Wellness Final

1. How well does wellness differ from health?
b. wellness is the achievement of the highest level of health possible in physical, social, intellectual, emotional, environmental, and spiritual dimensions
2. Which dimension of wellness includes good organization skills?
b. intellectual
3. Which of the following is a modifiable risk factor for disease?
d. tobacco use
4. The American college of sports medicine recommends that all healthy adults between the ages of 18 and 65 strive for
a. at least 150 minutes of moderate exercise per week
b. 30 minutes of exercise once a week
c. 50 minutes of moderate exercise per week
d. 20 minutes of walking once a week
a. at least 150 minutes of moderate exercise per week
5. Which of the following is a top cause of death among Americans 20 to 24?
a. accidents
b. heart disease
c. stroke
d. lung disease
a. accidents
6. Which of the following is a stage of the transtheoretical model of behavior change?
a. increased wellness
b. preparation
c. social wellness
d. motivation
b. preparation
7. What is meant by the term healthy life expectancy?
b. how many years a person can expect to live without disability or major illness
Imagined rehearsal is a form of
d. visualization
What is “shaping?”
a. a stepwise process of change, designed to change one small piece of a target behavior at a time
10. Which of the following would be a poor reason to incorporate journaling into your wellness program?
a. It helps you monitor your daily efforts
b. it helps you measure how much you have learned
c. it helps you record how you feel about your progress
d. it provides good material for blogging or tweeting
d. it provides good material for blogging or tweeting
physical fitness
the ability to perform moderate to vigorous levels of physical activity without undue fatigue
wellness continuum
a spectrum of wellness states from pre-mature death to optimum wellness
physical wellness
a state of physical health and well being that includes body size and shape, body functioning, measures of strength and endurance, and resistance to disease
social wellness
a person’s degree of social connectedness and skills, leading to satisfying interpersonal relationships
intellectual wellness
the ability to think clearly, reason objectively, analyze, and use brain power to solve problems and meet life’s challenges
emotional wellness
the ability to control emotions and express them appropriately at the right times; includes self-esteem, self-confidence, self-efficacy, and other emotional qualities
spiritual wellness
a feeling of unity or oneness with people and nature and a sense of life’s purpose, meaning, or value; for some, a belief in a supreme being or religion
What is the leading cause of death of Americans overall?
heart disease
physically inactive, exerting physical effort only for required daily tasks and not for leisure-time exercise
behavior change
an organized, deliberate effort to alter or replace an existing habit or pattern of activity
1. Moderate physical activity is best defined as activity that is
b. 3-6 METS
2. Which health-related component of fitness involves moving your joints through a full range of motion?
a. cardiorespiratory fitness
b. muscular endurance
c. flexibility
d. body composition
c. flexibility
3. Which skill-related component of fitness is most involved in braking quickly when a car in front of you stops suddenly?
a. agility
b. power
c. coordination
d. reaction time
d. reaction time
4. The principle of individuality with respect to fitness states that
a. adaptations to training overload may vary widely from person to person
5. The 2008 Physical activity guidelines for Americans emphasize
b. moderate physical activity for 150 minutes per week or vigorous activity for 75 minutes per week
6. A proper warm-up consists of
a. a few quick side bends
b. stretches that you hold for one minute or more
c. quick stair climbing
d. a gradual increase in body temperature and easy movements in the muscles and joints
d. a gradual increase in body temperature and easy movements in the muscles and joints
7. Experiencing knee pain can be categorized as having a(n) ______ barrier to physical activity
a. social
b. scheduling
c. environmental
d. personal
d. personal
8. Which of the following is an example of an internal exercise reward?
a. buying new workout clothing
b. having fun while exercising
c. placing third in your age group in the local 5K race
d. taking a celebratory trip after meeting an exercise goal
b. having fun while exercising
9. Which of the following is least likely to result in a successful long-term exercise routine?
a. making exercise a priority in your weekly schedule
b. setting up rewards for yourself
c. selecting fun and convenient activities
d. forcing yourself to go to a gym even though you don’t enjoy it
d. forcing yourself to go to a gym even though you don’t enjoy it
10. Which fitness principle refers to subjecting the body or body system to more physical activity than it is accustomed to?
a. overload
b. adaptation
c. dose-response
d. specificity
a. overload
1. Cardiorespiratory fitness would be most improved by which of the following?
a. stretching your leg muscles every day
b. A 90 minute yoga class, three times per week
c. vigorously riding your bicycle every day for 30 minutes
d. walking to and from classes across campus
c. vigorously riding your bicycle every day for 30 minutes
2. Regular cardiorespiratory fitness activities reduce your chance of developing
a. metabolic syndrome
3. Which circulation delivers blood to the lungs?
a. pulmonary
b. systematic
c. hepatic
d. cardiac
a. pulmonary
4. Which energy system will provide most of the ATP during an hour long bicycle ride?
d. the oxidative energy system
5. Which of the following will decrease with regular aerobic training?
a. muscle cell size
b. blood volume
c. resting heart rate
d. maximal cardiac output
c. resting heart rate
6. Which of the following is an example of vigorous exercise?
a. gardening
b. running a fast mile
c. a one mile leisurely walk
d. bowling
b. running a fast mile
7. The bulk of your cardiorespiratory training program should include
d. continuous target heart rate training
8. Which OMNI Scale of Perceived Exertion value is associated with training in your target heart rate range?
c. 7
9. Which of the following is the best way to plan for cardiorespiratory program progression?
a. follow the 10 percent rule
b. increase your exercise duration each time you work out
c. schedule re-assessments of your cardiorespiratory fitness every four weeks
d. increase your exercise intensity with every workout session
a. follow the 10 percent rule
10. What is the most common type of injury or illness in cardiorespiratory exercises?
a. heat illness
b. hypothermia
c. overuse injuries
d. head injuries
c. overuse injuries
1. Muscular strength is the ability to
d. contract your muscle with maximal force
2. Which of the following benefits of resistance training will reduce your risk of cardiovascular diseases?
a. increased bone density
b. increased muscle power
c. reduced body fat levels
d. better sports recovery
c. reduced body fat levels
3. What is a single muscle cell called?
a. muscle fiber
4. Which of the following will result in a stronger muscle contraction?
a. eating more protein before your workout
b. activating slow, smaller motor units
c. taking DHEA before your workout
d. activating more motor units overall
d. activating more motor units overall
5. Sitting down in a chair and standing up again is an example of which type of exercise?
a. isotonic
6. Muscle strength improvements in the first few weeks of a program are due to
b. increased activation and coordination of motor units
7. A test of muscular endurance includes
c. a 20 RM test
8. One disadvantage of using machines for resistance training exercises is
b. the machine does not promote postural and stabilizing muscles during the exercise
9. Which of the following is part of the criteria you should use when selecting a personal trainer?
a. certified by ACSM, NSCA, or ACE
b. looks like someone who works out a lot
c. recommended by a friend who was sore after a workout with the trainer
d. able to provide dietary supplements at a reduced cost
a. certified by ACSM, NSCA, or ACE
10. Which of the following supplements/drugs promotes irreversible bone growth, cardiovascular disease, diabetes, and decreased sexual desire?
a. anabolic steroids
b. creatine
c. growth hormone
d. androstenedione
c. growth hormone
1. _____ is a measure of your overall joint stiffness during movement
a. dynamic flexibility
2. Which of the following triggers a muscle to relax when there is too much force or tension in the muscle?
a. muscle spindle
b. baroreceptor
c. Golgi tendon organ
d. reflex receptor
c. Golgi tendon organ
3. The intensity of each stretch should be stretching until you reach
a. your toes
b. the point of tightness
c. moderate burning pain
d. your goal
b. the point of tightness
4. Stretching that involves voluntary muscle contractions to facilitate relaxation describes
a. static stretching
b. dynamic stretching
c. ballistic stretching
d. PNF stretching
d. PNF stretching
5. Which of the following exercise styles uses a slow moving series of forms to increase coordination, balance, and flexibility?
a. dance
b. pilates
c. yoga
d. tai chi
d. tai chi
6. Which of the following is the primary underlying cause of low back pain?
a. poor posture
b. sedentary living
c. muscle weakness
d. poor flexibility
b. sedentary living
7. The fluid of an intervertebral disc bulging outward and pressing on the nervous system structures in the spine is best described as disc
c. herniation
8. Which of the following sleep postures creates the most tension in your lower back and is not recommended?
a. lying on your side
b. lying on your stomach
c. lying on your back
d. sleeping in a chair
b. lying on your stomach
9. What approximate percentage of people will experience lower-back pain at some point in their lives?
c. 70 percent
10. Which of the following acute back pain self care treatments is no longer recommended?
a. five days of bed rest
b. light exercise
c. pain relievers
d. cold and hot treatments
a. five days of bed rest
1. Graduating from college and moving to a new city can create stress as well as provide an opportunity for growth. This type of stress is called
c. eustress
2. The physiological instinct to flee from or confront a threat is called
b. the fight or flight response
3. Homeostasis describes
a. the body’s “normal” or “steady state”
4. Contemporary researchers have modified one stage of Hans Selye’s general adaptation syndrome. Which one is it?
a. the alarm stage
b. the resistance stage
c. the allostasis stage
d. the exhaustion stage
d. the exhaustion stage
5. find the true statement:
a. stress reduces the risk of cardiovascular disease
b. stress improves immune system function
c. stress alleviates depression and anxiety
d. stress reduces overall health and wellness
d. stress reduces overall health and wellness
6. Change, hassles, performance demands, and burn out are all examples of
a. psychosocial sources of stress
b. environmental sources of stress
c. internal sources of stress
d. homeostasis
a. psychosocial sources of stress
7. Allostatic load refers to
b. long term wear and tear on the body caused by stress
8. Find the true statement: Effective stress management includes
a. getting by on little sleep
b. reducing exercise and physical activity to allow more time for studying
c. eating fast food and junk food to save money and provide comfort
d. avoiding alcohol and tobacco
d. avoiding alcohol and tobacco
9. Relaxation breathing refers to
a. inhaling deeply and rhythmically to relieve tension and increase oxygen levels in the blood
10. What stress-fighting technique allows people to become unusually responsive to suggestion?
a. meditation
b. massage
c. biofeedback
d. hypnosis
d. hypnosis
1. Which of the following characterizes addiction?
a. compulsion
2. Consuming five or more drinks in a row (for a male) or four or more drinks in a row (for a female) is called
d. binge drinking
3. Blood alcohol concentration (BAC) is
d. the ratio of alcohol to total blood volume
4. That last stage of liver disease, which involves the formation of scar tissue, is called
d. cirrhosis
5. Smoke emitted from a smoker’s mouth is called
a. mainstream smoke
6. About 85 percent of secondhand smoke is
b. sidestream smoke
7. The main reason college students cite for smoke is to
b. control stress
8. What is the major psychoactive ingredient in tobacco products?
d. nicotine
9. Ecstasy, GHB, and Rohypnol are examples of
b. “club” drugs
10. Heroin is a type of
b. opiate
1. Cardiovascular disease and stroke are responsible for about ____ of deaths in the United states each year.
d. one-third
2. In annual medical care costs and lost productivity, CVD collectively costs Americans
d. about $475 billion
3. Which of the following is an example of cardiovascular disease (CVD) ?
c. coronary heart disease
4. Which of the following accurately describes hypertension?
a. sustained high blood pressure
5. Which of the following is characteristic of cardiovascular disease
c. having no symptoms at all
6. When atherosclerosis occurs in the heart’s main blood vessels, it is called
b. coronary artery disease
7. Which of the following is a significant risk factor for CVD?
d. tobacco use
8. A person with metabolic syndrome is likely to have which one of the following?
a. abdominal obesity or a large waistline
9. Which of the following statements is true?
a. the earliest manifestations of cardiovascular disease often take root during childhood
10. Low density lipoprotein is often referred to as
b. “bad” cholesterol
1. Which of the following can help you decrease your risk of developing cancer?
d. getting 60 to 90 minutes of exercise per day
2. The difference between a benign tumor and a malignant tumor is that
c. a benign tumor is noncancerous, a malignant tumor is cancerous
3. Suspected cancer-causing genes are called
b. oncogenes
4. A physician who specializes in cancer is an
b. oncologist
5. Cancers characterized by an increased number of white blood cells are classified as
a. leukemias
6. You can lower your risk of lung cancer by reducing your exposure to
c. radon gas
7. In the ABCD warning signs of melanoma, the “A” stands for
a. asymmetry
8. Angiogenesis is
b. the process by which malignant cells induce new blood vessel growth
9. The leading cancer killer for both men and women in the United States is
b. lung cancer
10. Testicular cancer tends to strike
b. men between ages of 20 to 34
1. The proportion of your total weight that is fat is called
c. percent body fat
2. Women have a greater amount of essential fat due to
d. reproduction – related fat deposits
3. Which of the following statements about BMI is true?
c. very low and very high BMI scores are associated with greater risk of mortality
4. Which of the following BMI ratings is considered “overweight?”
b. 25
5. Which of the following circumference measures indicates an increased risk of disease?
b. a waist circumference over 102 cm for men and over 88 cm for women
6. Which of the following body shapes or body fat distribution patterns is associated with an increased risk of heart disease and diabetes?
b. android pattern obesity
7. Skinfold measurements are used to asses the amount of
a. subcutaneous fat
8. Which of the following body composition measurement methods uses air displacement to estimate total body volume, density, and percent body fat?
c. the Bod Pod
9. Which body composition measurement method relies heavily on body water or hydration levels being normal (not too low or too high)?
a. bioelectrical impedance analysis
10. The female athlete triad consists of the following interrelated issues
a. disordered eating, low bone density, and menstrual dysfunction
1. Which of the following would be considered a healthy, nutrient-dense food?
d. fat-free milk
2. Essential amino acids are
d. protein building blocks your body can’t produce
3. Simple carbohydrates
d. deliver energy in a quickly usable form
4. Using the glycemic index, one can determine
c. how quickly a food will boost your blood sugar levels
5. What do nutritionists sometimes call “bad cholesterol”
d. LDLs
6. Which of these is a poor source of essential fatty acids?
d. saturated oils such as palm kernel or coconut
7. Vitamins can
d. delay wound healing
8. Calcium can
a. cause osteoporosis (brittle bones)
9. An example of an antioxidant would be
c. selenium
10. For proper food handling and safety
c. observe expiration dates on food packaging
1. The world health organization coined the term “globesity” to promote an understanding of
d. the epidemic of obesity in the global population
2. Excess body weight can affect body systems negatively. Indicate the one least likely to be affected negatively
d. integumentary system (skin and hair)
3. At more than 20 percent above the recommended weight range, a person who is 5’8 tall is considered
b. obese
4. A BMI of 16 in a woman indicates
b. underweight
5. Getting up, walking around, and jiggling your feet when seated are all examples of
c. non-exercise activity
6. To lose weight, you must establish an
a. negative caloric balance
7. Weight cycling is
a. a pattern of repeatedly losing and regaining weight
8. Anorexia nervosa is characterized by
b. deliberate food restriction and sever, life threatening weight loss
9. The rate at which your body consumes food energy to sustain basic functions is your
a. basal metabolic rate
10. Successful weight maintainers are most likely to do which of the following?
d. eat a nutritious diet that is low in fats, with high volume but low calorie density