Walking - Chapter 10

Major life changes can be a source of stress. Which of the following is not a major life change? adding a class for the next semester graduating from high school getting a job promotion moving out of the parental home

adding a class for the next semester

At a well-attended social event, your roommate approaches and confronts you in a hostile manner in front of your friends. What phase of general adaptation syndrome will you first experience? conservation exhaustion alarm resistance

alarm

When Randy gets frustrated, he tends to harbor emotions for an extended period of time. His inability to shut down the stress response is called burnout. alarm phase. overload. allostatic load.

allostatic load.

Resilience is often associated with an ability to improvise. poor academic performance. indecision. poor time management.

an ability to improvise.

The sympathetic division is active during times of arousal. bereavement. depression. relaxation.

arousal.

Chronic insomnia is diagnosed if a person goes how long with sleep disruption? at least two nights a week for two weeks at least three nights per week for at least three months at least four nights a week for four weeks at least five nights a week for five months

at least three nights per week for at least three months

All the following are common emotional responses to stress except having fear. being calm. being anxious. being depressed.

being calm.

A study has found that college students who are better able to handle the stress of college tend to have more classes on their schedules. better social support. fewer friends. fewer financial resources.

better social support.

As a junior in college, Victor is not satisfied with his 3.54 GPA, so he feels as if his accomplishments are not recognized. If Victor continues to work at his current pace, he may be susceptible to conflict. overload. discord. burnout.

burnout.

Select all that apply Individuals with a hardy or optimistic personality view potential stressors as challenges. opportunities. setbacks. inconveniences.

challenges. opportunities.

Sleep apnea is typically caused by high levels of stress hormones in the blood. collapsing soft tissue at the back of the mouth. poor personal hygiene. use of stimulants such as caffeine.

collapsing soft tissue at the back of the mouth.

Suicide is one of the leading causes of death for people in which group? newlyweds billionaires baby boomers college students

college students

The key to developing and maintaining any type of friendship or intimate relationship is good genes. communication skills. looks. professional skills.

communication skills.

Two factors that can reduce the magnitude of the stress response are successful prediction and the perception of comfort. health. fairness. control.

control.

Common, minor setbacks—such as not having enough milk for cereal or finding the treadmills all occupied—are brief but frequent stressors known as daily hassles. overload occurrences. fugue states. burnout episodes.

daily hassles.

Before every performance, Allan incorporates visualization and ______ breathing, which provides on-the-spot tension relief. shallow deep irregular quick

deep

A mood disorder characterized by loss of interest, sadness, hopelessness, loss of appetite, disturbed sleep, and other physical symptoms is anxiety. compulsion. schizophrenia. depression.

depression.

Peak concentrations of stress hormones occur in the afternoon. early morning. late morning. evening.

early morning.

Which of the following are not effective techniques to manage stress on a daily basis? using realistic self-talk eating junk food going for a walk practicing deep breathing

eating junk food

Select all that apply Which factors strongly influence the variations between individuals' stress responses? political beliefs emotions cognitive appraisal of potential outcomes physical fitness

emotions cognitive appraisal of potential outcomes

Increases in emotion, heart rate, and breathing during times of stress enable the body to handle stressors. are known as the run-and-hide reaction. cause the body to shut down due to stress. only occur with the help of medication.

enable the body to handle stressors.

At the ______ phase of the general adaptation syndrome, your body has been experiencing prolonged exposure to stress, and your immune system returns to a lower level of resistance to illness. primary exhaustion resistance alarm

exhaustion

After being bullied for several weeks by the same individuals, Alex decided to hold his ground and be assertive. He felt his breathing elevate and his heart rate increase. What type of reaction was Alex experiencing? homeostasis downshifting cognitive restructuring fight-or-flight

fight-or-flight

In addition to physical activity, ______ can help cope with stress by improving feelings of self-control and self-esteem. limited social networks good eating habits intense academic studies financial management skills

good eating habits

What is the most common yoga style practiced in the U.S.? ashtanga hatha vinyasa bikram

hatha

Elfrieda is having a challenging time reducing the chronic stress in her daily routine. Which of the following conditions would be a possible stress response that Elfrieda would experience only in the long term? a stomach ache a cold a stiff neck heart disease

heart disease

Effective communication is important in relationships because it helps increase stress. helps reduce stress. ensures that friends never fight. makes friends difficult to know.

helps reduce stress.

Andy is working on his stress-management skills. As he reflects on the day's events, he notices several frequently occurring hassles that rank high on his perceived stress level. Andy wants to work on these type of stressors because they can contribute to a general decrease in the release of protein kinase c. the activation of the autonomic nervous system. his overall wellness. his body's hormone levels.

his overall wellness.

Friends can help in times of stress because they do not know their friends well. do not allow other friends to share emotions. are more critical than lovers. provide emotional support.

provide emotional support.

Extreme sleep deprivation can lead to problems that are skeletal, like osteoporosis. gastrointestinal, like ulcers. dermatological, like acne. psychological, like hallucinations.

psychological, like hallucinations.

One immediate physical symptom of the stress response is pain in the fingers and toes. skin conditions like acne. rapid, shallow, irregular breathing. euphoria and a sense of overall well being.

rapid, shallow, irregular breathing.

Which of the following responses is the opposite of the fight-or-flight response? homeostatic relaxation autoimmune stress

relaxation

Select all that apply Practicing mindfulness promotes connections in the brain that have been demonstrated to facilitate which of the following? resilience hand-eye coordination improved emotional self-regulation improved problem-solving skills

resilience improved emotional self-regulation improved problem-solving skills

Select all that apply The three keys to good communication are self-validation. persuasion. self-disclosure. self-talk. listening. feedback.

self-disclosure. listening. feedback.

When the effects of the stress response exceed your ability to cope with them, you are more likely to become sick. homeostatic. healthy. euphoric.

sick.

Almost every night, Rick's roommate appears to stop breathing while he sleeps. Rick mentioned this to his roommate, who then went to the student health center for a consultation. It was determined that the symptoms of Rick's roommate were caused by sleep deprivation. insomnia. sleep apnea. asthma.

sleep apnea.

If you tend to awaken during the night, you should never sleep with socks or very heavy blankets. sleep without a television on. avoid warm baths before bed. adjust the temperature in your bedroom to 70 degrees.

sleep without a television on.

After experiencing burnout, Maura decides to do a better job managing the stress in her life. Which of the following would not be suitable for that purpose? spending more time with friends starting an accelerated MBA program getting at least 8 hours of sleep each night actively listening and responding to others

starting an accelerated MBA program

Any physical or psychological event or condition that produces stress is called a fugue. neuron. hormone. stressor.

stressor.

Assad got up at 6am, went to the gym, then went to four classes. After his classes he cooked dinner with his roommates then studied for several hours at the library. By 10pm his homeostatic sleep drive would be strong. weak. intermittent. depleted.

strong.

People with the same problem who meet to discuss this problem create things called support groups. organized sports. professional workplaces. one-on-one counseling.

support groups.

Dan lives in a dorm on campus. Which of the following is not an environmental stressor due to dorm living? loud music from the student living next door talking to your roommate instead of studying having to evacuate for fire alarms multiple times per week running out of hot water in the shared bathrooms

talking to your roommate instead of studying

The nervous system and the endocrine system are responsible for creating stressors for others. the body's physical response to stressors. helping individuals to ignore stressors. the mind's psychological response to stressors.

the body's physical response to stressors.

The brain's master internal clock tells the body when it should sleep and wake. This sleep-and-wake pattern is known as homeostatic sleep drive. chronic insomnia. the circadian rhythm. the NREM sleep stage.

the circadian rhythm.

Select all that apply The perception of stress as a positive or negative experience depends on the opinion of friends and family. the individual. the situation. the opinion of medical professionals.

the individual. the situation.

Select all that apply Rapid chemical reactions throughout the body allow you to respond quickly to danger or stress. Which two systems are responsible for this reaction? the digestive system the immune system the nervous system the endocrine system

the nervous system the endocrine system

As Anthony practiced his visualization technique, he experienced a feeling of warmth and quiet mental alertness called sympathomimetics. mindfulness. the fight-or-flight response. the relaxation response.

the relaxation response.

Stress is always related to a positive experience. an imaginary symptom rather than a physiological process. triggered by both positive and negative experiences. always related to a negative experience.

triggered by both positive and negative experiences.

The relaxation technique called ______ has been shown to dramatically improve athletic performance. visualization shallow breathing progressive relaxation short sleep

visualization

Which relaxation technique involves imagining yourself in a calming place? progressive muscle relaxation mindfulness visualization deep breathing

visualization

A key to promoting health and well-being through journaling is to write about your emotional responses to stressful events. only the things that anger or frustrate you. only the things that make you happy.

your emotional responses to stressful events.

Select all that apply Which of the following are techniques that can be used to successfully resolve conflicts? Clarify the issue. Ignore problems in the conflict. Do not compromise. Solidify the agreements. Find out what each person wants.

Clarify the issue. Solidify the agreements. Find out what each person wants.

Hatha yoga emphasizes endurance and "hot" techniques. flexibility and athleticism. stillness and meditation. physical balance and breath control.

physical balance and breath control.

Substituting negative self-talk with _____________ self-talk can help build and maintain self-esteem.

positive

Which of the following is the most significant contributor to mortality rates? smoking obesity social isolation high blood pressure All of these are equally significant factors in mortality rates.

All of these are equally significant factors in mortality rates.

Jordan is graduating college and getting married next month. She is confused because she is having stomachaches and increased anxiety at one of the happiest times of her life. Why is Jordan experiencing symptoms of excess stress? She is making a mistake by getting married without having a job first. Both positive and negative events can be sources of stress. Her body is producing too few neuropeptides. She has a low allostatic load.

Both positive and negative events can be sources of stress.

Select all that apply At the end of the month, Melanie has a research paper due for her biology class. She knows that if she waits until the last week she will be stressed and will not be able to write a well-rounded paper. To effectively manage her time between now and when the paper is due, Melanie should do what? Say yes to all requests from other people. Focus on trivial priorities. Budget enough time. Set realistic goals and write them down.

Budget enough time. Set realistic goals and write them down.

True or false College is a time when most people experience not only minor hassles but major changes as well. True False

True

Select all that apply Bill is a full-time student with a part-time job. He feels as if he never has enough time to get everything done. Which of the following can Bill do to help manage his time better? Do his favorite tasks first. Only do the minimum amount of homework. Consolidate tasks when possible Wait to do his homework until right before it is due. Set priorities. Do the least favorite tasks first.

Consolidate tasks when possible Set priorities. Do the least favorite tasks first.

True or false Even if you sleep poorly one night, your mental and physical performance the following day will suffer. True False

False Reason: Most of the time, even if you sleep poorly, the next day's activities will be fine.

Why can an overly strenuous exercise program make a person sick? It can compromise the immune system. It can make the person feel as though they have the flu. It can lead to burnout.

It can compromise the immune system.

Stephen is having a hard time in school. He has tried to manage his time and even went to a yoga class. He is still feeling anxious, having trouble sleeping, and has lost interest in activities he normally enjoys. What should he do? Accept that college is stressful and keep dealing with his stress on his own. Stop his schoolwork to have more down time. Try to use more cognitive techniques to deal with his stress. Seek outside or professional help to deal with his stress.

Seek outside or professional help to deal with his stress.

Svetlana wants to improve her homeostatic sleep drive. Which of the following should she do to improve it? She should get up early in the morning every day. She should stop drinking caffeine by 6pm. She should take a nap after lunch every day. She should catch up on her sleep during the weekends.

She should get up early in the morning every day.

Select all that apply Which of the following statements about the stages of the sleep cycle are true? Sleepwalking and confusional awakening are more likely to occur in the earlier part of the night. A person is likely to go through four or five sleep cycles during one night of sleep. A person goes through one cycle of the four stages of NREM and the one stage of REM during one night of sleep. Dreaming is most likely to occur in the earlier part of the night.

Sleepwalking and confusional awakening are more likely to occur in the earlier part of the night. A person is likely to go through four or five sleep cycles during one night of sleep.

Which of the following is an example of stress from a real social network? Lena has been bullied on Twitter after her so-so performance in the college singing contest. Gerard worries obsessively about the number of "likes" he receives on multiple social media platforms. Sofia is an immigrant and she acutely feels her English is not good enough to make her a valuable part of her classes.

Sofia is an immigrant and she acutely feels her English is not good enough to make her a valuable part of her classes.

Select all that apply Which of the following can you do to alter your thought patterns and reduce the occurrence of destructive thinking? Substitute negative self-talk with positive self-talk. Be somber and serious rather than joyous and playful. Focus on the present rather than the past or the future. Adjust your expectations and accept what cannot be changed.

Substitute negative self-talk with positive self-talk. Focus on the present rather than the past or the future. Adjust your expectations and accept what cannot be changed.

True or False The pressures that can result from real social networks can become significant sources of stress. True False

True

What has contemporary research shown regarding changing aspects of your personality? You can change some basic elements. Personality is surprisingly unchanging throughout the life course. You may be able to quell negative traits but it is difficult to adopt positive ones.

You can change some basic elements.

Which of the following is the best response if you suffer from sleeplessness for one night? You should watch television and try to forget about sleep. You should worry about how this will affect your day. You should cancel all activities for the following day. You should focus on quiet relaxation.

You should focus on quiet relaxation.

George has recently started attending an organized religion group on campus. Which of the following is not one of the benefits he might experience from improving his spiritual wellness? reduced risk of disease a drop in coping skills increased social support a more positive outlook on life

a drop in coping skills

Select all that apply Mindfulness is the same as meditation. a mental state. the term for the practices that cultivate a certain mental state. the same as active listening.

a mental state. the term for the practices that cultivate a certain mental state.

Which of the following would be the best conditions for sleep? a hot room and access to electronic devices in case of elusive sleep a quiet, dark room set at a cool temperature a warm and cozy room with layers of blankets a dark room with a sound machine and a television

a quiet, dark room set at a cool temperature

Tyler is having a challenging time reducing the chronic stress in his daily routine. In the short term, Tyler could experience which of the following conditions? accelerated aging high blood pressure a stomachache impaired immune function

a stomachache

You are disturbed by a noise in the other room. As a result, your hearing becomes more attuned to the activity. Your increase in hearing function is an example of returning to homeostasis. having a type A personality. being depressed. a stress response.

a stress response.

Select all that apply To protect oneself from becoming professionally exhausted in a job, an individual can improve his or her time management skills. take a vacation to get away from work. stop interacting with his or her supervisors. deny that the feelings of exhaustion exist.

improve his or her time management skills. take a vacation to get away from work.

Identify which of the following is not a long-term complication of getting inadequate amounts of sleep. headaches improved feelings of self-worth irritability increase in stress hormone levels

improved feelings of self-worth

Select all that apply Abby is getting seven to nine hours of sleep every night. Which of the following are benefits of this sleep schedule? improved kidney functioning improved mood enhanced mental functioning better lung capacity

improved mood enhanced mental functioning

Several weeks ago, Hillary witnessed a motor vehicle accident in which three people were critically injured and one person died. Since then, Hillary has had difficulty falling and staying asleep. The condition Hillary is experiencing is sleep cycling. insomnia. sleep apnea. rapid eye movement sleep.

insomnia.

Juggling your relationships with roommates, friends, and family along with your academic classes is an example of what kind of stress? academic time pressures interpersonal financial concerns

interpersonal

Sheila is shy, doesn't have many friends, and is feeling stressed dealing with the pressures of college. Which of the following is a recommended technique to help her deal with her emotional response to the stress she is feeling? eating high-fat foods playing video games keeping a journal avoiding other people

keeping a journal

What is the strongest zeitgeber (time giver)? eating exercise light mental activity

light

The REM periods of sleep are ______ in the last part of the night. nonexistent longer minutes apart shorter

longer

To develop spiritual wellness, you should choose activities that are proven to lead to improved health. meaningful to you. popular. endorsed by spiritual wellness experts.

meaningful to you.

To effectively manage stress, you might want to limit the intake of caffeine, because it is a hallucinogen that can create auditory or visual distortions. narcotic that causes drowsiness, relieves pain, and induces euphoria. mild depressant that can leave you lethargic and unable to focus. mildly addictive stimulant that leaves some people jittery, irritable, and unable to sleep.

mildly addictive stimulant that leaves some people jittery, irritable, and unable to sleep.

Select all that apply What are the examples of environmental stressors? concerns about relationships. worries about grades. natural disasters noisy atmospheres

natural disasters noisy atmospheres

Which tactic helps dissipate anger so that a conflict with someone else can be resolved? self-talk negotiation yelling time management

negotiation Reason not self-talk: Although self-talk might change your perception of a conflict, it will not resolve conflict with someone else.

As Nicole walks to her dorm room after a study group in the library she sees a backpack being stolen. The neurotransmitter activated during this emergency situation is insulin. norepinephrine. endocrine. serotonin.

norepinephrine.

People who exercise compulsively risk ______, which can cause fatigue, irritability, depression, and negatively affect athletic performance. panic attacks postpartum depression overtraining immunosuppression

overtraining

As much as Steve tries to control his response to stressors, he understands that emotional responses are influenced by his surroundings. behaviors. personality. age.

personality.

When a deadline is approaching, Eric remains calm and collected, but Chris becomes frustrated and irritable. This illustrates differences in posttraumatic stress disorder. psychoneuroimmunology. resistance phase. personality.

personality.