Deck 15: Guidelines for Stress Management and Well-Being Enhancement

Question 1

Reducing weight means dropping ____ calories a day from your menu.

A) 100
B) 200
C) 500
D) 900

Answer 1

C

Question 2

If you drink, keep alcohol consumption to moderate levels-no more than ____ drinks per day for women and ____ per day for men.

A) two, three
B) three, two
C) one, two
D) two, one

Answer 2

C

Question 3

Epidemiological studies indicate that the Goldilocks' amount of sleep is between ____ hours.

A) 6 and 7
B) 7 and 8
C) 8 and 9
D) 9 and 10

Answer 3

B

Question 4

For optimal health, you should consume 20% to 35% of your total dietary intake from ____.

A) fats
B) protein
C) fiber
D) carbohydrates

Question 5

Eat more fatty marine fish, selecting those with low ____ content, or take fish oil supplements.

A) silver
B) iron
C) tin
D) mercury

Question 6

Green tea is low in caffeine and high in beneficial ____.

A) polyphenols
B) selenium
C) folic acid
D) Vitamin D

Question 7

Avoid altogether foods that contain ____-fats.

A) monounsaturated
B) trans
C) polysaturated
D) polyunsaturated

Question 8

Like deep relaxation, meditation ideally involves ____ minutes ____ a day.

A) 10, once
B) 10, twice
C) 20, once
D) 20, twice

Question 9

Use monounsaturated and ____ fats to satisfy your body's dietary fat needs.

A) polyunsaturated
B) trans
C) saturated
D) polysaturated

Question 10

To maintain good nutrition, follow the Institute of Medicine's Food and Nutrition Board's (2002) most current guidelines.Pay special attention to selenium, folic acid, B12, and ____.

A) vitamin D
B) vitamin A
C) vitamin C
D) vitamin K

Question 11

When we pursue goals, especially challenging ones that we are able to master through deploying our greatest strengths, we experience flow.This process of ____ leads to merging our consciousness with the event.

A) decentering
B) engagement
C) accepting
D) strengthening

Question 12

As we age, we lose about ____ pound(s) of muscle each year unless we exercise.

A) a quarter
B) a half
C) a pound
D) two

Question 13

Seligman's (2011) authentic happiness and well-being theories are anchored by his construct of ____ strengths.

A) signature
B) restorative
C) spiritual
D) emotional

Question 14

Antonovky's (1979; 1987) Sense of Coherence (SOC) model considers ____ the most important component of our world view.

A) tranquility
B) love
C) meaning
D) altruism

Question 15

For optimal health, you should consume 45% to 65% of your total dietary intake from ____.

A) fats
B) fiber
C) protein
D) carbohydrates

Question 16

Dispositional optimists are more prone to use ____ strategies over ____ strategies.

A) approach, avoidance
B) avoidance, approach
C) disengagement, engagement
D) decentering, engaging

Question 17

For optimal health, you should consume 10% to 35% of your total dietary intake from ____.

A) protein
B) fats
C) protein
D) carbohydrates

Question 18

Consume a "rainbow diet" of multicolored fruits and vegetables to increase your fiber, beneficial phytochemicals, and ____.

A) amino acids
B) antioxidants
C) LDL
D) fats

Question 19

____ is linked to higher cardiovascular risk, and ____ with an elevated risk of breast cancer and colorectal cancer

A) Sleep deprivation, shift work
B) Shift work, sleep deprivation
C) Shift work, night work
D) Night work, shift work

Question 20

Cardiorespiratory fitness enhances psychological well-being.A combination of ____ aerobic exercise and ____ resistance training is the antidote.

A) vigorous, moderate
B) light, vigorous
C) moderate, light
D) light, moderate

Question 21

Our bodies need time to recharge and restore.How do we accomplish this?

Question 22

What is realistic optimism?

Question 23

What are the skills needed for promoting good feelings or positive relationships? By employing these skills, how much of the overall happiness can one influence?

Question 24

According to Antonovsky, are stressors inherently pathogenic? Why or why not?

Question 25

How can empathy be conveyed?

Question 26

What are the benefits of the practice of meditation?

Question 27

List foods that contain potential anti-cancer properties.

Question 28

Describe the process of using minimally effective responses.

Question 29

Provide tips on how to become an activarian if one is a sedentarian.

Question 30

What is health-conscious living? What does it involve?

Question 31

How can one start a 10,000 step program?

Question 32

What are the health and psychological benefits of physical exercise?

Question 33

What are some anger management strategies you can use to curb chronic excess hostility and anger?

Question 34

When engaging in light resistance training, which muscles should one concentrate on and why?

Question 35

List four empirically documented healthy eating plans.

Question 36

Provide tips on how to give up tobacco use.

Question 37

According to Walsh (2011), what does recreation involve?

Question 38

What is a whole clear message?

Question 39

What foods can harm your health?

Question 40

Describe the basics of time management.

Question 41

According to Seligman, if we minimize negative affect does it necessarily follow that we will experience happiness and well-being?

Question 42

What are some of the potential risks involved when undertaking altruistic behavior? Provide evidence from research studies.Are these risks sufficient to discourage one from any form of altruism?

Question 43

List the positive benefits of expressing gratitude.Cite a research study in your answer.

Question 44

Discuss the process of keeping a stress log.How can it help you respond to your stressors?

Question 45

What are the benefits of altruism?

Question 46

List the hazards related to work stress and burnout.How can one deal with stress related to working nights and long-hour schedules? What self-care strategies can you employ?

Question 47

List the benefits of practicing forgiveness.

Question 48

Describe the process of detriangulation.

Question 49

What does positive psychology expert Michael Fordyce suggest we do to enhance our happiness and well-being?

Question 50

Discuss Seligman's authentic happiness and well-being theories.