Stress Management - HES 351 Final
Experts suggest you put away this much money from your monthly income in savings? 1% 3% 5% 10%
10%
How many calories equal one pound of fat?
3500
How many calories per gram do carbohydrates yield? 4 9 7 6
4
What percentage of doctor's office visits are related to stress? 80% 60% 40% 70%
80%
How many calories per gram do fats yield? 4 7 9 6
9
This eating disorder is often associated with consuming a large amount of food and then purging? Anorexia Bulimia Overeating Overconsumption
Bulimia
By and large, spirituality and religion are basically the same thing? True False
False
Multi-tasking (e.g., eating, talking on the cell phone, and driving) is an effective means to managing your time? True False
False
Sleep is an effective relaxation technique? True False
False
Which of the theoretical models is based on the psycho-mind or holistic approach? Pert Borysenko Pastuer Gerber
Gerber
This phase of diaphragmatic breathing offers a short pause before the next inhalation? Phase I Phase II Phase III Phase IV
Phase IV
A commonly held belief about diaphragmatic breathing is that breath has a spiritual quality to it? True False
True
Abdominal breathing (also known as diaphragmatic breathing) is known to help relieve the symptoms of chronic pain? True False
True
Anger is an energizing emotion, fear is an energy draining emotion? True False
True
Eating a variety of foods and adding "color" to your plate is the best way to ensure that one is obtaining a multitude of vitamins and minerals? True False
True
Emotional stress is thought to be the primary cause of insomnia? True False
True
Food can either enhance or suppress the immune system? True False
True
Hans Selye is considered by many as the father of the study of stress? True False
True
In order to lose one pound of fat a week, one would have to create a 500 calorie a day deficit? True False
True
Kirlian photography demonstrates the electromagnetic energy surrounding matter? True False
True
Non-verbal language is believed over verbal language when the two seen to contradict each other? True False
True
Reticular Activating System (RAS) is the bridge joining the mind and the body as one? True False
True
The vegetative level of the brain is thought to be the most primitive of the three levels? True False
True
Time management is best defined as the ability to prioritize, schedule, and execute personal responsibilities to personal satisfaction? True False
True
World Health Organization calls stress a "global epidemic?" True False
True
These are the requirements for diaphragmatic breathing to be most effective? a private place, music, and aromatherapy music, a comfortable position, and aromatherapy a comfortable position, concentration, and visualization a comfortable position, concentration, and music
a comfortable position, concentration, and visualization
Placebos and nocebos are based on? a subtle anatomical feature of the heart belief systems a layer of subtle energy surrounding the body medical evidence
a layer of subtle energy surrounding the body ????? maybe
Depression is? a cause of unresolved anger a possible by-product of anger and fear a result of uncontrolled fear neither a result of anger nor fear
a possible by-product of anger and fear
Cognitive restructuring is a term best described as? a rethinking process of a stressor a decision process to take immediate or postponed action a confrontation of a stressor a Pollyanna approach toward a stressor
a rethinking process of a stressor
When released, this substance returns the body to homeostasis? cortisol acetylcholine norepinephrine aldosterone
acetylcholine
Hans Selye listed this as the first stage of the General Adaptation Syndrome: exhaustion termination resistance alarm
alarm
Holistic stress management is? integrate, balance, and harmonize all aspects of mind, body, spirit, and emotions unite the conscious and unconscious minds live in the present moment all of the above
all of the above
The complexity of one's personality is thought to be shaped by? personal experiences social influences genetic factors all of the above
all of the above
Assertive skills would include which of the following? use of "I" statements learning to say "No," and not feel guilty respond rather than react all the above
all the above
Tips for financial freedom include which of the following? freeze credit cards keep a spending journal consolidate your debt all the above
all the above
This illness is NOT considered a nervous system-related disorder? bronchial asthma irritable bowel syndrome migraine headaches allergies
allergies
This relaxation technique redirects blood flow in the body? autogenics progressive muscular relaxation (PMR) Guided imagery Rainbow therapy
autogenics
The four stages of cognitive restructuring are? awareness, evaluation, reappraisal, and adoption awareness, acceptance, adoption, and reappraisal awareness, reappraisal, adoption, and evaluation awareness, reappraisal, adoption, and acceptance
awareness, reappraisal, adoption, and evaluation
This is the suggested order to reconstruct negative thoughts into positive ones? appraise, adopt, reappraise, evaluate evaluation, awareness, reappraisal, evaluate awareness, reappraise, adopt, evaluate awareness, evaluate, adopt, reappraise
awareness, reappraise, adopt, evaluate
Of the following parts of one's personality, which is thought to be most greatly influenced to cope with stress? attitudes beliefs behaviors values
behaviors
The purpose of a relaxation technique is to? return the body to homeostasis engage the Parasympathetic Nervous System both a and b reverse the signs of aging
both a and b
In terms of women, stress, and nutrition, this food substance is thought to be responsible for benign lumps in the breast: caffeine aspartame MSG hydrogenated oils
caffeine
The correct sequence for a stress-management technique to address spiritual well-being is? grounding, centering, emptying, and connecting centering, emptying, grounding, and connectiong emptying, grounding, centering, and connecting connecting, grounding, centering, and emptying
centering, emptying, grounding, and connectiong
This type of stress is most commonly associated with illness and disease? eustress chronic stress acute stress neustress
chronic stress
This theory of behavior was tested by training dogs with a ringing bell?
classical conditioning
The following is a time management technique that groups responsibilities together? clustering boxing time mapping prioritization
clustering
The process wherein the message is translated, dissected, analyzed and interpreted by the listener is known as:
decoding
Which of the following is NOT a physiological effect of physical exercise? decrease serum levels of cholesterol and triglycerides decreased percent body fat greater sense of overall well-being decrease in quality of sleep
decrease in quality of sleep
This is the suggested order to make positive behavioral changes through the behavioral modification model: denial, evaluate, awareness, desire, cognitive restructuring, substitution denial, awareness, desire, cognitive restructuring, substitution, evaluate denial, desire, awareness, cognitive restructuring, substitution, evaluate denial, evaluate, desire, awareness, cognitive restructuring, substitution
denial, awareness, desire, cognitive restructuring, substitution, evaluate
Which the following management styles is considered to be positive? withdrawal surrender dialogue hostile aggression
dialogue
A person with a high self-esteem would exhibit all of the following traits EXCEPT? connectedness empowerment doubt mentor
doubt
Based on her work involving neuropeptides, neurophysiologist Candace Pert suggests the following hypothesis? emotions can suppress or enhance the integrity of the immune system subtle energy is a manifestation of neurochemical reactions thoughts are a consequence of neurochemical agents we are a mind in a body
emotions can suppress or enhance the integrity of the immune system
According to Borysenko's Immune Activity Matrix, cancer would fall into which category? endogenous over-reaction exogenous over-reaction endogenous underreaction exogenous underreaction
endogenous underreaction
This substance is released as an immediate response to stress? thyroxine cortisol acetylcholine epinephrine
epinephrine
This stress is considered "good" stress distress mistress eustress neustress
eustress
According to Borysenko's stress and disease model, the common cold is regarded as an? endogenous over-reaction endogenous under-reaction exogenous over-reaction exogenous under-reaction
exogenous under-reaction
The helpless-hopeless personality is most closely associated with this factor? external referencing internal locus of control internal referencing external locus of control
external locus of control
Codependent behavior deals mostly with this basic fear? fear of rejection fear of the unknown fear of dying fear of success
fear of rejection
Reframing, in the form of positive affirmations: helps to balance negative, self-talk is an example of self-talk is an example of Pollyanna thinking helps to balance rational and irrational thoughts
helps to balance negative, self-talk
This Type A characteristic is thought to be most closely related to coronary heart disease? polyphasia hostile aggressive behavior competitive anxiety ultra time consciousness
hostile aggressive behavior
All of the following are colors (manifestations) of fear EXCEPT? worry impatience suspicion doubt
impatience
All of the following are recommended to help boost one's immune system EXCEPT: decrease your consumption of alcohol avoid genetically modified organisms drink proper amounts of water increase your consumption of protein
increase your consumption of protein
In the theory of Athletic Conditioning or FITT principle, what does the "I" stand for?
intensity
The following is said to be true about diaphragmatic breathing? inhibits parasympathetic drive long pauses help increase the heart's reverberation to relax breathing through the mouth is more effective than the nose it is used in conjunction with several other relaxation techniques
it is used in conjunction with several other relaxation techniques
Which of the following is NOT in the sequence of the fight-or-flight response? brain receives and deciphers stimuli from one of the five senses limbic system releases ACTH from the hypothalamus body returns to homeostatsis when the threat is gone body stays keyed up until the threat is over
limbic system releases ACTH from the hypothalamus
Which of the following neurochemicals is thought to promote sleep? cortisol epinephrine serotonin melatonin
melatonin
The holistic wellness paradigm is based on the integration, balance, and harmony of these four components: mind, body, spirit, and environment sleep, nutrition, exercise, and friends mind, body, spirit, and emotions home, work, play, and family
mind, body, spirit, and emotions
This behavioral theory is based on the admiration of mentors?
modeling conditioning
The ability of a muscle or muscle group to exert sub-maximal effort over a sustained period of time is defined as? muscular endurance muscular strength flexibility none of the above
muscular endurance
The ability of a muscle or a muscle group to exert maximum amount of force in one effort is referred to as? muscular endurance muscular strength plyometrics range of motion
muscular strength
The human brain is divided into three levels. This level is where rational thought processing occurs? limbic level vegetative level none of the above neocortical level
neocortical level
The exploder would exhibit all of the following characteristics EXCEPT? not returning phone calls violent behavior road rage excessive swearing
not returning phone calls
Regarding stress management, the wellness paradigm suggests that? the whole is equal to the sum of the parts the Newtonian view of medicine is wrong one should address the causes and the symptoms of stress equally one should address the mental, emotional, spiritual, and physical aspects of well-being
one should address the mental, emotional, spiritual, and physical aspects of well-being
This theory utilizes rewards and punishment to alter behavior? classical conditioning operant conditioning modeling conflict resolution
operant conditioning
All of the following are colors (manifestations) of anger EXCEPT: frustration resentment jealousy paranoia
paranoia
In terms of Type A behavior, polyphasia is best described as? performing several tasks at one time perceiving too many people as threats constantly looking at your watch speaking too fast and finishing people's sentences
performing several tasks at one time
In time management, the Pareto principle has to do with? prioritizing responsibilities executing responsibilities scheduling responsibilities all the above
prioritizing responsibilities
This relaxation technique is performed by contracting a muscle and then allowing it to relax? mental imagery progressive muscle relaxation (PMR) massage therapy autogenics
progressive muscle relaxation (PMR)
Other names for cognitive restructuring include all EXCEPT: reframing reappraisal recognition attitude adjustment
recognition
This behavior is an example of assertiveness: responding to situations rather than reacting to them posturing yourself in conversation with weight unequally distributed manipulating factors in your environment to go in your favor telling someone to "get lost" who accosts you in public
responding to situations rather than reacting to them
Which of the following Chakras represents "safety and security?" naval crown root brow
root
Excess amounts of these foods are thought to augment the stress response? refined sugar, salt, and iron salt, refined sugar, and caffeine iron, salt, and calcium salt, refined sugar, and potassium
salt, refined sugar, and caffeine
"Cutting" is an example of this mismanaged anger style? self-punishers exploders underhanders somatizers
self-punishers
The correct order for the Information-Processing Model is? feedback system, cognitive/behavioral output, sensory manipulatiomn, sensory input sensory input, sensory manipulation, cognitive/behavioral output, feedback system sensory manipulation, sensory input, cognitive/behavioral output, feedback system cognitive/behavioral output, sensory manipulation, sensory input, feedback system
sensory input, sensory manipulation, cognitive/behavioral output, feedback system
A decrease in this hormone is thought to be related to symptoms of depression? serotonin human growth hormone estrogen DHEA
serotonin
Aromatherapy would be an example of utilizing which of the five senses? sight sound smell touch
smell
Psychophysiology is best defined as? interactions with idiots unmet expectations most stress is brought on by things outside of our control stress response is a mind-body phenomenon
stress response is a mind-body phenomenon
The Connecting process in spirituality is related to which season? summer autum winter spring
summer
This is considered to be the most painful or stressful of the four steps in the soul growth process? the emptying process the centering process the connecting process the grounding process
the emptying process
This process is one where insight and enlightenment may occur? the emptying process the centering process the grounding process the connecting process
the grounding process
The stress response initially involves this system? the cardiovascular system the digestive system the renal system the limbic system
the limbic system
This is the reason why people who are stressed are vulnerable for nutrient deficiency: they eat too fast and don't absorb nutrients they don't eat enough calories to absorb nutrients they don't restore essential nutrients both a and b are correct
they don't restore essential nutrients
Another name for negative thoughts is often referred to as toxic thoughts? True False
true
Which of the following personalities is dominated by an adventurous spirit such as sky divers, rock climbers, etc.? Type R personality Type A personality hardy personality survivor personality
type R personality
Passive-aggressive behavior would be an example of which of the four mismanaged anger styles? self-punisher somatizer underhander exploder
underhander
The use of sarcasm would be a mismanaged anger trait exhibited by? underhanders somatizers self-punishers exploders
underhanders
Non-verbal communication includes all of the following EXCEPT: postures facial expressions touch use of profanity
use of profanity
Current research suggests that these vitamins might be the most vulnerable to depletion through the stress response? vitamin A and B vitamin B and C vitamin C and D vitamin D and E
vitamin B and C
Which of the following nutrient is the most important in that your body can only live a day without? carbohydrates vitamins minerals water
water
The following can be accurately stated about the gender difference of anger? studies show no significant correlation between anger and breast cancer studies show that men harbor feelings of guilt after anger explosions women tend to have less anger related symptoms than men women not only express anger differently, they have different stressors
women not only express anger differently, they have different stressors
