Managing Stress

~ Exam ~

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This test has 50 questions.

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1. Stress is a natural reaction of the body originally designed to:

  a. Protect the individual person.

  b. Prevent us from being angry.

  c. Help us routinely exercise.

  d. Stimulate our visceral effectors.

2. One of the long term effects of unresolved stress is:

  a. Increased heart rate.

  b. Increased peristalsis.

  c. More blood going to the stomach area.

  d. High blood pressure.

3. When under stress, energy is increased by:

  a. Faster breathing.

  b. Increased heart rate.

  c. Release of sugars and insulin into the blood stream.

  d. Eating more vegetables.

4. Individuals operating with their comfort zone for stress experience:

  a. A dread of going to work.

  b. A dread of going home.

  c. Excitement about their work.

  d. A sense of never being finished with work.

5. Stress which is not resolved for a long period of time is likely to result in:

  a. A healthy attitude towards work.

  b. Increased health problems.

  c. A healthy attitude towards children.

  d. Perfect work attendance record.

6. Muscle fatigue in the stressed individual is due to:

  a. Increased coagulation of the blood.

  b. Stress messages being sent to muscles.

  c. Blood being diverted to the hands and feet.

  d. A decrease in exercise.

7. A major cause of stress in many individuals is:

  a. A lack of understanding about stress.

  b. Their reaction to stress.

  c. Losing their temper.

  d. A concern about money.

8. Learning to stay within his/her comfort zone will enable a person to:

  a. Function to the best of his/her ability.

  b. Argue less with his/her co-workers.

  c. Be on time.

  d. Enjoy change.

9. Learning to stay within his/her comfort zone for stress should:

  a. Cause cold hands and feet.

  b. Help to prevent high blood pressure.

  c. Slow down digestion.

  d. Cause faster breathing

10. A person may be experiencing an overload of stress when:

  a. He/she sleeps only six hours/night.

  b. He/she has frequent illnesses.

  c. He/she remembers minute details.

  d. He/she is always positive in attitude.

11. The individual experiencing a high stress life style:

  a. Is a victim of that life style.

  b. Values him/herself above others.

  c. Can change his/her life style.

  d. Seldom worries about others.

12. The person with a “stress-prone” personality:

  a. Thinks everyone else causes his/her problems.

  b. Likes for others to disagree with him/her.

  c. Does not place blame on others.

  d. Freely and readily admits mistakes.

13. When a person recognizes that he/she is not effectively coping with stress he/she should:

  a. Panic.

  b. Consult his/her physician.

  c. Deny that anything is wrong.

  d. Evaluate to determine the cause of the stress.

14. The person in a low stress life style:

  a. Seldom manages to take a vacation.

  b. Frequently becomes involved in unhealthy relationships.

  c. Uses alcohol and tobacco excessively.

  d. Maintains a high level of physical fitness.

15. The person in a high stress life style:

  a. Denotes most of his/her time to work.

  b. Exercises one hour every day.

  c. Always has time for “vacation” week-ends.

  d. Laughs at him/herself frequently.

16. The person who lives a low stress life style would find time to:

  a. Take a walk along the beach.

  b. Accept stressful situations.

  c. Smoke a pack of cigarettes each day.

  d. Worry about the future.

17. Burnout:

  a. Occurs in all persons leading a high stress life style.

  b. Is preventable and resolvable.

  c. Occurs in all persons leading a low stress life style.

  d. Occurs only in those who fail to exercise regularly.

18. The way we react to stressors:

  a. Is determined from birth.

  b. Is determined by our personality.

  c. Contributes to the development of burnout.

  d. Is caused by others.

19. The following is usually an immediate reaction to stress:

  a. Vomiting.

  b. Falling asleep.

  c. Tingling sensation in arms and hands.

  d. Rapid pulse.

20. A person experiencing stress build-up:

  a. Is always on time.

  b. Enjoys sex frequently.

  c. Has abundant energy

  d. Frequently forgets appointments.

21. Burnout is:

  a. Often an excuse for not doing something.

  b. Develops over a period of time.

  c. Acute in nature.

  d. Occurs when the boss is unreasonable.

22. The individual experiencing burnout:

  a. Is easily able to relax

  b. Is under pressure to succeed all of the time.

  c. Has all areas of his/her life in balance.

  d. Is very flexible.

23. The person experiencing burnout needs to:

  a. Be more serious about work.

  b. Preserve his/her image.

  c. Evaluate his/her lifestyle.

  d. Make one area of life the most important.

24. Keeping a daily stress log will:

  a. Increase your stress.

  b. Let you see how really busy you are.

  c. Enable you to say no to new projects.

  d. Enable you to assess causes of stress.

25. When keeping a stress log it is important to:

  a. Wait until you have all the information about the activity.

  b. Record even brief information as soon as possible

  c. Record information at least every 15 minutes.

  d. Record at the end of the day all of the events of the day.

26. Exercise is needed:

  a. During pregnancy.

  b. Only after forty years of age.

  c. When in stressful situations.

  d. Throughout a person’s lifetime.

27. When planning to exercise it is a good idea to:

  a. Develop a contract with yourself.

  b. Buy new exercise cloths.

  c. Be flexible in deciding each day what to do and when to do it.

  d. Begin on a Saturday.

28. As part of an individual’s exercise program, he/she needs to exercise aerobically:

  a. Once/month

  b. Once/week.

  c. Daily.

  d. Three times/week.

29. To help avoid injury when exercising one should:

  a. Work out every day.

  b. When tired, push some more; pain = gain.

  c. Warm up by doing stretching exercises.

  d. Warm up by doing five minutes of gently exercise like jogging in place.

30. Benefits of a regular exercise program include:

  a. An increase in muscle size.

  b. Tension causing sleeplessness.

  c. Increased anxiety and depressive thoughts.

  d. Cardiovascular conditioning.

31. The individual experiencing stress has:

  a. Increased nutritional needs.

  b. Increased need for fat intake.

  c. Increased fiber content.

  d. Increased sodium content.

32. Obesity is associated with:

  a. Fad diets.

  b. Increased health problems.

  c. Being in control.

  d. Depression.

33. The best kind of diet for a person experiencing increased stress is a:

  a. High carbohydrate diet.

  b. Low protein diet.

  c. Balanced diet.

  d. Low sodium diet.

34. Nutritionally correct habits are best established:

  a. By taking special courses.

  b. In childhood.

  c. After a fast.

  d. When one does his/her own cooking.

35. The recommended amount of fat in the average diet should be:

  a. 10% of the total daily calories.

  b. Changed depending upon age.

  c. Increased during the winter.

  d. Less than 30% of the total daily calories.

36. There are ________calories in a gram of fat.

  a. 9

  b. 4

  c. 16

  d. 32

37. An easy way to increase fiber in a diet is:

  a. Eat only vegetables and fruit.

  b. Eat brown rice instead of white.

  c. Drink fruit juices.

  d. Eat only cooked vegetables.

38. Ways to reduce sodium in a diet include:

  a. Adding salt during cooking.

  b. Eating cured meats.

  c. Using a salt substitute.

  d. Salt food before testing it.

39. When eating out, a strategy for assisting individual to eat less is:

  a. Order a non-calorie drink instead of an appetizer.

  b. Use margarine instead of butter.

  c. Ask for rolls first.

  d. Eat dessert first.

40. Smoking cigarettes:

  a. Is a good stress reducer.

  b. Can be an aid in losing weight.

  c. Is a hazard to good health.

  d. Should start in childhood.

41. When a person has quit smoking, withdrawal symptoms are usually gone:

  a. After 2 – 3 days

  b. After 2 – 3 months.

  c. With a year

  d. Within two weeks.

42. As an individual quits smoking, a helpful way to assist the process is to:

  a. Decrease your exercise.

  b. Drink water.

  c. Eat six small meals instead of three

  d. Temp them to smoke just one.

43. An assertive way to handle a conflict situation is to:

  a. Talk in great detail.

  b. Make eye contact with the person.

  c. Include the topic as part of the total conversation.

  d. Frequently add your opinion.

44. Alcohol is a:

  a. Good stress reliever.

  b. Depressant

  c. Stimulant.

  d. Good substitute for smoking.

45. The use of caffeine should be:

  a. Increased during dieting.

  b. Increased during a time when an individual is quitting cigarettes.

  c. Decreased to help relieve stress.

  d. Decreased during dieting.

46. A form of non-verbal communication is:

  a. Verbally attacking the other person.

  b. An individual’s appearance.

  c. Getting in the last word.

  d. To sit where you can see the speaker.

47. Barriers to effective communication include:

  a. Waiting until the person finishes, even when you know the answer.

  b. Making up your mind before the speaker finishes his/her statement.

  c. Speaking with a positive delivery.

  d. Takes notes on what the speaker is saying.

48. “Blowing up” when you are angry is:

  a. An assertive behavior.

  b. An acceptable behavior.

  c. Necessary to get your point across.

  d. Unacceptable for the professional.

49. The optimal goal in a conflict situation is to:

  a. Create a win-win situation for both people.

  b. Win.

  c. Make your demands known.

  d. Make the other person angry.

50. A good conflict resolution technique is to:

  a. Make the other person feel guilty.

  b. Force proof of the other person’s position.

  c. Know what you want as the outcome of the conflict.

  d. Wait for the other person to speak first.