1. You first begin to think of changing a behavior when you:
   
   a. Begin experiencing health problems b. Are experiencing emotional pain c. Are told to change something by your physician d. Begin to feel out of control e. Are feeling frustration with the way your life is going f. Develop an awareness that your behavior is at the root of your problems g. All of the above
   
   
2. The two main forces that motivate you to change some behavior are:
   
   a. Your spouse or loved one(s) and the fear of death b. Your current habits or behavior are boring and you feel lousy c. The fear of death and the desire to be healthy and enjoy life d. The fear of failure and lack of interest in life
   
   
3. Change is initially resisted by nearly everyone because it:
   
   a. Isn't really all that important b. Feels uncomfortable, which temporarily increases our stress c. Dislodges us from the status quo, which is currently perceived as a state of equilibrium d. Requires conscious thought and hard work e. You think anyone else who suggests change doesn't really know or understand your situation f. All except a
   
   
4. A woman who is 5’2" and weighs 185 lbs. complained to her physician that her left knee hurt so badly she could hardly walk. After being advised to lose weight, she said, "That won’t help me, I’ve always weighed between 180 and 190 pounds and never had knee problems before. Can’t you give me a knee replacement?" Her response is an example of:
   
   a. Covert resistance to change b. Overt resistance to change
   
   
5. "I keep forgetting to write down what I eat, and by the time I remember to do it, I can’t recall every little thing" is an example of:
   
   a. Covert resistance to change b. Overt resistance to change
   
   
6. Once you have overcome the initial resistance of changing some behavior, believing that you actually can change is powerful in successfully implementing the change(s) you need to make.
   
   a. True b. False
   
   
7. The basic steps required to make permanent, positive changes are:
   
   a. Join a health club, eat right and read more b. Define new behavior(s) to replace old one, inform someone else for accountability, exercise, relax, eat right and become assertive c. Eat primarily fruits and vegetables, exercise and consistently practice your new behavior d. Meditate, exercise, relax and begin a creative activity like painting e. Eat a diet high in protein, exercise, and seek feedback that will reinforce your positive changes
   
   
8. It is best to identify the areas you want to change and then try to change them simultaneously for better results.
   
   a. True b. False
   
   
9. Personality is thought to be comprised of values (abstract qualities that give meaning to our lives), attitudes (perceptions derived from our values), and behaviors (any action based on one or more attitudes). Of the three components, which is the most easily influenced?
   
   a. Attitudes b. Values c. Behavior
   
   
10. In order to modify your behavior and change habits that have been problematic, you will need to:
    
    a. Use "I" statements and change your thinking b. Depend on those close to you to change your circumstances c. Rely on others to keep you on track and make you do what you should d. Start to own your own feelings, thoughts and beliefs e. Love yourself enough to care for yourself f. Become your own parent, learning to say "no" g. Answers a, d, e, and f
    
    
11. Choosing to work on either a negative behavior or a positive behavior can change bad habits.
    
    a. True b. False
    
    
12. There are several ways to implement behavioral changes. One of these is positive reinforcement. Which of the following is not an example of positive reinforcement?
    
    a. Verbal praise, hugs and smiles b. Treating yourself to a fancy dinner after losing 15 lbs. c. Buying a new dress, shirt or slacks d. Going to the lake, beach or resort for the weekend e. Allowing yourself to lie in a hammock one afternoon with nothing to do or think about
    
    
13. Identify which of the following is not an example of negative reinforcement:
    
    a. Denying yourself dinner dessert if you failed to eat breakfast b. Observing an obese person at a restaurant buffet and deciding to not eat the way he/she is eating c. Making yourself do two hours worth of intense yard work after indulging in two pieces of pecan pie d. Relinquishing a round of golf following a week of making no behavior improvements e. none of the above
    
    
14. In changing behaviors, learning to discriminate means:
    
    a. Allowing yourself to behave in a particulare way under one set of circumstances but not in another b. Deciding which exercise is best for you c. Understanding which dessert is healthiest d. Being able to eat correctly at all times
    
    
15. Changing behavior requires:
    
    a. Money, time, a spouse and belonging to a health club b. Planning, will power, encouragement from others and being motivated to change c. Monitoring by someone else, hard work and belief in yourself d. Little time once you get started, good nutrition and lots of exercise e. Self motivation, thinking, hard work, consistency and doing things that may be uncomfortable f. Doing some things that seem uncomfortable while changing three problem-causing habits g. About three weeks and about 10 minutes daily
    
    
16. Once it has been decided that some of your habits need changing, you will get the most from your program prescription by first changing what you enjoy most.
    
    a. True b. False
    
    
17. Symptoms of the need for making some health changes include:
    
    a. Depression, weight loss or gain, muscular tics, fatigue and elevated blood pressure b. Weight gain or loss, hair loss, fatigue, feeling irritable, and constant hunger c. Fatigue, muscular tics, elevated blood pressure and brittle nails d. Constant appetite, depression and fatigue
    
    
18. Current habits are difficult to change, even when they are causing or contributing to our problem(s) because:
    
    a. We have no control over most thing, we lack the resources to make positive changes and we aren't motivated b. It is natural to resist change, we fear the unknown and there are many barriers to changing current habits c. We seldom experience problems we can't handle, have only minimal stress and have no reason to change
    
    

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