KIN 199- FINAL EXAM – Flashcards
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Appropriate stress management can lead to_______.
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a decreased susceptibility to diseases
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The average life expectancy in the past 100 years has_______.
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nearly doubled
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The three leading causes of death in the United States are
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heart disease, cancer, and chronic lower respiratory diseases
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One benefit of a healthy diet is_______.
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a healthy body weight/composition level
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Approximately what percentage of Americans gets no leisure-time activity?
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40%
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Another important dimension of wellness is occupational wellness, which is_______.
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the level of happiness and fulfillment you gain through your work
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A disease that develops and continues over a long period of time is a(n)_______.
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chronic disease
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The six dimensions of wellness do NOT include______.
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dietary wellness
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The first step in changing a health related behavior is________.
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identifying the target behavior
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Setting realistic specific goals can help you change unwanted behavior by________.
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making the ultimate goal seem more manageable
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Physical activity can be defined as_______.
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movement carried out by the skeletal muscles that requires energy
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Heart disease is linked most closely with_______.
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low cardiorespiratory fitness
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The time component of the FITT principle for overload for a muscular strength program is
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based on the number of sets and repetitions of specific exercises
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The Physical Activity and Exercise Recommendations for Promoting General Health, Fitness, and Weight Management recommend the following for achieving or maintaining weight loss
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exercising moderately for 60-90 minutes per day on most days of the week
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The latest version of the Physical Activity and Exercise Guidelines for Americans does NOT recommend_______.
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getting at least 150 minutes of vigorously intense exercise per day
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The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity is
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cardiorespiratory endurance
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Cardiorespiratory endurance is developed best by activities that_______?
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involve continuous rhythmic movements of large muscle groups
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Specificity of training is best shown by which one of the following examples?
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doing push-ups to develop chest and shoulder endurance
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The maximal improvement in the body s ability to transport and use oxygen that people can realistically expect as a result of training is about______.
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5 30%
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Healthy body composition is best characterized by a_______.
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high proportion of muscle, bone, and water and a acceptably low proportion of fat
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Long-term effects of regular cardiorespiratory exercise include______.
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increased heart size
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Maximal oxygen consumption (VO2max) is______.
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the highest rate of oxygen consumption an individual is capable of during maximum physical effort
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Immediate effects of cardiorespiratory endurance exercise includes______.
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decreased blood pressure
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During digestion, most carbohydrates are broken down into______.
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glucose
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Adenosine triphosphate (ATP) is defined as_______.
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the basic form of energy used by cells
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Endurance exercise can help to reduce_____.
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high blood pressure
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Which of the following is NOT an energy-containing nutrient?
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Vitamins
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Alveoli serve what function in the lungs?
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They allow for the exchange of carbon dioxide and oxygen
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The oxidative energy system produces ATP in structures called______.
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mitochondria
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The portion of the circulation controlled by the right side of the heart is the ___________ circulation.
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pulmonary
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A motor unit is made up of
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a motor nerve connected to muscle fibers.
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Muscular strength is assessed by measuring
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the maximumamount of force a muscle can produce in a single maximal effort
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Metabolic rate increases if
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muscle mass increases
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Injuries such as low back pain are reduced if the spine is properly aligned by strong muscles in the
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abdomen and hips.
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Hypertrophy is defined as
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an increase in muscle fiber size
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What percentage of all Americans will be afflicted with low back pain at some point in their life?
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85%
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Muscular endurance is assessed by measuring
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the ability to exert a submaximal force repeatedly over time.
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Fast twitch muscle fibers are NOT characterized by
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fatigue resistance
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People typically begin to lose muscle mass after age
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30
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Strength training can boost resting metabolic rate by up to
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15%
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Contracting a muscle prior to stretching is best described as an example of
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proprioceptive neuromuscular facilitation.
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The American College of Sports Medicine recommends performing stretching exercises at least __________ days per week
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2 or 3
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Which of the following is NOT a potential benefit of flexibility?
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improved energy production
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Joint capsules are
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semielastic structures that surround major joints
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Which of the following is a proprioceptor?
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nerve
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Static flexibility does NOT depend on
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muscular strength
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To improve flexibility, do __________ repetition(s) of each stretch.
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2-4
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Flexibility is NOT determined by
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mitochondria
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Ballistic stretches are considered dangerous, because they
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may stimulate a muscular contraction during a stretch.
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The stretching technique most commonly recommended by experts for general fitness is
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static stretching
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Essential fat is best defined as
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fat incorporated into the organs and tissues.
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Obese people are more than three times as likely as non-obese people to develop
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diabetes
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Metabolic syndrome is a cluster of symptoms present in many overweight and obese people. Symptoms for this syndrome do NOT include
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low blood pressure
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Women have a higher proportion of essential fat than men primarily, because women
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have essential fat deposited in the breasts, uterus, and other sex specific sites
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The percentage of Americans who are classified as obese is approximately
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30%
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Type 2 diabetes
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is best prevented by eating a healthy diet and physical activity.
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Successful management of body composition requires
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long-term, consistent coordination of many aspects of a wellness program.
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Which technique for evaluating health risks associated with body weight is based on the concept that a person s weight should be proportional to his or her height?
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body mass index
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Which of the following is not a factor in the development of type 2 diabetes?
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a diet high in monounsaturated fat
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People who tend to gain weight in the abdominal area are NOT at greater risk for developing
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muscle wasting
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Which of the following is true regarding selecting activities for a complete fitness program?
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It is best to include exercises for each component
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Manipulating the duration and intensity of your workouts is referred to as
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periodization
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The recommended total duration for cardiorespiratory endurance training is __________ minutes.
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20 60
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Stretching should be done
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to a point of slight muscular tension.
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Varying your activities in order to develop balanced, total-body fitness is called
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cross-training
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An appropriate frequency for a cardiorespiratory endurance program is _________ times per week.
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3-5
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Healthy body composition is NOT obtained with the help of
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stretching the major muscle groups
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Mini goals help a physical fitness program by
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keeping a program on track
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Cardiorespiratory endurance is developed by doing activities that
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involve continuous rhythmic movements of large-muscle groups.
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What is one benefit of starting an exercise program slowly?
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it allows your body to adjust to exercising
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A gram of carbohydrate has how many calories?
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4
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Which of the following is NOT a function of fats?
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to form important components of blood
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The major source of fuel for the body during rest and light activity is
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fats
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Which of the following nutrients does NOT supply the body with energy?
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vitamins
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During high-intensity exercise, muscles primarily get their energy from
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carbohydrates
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The primary function of carbohydrates is to
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supply energy to body cells
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A gram of protein has how many calories?
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4
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An amino acid is
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a protein building block
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Which of the following are micronutrients?
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minerals
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A gram of fat has how many calories?
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9
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Controlling body weight is best accomplished by
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balancing calories consumed with calories expended.
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A negative energy balance of __________ calories is needed to produce a one pound weight loss.
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3500
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How much daily physical activity is recommended for someone who is trying to maintain weight loss?
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60 minutes
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Weight loss of __________ of body weight is enough to reduce health risks and increase life expectancy in obese individuals.
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5-10%
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According to the National Institutes of Health, about _________ of American adults are overweight.
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68%
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The greater the amount of muscle mass, the
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higher the resting metabolic rate
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An example of a snack low in energy density is
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an apple.
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Which one of the following is the largest component of metabolism?
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resting metabolism
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Which of the following is NOT a good strategy for a successful weight loss program?
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Losing weight out of concern for how others view your appearance.
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Which of the following books is most likely to contain valid weight management information?
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The Physical Activity and Diet Weight Loss Plan
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Eustress
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is triggered by a pleasant event
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Homeostasis is defined as a state in which
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vital functions of the body are maintained at a normal level
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Which of the following is an example of an effective response to stress?
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learning new time-management skills
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Which of the following is NOT a recommended strategy for heading off explosive anger?
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having a drink
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Which of the following describes a person with a Type B personality?
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contemplative
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Stress is best defined as
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the general physical and emotional state associated with the stress response.
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Which of the following does NOT occur during the relaxation response?
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increased blood flow to the muscles
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A good nutritional strategy for coping with stress is to
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limit caffeine intake.
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Which of the following stressors would NOT be the result of poor time management?
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loneliness
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Which of the following cardiovascular disease (CVD) risk factors are NOT modifiable?
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family history of CVD
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The six major risk factors for cardiovascular disease that can be changed are
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elevated cholesterol levels, tobacco use, high blood pressure, obesity, physical inactivity, and diabetes.
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A person with high blood pressure should NOT increase their intake of
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red meat
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Atherosclerosis is
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thickening of artery walls by deposit of fatty substances
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Which one of the following blood pressure readings would be considered healthy for a young adult?
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110/80
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Which of the following is NOT a warning sign of a heart attack?
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sudden confusion
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Cardiovascular disease risk is greatest for people who tend to store body fat in the
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abdomen
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Blockage of blood supply to the brain causes
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a stroke
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While cholesterol is important for many body functions, excess cholesterol is hazardous to health, because it is deposited
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on artery walls
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Which one of the following cholesterol profiles would place someone at greatest risk for heart disease?
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Low HDL and high LDL
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Metastasis occurs when
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cancer cells break off and invade other body parts
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The Pap test is used to help detect which type of cancer?
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Cervical cancer
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The most common cancer in men is
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prostate cancer
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The most common cause of cancer death in the United States is
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lung cancer
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Ovarian cancer
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is relatively rare but has a high death rate.
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The most dangerous type of skin cancer is
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melanoma
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Which one of the following best describes leukemia?
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malignant disease of the white blood cells
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Cancer is best described as
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an abnormal and uncontrollable multiplication of cells.
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Any substance that causes cancer is called a(n)
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carcinogen
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The most common form of cancer in women is ________
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breast cancer
