Deck 7: Self-Leadership, health, and Well-Being: Maintaining Physical and Emotional Fitness on the Journey

Question 1

The American Heart Association's guidelines for optimal exercise suggest how much moderate exercise should be completed per day?

A)20 minutes
B)30 minutes
C)45 minutes
D)60 minutes

Answer 1

B

Question 2

Which of the following is NOT strategy in which emotional regulation strategies can appeal to our primary senses?

A)Fragrances that trigger moods
B)Exercising
C)Leaving the situation
D)Sensation

Answer 2

C

Question 3

All of the following are positive psychological outcomes related to fitness except;

A)reduction in anxiety and depression
B)reduction in depression and tension
C)reduction in tension and anxiety
D)reduction in tension,anxiety,and depression

Answer 3

D

Question 4

Which of the following is/are times that emotional self-leadership strategies can be applied?

A)Before the emotion arises
B)After the emotion has been triggered
C)After the emotion has passed
D)Before the emotion arises and after the emotion passes

Question 5

If you imagine a positive experience in fitness that results in praise from others around you,you are engaging in which type of self-leadership strategy?

A)Self-talk
B)Finding purpose
C)Mental imagery
D)Removing negative cues

Question 6

Understanding the processes by which we influence which emotions we have,when we have them,and how we experience and express them is which of the following?

A)Emotional self-leadership
B)Emotion regulation
C)Emotions
D)Emotional contagion

Question 7

When setting personal goals,which of the following is key to setting longer term goals?

A)Set unreasonably hard goals
B)Setting shorter-term goals/objectives
C)Focus solely on the longer term goal
D)Don't focus on short term rewards

Question 8

Negative self-talk can do which of the following to an individual's engagement in fitness goals?

A)Reduce energy and increase happiness
B)Reduce self-confidence and increase happiness
C)Reduce happiness
D)Reduce energy and self-confidence

Question 9

All of the following are focal points of an effective exercise program according to Neck and Cooper except:

A)endurance
B)strength
C)flexibility
D)yoga

Question 10

Which of the following is not an example of how Neck and Cooper suggest an adult diet should be made up of?

A)25-30 percent daily calories from fat
B)50-70 percent daily calories from complex carbohydrates
C)10-20 percent of calories from protein sources
D)20-25 percent daily calories from fat

Question 11

The mechanism(s)through which self-leadership strategies can influence stress coping include:

A)self-efficacy and optimism
B)optimism and positive emotions
C)positive emotions
D)self-efficacy and positive emotions

Question 12

Emotional intelligence and self-leadership can be what type of concepts when dealing with emotions?

A)Opposing
B)Complimentary
C)Parallel
D)Symmetrical

Question 13

Emotional intelligence involves which of the following abilities?

A)perceive our own and other's emotions
B)understand our own or another's emotions
C)regulate our own emotions
D)perceive,understand,and regulate our own emotions

Question 14

Emotional self-leadership involves strategies for regulating:

A)emotions
B)behaviors
C)actions
D)emotions,behaviors,and actions

Question 15

Emotional intelligence represents abilities or characteristics that individuals can draw upon to cope with and respond to emotion-provoking situations and events,while emotional self-leadership is/are:

A)a capacity or an ability demonstrated by certain people
B)a constellation of personality traits and self-perceived abilities
C)actual processes of influencing emotions including certain choices an action takes to shape emotions
D)the same thing as emotional intelligence

Question 16

Emotional intelligence can be conceptualized as which of the following?

A)A capacity or ability demonstrated by certain people (ability EI)
B)A constellation of personality traits and self-percieved abilities (mixed EI)
C)An overarching umbrella to self-leadership
D)Ability and Mixed EI

Question 17

Which of the following is not using the removal of negative cues when using self-leadership to promote health and fitness?

A)Removing candy dish from coffee table
B)Move TV to a less used room
C)Change driving route to avoid fast-food restaurants
D)Putting treadmill in TV room

Question 18

Which of the following is not increasing positive cues when using self-leadership to promote health and fitness?

A)Display a sign on refrigerator to eat healthy diet
B)Display inspiring picture on wall of athlete performing well in physical sport in which you engage
C)Removing TV from a frequently used room
D)Placing exercise equipment in room to remind to use

Question 19

Which of the following is NOT an example of moderate exercise?

A)Lower-intensity exercise
B)Medium-intensity exercise
C)High-intensity exercise
D)Marathon training exercise

Question 20

When a person evaluates a situation and perceives that an injury or loss has already occurred,they are making what type of psychological stress assessment?

A)Threat
B)Harm/loss
C)Challenge
D)Hurt

Question 21

Individuals who have an optimistic explanatory style tend to not view bad events in their lives as:

A)temporary
B)pervasive
C)specific
D)impersonal

Question 22

The field of psychological flow has developed out of which area of research?

A)Social cognitive theory
B)Social role theory
C)Positive psychology
D)Intrinsic motivation theory

Question 23

Which of the following types of self-leadership strategies can be used to reframe threat assessments as challenge assessments,resulting in more positive emotions and a greater ability to cope with stress?

A)Positive self-talk
B)Removal of negative cues
C)Visualizing successful outcomes
D)Challenge dysfunctional beliefs

Question 24

The only mediating mechanism through which self-leadership can help facilitate stress coping is through increase in positive emotions.

Question 25

Research has shown that the relationship between fitness and job performance is limited to people with phsycially demanding jobs.

Question 26

All of the following are types of psychological stress and stress assessments except:

A)threat
B)harm/loss
C)challenge
D)hurt

Question 27

Emotional self-leadership strategies can be applied in difficult emotional situations in ways that reduce negative emotional experiences and dysfunctional behaviors.

Question 28

Which of the following are successful strategies for using self-leadership skills in driving happiness (pick the best answer)?

A)Self-goal-setting,self-observation,natural reward,and constructive thought patterns
B)Self-goal-setting
C)Self-goal-setting and natural reward
D)Self-goal-setting and self-observation

Question 29

Explain how self-leadership strategies can be used to help individuals cope with stress.What mediating mechanisms can be used to help alleviate stress in this process and how are these mediating variables different from one another?

Question 30

Within a self-leadership and fitness framework,increased fitness can lead to increased usage in self-leadership strategies.

Question 31

Compare and contrast between emotional intelligence and emotional self-leadership.What are the basic tenets of each of these areas and where do they differ?

Question 32

Which self-leadership strategies can be used to have the most impact on changing pessimistic explanatory thoughts into optimistic explanatory styles?

A)Disputing negative self-talk,engaging in functional self-dialogue,visualizing success
B)Self-goal-setting,removing negative cues,increasing positive cues
C)Self-goal-setting and self-observation
D)Focusing on natural rewards,self-goal-setting,and visualizing success

Question 33

Emotional intelligence and self-leadership are opposing concepts that do not work together to help people manage their emotions.

Question 34

Describe the manner and give examples in which some of the following self-leadership strategies can be used to lead to better fitness and health for individuals.Choose from the following self-leadership strategies and discuss how three of them lead to better fitness and health: self-observation,finding natural rewards,mental imagery,self-talk,self-goal-setting,and beliefs.

Question 35

Effective use of self-leadership can be used to experience:

A)psychological flow and happiness
B)psychological flow
C)psychological flow,happiness,and personal satisfaction
D)personal satisfaction and happiness

Question 36

Flow occurs when goals are:

A)clear,provide immediate feedback,and are extremely challenging
B)clear,provide immediate feedback,and are challenge equivalent to individual's capacity to perform
C)vague,provide feedback,and are challenging
D)clear and extremely challenging

Question 37

People with pessimistic explanatory styles tend to see bad events around them as:

A)personal,temporary,and pervasive
B)impersonal,temporary,and pervasive
C)personal,permanent,and specific
D)personal,permanent,and pervasive

Question 38

Engaging in constructive thought and natural reward strategies can ultimately lead to happiness by creating a positive psychological flow.

Question 39

The engagement in self-leadership strategies,particularly constructive thought strategies,can lead to an increased optimistic explanatory style.

Question 40

Engaging in self-leadership strategies to learn optimism can have direct bearing on success in life areas such as:

A)work and school
B)work and sports
C)work,school,and sports
D)school and sports

Question 41

How do self-leadership strategies influence the degree to which individuals use either optimistic or pessimistic explanatory styles? How can self-leadership skills be used to help learn optimistic thought patterns?

Question 42

Explain how self-leadership strategies can be used to help influence your happiness and flow.How is self-leadership used to help create and protect your own personal happiness? What is the interaction between these three concepts?