Test Preparation/Study Test Preparation/Study & Test Taking Strategies& Test Taking Strategies

Wednesday January 9, 2012Wednesday January 9, 2012

Student Services & School Health NurseCrescent Heights High School

TopicsTopics

1.1. Test AnxietyTest Anxiety

2.2. Study StrategiesStudy Strategies

3.3. Test Taking StrategiesTest Taking Strategies

4.4. Self-CareSelf-Care

Reducing Test AnxietyReducing Test Anxiety

Mental PreparationMental Preparation

Physical PreparationPhysical Preparation

Relaxation TechniquesRelaxation Techniques

Mental PreparationMental Preparation

What to do before your exam:What to do before your exam: Be preparedBe prepared Review MaterialReview Material Don’t CramDon’t Cram Arrive at exam location earlyArrive at exam location early

What to do during your exam:What to do during your exam: Be test wise and have a planBe test wise and have a plan

Physical PreparationPhysical Preparation

What to do before your exam:What to do before your exam: FoodFood RestRest

What to do during your exam:What to do during your exam: Be comfortableBe comfortable Be aware of environmentBe aware of environment

Relaxation TechniquesRelaxation Techniques

1. ORGANIZE YOURSELF1. ORGANIZE YOURSELF

2. Set a Schedule2. Set a Schedule

3.Hard Units First3.Hard Units First

4. Review Tests & Quizzes4. Review Tests & Quizzes

5. Ask Your Teacher For Help5. Ask Your Teacher For Help

6. Practice Makes Perfect6. Practice Makes Perfect

7. Take a Break7. Take a Break

8. Get back to Work8. Get back to Work

9. Do Not Procrastinate9. Do Not Procrastinate

10. Use Memory Aids10. Use Memory Aids

LEO the lion says GER = Loss of electrons LEO the lion says GER = Loss of electrons is oxidation, Gain of electrons is reductionis oxidation, Gain of electrons is reduction

Richard of York gave battle in vain = Red Richard of York gave battle in vain = Red Orange Yellow Green Blue Indigo VioletOrange Yellow Green Blue Indigo Violet

11. Go Online11. Go Online

12. Do Practice Exams12. Do Practice Exams

Helpful ResourcesHelpful Resources

Grade 9 and 30 level practice exams Grade 9 and 30 level practice exams https://questaplus.alberta.ca/

All grade practice exams All grade practice exams www.alberta.exambank.com

Chinook Learning Services – Diploma Exam Preparation Chinook Learning Services – Diploma Exam Preparation Courses Courses www.chinooklearningservices.com

Study Guides for purchase all grades Study Guides for purchase all grades https://castlerockresearch.com/store/Alberta

Ten Tips for Terrific Ten Tips for Terrific Test TakingTest Taking

Analyze how you did on a similar Analyze how you did on a similar test in the pasttest in the past

Review your previous tests, and sample Review your previous tests, and sample tests.tests.

Each test prepares you for the next.Each test prepares you for the next.

Arrive early for testsArrive early for tests

Before a test, list everything you need for it Before a test, list everything you need for it that is allowed (pencils/pens, calculator, that is allowed (pencils/pens, calculator, dictionary, watch, etc.).dictionary, watch, etc.).

Know the schools current policies around Know the schools current policies around exams and expectations.exams and expectations.

Be comfortable but alertBe comfortable but alert

Choose a good spot in the room and make Choose a good spot in the room and make sure you have enough space to work.sure you have enough space to work.

Maintain a comfortable posture in your Maintain a comfortable posture in your seat and don’t “slouch”. seat and don’t “slouch”.

Stay relaxed and confidentStay relaxed and confident Keep a good attitude.Keep a good attitude.

Remind yourself that you are well prepared and Remind yourself that you are well prepared and are going to do well.are going to do well.

If you find yourself anxious, take several slow, If you find yourself anxious, take several slow, deep breaths to relax.deep breaths to relax.

Don’t talk about the test to other students just Don’t talk about the test to other students just before entering the room; anxiety is contagious.before entering the room; anxiety is contagious.

Relax

Read the directions carefullyRead the directions carefully

This may be obvious, but it will help you This may be obvious, but it will help you avoid careless errors.avoid careless errors.

READ

CAREFULLY

If there is time, quickly look through If there is time, quickly look through the test for a previewthe test for a preview

Note key terms: jot down brief notes.Note key terms: jot down brief notes.

If you can, mark the test or answer sheet If you can, mark the test or answer sheet with comments that come to mind. Ask if with comments that come to mind. Ask if that is permitted!!!that is permitted!!!

Answer questions in a strategic order:Answer questions in a strategic order:

Answer easy questions first.Answer easy questions first.

Then answer difficult questions or those with the most point Then answer difficult questions or those with the most point value.value.

With objective tests, first eliminate those answers you know With objective tests, first eliminate those answers you know to be wrong, or are likely to be wrong, don’t seem to fit, or to be wrong, or are likely to be wrong, don’t seem to fit, or where two options are so similar as to be both incorrect.where two options are so similar as to be both incorrect.

With essay/subjective questions, broadly outline your With essay/subjective questions, broadly outline your answer and sequence the order of your points.answer and sequence the order of your points.

ReviewReview

Resist the urge to leave as soon as you Resist the urge to leave as soon as you have completed the test. Review and have completed the test. Review and make sure that you:make sure that you:

• Have answered all the questionsHave answered all the questions• Did not mis-mark answersDid not mis-mark answers• Did not make simple mistakesDid not make simple mistakes

Proofread spelling, grammar, punctuation, Proofread spelling, grammar, punctuation, decimal points, etc.decimal points, etc.

Change answers to questions if you made Change answers to questions if you made a mistake, or misread the question!a mistake, or misread the question!

Or if you find information elsewhere in the Or if you find information elsewhere in the test that indicates that your first choice is test that indicates that your first choice is incorrect.incorrect.

A B

Decide on and adopt study Decide on and adopt study strategies that work best for youstrategies that work best for you

Review your test preparation andReview your test preparation and

identify those habits that worked wellidentify those habits that worked well

and replace those that don’t.and replace those that don’t.

What’s Best?

Self Care Strategies Self Care Strategies while Studyingwhile Studying

Sleep for TeensSleep for Teens

Scientific research shows that to function at your Scientific research shows that to function at your best, you need between 9 and 10 hours of sleep best, you need between 9 and 10 hours of sleep every day. every day.

This is more sleep than you needed before you were This is more sleep than you needed before you were a teenager, and it is more than you will need when a teenager, and it is more than you will need when you are an adult. you are an adult.

Teens need more sleep because you are in a time of Teens need more sleep because you are in a time of very fast physical, intellectual and emotional growth.very fast physical, intellectual and emotional growth.

Make a sleep objective Make a sleep objective – sleep should be 8 or 9, or – sleep should be 8 or 9, or even 10 hours of sleep every night. even 10 hours of sleep every night.

Why is sleep so important?Why is sleep so important?

While you are sleeping…While you are sleeping… Your brain is preparing for the next day – Your brain is preparing for the next day –

forming new pathways to help you learn and forming new pathways to help you learn and remember information. remember information.

Your brain is maintaining a healthy balance of Your brain is maintaining a healthy balance of the hormones that make you feel hungry the hormones that make you feel hungry (ghrelin) or full (leptin).(ghrelin) or full (leptin).

If you’re sleep deficient, you have trouble making If you’re sleep deficient, you have trouble making decisions, solving problems and produce more decisions, solving problems and produce more levels of ghrelinlevels of ghrelin..

During the day…During the day…

DO:DO: Get regular exposure to outdoor or bright lights, especially in Get regular exposure to outdoor or bright lights, especially in

the late afternoon.the late afternoon. Good exercise leads to good sleeping (exercise every day if Good exercise leads to good sleeping (exercise every day if

possible).possible).

DON’T: DON’T: Have caffeine in the mid-afternoon/evening (coffee, many Have caffeine in the mid-afternoon/evening (coffee, many

teas, chocolate, sodas, energy drinks).teas, chocolate, sodas, energy drinks). Take daytime naps ( if you do, keep it short – less than 30 Take daytime naps ( if you do, keep it short – less than 30

minutes).minutes).

Before Bed…Before Bed…

DO…DO… Go to bed at the same time each day (and rise at Go to bed at the same time each day (and rise at

the same time).the same time). Have a relaxing bedtime routine. Have a relaxing bedtime routine. Keep the bedroom Keep the bedroom darkdark enough to facilitate sleep.enough to facilitate sleep. Use your bed Use your bed onlyonly for sleep.for sleep. Remove electrical devices (cell phones, radios) Remove electrical devices (cell phones, radios)

from around your head when you sleep. from around your head when you sleep. Electromagnetic fields have been found to reduce Electromagnetic fields have been found to reduce melatonin levels. melatonin levels.

Before Bed…Before Bed…

DON’T:DON’T: Engage in stimulating activity, such as playing a Engage in stimulating activity, such as playing a

video game, watching an exciting program on video game, watching an exciting program on television, or having an important discussion with television, or having an important discussion with a friend. a friend.

Worry time needs to stop well before bed time. Worry time needs to stop well before bed time. Read or watch television in bed.Read or watch television in bed. Got to bed too hungry or too full.Got to bed too hungry or too full. Take over-the-counter sleeping pills without your Take over-the-counter sleeping pills without your

doctor’s knowledge.doctor’s knowledge.

At night..At night..Melatonin:Melatonin: Hormone secreted by the pineal gland Hormone secreted by the pineal gland

during the dark phase of the day-night during the dark phase of the day-night cycle.cycle.

Peaks between 2:00 am – 4:00 am in the Peaks between 2:00 am – 4:00 am in the morning.morning.

On WeekendsOn Weekends

On weekends, no matter how late you go On weekends, no matter how late you go to bed, try to get up within 2 hrs to 4 hrs of to bed, try to get up within 2 hrs to 4 hrs of your usual wake time.your usual wake time.

Nutritious FoodsNutritious Foods

Eat Eat “REAL” “REAL” food food Learn to recognize true hunger and fullness. Learn to recognize true hunger and fullness.

Skip the urge to nibble while you are studying or Skip the urge to nibble while you are studying or if you are stressed.if you are stressed.

There should be There should be 2 hours 2 hours between meals and between meals and snackssnacks

Beverages should include only water – milk is Beverages should include only water – milk is considered part of a snack. considered part of a snack.

Skip the juice – eat the fruit/vegetable instead.Skip the juice – eat the fruit/vegetable instead.

Healthy snacks while StudyingHealthy snacks while Studying

Snacks are important during adolescence (body Snacks are important during adolescence (body needs more nutrients to grow)needs more nutrients to grow)

What is a snack?What is a snack? Smaller than a meal – usually 2 food groups.Smaller than a meal – usually 2 food groups. Keeps your blood glucose (sugar) stable Keeps your blood glucose (sugar) stable

throughout the day.throughout the day. Snacks should be 200 calories or less.Snacks should be 200 calories or less.

Example: Apples slices and peanut butterExample: Apples slices and peanut butter

Pre-exam EatingPre-exam EatingChoose a meal that prevents hunger, provides lots of Choose a meal that prevents hunger, provides lots of

energy and doesn’t leave you with an upset stomachenergy and doesn’t leave you with an upset stomach High carbohydrate choices (grains, fruits and High carbohydrate choices (grains, fruits and

vegetables) with small amounts of protein and fat is vegetables) with small amounts of protein and fat is best.best.

Eat.... Porridge or whole grain cereals with milk (dairy, Eat.... Porridge or whole grain cereals with milk (dairy, soy or rice milk), wholegrain toast with nut butter, soy or rice milk), wholegrain toast with nut butter, yoghurt and fresh fruit and eggs on toastyoghurt and fresh fruit and eggs on toast..

The facts on Caffeine…The facts on Caffeine…

How much is too much?How much is too much?

Health Canada (HC) has not developed Health Canada (HC) has not developed definitive advice for adolescents 13 and definitive advice for adolescents 13 and older because of insufficient data. older because of insufficient data.

HC suggests daily caffeine intake to be no HC suggests daily caffeine intake to be no more than 2.5mg/kg body weight. more than 2.5mg/kg body weight.

Effects of Caffeine…Effects of Caffeine… Mild stimulant of the central nervous systemMild stimulant of the central nervous system It triggers an adrenaline rush–a false sense of It triggers an adrenaline rush–a false sense of

energy.energy.

Side effects include:Side effects include:

Increased heart rate RestlessnessIncreased heart rate Restlessness

Change in mood IrritabilityChange in mood Irritability

Stomach upset Trouble sleepingStomach upset Trouble sleeping

Nervousness HeadachesNervousness Headaches

Energy DrinksEnergy Drinks

What are energy drinks?What are energy drinks?

Beverage that contains caffeine in combination Beverage that contains caffeine in combination with other ingredients such as taurine, guarana, with other ingredients such as taurine, guarana, sugars, sweeteners and herbal supplementssugars, sweeteners and herbal supplements

Distinct from sports drinks and vitamin watersDistinct from sports drinks and vitamin waters FDA does not regulate energy drinks as they as FDA does not regulate energy drinks as they as

classified under nutritional supplements. classified under nutritional supplements. FDA imposes a limit of 71 mg of caffeine per 12 FDA imposes a limit of 71 mg of caffeine per 12

fl oz of sodafl oz of soda

Energy DrinksEnergy Drinks

Caffeine is main active ingredient; many Caffeine is main active ingredient; many contain 70-80mg per 8 oz serving.contain 70-80mg per 8 oz serving.

Energy drinks also contain additional Energy drinks also contain additional amounts of caffeine through additives, amounts of caffeine through additives, including guarana, kola nut, yerba mate including guarana, kola nut, yerba mate and cocoa. and cocoa. Guarana - contains 40-80 mg of caffeine for 1 Guarana - contains 40-80 mg of caffeine for 1

gram of Guaranagram of Guarana

Is there scientific evidence to support these claims?

What is the caffeine and sugar content?

Two types Two types – naturally occurring and added– naturally occurring and added

Naturally occurring Naturally occurring sugars are found sugars are found naturally naturally in in foods such as fruit (fructose) and milk (lactose)foods such as fruit (fructose) and milk (lactose)

Added Added sugars are sugars and syrups put in foods sugars are sugars and syrups put in foods during preparation or processing or added at the during preparation or processing or added at the tabletable

Most sugar we consume is hidden sugar. Most Most sugar we consume is hidden sugar. Most processed foods contain sugar in one form or processed foods contain sugar in one form or another.another.

SugarSugar

Sugars are quickly absorbed into your Sugars are quickly absorbed into your bloodstream increasing the blood sugar level bloodstream increasing the blood sugar level resulting in a temporary sugar high. This increase resulting in a temporary sugar high. This increase triggers insulin that brings down the sugar level triggers insulin that brings down the sugar level causing the sugar blues!causing the sugar blues!

Don’t not make you feel full and will most likely Don’t not make you feel full and will most likely reach for another sugary treat shortly afterreach for another sugary treat shortly after

Contains no nutrients or fibre and is high in Contains no nutrients or fibre and is high in caloriescalories

How much sugar are you How much sugar are you eating?eating?

Take the total number of Take the total number of grams and divide by 4 to grams and divide by 4 to determine the number of determine the number of teaspoons. teaspoons.

Caramilk Chocolate Bar:Caramilk Chocolate Bar:

25 grams / 4 = 6 teaspoons25 grams / 4 = 6 teaspoons

Orange Juice Vs. Orange FruitOrange Juice Vs. Orange Fruit

VS

About 6 teaspoons of sugar.

Only 3.5 teaspoons and 3 grams of fiber!

How much sugar is just right?How much sugar is just right?

The American Heart Association The American Heart Association recommends no more than recommends no more than 6 teaspoons 6 teaspoons (100 calories ) for women and (100 calories ) for women and 9 teaspoons 9 teaspoons (150 calories) for men. (150 calories) for men.

Now remember this is Now remember this is ADDED SUGARSADDED SUGARS. . Sugars from fruits are naturally occurring. Sugars from fruits are naturally occurring.

Tips for reducing Tips for reducing added sugarsadded sugars

Cut back on sugar added to things you eat or Cut back on sugar added to things you eat or drink regularly like cereal, coffee/tea, pancakesdrink regularly like cereal, coffee/tea, pancakes

Buy fresh fruits or fruits canned in water or Buy fresh fruits or fruits canned in water or natural juice (avoid syrups)natural juice (avoid syrups)

Enhance food with spices such as cinnamon, Enhance food with spices such as cinnamon, nutmeg, gingernutmeg, ginger

Avoid sweeteners - Long-term studies have not Avoid sweeteners - Long-term studies have not been done on sweeteners such as aspartame, been done on sweeteners such as aspartame, sucralose or saccharin. sucralose or saccharin.

The importance The importance of Exerciseof Exercise

Boosts your brain powerBoosts your brain power The hormone, epinephrine, stimulated by The hormone, epinephrine, stimulated by

exercise increases your awarenessexercise increases your awareness Improves attention, speed of processing Improves attention, speed of processing

and ability to perform cognitive tasksand ability to perform cognitive tasks When you are exercising you change your When you are exercising you change your

blood chemistry making more nutrients blood chemistry making more nutrients available to the brain. available to the brain.

How much exercise?How much exercise?

Youth aged 12-17 years should accumulate Youth aged 12-17 years should accumulate at least at least 6060 minutes of moderate to vigorous minutes of moderate to vigorous intensity physical activity daily.intensity physical activity daily.

Every 50 minutes you study, spend 10 Every 50 minutes you study, spend 10 minutes moving around. minutes moving around.

If you spend 4 hours studying with active If you spend 4 hours studying with active breaks – you will have already completed 40 breaks – you will have already completed 40 minutes of physical activity. minutes of physical activity.

Remember!Remember!

Always have a Always have a PLANPLAN Prepare nutritious snacks before studying Prepare nutritious snacks before studying

(if you are not at home).(if you are not at home). Schedule your day so you can go to bed Schedule your day so you can go to bed

on-timeon-time Make time for exercise.Make time for exercise.