Stress Management for Wellness Educators Flashcards
- What is the best definition of stress?
A. Joy from success
B. Body’s response to excitement
C. A non-specific response to any demand for change
D. An illness caused by external factors
✅ Answer: C
Stress is defined as the non-specific response of the body to any demand for change.
- Which theory focuses on the match between individual abilities and job demands?
A. Effort-Reward Imbalance
B. Transactional Model
C. Person-Environment Fit Theory
D. Cognitive Behavioral Theory
✅ Answer: C
This theory emphasizes how well a person’s abilities fit with job demands and environment.
- Which tool is commonly used to assess perceived stress?
A. WHO-QOL
B. BMI Index
C. Perceived Stress Scale
D. Wellness Index
✅ Answer: C
The Perceived Stress Scale (PSS) is widely used to measure individual stress perception.
- What is the ‘runner’s high’ mainly caused by?
A. Dopamine
B. Endorphins
C. Cortisol
D. Adrenaline
✅ Answer: B
Endorphins, especially beta-endorphins, are released during exercise and cause the “runner’s high”.
- What is the primary inhibitory neurotransmitter involved in reducing stress?
A. Serotonin
B. Dopamine
C. GABA
D. Acetylcholine
✅ Answer: C
GABA calms brain activity and helps reduce stress and promote sleep.
- Which stress model includes demand, control, and support?
A. Effort-Reward Imbalance
B. Person-Environment Fit
C. Transactional Model
D. Job Demand-Control (Support) Model
✅ Answer: D
This model links job stress to high demands, low control, and low support.
- What is a key difference between stress and burnout?
A. Burnout is short-term
B. Stress never affects mood
C. Burnout lasts longer and feels like loss of meaning
D. Stress causes euphoria
✅ Answer: C
Burnout is more chronic and involves emotional exhaustion and loss of purpose.
- Which method is effective in reducing stress through physical relaxation?
A. CBT
B. Medication
C. Progressive Muscle Relaxation (PMR)
D. Journaling
✅ Answer: C
PMR involves tensing and relaxing muscle groups to reduce physical stress symptoms.
- Which neurotransmitter regulates mood and digestion?
A. Endorphins
B. GABA
C. Serotonin
D. Noradrenaline
✅ Answer: C
Serotonin influences mood, sleep, appetite, and gut health.
- What effect does physical exercise have on the HPA axis?
A. Weakens it
B. Suppresses it
C. Strengthens and regulates it
D. Has no effect
✅ Answer: C
Exercise supports and balances the HPA axis, reducing stress response over time.
- What does the General Adaptation Syndrome (GAS) describe?
A. Sleep cycle stages
B. The body’s stages of response to stress
C. Hormonal changes during puberty
D. Muscle recovery phases
✅ Answer: B
GAS includes alarm, resistance, and exhaustion stages in response to stress.
- Which of the following is NOT part of the relaxation breathing technique 4-7-8?
A. Inhale for 4 seconds
B. Hold for 7 seconds
C. Exhale for 8 seconds
D. Inhale for 8 seconds
✅ Answer: D
The 4-7-8 technique involves inhaling for 4, holding for 7, and exhaling for 8 seconds.
- According to the presentation, which factor is essential before conducting a group stress session?
A. Collecting client blood samples
B. Approving the session with a pharmacist
C. Documented PSS score by a physician
D. Referring clients to psychiatry
✅ Answer: C
A documented Perceived Stress Scale (PSS) score is required to enroll in the session.
- What is a practical benefit of Quran recitation in stress management, as presented?
A. Improves memory
B. Reduces anxiety and depression
C. Builds muscle tone
D. Enhances blood sugar control
✅ Answer: B
Quran recitation is shown to reduce anxiety, stress, and depression effectively.
- What is the main role of acetylcholine in stress regulation?
A. Inhibits muscle movement
B. Stimulates excitatory messages in the nervous system
C. Increases blood sugar levels
D. Reduces serotonin levels
✅ Answer: B
Acetylcholine is an excitatory neurotransmitter that helps regulate heart rate and other functions.
What does DSHBP stand for?
Dark Chocolate
Salmon
Hazelnuts
Berries
Parmesan Cheese
What does PBP stand for?
Pumpkin seeds
Beans
Parmesan Cheese
In progressive muscle relaxation what are 4, 7,8 steps referred to?
Nnumber of seconds for Belly Inhalation, Holding Breath and exhalation
What are the effect of physical exercises on mental health?
Endorphins: abg
Neuroplasticity :
Serotonin, NE, BDNF, IGF-1
Angiogenesis:
VEGF, AcCoA, BDNF. IGF-1
Neurogenesis :
GDNF, AO, DA, BDNF, IGF-1
