A message from the Family & Consumer Sciences

Department.

There’s a lot riding on the results of the A.C.T. test. Colleges use these scores in approving or

denying admission. Many scholarships are awarded based

on these scores.

It only makes sense, then, that you should be as prepared as possible for

taking this test. You’ve been studying in your classes, but is there something

more you can do?

Be prepared!

In addition to remembering everything you’ve ever been taught, there’s one more lesson to learn. It’s a science lesson. FAMILY & CONSUMER SCIENCES.

It’s time to get physically

prepared to meet the

intellectual challenge of the

A.C.T. test!

Don’t try to cram. Simply use the night

before the test to review what you've

already learned. Relax. Remind

yourself that you are well prepared. Use

the power of positive thinking.

Noise, especially TV, conversation,

or music with lyrics, is a

distraction. If you find it difficult,

however, to study or review when it’s very quiet, listen to

classical music!

Since 1933, some research has continued on a theory called the Mozart Effect.

Although the findings appear inconsistent, many believe

that the rhythms, pitch, timbre, and melodies of classical music improve

human memory and spatial-temporal reasoning. This is the type of brain function behind complicated tasks

such as math.

Tryptophan is the amino acid (protein) that the body uses to make serotonin, the neurotransmitter that

slows down nerve traffic so your brain isn't so busy. Eating a high carbohydrate meal in addition to this

protein allows the tryptophan to enter the brain easily. Then calcium helps the body actually use the

tryptophan once it enters the brain. Sooooooo,

the night before the test, choose a combination of

high-protein, high-carbohydrates, and calcium

rich foods. Avoid simple sugars and junk foods. “Do

not dine after 9:00!”

A large or high-fat meal makes the digestive system

work long and hard.

Eaten in small portions, this should be the perfect recipe for a

good night’s sleep and lowered anxiety.

Foods that contain chicken or turkey are highest in

tryptophan. This chicken parmesan is a perfect combination of foods.

Do you need a lighter meal? Try a tuna salad sandwich with a side of

low-fat cottage cheese.

Assess your current drug and medication intake. Are there any

that will cause sedation or

stimulation that will inhibit your

preparation for, or performance on the

test?

AVOID ANTIHISTIMINES WHEN POSSIBLE. They

are a common ingredient in cold and

allergy medications, but cause drowsiness.

Keep caffeine intake level, and less than 200 mg per day for several days prior to the test:

100 mg in a cup of coffee

60-80 mg in one serving of soda pop

200 mg in one caffeine tablet such as No-Doz

Caffeine is a central nervous system stimulant, and is

sometimes used to restore mental alertness when

unusual drowsiness occurs. It cannot replace sleep.

Frequent use diminishes it’s effectiveness as an

alertness aid.

Caffeine is not an appropriate

stimulant for a lengthy A.C.T.

test. It is completely

absorbed by the body in 45

minutes and stimulates adrenaline hormone

production. Because of this

the user may experience

extreme highs and lows from blood

sugar surges. You may also be too

“wired” to concentrate.

The resting heart rate of an adolescent may increase by 2-3

beats per minute within 30 minutes after having smoked one cigarette. The heart of a smoker has to work

harder than the heart of a non-smoker. Blood pressure may rise.

Smoking constricts the arteries that carry oxygenated blood

throughout the body and to the brain.

Alcohol acts as a depressant to brain activity.

Even small amounts of alcohol can

impair memory, alertness, attention

span, reasoning,

and reaction times.

Read labels of over-the-counter drugs… they too may contain alcohol / ethyl alcohol.

Sleep slows down your metabolism, heartbeat and respiration for needed relief from physical activity; it

makes you mentally sharper and better able to concentrate; you are likely to recall more of what you have learned when you are awake and alert; sleep is a natural function, so lack of sleep causes irritability and

affects mental and physical health

8-9 hours a night for teens and

adults ages 15 years and older

Set your alarm and get up at least 2 hours prior to

the test. You need time to “wake up your body”, eat breakfast, exercise, and fully re-oxygenate your

blood.

Arrive at the test site early enough to enter quickly and get the seat you want. Don’t rush in

at the last minute!

Eating a high-protein meal with low- or medium-carbohydrates should keep you awake and alert, since protein-rich foods also contain the amino acid tyrosine, which perks up the brain. Limit calcium this morning.

A light breakfast of eggs, low-fat beef / pork sausage / or

bacon substitutes, and toast provides the high-protein and

complex carbohydrates needed to sustain desired energy

levels.

Eating a large meal may make you drowsy. Your digestive system will compete with your brain for the oxygen-rich blood. How about an egg

and sausage biscuit without the cheese?

You may want to avoid dairy products just prior

to the test, as the calcium aids tryptophan

and may increase a sedative

effect. Drink a

glass of milk when

done testing!

Simple sugars such as table sugar, frosting, fruit juices, and candy are metabolized

quickly. This causes temporary surges in blood sugars, followed by depression.

Avoid them.

A small amount of fat gives you a feeling of

“fullness” or satisfaction. You won’t

feel hungry. A small amount of peanut butter

would provide high protein along with the

fat.

Natural sugars for energy. Low-fat.Contains low levels of tryptophan that will be converted to serotonin; just enough to decrease stress levels but not enough to make you drowsy if eaten with low-carbs.

Contains high levels of potassium. Potassium

stimulates neuron function in the brain! Potassium is a vital mineral, which helps normalize the

heartbeat, sends oxygen to the brain and regulates your body's water

balance.  When we are stressed, our metabolic rate rises, thereby reducing our potassium levels.  These can be

re-balanced by eating a banana.

One for breakfast and one for mid-morning snack!

The tryptophan protein in your morning breakfast will be converted

to serotonin once in the brain. Serotonin is that key neurotransmitter that calms you, but it also contributes to memory and learning. The key is to

eat low- tryptophan foods and get some exercise!

Exercise increases serotonin production! In just the right amounts, it makes you feel

good about yourself without fatigue or drowsiness.

Exercise will also “wake up your body” and help re-oxygenate your blood.

Brain cells do need plenty of fluids in order to function properly, however, so

what is the solution?

If the test is going to begin in an hour or so, now is

not the time to be drinking a lot of water and standing in lines at the restroom.

Gatorade is a non-carbonated drink, which is preferred on test day. It replenishes electrolytes in the body. Electrolytes are used to create electrical energy

necessary for many body functions, including transmission of nerve impulses in the brain. It has a

low osmolarity, so it quenches the thirst and rehydrates the body. (that means it doesn’t send you running to the bathroom). Unfortunately it has a high simple-fructose-sugar base, so is high in calories.

Read the labels and/or do the research. Not all sports drinks are alike.

POWERade and some other sports drinks contain pyridoxine hydrochloride (Vit B6) Although it is required for the production of the neurotransmitter serotonin, to drink this in addition to exercise

and the recommended diet may actually result in too much serotonin and a sedative effect. You might choose to drink this only if

experiencing unusually high levels of anxiety.

Beware of low-calorie or diet soft drinks. If sorbitol is used as the artificial sweetener in these

products, it can cause gas and other

intestinal problems…

unwanted on test day.

The Yerkes-Dodson curve shows that moderate levels of anxiety are needed to reach maximum performance levels, but

it must be “manageable”. Too much anxiety results in declined performance.

.

Test anxiety is the uneasiness,

apprehension, or nervousness felt by

students who have a fear of failing an exam..

Sweating, dizziness, headaches, racing

heartbeats, nausea, fidgeting, and drumming on a desk are all common

symptoms of anxiety.

Deep breathing exercises can improve focus,

optimize oxygen intake on every breath, and decrease

stress.1. Exhale slowly for 10 seconds.

2. Keep exhaling until you feel your lungs are completely empty.

3. Breathe in through your nose to a count of eight. Keep your shoulders down and focus on your rib cage. As you feel it expand, start to push down into your abdomen. You should then feel your lower body expand followed by some pressure in your lower back as your diaphragm lowers.

4. Shape your lips in an ooh position and breathe out slowly, as if blowing out a candle.

Don’t “hunch” over your test. This impairs lung function, and in turn interferes with

breathing and full oxygenation of the lungs.

Stretch during breaks!

Focus on the task at hand. Use your time

efficiently. When you are working on the

test questions, do not allow outside

influences to pervade your thoughts.

Choose where you want to sit during the test carefully. Pick a

chair where you will be distracted the least. Don’t

worry about that person sitting next to you who always seems

to finish his test early.

Concentrate

Most people contemplate what failure will feel like. Doing this only sets you up for the fall. Instead, spend time visualizing success. Talk to yourself using positive

language; encourage yourself.

Thinking positively results in a higher level of energy

and stress levels drop.

Rehearse what it will feel like to get that high ACT score. Be specific with

your goals, and physically produce them for yourself. If your goal is to score a 28

on the test, then put a piece of paper up on the

wall of your room and write a big “28” on it.

During the breaks between tests, use the time to get your “mind set” for the

upcoming task.Just before the math test is a good time to

stretch and then do a quick 3

minute review of theorems and

formulas.Before the

language test, perhaps you will review the use of commas, colons, semi-colons, etc.

: ; ,

Before the reading comprehension sections, maybe

you’ll simply grab and read a bit of a good book or the

newspaper.

Everyone can be a winner!

• Preparing individuals for life and work• Strengthening families

• Empowering communities

Created by Barbara L. Swarthout, Family & Consumer Sciences teacher at Elkhorn High School