Wellness – Flashcards with Answers

question

What was the most serious threat to a person’s health in the early 1990’s?
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infectious diseases
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Which type of condition is defined as a disease that develops and continues over a long period?
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chronic disease
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What are the three leading causes of death in the USA
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Heart disease, cancer, and chronic lower respiratory disease.
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what are the three leading causes of death for Americans between 15 and 24 years old?
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Car accidents, suicide, and homicide
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Which is characteristic of the typical American diet ?
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unhealthy fats
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what is a good strategy for achieving and maintaining a healthy body weight?
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regular exercise
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what is the most effective way of dealing with disease?
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to prevent them and go to the doctor once a year
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according to the latest recommendations, for substantial health benefits adults should do how much exercise per week?
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150 mins a week of moderate aerobic exercise
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Physical activity guidelines published by US department of health and human services suggest which action per day to achieve or maintain weight loss?
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60-90 mins moderately per day
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what is one effect of increasing one’s cardio-respiratory endurance?
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resting heart rate decreases
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what condition is closely linked to heart disease?
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Low cardio-respiratory fitness
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what is the definition of muscular strength?
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how much you can lift one time
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Muscular endurance?
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how much you can lift many times
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Flexibility
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the ability to move joints through their full range of motion
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what is the best way to lose body fat?
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sensible diet and exercise
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How quickly will people who stop exercising lose up to 50% of their fitness improvement?
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within two months
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If one must temporarily stop exercising regularly, which factor should be maintained while the others are curtailed?
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intensity
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what is the first step in creating a successful fitness program?
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excess current fitness level
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which actives est develop muscular strength and endurance
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resistance training, weights and calisthenics
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which is most effective in improving flexibility?
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strengthening the major muscle groups regularly
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what is a key to improving fitness
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exercise consistently
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which combination of activities develops healthy body composition?
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residence training, cardio, and diet
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into what substance do most carbohydrates break down during digestion?
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Glucose
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what is the storage form of carbohydrate in the liver, muscles and kidneys?
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Glycogen
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what is the definition of adenosine triphosphate (ATP)
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basic form of energy used by cells
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which response occurs immediately when one exercises
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increased heart rate
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how does regular endurance exercise contribute to better control of body fat?
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increase daily calorie expenditure
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which is the most important exercise factor for achieving training effects
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intensity
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which activity is NOT an appropriate cardio respiratory endurance exercise
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resistance training ex) push ups
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which term refers to excessive loss of body fluid
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dehydration
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what should a beginner do during the initial phase of an exercise program
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exercise at low end of heart rate range
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what results when heat loss exceeds the body’s ability to warm itself?
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Hypothermia
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what is RICE in relation to injury
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Rest Ice Compression Elevation
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how is muscular strength assessed?
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amount of force a muscle can produce with a single max effort
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what is hypertrophy
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increased in size of muscle fiber
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what characterizes slow twitch muscle fibers
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fatigue resistance
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which activities predominantly use slow twitch muscle fibers
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endurance activities
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what percentage of Americans will be afflicted with low back pain at some point in their life?
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85%
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when does the metabolic rate increase?
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when muscle mass increases
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which essential hormone do men have in high amounts than women?
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testosterone
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at what age do people typically begin to lose muscle mass?
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30
question

which type of exercise is an individual performing when she or he jumps from a platform to the ground and then jumps back up on the platform
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Plyometrics
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what is the min number of training days per week for gaining strength
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2
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what determines training intensity for weight training
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the amount of weight resistance you lift
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which stretching technique is most commonly associate with injury
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ballistic
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which activity is one of the common stretching techniques
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static
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when should a person perform stretching exercises
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2-3 days a week
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which approach for the prevention and management of low back pain is correct
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exercise for 3 days a week
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which structure absorb and disperse stress on the spine
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interbertebral disk
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what is likely to cause back pain
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weak muscles
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why do women have a higher proportion of essential fat than men?
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fat deposits in gender specific sites
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what is one possible explanation for the increase in obesity among Americans over the past 40 years?
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increased portion size
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what condition do obese people develop at three times the rate 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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increase risk of heart disease, mortality and diabetes
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which lifestyle change can benefit a person with diabetes
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increase daily activity
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people who gain weight in the ______________ are at greater risk for early onset hear disease
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abdomen
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which technique for evaluation health risks associated with body weight is based on the concept that a person’s weight should be proportional to his or her height
answer

BMI
question

which activity is the best complete fitness program
answer

cardio, muscular strength, stretching, flex
question

what is the recommended total duration for cardio respiratory endurance training
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20-60 mins
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what is an appropriate frequency for a cardio respiratory endurance program
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3-5 times per week
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what is a general rule for stretching
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stretch to point of slight tension
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what is one benefit of starting an exercise program slowly
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allows body to adjust to exercising
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which term refers to an exercise program in which a person varies his or her activities to develop balanced total body fitness
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cross training
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which strategy can help you maintain an exercise program
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keep exercise log or journal
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what should be the focus of exercise for children under 12 years old
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skill development
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what is an appropriate exercise guideline for older adults
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resistance, endurance, and flexibility

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