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1. How well does wellness differ from health?

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b. wellness is the achievement of the highest level of health possible in physical, social, intellectual, emotional, environmental, and spiritual dimensions

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2. Which dimension of wellness includes good organization skills?

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b. intellectual

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3. Which of the following is a modifiable risk factor for disease?

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d. tobacco use

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4. The American college of sports medicine recommends that all healthy adults between the ages of 18 and 65 strive for a. at least 150 minutes of moderate exercise per week b. 30 minutes of exercise once a week c. 50 minutes of moderate exercise per week d. 20 minutes of walking once a week

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a. at least 150 minutes of moderate exercise per week

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5. Which of the following is a top cause of death among Americans 20 to 24? a. accidents b. heart disease c. stroke d. lung disease

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a. accidents

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6. Which of the following is a stage of the transtheoretical model of behavior change? a. increased wellness b. preparation c. social wellness d. motivation

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b. preparation

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7. What is meant by the term healthy life expectancy?

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b. how many years a person can expect to live without disability or major illness

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Imagined rehearsal is a form of

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d. visualization

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What is "shaping?"

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a. a stepwise process of change, designed to change one small piece of a target behavior at a time

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10. Which of the following would be a poor reason to incorporate journaling into your wellness program? a. It helps you monitor your daily efforts b. it helps you measure how much you have learned c. it helps you record how you feel about your progress d. it provides good material for blogging or tweeting

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d. it provides good material for blogging or tweeting

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physical fitness

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the ability to perform moderate to vigorous levels of physical activity without undue fatigue

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wellness continuum

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a spectrum of wellness states from pre-mature death to optimum wellness

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physical wellness

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a state of physical health and well being that includes body size and shape, body functioning, measures of strength and endurance, and resistance to disease

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social wellness

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a person's degree of social connectedness and skills, leading to satisfying interpersonal relationships

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intellectual wellness

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the ability to think clearly, reason objectively, analyze, and use brain power to solve problems and meet life's challenges

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emotional wellness

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the ability to control emotions and express them appropriately at the right times; includes self-esteem, self-confidence, self-efficacy, and other emotional qualities

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spiritual wellness

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a feeling of unity or oneness with people and nature and a sense of life's purpose, meaning, or value; for some, a belief in a supreme being or religion

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What is the leading cause of death of Americans overall?

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heart disease

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sedentary

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physically inactive, exerting physical effort only for required daily tasks and not for leisure-time exercise

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behavior change

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an organized, deliberate effort to alter or replace an existing habit or pattern of activity

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1. Moderate physical activity is best defined as activity that is

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b. 3-6 METS

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2. Which health-related component of fitness involves moving your joints through a full range of motion? a. cardiorespiratory fitness b. muscular endurance c. flexibility d. body composition

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c. flexibility

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3. Which skill-related component of fitness is most involved in braking quickly when a car in front of you stops suddenly? a. agility b. power c. coordination d. reaction time

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d. reaction time

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4. The principle of individuality with respect to fitness states that

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a. adaptations to training overload may vary widely from person to person

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5. The 2008 Physical activity guidelines for Americans emphasize

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b. moderate physical activity for 150 minutes per week or vigorous activity for 75 minutes per week

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6. A proper warm-up consists of a. a few quick side bends b. stretches that you hold for one minute or more c. quick stair climbing d. a gradual increase in body temperature and easy movements in the muscles and joints

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d. a gradual increase in body temperature and easy movements in the muscles and joints

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7. Experiencing knee pain can be categorized as having a(n) ______ barrier to physical activity a. social b. scheduling c. environmental d. personal

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d. personal

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8. Which of the following is an example of an internal exercise reward? a. buying new workout clothing b. having fun while exercising c. placing third in your age group in the local 5K race d. taking a celebratory trip after meeting an exercise goal

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b. having fun while exercising

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9. Which of the following is least likely to result in a successful long-term exercise routine? a. making exercise a priority in your weekly schedule b. setting up rewards for yourself c. selecting fun and convenient activities d. forcing yourself to go to a gym even though you don't enjoy it

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d. forcing yourself to go to a gym even though you don't enjoy it

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10. Which fitness principle refers to subjecting the body or body system to more physical activity than it is accustomed to? a. overload b. adaptation c. dose-response d. specificity

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a. overload

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1. Cardiorespiratory fitness would be most improved by which of the following? a. stretching your leg muscles every day b. A 90 minute yoga class, three times per week c. vigorously riding your bicycle every day for 30 minutes d. walking to and from classes across campus

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c. vigorously riding your bicycle every day for 30 minutes

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2. Regular cardiorespiratory fitness activities reduce your chance of developing

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a. metabolic syndrome

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3. Which circulation delivers blood to the lungs? a. pulmonary b. systematic c. hepatic d. cardiac

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a. pulmonary

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4. Which energy system will provide most of the ATP during an hour long bicycle ride?

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d. the oxidative energy system

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5. Which of the following will decrease with regular aerobic training? a. muscle cell size b. blood volume c. resting heart rate d. maximal cardiac output

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c. resting heart rate

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6. Which of the following is an example of vigorous exercise? a. gardening b. running a fast mile c. a one mile leisurely walk d. bowling

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b. running a fast mile

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7. The bulk of your cardiorespiratory training program should include

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d. continuous target heart rate training

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8. Which OMNI Scale of Perceived Exertion value is associated with training in your target heart rate range?

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c. 7

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9. Which of the following is the best way to plan for cardiorespiratory program progression? a. follow the 10 percent rule b. increase your exercise duration each time you work out c. schedule re-assessments of your cardiorespiratory fitness every four weeks d. increase your exercise intensity with every workout session

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a. follow the 10 percent rule

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10. What is the most common type of injury or illness in cardiorespiratory exercises? a. heat illness b. hypothermia c. overuse injuries d. head injuries

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c. overuse injuries

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1. Muscular strength is the ability to

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d. contract your muscle with maximal force

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2. Which of the following benefits of resistance training will reduce your risk of cardiovascular diseases? a. increased bone density b. increased muscle power c. reduced body fat levels d. better sports recovery

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c. reduced body fat levels

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3. What is a single muscle cell called?

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a. muscle fiber

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4. Which of the following will result in a stronger muscle contraction? a. eating more protein before your workout b. activating slow, smaller motor units c. taking DHEA before your workout d. activating more motor units overall

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d. activating more motor units overall

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5. Sitting down in a chair and standing up again is an example of which type of exercise?

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a. isotonic

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6. Muscle strength improvements in the first few weeks of a program are due to

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b. increased activation and coordination of motor units

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7. A test of muscular endurance includes

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c. a 20 RM test

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8. One disadvantage of using machines for resistance training exercises is

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b. the machine does not promote postural and stabilizing muscles during the exercise

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9. Which of the following is part of the criteria you should use when selecting a personal trainer? a. certified by ACSM, NSCA, or ACE b. looks like someone who works out a lot c. recommended by a friend who was sore after a workout with the trainer d. able to provide dietary supplements at a reduced cost

answer

a. certified by ACSM, NSCA, or ACE

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10. Which of the following supplements/drugs promotes irreversible bone growth, cardiovascular disease, diabetes, and decreased sexual desire? a. anabolic steroids b. creatine c. growth hormone d. androstenedione

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c. growth hormone

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1. _____ is a measure of your overall joint stiffness during movement

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a. dynamic flexibility

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2. Which of the following triggers a muscle to relax when there is too much force or tension in the muscle? a. muscle spindle b. baroreceptor c. Golgi tendon organ d. reflex receptor

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c. Golgi tendon organ

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3. The intensity of each stretch should be stretching until you reach a. your toes b. the point of tightness c. moderate burning pain d. your goal

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b. the point of tightness

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4. Stretching that involves voluntary muscle contractions to facilitate relaxation describes a. static stretching b. dynamic stretching c. ballistic stretching d. PNF stretching

answer

d. PNF stretching

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5. Which of the following exercise styles uses a slow moving series of forms to increase coordination, balance, and flexibility? a. dance b. pilates c. yoga d. tai chi

answer

d. tai chi

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6. Which of the following is the primary underlying cause of low back pain? a. poor posture b. sedentary living c. muscle weakness d. poor flexibility

answer

b. sedentary living

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7. The fluid of an intervertebral disc bulging outward and pressing on the nervous system structures in the spine is best described as disc

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c. herniation

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8. Which of the following sleep postures creates the most tension in your lower back and is not recommended? a. lying on your side b. lying on your stomach c. lying on your back d. sleeping in a chair

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b. lying on your stomach

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9. What approximate percentage of people will experience lower-back pain at some point in their lives?

answer

c. 70 percent

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10. Which of the following acute back pain self care treatments is no longer recommended? a. five days of bed rest b. light exercise c. pain relievers d. cold and hot treatments

answer

a. five days of bed rest

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1. Graduating from college and moving to a new city can create stress as well as provide an opportunity for growth. This type of stress is called

answer

c. eustress

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2. The physiological instinct to flee from or confront a threat is called

answer

b. the fight or flight response

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3. Homeostasis describes

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a. the body's "normal" or "steady state"

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4. Contemporary researchers have modified one stage of Hans Selye's general adaptation syndrome. Which one is it? a. the alarm stage b. the resistance stage c. the allostasis stage d. the exhaustion stage

answer

d. the exhaustion stage

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5. find the true statement: a. stress reduces the risk of cardiovascular disease b. stress improves immune system function c. stress alleviates depression and anxiety d. stress reduces overall health and wellness

answer

d. stress reduces overall health and wellness

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6. Change, hassles, performance demands, and burn out are all examples of a. psychosocial sources of stress b. environmental sources of stress c. internal sources of stress d. homeostasis

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a. psychosocial sources of stress

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7. Allostatic load refers to

answer

b. long term wear and tear on the body caused by stress

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8. Find the true statement: Effective stress management includes a. getting by on little sleep b. reducing exercise and physical activity to allow more time for studying c. eating fast food and junk food to save money and provide comfort d. avoiding alcohol and tobacco

answer

d. avoiding alcohol and tobacco

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9. Relaxation breathing refers to

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a. inhaling deeply and rhythmically to relieve tension and increase oxygen levels in the blood

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10. What stress-fighting technique allows people to become unusually responsive to suggestion? a. meditation b. massage c. biofeedback d. hypnosis

answer

d. hypnosis

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1. Which of the following characterizes addiction?

answer

a. compulsion

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2. Consuming five or more drinks in a row (for a male) or four or more drinks in a row (for a female) is called

answer

d. binge drinking

question

3. Blood alcohol concentration (BAC) is

answer

d. the ratio of alcohol to total blood volume

question

4. That last stage of liver disease, which involves the formation of scar tissue, is called

answer

d. cirrhosis

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5. Smoke emitted from a smoker's mouth is called

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a. mainstream smoke

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6. About 85 percent of secondhand smoke is

answer

b. sidestream smoke

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7. The main reason college students cite for smoke is to

answer

b. control stress

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8. What is the major psychoactive ingredient in tobacco products?

answer

d. nicotine

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9. Ecstasy, GHB, and Rohypnol are examples of

answer

b. "club" drugs

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10. Heroin is a type of

answer

b. opiate

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1. Cardiovascular disease and stroke are responsible for about ____ of deaths in the United states each year.

answer

d. one-third

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2. In annual medical care costs and lost productivity, CVD collectively costs Americans

answer

d. about $475 billion

question

3. Which of the following is an example of cardiovascular disease (CVD) ?

answer

c. coronary heart disease

question

4. Which of the following accurately describes hypertension?

answer

a. sustained high blood pressure

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5. Which of the following is characteristic of cardiovascular disease

answer

c. having no symptoms at all

question

6. When atherosclerosis occurs in the heart's main blood vessels, it is called

answer

b. coronary artery disease

question

7. Which of the following is a significant risk factor for CVD?

answer

d. tobacco use

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8. A person with metabolic syndrome is likely to have which one of the following?

answer

a. abdominal obesity or a large waistline

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9. Which of the following statements is true?

answer

a. the earliest manifestations of cardiovascular disease often take root during childhood

question

10. Low density lipoprotein is often referred to as

answer

b. "bad" cholesterol

question

1. Which of the following can help you decrease your risk of developing cancer?

answer

d. getting 60 to 90 minutes of exercise per day

question

2. The difference between a benign tumor and a malignant tumor is that

answer

c. a benign tumor is noncancerous, a malignant tumor is cancerous

question

3. Suspected cancer-causing genes are called

answer

b. oncogenes

question

4. A physician who specializes in cancer is an

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b. oncologist

question

5. Cancers characterized by an increased number of white blood cells are classified as

answer

a. leukemias

question

6. You can lower your risk of lung cancer by reducing your exposure to

answer

c. radon gas

question

7. In the ABCD warning signs of melanoma, the "A" stands for

answer

a. asymmetry

question

8. Angiogenesis is

answer

b. the process by which malignant cells induce new blood vessel growth

question

9. The leading cancer killer for both men and women in the United States is

answer

b. lung cancer

question

10. Testicular cancer tends to strike

answer

b. men between ages of 20 to 34

question

1. The proportion of your total weight that is fat is called

answer

c. percent body fat

question

2. Women have a greater amount of essential fat due to

answer

d. reproduction - related fat deposits

question

3. Which of the following statements about BMI is true?

answer

c. very low and very high BMI scores are associated with greater risk of mortality

question

4. Which of the following BMI ratings is considered "overweight?"

answer

b. 25

question

5. Which of the following circumference measures indicates an increased risk of disease?

answer

b. a waist circumference over 102 cm for men and over 88 cm for women

question

6. Which of the following body shapes or body fat distribution patterns is associated with an increased risk of heart disease and diabetes?

answer

b. android pattern obesity

question

7. Skinfold measurements are used to asses the amount of

answer

a. subcutaneous fat

question

8. Which of the following body composition measurement methods uses air displacement to estimate total body volume, density, and percent body fat?

answer

c. the Bod Pod

question

9. Which body composition measurement method relies heavily on body water or hydration levels being normal (not too low or too high)?

answer

a. bioelectrical impedance analysis

question

10. The female athlete triad consists of the following interrelated issues

answer

a. disordered eating, low bone density, and menstrual dysfunction

question

1. Which of the following would be considered a healthy, nutrient-dense food?

answer

d. fat-free milk

question

2. Essential amino acids are

answer

d. protein building blocks your body can't produce

question

3. Simple carbohydrates

answer

d. deliver energy in a quickly usable form

question

4. Using the glycemic index, one can determine

answer

c. how quickly a food will boost your blood sugar levels

question

5. What do nutritionists sometimes call "bad cholesterol"

answer

d. LDLs

question

6. Which of these is a poor source of essential fatty acids?

answer

d. saturated oils such as palm kernel or coconut

question

7. Vitamins can

answer

d. delay wound healing

question

8. Calcium can

answer

a. cause osteoporosis (brittle bones)

question

9. An example of an antioxidant would be

answer

c. selenium

question

10. For proper food handling and safety

answer

c. observe expiration dates on food packaging

question

1. The world health organization coined the term "globesity" to promote an understanding of

answer

d. the epidemic of obesity in the global population

question

2. Excess body weight can affect body systems negatively. Indicate the one least likely to be affected negatively

answer

d. integumentary system (skin and hair)

question

3. At more than 20 percent above the recommended weight range, a person who is 5'8 tall is considered

answer

b. obese

question

4. A BMI of 16 in a woman indicates

answer

b. underweight

question

5. Getting up, walking around, and jiggling your feet when seated are all examples of

answer

c. non-exercise activity

question

6. To lose weight, you must establish an

answer

a. negative caloric balance

question

7. Weight cycling is

answer

a. a pattern of repeatedly losing and regaining weight

question

8. Anorexia nervosa is characterized by

answer

b. deliberate food restriction and sever, life threatening weight loss

question

9. The rate at which your body consumes food energy to sustain basic functions is your

answer

a. basal metabolic rate

question

10. Successful weight maintainers are most likely to do which of the following?

answer

d. eat a nutritious diet that is low in fats, with high volume but low calorie density

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