question

The two most dangerous years of a person's life are the year they are born and the year they retire. T or F.

answer

True

question

Based on the Blue zone findings, identify the most significant wellness factor to increase longevity and enhance quality of life. A. Plant based diet, wine in moderation and strategies to keep from overeating. B. Natural movement through activities of daily living such as walking and gardening C.Deep, meaningful friendships and the long-term adventures associated with those connections D. The right outlook by downshifting and understanding your purpose

answer

C. Deep, meaningful friendships and the long term adventures associated with those connections

question

Which of the following items would NOT be beneficial for successful behavioral change? A. Initiating change with minimal social support B. setting realistic and attainable goals C. changing one behavior at a time D. making goals specific and measurable

answer

A. Initiating change with minimal social support

question

__________ is a process of making informed choices that will lead over a period of time, to a healthy lifestyle that should result in a sense of well being. A. Health B. Risk free behavior C. Wellness D. Stages of change Model (SCM) E. None of the answer choices are correct

answer

C. Wellness

question

Sally is interested in quitting smoking. She has scheduled an appointment with a nurse practitioner for advice. Identify Sally's "Stage of Change". A. action B. maintenance C. contemplation D. preperation E. precontemplation

answer

D. preparation

question

An individual can add quality years to their life by ______. A. regular exercise and adequate sleep B. moderate use or abstinence from alcohol C. weight control, eating breakfast, and eating regular, balanced meals D. abstinence from tobacco and other drugs E. all of the above

answer

E. all of the above

question

Based on the Blue Zone findings, identify which type of physical activity increases quality of life and life expectancy? A. cross fit training B. weight training C. marathon training D. yoga practice E. natural movement during daily activities

answer

E. natural movement during daily activities

question

___________ prevention utilizes behaviors to avoid the development of a disease. A. primary B. secondary C. tertiary

answer

A. primary

question

__________ prevention focuses on improving the quality of life for individuals who have been diagnosed with a disease by limiting complications or slowing/stopping the progression of the disease. A. primary B. secondary C. tertiary

answer

C. tertiary

question

The Danish Twin Study found that only 10% of life expectancy, within certain biological limits, is influenced by genetics. T or F

answer

True

question

Motivation allows us to _____________. Answers: A. change our abilities B. create a â call to actionâ C. change people around us D. do hard things

answer

D. do hard things

question

What is an example of a tiny habit plan? (mark all that apply) A. After I take a shower, I will do 2 pushups. B. After I arrive at work, I will briefly meditate before entering the building. C. After I eat breakfast, I will drink a full glass of water. D. After I eat dinner, I will wash a few dishes.

answer

A. After I take a shower, I will do 2 pushups. B. After I arrive at work, I will briefly meditate before entering the building. C. After I eat breakfast, I will drink a full glass of water. D. After I eat dinner, I will wash a few dishes.

question

In the Fogg Behavior Model, the ____________________ indicates that the trigger for a behavior occurred at the same time as the appropriate amount of motivation and ability. A. Theory of Planned Behavior B. Theory of Reasoned Action C. Stages of Change D. Small Groups Norms Challenging Model

answer

B. Theory of Reasoned Action

question

Providing targeted groups with group-specific normative data has shown success in lowering drinking rates and negative consequences of drinking at some universities. T or F

answer

True

question

Having the necessary skills to perform a behavior and perceiving a lack of obstacles or constraints is ______________. A. self efficacy B. self actualization C. attitude D. behavioral intent

answer

A. self efficacy

question

In the "Forget Big Change, Start with a Tiny Habit" video, the three elements needing to occur simultaneously to cause behavior change are: A. Ability, reduced barriers, trigger B. Level of motivation, ability, trigger C. Low threshold level, ability, level of motivation D. Trigger, reduced barriers, ability

answer

B. Level of motivation, ability, trigger

question

When finding a trigger for behavior change, use: A. The reaction from a previous behavior B. The new behavior C. An existing behavior D. All of the above

answer

C. An existing behavior

question

In the 15 ways behavior can change, the one that matters most is ______________. A. habits B. steps C. growth D. memory

answer

A. habits

question

During which stage of change are students impacted by both campus-wide AND cohort data? A. Precontemplation B. Contemplation C. Action D. Maintenance

answer

A. Precontemplation

question

Which stress hormone helps convert glycogen to glucose in the liver: Hydrocortisone (cortisol) Corticosterone Epinephrine Norepinephrine (noradrenaline)

answer

Epinephrine

question

Stress is defined as: (mark all that apply) A. the brainâ s reaction to any demand B. a personâ s emotional and physical symptoms resulting from change C. the brainâ s response to neurotransmitters D. a personâ s mental and physical resistance to disease

answer

B. a personâ s emotional and physical symptoms resulting from change

question

Which of the following may help reduce your risk of stress disorders and stress-related health problems? (mark all that apply) having a strong social network having a pet leaving a stressful job traveling as often as possible

answer

having a strong social network having a pet

question

Match the following types of stress with the example that fits best: -Acute Stress -Routine Stress Traumatic Stress A. assault, war, accident B. school, work, family and social committments C. illness, relationship break-up, job loss

answer

Traumatic stress- A. assault, war, accident Routine stress- B. school, work, family and social committments Acute stress- C. illness, relationship break-up, job loss

question

Select an example of acute stress. long-term relationship problems loneliness persistent financial worries danger ongoing work pressure

answer

danger

question

Which of the following is considered an example of chronic stress? loneliness hunger danger remembering a dangerous event high technology effects (frequently ringing mobile phones)

answer

loneliness

question

Which of the following is an effective stress management technique? A. Using self management strategies to set priorities and delegate work B. Seeking social support in demanding situations C. Engaging in family and community activities D. Exercising daily and eating sensibly E. All of the answer choices are effective stress management techniques

answer

E. All of the answer choices are effective stress management techniques

question

Select TRUE statements regarding the effects of stress on memory, concentration and learning. (mark all that apply) chronic stress may cause a person to become accident-prone high levels of cortisol may shrink the memory center of the brain, the hippocampus high stress improves long-term memory memory and concentration is improved with high levels of dopamine

answer

chronic stress may cause a person to become accident-prone high levels of cortisol may shrink the memory center of the brain, the hippocampus

question

In response to stress, identify which body functions increase to prepare the body for added demand. (mark all that apply) heart rate blood pressure oxygen transport blood flow

answer

heart rate blood pressure oxygen transport blood flow

question

Identify Hans Selye's model to explain stress. fight or flight general adaptation syndrome the transactional model the human function curve

answer

general adaptation syndrome

question

During sleep, the central set temperature in our body is: A. Reduced by 1 to 2 degrees F B. Reduced by 3 to 5 degrees F C. Increased by 1 to 2 degrees F D. Increased by 3 to 5 degrees F

answer

A. Reduced by 1 to 2 degrees F

question

Sleep is necessary to keep the central nervous system functioning properly allowing: (mark all that apply) A. the brain to rest busy neurons and forms new pathways B. the brain to release growth hormone in children and young adults C. the body to produce proteins that help cells repair damage D. both short-term and long-term memory to be negatively impacted

answer

A. the brain to rest busy neurons and forms new pathways B. the brain to release growth hormone in children and young adults C. the body to produce proteins that help cells repair damage

question

Sleep deprivation can lead to higher risk of chronic health problems like: A. Consistent levels of oxygen and carbon dioxide B. Increase in body temperature C. Decrease in blood pressure D. Increase in respiration

answer

C. Decrease in blood pressure

question

Lack of sleep impacts cognitive performance by: A. Increasing creativity B. Decreasing impulsivity C. Enhancing memory D. Improving judgment E. None of these are correct

answer

E. None of these are correct

question

Which physiological process slows down while someone is asleep? A. Digestion B. Growth C. Kidney Function D. Cell Repair

answer

C. Kidney Function

question

According to Russell Foster, lack of sleep leads to (Mark all that apply) A. Poor judgement B. Increased impulsivity C. Lack of creativity D. Poor memory

answer

A. Poor judgement B. Increased impulsivity C. Lack of creativity D. Poor memory

question

A tired brain craves "things to wake it up" like: (mark all that apply) A. Stimulants B. Caffeine C. Nicotine D. Alcohol

answer

A. Stimulants B. Caffeine C. Nicotine

question

Identify a physiological change that occurs during sleep. A. Consistent levels of oxygen and carbon dioxide B. Increase in body temperature C. Decrease in blood pressure D. Increase in respiration

answer

C. Decrease in blood pressure

question

True or False: Other mammals (specifically dolphins and whales) have similar sleep patterns to humans.

answer

False

question

While some bodily functions slow during sleep, an increase in release of ________________ aids the body in the healing process. A. Thyroxine B. Insulin C. Growth Hormone D. Parathyroid hormone

answer

C. Growth Hormone

question

_______________ is the most commonly used form of CAM by people with back pain in the United States. A. Massage B. Chiropractic C. Reflexology D. Craniosacral Therapy

answer

B. Chiropractic

question

According to the meditation video, meditation is an opportunity to _________ and ___________. A. retreat and decompress B. lay down and sleep C. relax and decompress D. retreat and relax

answer

A. retreat and decompress

question

Holistic self-care includes which of the following? A. Wholesome diet B. Adequate sleep C. Exercise D. All answer choices are correct

answer

D. All answer choices are correct

question

The following statement(s)s apply to Conventional Medicine: A. Based on anecdotal evidence B. The emphasis is holistic C. Doctors and nurses work to diagnose an illness and treat the symptoms with medication, surgery, or radiation D. Stresses the importance of prevention

answer

C. Doctors and nurses work to diagnose an illness and treat the symptoms with medication, surgery, or radiation

question

_____________ tap into the connection between the physical body and the very powerful mind. A. Alternative Health Care Systems B. Manipulative and Body-Based Therapies C. Biological Based Therapies D. Mind-Body Medicine E. Energy Therapies

answer

D. Mind-Body Medicine

question

Which of the following is NOT part of the three-pronged theory of homeopathy? A. Like cures like B. Let nature heal C. Less is more D. Treatment is individualized

answer

B. Let nature heal

question

_____________ are holistic systems of health care. (mark all that apply) A. Health Maintenance Organizations B. Conventional Systems C. Alternative Health Care Systems

answer

C. Alternative Health Care Systems

question

______________ a type of energy work that utilizes touch and visualization. A. Qi gong B. Reiki C. Therapeutic Touch D. Bioenergy

answer

B. Reiki

question

_______________ use substances found in nature such as food, vitamins, minerals, and herbal products. A. Alternative Health Care Systems B. Manipulative and Body-Based Therapies C. Biological Based Therapies D. Mind-Body Medicine E. Energy Therapies

answer

C. Biological Based Therapies

question

_________________ includes acupuncture, acupressure, herbal medicine, oriental massage, and qi gong. A. Naturopathy B. Traditional Oriental Medicine C. Homeopathy D. Ayurveda

answer

B. Traditional Oriental Medicine1

question

Emmeline Edwards in her neuroscience research blog states that both the public and the scientific community at large consider that most meditation is done for the following reasons: (mark all that apply) A. Enhancing quality of life B. Reducing psychological stress C. Improving health outcomes D. Curing cancer

answer

A. Enhancing quality of life B. Reducing psychological stress C. Improving health outcomes

question

While there doesnâ t seem to be any adverse effects to practicing meditation, more vigorous studies are needed to prove that it can actually improve health. T or F

answer

True

question

Upon the review of literature, Dr. Sara Lazar found all of the following to be among the scientifically validated benefits of regular yoga practice EXCEPT: A. Reduced symptoms of depression and insomnia B. Enhanced ability to pay attention C. Decreased stress D. Better quality of life E. Cure for the common cold

answer

E. Cure for the common cold

question

Which of the following practices has been with meditation and resulted in positive changes for the participants? (Mark all that apply) A. Team sports B. Yoga C. Tai Chi D. Cranial-sacral therapy

answer

B. Yoga C. Tai Chi

question

As reported in "Building the Evidence for Meditation", a recent study published in the Journal of Neuroscience used magnetic resonance imaging (MRI) to demonstrate that an hour of meditation can dramatically _____________. A. reduce the experience of pain and pain-related brain activation B. reduce the need for sleep by 2 hours C. increase hamstring and hip mobility D. All answer choices are correct

answer

A. reduce the experience of pain and pain-related brain activation

question

Select the health benefits that have been identified with meditation: (mark all that apply) A. Lower blood pressure B. Reduced stress C. Controlled eating habits D. Pain management

answer

B. Reduced stress C. Controlled eating habits D. Pain management

question

Which of the following groups could be helped by a Mindfulness-Based Stress Reduction program? (Mark all that apply) A. Healthcare professionals B. People living with chronic pain C. People living with PTSD D. People who recently had heart attacks

answer

A. Healthcare professionals B. People living with chronic pain C. People living with PTSD

question

According to studies reported in this module, after 8 weeks of meditation, which parts of the brain grew? A. Those for empathy, compassion, and self-awareness B. Those for intelligence C. Those for regulating hunger D. Those for regulating sleep and stress

answer

A. Those for empathy, compassion, and self-awareness

question

Studies on mindfulness meditation have yielded which of the following results? Mark all that apply. A. Meditation acts on areas of the brain involved in attention, self-awareness, and emotion B. Long-term training can result in sustained effects C. Short-term training may have effects in helping individuals cope better with stress D. Over a lifetime, meditation may help individuals increase intelligence

answer

A. Meditation acts on areas of the brain involved in attention, self-awareness, and emotion B. Long-term training can result in sustained effects C. Short-term training may have effects in helping individuals cope better with stress

question

The biologic factors associated with mindfulness meditation may include changes in brain function. T or F

answer

True

question

Which of the following conditions contribute to the development of atherosclerosis? (mark all that apply) A. Cigarette smoking B. High triglycerides C. Low cholesterol D. Peripheral vascular disease

answer

B. High triglycerides

question

The Framingham Heart Study now includes 3 generations of participants. T or F

answer

True

question

Which of the following is a lifestyle activity? A. running 2 miles through your neighborhood every morning before work B. participating in a yoga class two evenings a week C. participating in a 5K race D. riding your bike to West Campus instead of taking the bus

answer

D. riding your bike to West Campus instead of taking the bus

question

Scientists have NOT observed a genetic component in Alzheimerâ s disease. T or F

answer

False

question

Due to the influence of sarcopenia, individuals over 50 years old do not need to strength train. T or F

answer

False

question

Identify how exercise and physical activity help reduce the risk of disease and disability as you age by matching the type of exercise to it's benefit: Match: balance exercise- strength exercise- flexibility exercise- prevent falls reduce risk of osteoporosis maintain freedom of movement to do everyday activities

answer

balance exercise-prevent falls strength exercise-reduce risk of osteoporosis flexibility exercise-maintain freedom of movement to do everyday activities

question

Which of the following does NOT decrease the risk of coronary heart disease? A. High HDL B. Moderate drinking C. Normal blood pressure D. Stress

answer

D. Stress

question

Exercise can help prevent or manage: (mark all that apply) A. Type II diabetes B. Low back pain C. Osteoporosis D. Breast cancer

answer

A. Type II diabetes B. Low back pain C. Osteoporosis D. Breast cancer

question

Cognitive decline is the only symptom of Alzheimer's disease. Tor F

answer

False

question

Activity level, stress and nutrition are considered ______________ risk factors for many hypokinetic conditions. A. Genetic B. Controllable C. Uncontrollable D. Automatic E. Unimportant

answer

B. Controllable

question

According to the National Institute on Aging, do antioxidants slow the aging process in human subjects? A. Yes, longitudinal studies confirm the benefits of antioxidants to slow down the aging process. B. No, randomized clinical trials cannot confirm that antioxidants slow down the aging process. C. We do not know, more epidemiological studies on the subject are recommended.

answer

C. We do not know, more epidemiological studies on the subject are recommended.

question

A surprising finding of the 90 and older study is that in patients over 90 years old, having ________ blood pressure seems to lower dementia risk. A. steady B. low C. high D. variable

answer

C. high

question

Your genome is like the ______________ and your epigenome is the ___________ in your body. A. Hardware, doing the work; software, giving instructions for what to do B. Software, giving instructions for what to do; hardware, doing the work

answer

A. Hardware, doing the work; software, giving instructions for what to do

question

Select the true statement regarding â male menopauseâ . A. It is believed to be caused by a slowed production of estrogen in males, brought on by aging B. Can be treated with hormone replacement therapy C. Is very rare D. There is very little scientific evidence that it exists

answer

D. There is very little scientific evidence that it exists

question

According to the National Institute on Aging, is long-term calorie restriction a safe method of slowing the aging process in human subjects? A. Yes B. No C. Not enough information

answer

C. Not enough information

question

The term Epigenetics means: A. Above genetics B. Below genetics C. Inside genetics D. Around genetics

answer

A. Above genetics

question

Identify which of the following approaches, already supported by research, is recommended to delay or prevent age-related health problems. A. Balanced diet B. Physical activity C. Over-the-counter hormone replacement therapy D. DHEA injections

answer

A. Balanced diet B. Physical activity

question

Which of the following is/are major findings from the 90 and older study? (mark all that apply) A. Smokers died earlier than nonsmokers B. As you age, it's better to maintain or gain weight C. The amount of sleep you get each night is not important D. Water consumption is more important than body weight

answer

A. Smokers died earlier than nonsmokers B. As you age, it's better to maintain or gain weight

question

Which is a goal of the ongoing research from the National Institute on Aging in the National Institutes of Health: A. Promote "active life expectancy" B. Identify common causes of death C. Increase overall life expectancy D. Decrease disease years

answer

A. Promote "active life expectancy"

question

According to Dr. Kawas, it is possible to show signs of dementia while living and then once deceased, when the brain is examined, find no plaques and tangles. But the opposite has also been found in the 90 and older study; no signs of dementia while living, but yet still have plaques and tangles when the brain is examined. How does she explain her findings? (mark all that apply) A. Plaques and tangles may have nothing to do with it B. Plaques and tangles could be very important, but some subjects have found a way around them C. Exercise may clear plaques and tangles D. Moderate alcohol consumption may dissolve plaques and tangles

answer

A. Plaques and tangles may have nothing to do with it B. Plaques and tangles could be very important, but some subjects have found a way around them

question

__________is considered as important a risk factor for heart disease as high blood cholesterol, high blood pressure, and cigarette smoking. A. Physical inactivity B. Low body fat C. Decreased cognitive abilities D. Lack of stress relief

answer

A. Physical inactivity

question

Resting heart rate will decrease with cardiovascular conditioning due to an increase in stroke volume. T or F

answer

True

question

Rainer Hambrecht conducted a randomized controlled study of 100 cardiac patients. Identify the group with the highest rate of being cardiac event-free. A. the high-tech group, with the stent B. the low-tech group, with the exercise treatment

answer

B. the low-tech group, with the exercise treatment

question

__________________ is the best way to measure cardiovascular fitness. A. Submaximal tests B. 1.5 - mile walk or run C. 12 - minute run D. 1 - mile walk E. VO2 max test

answer

E. VO2 max test

question

Methods to monitor cardiovascular intensity include: (mark all that apply) A. Measuring the distance of the walk/run B. Evaluating the intensity subjectively (i.e. Borg scale) C. Measuring heart rate D. Conversing with your training partner

answer

B. Evaluating the intensity subjectively (i.e. Borg scale) C. Measuring heart rate D. Conversing with your training partner

question

As a result of cardiovascular conditioning, blood flow to the skeletal muscles increases due to: (mark all that apply) A. stroke volume B. an increase in the number of capillaries C. an increase function of existing capillaries

answer

B. an increase in the number of capillaries C. an increase function of existing capillaries

question

_________ is the component in an exercise prescription typically measured by heart rate. A. time B. frequency C. mode D. intensity

answer

D. intensity

question

If an individual has been sedentary for the last year, they should start out performing HIIT workouts ____ times a week. A. 1 B. 2 C. 3 D. 4

answer

A. 1

question

A person is more likely to survive a heart attack if they have ___________ A. More collateral vessels B. Lower diastolic blood pressure C. Higher ventilatory capacity D. Higher heart rate

answer

A. More collateral vessels

question

Identify the type of aerobic work that can improve cardiovascular fitness: (mark all that apply) A. biking B. power lifting C. running D. swimming E. Cross country skiing

answer

A. biking C. running D. swimming E. Cross country skiing

question

High intensity track trainings last between ___ and ____ minutes. A. 2-3 B. 2-4 C. 5-8 D. 5-10 E. None of the Above

answer

C. 5-8

question

The philosophy of periodization only applies to sport-specific athletes. T or F

answer

False

question

Fat is more dense than muscle. T or F

answer

False

question

Do a pound of fat and a pound of muscle weigh the same? A. Yes B. No

answer

A. Yes

question

A VO2 max test of an elite endurance athlete lasts around ____ to ____ minutes. A. 6; 8 B. 8; 10 C. 10; 12 D. 12; 14

answer

A. 6; 8

question

The use of hand held weights during walking increases the intensity levels and energy expenditure. T or F

answer

False

question

According to a study that compared HITT and continuous endurance training, the higher levels of ________________________________seen among the subjects led to improved skeletal muscle metabolic function. A. Mitochondrial Enzymes B. ATP C. Cardiac Output D. Cardiac Enzymes

answer

A. Mitochondrial Enzymes

question

The key to endurance training is _____________________. A. periodization B. target heart rate C. rating of perceived exertion D. maximal oxygen uptake

answer

A. periodization

question

Lower-intensity exercise puts you in the fat-burning zone; therefore, it is preferable to higher-intensity exercise. T or F

answer

False

question

When preforming a VO2 Max test, what are ways to manipulate the intensity? Mark all that apply. A. Increase the speed B. Increase the Incline C. Increase the friction D. Increase the oxygen intake

answer

A. Increase the speed B. Increase the Incline

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