Stress Management (Brehm)

Self-Study Examination

Instructions: After studying the text answer the following true/false or multiple choice questions.  Remember, there's only one answer to each question.

1. The cornerstone of the wellness philosophy is

a) stress management
b) self-responsibility.˙ūp
c) physical fitness.
d) a & b
e) all of the above

2. Wellness and stress management both involve a process of

a) relaxation, physical activity, meditation.
b) planning, coping, communicating.
c) assessment, intervention, reassessment.
d) acting, thinking, evaluating.

3. Stress management can be a substitute for

a) medical treatment.
b) professional counseling.
c) addiction interventions.
d) none of the above

4. Maladaptive coping strategies may help one feel better initially.

a) True
b) False

5. To a large extent, health behaviors are not under our control.

a) True
b) False

6. Stress is not necessarily harmful.

a) True
b) False

7. Wellness is achievable by someone with a disease or disability.

a) True
b) False

8. Direct and palliative coping responses are classified as adaptive coping mechanisms.

a) True
b) False

9. The stress response produces physical changes that

a) inhibit an organism from coping with a threat.
b) are harmful to the cardiovascular system.
c) improve an organism's ability to cope with a physical threat.
d) assist with the relaxation response.

10. The first and fastest response to snarling pit bull is

a) the nervous system.
b) the endocrine system.
c) the brain system.
d) the hypothalamus.

11. Which hormones mimic the effects of the sympathetic nervous system?

a) glucocorticoids
b) thyroid
c) antidiuretic
d) catecholamines

12. During exercise, both systolic and diastolic blood pressure rise.

a) True
b) False

13. The nervous system can stimulate or inhibit the release of hormones, while hormones can stimulate or inhibit nerve impulses.

a) True
b) False

14. What is the most likely reason that students and professors are more likely to get sick around exam time?

a) depressed immune system
b) exams are usually during cold and flu season
c) exposure to so many people on campus with colds and flu
d) random chance

15. Inappropriate or maladaptive, coping, thinking, emotional and behavioral functioning, are characteristics of

a) TMJ.
b) depressed immune system functions.
c) a psychological disorder.
d) all of the above

16. Addictions such as alcoholism and eating disorders are worsened by stress and

a) high cholesterol.
b) poor coping skills.
c) environmental stresses.
d) all of the above

17. ________ stress has been shown to raise blood cholesterol levels.

a) exercise
b) environmental
c) psychological
d) all of the above

18. "Essential hypertension" refers to hypertension that is a symptom of another underlying disease.

a) True
b) False

19. People in all cultures experience an increase in blood pressure as part of the aging process.

a) True
b) False

20. Setting goals can be helpful with stress management.

a) True
b) False

21. Most of our behavior is learned, therefore it can be unlearned and replaced with other behaviors.

a) True
b) False

22. One of the original developers of the wellness concept is

a) Ardell.
b) Brehm.
c) Holmes and Rahe.
d) Kobasa.

23. Doing one of your 20 pleasures can help with

a) procrastination.
b) hardiness.
c) time management.
d) relaxation .

24. _________ is the term describing certain characteristics that are associated with a stress resistant personality.

a) Control
b) Hardiness
c) Kobasa
d) Commitment

25. Learning to relax is the most direct and effective way to cope with most stressors.

a) True
b) False

26. Seeking social support is not always an adaptive coping style.

a) True
b) False

27. Brainstorming adds stress to the problem?solving process because it considers a wide range of possibilities.

a) True
b) False

28. Evaluating your options in problem solving is primarily a left?brained, logical approach.

a) True
b) False

29. Time management is an effective tool for coping with symptoms of stress such as

a) feeling out of control.
b) tense muscles.
c) values clarification.
d) a and c
e) all of the above

30. Values clarification is a process of

a) self-discovery.
b) hardiness.
c) self-responsibility.

31. Reaffirming your values contributes to the __________ component of hardiness.

a) control
b) commitment
c) challenge
d) wellness

32. The goal of time management is to have a minute-by-minute schedule to effectively use your time.

a) True
b) False

33. Children grow up adopting the values of their parents.

a) True
b) False

34. Spiritual health is a measure of your religious beliefs.

a) True
b) False

35. A "time log" is a method of organizing your daily activities using a daily planner.

a) True
b) False

36. To stop yourself from procrastinating, you first need to figure out why you procrastinate.

a) True
b) False

37. A wishful "to do" list is better than a realistic "to do" list.

a) True
b) False

38. Frequent breaks to relax and refocus are important in time management.

a) True
b) False

39. Most people find that their daily stress comes mainly from major life events, such as death or divorce.

a) True
b) False

40. Avoiding perfectionism can help reduce stress.

a) True
b) False

41. Active listening means simply repeating what the speaker says.

a) True
b) False

42. People's communication styles reflect beliefs they hold about themselves and their place in the world.

a) True
b) False

43. In the American culture, women are more likely than men to use social support as a coping strategy when feeling stressed.

a) True
b) False

44. Parents who listen effectively help children solve problems creatively.

a) True
b) False

45. In general, men experience more stress from relationships than women.

a) True
b) False

46. Assertiveness is when you stand up for your legitimate rights, even if it is inconsiderate of others' feelings.

a) True
b) False

47. Negotiating a solution to a problem will always result in a compromise.

a) True
b) False

48. __________ are required for many metabolic processes and also form various structure components in the body such as bone.

a) Minerals
b) Carbohydrates
c) Proteins
d) Lipids

49. Water comprises ________% of our body weight.

a) 80-90%
b) 20-30%
c) 50-60%
d) 10-20%

50. The central nervous system relies primarily on _________ for fuel.

a) minerals
b) glucose
c) water
d) protein

51. _______ is a hormone that allows sugar to enter body cells and get used for energy.

a) Insulin
b) Catecholamine
c) Creatin
d) Epinephrine

52. The term "hypoglycemia" means:

a) deficiency of insulin
b) the process of digestion
c) high blood sugar
d) low blood sugar

53. According to standard height and weight tables, about _______ % of the U.S. population is obese.

a) 10%
b) 20%
c) 30%
d) 50%

54. Which of the following is not an example of disordered eating behavior?

a) fasting to lose weight
b) cravings for chocolate
c) eating in response to feelings of stress
d) fear of not being able to stop eating

55. Research suggests that nearly _______% of fourth grade girls are already dieting.

a) 20%
b) 40%
c) 60%
d) 80%

56. An EEG measures

a) heart activity.
b) brain activity.
c) muscle tension.
d) cardiorespiratory fitness

57. Muscular endurance is measured by

a) the amount of weight you can lift.
b) how many times you can lift a given weight.
c) the percentage of your body weight you can lift.
d) a 12-minute sit-up test.

58. Which of the following is not attributed to regular exercise?

a) increasing sympathetic response to stress
b) decreasing muscle tension after exercise
c) mimicking the fight?or?flight response
d) inducing biochemical changes in the body

59. Muscle strength is measured by

a) the amount of weight you can lift.
b) how many times you can lift a given weight.
c) weight-bearing aerobic exercise.
d) a 12-minute bench press.

60. When chemical messages in the central nervous system are activated by exercise, pain is inhibited and blood pressure decreases.

a) True
b) False

61. The symptom(s) of insomnia are

a) taking a long time to fall asleep.
b) awakening too early in the morning.
c) awakening frequently in the night.
d) a & c
e) all of the above

62. Pessimists can develop a more optimistic outlook with practice.

a) True
b) False

63. If you seek and expect pleasure, you are more likely to find it.

a) True
b) False

64. Feeling good is in fact good for us physically.

a) True
b) False

65. People with SAD tend to sleep and eat less in the winter.

a) True
b) False

66. Smokers tend to report more sleep problems than non-smokers.

a) True
b) False

67. What is an irrational belief?

a) an unreasonable concept
b) a belief that one's perceptions are factual
c) belief that something should be different than it is
d) a & c
e) all of the above

68. Which of the following is not an irrational belief?

a) Good relationships are based on mutual sacrifice and focus on giving.
b) There is a perfect love and a perfect relationship.
c) The past has nothing to do with determining the present.
d) You should feel fear anxiety about anything unknown.

69. Which of the following statements is most accurate?

a) Objective life circumstances do not define happiness. Perception does.
b) External events cause most human misery. People simply react as events trigger their emotions.

70. Perfectionists typically have high self-esteem.

a) True
b) False

71. By expecting good things to happen, optimists are more open to opportunities.

a) True
b) False

72. Which of the following is not an area of self-esteem

a) social confidence
b) scholastic ability
c) appearance
d) physical ability
e) coping responses

73. The development of self?esteem begins

a) in college.
b) as an infant.
c) in adolescence.
d) around age six.

74. Cognitive distortion means

a) looking for evidence to support a low opinion of yourself.
b) putting others down to build yourself up.
c) challenging your beliefs to change your behavior.
d) forming an action plan for stress management.

75. Low self-esteem has been associated with

a) loneliness.
b) eating disorders.
c) procrastination.
d) a & b
e) all of the above

76. Visualizing past successes is a very effective technique in increasing stress-resistance and strengthening self-esteem.

a) True
b) False

77. Self esteem is based on an inherent sense of self?worth, though its primary focus is on what you achieve (or fail to achieve) from day to day.

a) True
b) False

78. During adolescence, boys are more likely to experience a decline in self-esteem than girls.

a) True
b) False

79. Someone with low self-esteem has a higher susceptibility to stress-related illness.

a) True
b) False

80. People with high self-esteem are more likely to believe that chance occurrences are more influential than their own actions.

a) True
b) False

81. Type A behavior can often be changed.

a) True
b) False

82. Hardiness is an inherent trait and training will not change it.

a) True
b) False

83. Personality and stress-resistant characteristics are probably more biologically predisposed than influenced by environment.

a) True
b) False

84. A potential drawback to doing a relaxation exercise

a) decreased sexual desire.
b) less muscle tension.
c) falling asleep.
d) decreased productivity.

85. Relaxation techniques can help alleviate pain associated with

a) childbirth.
b) headaches.
c) menopause.
d) a & b
e) all of the above

86. The relaxation response is activated by the

a) parasympathetic nervous system
b) sympathetic nervous system
c) autonomic nervous system
d) endocrine system

87. Relaxation techniques may be most helpful for people who

a) are "hot reactors."
b) are very low key.
c) live in cold climates.
d) already enjoy yoga
e) all of the above

88. The relaxation response is an inherent physiological function and the opposite of the "fight-or-flight" response.

a) True
b) False

89. If you reframe problems, cope directly with stress, and communicate clearly, you probably will not feel stress.

a) True
b) False

90. Relaxation exercises can prevent chronic health problems.

a) True
b) False

91. Prayer, meditation and breathing exercises have been a part of western medicine for thousands of years.

a) True
b) False

92. Deep breathing can help you control your energy levels.

a) True
b) False

93. Benson concluded that focusing on ______ during meditation created a more potent meditation experience.

a) life experiences
b) spiritual beliefs
c) physical strengths
d) pictures of outdoor scenery
e) all of the above

94. By relieving stress, meditation may reduce_____ levels.

a) alpha and beta wave levels
b) beta blocker
c) cortisol
d) antidiuretic hormone
e) none of the above

95. Visualization exercises can improve your ability to

a) concentrate on one thing at a time.
b) successfully perform motor skills.
c) avoid distractions.
d) a & c
e) all of the above

96. The more relaxed a person is, the greater the peripheral

a) vasodilation.
b) vasoconstriction.
c) breathing mechanisms.
d) biofeedback.
e) all of the above

97. Behavioral medicine is most similar to a _______ in improving health and treating disease.

a) wellness approach
b) western medicine techniques
c) stress management action plans
d) mindfulness meditation

98. Biofeedback training can be applied to any body response that can be monitored.

a) True
b) False

99. The link between biofeedback and autonomic functions has been documented by researchers.

a) True
b) False

100. The goal of meditation is to relax your muscles.

a) True
b) False