BEFORE YOU TAKE THE A.C.T ...

1. BEFORE YOU TAKE THE A.C.T ... A message from the Family & Consumer Sciences Department.

2. The results of the A.C.T. are important... 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. Be prepared! 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?

3. One more lesson... 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!

4. The night before the test . . . relax 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.

5. Is it too quiet?... 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.

6. What to eat the night before... 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.

7. Poultry or seafood + pasta, bread, or rice + cheese or milk = 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.

8. Medication... 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.

9. 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. Avoid caffeine... 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. 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

10. Avoid smoking... Smoking constricts the arteries that carry oxygenated blood throughout the body and to the brain. 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.

11. Alcohol acts as a depressant to brain activity. Avoid alcohol... 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.

12. Get enough sleep... 8-9 hours a night for teens and adults ages 15 years and older 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

13. Timing is everything... 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!

14. What to eat on the morning of the test... 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?

15. Avoid simple sugars, calcium, and high fat... 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. 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! 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.

16. Nature's perfect test-taking food... 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! Eat bananas! One for breakfast and the other as a mid-morning snack!

17. Exercise... 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.

18. What to drink... 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. Brain cells do need plenty of fluids in order to function properly, however, so what is the solution? Gatoradeis 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.

19. Not all sports drinks are alike... 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. 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.

20. 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. Anxiety is good?... . 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.

21. Deep breathing exercises can improve focus, optimize oxygen intake on every breath, and decrease stress. Breathe... • Exhale slowly for 10 seconds. • Keep exhaling until you feel your lungs are completely empty. • 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. • Shape your lips in an ooh position and breathe out slowly, as if blowing out a candle.

22. Watch your posture... Don’t “hunch” over your test. This impairs lung function, and in turn interferes with breathing and full oxygenation of the lungs. Stretchduring breaks!

23. 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. Avoid distractions... 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

24. Visualize success... 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. 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. Thinking positively results in a higher level of energy and stress levels drop.

25. During the breaks between tests, use the time to get your “mind set” for the upcoming task. Get your mind in gear... 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 reading comprehension sections, maybe you’ll simply grab and read a bit of a good book or the newspaper. Before the language test, perhaps you will review the use of commas, colons, semi-colons, etc. : ; ,

26. Get ready, set... Everyone can be a winner! GO!

27. Preparing individuals for life and work • Strengthening families • Empowering communities Created by Barbara L. Swarthout, Family & Consumer Sciences teacher at Elkhorn High School