question

Your friend is morbidly obese. When you express your concern to him about his health, he denies that his obesity will have any effect on his health and cites the example of his father, who is also obese and apparently healthy. Which stage of behavior change is your friend in regarding his obesit

answer

Precontemplation

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True/False: The transtheoretical model divides behavioral change into chronological stages.

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True

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What is a contributing factors to premature death that is outside of a person's control?

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Genetic Dissability

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Sue derives satisfaction and self-esteem from her job, so she is experiencing a high level of ________ wellness.

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Emotional

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Learning a second language is most likely to improve ________ wellness.

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Intellectual

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Diane recently quit smoking and started a support group for former smokers. As a result of these actions, she has improved which dimensions of wellness?

answer

environmental, physical, social, spiritual, and financial

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Attempting to double the amount of weight you can bench press in the space of a month is an example of which barrier to change?

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Overambitoius Goals

question

Wellness is defined as:

answer

the optimal soundness of body and mind

question

Your Uncle Jim quit smoking 3 months ago, but today, in a moment of weakness, accepted and smoked a cigarette offered to him by a friend. Which stage of behavior change best describes this example?

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Relapse

question

Going for a walk instead of eating dessert is an example of

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Countering

question

General recommended guidelines for water intake prior to exercise are approximately ________ ounces of fluid 2 to 3 hours before exercise and ________ ounces 10 to 20 minutes prior to exercise.

answer

18; 8

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Mohammad is getting ready to do bench presses. After doing some jumping jacks and light rowing activity, he begins to concentrate on range-of-motion exercises for his shoulders. Mohammad has moved from the ________ phase to the ________ phase of warm-up.

answer

General; Specific

question

Your friend plays on the intramural soccer team. You notice one week that she is spending more time than usual running in the mornings and practicing kicking goals in the afternoon. When you ask about her intensity, she explains that she has a big game coming up and that she is determined to win. Which of the following is her chief motivation for exercise?

answer

Competition

question

The FITT formula is used to

answer

design a safe and effective exercise program.

question

Muscular strength is defined as the ability of your muscles to

answer

Exert Force

question

The physical activity pyramid

answer

consists of layers of types of physical activity and gives recommendations for each.

question

Sally is currently jogging 3 times per week for 30 minutes. She has become comfortable with this workout and now wants to increase her workout time. Using the principle of progression, Sally should increase her time to approximately ________ minutes for her next 3 workouts.

answer

33

question

To successfully stick with a fitness program, you must incorporate it into your schedule.

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True

question

Kristina's mom wants to begin an exercise program. However, she is overweight and concerned about the impact exercise might have on her knees. To decrease her chance of injury, Kristina might recommend that her mom try

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Cross-training

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________ barriers to physical activity include both external/physical factors and social/interpersonal factors that may make it harder or easier for you to exercise

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Environmental

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Which of the following food choices would be considered the least healthy in terms of fat content?: 1) fettuccine Alfredo 2) stir-fried chicken and vegetables 3) spaghetti with tomato sauce 4) hot-and-sour soup

answer

Fettuccine Alfredo

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HDL Cholesterol

answer

helps protect against heart disease.

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True/False: The U.S. government requires that every food package list all ingredients in order of largest to smallest ingredient by weight.

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True

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Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as:

answer

Vitamins

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True/False: Brain and nerve cells are dependent upon a steady supply of glucose.

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True

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Compared to refined foods, whole foods...

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Have higher amounts of fiber

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Fats that are solid at room temperature are

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Saturated

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The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as:

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LDL

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The Harvard Medical School pyramid recommends minimizing the consumption of

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Refined Carbohydrates

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An oil high in monounsaturated fatty acid is: 1) sunflower oil. 2) corn oil. 3) cottonseed oil. 4) olive oil.

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Olive Oil

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True/False: Studies have shown that exercise can reduce the symptoms of depression

answer

True

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The upper chambers of the heart are called

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Atria

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Stored adenosine triphosphate (ATP) in the muscle is used in the ________ energy system

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Immediate

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Your body's maximal ability to utilize oxygen during exercise is known as

answer

VO2 Max

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The ventricles contract and pump blood out of the heart during the ________ phase of the heart cycle.

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Systolic

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When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by

answer

Your target heart rate

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True/False: A one-rep maximal bench press would be primarily fueled by the immediate energy system.

answer

True

question

SMART goals are:

answer

specific, measurable, action-oriented, realistic, and time-oriented.

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Which of the following activities would be primarily fueled by the anaerobic energy system?

answer

A sprint down a football field

question

Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than

answer

2 minutes

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Stretching that involves mimicking movements performed in a workout or sports activity is known as ________ stretching.

answer

Dynamic

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Gender differences in flexibility seem to indicate that:

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Differences are specific to particular joints

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Muscle injury can occur from quick, bouncy movements because

answer

the stretch reflex is creating tension while the muscle is lengthening.

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Stretching characterized by bouncing or jerky movements is known as ________ stretching.

answer

Ballistic

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The outer layer of the joint capsule...

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provides reinforcing structure

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April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. By this description, April is performing ________ stretching.

answer

Static

question

Misalignment of the spine leading to lower-back pain can be caused by:

answer

Muscular Imbalances

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Muscles that tend to be tight in most people because of extended sitting are known as ________ muscles.

answer

Hip Flexor

question

When people talk about "lower-back pain" they are most likely referring to discomfort in what area?

answer

Lumbar Spine

question

Which of the following is a good strategy for avoiding stretching-related injuries? 1) holding stretches for no more than 5 seconds 2) stretching only after warming up muscles 3) activating stretch receptors when you want to relax 4) overstretching if you are hyperflexible

answer

Stretching only after warming up muscles

question

Changing your behavioral response to stress involves

answer

Assesig the stressor

question

Physiological damage, reduced immunity, and increased susceptibility to physical or mental illness are characteristic of which stage of general adaptation syndrome?

answer

Exhaustion

question

Stress relaxation techniques

answer

Focus the mind and the breathing

question

True/False: Nearly 30 percent of freshmen report feeling frequently overwhelmed by all they have to do.

answer

True

question

According to a national survey of college students, which of the following represents the biggest impediment to academic success? 1) housing issues 2) tuition rates 3) stress 4) infectious disease

answer

Stress

question

A relaxation technique that teaches you to alter automatic physiological responses is

answer

Biofeedback

question

Which of the following would be a likely source of eustress? 1) being diagnosed with a serious illness 2) making a bad grade 3) dissatisfaction with your job 4) entering college

answer

Entering College

question

Which of the following is considered negative stress?

answer

Distress

question

Which of the following strategies is recommended as an effective way to manage your time?

answer

Avoid overcommitment

question

A stress management technique that identifies muscular tension and releases it one muscle group at a time is called:

answer

Progressive Muscle Relaxation

question

Physical inactivity contributes to which of the following health conditions? 1) HIV 2) Heart Disease 3) Kidney-disease 2) Anorexia

answer

Heart Disease

question

Your uncle Jim quit smoking 3 months ago, but today, in a moment of weakness, accepted and smoked a cigarette offered to him by a friend. Which stage of behavior change best describes this example?

answer

Relapse

question

Which of the following is attributed to regular physical activiy: 1) Increased levels of blood sugar 2)High blood pressure 3) Reduced risk of weight gain 4) Increased risk of back pain

answer

Reduced risk of weight gain

question

_____ is a beneficial tool for monitoriong , recording, and measuring progress on a behavior change

answer

Journaling

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