Stress Management: Test 3
"Energy breathing" is a special technique where you visualize: Select one: A. breathing air into your head and feet. B. that you breathe in white light energy that surrounds you. C. that you are a hot air balloon rising with each breath. D. that you are a sailboat floating away with each breath.
A
All of the following are benefits of relaxed breathing, except: Select one: A. improvement of mental clarity. B. decreased muscle tension. C. increased resting heart rate. D. increased oxygen capacity to the lungs.
C
Anxiety breathing is: Select one: A. when a person breathes very fast. B. when a person breathes too slow. C. when a person holds his or her breath. D. no such thing as anxiety breathing.
C
Repeating the word "Om" would be considered a: Select one: A. tratak. B. meru. C. mantra. D. nadam.
C
The entrainment theory of music therapy suggests that the human body is like a radio transformer, in that it receives (absorbs) as well as emits oscillations. Select one: True False
true
True or False? Abdominal breathing is known to help relieve the symptoms of chronic pain. Select one: True False
true
Which is not considered one of the "three P's" of time management? Select one: A. Punctuality Incorrect B. Planning C. Pacing D. Priorities
A or C?
Which well-known singer/songwriter documented the use of music therapy as a healing modality for a chronic illness? Select one: A. Mick Jagger B. Naomi Judd C. Tony Bennett D. Joan Baez E. Dar Williams
B
"What is the sound of one hand clapping?" is known in meditation circles as a: Select one: A. mantra. B. koan. C. nadam. D. tratak. E. bad Bart Simpson joke.
B
Experts suggest you put away how much money from your monthly income in savings? Select one: A. 1% B. 3% C. 5% D. 10%
D
Forgiveness is considered an effective coping technique, because it helps to reduce stress by: Select one: A. relinquishing control of anger. B. releasing toxic thoughts. C. subsiding feelings of victimization. D. releasing toxic thoughts and subsiding feelings of victimization. E. All of these are correct.
E
Which of the following is not a benefit of diaphragmatic breathing? Select one: A. Decreases resting heart rate B. Decreases muscle tension C. Increases oxygen capacity D. Decreases stress levels E. None of these is correct.
E
Which technique helps one administrate scheduled responsibilities? Select one: A. Boxing B. Pareto principle C. Deadlines D. Rewards E. Deadlines and rewards
E
Diaphragmatic breathing is similar to hyperventilation. Select one: True False
false
Stress-management therapists have concluded that in the face of stress, imagination can be an asset as well as a liability. Select one: True False
true
The "hundredth monkey" concept states that when enough people meditate on the theme of world peace, consciousness will heighten for all people. Select one: True False
true
A mandala is a circular object used as a vehicle for meditation. Select one: True False
true
According to some, which factor, more than the others seems to be the most important regarding the soothing effect of music on the body? Select one: A. Lyrics B. Beat C. Category D. Instrumentation
???
All of the following meditation effects have been revealed by brain imaging (MRI) research, except: Select one: A. increased blood flow to the limbic system. B. increased level of acceptance in the frontal lobe. C. decreased neural input to the hippocampus. D. increased secretion of serotonin.
A
For a typical person, the average number of breath cycles per minute during a very relaxed state is: Select one: A. 1 to 2. B. 4 to 6. C. 8 to 10. D. 12 to 14.
A
In Hatha yoga, pranayama is the: Select one: A. breathing technique. B. final positive affirmation. C. lotus sitting position. D. neural relaxation response.
A
In which process are cancer patients encouraged to view the white blood cells of their immune systems physically fighting cancerous tumor cells? Select one: A. Internal body images B. Color therapy C. Light therapy D. Systematic desensitization
A
Shavasana is also known as the __________ Pose. Select one: A. Corpse B. Fish C. Tree D. Mountain
A
Studies of light therapy have revealed which of the following results? Select one: A. People denied full-spectrum light are more prone to stress. B. Artificial (incandescent) light lacks the color violet. C. People denied full-spectrum light have fewer cavities. D. Artificial (incandescent) light lacks the color green.
A
The art of Hatha yoga requires which aspects (steps) for best effectiveness? Select one: A. Breathing, stretching, and balance B. An empty stomach, good diet, and concentration C. Meditation, breathing, and balance D. Breathing, concentration, and balance
A
The suggested rule of thumb for estimating the time of completion for a task is: Select one: A. 1.5 times as much as originally planned. B. 2 times as much as originally planned. C. 2.5 times as much as originally planned. D. 3 times as much as originally planned.
A
Tinnitus refers to: Select one: A. ringing in the ears. B. disturbances in the energy field. C. the harmony of music. D. the tonal quality of music.
A
Tone color comes from which quality of music? Select one: A. Timbre B. Harmony C. Rhythm D. Pitch Incorrect
A
According to experts, what is perhaps the most crucial factor for the success of mental imagery regarding internal body images? Select one: A. Using "white light" B. Using the majority of the body's senses C. Belief in the image D. Repeated practice
B
According to musicologist H. A. Lingerman, music played on these instruments is believed to strengthen one's emotional well-being. Select one: A. Cello and piano B. Woodwinds and strings C. Synthesizers and harp D. Brass and percussion
B
According to the entrainment theory, this vibration is the frequency of human homeostasis. Select one: A. 5 dB B. 7.8 Hz C. 5.2 Hz D. 1 dB
B
Another term used to describe mental imagery would be: Select one: A. blueprint aspect. B. predictive encoding. C. tranquil natural scenes. D. systematic desensitization.
B
Having a hard time saying "No" would fall in which category of time robbers? Select one: A. Time juggler B. Lifestyle behavior C. Perfectionist D. Procrastinator
B
According to Dr. John Diamond, which aspect of music therapy has an addictive quality and may cause harm to the body? Select one: A. Schumann's resonance B. Essentic forms C. Anapestic beat D. Extremely low frequencies (ELF)
C
To which of the following considerations is it most important for a person to attend when choosing a visual theme? Select one: A. Choose images that can be sustained longer than 10 minutes. B. Work to experience the image as an observer rather than as direct experience. C. Use imagination and creativity is a skill—the more it is employed, the stronger it becomes. D. Hold your breath while engaging the mental image in order to clarify it.
C
What theory suggests that music affects emotions through the human energy field? Select one: A. Biochemical theory B. Resonance theory C. Entrainment theory D. Metaphysical theory
C
Which is not considered one of the "three C's" of time management? Select one: A. Clocks B. Calendars C. Creativity D. Completion dates
C
Which of these are the requirements for diaphragmatic breathing to be most effective? Select one: A. A private place, music, and aromatherapy B. Music, a comfortable position, and aromatherapy C. A comfortable position, concentration, and visualization D. A comfortable position, concentration, and music
C
A daily $4 cup of coffee habit could result in how much money by year's end if you avoid this temptation. Select one: A. $50 B. $100 C. $600 D. $1,400
D
Which part of the brain is now believed to be associated with "executive function"? Select one: A. Limbic system B. Cerebellum C. Pituitary D. Frontal cortex E. Pineal gland
D
True or False? Neither mental imagery nor visualization are known to be effective to help treat people suffering from chronic pain. Select one: True False
false
True or False? Neuromarketing is a marketing concept based on neurolinguistic programming, which encourages people to buy things they think they really need. Select one: True False
false
True or False? The art of balance in Hatha yoga suggests that for the best effect, one must try to maintain a sense of balance when assuming each asana. Select one: True False
false
True or False? Unlike hypertension, tinnitus can be detected without a diagnostic test, yet the loss of hearing is cumulative. Select one: True False
false
As a coping technique, the premise of forgiveness is unconditional love without feelings of victimization. Select one: True False
true
Because it is easier, exclusive meditation is considered to be more effective than inclusive meditation by most people. Select one: True False
true
True or False? Time-management experts would consider time juggling to be similar to multitasking. Select one: True False
true
Which theory says that a social support group acts as an effective coping technique because similar attitudes and values tend to negate the bad effects of stress. Select one: A. Cognitive dissonance theory B. Compensation theory C. Direct effect theory D. Buffer theory
A
According to Dr. Patricia Norris, what is the "blueprint aspect" of mental imagery? Select one: A. A mental image that is specific to the person creating it B. The initial architectural design of the mental image C. A healing image that is seen through to completion D. The inclusion of medical treatment within the mental image
C
Diaphragmatic breathing is also known as: Select one: A. belly breathing. B. abdominal breathing. C. sutra breathing. D. relaxed breathing.
C
A characteristic that increases the effectiveness of mental imagery is the blueprint aspect, or when the image is self-generated—created by the person performing the visualization. Select one: True False
false
Music therapy seems to show no beneficial effects to reduce chronic pain. Select one: True False
false
The five yoga paths are karma, hatha, kundalini, apanasana, and surya. Select one: True False
false
Although the process is not fully understood, it appears that mental imagery produced in the right brain is converted to biochemical messages, and through neuropeptides they affix themselves to receptor sites on targeted cells to promote the healing process. Select one: True False
true
Although time awareness is thought to be a left-brain function, effective time management is thought to involve both right- and left-brain functions. Select one: True False
true
Cardiologist Dr. Dean Ornish has observed a reversal of coronary artery blockage with a combination of exercise, diet, and meditation. Select one: True False
true
Cleaning your house is a recommended way to save money because it helps you realize you don't need to buy as much or buy things you already have. Select one: True False
true
Hatha yoga is recognized as a suitable complementary healing modality for many chronic health-related issues. Select one: True False
true
Instrumental music (without lyrics) is thought to promote a greater sense of relaxation than music with lyrics. Select one: True False
true
Many people who suffer bouts of anxiety tend to hold their breath. Select one: True False
true
Mindfulness meditation has been shown to be effective for people suffering from chronic pain. Select one: True False
true
Research indicates that yoga helps decrease anxiety and maintain a sense of emotional balance, reinforcing the mind-body connection. Select one: True False
true
Several studies suggest that changes in breathing pattern can enhance brain lateralization and their respective modes of thinking. Select one: True False
true
The rule of thumb for estimating the time of completion is 1.5 times what you originally think it will be. Select one: True False
true
The type of prayer most commonly associated with stress is intercessory prayer, which is a call for help in which one seeks divine guidance or intervention. Select one: True False
true
True or False? A commonly held belief about diaphragmatic breathing is that breath has a spiritual quality to it. Select one: True False
true
True or False? By and large, Americans tend to be thoracic breathers, yet when asleep, the body naturally returns to diaphragmatic breathing. Select one: True False
true
True or False? Freezing your credit cards in ice is one recommended way to keep out of debt. Select one: True False
true
True or False? Hatha yoga is renowned for the ability to help people alleviate chronic back pain and carpal tunnel syndrome. Select one: True False
true
True or False? If, when doing guided mental imagery, you cannot relate to the suggestions, it is perfectly all right to create an image that you can relate to. Select one: True False
true
True or False? Information seeking as a coping technique can be as potentially dangerous as it can be helpful. Select one: True False
true
True or False? Repeated smartphone or screen device use is now known to rewire the brain for arousal (stress) through the process known as neuroplasticity. Select one: True False
true
True or False? Singing is considered a form of music therapy. Select one: True False
true
True or False? Some adept yogis can control their breathing down to one breath per minute, and remain extremely relaxed. Select one: True False
true
True or False? The Relaxation Response, by Herbert Benson, is an "Americanized" version of Transcendental Meditation (TM). Select one: True False
true
True or False? The direct effect theory of support groups states that social contact only provides positive exposure to the individual. Select one: True False
true
True or False? The term neuroplasticity means that the brain can not only grow new brain cells, but it can be rewired for better thinking functions as well. Select one: True False
true
True or False? The transfer effect of self-esteem and creativity are thought to be two factors why hobbies are considered an effective coping technique. Select one: True False
true
In time management, the Pareto principle has to do with: Select one: A. prioritizing responsibilities. B. executing responsibilities. C. scheduling responsibilities. D. All of these are correct.
A
Transcendental Meditation (TM) is an example of: Select one: A. exclusive meditation. B. mindfulness meditation. C. inclusive meditation. D. Zen meditation.
A
With regard to color therapy, blue is said to have what effect? Select one: A. A calming response B. A neutral response C. An arousal response D. A disturbing response
A
With regard to music therapy, the dominant rhythm style (DRS) refers to: Select one: A. the beat of the heart. B. entrainment of the human energy field. C. Schumann's resonance. D. the conversion of sound waves to neural impulses.
A
In yoga, breathing is believed to restore one's energy through the technique of: Select one: A. reverberation. B. pranayama. C. bandha. D. oxygenation.
B
Many instructors sum up the basis of mindfulness meditation with these three words. Select one: A. Humility, honesty, and compassion B. Attention, intention, and attitude C. Body scan, gentle yoga, and loving kindness D. Formal practice, informal practice, and observation
B
Research on prayer reveals that: Select one: A. people who attend church get more prayers answered. B. if you want to pray for someone, you can do it from anywhere. C. prayer works better for people than for plants and animals. D. if you want to pray for someone, it's best to be in the same locale.
B
The foundation of sound time management skills includes which of these aspects? Select one: A. Minimize time deadline stressors and avoid procrastination of major tasks. B. Prioritize, adequately schedule, and execute personal daily stressors to satisfaction. C. Edit personal daily schedule to essential responsibilities. D. Make a list of short- and long-term goals, and reward the accomplishments.
B
The postures (positions) strived for in Hatha yoga are called: Select one: A. rajas. B. asanas. C. postures. D. nadis.
B
The stress of "poverty consciousness" is best described as: Select one: A. a perpetual lack of money. B. the fear of not enough money. C. spending more money than you have. D. the fear of not paying your bills on time.
B
This relaxation technique, above all others, promotes a non-ego attitude. Select one: A. T'ai Chi B. Hatha yoga C. Autogenic training D. Progressive muscular relaxation E. Music therapy
B
Types of images used for mental imagery tend to fall into which of these groups of categories? Select one: A. Athletes, hospital patients, and executives B. Tranquil natural scenes, behavioral changes, and internal body images C. Oceans and beaches, forests, and mountain ranges D. Cancer, hypertension, and arthritis
B
What asana is typically performed at the beginning and ending of each yoga session? Select one: A. Cobra B. Salute to the sun C. Mountain pose D. Human triangle
B
Which landmark study (compensation theory) involving this group revealed the power of social support? Select one: A. Combat soldiers B. Cancer patients C. Boston Marathon runners D. September 11th victims
B
Which of these is not a theory of why music is thought to be relaxing? Select one: A. The biochemical theory B. The Mozart theory C. The entrainment theory D. The metaphysical theory
B
Which style of Hatha yoga is based on speed and breath work? Select one: A. Restorative yoga B. Ashtanga yoga C. Bikram yoga D. Kripalu yoga E. Power yoga
B
Zen meditation is an example of: Select one: A. Transcendental Meditation. B. inclusive meditation. C. restrictive meditation. D. exclusive meditation.
B
A behavioral change technique would be: Select one: A. mental imagery for the purpose of healing disease or illness. B. the use of tranquil natural scenes in mental imagery. C. mental imagery combined with power of suggestion to alter negative health habits. D. full-spectrum lighting or one color from the light spectrum used to promote homeostasis and healing.
C
Dreams are thought to be an effective coping technique because: Select one: A. dream incubation can uncover repressed emotions. B. they conceal information that is damaging to the ego. C. they offer insight into helping solve personal issues. D. REM time is the most relaxing segment of sleep.
C
In the research conducted by Dr. Barrie Cassileth, it was found that: Select one: A. cancer tumors went into remission with the use of mental imagery. B. mental imagery is a right-brain function. C. mental imagery showed no effect in women with breast cancer. D. serum white blood cell count significantly increased with mental imagery.
C
Relaxed breathing uses the lung's ____________, whereas deep breathing uses _________. Select one: A. lower lobe; the upper lobe B. upper, middle, and lower lobes; the upper lobe C. upper and middle lobes; all three lobes D. middle lobe; upper and lower lobes
C
Sounds above what level are known to cause damage to the human ear? Select one: A. 100 dB B. 110 dB C. 120 dB D. 130 dB
C
Surya Namaskar is referred to as: Select one: A. the nostril breathing technique. B. the mountain pose. C. the salute to the sun warm-up exercise. D. the positive affirmation statement at the end of the session.
C
The steps involved in social orchestration include all of the following, except: Select one: A. evaluate the outcome of your choice. B. choose the best alternative. C. focus on the simplest possible solution. D. define your stressors.
C
What coping technique helps neutralize the fear of the unknown? Select one: A. Social orchestration B. Dream therapy C. Information seeking D. Prayer
C
According to Sophie Burnham, author of The Path of Prayer, for prayer to be most effective it must have all of the following components, except being: Select one: A. constructed in the present tense. B. constructed in the positive. C. clearly transmitted. D. offered out loud with others.
D
All of the following statements about hobbies as a coping technique to decrease stress are true, except: Select one: A. they help make order out of chaos. B. they help divert attention away to gain clarity and insight into problems. C. they serve as a respite from the stress of daily life. D. they don't serve as an effective coping technique.
D
Assuming there is a correct way to pray, author Sophie Burnham makes which of these suggestions? Select one: A. Pray early in the morning rather than at the end of the day. B. Pray not for things, but for wisdom and courage. C. Pray to include some aspect of forgiveness. D. Pray in the present tense, with a positive frame of mind.
D
In the phrases of breathing, two of the phases involve: Select one: A. the process of exhalation. B. the process of inhalation. C. reverberation. D. a slight pause.
D
Kristina is using her imagination to help overcome anxiety related to flying on a plane through ______________, building up a tolerance to the stressor through progressive exposures to it. Select one: A. meditation B. color therapy C. images of tranquil natural scenes D. systematic desensitization
D
Pranayama is integrated into each posture by: Select one: A. inhaling as muscles relax. B. inhaling while coming out of each posture. C. exhaling as muscles stretch. D. holding each breath for approximately 10 seconds.
D
Social orchestration is really a coping mechanism to: Select one: A. reorganize daily behaviors to decrease the frequency of stressful encounters. B. change one's attitude toward social interaction. C. change one's social interaction by thinking stressors through. D. learn to create viable options for one's social environment.
D
The practice Ho'oponopono is best described as: Select one: A. making peace within outcast family members. B. finding resolution with aggressors and bullies. C. reuniting estranged family members from prison. D. repairing the torn community tapestry.
D
Typically, which of these is not part of the mindfulness-based stress management protocol. Select one: A. Sitting meditation B. Body scan C. Walking meditation D. Mantra repetition
D
What is the primary difference between mental imagery and visualization? Select one: A. Visualization requires outside assistance. B. Visualization necessitates repeated practice. C. There is no significant difference between the two. D. Mental imagery is a spontaneous flow of unconscious thought.
D
When performing asanas in yoga, which of the following guidelines is suggested? Select one: A. Every posture should be counterbalanced with one that works the opposite muscle groups. B. Positions should be done slowly and held for about 10 seconds. C. A session should end with the Corpse Pose for a few minutes of quiet time. D. All of these are correct.
D
Which is an example of breathing by alternating the air through each nostril? Select one: A. Cycle breathing B. Breathing clouds C. Energy breathing D. Nadi Shodhanam
D
Which rock group is thought to be responsible for bringing meditation to the West. Select one: A. The Who B. The Rolling Stones C. Fleetwood Mac D. The Beatles E. Jethro Tull
D
Which style of Hatha yoga is done in a very hot environment? Select one: A. Iyengar yoga B. Power yoga C. Kripalu yoga D. Bikram yoga E. Ashtanga yoga
D
Of the three types of procrastination, the most serious is the straightforward procrastinator, because they fool themselves into thinking they have more time. Select one: True False
false
The difference between Freud and Jung regarding dream interpretation is that Jung thought dreams concealed truth, while Freud thought that dreams revealed it. Select one: True False
false
True or False? A koan is a verbal mantra. Select one: True False
false
True or False? Clustering is a term used to describe someone who is extremely pressed for time with too much to do. Select one: True False
false
True or False? Diaphragmatic breathing is only effective when done lying down. Select one: True False
false
True or False? Dream incubation is a process where a person tries to finish a recurring dream. Select one: True False
false
True or False? Research reveals that intercessory prayer is the most effective type of prayer. Select one: True False
false
True or False? Singing really isn't considered to be a type or style of music therapy. Select one: True False
false
True or False? The pranayama is a simple breathing technique that alternates the flow of air through the nostrils and mouth. Select one: True False
false
Yoga was first formally introduced into the United States in 1970, when Swami Rama, a yogi master from the Himalayan Institute, was invited to the Menninger Foundation in Topeka, Kansas. Select one: True False
false
Although some people meditate to reach enlightenment, the primary purpose is to cleanse clutter from the mind and achieve mental clarity. Select one: True False
true
Despite the fact that most college students don't invest money into their retirement, financial advisors recommend that you tuck away some money for the future now. Select one: True False
true
For optimal effectiveness, mental imagery must be restorative and preparative. Select one: True False
true
True or False? It was found that when French monks stopped singing their Gregorian chants (the only change made to their daily schedule), they manifested several stress symptoms. Select one: True False
true
True or False? Meditation seems to promote an altered state of consciousness, which in turn, activates right-brain functions to achieve a balance in cognitive thinking styles. Select one: True False
true
True or False? Playing an instrument is a form of music therapy. Select one: True False
true
True or False? Positive affirmations seem to play an important role in mental imagery, as a means to balance the verbal with the nonverbal aspects of consciousness. Select one: True False
true
True or False? Pranayama is the breathing aspect of Hatha yoga, with inhalations during the expanding stretch, and exhalations when coming out of a position. Select one: True False
true
True or False? There are many types of yoga. Hatha yoga is the path of physical balance, while Kundalini yoga, a more meditative practice, is called the path of spiritual awakening. Select one: True False
true
True or False? Time management is actually a prime example of social orchestration, where you manipulate factors in your environment for the path of least resistance. Select one: True False
true
True or False? Yoga instructors suggest that you hold each asana for a period of about 10 seconds before you release. Select one: True False
true
Unlike many other techniques that need a minimum amount of time to be effective, mental imagery can be effective even when used for a short period. Select one: True False
true
White noise is made up of "broadband" sounds comprising most frequencies on the audible spectrum. Select one: True False
true
