Health 101

No matter how many things went wrong, the manger of the marketing department seldom showed frustration or anxiety. As deadlines approached, the manager usually remained calm and focused. The scenario describes an individual with a Type --- personality.

B

Which of the following statements about stress and health is true?

More than 70% of the general population suffer from stress-related symptoms.

A driver who has gone 24 hours without sleep is as impaired as a driver who is legally drunk.

True

Social interactions can be both a buffer against and a cause of stress.

True

The body has the same physical reaction in response to a physical or psychological stressor.

True

An individual with a --- personality holds back feelings and has exaggerated responses to minor stressors.

Type C

Some behaviors, such as crying or openly expressing anger, may be deemed more appropriate for one sex than for the other. This is referred to as

a gender role.

Being informed that you got a good grade on an exam would be an example of

a type of stressor.

The endocrine system secretes hormones into the

bloodstream

Endorphins are pain-inhibiting hormones released by the

brain

When confronted by a classmate who had been bullying him, Alex felt his breathing increase and his heart pounding as he decided to hold his ground. This type of reaction is called

fight-or-flight.

To appropriately manage stress, you may want to limit the intake of caffeine, because it is a

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

Cameron achieved stress reduction through meditation. She is focusing on --- to develop her spiritual wellness.

moments of relaxation

What is the hormone-like substance that appears to translate stressful emotions into biochemical events that can affect the immune system?

neuropeptide

As Samantha went through the --- sleep cycle, she experienced a decrease in blood pressure; slowing of heart rate and respiration; growth hormone release; slow and even brain wave patterns; and a decrease in body temperature.

non-rapid eye movement

Even though organized religion is the most common source for spiritual wellness, other sources that can provide healthy spiritual meaning and purpose include all of the following except

organizations that manipulate your perspective.

During REM sleep, the muscles in the limbs relax completely causing temporary

paralysis.

The --- division of the autonomic nervous system is engaged when the body is relaxed.

parasympathetic

The part of the autonomic nervous system that is in control when an individual is relaxed is the --- division.

parasympathetic

During the return to homeostasis, the --- of your autonomic nervous system takes control to halt the stress response.

parasympathetic division

When a deadline is approaching, Eric remains calm and collected, but Chris becomes frustrated and irritable. This illustrates difference in

personality

As much as Steve tries to control his response to stressors, he understands that emotional responses are influenced by his

personality.

Since returning from military combat six months ago, Veronica has experienced psychological problems characterized by nightmares, flashbacks, and diminished capacity to express emotions. Veronica is experiencing

post-traumatic stress disorder (PTSD).

An interaction between the nervous system and the endocrine system affects the immune system. The study of the interactions among the three systems is called

psychoneuroimmunology.

Erin is having a challenging time focusing in her health class because she does not find the instructor engaging. Which strategy would demonstrate that she is managing her stress through thinking and acting constructively?

raising her hand and asking insightful questions

Despite there being no cure for tension headaches, an individual can obtain relief by taking over-the-counter pain killers, having a massage, taking a shower, or

resting.

To stay positive, Rebecca is incorporating a technique called ---. By doing this, she will change her inner dialogue and talk to herself in the same way she would to a loved one.

self-talk

Almost every night, Rick's roommate appears to stop breathing while he sleeps. Rick mentioned 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 apnea.

The section of the peripheral nervous system responsible for voluntary motor function and sensory information is the --- nervous system.

somatic

Social support, helping people, developing a set of guiding beliefs, and moments of relaxation such as meditation are all factors that contribute to --- wellness.

spiritual

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?

starting an accelerated MBA program

Any physical or psychological event or condition that produces a stress response is called a(n)

stressor.

Ian's stress log indicates he is a comfort eater. He feels that talking to various other people with the same problem will help him the most. Ian should visit a

support group.

The --- division of the autonomic nervous system is active during times of arousal, including exercise or an emergency.

sympathetic

To reduce stress and improve their balance, a group of sorority sisters participated in a session of ---, which is a form of martial arts characterized by a series of slow flowing movements.

tai chi

Regan is an individual who wants to help others as much as possible, and her friends and family look to her for support and guidance. However, Regan is stressed by the overwhelming demands on her time. She needs to ---, prioritize, and set realistic goals to reduce stressors.

take control

The homeostatic sleep drive is controlled by

the buildup of a chemical by-product of brain activity.

Rodney clears his schedule so that he will have no interruptions as he focuses on his paper. But as he goes to silence his cell phone, he receives text from his fraternity brother. An exchange of messages with all the members of the fraternity ensues. This type of communication illustrates a(n) --- social network.

virtual

Sara took a --- class at the recreation center that involved maintaining a series of postures such as stretching, balancing, and coordinated breathing.

yoga

Which of the following are examples of environmental steesors?

• Acts of urban violence • Intrusive noises • Natural disasters

Which of the following is true about sleeplessness and job or school performance?

• American culture seems to reward people who work long hours. • Staying up all night to write a paper can hinder learning. • Cramming all night before an exam can interfere with memory.

Which of the following statements are true of social support?

• College students who have strong social support are less distressed by their cramped living quarters than those who go through life alone. • Having the support of friends and family members seems to contribute to the well-being of the mind and body.

Which of the following are ways in which eating affects stress levels?

• Eating is psychologically rewarding. • Eating produces feelings of satiation. • Eating provides nutrients needed to maintain the body.

How does exercise benefit your body?

• Exercise helps one maintain a healthy body and mind. • Exercise stimulates the birth of new brain cells. • Exercise reduces many of the negative effects of stress.

As cortisol and epinephrine are released during a stress response, which of the following occur?

• Hearing and vision become more acute. • Perspiration increases to cool skin. • Heart and respiration rates accelerate.

Which of the following remarks about insomnia are accurate? (Select all apply).

• Insomnia is a sleep disorder characterized by persistent difficulty falling asleep and staying asleep. • Common causes of insomnia include high caffeine intake before bedtime and medical problems.

What are reasons that effective stress management is important?

• It enhances psychological health. • It helps prevent serious diseases.

During a weekly floor meeting, the RA brought in a staff member from the student health center to talk about tobacco use. Which of the following reasons did students most likely give for smoking as a stress reliever?

• It relaxes you. • It helps you concentrate.

Opioids are psychoactive drugs that are generally counterproductive in relieving stress. Which of the following are also true of opioids?

• Many users become dependent on opioids. • Tolerance to opioids develops quickly.

Individuals with a hardy or optimistic personality view potential stressors as which of the following?

• OPPORTUNITIES • CHALLENGES

Which of the following are examples of habits associated with healthy behaviors that are part of some paths to spiritual wellness?

• Refraining from smoking • Limiting alcohol consumption • Limiting consumption of meat

What statement about sleep is true?

• Resting and relaxing can be restorative. • Worrying about sleeplessness can make it more difficult to fall asleep.

Which of the following are examples of stressors?

• TAKING A FINAL EXAM. • PLANNING A WEDDING. • MAKING A PUBLIC SPEECH.

Which of the following statements are true concerning expections?

• The fewer expectations you have, the more you can live spontaneously and joyfully. • Activities structured by defined expectations reduce the opportunity for free exploration. • Meeting the expectations others have of you can be futile.

Which two systems of the body are responsible for releasing hormones that regulate physical responses to stressors?

• The nervous system • The endocrine system

Which of the following are influenced by hormones?

• The release of pain-inhabiting chemicals called endorphins • Increased perspiration in response to a threat • Metabolism

What are common stressors for a majority of college students?

• academic stress • financial concerns • interpersonal stress

Which of the following are characteristics of the Type C personality?

• difficulty expressing emotions • anger suppression

Which are beverages that tend to disrupt sleep?

• energy drink • alcoholic drink • coffee

Which of the following hormones are released by the adrenal glands during a stress response?

• epinephrine • cortisol

Which of the following have been linked to the effects of stress on the immune system?

• flare-ups of chronic diseases • asthma and allergy attacks • vulnerability to colds

Which of the following commonly result from sleep deprivation?

• lack of concentration • headaches • irritability

What are some effects of belly laughing?

• lowered blood pressure • diminished pain

Which of the following are potential triggers for migraine headaches?

• menstruation • fatigue • bright light

According to the model of connectedness proposed by Schwartz, biofeedback techniques enable people to do which of the following?

• moderate their own physiological functions • gain awareness of their physiological functions • manage their stress

Melanie's research paper for biology will be due at the end of the month. Melanie knows that if she waits until the last week, she will not produce her best work. What steps can Melanie take to mange her time and get the paper done before the deadline?

• set priorities • budget enough time • set realistic goals and write them down

Which of the following are examples of counterproductive coping strategies?

• smoking • drinking alcohol • eating junk food

Rapid chemical reactions throughout the body allow you to respond quickly to danger or stress. Which two systems are responsible for this reaction?

• the endocrine system • the nervous system

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

A STRESS RESPONSE

Which of the following scenarios is an example of a situation that would likely cause distress instead of eustress?

A freak blizzard in April keeps you from going on spring break.

Steve has chronic insomnia. In order to overcome it, he needs to

Discover the cause of his poor sleep.

If the stressor is too great or persists too long, the body moves into the ---- phase, the last phase of the general adaptation syndrome.

EXHAUSTION

Only negative life changes are a source of stress.

False

Why is the fight-or-flight reaction often inappropriate in the modern world?

Many of today's stressors do not require a physical response.

Dreaming occurs during

REM sleep

Ingesting beer, wine, and mixed drinks to deal with stress places you at risk for all the short and long term problems associated with

alcohol abuse.

The sympathetic division is active during times of

arousal.

Thy sympathetic division is active during times of

arousal.

A --- headache is an extreme headache that is characterized by intense pain in and around one eye and that usually appears up to three times each day over a period of several weeks or longer.

cluster

As a semester progressed, Latoya was experiencing several internal stressors regarding her roommate and did not want the situation to get out of control. While walking with her roommate back from class, Latoya respectfully and assertively addressed her concerns. Latoya demonstrated how to effectively

communicate.

Wanda is working on a project with two classmates and is caught in the middle of their dispute over how to approach it. Both classmates have great ideas with valid hypotheses. The deadline for the project is one week away. Which of the following is a problem-solving technique that Wanda can use to effectively resolve the issue?

considering alternative solutions.

Minor setbacks, such as not having enough milk for breakfast or finding the treadmills at the health center all occupied, can impose brief but frequent stressors. These --- can be a hindrance to an individual's overall wellness.

daily hassles

What is recommended for making a room a good sleep environment?

darkness

Peak concentrations of stress hormone occur in the

early morning.

The brain releases --- to inhibit pain in the event you are injured.

endorphins

Traffic jams and working in crime-related areas have an impact on an individual's stress level. These are examples of --- stressors.

environmental

The homeostatic sleep drive is strengthened by

getting up early in the morning.

Tension, migraine, and clusters are all forms of

headaches.

Amelia's professor likes to be in control and is detail-oriented, extremely impatient, and at times hostile. Based on his personality, Amelia's professor is most susceptible to which of the following?

heart disease

The use of alcohol and tobacco, overeating, and expressing hostility are example of --- behavioral responses to stressors.

ineffective

When we set goals that are too stringent or unrealistic, we have trouble attaining our goals, and our self-esteem is damaged. This is an example of a(n) --- stressor.

internal

The main function of the autonomic nervous system is to control --- functions.

involuntary

The most important aspect of a successful stress management plan is to

learn to listen to your body.

Margaret has discovered that spirituality provides an ethical path to personal fulfillment. She understands that spiritual wellness is about living according to values. All the values below are significant to spiritual wellness except

making choices based solely on the perspectives of social networks.

Shoring up support networks; improving your communication skills; developing healthy eating, exercise, and sleeping habits; and learning to identify and moderate individual stressors are all steps to --- the stress in your life.

manage