Short Answer/Essay

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Mental and Physical Health Management

Short Answer/Essay

Define healthy eating habits and describe the major risks of an unhealthy diet and the benefits of healthy eating.

Identify techniques for making healthy food choices and the benefits of regular exercise, for both body and brain.

Identify benefits of sleep for both physical and mental health. Discuss ways to ensure good sleep habits and high-quality sleep, especially during periods of stress.

Explain what substance use and abuse is and identify the warning signs that help may be needed

Describe the effects of smoking cigarettes, alcohol use, and illegal drug on the body. Then, identify resources for further information and guidance about substance abuse.

Identify sources of stress, particularly for college students and escribe the symptoms and effects of chronic stress.

List healthy ways of managing stress that fit your current lifestyle.

Identify the difference between occasional negative emotions and more serious mental health issues, such as anxiety disorder or depression. Explore practices for ensuring mental health and emotional balance in your life.

Define safety consciousness and describe strategies for staying safe on campus and elsewhere.

Multiple Choice/True-False

According to USDA Healthy Eating Guidelines, how much of your plate should contain fruits and vegetables?

  1. One third

  2. One half

  3. One quarter

  4. None of the above

If you’re adopting healthy eating habits, you should consume less ________.

  1. sodium, saturated fat, and added sugars

  2. saturated fat, polyunsaturated fat, and soy products

  3. frozen food, gluten, and dairy products

  4. sugar and soy products

Eating healthy can reduce your risk of which of the following?

  1. diabetes

  2. Cancer

  3. Heart disease

  4. All of the above

Which of the following is the best strategy for eating healthy while you’re in college?

  1. Minimize snacking between meals and late at night.

  2. Eat at home.

  3. Stick to diet soft drinks and low-calorie beverages such as coffee and tea.

  4. Eat out only on weekends.

Which of the following is a whole-grain food?

  1. Pretzels

  2. Kale chips

  3. Brown rice

  4. White rice

Which of the following is NOT an example of aerobic activity?

  1. ice skating

  2. dancing

  3. playing tennis

  4. swimming

  5. weightlifting

Which of the following is NOT a benefit of exercise mentioned in the text?

  1. Lower your risk for diabetes

  2. Improve your memory

  3. Lower your risk of death

  4. Lower your life longevity

  5. Help keep depression at bay

Typically, how much exercise is recommended for adults each week?

  1. 75 minutes of vigorous aerobic activity or 150 minutes of moderate activity

  2. 200 minutes of a combination of vigorous and moderate physical activity

  3. 75 minutes of moderate aerobic activity or 150 minutes of vigorous activity

  4. Any amount of exercise is recommended.

On average, how much sleep do adults need each night?

  1. 7-8 hours

  2. 11-12 hours

  3. 9-10 hours

  4. 5-6 hours

Which of the following is NOT a cue that you are probably too tired to drive?

  1. You can’t stop yawning

  2. You have trouble keeping your eyes focused

  3. You can’t remember driving the last few miles

  4. You only slept 7 hours last night

True or False? Sleep deprivation magnifies alcohol’s effects on the body.

Which of the following is NOT a tip from the reading to help you get to sleep, stay asleep, and wake up feeling well rested?

  1. Lie in bed if you can’t fall asleep

  2. Exercise

  3. Set a schedule

  4. Wake up with the sun

  5. Put away books, homework, and screens 30 minutes before bed

Which is the equivalent of a 12-oz beer?

  1. 5 ounces of wine

  2. 5 ounces of hard liquor

  3. 5 ounces of malt liquor

Which of the following are ways that alcohol affects the body? Check all that apply.

  1. It can strengthen your immune system.

  2. It causes the pancreas to produce toxic substances

  3. It causes liver problems.

  4. It interferes with the brain’s communication pathways.

  5. It causes temporarily clear, focused thinking

True or False? Binge drinking is a pattern of drinking that brings blood alcohol concentration (BAC) levels to 0.40 g/dL or higher within 2 hours.

Which of the following are ways that marijuana affects the body? Check all that apply.

  1. It can become addicting

  2. It can lead to coughing and wheezing

  3. It causes driving impairment

  4. It impairs memory

  5. It decreases the heart rate

Which of the following is NOT a potential problem caused by using cocaine?

  1. Lower blood pressure

  2. Stomach pain or sickness

  3. Addiction

  4. Loss of appetite

People sometimes dangerously overdose on this drug because it is hard to tell how strong it is until it is used:

  1. Vicodin

  2. Heroin

  3. Marijuana

  4. Cocaine

Which of the following are some of the problems meth can cause? Check all that apply.

  1. addiction

  2. crank bugs

  3. lower body temperature

  4. gaining weight

  5. mouth sores

True or False? Over-the-counter prescription pain medication is safer than other street drugs like heroin and cocaine.

True or False? Stress is always negative.

All of the following may be caused by chronic stress EXCEPT

  1. Digestive problems

  2. Sleep problems

  3. Anxiety

  4. Memory and concentration impairment

  5. Lower blood pressure

Which of the following are ways recommended in the text to combat stress? Select all that apply.

  1. Drop out of clubs or extracurricular activities

  2. Take proper physical care of yourself

  3. Avoid drugs and alcohol

  4. Prioritize your time

  5. Avoid talking to close friends or family members

True or False? Chronic diseases are rarely linked to mental disorders.

In order to be diagnosed with depression, a person must demonstrate feelings of sadness, hopelessness, or other characteristic symptoms for at least

  1. 2 weeks

  2. 3 days

  3. 7 days

  4. 1 month

True or False? Eating disorders are mental health illnesses.

Alex has a hard time finishing his homework because he can’t stop thinking about how dirty his hands feel. He knows they are clean from when he washed them just a few minutes ago, but he feels that he needs to wash them again just to be sure. If this pattern of behavior becomes disruptive to Alex’s normal life, he could eventually be diagnosed with:

  1. anorexia nervosa

  2. a panic disorder

  3. PTSD

  4. OCD

Someone who eats a large amount of food two or more times a week and then throws it up afterwards would probably be diagnosed with:

  1. bulimia nervosa

  2. binge eating disorder

  3. anorexia nervosa

  4. any of the above

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