Wellness – Chapters 6-9 – Flashcards
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To prevent weight gain,___minutes of daily activity is recommended; to maintain substantial weight loss, ___minutes may be required.
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60;90
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A combination of _ and _ exercises works best in weight loss programs.
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aerobic;strength-training
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One pound of fat represents _ calories
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3,500
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Obesity is a chronic disease characterized by an excessively high amount of body fat (about 20% above recommended weight or a BMI at 30 or above).
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True
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Compared to low-intensity exercise, high-intensity exercise_.
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raises the metabolic rate longer after exercise.
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Very low-calorie diets usually_.
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reduce BMR.
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An estimated _ percent of the adult population of industrialized nations is obese.
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35
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When people set their goal weight, they should_.
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be realistic
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Recent studies have found that sleep deprivation_.
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raises gherlin levels
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Effective weight management includes _ hours of sleep a night.
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eight
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During the alarm reaction stage of the general adaption syndrome, _.
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many body systems are activated
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The focus with breathing exercises is to _.
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"breathe away" the tension
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Hans Selye explained stress as _.
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a nonspecific response
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The immediate response to a stressor is known as the alarm reaction.
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True
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As eustress increases, _.
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health and performance improve
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When the individual's reserves are no longer sufficient to fight the effects of stress, _.
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disease may develop
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Experts have indicated that certain individuals classified as Type A have a significantly higher incidence for disease, especially cardiovascular conditions.
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True
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Stress prepares the organism to react to the stress-causing event, called the stressor.
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True
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Physical exercise is one of the simplest tools to control stress.
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True
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Being laid-back and easygoing are descriptors of Type _ individuals.
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B
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An increased risk for CHD has been established in people with low levels of _.
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HDL-cholesterol
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CHD is the first leading cause of death in the United States.
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True
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Someone whose spirituality positively impacts his/her well-being is most likely to hold which belief?
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Life has a purpose
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HDL is considered the "bad" cholesterol.
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False; known as the "good" cholesterol
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_ refers to true concern for and action on behalf of others.
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Altrusim
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Altruism seems to enhance health and longevity.
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True
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Metabolic syndrome _.
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results in low HDL-cholesterol
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The most widely used illegal drug in the United States is _.
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marijuana
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A sunburn you get in one hour without SPF 30 sunscreen lotion will occur in _ hours with the lotion.
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30
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An abnormal cholesterol profile contributes directly to _.
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atherosclerosis
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In the heat, 6-8 ounces of fluids should be consumed every _ minutes.
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15 to 20
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Sit-ups and crunches are the best exercise to use when the goal is to achieve an abdominal "six-pack" through spot reducing.
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False; abdominal curl-ups, crunches, reverse crunches, and aerobic and strength-training is best.
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When exercising in heat, it's best to avoid the hottest time of the day, between 11 a.m. and 5 p.m.
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True
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Cold should be applied to acute sports injuries three to five times a day for 15 to 20 minutes at a time during the first _ after injury.
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30 to 48 hours
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Individuals who run barefoot or with minimal footwear _.
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have running mechanics that decrease their risk of impact-related repetitive stress injuries
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Which of the following is true of exercising in the cold?
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dressing too heavily (warmly) may increase risk of hypothermia
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How long should a person wait to exercise after eating a meal?
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2 hours
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The best strategy for exercise-related injuries is _.
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prevention
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Health club memberships are _.
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able to provide opportunities to exercise in a safe environment
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Delayed-onset muscle soreness is thought to be related to _.
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micro-tears in muscle fibers
