Chapter 3: maintaining your health and well-being

7. Caffeine, nicotine, _____, and food can have a negative effect on your sleep patterns.

Alcohol

3. Which of the following foods is a good source of the essential amino acid tryptophan?

B) Poultry

1. All of the following are examples of psychological symptoms of stress except:

D) increased respiration and heart rate.

2. All of the following are ways to manage stress except:

D) procrastinating.

20. List three tips to spend less money

· Use cash instead of credit · Use campus and local WIFI spots and cancel your home high speed internet · Look for less expensive alternatives · Plan ahead to avoid impulse spending · Make and take along your own lunches instead of eating out of campus · Conserve energy to lower your energy bills · Cancel tv cable and watch programs online for free · Make sure to pass courses so that way you can avoid taking them again · Cancel heath club memberships and use a free facility · Avoid ATM fees by using in-network machines · Carry small amounts of cash · Write down everything you spend for a month · Look for free fun instead of going to movies and concerts

15. Describe two strategies for simplifying your daily life.

· Watching less TV · Let your voice mail take messages for you · Stop attending functions you don't enjoy if they are not required · Committing time to relax · not accepting all invitations. Learn to say "No" · combining errands. Try to do all your errands in one place at one time. · Avoid optional activities if they take up valuable time, such as chatting with your coworkers after work.

16. List two commonsense guidelines for staying safe on and off campus.

· When going out stay with friends · Do not give out any of your personal contact information to people you don't know · Be cautious about what you post on social media · Be careful if your date is drinking heavily or using drugs · Stay in public places where there are other people · Do not invite your date to your home until your relationship is well established · Practice safe sex

2. Prolonged stress strengthens your immune system. (True or False?)

False

7. A glass of wine will likely help you sleep through the night. (True or False?)

False

17. Describe two ways in which your support network of family and friends can help you deal with stress.

I believe that a support network will allow you to vent and resolve your problems and frustrations, they can even give you advice or offer a new perspective. Since they care about you, they will encourage you to meet your goals.

4. Describe the benefits of creating and managing a budget.

I believe that the benefits are that you will have more money rather than having none. Its good to get on a budget so that way the money will last longer.

5. The process of deciding which events, activities, or obligations are most important to you is called____.

Prioritizing

4. Stress causes your nervous system to become overactive. (True or false?)

True

6. Vitamin B, Vitamin C, and folic acid help your body handle stress. (True or False)

True

9. A task is_____ if it needs to be done immediately; if a task is important but not immediate, it is_____.

an emergency. Urgent

3. Describe the benefits of regular exercise

the benefits are you will be healthy and less stressed and will be focused and let's not forget, a healthy body.

3. A task is _____ if it is important but does not need to be delt with immediately.

urgent

11. The three steps of managing a budget are _____, _____, and _____.

· Calculating all sources of income · Calculating all expenditures · Making adjustments to budget & lifestyle as needed

14. List three short-term physical symptoms of stress.

· Fast, shallow breaths · A faster heart Rate · Tightening of muscles in your shoulders, forehead, and the back of your neck · Cold and clammy hands and feet · A feeling of "butterflies" in your stomach · Physical illness such as diarrhea, vomiting, or frequent urination · Dry mouth · Trembling of your hands and knees

12. One type of financial aid is_____.

· Loans · Grants · Flexible payment plans · Scholarships · Work study programs

19. Describe two strategies you use to manage stress.

· Setting priorities · Keeping mind and body healthy · Learning how to say no occasionally · Simplifying day to day life

1. Describe three specific stress reduction techniques that work for you as an individual.

-Relaxing -Setting opportunities -Thinking positive

2. Name four foods you will try to eat more of to improve your health and three dietary substances you will try to minimize in your meals. Explain why.

-veggies, fish, leafy green veggies, citrus fruits and other fruits such as bananas, apples, and dried apricots. Some dietary substances I would minimize in my meals are spicy foods and bananas because they make my stomach hurt a lot.

5. For your body to receive the full benefits of exercise, you should work out at least ____times a week for ____ minutes at a time

3 times a week for 20-30min

8. According to the National Institutes of Health, most adults need _____ hours of sleep each night.

8

18. Why is it important to exercise regularly each week?

Because it helps you control your stress and it keeps your mind and body healthy.

10. By learning to _____and_____, you can avoid taking on any more debt than is necessary to complete your education.

Budget and Control your spending's

4. Which of the following is a good source of calcium?

C) Cheese

13. Name the two types of stress.

Distress and Eustress

1. The type of stress that causes positive reactions is referred to as_____.

Eustress

6. People who_____ regularly have more energy, have higher self-esteem, and are less stressed and tense.

Exercise