UCI Public Health 10

T/F: An individual should avoid and eliminate all empty calories foods from his or her diet.

False

T/F: Aside from some variation, there tends to be a right way to grieve

False

T/F: Compared to student living on campus, commuter students feel less stressed because they have fewer concerns and decisions to make

False

T/F: Grief is something you need to "get over" or "work through"; a strong will can help us move on

False

T/F: It is not possible to both keep a loss present in life and move forward with life and relationships in a healthy way

False

T/F: It's best to find a romantic partner while in college; otherwise, you'll never find one.

False

T/F: Loss refers exclusively to the death of family, friends, or pets

False

T/F: Not having health insurance is a good way to save money in college

False

T/F: Physical activity can only be used as a stress management strategy before or during stress.

False

T/F: Physical activity must take place at the gym and last at least 30 minutes to count.

False

T/F: Skipping meals is one of the best ways to eat healthy amounts of food.

False

T/F: The main reason people procrastinate is because they are lazy.

False

T/F: To start building emotional intelligence, start by focusing on relationship management and regulation.

False

T/F: if you separate ways with your high school friends during college, it's unlikely you'll have a strong relationship in the future

False

Depression is different from sadness because it typically involves:

Feelings of hopelessness and/or worthlessness

According to the course modules, which of the following is an appropriate way to address eating disorder behaviors with a friend or family member?

Focus on how the person feels.

Research has shown that spirituality in adolescence is inversely correlated to all of the following EXCEPT:

GPA

If you are on your parent's health insurance, your records will be sent to your parents

It depends, checking with your insurance company to see how they handle confidentiality issue is a good idea

Which of the following is NOT mentioned as a time-management strategy in the Time and Money-related stress module?

Try to multitask when possible

The first step in addressing procrastination is to:

Try to understand the patterns or reasons behind it.

Grief tends to be

Universal

Spirituality can be defined by any of the following EXCEPT:

attending religious services.

According to research cited in the course modules, heavy drinking and alcohol-related problems are consistently correlated to:

avoidant coping strategies.

A student decides not to apply for an on-campus position because she just knows she won't get it. This is an example of:

fortune telling.

Forgiveness means:

freedom from resentment or blame of others.

Research shows greater emotional intelligence is associated with all of the following EXCEPT:

greater number of friends.

Viewing challenges as opportunities, taking responsibilities for success and failures, and getting involved in causes or activities that matter to you are all ways to foster:

hardiness.

According to the course lessons, all of the following are examples of academic pressures EXCEPT

how your friends view your intellectual abilities

When conducting an ABC analysis, the items listed in the A column should be...

important and urgent

Asking a seemingly low-stress friend about her stress-management strategies would be considered a/an _________ coping strategy

information seeking

The three phases of Pranayama are:

inhalation, holding, exhalation

Believing the statement, "One person can have an impact on government policy and decisions" more closely aligns with a/an _____ locus of control.

internal

According to course modules, hostility is positively correlated to:

levels of negative stress

Spirituality has been linked to:

lower blood pressure. increased longevity. decreased anxiety or depression. improved immune function.

"I will read between 25 and 05 pages of the textbook tonight" is an example of what kind of goal?

range goal

______ would be an example of a fixed expense, while _______ would be considered a variable expense

rent, entertainment

Asking for help is a sign of

resilience and strength.

Discovering mastery in something, setting realistic goals and expectations, and forming caring bonds with others are all ways to build:

resilience.

Which of the following is the best example of a whole food?

scrambled eggs

An instructor reads over course evaluations at the end of the semester. She focuses on the negative feedback while ignoring the positive feedback. This is an example of:

selective abstraction.

"It could be worse;" "What a valuable lesson that taught me;" and "I am grateful." are all things you might hear a _________ say.

self-actualized individual

If Sunny is in the preparation stage of change,

she has brainstormed different ways to change up her sleep habits.

According to research described in the module, difficulty in identifying emotions is correlated with:

slower recovery after a stressful event.

When comparing nutrition labels, it's suggested you choose items with less:

sodium and added sugars

One main reason stress is linked to coronary heart disease, insulin-resistance, and diabetes is because...

stress can increase visceral fat accumulation

Talking to a friend about your stressors would be considered a/an _________ coping strategy.

support-seeking

Which of the following is best describes equanimity?

the ability to experience a thought without worrying, blaming, or labeling it as good or bad

Melatonin is:

the hormone that controls the sleep and wake cycles.

Sleep efficiency is determined by comparing ______ to _______.

the time spent sleeping; the time spent in bed

It is recommended that everyone exercise:

there are no recommendations around time of day.

You and your partner get into a fight and they give you the silent treatment for several days. This is an example of a/an...

unhealthy relationship

An example of a nutrient-dense food is:

vegetable juice

Covey suggests that one strategy for shifting outlook to mitigate stress is to put more time and energy into _______ than _______.

your circle of influence; your circle of concern.

Delegating is typically appropriate if:

your time is better spent on higher priorities and someone else can do it better

Pranayama is the practice of:

controlling the breath.

Under the Big_Five factor structure, the researchers found that people high on the personality category of openness tend to be...

creative and flexible in their thinking

We suggest using "I" statements to discuss differences with another person to avoid placing blame. Which of the following is the BEST example of an "I" statement?

"I feel anxious when the electricity bill is accidentally left unpaid"

You need to mail a package today and have class in a half hour. When you get to the post office, a long line of people is waiting and you think "This is going to take forever! I'll never make it to class on time." Which of the following is the best example of cognitive restructuring to cope with this daily hassle?

"It's important this package gets mailed today, and I can ask a classmate for notes if I miss anything."

Grief and stress tend to be magnified when:

1. It was human generated 2. The cause was known 3. The person was personally injured (physically or psychologically)

Someone experiences loss and grief when:

1. A loved one dies 2. A friend moves 3. A personal possession is destroyed or stolen 4. The ending of a job for a new position

Which of the following factors can hinder getting sufficient sleep?

1. Exposure to light or light-emitting devices 2. Caffeine consumption or nicotine intake 3. Alcohol consumption 4. A noisy or otherwise disruptive sleep environment 5. All of these

Which of the following would be an adaptive approach to coping with worries about the future?

1. Have a backup plan in case plan A doesn't work out. 2. Practice relaxation strategies to redirect focus. 3. Combat negative thoughts through cognitive restructuring. 4. Set aside a specific amount time to worry. 5. All of these.

Research has show that the more often people report feeling rushed, the more often they also experience or exhibit...

1. Higher irritability 2. Lower Quality of Life 3. Greater hostility 4. Less playfulness

Eating habits and stress are interconnected because:

1. It can be easy to delay meals, skip snacks, or reach for unhealthy foods when stressed. 2. Hunger can make you irritable, tired, or unable to focus, potentially leading to more stress. 3. Poor eating habits can further impair the immune system, which is already impacted by stress. 4. All of the above.

Within the description of psychological first aid, "Calm and Comfort" can refer to:

1. Meditation 2. Active listening 3. Deep breathing exercises 4. Support

You can infer from the course lessons that a few great ways to reduce stress are to:

1. Plan extra time for commuting 2. Communicate your living environment and communication style preferences with your roommates 3. Utilize campus resources, such as health and counseling services, recreation centers, and student clubs and organizations 4. Plan your life based on your priorities first

Assertiveness is based upon the assumption that every person has certain basic rights to...

1. Take your time in planning an answer or action 2. Say "no" without feeling guilty 3. Have your own opinions and convictions 4. Express your feelings

Forgiveness means:

1. forgiving one's self. 2. forgiving weakness in another person. 3. reconciling a relationship. 4. releasing one's self from an event or transgressor. 5. any of these; forgiveness means whatever a person needs or wants it to mean.

Exercise and the stress response share the common factor of:

1. increased heart rate. 2. increased breathing rate.

Which of the following can affect an individual's sleep?

1. nicotine 2. caffeine 3. alcohol 4. sedentary lifestyle

College students perceive and experience less stress and anxiety if they practice:

1. self-compassion. 2. effective time management. 3. successful conflict management. 4. realistic goal-setting.

Stretching can be done:

1. through yoga. 2. while watching TV. 3. while studying. 4. after a workout.

The U.S. Department of Health and Human Services recommends at least _____ minutes of physical activity each week.

150 minutes

According to recent research cited in the course modules, about ____ of full-time college students have smoked a cigarette in the past year.

20%

The conditions involved in bereavement include all of the following EXCEPT:

A funeral or mourning ritual

If you are experiencing an intense wave of fear resulting in shortness of breath, racing heart, trembling, and/or sweating, you might be experiencing _______.

A panic attack

Mourning is different from grieving because mourning involves:

A tradition, ritual, or practice

The main difference between Progressive Muscle Relaxation (PMR) and Autogenic Relaxation (AGR) is:

AGR involves relaxing the body by relaxing the mind, while PMR involves relaxing the mind by relaxing the body.

Poor sleep is a predictor of which of the following?

Absence due to illness

During which stage of the Transtheoretical model does relapse occur?

Action

Which of the following best defines the term cognitive distortion?

An exaggerated or inaccurate automatic thought.

Asking a mentor for feedback on a grad school application is an example of ______ social support.

Appraisal

Which was NOT advice from Johnson's book The Present?

Ask for help

Which relaxation technique is based on one's ability to respond to the mind's suggestions?

Autogenic Relaxation

A student isn't asked out on a second date and to combat negative thoughts, thinks through supporting and contradicting evidence for the automatic thoughts and generates more balanced thoughts around this event. This is an example of which cognitive strategy?

Cognitive restructuring

Which relaxation technique is MOST likely to require the use of equipment?

Biofeedback

The three Cs of hardiness include:

Challenge, Commitment, Control

Which of the following would NOT be an adaptive approach to coping with academic stress?

Completing easier homework and putting off difficult homework

The DESC model can be used when your needs aren't being met or you want to provide feedback to another person. DESC stands for...

Describe, Express, Specify, Consequences

According to the course modules, the first step in creating and following a budget is to...

Determine one's income and the sources of income

Which of the following is an example of chronic stress?

Facing ongoing discrimination, serving as a caregiver for a sick or aging loved one, financial strain or poverty, persistent health issues

T/F: 100% fruit juice is an equivalent alternative to eating fruit.

False

T/F: A little grief is normal and okay, but only for awhile

False

Which of the following can be effectively treated with therapy and/or medication?

Depression, Anxiety, PTSD, Addiction

Stress can lead to chronic inflammation. Chronic inflammation has been linked to which of the following health issues?

Depression, obesity, stroke

Which of the following strategies can help contribute to better sleep?

Engage in sufficient physical activity

Which of the following is NOT a way to appraise the quality of a source of health information?

Ensure the recommendations are offered both online and in print form.

According to the course modules, which of the following is an effective strategy for addressing procrastination?

Establish a reward system for accomplishing each small step

Esther knows she could eat healthier, but is waiting for the time to be right when her friends start to eat healthier, her stress levels decrease, and her weight starts to increase. These factors would indicate that:

Esther has an external locus of control.

Which of the following shows the steps involved in cognitive restructuring

Identify situation, name emotions, identify automatic thoughts, gather supporting evidence, gather contradicting evidence, create more balanced thought

You're considering minoring in public health, but want to learn more about how this applies to other fields. You invite a professional from the department of health out for coffee to simply learn more about their day-to-day responsibilities to determine if this is something you could see yourself doing. This is an example of ______ social support.

Informational

Through your campus Student Parent Help Center, you apply for and secure a grant to help pay for childcare. This is an example of ______ social support.

Instrumental

Which of the following is NOT a way to combat perfectionism?

Intentionally make errors on high-stakes tasks

Which of the following is FALSE regarding optimism?

It allows people to avoid stressors or experience stress

Which of the following is an example of a coping resource?

Knowledge, Individual strengths, Access to health care services

Less than half of the people in the US who live with a mental health diagnosis or concern receive treatment. Which of the following is a common reason for lack of treatment?

Lack of access to treatment facilities and services, particularly for minorities

Which of the following is a clear characteristic of an abusive relationship?

Limiting access to others

A(n ) _____________ strategy may help relieve stress initially, but often creates additional, unnecessary stress in the long-term; a(n ) _____________ strategy helps you deal effectively with stressful events and eventually contributes to your overall wellness.

Maladaptive; adaptive

Ongoing and excessive stress can impact sexual and reproductive health in which of the following ways

Male fertility, arousal problems, female fertility, birth weight

__________ is the state of being attentive to and aware of what is taking place in the present.

Mindfulness

Sumaya keeps thinking about something she said in class this week over and over and can't seem to focus on anything else. Sumaya's tendencies demonstrate her _______________.

Perseverative thoughts

Physical distance from family and friends while in college leads to

No prescribed communication changes; it's different for everyone

Most people go through the following ordered stages of grief:

None of the above, it is unique for everyone

Which of the following best describes the organization and focus strategy of the four categories of time management strategies?

On Sunday nights, Sarah cleans and organizes her desk and cleans her room; she finds that this helps make her environment conducive to clearer thinking.

A student forgets to turn in his homework and, when the instructor will not accept it late, believes the instructor is responsible for his lowered overall grade. This is an example of which category of emotion regulation?

Other-blame

Is a type of anxiety that develops in response to emotionally distressing events like combat, an accident or disaster, or an assault

Post-traumatic Stress Disorder

According to the course modules, which of the following is an appropriate way to address substance misuse behaviors with a friend or family member?

Provide specific examples of ways the substance led to a problem.

The first step in discovering more effective stress management strategies is to _________.

Recognize stress symptoms and triggers.

Which of the following would be the best example of a mnemonic?

Remembering "Never Eat Soggy Waffles" for the four cardinal directions north, east, south, west

According to the course modules, which of the following would not help you reduce your expenses?

Replace homemade meals with restaurant food throughout the week

Which of the following best describes the evaluation strategy of the four categories of time management strategies?

Sarah has discovered that the best time for her to work on big picture tasks that take a lot of cognitive energy is during the early morning time

Which of the following best defines academic stress?

School-related demands that strain, exhaust, or exceed a student's available resources or skills as perceived by the student

Experiencing physical symptoms as a result of stress without a medical explanation is also referred to as:

Somatization

According to the course modules, which of the following is NOT a strategy for effective group work?

Take the lead and assign support roles to the others

If you know that your weekly lab reports take approximately 8 hours each per week, you could allocate this time by marking chunks of time in your planner throughout the term. This strategy is known as:

Time blocking

T/F To help prevent relapse, it is recommended that a person try out new coping strategies in various contexts and in response to various sources of stress.

True

T/F: After a loss, most people naturally recall and focus on positive and good memories over the unpleasant memories

True

T/F: Keeping a gratitude journal is a great way to increase Subjective Well-being.

True

T/F: Perceived stress predicts disturbed sleep more reliably than drug or alcohol use, exercise frequency, sleep schedule, or electronics use

True

T/F: Safe sex practices are more important during casual hook-ups

True

T/F: Some county health departments, student health centers on campus, and non profit clinics offer services at a sliding-scale fee

True

T/F: Type A behavior is a possible risk factor for cardiovascular disease.

True

T/F: Waking up and going to bed at the same time each day can lead to better quality sleep.

True

T/F: When grieving, it's common to feel despair at one moment and hope the next.

True

T/F: You will get the maximum benefit by varying your workouts to prevent your body from adjusting to a particular routine.

True

An approach goal is preferable to an avoidance goal because with an avoidance goal, a person is ______.

Working away from an undesired end state.

A bedtime routine should NOT include the following:

a computer

The term "whole grain" is defined as:

a grain containing 100% of its original kernel—the bran, germ, and endosperm.

Going out drinking with friends instead of studying to relieve academic stress related to an upcoming test could be considered ________

a maladaptive strategy

Practicing self-forgiveness or positive self-talk during stressful situations is an example of using the ________ category of the four A's of coping

accept

Adjusting to and accepting life's changes and ups and downs would be considered a/an ________ coping strategy.

accommodation

Yoga is particularly beneficial for stress management because it incorporates many effective techniques. These would include all of the following EXCEPT:

aerobic exercise

Subjective Wellbeing (SWB) is based on two states; they are __________ and ___________.

affective and cognitive

All are warning signs of prolonged grief reactions EXCEPT:

an extreme need to be occupied with activities

The best place to practice mindfulness is:

anywhere, depending on the exercise.

A stronger internal locus of control is associated with:

better mental health.

I statements are intended to be free of _______, ________, and ______.

blaming, judging, and criticizing

A student spends the day thinking about the scores he earned at a gymnastics tournament and the mistakes he shouldn't have made. This thinking best describes:

brooding.

Logan has pessimistic tendencies and tends to expect the worst. However, Logan's friends noticed that Logan actually seemed more satisfied with their basketball game than everyone else, despite Logan's pessimistic views on the game. This scenario demonstrates which of the following concepts?

defensive pessimism

According to the course modules, hostility is defined as:

dislike, distrust, or negativity toward others

Locking one's self on the bathroom to avoid interacting with a confrontational roommate would be considered a/an _________ coping strategy

escape

Taking some time each day for relaxation or doing something you enjoy is...

essential

Approaching graduation, an individual says to himself, "I don't have much control over what happens in life, or in the direction my life is headed." Based on this statement, he likely holds a/an ____ locus of control.

external

Trust in ourselves, trust in a higher power or trusting that things workout all fall under the tenet of spirituality or mindfulness called:

faith

A ______ goal is focused on skill development or personal growth, while a ______ goal is focused on a measurable outcome or comparison to others.

mastery goal; performance goal

Establishing agreed-upon chores with a roommate to keep the apartment tidy would be considered a ____________ coping strategy

negotiation

Mindful meditation involves:

noticing senses or emotions in the moment.

Setting lofty goals would be an example of _______, while evaluating one's own performance as being substandard would be an example of _______.

perfectionistic strivings; perfectionistic concerns

Research shows that positive relationships and social support are associated with all of the following EXCEPT:

pet ownership

Research has shown meditation can improve all of the following EXCEPT:

physical fitness.

Abusive relationships are centered around _________ and ________

power, control

Planning and writing out a study schedule would be considered a/an _______ coping strategy.

problem-solving

John Henryism can be an adaptive and resilient coping style if the individual has:

professional and educational opportunities, knowledge of coping skills, adequate social support and resources, access to medical and psychological services