Lifetime Wellness – Flashcards
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Which type of circulation does the right side of the heart provide?
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pulmonary
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To where does the pulmonary circulation carry blood?
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lungs
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What is the name for the two upper chambers of the heart that collect blood before passing it to the lower chambers?
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atria
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What functions do the alveoli serve in the lungs?
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they allow for the exchange of carbon dioxide and oxygen
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What is a typical resting heart rate for a healthy individual?
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50-90bpm
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What is the definition of adenosine triphosphate (ATP)?
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the basic form of energy used in cells
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Which response occurs immediately when one exercises?
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increased heart rate
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Which of the following does endurance exercise reduce?
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high blood pressure
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How does regular endurance exercise reduce the risk of type 2 diabetes?
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it improves control of blood sugar
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Which one of the following instructions for monitoring your exercise heart rate is correct?
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count the pulse for 15 seconds and then multiply by 4
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In addition to pulse counting, how can one monitor exercise intensity?
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ratings of perceived exertion
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Which statement is true regarding warm up sessions?
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they can enhance performance and reduce injuries
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How can people avoid significant heat stress when working out?
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wear clothes that allow heat to dissipate
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What is a recommended treatment of minor soft tissue injuries, such as bruises?
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ice
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How is muscular strength assessed?
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by measuring the most force a muscle can produce in one efort
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What makes up a motor unit?
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one motor nerve connected to muscle fibers
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Which describes a muscle fiber?
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an individual muscle cell
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What characterizes fast twitch muscle fibers?
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rapid contraction
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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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Which is a result of inactivity and aging?
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loss of bone mass
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Which of the following is an accurate comparison between women's and men's body composition?
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women have approximately the same capacity for increases in strength
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What is the best description of isokinetic exercise?
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applying force at a constant speed
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What is the best classification of an exercise that includes muscular force exerted as a muscle shortens?
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concentric
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What is the best description for isometric exercise?
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applying force without a change in the length of the muscle
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What determines training intensity for weight training?
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amount of weight lifted
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What determines flexibility?
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heredity
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What the yellow fibers that make connective tissue flexible?
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elastin
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Which stretching program conforms to ACSM recommendations?
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3 days a week, 20 seconds per stretch, 4 repeitions
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Which statement is true regarding an appropriate goal for flexibility?
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it depends on individual fitness goals and choice of sports and activities
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Which is a disadvantage of active stretching?
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it may not produce a sufficient stretch
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What are the five regions of the spine?
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cervical, thoracic, lumbar, sacrum, coccyx
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The amount of stretch a muscle will tolerate is unlimited. -true -false
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false
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Smoking is a risk factor for low-back pain -true -false
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true
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Which is a definition of essential fat?
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fat incorporated into body issues
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What condition do obese people develop at three times the rate of non-obese people?
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diabetes
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Which is true about those with an "apple shape"?
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they have an increased risk of heart disease, diabetes, and mortality
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Which lifestyle change can benefit a person with diabetes?
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increasing daily physical activities
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What makes up the condition called the "female athlete triad"?
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abnormal eating patterns, premature osteoporosis, and amenorrhea
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Upon which do height and weight tables rely?
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insurance company statistics
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How is a person with a body mass index of 26.5 classified?
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overweight
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Hydrostatic weighing uses which statistic to predict the percentage of body fat?
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body density
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Which activity is the best for a complete fitness program?
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it is best to include exercises for each component
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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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What is the practicing of cycling duration and intensity of a workout called?
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periodization
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What should exercise for pregnant women include?
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plenty of fluids ot avoid heat stress
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Which is an appropriate exercise guideline for older adults?
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include resistance, endurance, and flexibility training
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Increasing VO2max by 10% is an example of a general fitness goal. -true -false
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false
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Current fitness level does not affect the selection of appropriate exercise activities. -true -false
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false
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Normal daily physical activity is an important way to increase overall wellness. -true -false
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true
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Varying the activities in an exercise program will decrease the chances of a person staying with the program. -true -false
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false
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What is the approximate number of nutrients identifies as essential to human health?
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45
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Which of the following are micronutrients?
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minerals
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How is the energy in foods expressed?
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kilocalorie
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How many calories of energy are in a gram of protein?
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4
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What is the definition of an amino acid?
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a protein building block
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Which food is a source of incomplete protein?
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nuts
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What is the effect of excess protein in the diet?
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it is changed into fat for energy storage
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What is a primary benefit of fats?
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they aid in your body's absorption of certain vitamins
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Which of the following statements describes an unsaturated fat?
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it is liquid at room teperature
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Which of the following statements about trans fats is accurate?
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the more solid a hydrogenated oil is the more trans fats it contains
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Which of the following describes the current science related to saturated fat consumption and coronary heart disease?
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scientists urge everyone to limit saturated fat in order to avoid coronary heart disease
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What is the stored form of carbohydrate in the muscles and liver?
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glycogen
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Which of the following describes the non digestible carbohydrates and lignin that are intact in plants?
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dietary fibers
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Which effect is a health benefit of fiber?
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it lowers the risk of some types of cancer
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What is the best way to control one's body weight?
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balance calories consumed with calories expended
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Which of the following is the most critical to someone's overall health
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body composition
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What percentage of weight loss is enough to reduce health risks and increase life expectance in obese individuals?
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5 to 10%
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What defines resting metabolic rate?
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the energy required to maintain vital body functions
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Which group has a higher metabolic rate?
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people who exercise on a regular basis
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Which term refers to the situation in which you burn more calories than you consume?
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negative energy balance
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What is energy density?
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the number of calories per ounce or gram of weight in food
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Which of the following criteria is the best indication of a truly helpful diet book?
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advocacy of a balanced approach to diet plus exercise
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Which is an adverse effect of ephedra?
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panic attacks
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Which is true of people with body dysmorphic disorder?
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they are at increased risk for depression and suicide
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Which characteristic indicates a binge eating disorder?
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eating alone
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What is an example of a stressor?
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getting a flat tire
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Which is a definition for the term stressor?
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any physical or psychological event that produces stress
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Which is a definition for the term stress response?
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the physical and emotional changes associated with stress
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When the body begins releasing endorphins, the heart rate accelerates and hearing and vision become more acute. What is the term for this?
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fight or flight reaction
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What does the somatic nervous system manage?
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concious actions
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A person who has difficulty expressing emotions, suppresses anger, feels hopeless has characteristics of which personality type?
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Type C
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Lia has a "hardy" personality. How is she likely to react or respond to a stressor?
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Lia will view the stressor as a challenge and an opportunity to learn
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The general adaption syndrome (GAS) theorizes that stress....
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can be either eustress or distress
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Which of the following statements about anger is FALSE?
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it is better to be aggressive than assertive
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What are the major risk factors for cardiovascular disease that people can change?
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elevated cholesterol levels, tobacco use, high blood pressure, obesity, physical inactivity, and diabetes
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How does smoking harm the cardiovascular system?
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smoking reduces the level of high density lipoproteins
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What may sustained high blood pressure indicate?
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increased resistance to arterial blood flow
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What is the maximum amount of sodium that people with hypertension, African Americans, and middle aged and older adults should consume?
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2,400 mg per day
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Which form of cholesterol shuttles cholesterol back to the liver for recycling?
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High density lipoproteins
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Which cholesterol profile would place someone at greatest risk for heart disease?
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low HDL and high LDL
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How does exercise alter blood fat levels?
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it raises HDL levels
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Which psychological trait is associated with increased cardiovascular disease risk?
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anger
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Which of the following is linked to approximately 30% of cancer deaths?
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smoking
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What is the primary difference between a benign tumor and a malignant tumor?
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malignant tumors can spread to other sites of the body
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When does metastasis occur?
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when cancer cells break off and invade other body parts
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What is the most common cause of cancer death in the US?
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lung cancer
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What do obesity and alcohol use have in common that increases breast cancer risk?
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they increase estrogen levels in the blood
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Which is the most dangerous type of skin cancer?
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melanoma
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Which best describes leukemia?
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a malignant disease of the white blood cells
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Which is the best definition of the sympathetic division?
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a division of the automatic nervous system that activates during times of arousal, including exercise, severe pain, anger or fear
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Which is a characteristic of psychoactive drugs?
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they alter a person's state of mind or consciousness
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Which characteristic is associated with an addictive behavior?
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compulsion or craving
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Risks for addiction depend on a combination of factors including...
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personality, lifestyle, heredity, the social and physical environment, and the nature of the substance or behavior in question
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The APA defines addiction as compulsive drug seeking behavior that falls on one end of a continuum of...
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a substance use disorder
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Which is a psychoactive drug?
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caffeine
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Which statements about GHB is true?
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it can cause amnesia
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When are people considered legally drunk?
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0.08%
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Which type is cancer is realated to alcohol?
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oral cancer
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Which behavioral factors increase the chances of a smoker permanently quitting?
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exercising more regularly
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In the United States, which sexually transmitted infection represents the highest number of new cases?
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HPV
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Which is the most prevalent STI?
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chlamydia
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Which is a common complication of gonorrhea and chlamydia?
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pelvic inflammatory disease (PID)
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Pelvic Inflammatory disease is the leading cause of which problem in young women?
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infertility
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Which is the best definition of a human papillomavirus (HPV) infection?
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sexually transmitted disease caused by a virus and characterized by the appearance of warty growths
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Which is the best definition for herpes?
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common viral infection characterized by recurrent out breaks of blister-like sores
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What does chancre indicate?
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syphilis
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What causes most of the stress humans have put on the environment?
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the rapid expansion of the population
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What does the U.S. Environmental Protection Agency call the measurement that indicates whether air pollution levels pose a health concern?
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Air Quality Index
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What causes an increase in the earth's atmospheric temperature?
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greenhouse gases
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What is primarily destroying the ozone layer of the atmosphere?
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chlorofluorocarbons
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How much time usually passes between the initial HIV infection and the onset of major disease symptoms in an untreated person?
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years
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Which suggestion could help protect the water supply?
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fix leaky facets in your home
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Which suggestion can help reduce solid waste?
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recycle
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Which is a health threat that appears to be linked with both environmental and socioeconomic factors?
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asthma
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What toxin affects the nervous system, may damage the brain, kidneys, gastrointestinal tract, and may cause cancer?
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mercury
