EXW 325 – Flashcard
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Healthy behaviors are most effective when practiced for a
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Lifetime
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What is not a dimension of wellness
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Political
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Health
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is a state of being associated with freedom from illness and disease.
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Flexibility is a _______-related component of fitness.
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Health
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The "E" in HELP stands for "everyone" because everyone:
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can change a behavior or lifestyle.
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When a person evaluates his or her own level of fitness and health, this is known as which type of skill?
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Self-assessment
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According to Prochaska's "Stages of Change" model, individuals in the preparation stage would say which of the following?
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I am getting ready to make a change.
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Reinforcing factors include
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all the above
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The ultimate goal for any health behavior is to reach the stage of:
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maintenance
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Self-management skills:
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can be useful in altering factors related to making lifestyle changes.
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What is the purpose of ice for injuries?
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Reduce swelling
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The purpose of the PAR-Q is to
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determine medical readiness for exercise.
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The ACSM endorses that "previously inactive men over the age of ________ and women over the age of ______ should first consult a physician before embarking on a program to which they are unaccustomed.
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40, 50
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Delayed onset muscle soreness is due to:
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microscopic muscle tears
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Which of the following is a sound recommendation for exercise in cold and windy weather?
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The layer closest to the body should be a wickable fabric.
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Which of the following is true of exercise in the heat?
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Evaporation of sweat is our primary mode of heat loss.
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What will an individual most likely experience when exercising in a new higher altitude?
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Increase in breathing and heart rates
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Which of the following should occur as a result of a general warm-up?
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Increased body temperature
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Which is the best recommendation for avoiding dehydration?
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Drink before, during and after exercise
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What is the most common reason people give for not exercising?
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They don't have the time
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Which list includes only primary risk factors for heart disease?
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Physical inactivity, high blood pressure, and smoking
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Physical activity can reduce the risk of colon cancer because it:
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speeds movement of food through the digestive system
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Hypokinetic diseases refer to those that are caused by
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inactivity
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After participating in a regular exercise program, individuals should expect their heart rate to_______________, reflecting a positive training adaptation
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Decrease
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Why was the term "sedentary death syndrome" (SeDS) created?
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To bring awareness to risks associated with sedentary living
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means "in the presence of oxygen"
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Aerobic
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To gain health benefits, individuals should expend a minimum of about ____________ calories per day
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150
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Which of the following statements is TRUE?
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"Lifestyle" activity is generally categorized in the moderate intensity category.
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Which of the following is NOT a benefit of lifestyle physical activity?
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It promotes higher levels of fitness than aerobic sports
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Which of the following satisfies the minimal U.S. Physical Activity Guidelines developed by the Department of Health and Human Services (DHHS)?
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75 minutes of vigorous or 150 minutes of moderate activity each week
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VO2 max refers to maximum
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oxygen consumption.
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Cardiovascular fitness is considered the MOST important aspect of physical fitness because
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it reduces risks for chronic diseases.
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Which of the following can directly influence your cardiovascular fitness?
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heredity
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Which arterial site for pulse counting is the most popular?
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Carotid
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Which is TRUE of the heart?
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A healthy heart pumps more blood with each beat.
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Vigorous recreational activities are recreational activities that:
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are of similar intensity as vigorous aerobics.
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Which is NOT true about recent trends in physical activity?
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Participation in class oriented activities such as low impact and high impact aerobics is on the decline.
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A person participates in a 6 MET activity for 30 minutes and a 3 MET activity for 40 minutes. How many total MET-minutes were performed?
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300 MET-Minutes
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What is NOT true of sports such as basketball, tennis and soccer?
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They are more popular than jogging as a source of exercise in adults
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activity is defined as rhythmical, using large muscles and performed in a continuous manner.
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Aerobic
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Which point was emphasized in the most recent physical activity guidelines (both the ACSM/AHA Guidelines and the DHHS Guidelines)?
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greater amounts of physical activity can provide additional benefits.
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Which of the activities are categorized at the base of the activity pyramid?
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all
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Based on reports in the book which activity has the lowest risk of injury
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Walking
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Which activity produces a lower heart rate response for the same intensity of exercise?
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Swimming
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Why are various forms of water exercise useful for cardiovascular fitness programs
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Water provides an effective source of resistance for aerobic training.
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Why are free weights typically not recommended for beginners?
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They require balance and technique, which may be difficult for beginners.
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Individuals with a large percentage of fast twitch muscle fibers will generally
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increase muscle size and strength more quickly than those with a large percentage of slow twitch muscle fibers.
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Leverage is an important mechanical principle that influences strength because:
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the body uses a system of levers to produce movement.
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The capacity of a muscle to continue contracting over a period of time without fatigue is called:
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muscular endurance
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A measure of the maximum amount of force that a muscle can exert one time is called:
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strength
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Slow, sustained stretching exercises held for several seconds are called:
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static stretches.
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Which is TRUE regarding flexibility?
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Physical inactivity can contribute to poor flexibility.
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Shortened muscles in which area is most likely to cause back pain?
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Hamstrings
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What is flexibility?
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The range of motion at a joint or group of joints Correct Answer: The range of motion at a joint or group of joints
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The muscle being stretched is known as the:
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Agonist
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If a student does not have Internet access, or has issues with his/her computer, she/he should:
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take advantage of the computing commons at one of four ASU campuses, use a friend's or family member's computer, or use one of the many public libraries' computer labs
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When lying down, what is a safe guideline to prevent posture, back, and neck problems?
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Place a pillow between your knees when lying on your side.
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Which of the following combination of exercises might you recommend for an individual with back pain and excessive lumbar lordosis?
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Hip flexor stretching and abdominal strengthening
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Which of the following statements is true regarding contraindicated exercises?
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They are poor choices for nearly everyone in the general population.
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Which discipline uses biomechanical principles to develop tools and workplace settings that put the least amount of strain on the body?
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ergonomics
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Exercising with physioballs is useful for back pain because they:
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require balance and stabilization in different positions.
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Dan is a 56 year old male who is unable to maintain a regular exercise routine due to frequent injuries. What modifications would you recommend to help him reduce injury risk?
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Use a warm up and reduce exercise speed, frequency and resistance.
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Which of the following statements is true regarding core musculature?
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Core stabilizers are deeply located muscles which provide local spinal support and stiffness.
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Which of the following is considered poor standing alignment?
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Pelvis tipped forward
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Resistance exercise can help postural and back problems because it:
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corrects muscle imbalances.
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The term "essential fat" means the:
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minimum amount of body fat essential for good health.
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The range of fat recommended for males to be in the "good fitness health zone" is approximately
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10-20%.
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Based on figures in the book, approximately what percent of American adults are overweight?
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66%
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Which of the following best characterizes the clinical term of "obesity"?
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excessive body fat
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People vary in body weight from day to day and even hour to hour based solely on their level of:
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Hydration
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Which of the following statements is TRUE regarding fiber intake among Americans?
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Few Americans consume the recommended amount of fiber on a daily basis.
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For a healthy diet, an individual should reduce:
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fat intake to no more than 35% of total calories.
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Simple sugars typically have a high GI value, which means they
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lead to rapid increases in blood sugar levels.
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The calculations used to determine the recommendations on food labels are based on people that are consuming about_______calories per day.
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2000
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What term is used in place of "recommended daily allowance" (RDA) when sufficient data are not available to establish RDA values for a specific nutrient?
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Adequate intake
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When setting goals for weight/fat loss or gain, it is best to set:
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small goals that seem realistic to accomplish.
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Which of the following would make it difficult to buy healthy foods at the grocery store?
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Choosing prepackaged "quick" foods
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The best dietary guideline for reducing body fat is to:
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moderately reduce caloric intake.
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Brady currently weighs 170 lbs. and would like to get down to 160 lbs. Which weight loss corresponds to the guidelines established by the American College of Sports Medicine (ACSM)?
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Lost 10 lbs in 10 weeks
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Empty calories" refers to:
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food that is low in nutrients and high in calories
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he positive dimension of stress is called:
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Eustres
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Which body system is associated with the "fight-or-flight" response?
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Autonomic nervous
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Excessive stress can cause which of the following?
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A and B
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The first step in managing stress is to
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recognize the causes and be aware of the symptoms.
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Which of the following are considered stressors
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All the above
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Regular physical activity has been found to be effective at relieving stress by:
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both reducing the intensity of the stress response and decreasing the likelihood of developing stress disorders
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Which of the following strategies is MOST likely to help someone with insomnia sleep better?
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Go to bed and get up at the same time each day
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Jacobson's Progressive Relaxation Method does NOT involve:
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increasing the intensity of muscle contractions as the exercises progress.
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Mindfulness meditation differs from most relaxation techniques by:
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encouraging you to fully experience emotions.
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A good definition of "leisure time" is:
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time that is free from demands
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he book presented which acronym is used to help recognize cancer warning signs?
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CAUTION
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Of those listed below, which is the most important lifestyle modification for decreasing risk of cancer?
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Dont smoke
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Which of the following is the leading cause of death in the United States?
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Coronary heart disease
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What percentage of diabetics have the type II variety?
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95
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Which is a true statement concerning major causes of death?
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The leading causes of death are largely preventable.
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To take a safe sauna do NOT let:
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Exceed 190 f
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Which of the following mediums contribute to the misinformation about physical activity?
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all
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Quacks
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support their claims by testimonials.
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Which of the following advertisements is MOST likely describing a credible program?
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This new behavior change program will teach you ways to improve your healthy lifestyles for the long-term.
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Spot-reducing is:
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Not possible
