Stress Management: Test #4

For a typical person, the average number of breath cycles per minute during a very relaxed state is: Select one: A. 1 to 2. B. 4 to 6. C. 8 to 10. D. 12 to 14.

1 to 2

Sounds above what level are known to cause damage to the human ear? Select one: A. 100 dB B. 110 dB C. 120 dB D. 130 dB

120 dB

Thirty minutes of cardiovascular activity (e.g., walking, running) can burn ______ calories of energy. Select one: A. 50 to 100 B. 100 to 150 C. 250 to 400 D. 500 to 1,000

250-400

With regard to color therapy, blue is said to have what effect? Select one: A. A calming response B. A neutral response C. An arousal response D. A disturbing response

A calming response

Which of these are the requirements for diaphragmatic breathing to be most effective? Select one: A. A private place, music, and aromatherapy B. Music, a comfortable position, and aromatherapy C. A comfortable position, concentration, and visualization D. A comfortable position, concentration, and music

A comfortable position, concentration, and visualization

As a relaxation technique, T'ai Chi is best described as: Select one: A. harmony with Chi. B. going with the flow. C. the ultimate defense. D. a moving meditation.

A moving meditation

Exercise under 5 minutes in duration employs which energy source? Select one: A. Carbohydrates and anaerobic glycolysis B. Carbohydrates and fats C. ATP-PC and fats D. ATP-PC and anaerobic glycolysis

ATP-PC and anaerobic glycolysis

Of the following components, which is the most crucial to reap benefits from aerobic exercise? Select one: A. Intensity B. Mode of exercise C. Frequency D. Duration E. All of these are correct.

All of these are correct

Regular daily practice of progressive muscular relaxation provides which of the following benefits? Select one: A. Individuals experience greater ability to release muscular tension. B. Individuals experience greater efficacy in controlling muscle tension associated with anger. C. Individuals experience greater neuromuscular awareness. D. All of these are correct.

All of these are correct

The postures (positions) strived for in Hatha yoga are called: Select one: A. rajas. B. asanas. C. postures. D. nadis.

Asanas

Many instructors sum up the basis of mindfulness meditation with these three words. Select one: A. Humility, honesty, and compassion B. Attention, intention, and attitude C. Body scan, gentle yoga, and loving kindness D. Formal practice, informal practice, and observation

Attention, intention, and attitude

Which style of Hatha yoga is done in a very hot environment? Select one: A. Iyengar yoga B. Power yoga C. Kripalu yoga D. Bikram yoga E. Ashtanga yoga

Bikram yoga

In Hatha yoga, pranayama is the: Select one: A. breathing technique. B. final positive affirmation. C. lotus sitting position. D. neural relaxation response.

Breathing technique

Exercise over 20 minutes in duration employs which energy source? Select one: A. Carbohydrates and anaerobic glycolysis B. ATP-PC and fats C. Carbohydrates and fats D. ATP-PC and anaerobic glycolysis

Carbohydrates and Fats

The American College of Sports Medicine suggests that which components of fitness be included in the design of every fitness training program? Select one: A. Flexibility, power, strength, endurance, and agility B. Agility, cardiovascular endurance, and muscular strength C. Muscle strength/endurance, cardiovascular endurance, and flexibility D. Cardiovascular endurance, muscular strength, and flexibility

Cardiovascular endurance, muscular strength, and flexibility

During a(n) __________ muscle contraction, the length of the muscle shortens; during a(n) ______________ muscle contraction, the size of the muscle lengthens. Select one: A. isometric; concentric B. eccentric; isometric C. concentric; eccentric D. microscopic; telescopic

Concentric; Eccentric

Which hormone is thought to be associated with weight gain? Select one: A. Cortisol B. Aldosterone C. Vasopressin D. Epinephrine

Cortisol

What theory suggests that music affects emotions through the human energy field? Select one: A. Biochemical theory B. Resonance theory C. Entrainment theory D. Metaphysical theory

Entrainment theory

Music therapy seems to show no beneficial effects to reduce chronic pain. True or False?

False

The art of balance in Hatha yoga suggests that for the best effect, one must try to maintain a sense of balance when assuming each asana. True or False?

False

Unlike hypertension, tinnitus can be detected without a diagnostic test, yet the loss of hearing is cumulative. True or False?

False

When two people have different comfort levels regarding touch, the leveling or achieving harmony between the two typically results expressing touch at the more intimate level of the two. True or False?

False

Which part of the brain is now believed to be associated with "executive function"? Select one: A. Limbic system B. Cerebellum C. Pituitary D. Frontal cortex E. Pineal gland

Frontal cortex

This relaxation technique, above all others, promotes a non-ego attitude. Select one: A. T'ai Chi B. Hatha yoga C. Autogenic training D. Progressive muscular relaxation E. Music therapy

Hatha yoga

The claims from the Far East that T'ai Chi can cure hypertension, asthma, and insomnia, as well as prevent atherosclerosis and spinal deformity: Select one: A. are not fully embraced by all practitioners. B. have not been medically substantiated. C. only apply to sedentary control subjects. D. are well-documented in clinical studies.

Have not been medically substantiated

Pranayama is integrated into each posture by: Select one: A. inhaling as muscles relax. B. inhaling while coming out of each posture. C. exhaling as muscles stretch. D. holding each breath for approximately 10 seconds.

Holding each breath for approximately 10 seconds.

All of the following meditation effects have been revealed by brain imaging (MRI) research, except: Select one: A. increased blood flow to the limbic system. B. increased level of acceptance in the frontal lobe. C. decreased neural input to the hippocampus. D. increased secretion of serotonin.

Increased blood flow to the limbic system

During progressive muscular relaxation, breathing takes what form? Select one: A. Inhale during contraction and exhale during release. B. Hold your breath throughout contraction and release, then breathe during rest. C. Inhale during contraction, exhale, inhale during release, exhale. D. None of these is correct.

Inhale during contraction and exhale during release

According to some, which factor, more than the others seems to be the most important regarding the soothing effect of music on the body? Select one: A. Lyrics B. Beat C. Category D. Instrumentation

Instrumentation

In which process are cancer patients encouraged to view the white blood cells of their immune systems physically fighting cancerous tumor cells? Select one: A. Internal body images B. Color therapy C. Light therapy D. Systematic desensitization

Internal body images

What type of muscle contraction is associated with persistent muscle tension? Select one: A. Isometric B. Concentric C. Isotonic D. Eccentric

Isometric

The painful muscle tension that is produced by stress is associated primarily with: Select one: A. eccentric contractions. B. concentric contractions. C. isometric contractions. D. zero firing threshold.

Isometric contractions

The Chinese view of health differs from the Western view in that the Chinese view is based: Select one: A. on the Taoist philosophy. B. largely on bacteria and viruses. C. largely on a balance of yin and yang. D. on the flow and impedance of Wu-wei.

Largely on a balance of yin and yang

Which of the following is not one of the positions in a T'ai Chi basic moving meditation? Select one: A. Left-hand ward-off B. Single whip C. Lower hands D. Grasp the bird's tail

Lower hands

Repeating the word "Om" would be considered a: Select one: A. tratak. B. meru. C. mantra. D. nadam.

Mantra

Typically, which of these is not part of the mindfulness-based stress management protocol. Select one: A. Sitting meditation B. Body scan C. Walking meditation D. Mantra repetition

Mantra repetition

A behavioral change technique would be: Select one: A. mental imagery for the purpose of healing disease or illness. B. the use of tranquil natural scenes in mental imagery. C. mental imagery combined with power of suggestion to alter negative health habits. D. full-spectrum lighting or one color from the light spectrum used to promote homeostasis and healing.

Mental imagery combined with power of suggestion to alter negative health habits.

What is the primary difference between mental imagery and visualization? Select one: A. Visualization requires outside assistance. B. Visualization necessitates repeated practice. C. There is no significant difference between the two. D. Mental imagery is a spontaneous flow of unconscious thought.

Mental imagery is a spontaneous flow of unconscious thought.

Which is considered to be the number one symptom of stress? Select one: A. Gastrointestinal problems B. Skin problems C. Hypertension D. Muscle tension

Muscle tension

Your physical therapist is applying gentle pressure in the direction of soft-tissue tension until the restriction gives way to a restored balance. You just received: Select one: A. Swedish massage. B. aromatherapy. C. myofascial release. D. hydrotherapy.

Myofascial release

Which is an example of breathing by alternating the air through each nostril? Select one: A. Cycle breathing B. Breathing clouds C. Energy breathing D. Nadi Shodhanam

Nadi Shodhanam

Although the physiological factors that are linked to improved mood are not fully understood, evidence suggests a strong link between the release of _________ and touch, which can have a restorative effect on the body. Select one: A. blood B. olfactory sensations C. fascial tissues D. neuropeptides

Neuropeptides

Current research regarding the effects of T'ai Chi and health includes a focus on: Select one: A. lupus. B. irritable bowel syndrome. C. Alzheimer's disease. D. osteoporosis.

Osteoporosis

Studies of light therapy have revealed which of the following results? Select one: A. People denied full-spectrum light are more prone to stress. B. Artificial (incandescent) light lacks the color violet. C. People denied full-spectrum light have fewer cavities. D. Artificial (incandescent) light lacks the color green.

People denied full-spectrum light are more prone to stress.

The following results have been observed in people who own pets. Select one: A. Pet owners take fewer medications for heart disease. B. Pet owners make fewer visits to their physicians. C. Pet owners have lower resting heart rates and blood pressure. D. Pet owners take fewer medications for heart disease and make fewer visits to their physicians. E. Pet owners make fewer visits to their physicians and have lower resting heart rates and blood pressure.

Pet owners make fewer visits to their physicians and have lower resting heart rates and blood pressure.

In yoga, breathing is believed to restore one's energy through the technique of: Select one: A. reverberation. B. pranayama. C. bandha. D. oxygenation.

Pranayama

Another term used to describe mental imagery would be: Select one: A. blueprint aspect. B. predictive encoding. C. tranquil natural scenes. D. systematic desensitization.

Predictive encoding

Tinnitus refers to: Select one: A. ringing in the ears. B. disturbances in the energy field. C. the harmony of music. D. the tonal quality of music.

Ringing in the ears

What asana is typically performed at the beginning and ending of each yoga session? Select one: A. Cobra B. Salute to the sun C. Mountain pose D. Human triangle

Salute to the sun

Diaphragmatic breathing is also known as: Select one: A. belly breathing. B. abdominal breathing. C. sutra breathing. D. relaxed breathing.

Sutra Breathing

Sports massage is considered to be a combination of: Select one: A. shiatsu and rolfing. B. Swedish and reflexology. C. Swedish and rolfing. D. Swedish and shiatsu.

Swedish and shiatsu

With regard to music therapy, the dominant rhythm style (DRS) refers to: Select one: A. the beat of the heart. B. entrainment of the human energy field. C. Schumann's resonance. D. the conversion of sound waves to neural impulses.

The beat of the heart

Tone color comes from which quality of music? Select one: A. Timbre B. Harmony C. Rhythm D. Pitch

Timbre

Types of images used for mental imagery tend to fall into which of these groups of categories? Select one: A. Athletes, hospital patients, and executives B. Tranquil natural scenes, behavioral changes, and internal body images C. Oceans and beaches, forests, and mountain ranges D. Cancer, hypertension, and arthritis

Tranquil natural scenes, behavioral changes, and internal body images

Although some people meditate to reach enlightenment, the primary purpose is to cleanse clutter from the mind and achieve mental clarity. True or False?

True

Because the flow of energy moves more freely when the body is relaxed, when engaging in T'ai Chi, use only the minimal amount of muscle tension to complete the movement. True or False?

True

By and large, Americans tend to be thoracic breathers, yet when asleep, the body naturally returns to diaphragmatic breathing. True or False?

True

Continuous running, swimming, walking, and cross-country skiing have the ability to serve as a form of meditation. True or False?

True

For optimal effectiveness, mental imagery must be restorative and preparative. True or False?

True

Hatha yoga is renowned for the ability to help people alleviate chronic back pain and carpal tunnel syndrome. True or False?

True

Instrumental music (without lyrics) is thought to promote a greater sense of relaxation than music with lyrics. True or False?

True

Lavender is used in aromatherapy to calm the nervous system. True or False?

True

Many people who suffer bouts of anxiety tend to hold their breath. True or False?

True

Meditation seems to promote an altered state of consciousness, which in turn, activates right-brain functions to achieve a balance in cognitive thinking styles. True or False?

True

Mindfulness meditation has been shown to be effective for people suffering from chronic pain. True or False?

True

Muscle tension produced by thoughts in the unconscious mind that occurs during sleep has been known to cause joint stiffness and even damaged connective tissue. True or False?

True

People who own pets tend to have lower resting heart rates and blood pressure levels. True or False?

True

Positive affirmations seem to play an important role in mental imagery, as a means to balance the verbal with the nonverbal aspects of consciousness. True or False?

True

Progressive muscular relaxation intercepts the stress response by direct conscious inhibition of the excitatory neural drive to the muscle fibers. True or False?

True

Regular exercise, specifically cardiovascular exercise, is shown to improve memory and attention span. True or False?

True

Repeated smartphone or screen device use is now known to rewire the brain for arousal (stress) through the process known as neuroplasticity. True or False?

True

Research indicates that increased involvement with technology results in less human contact and touch deprivation. True or False?

True

Research indicates that yoga helps decrease anxiety and maintain a sense of emotional balance, reinforcing the mind-body connection. True or False?

True

Residual tension is the level of tension that remains after one tries to relax the muscle group completely. True or False?

True

Several studies suggest that changes in breathing pattern can enhance brain lateralization and their respective modes of thinking. True or False?

True

Some adept yogis can control their breathing down to one breath per minute, and remain extremely relaxed. True or False?

True

The concept of Chi is very similar to the concept of the pranayama in Hatha yoga. True or False?

True

The degree of intensity may vary considerably in isometric contraction, but over time, the muscle tension that is exerted can result in stiffness and poor mobility of the joint to which the muscles are attached. True or False?

True

The entrainment theory of music therapy suggests that the human body is like a radio transformer, in that it receives (absorbs) as well as emits oscillations. True or False?

True

The practice of T'ai Chi's fluid physical movements that move with force rather than against it provides a metaphor for the essential mental attitude to successfully deal with life's daily stressors. True or False?

True

The roots of music therapy, humor therapy, mental imagery, and massage therapy can be traced back to Ancient Greece, with historical figures such as Plato, Aristotle, and Hippocrates advocating the use of these methods. True or False?

True

The term neuroplasticity means that the brain can not only grow new brain cells, but it can be rewired for better thinking functions as well. True or False?

True

Unlike many other techniques that need a minimum amount of time to be effective, mental imagery can be effective even when used for a short period. True or False?

True

Using progressive muscular relaxation, an individual can learn to control the extent of neuromuscular electrical conduction and reach a zero firing threshold that indicates complete muscle relaxation. True or False?

True

When one first begins to exercise, one is working anaerobically because there is an insufficient amount of oxygenated blood at the site of the working muscles. True or False?

True

When people get stressed out, good eating habits are compromised, leading to nutrient depletion. True or False?

True

Winning by losing, a component of the practice of T'ai Chi, advocates the success of failure as exemplified as an expression of unconditional acceptance. True or False?

True

Yoga instructors suggest that you hold each asana for a period of about 10 seconds before you release. True or False?

True

Anxiety breathing is: Select one: A. when a person breathes very fast. B. when a person breathes too slow. C. when a person holds his or her breath. D. no such thing as anxiety breathing

When a person holds his or her breath

The philosophy of T'ai Chi is based on what overriding principle? Select one: A. Universal energy B. The principle of Wu-wei C. Wholeness through yin and yang D. The principle of balance

Wholeness through yin and yang