which of the following better determines one's capability to cope with environmental demands and pressures?

EQ

An individual with a Growth Mindset would typically do which of the following?

Embrace challenges

Emotional Intelligence is a static trait that is ingrained in the individual and cannot be developed.

False

Mindfulness can only be completed correctly when you are alone in a room with your eyes closed.

False

Peak performance is more easily achieved when an individual has no stress at all.

False

The primary take-away from the Relationship Assessment activity you completed is to do your best to get along with everyone.

False

True or false, you should try to avoid snacking throughout the day.

False

You have learned a lot in this course so it is important to incorporate as many of the practices and ideas you learned into your life immediately.

False

You need to be flexible and young, as well as have a lot of time, space and a mat to practice yoga.

False

Which of the following is one of the tips reviewed to stay on track with good nutrition?

Grocery shop at least 1 time per week

Which is linked to more deaths - obesity or inactivity?

Inactivity

Cyst means:

Mass

When you take a deep breath, which part of your body should expand further than the other, your chest or your stomach?

Stomach

The Harvard Study of Adult Development found that which of the following mattered most to an individual's health and happiness?

The quality of the relationships an individual had

Yoga helps to cultivate Mindfulness by shifting our awareness to certain experiences that may accompany a given pose or exercise. These may include which items? (Select all that apply.)

Thoughts Sensations Emotions

When encountering frustrations with technology at work, it is best to NOT do which of the following? (Select all that apply)

Throw something across the room Scream Find someone else to blame for the issue.

Changes in brain function similar to Matthieu Ricard were found in both long-term meditators and individuals new to meditation with just 3 weeks of 20 minutes per day meditation practice

True

Exercise has been shown to prevent, delay and in some cases even reverse Type 2 Diabetes.

True

The breath is considered a bridge between the mind and the body.

True

The quality of a relationship matters most to an individual's health and happiness.

True

To increase the effectiveness of a Mindful imagery exercise, you should try to incorporate all of your senses and your feelings/emotions.

True

When an individual simply imagines an action, the brain sends electrical signals down a chain of fibers to the individual's muscles

True

Your Mindset, whether it be positive or negative, can have an impact on your ultimate performance.

True

Melan means

black tumor

A Fx involves:

bone injury

Tachycardia means:

fast heart rate

IV stands for:

intravenous

UA is a collection and analysis of:

urine

The benefits of exercise include which of the following? (Select all that apply)

Improves job performance Boosts your immunity Improves mood Gives you energy

Mindfulness has been shown to do which of the following? (Select all that apply)

Increase resiliency Foster empathy Prevent burnout

An individual with a Growth Mindset has which of the following?

Intrinsic Locus of Control

Studies have found a correlation between social media use and which of the following mental health issues? (Select all that apply)

Loneliness Anxiety Depression Lower self-esteem

Research has shown that exercise assist with which of the following; (Select all that apply)

Lower rate of Anxiety Increasing energy Lower rate of Depression Reversing Type 2 Diabetes

Increasing your emotional intelligence is likely to result in which of the following? (Select all that apply)

More connection through compassion Improved ability to deal with change Better decision making

If you start your lunch or dinner with which type of foods are you less likely to overeat?

Non-starchy vegetables

Sleep deprivation has been linked to which of the following? (Select all that apply)

Obesity Cancer Heart attack Alzheimer's Disease

Mindsets to incorporate into your life for greater success include which of the following? (Select all that apply)

Positive Mindset Gratitude Growth Mindset

One of the keys to gaining the benefits from Mindfulness is to...

Practice it consistently

The 70+ year Harvard Study of Adult Development found that which of the following had the greatest impact on the health outcomes of the study's participants?

Relationships

When encountering frustrations with technology at work, it is best to do which of the following? (Select all that apply)

Remember the reasons we incorporate technology Take a Mindful breath Pause

Individuals who are physically active tend to have lower rates of depression and anxiety. And exercise is a very effective treatment for depression and anxiety.

True

Mindful Imagery is an effective tool to help an individual improve their performance on a physical task and help them to manage stress

True

Mindful imagery, or visualization, has been shown to be helpful for improving performance of physical tasks and reducing stress.

True

Nurses need to make self-care a priority. Not only can yoga, self-care, and Mindfulness result in better overall patient care, but ultimately it can replenish our own depleted reserves.

True

People watching is one way to develop your EQ.

True

Studies have shown that Relaxation Response techniques have an impact at the genetic level.

True

Yoga is a productive way to alleviate stress and help prevent some of the most common health aliments, such as headaches, back pain, and muscle fatigue among nurses.

True

Which of the following are options to incorporate Mindful Moments into your day-to-day responsibilities? (Select all that apply)

Washing your hands Head-to-toe assessments Anchoring Practices

Benefits of Mindful Eating include witch of the following? (Select all that apply)

Weight management Reduces cravings Regulates glycemic control Decreases binge eating

During tests done at the University of Wisconsin, researchers found much more activity in Matthieu Ricard's left prefrontal cortex in comparison to his right prefrontal cortex. Activity on the right side is typically related to which of the following? (Select all that apply)

Withdrawal Depression Negativity

Noct occurs at:

evening

Which of the following terms means sugar in the blood?

glycemia

Scler stands for

hardening

Scopy indicates:

seeing