Deck 11: Create a Healthy Mind, Body, and Spirit

Question 1

Jenna and her friends are driving out to a party an hour away.Jenna has been designated as the driver for the night and has made a plan to stop drinking 2 hours before they leave to be sure she is sober enough to drive.They should arrive at the party by 8 pm and will leave by midnight.Based on the 'Party with a Plan' recommendations, Jenna should drink:

A)no more than four glasses of wine
B)nothing
C)no more than two glasses of wine
D)no more than four beers

Answer 1

B

Question 2

Laura has cervical cancer.This was likely caused by:

A)AIDS/HIV
B)trichomoniasis
C)chlamydia
D)HPV

Answer 2

D

Question 3

Peter sometimes has sex without using protection.He has a sore throat and a fever, and has been feeling lethargic.He had some sores and now has a rash.Which sexually transmitted infection could he have?

A)AIDS/HIV
B)gonorrhea
C)syphilis
D)trichomoniasis

Answer 3

C

Question 4

The USDA Original Food Pyramid:

A)Suggested 5 servings of dairy, meat, beans, and nuts
B)determined the optimal diet based on a person's age.
C)determined the optimal diet based on a person's lifestyle.
D)recommended a diet consisting of 6-11 servings of grains.

Question 5

Which symptom is a common sign of cancer?

A)bad breath
B)increased hunger
C)unexplained weight loss
D)blurred vision

Question 6

Frank is a wrestler.He often engages in unhealthy behaviors relating to reaching his desired wrestling weight when preparing for matches.To lose weight, he will eat to give himself the temporary feeling of fullness and will then purge the food.When the season is over, he does not engage in this activity.He likely has:

A)perfectionist tendencies
B)anorexia nervosa
C)bulimia
D)created chemical imbalances in his body

Question 7

Some physicians believe spirituality is the essence of:

A)living life with no regrets
B)liking oneself
C)wellness and wholeness
D)self-actualization

Question 8

Mental exercises like crossword puzzles and playing challenging games can help a person:

A)reverse bad habits
B)dispute negative thoughts
C)create balance in their life
D)reduce stress

Question 9

Penny's father is an alcoholic.Her mother always made excuses for his addiction, teaching Penny that her behavior was a factor in causing her father stress.Penny never discussed her father's problem with anyone while growing up.She has a very low self-esteem and takes it very personally when she does not get along with people in her dorm.Penny would benefit most from:

A)recognizing she is codependent
B)taking responsibility for the addict's life
C)seek help from the Adult Children of Alcoholics organization
D)avoiding alcohol

Question 10

The first step in managing your health is:

A)wellness
B)awareness
C)connecting mind, body, and spirit
D)putting good habits into practice

Question 11

Dan is a workaholic usually, but he's been happy with how he has been able to balance his work and life, spending time with family and friends and also getting to the gym fairly regularly.Recently, though, his company let a lot of people go, and he has been faced with losing many of his team members.He has more pressure to perform above and beyond the regular duties of his job.Since this is no longer a choice for him, he is feeling burnt out.What health management strategy will help increase his energy level the most?

A)exercise
B)create balance
C)disputing negative thoughts
D)create a support system

Question 12

One should cut down on sugar and refined carbohydrates to avoid health problems such as tooth decay and diabetes.To cut down on sugar or refined carbohydrates, one should:

A)substitute sugar with unrefined or raw sugar
B)substitute squashes with green leafy vegetables
C)substitute white bread with whole grain bread
D)substitute beans with fresh fruit

Question 13

Partying with a plan includes:

A)No drinking if you are taking medications.
B)No more than 1 drink per hour.
C)No more than three times per week.
D)No more than two drinks in one day

Question 14

Gary has been worn down by his busy schedule.His soccer league will begin playing games next month, but he has decided he does not have the time to spend on it this year.He has lost a lot of weight and tends to drink more than he has in the past.Gary most likely:

A)has developed an unhealthy addiction.
B)is experiencing burn out from stress.
C)will get sick.
D)lacks health management skills.

Question 15

Cigarette use causes health problems for those who smoke and those who are exposed to second hand smoke.In fact, nonsmokers who are married to smokers are:

A)30% more likely to develop asthma.
B)30% more likely to develop lung cancer.
C)30% more likely to become smokers.
D)30% more likely to also drink alcohol.

Question 16

Andy has done all that he can to create a healthy work-life balance to reduce stress in his life.He eats well, exercises regularly and makes time to meet with friends or family weekly.There are times, however, when his stress level gets the better of him at work when things don't seem to be going his way.Of the following choices, he would most benefit from:

A)paying more attention to his spiritual life.
B)becoming more attuned to his body and emotions.
C)developing a sense of humor.
D)developing hobbies and interests.

Question 17

Jeff went to the dentist and found he has serious tooth decay.This could be a sign of:

A)bulimia
B)anorexia
C)diabetes
D)cancer

Question 18

Codependent people display the following behaviors except for:

A)low self-esteem
B)facing the problem of addiction
C)lack of strong, solid, emotionally fulfilling relationships
D)lack of self-control

Question 19

Allen has been dating Sheryl for 2 weeks.They usually meet in public places, but she has invited him to meet her and some friends for a get together before heading out to a party.When he arrives, Sheryl is the only one there.She said her friends decided to catch dinner first and will meet them at the party.She offers him a drink she has made up for him.Although he likes her, he is not comfortable drinking with her alone.What should he do?

A)make his expectations with her clear
B)ask if some of his friends can come over
C)make an excuse to leave
D)not worry so much

Question 20

Both positive and negative situations in life can cause stress.To manage these stresses, one needs to:

A)develop coping strategies.
B)dispute negative thinking.
C)lessen demands leading to stress.
D)increase spiritual activities.

Question 21

Frances has a family history of mental illness.Her mother is severely depressed, and her sister has bi-polar depression.Frances has not experienced mental health issues in the past.She tends to be very shy and has trouble making new friends.She is several months in to her first year of college and has not really connected with any other people.She feels anxious when she meets people and has totally withdrawn.Frances maintains a close relationship with her family, but she has begun to miss her nightly phone calls with her father.Frances has displayed the warning signs for committing suicide.

Question 22

Kate has been having trouble sleeping.She feels anxious and irritable some days.She was in a rush to get to her class this morning and too busy to grab any kind of breakfast, even her usual coffee.It is now lunch time, and she has developed a strong headache.She does not drink alcohol and drinks plenty of water.What is the most likely culprit of her sudden headache?

A)Kate is suffering from depression.
B)Kate did not eat.
C)Kate did not drink caffeine.
D)Kate is under too much stress.

Question 23

Scott is a college freshman in his fall semester.He never drank before but through peer pressure in his dorm, he has begun to drink and to experiment with drugs.When he should be studying on the weekend, he is recovering from binge drinking.He is able to manage his time to earn good grades; however, he feels tired all the time.He has begun to drink a lot of coffee and energy drinks to feel energized throughout the week.He is often irritable, and feels depressed when he is not partying with his friends.While home with family for the holidays, he did not drink alcohol or caffeine.Upon returning to school he felt himself again and rejuvenated.He wants to continue to feel this good for the remainder of the school year.What best piece of advice would you recommend?

A)Apply the Adult Learning Cycle to creating a healthy life style.
B)Establish healthy relationships.
C)Apply stress management strategies.
D)Admit you have a problem with addiction.

Question 24

Sexually transmitted infections can result in cancer.

Question 25

One should reduce their amount of animal fat intake to help prevent diabetes.

Question 26

One night of heavy drinking can impair a person's ability to think critically for up to 30 days.

Question 27

Sleep disturbance is a common situation leading to depression.

Question 28

Helen is the child of an alcoholic and has a low self-esteem.She has always had trouble in maintaining healthy relationships and lacks family support.She suffers depression, and abuses alcohol to try to feel better.Helen met Jared in their classes.They dated for a month and decided to move in together.Early into the relationship, they had a fight, and Jared put Helen down saying that a lot of his family and friends don't like her because she is bossy.This hurt her feelings, and she considered breaking up with him, but since they moved in together this complicated things.When Jared drinks, he loses his temper and continues to put her down.Helen feels pressured to party and to drink more like Jared's friends.She has gained a lot of weight and has entered a severe depression.She has attempted suicide in the past.What is Helen's most pressing problem along with the best advice?

A)Helen should seek help for her alcohol dependency.
B)Helen should leave the unhealthy relationship she is in.
C)Helen is the child of an alcoholic and should join a support group.
D)Helen is a suicide risk and should see a professional counselor.

Question 29

Manuel is a nontraditional student who just finished his bachelor's degree in business.He likes his job, and is happily married with three healthy kids.He sometimes gets irritable and lashes out at his wife, later regretting it.When he meets with friends and family he gets anxious feeling they have much more than he does.Manuel shows signs of too much caffeine intake.

Question 30

To reduce stress, one should develop hobbies and interests.

Question 31

Roberta wants to make a commitment to exercising more to improve her overall health and to help alleviate stress.She works very long hours so she has set aside 30 minutes of exercise per day 5 days per week.This is a sufficient amount of exercise for optimal health.

Question 32

Shane is under a lot of stress in his life.He wants to change some of the bad habits he has developed to cope with his stress such as eating when he is not hungry and smoking.He changed his diet so he is eating only 5 small meals per day.Shane also quit smoking and drinks a lot coffee and energy drinks throughout the day.Shane has done a good job in handling the stresses of life without turning to bad habits.

Question 33

What is the difference between the Mediterranean Diet and the Food Pyramid suggested by the U.S.D.A?

A)The Mediterranean Diet suggests the use of olive oil in the daily diet.
B)The Food Pyramid advocates the use of more beans and legumes.
C)The Mediterranean Diet suggests eating oils, fats, and sweets sparingly.
D)The Food Pyramid suggests consumption of lean red meat sparingly.

Question 34

Barbara is attending a community college for her associate's degree and plans to transfer into a four-year college for a bachelor's degree.She is not close with her family, and moved into her own apartment at 17.She has always worked and earned her way through school on her own.She has never asked her parents for anything, but she needs car repairs and cannot afford to pay for the repairs and her tuition this semester.Her parents have the means to help her, but will not do so.She has completed two semesters and is very upset over having to skip this semester.She is angry with her parents and feels isolated.She has entered a deep depression and has lost the confidence she had in completing her degree.Based on the chapter, what is the optimal advice for Barbara?

A)Join a support group.
B)Dispute negative thoughts.
C)Talk to a professional.
D)Keep a journal.

Question 35

Approximately 300,000 of today's college students will dies of alcohol-related diseases.

Question 36

Percy has been on the go all day long.He finally arrived home at 11 pm and is worried he is going to have trouble sleeping.He has an exam in the morning and does not want to be all night.He has decided to take an over-the-counter (OTC) cold medicine that he knows will likely put him to sleep.This is considered OTC medication abuse.

Question 37

Caffeine can deplete the B vitamins in your body in addition to other nutrients.

Question 38

Matt weighs 180 lbs.and should drink about six 8 oz.glasses of water per day.

Question 39

If a person has a family member who committed suicide, they are at risk for also committing suicide.

Question 40

Caffeine is not addictive, yet should be used in moderation to avoid anxiety, insomnia, and the depletion of nutrients in the body.

Question 41

In high school Eric played soccer, basketball, and ran track in the Spring.He was a popular person with a lot of friends.He is now in his freshman year taking courses in a top pre-medical program.He has had a stressful semester given the demands of his program.He has made friends in his classes but is not actively social outside of class.He does not drink alcohol but does not watch what he eats either.He has gained weight and is feeling exhausted all the time.With what you have learned about connecting the mind, body and spirit, provide 6 strategies you would recommend to improve his overall wellness.

Question 42

Xavier was recently injured in a car accident.He totaled his car and is lucky to be alive.He used prescription pain medication for the pain in his back, and since his prescription ended, he has begun to smoke marijuana to help ease the pain.Xavier is codependent.

Question 43

Give 3 habits you would like to change in your life.These habits could be related to how you manage stress, eating or exercise habits, level of spirituality in your life, emotional health, protecting your body, etc.Explain why you feel you have not been able to change each habit.Offer 2 strategies you will use to change each habit.These strategies may include beneficial activities to replace these habits.

Question 44

When Korin entered junior high school she became very weight conscious.She joined a health club and began to analyze her diet to count caloric and fat intake.Korin is likely anorexic.

Question 45

Nathan and his girlfriend Amy of two months are on a date.Amy is taking medication that does not permit her to drink alcohol.Nathan ordered a beer with his meal and this upset Amy.She thought it was impolite to order a drink when the person with you does not order a drink.He apologized for upsetting her but stood his ground on being allowed to do what he wants to do.Amy explained that she could see his point, recognized they may have different values, and apologized.Despite their apologies, there are danger signals that this could be an unhealthy relationship.

Question 46

Many people know they should take better care of their health, but they find optimal health practices unrealistic for their own lives.Discuss how realistic these practices for optimal health are in your life.Then brainstorm ways to work around obstacles or suggest adjustments to practices that would make you more likely to adopt them today.

Question 47

Izzy has been a gymnast most of her life and is an average weight for her height.She is now a freshman in college and will no longer be doing her favorite sport.She is very weight conscious and afraid of gaining weight from what she has heard about the 'freshman 15'.She used to work out 5 days a week for 5 hours a day so she decided to take up a modified regiment in the health club on campus.She tends to eat soups, salads, yogurt, and fruit.She'll allow herself a single grain serving per meal, eating 3 meals per day.She eats meat sparingly and instead will eat a bean-based soup or throw some sunflower seeds and nuts onto her salads.Her friends seem impressed with the amount of control she is able to show during meals and they have begun to eat in the same fashion.Before going home for the holidays, Izzy had lost weight.While home, she continued her exercise regiment faithfully.Her parents were worried she was getting too thin so they encouraged her to eat more.For each meal she ate more than usual, she counted the calories and worked out longer to burn off what she had eaten.She lost weight over the holidays.Does Izzy have a problem and if so, what leads you to believe this? What is the best advice to offer Izzy? Apply at least 5 strategies for good health, stress, and/or emotional health management.

Question 48

Mike gains tremendous satisfaction from performing well in his job.He has begun to make excuses for not hanging with friends and frequently conceals the fact that he is staying late at work.He is likely a workaholic.

Question 49

Erica shows signs of being codependent which affects her ability to get along with people in all facets of her life.She has a low self esteem, tends to be controlling, and is easily offended and down on herself when she does not get along with people.During her first semester as a freshman in college she tried to make friends in her classes and in the dorms, but she has not had luck in making a single friend.She has become anxious and socially withdrawn.Over the holidays, she was distraught and asked her parents if she could drop out of school and just look for a job.Her parents have encouraged her to try the next semester before throwing in the towel.Using what you have learned about attitude and wellness, offer Erica advice on how to turn her situation around.

Question 50

Evan is a college freshman having a difficult time in his first semester.He is in a tough academic program, and he is on a scholarship earned through wrestling and keeping his grades up.By the time he gets home each day after classes, practice and dinner, he feels much too exhausted to tackle his work.He tends to save his work for the weekends and then must work all weekend to get it done.As competition season approaches, he knows his weekends will be filled with traveling and meets.He is stressed out already and worried about losing his scholarship if he can't manage it all once the meets start.With what you have learned about time management strategies, attitude, and creative problem solving, offer Evan advice.

Question 51

Explain the USDA's MyPlate.Then make a list of what you ate and drank yesterday and compare it to MyPlate.Discuss how your diet met these guidelines, or suggest foods you should have cut out or added for the optimal diet.

Question 52

Robin has been co-writing a paper with her instructor who has a high public profile for his work.They've built a good rapport, and he seems to respect her research and input on the paper.During their last session, he asked that she call him by his first name and suggested they meet up for coffee for their next update with each other.Robin felt good about this because it made her feel more on his level as a colleague versus a student.Her roommate warned her it is not appropriate she be calling him by his first name and said she should be vigilant in working with him to avoid the possibility of date rape.Robin's intuition is that he is not interested in her romantically and plans to continue building their working rapport.She should trust her intuition.