KNS 350 Final Exam – Flashcards

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question
The authors considered the level of trauma associated with hip fractures. Which trauma level(s) were used to identify a hip fracture for this study?
answer
Low trauma Moderate trauma
question
The primary measure of PA in this study waxs expressed in what format? (mark all that apply)
answer
Types of PA MET-Hours per week
question
What table summarizes the overall risk reduction of hip fractures associated with physical activity?
answer
Table 2
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The authors concluded that as PA increases (MET hours/week) that the risk for hip fracture decreases. They concluded that for every increase of 3 MET-hours/week that hip fracture risk would decline by how much?
answer
6%
question
BMI, independently from PA, is associated with the risk of a hip fracture.
answer
True
question
Increasing BMI was associated with a decline in hip fracture risk. Which level of BMI was found to have this protection?
answer
30+
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A brisk/very brisk walking pace was found to reduced the risk for hip fractures by how much?
answer
65%
question
According to the CDC, two of the most important things people can do to lower their risk of getting cancer is what? (Mark two)
answer
Avoiding tobacco use, keeping a healthy weight
question
According to the CDC, which types of cancer are projected to increase the most between 2010 and 2020? (one type for males and one type for females)
answer
Prostate cancer Breast cancer
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Risk factors for colon cancer include which of the following? (mark all that apply)
answer
Family history Inflammatory bowel disease Age (50 years)
question
Lung, breast, and colorectal cancer rates have been decreasing steadily.
answer
true
question
According to lecture, physical activity reduces colon cancer risk by... (mark all that apply
answer
Shorter bowel transit time improved insulin sensitivity & increase glucose uptake controlled weight gain with aging enhanced immune system
question
Match the following type of cancer with the characteristics that help identify it.
answer
Carcinomas -Breast, skin, colon, & lung cancer Sarcomas -Bone, muscle, & connective tissue cancer Lymphomas -Cancer of the lymphatic system Leukemias -Blood forming cells
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Cancer is the 2nd leading cause of death in the U.S.
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true
question
According to the CDC, cancer is projected to surpass heart disease as the leading cause of death in the U.S.
answer
true
question
Abnormal cells are related to the exposure to carcinogens
answer
true
question
According to the CDC, about ____ of all cancer diagnosed in women and _____ of those diagnosed in men are overweight- and obesity-related cancers.
answer
55%, 24%
question
The cancer incidence rate measures the risk to the average person of being diagnosed with cancer.
answer
true
question
Cancer is characterized as a group of related diseases characterized by uncontrolled growth of abnormal cells
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true
question
A women who increases her physical activity 60 minutes a week would expect to have her risk for breast cancer to decrease by how much?
answer
6%
question
The incidence rate of breast cancer increases at a much higher pace after menopause.
answer
false
question
Strenuous physical activity during adolescence may increase the age at menopause.
answer
false
question
BRCA1 and BRCA2 genes play an important role in inhibiting abnormal cell reproduction. However, mutations of these genes increase the risk for breast cancer. The mutations occur during a women's life rather having been inherited.
answer
false
question
According to the text, cancers vary in what ways?
answer
rate of growth pattern of spread responses to different types of treatment
question
What proportion of cancer morbidity is strongly related to heredity?
answer
5%
question
According to the text, almost half of men and over a third of women in the U.S. will develop some form of cancer during their lifetimes.
answer
true
question
Vigorous-intensity physical activity during adolescence may delay menarche and lengthen menstrual cycles which reduce the cumulative exposure to what factor below?
answer
Sex hormones
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Which type of cancer has the highest mortality rate in both men and women?
answer
lung cancer
question
There is an inverse dose-relationship between physical activity and colon cancer.
answer
true
question
On average, how much risk reduction for breast cancer can a women acquire by being physically active?
answer
20%
question
According to the text, what percent of cancer is strongly hereditary?
answer
5%
question
Cancers are named by their site of origin, even if they spread to another part of the body.
answer
true
question
Cancer cells often activate oncogenes which are genes that inhibit mitosis.
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false
question
According to lecture, the late decrease in the rates for lung cancer can be most attributed to what factor?
answer
Cigarette smoking
question
Studies show that cancer patients who remain active during the post-treatment phase have better functional capacity and quality of life.
answer
true
question
According to lecture, the lower the stage of cancer, the higher the chance of survivability.
answer
true
question
What term is used to describe when cells break away from a tumor and migrate to other sites in the body to form 'colony tumors'?
answer
Metastasize
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Cancer is a leading cause of morbidity and mortality in high-income countries.
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true
question
Most studies have reported a moderately strong, inverse association between physical activity and the risk of rectal cancer.
answer
false
question
If breast cancer is diagnosed at a local stage the five-year survival rate is 98%.
answer
true
question
Being physical activity decreases a person's risk for colon cancer. Which of the biological plausible reasons that explain this reduced risk does not apply to colon cancer?
answer
Reduced exposure to sex hormones
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The TNM Group Staging Classification allows cancer to be staged into how many stages?
answer
four
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Telomeres result in the uncontrolled division of cells that form a tumor.
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false
question
Postmenopausal women, compared to premenopausal women, receive a much higher level of risk reduction associated with physical activity on breast cancer risk.
answer
true
question
According to the CDC, there are at least how many types of cancer associated with overweight and obesity?
answer
13
question
According to the CDC, we see that cancer death rates are decreasing
answer
true
question
Risk factors for breast cancer include which of the following? (mark all that apply)
answer
Age High SES Hormone Therapy
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Which factor below is not a risk factor for endometrial cancer?
answer
Alcohol consumption
question
Higher levels of physical activity are associated with lower lung cancer risk, though these results may be confounded by what factor below?
answer
Smoking
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Among high-income countries, what is the leading cause of morbidity and mortality
answer
Cancer
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Women of higher socioeconomic status are at a higher risk for breast cancer because they are more likely to smoke cigarettes.
answer
false
question
If everyone in the U.S. got 180 minutes of moderate-intensity physical activity (10 MET-hours) we would see colon cancer rates decrease significantly. These colon cancer rates could ultimately decrease by how much
answer
25%
question
Environmental factors, rather than genetic factors, are responsible for most of the variation in breast cancer rates among countries
answer
true
question
The most important physical sign of breast cancer is a painless lump in the breast
answer
true
question
The five-year survival rate for breast cancer has increased to 75%
answer
false
question
Which of the following has the highest mortality rate?
answer
Lung Cancer
question
Studies show that cancer patients who remain active during the post-treatment phase have better functional capacity and quality of life.
answer
true
question
According to lecture, increased cancer incidence in the southeast could be related to which of the following? (mark all that apply)
answer
Diet Smoking habits Physical activity Exposure to risk factors
question
According to the CDC, which types of cancer are projected to increase the most between 2010 and 2020? (one type for males and one type for females)
answer
Prostate Breast cancer
question
Carcinogens include which of the following? (Mark all that apply)
answer
Radiation Chemicals Prepared food Tobacco products
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Mortality rates for breast cancer are higher in African-American women compared to Anglo women. These higher rates are largely due to more advanced stages of cancer at diagnosis.
answer
true
question
The term 'survival rate' for cancer is based upon being alive for how many years past the date of diagnosis?
answer
5-years
question
Which type of cancer has the highest mortality rate in both men and women?
answer
Lung cancer
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According to lecture, 1 out of every 4 deaths is due to cancer.
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true
question
Low body fat among women has been associated with an increased metabolism of estradiol which increases the risk of colon cancer.
answer
false
question
Cancer epidemiology has roots in occupational medicine. Who was the first physician to practice occupational medicine and cancer epidemiology?
answer
Bernardino Ramazzini
question
The cancer death rate measures the risk to the average person of living with cancer.
answer
false
question
What screening test for colon cancer is Dr. Fitzhugh scheduled to receive because he is past 50 and has a history of polyps?
answer
Colonoscopy
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To lower the risk for colon cancer through physical activity they have to get at least what amount below?
answer
30 minutes MVPA per day
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Who observed that sedentary workers had elevated risks of chronic disease, including cancer, in the early 1700s and is considered the father of occupational medicine and is an early cancer epidemiologist?
answer
Bernardino Ramazzini
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The Harvard Alumni Study cohort in examining the risk for cancer mortality found that a man needed to get how many kcal per week energy expenditure to reduce their risk?
answer
500 kcal/wk
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A cancer that that is confined to a local area or area is known as what type of cancer?
answer
In Situ
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Cancer is a family of related diseases that result from uncontrolled growth and spread of abnormal cells, which usually become a tumor.
answer
true
question
The inverse dose response of physical activity on breast cancer is strongest premenopausal women.
answer
true
question
Which of the risk factors for breast cancer below is related to BRCA1 & BRCA2 mutations?
answer
Family history of breast cancer
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According to lecture, if a person is active during the pre-treatment phase, they are more likely to maintain their immune system and maintain a more positive outlook.
answer
True
question
Which race has the highest breast cancer incidence rate?
answer
Anglo American
question
Which woman below has a decreased risk for breast cancer?
answer
A Person who doesn't drink
question
Abdominal obesity among women is the primary source of estrogen after menopause which increases breast cancer risk.
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true
question
A woman's breast age increases her exposure to initiators and promoters of cancer and is linked to the rate of cell divisions in breast tissue. How does physical activity impact a woman's breast age?
answer
Lowering estradiol levels
question
The term 'survival rate' for cancer is based upon being alive for how many years past the date of diagnosis?
answer
5 years
question
Match the following characteristics with the corresponding type of immunity.
answer
Innate Immunity=Rapid response, first line of defense, not selective, cellular defense Adaptive Immunity=slow response, highly selective, humoral response
question
Natural killer cells are responsible for...
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Killing host cells (e.g. tumor)
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Dendritic cells are responsible for...
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Antigen-presenting to T-cells
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According to lecture, it appears that heavy exercise of high volumes of exercise can increase our risk of upper respiratory infections.
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True
question
Some risk factors for suicidal behaviors include...
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female sex, parental psychopathology, unmarried
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According to the text, the WHO has projected that depression will be second only to CVD as the world's leading cause of death and disability by the year 2020 and will be first by 2030.
answer
True
question
According to the text, the American Psychiatric association recognizes how many types of mood disorders?
answer
4
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According to the text, suicide death rates are highest among elderly men.
answer
True
question
Which of the following are types of mood disorders? (mark all that apply)
answer
MARK ALL; depression, bipolar or manic depressive disorder, mood disorders due to a medical condition, substance-induced mood disorders
question
According to the text, the most comprehensive estimates of mental health problems among U.S. adults come from the National Comorbidity Survey Replication (NCS-R).
answer
True
question
HIV is a retrovirus that uses the enzyme reverse transcriptase to replicate DNA from its single-stranded RNA in a host cell.
answer
True
question
Which of the following are neurological symptoms of Multiple Sclerosis?
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MARK ALL; loss of sensitivity, muscle weakness, vision problems, fatigue
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According to the text, a temporary suppression of the immune system after heavy exercise may provide a window of susceptibility to infection if exposure to a pathogen occurs while the number of cytotoxic cells is below normal.
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True
question
According to the text, it is believed that persistent inflammation is part of the pathogenesis in tumor growth but also in the development of atherosclerosis, insulin resistance, and neurodegenerative diseases of the CNS.
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True
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According to the book, the acute effects of exercise on the immune system were first reported over 100 years ago.
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True
question
According to the text, reducing body fatness seems to be the key to reducing elevated C-reactive protein with an exercise program in people who are obese and who have elevated levels.
answer
True
question
According to the text, the number of natural killer cells increases both after a heavy exercise bout and light exercise.
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False
question
According to the text, regular physical activity could exert part of the protective effects against CVD, type 2 diabetes, dementia, and depression through anti-inflammatory effects.
answer
True
question
According to the book, experimental studies using men and women have shown that moderate physical activity seems to slow the growth of experimentally induced tumors.
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False
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According to the text, neutrophils are are the main type of granulocytes that digest bacteria at the site of infection. They increase in number during and immediately after acute exercise.
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True
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According to the text, the immune system is an integrated network of molecules, cells, tissues, and organs that defends and organism against infection by foreign substances and against mutated native cells.
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True
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According to the text, most studies of physical activity and the immune response among humans have understandably been limited to description of cells in the blood.
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True
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Regular physical activity can have an inflammatory effect on diseases associated with low-grade inflammation.
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False
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B lymphocytes are responsible for..
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Identifying pathogens
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T lymphocytes are responsible for...
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Helping regulate & kill infected cells.
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According to the CDC (2010a, 2010b), suicide is the _____ leading cause of death among 25 to 34 year-olds and the _____ leading cause of death among 15 to 24 year-olds.
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Second, Third
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The slope or grade of a sidewalk can impact the walking behavior of people living in close proximity to the street.
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False
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Physical activity on the job contributes to overall physical activity
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True
question
Which intervention setting below has the greatest effect in increasing physical activity?
answer
Community
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Related to the lifespan, when does physical activity begin to decrease for both males and females?
answer
Adolescence
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Interventions that include behavior modification can significantly reduce dropout rates of physical activity programs.
answer
True
question
What term below best describes feelings of total failure, lost confidence, and a subsequent relapse associated with a temporary lapse or slip when trying to become physically active?
answer
Abstinence violation effect
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The environmental factors that promote or hinder physical activity in a population include everything below with one exception. Which factor below is NOT related to the environment?
answer
Self-efficacy of a person to start a physical activity program
question
Which of the following settings is not considered a community-level setting to promote physical activity?
answer
home
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A set of strategies designed to help keep people from returning to undesired behavior after successful behavior modification is known as what below?
answer
Relapse prevention
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In terms of physical activity interventions, age and sex are factors that moderate the impact or success of these initiatives.
answer
true
question
On average 10% of the variation of people's physical activity is explainable by genetic traits
answer
false
question
Self-monitoring, goal setting, feedback, and decision making are central to what behavioral theory below?
answer
Cognitive-Behavior Modification
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Which of the following personal factors influencing physical activity is considered to be positive?
answer
Enjoyment of exercise
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The importance that a person places on their beliefs about the benefits and barriers they hold regarding physical activity is known as what below?
answer
Outcome-expectancy value
question
Despite perceived safety issues, people living in neighborhoods with sidewalks tend to be walk more.
answer
false
question
Which exercise stage of below would a person be in if they were inactive, but intending to start regular physical activity in the next six months?
answer
contemplation
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The national objectives for promoting physical activity can be found in what document?
answer
Healthy People 2020
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Match the following barriers to exercise to the corresponding category
answer
Psychological-->incentives Biobehavioral-->physical fitness Social-environmental-->education
question
Determine the influence (positive/negative) of the following cognitive variables on physical activity
answer
Self-efficacy-->positive Perceived barriers to exercise→ negative Knowledge of health and exercise→ neutral
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Cognitive-behavior modification is based on the assumption that people can learn behavioral skills that help them self-regulate their behavior.
answer
true
question
Which of the following are components of relapse prevention? (Mark all that apply)
answer
Identifying situations that put a person at high risk for relapse Correcting a lifestyle imbalance in which "shoulds" outweigh "wants" Avoiding urges to relapse by blocking self dialogues and images of the benefits of not exercising
question
In which of the following regions of the U.S. is the highest prevalence of physical inactivity found?
answer
Southeastern
question
Determine the influence (positive/negative) of the following demographics on physical activity.
answer
Increase age-> negative Injury history→ unclear Gender (male)--> positive
question
According to the text, what is the average dropout rate from exercise programs across the first six to 12 months of participation?
answer
50%
question
Social cognitive variable are beliefs that are formed by social learning and reinforcement history.
answer
true
question
Promoting physical activity is unique in that we are trying decrease a negative behavior.
answer
False
question
According to the text, rates of sufficient physical activity during high school in U.S. youth have been decreasing.
answer
True
question
A Comprehensive School Physical Activity Program has five essential components. Which of the following is not one of these components?
answer
Mass media campaign
question
In an Atlanta study on the built environment, transportation, and obesity, they found that for each hour a person drive a car they were how much likely to be obese?
answer
1%
question
Which of the following personal factors influencing physical activity is considered to be negative?
answer
overweight/obesity
question
People in rural areas of the United States tend to be more active than people living in urban areas.
answer
false
question
Which intervention setting below has the greatest effect in increasing physical activity knowledge?
answer
community
question
Which exercise stage of below is the most unstable and at the greatest risk of a relapse?
answer
action maintenance
question
People who live near exercise facilities tend to be more active.
answer
True
question
Knowledge and positive attitudes about the health outcomes of being physically active alone are not enough to guarantee that a person will start or stay with a regular physical activity program.
answer
True
question
People who value physical activity may self-select to live in highly walkable and active-friendly neighborhoods.
answer
True
question
Any factor that has been known to be related to being physically active is known as what below?
answer
Determinant
question
Interventions that use large-scale, high-intensity, high-visibility programming on TV, radio, newspapers, and other media to promote physical activity are labeled what type of intervention below?
answer
community-wide campaign
question
In terms of physical activity interventions, age and sex are factors that moderate the impact of impact or success of these initiatives.
answer
true
question
When a person says they don't have time to exercise, this excuse might reflect the following with one exception - what is that exception?
answer
low levels of self-efficacy
question
Which exercise stage of below would a person be in if they inactive and had no intention to start exercising?
answer
Precontemplation
question
People who are extrinsically motivated choose to be physically active because they enjoy it and find it personally meaningful and valuable.
answer
False
question
Behavior modification is the planned, systematic application of principles of learning to the modification of behavior.
answer
True
question
People who are intrinsically motivated choose to be physically active more out of a sense of obligation or duty to avoid feelings of guilt.
answer
False
question
Which of the following are considered external factors of perceived behavioral control? (mark all that apply)
answer
Time Obstacles
question
Self-efficacy is a belief in personal capabilities to organize and execute the courses of action required to attain a behavioral goal.
answer
true
question
Match the following stage of change with it's corresponding characteristics.
answer
Precontemplation - individuals are inactive and have no intention to start exercising Contemplation- individuals are inactive, but intend to start exercise within the next six months. Preparation- Individuals are active below criterion level but intend to become more active. Action- Individuals have engaged in regular exercise at the criterion level for less than six months. Maintenance- individuals have been exercising regularly for more than six months
question
According to the text, racial and ethnic minorities, people who have less formal education or low-income jobs, and people who live in rural areas are least physically active during their leisure time.
answer
True
question
Self-determination theory proposes that the social context shapes people's motives by reinforcing or impeding their natural drive toward developing a coherent sense of self and personally directed behaviors.
answer
True
question
Which of the following is NOT a reason people with excess body weight may limit their physical activity?
answer
It improves their bone health which increases self-efficacy
question
Physical activity is stable until age 50 at which time it begins to decline.
answer
False
question
Despite perceived safety issues, people living in neighborhoods with sidewalks tend to be more walk.
answer
false
question
What TTM stage would incorporate relapse prevention?
answer
Maintenance
question
What of the factors below that impact exercise adherence is NOT considered to be psychological?
answer
Socioeconomic status
question
Most modern communities in the United States were designed to accommodate all forms of transportation (cars, bikes, walking, etc.)
answer
false
question
Social interactions and social influences appear to be more important for exercise behavior in women than men
answer
true
question
Behavior modification is most successful when the person begins with vigorous-intensity physical activity
answer
False
question
Which of the following are considered internal factors of perceived behavioral control? (mark all that apply)
answer
Skills Willpower
question
According to the text, racial and ethnic minorities, people who have less formal education or low-income jobs, and people who live in rural areas are least physically active during their leisure time
answer
True
question
The parental modeling of physical activity can increase the odds that their children will be active as they mature T or F?
answer
True
question
Wealthy people are more likely to increase their physical activity after retirement?
answer
True
question
High-risk situations and rigid rules increase the risk of relapse back to physical inactivity?
answer
True
question
Which exercise stage of below would a person be in if they had been exercising regularly for the past six months?
answer
maintenance
question
Which of the following describe ways that self-efficacy develops? (mark all that apply)
answer
actual success being persuaded by someone emotional or perceived signs of coping ability
question
According to the theory of planned behavior, attitudes toward physical activity and social norms about physical activity influence the intention to be physically active, which is the main factor leading to physical activity.
answer
True
question
Relationships with others can have a strong impact on physical activity behavior. What term below describes how these relationships
answer
Social support
question
The Community Guide for Promoting Physical Activity produced by the Task Force on Community Preventive Services recommended with 'strong' evidence several interventions below. Which one of these below is considered to be a behavioral and social approach
answer
School-based Physical Education (PE)
question
The walkability of a neighborhood relates to it's design. Of the factors below, which is NOT related to neighborhood walkability?
answer
Temperature
question
Having home exercise equipment does not ensure that a person will be active.
answer
True
question
Health risk appraisals and fitness testing are examples of interventions that can prompt contemplation of physical activity.
answer
True
question
To promote physical activity, a person needs to find an activity they enjoy.
answer
True
question
The Theory of Planned Behavior says that a person's attitudes toward physical activity, their perceived social norms of exercise, and their perceived behavioral control directly impacts what factor below?
answer
Their intention to exercise
question
Successful behavior change requires that the behavior be cued and reinforced.
answer
True
question
Self-determination theory is complementary to self-efficacy theory and the theory of planned behavior for understanding physical activity.
answer
True
question
Access to exercise facilities specific to geography captures includes all of the factors below with one exception. What factor below is NOT related to geography and access?
answer
Exercise equipment
question
Physical activity is not a single behavior, and it requires more effort, and usually more time than any other lifestyle behavior related to health.
answer
True
question
Physical activity behavior change is complex behavior that requires multiple decisions and actions.
answer
True
question
Self-regulation of physical activity involves the following factors with one exception below - which factor is not part of self-regulation?
answer
Coping with life's pressures
question
The Self-Efficacy Theory says that a person's belief in their personal capability to exercise is developed through four factors. Which factor below is NOT a self-efficacy factor?
answer
Setting exercise goal
question
People often must make several attempts at behavior change before they experience success.
answer
True
question
Cognitive-behavior modification of physical activity is based on the assumption that people can learn behavioral skills that help them self-regulate their behavior.
answer
True
question
Married individuals who join a fitness center are more likely to demonstrate better exercise adherence than those individuals who join with their spouse.
answer
False
question
The Community Guide for Promoting Physical Activity produced by the Task Force on Community Preventive Services recommended with 'strong' evidence several interventions below. Which one of these below is considered to be a environmental and policy approach?
answer
Creating access to places for PA with information outreach
question
People who are intrinsically motivated choose to be active more out of a sense of obligation or due to avoid feelings of guilt.
answer
False
question
The average dropout rate for exercise programs in the first year is near what percent below?
answer
50%
question
Where does the data for Healthy People 2020 come from?
answer
The National Health Interview Survey
question
What is the source for physical activity 10-year national health objectives?
answer
Healthy People 2020
question
Which surveillance system is the primary tracking system for the current Healthy People 2020 national health objectives?
answer
NHIS
question
Americans, as a whole, consistently fail to meet the Healthy People target (50%) for participating in moderate or vigorous leisure-time PA.
answer
True
question
During lecture, we defined surveillance as "measuring the prevalence of physical activity & regularly using the same survey in a population.
answer
True
question
Surveillance is the tracking of population trends in a disease, such as physical activity, over time.
answer
False
question
Match the surveillance system with the corresponding attribute.
answer
Behavioral Risk Factor Surveillance System (BRFSS)- Interviews adults in each state & territory in the US National Health Interview Survey (NHIS)- Annual; 100,000 across the US; face-to-face interviews National Health and Nutrition Examination Survey- Measures PA & fitness among children, adults, & elderly; uses treadmill tests, strength test, interview Youth Risk Behavior Surveillance System (YRBSS)-School-based survey for HS students National Household Travel Survey (NHTS)-Tracks trends in transportation School Health Policies & Practices Study (SHPPS)-Focuses on school policies promoting PA
question
A normally occurring change in PA among populations that could be measured by surveillance systems is known as what below?
answer
Secular trend
question
Physical activity questions used by national surveillance systems all really have one major task below. Which one?
answer
Determine the prevalence of people meeting PA guidelines
question
This surveillance system measures PA among youth in the United States.
answer
YRBSS
question
Which surveys use interviews? Telephones? Which one also assesses measured metabolic variables?
answer
Behavio ral Risk Factor Surveillance System- Telephone Interviews National Health Interview -Survey Interviews National Health and Nutrition Examination Survey- Interviews and other metabolic measures including: treadmill test, strength testing NHANES assesses measured metabolic variables because it is the only one that requires a physical examination including cardiovascular fitness evaluation and musculoskeletal fitness test
question
The 2008 Physical Activity Guidelines highlight what?
answer
Recommendations of PA that provide substantial health benefits
question
The 2008 Physical Activity Guidelines for Americans provide science-based guidance to help Americans aged 6 and older improve their health through appropriate physical activity.
answer
True
question
The 2008 PA Guidelines are based on a lifestyles approach which means they focus on ...
answer
All of the above
question
The 1998 ACSM and 2008 Federal PA Guidelines for Americans differ on in how people progress in intensity, with the 2008 guidelines emphasizing moderate-intensity.
answer
True
question
What are the fundamental physical activity guidelines?
answer
Aerobic: 150 min/week of moderate intensity exercise 75 min/week of vigorous intensity exercise Extensive Health Benefits: 300 min/week of moderate intensity 150 min/week of vigorous intensity exercise Muscle Strengthening: All Major muscle groups should be worked out 2+ days a week Children and adolescents: 1 Hr or More of PA/day ( most should be moderate to vigorous aerobic PA) 1Hr or More of Muscle/bone strengthening PA 3days/week Elderly People: Balance + all requirements of Children Intensity should be relative to their PA level of fitness
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