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183 Cards in this Set
- Front
- Back
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What are 6 types of stressors?
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personality, private life, psychosocial, organizational, academic, environmental
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What are the 3 stages of the stress reaction?
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onset, reaction, outcome
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E + P = ?
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R
events + perception = response |
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what role does P play in the E + P = R equation?
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mediator between stimulus and response
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transactional view
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Lazarus (1960)
stress is an ongoing interaxn between person and environment as we look at our available resources to meet a demand |
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What are the 2 most important influences on our perception?
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resources and personality
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definition of stress
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imbalance between someone's demands and resources
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overload
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demands exceed available resources
ex: too little time to study for test |
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underload
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resources exceed demands
ex: class isn't challenging enough |
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why are college students prone to stress?
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going through a lot of changes
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Yerkes-Dodson Law
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(1908) those under moderate stress learn the most
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hypervigilance
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too alert to stress and panic (ex: overstudying for a test)
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premature closure
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quickly pick a solution just to end stress
(ex: rush through an exam) |
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What is "Caring for the Harvard Community"?
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week long program at Harvard to make students aware of the services available to combat stress
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sexual orientation
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attraction/feelings to women and/or men
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transgender
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gender identity or expression that goes against traditional norms and expectations for your physical sex
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stressors
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cause stress
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Who is the "father of stress" research?
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Hans Seyle
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What did Seyle conclude?
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stress is a nonspecific body response to any demand on it
*doesn't matter if it is a mental or physical demand |
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6 factors influencing the effect of stressors
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1. kind of stressor
2. duration 3. # of stressors at one time 4. intensity 5. frequency 6. past experiences with stressors |
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Is stress objective or subjective?
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subjective;
-an event is only a stressor if you perceive it to be |
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What are the most frequently perceived stressors
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threats and fears of either known, past experiences or unknown events
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personality stressors
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center and dominant stressors
-come b/c of special attributes, behaviors, and experiences that we alone are directly responsible for |
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private life stressors
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unique experiences that characterize home/personal life and wouldn't be publicly known unless individual revealed it
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psychosocial stressors
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happen b/c have some need directed involvement with others and events in your environment
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academic stressors
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related to class environment
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organizational stressors
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related to University or other organization and come about because of lacking or non-functioning resources
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environmental stressors
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general environment (cultural, physical, social and other surroundings)
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What is good stress?
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eustress
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PPOA stands for....
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Personal Plan of Action
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What is the 3-step IRM approach to effectively manage stress?
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-Identify stressor
-Recognize when you're under stress -Manage stress using your selected methods |
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What is evidence that there is a stress epidemic today?
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-3 best selling drugs treat ulcers, hypertension and are tranquilizers
-it has made the front page of magazines such as Time and Newsweek |
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To have effective stress mngt. need to change the way we think and find a balance between....
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internal factors (ex: self concept) and external factors (ex: work pressures)
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"stomping bull" behavior
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stomp and rage when speaking, clenched fists, try to make sure get all one's points in
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"only I can do it all" behavior
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scared to slow down and let others do work because don't want competition to get ahead
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"always in a hurry" behavior
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impatient, don't like waiting
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"compulsive time racing" behavior
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always need more time than in a day; feel guilty if any time is idle, especially during relaxation
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"aggressive competitor" behavior
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overly competitive
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Mind traps
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trap us to think/behave in ways that lead to stress
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types of mind traps:
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personal beliefs, perfectionist, unrealistic expectations, not in control, not keeping things in perspective, negative self talk
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4 types of private life stressors
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1. home events
2. Change in life events 3. daily hassles 4. At-risk lifestyle activities |
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Social Readjustment Scale
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-Holmes and Rahe
-43 item index to measure life changes and stress -life events are measured in LCUs with 100 being the most severe |
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what did holmes and rahe conclude?
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as change incr., illness incr.
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Hardiness
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-Kobasa
-ability to withstand a great deal of life stressors |
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what are the 3 Cs of hardiness?
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control, challenge, commitment
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2 most common "oral habits" that are highly deleterious to human health:
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caffeine and cigarettes
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pseudostressors
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sympathommetric agent...falsely mimics body's sympathetic stress response so makes you feel good
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hypoglycemia
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low blood sugar
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reactive hypoglycemia
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too much sugar in a short amount of time
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functional hypoglycemia
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low blood sugar because skipping meals
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how are sleep and stress polar opposites?
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presence of one usually means absence of the other
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4 main areas of academic stressors
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1. personal skills
2. study skills 3. scheduled classes 4. career plans and goals |
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academic major
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knowledge based on a subject area, not really concerned with labor application
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career major
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occupation specific, deals with labor application
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What is the linking nature of psychosocial stressors?
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they link the internal personality stressors to the external organizational, environmental, academic, and private life stressors
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REM sleep
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brain brings things into perspective; affects performance, behavior and moods
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NREM sleep
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deep sleep; maintains general health
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Frustration is...
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caused by the inhibiting or thwarting of your goals/desires
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What is the master status of college students?
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"student" is the college kid's central position and determines the relative statuses of others around them such as teachers, classmates, provost, etc.
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What is loneliness?
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desiring human interaction even if in a crowd
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Acculturation
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the degree to which individuals adjust to and/or being absorbed into a new surrounding or group
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example of acculturation
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immigrants coming to a new country
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acculturation stress
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difficulties in adjusting (adaptive resources are insufficient to support adjustment to new cultural environment)
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4 stages of acculturation for immigrants
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1. joy/relief b/c made it to the new country
2. regret leaving home country 3. stress 4. accepting, adjusting and reorganizing to suit conditions of new society |
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unexpected panic attack
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doesn't concern what you are doing at the time
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situationally bound panic attack
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always happens in a certain situration
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situationally predisposed panic attack
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associated with a cue but may not occur immediately after exposure.
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5 main areas of organizational stress
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1. non-academic
2. academic 3. health-related 4. office of the college/school or dept. 5. central a-bldg |
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5 main areas of environmental stressors
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1. health concerns
2. living, eating, studying and space concerns 3. community concerns 4. weather 5. classroom |
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2 most mentioned and deadly contagious health hazards affecting college students
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meningitis and Hep. B
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distress
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bad stress
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what is the species name of the tiger?
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Pantera tigris (NOT in Africa!)
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What was the first national survey to measure health risk among college students?
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National College Health Risk Behavior Survey (1995)
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What is the most important predictor of persistence after enrolling in college?
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rigorousness of high school curriculum
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What percentage of freshmen report feeling depressed?
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9.7%
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how many adults are depressed?
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18 million
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evenload
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demands = resources
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what is optimum stress?
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the amount of moderate stress that an individual needs to learn at maximum level.
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By 2012, how much is college enrollment projected to increase for ages 18-24 years old?
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15%
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By 2012, what percentage of college population is projected to be women?
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57%
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What is the amount of the stimulus package passed 2/11/09
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$789.5 billion
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When is Lincoln's Bday and how old would he have been in '09?
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2/12/09; 200 years old
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When is Charles Darwin's Bday and how old would he have been in '09?
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2/12/09; 200 years old
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How much money is in the bag of shredded, warn money?
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4- $20 bills....$80
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Every ____ water is turned off in ______________ to conserve water?
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3 days; Mexico City
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What southern city is reportedly running out of water?
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Atlanta
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What are the 3 stages of stress reaction?
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1. onset
2. reaction 3. outcome |
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What starts the stress reaction?
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perceived demands/stressors that aren't able to be met with your available resources
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What are the 3 main types of stress:
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1. Good (eustress)
2. Normal 3. Bad (distress) |
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What is normal stress?
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necessary stress of our daily lives, b/c they come and go so fast the body typically deactivates and goes back to normal state
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Is the stress tolerance limit the same for every body?
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No, this varies from person to person.
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What happens if bad stress isn't broke up?
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Stage 3 (outcome) of stress process occurs.
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What are the types of distress?
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-acute
-episodic -cataclysmic -chronic -post-traumatic -critical incident |
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acute stress
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immediate; can be fun or detrimental
ex: skiing or being held at gunpoint |
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episodic stress
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frequent acute stress experiences/ a lot of stressors within defined periods of time
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cataclysmic stress
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stress caused by major natural or societal events
ex: Sept. 11th attacks |
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critical incident stress
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caused by any incident outside of typical human experience that's clearly distressing/trouble for person who experienced it.
ex: hostage situation **experienced in medical workers |
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What are two big concepts of the reaction stage of stress process?
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General Adaptation Syndrome and Fight-or-Flight Response
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Who came up with the GAS?
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Hans Seyle
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Who came up with the Fight-or-Flight Response?
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Dr. Cannon, a Harvard professor
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What are the 3 phases of the GAS?
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1. Alarm Reaction
2. Resistance 3. Exhaustion |
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Who came up with and what is the idea behind "fixed store of vitality"?
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Seyle
-everyone has a fixed store of vitality to meet various and potential stressors of daily life. |
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what is "adaptational energy"?
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Use of vitality
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when does one decide to fight?
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resources>stress
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when does one decide to flee?
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resources<stress
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what is the hypothalamus?
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gland at the center of brain which governs emotions and links the psychogenic stress' production of physical reaction because gets cortical messages
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What are the 2 main systems that deal with the fight/flight response?
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the Automatic Nervous System and the Endocrine System
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What does the endocrine system do?
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secretes hormones that change the function of other body tissues and are transported by circulatory system to their target structures
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What is the automatic nervous system?
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carries various impulses that regulate internal body functions
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What are the 2 parts of the body's nervous system?
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CNS and the PNS
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what parts of the body make up the CNS?
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brain and spinal chord
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what parts of the body make up the PNS?
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all of the nerves all over the body
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What are the 2 parts of the PNS?
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1. somatic nervous system
2. automatic nervous system |
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what does the somatic nervous system?
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carries sensory and motor signals to and from the CNS
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What are the 2 parts of the ANS?
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1. sympathetic nervous system
2. parasympathetic nervous system |
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What does the sympathetic nervous system do?
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increase energy so that the body is ready to act
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What does the parasympathetic nervous system do?
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conserve energy to calm body down.
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What does brain do when it perceives a stressor?
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hypothalamus activates adrenal medulla which releases catecholamine "stress" hormones (adrenaline/epinephrine or noradrenaline/norepinephrine)
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What does the posterior part of the hypothalamus do?
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preps us/hype us up
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What does the anterior part of the hypothalamus do?
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helps us relax
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what is the endocrine system's reaction to stress?
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anterior hypothalamus releases corticotropin releasing factor (CRF) which stimulates the pituitary gland to release thyrotropic hormones (TTH) for the thyroid glands and adrenocorticotropic hormone (ACTH) for the adrenal cortex at the top of the kidneys
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What does the thyroid gland release?
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thyroxin (impacts metabolic rate and mental/phys/sexual growth)
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what does adrenal cortex release?
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1. cortisol
2. aldosterone |
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What part of the body is "leader of the endocrine orchestra"?
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pituitary gland
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What is the "fuel for battle"?
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cortisol
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What effect does cortisol's release have on the body?
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-increase blood sugar
-mobilizes free fatty acids -breaks down protein -increase blood pressure -decrease WBC -inhibits production of natural killer cells *decreases immune response |
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what does aldesterone do?
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increase blood pressure to move food and oxygen faster
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If no choice is made between fight or flight then....
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body remains in "high rev" activity
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What stage of the stress process is reached when resources can't deal with stressors/demands?
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outcome (doesn't mean one can't rebound)
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What are the 4 categories of outcomes?
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1. behavior effects
2. cognitive effects 3. emotional effects 4. physical effects |
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what are some examples of behavior effects?
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-eating problems
-accident proneness -sexual problems -suicide |
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what are some examples of cognitive effects?
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-poor self-concept
-perfectionism -worrying |
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what are some examples of emotional effects?
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-burnout
-anxiety and fear -depression |
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what is the difference between anxiety and fear?
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-anxiety is pervasive
-fear is a reaction to a specific/immediate danger |
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is depression always specific?
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No, it can be generalized and harder to address b/c may not be able to ID stressor
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what are some examples of physical effects?
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backaches/headaches
-allergies and asthma -arthritis -diabetes -ulcers -hypertension/heart disease/stroke -cancer -others (hair/scalp, dental, irritable bowel syndrome, emphysema) |
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what is emphysema?
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tissue destroyed in lungs and is common in cigarette smokers
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what are the 2 most common physical effects?
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backaches and headaches
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what is immunoglobin E?
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antibody produced in an allergic reaction because the immune system is overreacting
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What 6 things can we personally change to manage our stress?
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1. thinking
2. feeling 3. self-care behavior 4. interaction with others 5. personal mngt. activities 6. situational views of wherever you may be primarily located |
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4 Skills for stress management
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1. awareness
2. acceptance 3. coping 4. action |
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which skill for stress management is most important?
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action skills
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What are the 5 techniques to manage stress?
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1. Cognitive Restructuring
2. Psychosocial Adjustments 3. Lifestyle Adjustments 4. Situational Adjustments 5. Relaxation Techniques |
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Which technique of stress management is most important?
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Cognitive Restructuring
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Cognitive Restructuring is...
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changing the way you think and therefore changing your perception and what you see as stress
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what are the 2 means of cognitive restructuring?
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1. Change "faulty" cognitions
2. Reframing |
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What are some methods to change our cognitions?
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EPR stress model, Knowledge perception(understanding all you can about the stressor), assess your self perception, clarify your goals, make sure goals are realistic, prioritize, accept what is out of your control, think "could", try not to have distorted or negative thoughts, affirmations
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What are the 3 groups of prioritizing?
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1. essential/immediate action
2. essential/can be postponed 3. nonessential would be nice to do |
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Psychosocial Adjustments are....
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changing how you interact with others and how you react to environments conditions
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examples of psychosocial adjustments.
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laugh
talk things out lean on a friend realize you don't always have to be right spend time with your family/have fun participate in activities/help others to feel useful avoid loneliness improve communication maybe get a pet |
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what are lifestyle adjustments
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improve health and well being and encompass daily activities about how you treat your mind and body
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examples of lifestyle adjustments
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know your bio clock
find your stress tolerance level have a healthy body avoid alcohol/drug use good diet |
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what is excessive when concerning caffeine consumption
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greater than 250mg
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situational adjustments are
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determined by your surrounding conditions so you must change how you interact with your environment
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examples of situational adjustments
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react only when its important
change pace have patience control anger journal good study habits test taking skills |
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what do you call old relaxation techniques?
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general methods
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what do you call new relaxation techniques?
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systematic methods
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what are some misconceptions about relaxing(debunked)?
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-leisure time isn't always relaxing
-sleeping isn't always relaxing -TVs and movies aren't always relaxing because may become emo involved -watching sports isn't always relaxing because may become emo involved -vacations aren't always relaxing b/c have lots of changes -drinking heavily doesn't always relax -cigarette is a pseudostressor -tranquilizers aren't relaxing in the long run -competitive activities can be fun and stressful |
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examples of General methods...
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-getting away from it all
-be creative in doing boring activities -warm water -phys. activity -read in a quiet place |
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in general, General methods....
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do not have a high degree of mental passivity or inner peace/calm
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in general, Systematic methods...
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are more reliable and effective
not as accessible to average person aren't as widely used |
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examples of systematic methods...
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deep breathing
meditation positive imagery massage therapy progressive relaxation biofeedback |
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what is most common massage?
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Swedish
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______ felons in __________ cannot vote.
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3000, Virginia
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how many states don't allow felons to vote?
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2
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How many cards did hallmark sell in 2008 to ppl who were 100 yrs old?
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85000
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role strain
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problem between 1 role
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role conflict
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problem between 2 or more roles
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status inconsistency
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ex: graduated from HU and is a cab driver
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how many times does a typical student change majors?
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5 times
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What percentage of rape cases know their raper?
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7%
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How many stores does KFC have in China?
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1900 (more than McDonald's)
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What % of KFC stores are overseas?
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7%
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How many satellites are in orbit?
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about 800
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What percentage of satellites in orbit are American?
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50%
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Satellites from what 2 countries collided in outerspace?
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US and Russia
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How many Starbucks stores are there in the United States?
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7,180
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How many Americans have died in the war?
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an excess of 4000
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For every 1 person that dies in the war, how many are seriously injured (like amputated)?
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10
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What is the most populated Muslim country?
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Indonesia
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About how many friends are on Facebook?
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75 million
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What was supposed to happen 2/17/09?
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Switch from analog to digital television.
(??? 12 million Americans) |
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What is the best jet and how much does it cost?`
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F22 fighter jet --> $300 million
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