question

6 dimensions of health include the following EXCEPT

answer

dietary wellness

question

capacity to think critically is example of

answer

intellectual wellness

question

best describes spiritual wellness

answer

possession of set beliefs that give meaning to life

question

protecting yourself from exposure to toxic substances in the workplace is an example of

answer

environmental

question

the three leading causes of death in the US are

answer

heart disease, stroke, and cancer

question

US governments Healthy People reports

answer

seek to achieve a better quality and quantity of life for all americans

question

approximately what percentage of Americans are not regularly physically active

answer

40%

question

innapropiate stress management can lead to all of the following EXCEPT

answer

decreased susceptibility to diseases

question

excessive alcohol consumption is NOT

answer

just a concern for older individuals

question

the first step in changing a health related behavior is

answer

identifying the target behaivor

question

the most effective way of dealing with disease is

answer

medication

question

the three leading causes of death for young americans ages 15-24 are

answer

accidents, homicide, suicide

question

in the behavioral change model, the precontemplation stage

answer

belief that there is no need for change

question

the order in which the steps in a behavior change program are implemented is

answer

monitor behavior, analyze data, set goals, devise plan, make contract

question

your body begins releasing endorphins, your heart rate accelerates, and your hearing and vision become more acute. You are experincing

answer

fight or flight reaction

question

the term stressor is best defined as

answer

the physical and emotional changes associated with stress

question

homeostasis is defined as a state in which

answer

vital functions of the body are maintained at a normal level

question

the normal progression for the General Adaptation Syndrome

answer

alarm, resistance, exhaustion

question

the general adaption syndrome

answer

can either be pleasant (eustress) or unpleasant (distress)

question

which of the following is recommended as a time-management strategy

answer

schedule tasks for peak efficiency

question

which of the following terms best fits a Type A personality

answer

passive

question

which of the following terms best fits a Type B personality

answer

contemplative

question

the approximate number of nutrients that have been identified as essential to human health

answer

45

question

essential nutrients are best described as nutrients that

answer

must be obtained from food because the body cant manufacture sufficient amounts of them

question

the amount of energy in the form of heat required to raise the temperature of 1 liter of water 1 degree Celsius

answer

kilocalorie

question

protein makes up all of the following EXCEPT

answer

adipose tissue

question

proteins supply the body with ---- calories of energy per gram

answer

4

question

an amino acid is

answer

protein building block

question

which of the following is a source of incomplete protein

answer

nuts

question

fats supply the body with --- calories of energy per gram

answer

9

question

the major source of fuel for the body during rest and light activity is

answer

fats

question

which of the following is NOT a function of fats

answer

form important components of blood

question

to control your blood cholesterol levels, the most important action you can take is to limit the amount of --- in your diet

answer

saturated and trans fats

question

which of the following fats has the most health benefits

answer

monounsaturated

question

the primary function of carbohydrates is to

answer

supply energy to body cells

question

the recommended daily intake of fiber for women is --- grams

answer

25

question

the recommended daily intake of fiber for men is --- grams

answer

38

question

all of the following are examples of fat-soluble vitamins EXCEPT vitamin

answer

B-12

question

part of the total adequate daily water intake, an adult female should drink about --- cups of fluid

answer

9

question

part of the total adequate daily water intake, an adult male should drink about --- cups of fluid

answer

13

question

which of the following nutrients does NOT supply the body with energy

answer

vitamins

question

excess protein in the diet

answer

changed into fat for energy storage

question

essential nutrients are produced by the body

answer

False

question

Taking large doses of vitamins is safe and healthy

answer

False

question

All vitamins are water soluble

answer

False

question

a diet high in dietary fiber has been shown to combat diabetes and high cholesterol levels

answer

True

question

Past experiences can affect behavioral responses to a particular stressor

answer

True

question

exercise refers to physical activity that is

answer

planned, structured, and repetitive

question

the latest version of the Physical Activity and Exercise Guidelines for Americans does NOT recommend

answer

increasing the volume and intensity of exercise for additional health benefits

question

which of the following is NOT a component of health-related fitness

answer

speed

question

as a person's cardiorespiratory endurance increases, the

answer

resting heart rate decreases

question

heart disease is linked most closely with

answer

low cardiorespiratory fitness

question

muscular strength is the

answer

amount of force a muscle can produce with a single maximum effort

question

older adults tend to lose muscular strength due to the muscle cells

answer

getting smaller in size

question

muscular endurance is the

answer

ability to resist fatigue and to sustain a given level of muscular tension over time

question

flexibility is best defined as

answer

the ability to move their joints through a full range of motion

question

health body composition is best characterized by

answer

high proportion of muscle, bone, and water and an acceptable low proportion of fat

question

the best way to lose bod fat is through

answer

sensible diet and regular exercise

question

which of the following is NOT considered a skill related fitness component

answer

flexibility

question

specificity of training is best shown by which one of the following example

answer

doing push ups to develop chest and shoulder endurance

question

the body adapting to a gradual increase in the amount of exercise is the definition of

answer

progressive overload

question

which of the following is NOT one of the functions of the cardiorespiratory system

answer

produce ATP

question

which of the following is NOT a component of the cardiorespiratory system

answer

the brain

question

the portion of the circulation controlled by the right side of the heart is the --- circulation

answer

pulmonary

question

the two upper chambers of the heart in which blood collects before passing it to the lower chambers are called

answer

ventricles

question

during systole the heart is

answer

contracting

question

persons total blood volume is circulated about once every - seconds

answer

60

question

a typical heart rate for a normal individual is around

answer

60 bpm

question

Olympic caliber athletes may be able to increase their metabolic rate by

answer

2000%

question

during digestion, most carbohydrates are broken down into

answer

glucose

question

if the body's immediate need for energy is met, the remaining glucose is

answer

converted to fat and stored in the bodys fatty tissues

question

adenosine triphosphate is defined as

answer

basic form of energy used by cells

question

an example of an activity that primarily uses the immediate energy system is

answer

weight lifting

question

the nonoxidative energy system typically provides energy for

answer

10-120 seconds

question

maximal oxygen consumption is

answer

highest rate of oxygen consumption an individual is capable of during maximum physical effort

question

as the result of regular endurance exercise, resting heart rate is often

answer

10-20 beats lower

question

muscle fiber is

answer

individual muscle cell

question

hypertrophy is defined as

answer

increase in muscle fiber size

question

slow twitch muscle fibers are NOT characterized by which of the following

answer

rapid contraction

question

fast twitch muscle fibers are NOT characterized by which of the following

answer

fatigue resistance

question

metabolic rate increases if

answer

fat mass decreases

question

what percentage of American's will have back pain in their life

answer

85%

question

which of the following is NOT a result of inactivity and aging

answer

increase in fat-free mass

question

people typically begin to lose muscle mass after age

answer

30

question

isometric exercise is best described as applying force

answer

without a change in length of the muscle

question

a muscle lengthens as it contracts during

answer

eccentric contraction

question

type of isotonic exercise used by athletes during training to simulate movement during sprinting or throwing is called

answer

...

question

isokinetic exercise is best describes as applying force

answer

at a constant speed

question

the MINIMUM number of training days per week for gaining strength

answer

2

question

to gain muscular strength and endurance for general fitness, the rest interval between sets should last

answer

3-5 minutes

question

for overall fitness you should include --- different exercises in your weight training program

answer

8-10

question

when you are ready to increase resistance for an exercise in a weight training program, approximately how much weight should you add if you are currently lifting 100 pounds

answer

10 pounds

question

Flexibility is NOT determined by

answer

mitochondria

question

good flexibility has NOT been shown to convey

answer

improved body composition

question

which of the following is NOT a benefit of flexibility

answer

improved energy production

question

the American college of sports medicine recommends performing stretching exercises at least --- days per week

answer

2 or 3

question

which of the following stretching programs conforms to ACSM recommendations

answer

3 days week, 20 second stretch,4 repetitions

question

in improve flexibility do

answer

2-4 repetitions

question

stretching technique most commonly causes injury

answer

ballistic

question

contracting a muscle prior to stretching is best described as

answer

proprioceptive neuromuscular facilitation

question

type of stretching requires a partner

answer

passive

question

dynamic stretching

answer

focuses on functionally based movements

question

essential component of safe passive stretching is

answer

good communication with partner

question

disadvantage of active stretching is that it

answer

may not produce sufficient stretch

question

stretching exercises should be performed

answer

after a warm up or workout

question

what percentage beyond the normal range of motion should a person stretch in order to improve flexibility

answer

20%

question

women have a higher proportion of essential fat than men primarily because women

answer

breasts, uterus, and other sex-specific sites

question

essential fat is best defined as

answer

fat incorporated into the organs and tissues

question

percentage of American's obese

answer

30%

question

one possible explanation for the increase in obesity among American's over the past 40 years

answer

increased portion size

question

obese people are more than three times as likely as non-obese people to develop

answer

diabetes

question

subcutaneous fat is located under the skin

answer

true

question

the first step in developing a fitness plan is to

answer

set goals

question

person with BMI of 26.5 is

answer

overweight

question

example of a long term fitness goal would be

answer

lowering your risk for heart disease

question

cardiorespiratory endurance is developed by doing activities that

answer

continuous rhythmic movements of large muscle groups

question

recommend total duration for cardiorespiratory endurance

answer

20-60 minutes

question

appropriate frequency for a cardiorespiratory endurance program

answer

3-5 t

question

general strength training program includes

answer

1 set of 8-12 repetitions

question

cycling the duration and intensity of workout is referred to

answer

periodization

question

which consumer habits are good for purchasing environmentally friendly products

answer

reduce the amount of trash and pollution you generate by consuming and throwing away less

question

---- is a mineral based compound which was widely used for fire protection and insulation in buildings until the late 1960s

answer

asbestos

question

the CDC estimats that about 435,000 children under age 6 may have unsafe levels of --- in their blood

answer

lead

question

---- is another health threat that appears to be linked with both environmental and socioeconomic factors

answer

biomagification

question

the fiber in diet pills

answer

acts as a bulking agent in the large intestine and not in the stomach

question

prescription drugs that treat obesity

answer

are not recommended for modest weight loss

question

prescription weight loss drugs are usually recommended only to people with a BMI over

answer

30

question

people with body dysemorphic disorder

answer

are at increased risk for depression and suicide

question

muscle dyspmorphia is characterized by

answer

distorted body image in which individuals see themselves as small and out of shape despite being muscular

question

an eating disorder characterized by a refusal to eat enough food to maintain a minimally normal body weigh is

answer

anorexia nervous

question

bulimia nervosa is characterized by

answer

alternating binge eating and purging through vomiting, laxatives, or diuretics

question

which of the following is most closely associated with anorexia nervosa

answer

a belief that one is overweight even when dangerously thin

question

which of the following is NOT characteristic of binge eating disorder

answer

purging

question

which of the following is NOT a good strategy for a successful weight loss program

answer

losing weight out of concern for how others view your appearance

question

body weight an body fat can be controlled by balancing calories consumed with calories expended in daily activities

answer

true

question

if both parents are overweight, their children are twice as likely to be overweight as children with one overweight parent

answer

true

question

women usually have higher metabolic rate than men

answer

false

question

history of weight loss reduces metabolic rate

answer

true

question

which of the following characteristics should be looked for in evaluating and selecting a diet book

answer

advocacy of a balanced approach to diet plus exercise

question

which of the following books is most likely to contain valid weight management information

answer

the physical activity and diet weight loss plan

question

which of the following groups is more likely to consume excess calories throughout the day

answer

those who skip breakfast

question

adverse effects of ephedra do NOT include

answer

lethargy

question

energy density is

answer

the number of calories per ounce or gram of weight in food

question

which of the following patterns of eating is best for weight management

answer

small, frequent meals, on a regular basis

question

how much daily physical activity is recommended for someone who is trying to maintain weight loss

answer

60 or more minutes

question

persons ongoing internal comments and discussion is called

answer

self talk

question

which of the following is appropriate use of food

answer

satisfy hunger needs

question

a negative energy balance of ---- calories is need to produce a one pound weight loss

answer

3500

question

average American's exercise --- minutes per day

answer

15

question

which of the following statements about psychological and social factors in eating behavior is FALSE

answer

changing eating patterns linked to cultural values is usually easy

question

example of snack low in energy density is

answer

apple

question

the greater the amount of muscle mass the

answer

higher the resting metabolic rate

question

which of the following elements in the energy balance equation is under individual control

answer

energy intake from food

question

hormone that is linked to obesity

answer

leptin

question

sine 1983 the average daily caloric intake among Americans has increased by about

answer

18%

question

which of the following statements about genetic factors in obesity is true

answer

genetic factors influence where on the body extra weight is added

question

resting metabolic rate is

answer

the energy required to maintain vital body functions

question

which of the following is the largest component of metabolism

answer

resting metabolism

question

metabolic rate is higher in

answer

people who exercise on a regular basis

question

lifestyle factor which does NOT lead to successful weight management

answer

emotional eating

question

controlling body weight is best accomplished by

answer

balancing calories consumed with calories expended

question

number of premature deaths among Americans each year that can be attributed to inactivity and overweight is --- or higher

answer

100,000

question

according to the National Institute of Health, about --- of American adults are overweight

answer

68%

question

weight loss of ---of body weight is enough to reduce health risks increase life expectancy in obese individuals

answer

5-10%

question

the collective interactions of humans with the environment and the short-term and long-term health consequences o those interactions

answer

environmental health

question

the world population went from -- in 1930 to about -- today

answer

2 billion; 6.8 billion

question

--- generally believed to be responsible for most of the stress humans have put on the environment

answer

the rapid expansion of the population

question

factors that contribute to population growth do NOT include

answer

low fertility rates

question

the us environmental protection agency uses a measure called the --- to indicate whether air pollution levels pose a health concern

answer

air quality index

question

the air quality index is used for

answer

carbon monoxide, sulfur dioxide, nitrogen dioxide, particular matter, and ground level ozone

question

increase in the earths atmospheric temperature when averaged and geographical regions is due to

answer

greenhouse warming

question

--- are buried deposits of decayed animals and plants tat are converted into carbon- rich fuels

answer

fossil fuels

question

-- is/are fragile, invisible layer of atmosphere 10-30 miles above earth

answer

ozone layer

question

ozone layer of the atmosphere is being destroyed primarily by

answer

chlorofluorocarbons

question

which is NOT an indoor air pollutant

answer

fossil fuels

question

which suggestion is NOT a good way to help reduce air pollution

answer

allow the remainder of paint in the can to evaporate into the air when finished with paint

question

which suggestion is NOT a good way to help protect water supply

answer

don't pour medication down the sink/toilet

question

biggest single component of household trash by weight is

answer

paper products

question

process which organic substances are broken down naturally b living organisms

answer

biodegration

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