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Wellness Final Exam – Flashcards

Mary Browning

7 July 2022

question

Life expectancy for a child born today in the United States is between _______years

answer

70 & 80

question

_____ is calculated by subtracting years of ill health from overall life expectancy

answer

Healthy life expectancy

question

The second leading cause of death in the U.S. for adults is:

answer

Cancer

question

Tobacco use causes ______ percent of lung cancer in the United States

answer

question

The leading cause of fatal car accidents in the U.S. is:

answer

Alcohol intoxication

question

The 1996 Surgeon General's Report on Physical Activity and Health stated that regular ______ intensity activity can prevent premature death, unnecessary illness and disability.

answer

Moderate

question

______ Wellness is the dimension most commonly associated with being healthy.

answer

Physical

question

The greatest benefit of health benefits is that physically fit individuals:

answer

Enjoy better quality of life

question

Saying "I'll deal with the consequences later" is the _____ barrier to change

answer

Risk complacency

question

People with an internal locus of control:

answer

Have better exercise adherence

question

SMART stands for:

answer

Specific Measurable Achievable Realistic Time

question

The belief that our destiny is in our genes is the _____ barrier to change

answer

Indifference and helplessness

question

The solution to problems of competence is to:

answer

Master the skills you need to participate

question

During the Contemplations stage of the Transtheoretical Model, people usually:

answer

Weigh the pros and cons changing

question

The action stage of the Transtheoretical Model:

answer

Requires the greatest commitment of time and energy

question

"I will reduce my body fat to 20 percent body fat (137 pounds) in 12 weeks" is an example of:

answer

Specific goal

question

Making goals realistic involves a(n)

answer

Understanding of likely results

question

Proper nutrition means that a person's diet:

answer

Supplies the essential nutrients

question

Essential nutrients include

answer

Carbohydrates, fat, protein, vitamins, minerals, and water

question

The most concentrated energy source in the body is:

answer

Fat

question

Consuming _______ reduces abnormal heart rhythms and blood clotting

answer

Omega-3 fatty acids

question

The primary function of protein is to:

answer

Serve as an important component of muscle

question

Minerals:

answer

Help regulate body functions

question

The National Academy of Sciences states that _____ percent of calories should come from fats in a well-balanced diet.

answer

20-35

question

According to the Food Guide Pyramid, the recommended number of servings of vegetables per day for an adult is:

answer

3-5

question

Which of the following is one of the Dietary Guidelines for Americans?

answer

Choose a diet low in complex carbohydrates

question

Minimal amount of body fat needed for normal physiological functions is called:

answer

Essential fat

question

The most accurate technique to estimate body composition available for most fitness laboratories is:

answer

Hydrostatic weighing

question

The body composition assessment technique that is based on the principle that approximately half of the body's fatty tissue is directly beneath the skin is:

answer

Skinfold thickness

question

Lowest risk for chronic disease is in the BMI range of

answer

22-25

question

Approximately ____ percent of United States adults have a BMI of 30 or more

answer

question

Scientific evidence indicates that there is significant increase in the risk for disease when BMI exceeds:

answer

question

Normal physiological functions can be seriously impaired when the percent body fat falls below:

answer

12% for women

question

The most practical and valid technique to estimate body fat is

answer

Skinfold thickness

question

Most of the blame for the alarming increase in obesity in the U.S. lies in:

answer

Over eating and physical inactivity

question

Recommended body weight is best determined based on:

answer

The percentages of body fat and lean tissue

question

Most of the blame for the alarming increase in obesity in the U.S. lies in:

answer

over eating and physical inactivity

question

A primary objective to achieve overall physical fitness and enhance quality of life is to have:

answer

recommended body composition

question

A daily energy expenditure of 200 calories through physical activity is the equivalent of approximately ______ pounds of fat per year

answer

question

A study showed that after weight loss due to exercise, most people need to continue exercising _____ minutes each day to maintain the weight loss

answer

question

As you start your diet plan, pay particular attention to:

answer

food serving sizes

question

Weight management is accomplished by:

answer

making a lifetime commitment to physical activity and proper food selection

question

The single most important component of health-related physical fitness for the general population EXCEPT for the older adult is:

answer

cardiorespiratory endurance

question

An eating disorder characterized by a refusal to eat enough food to maintain a minimally normal body weight is:

answer

anorexia nervosa

question

Which of the following is the most effective method of weight loss?

answer

Moderate-intensity exercise greater than or equal to 60 minutes per day and intake of 1200-1500 calories per day

question

As a person's cardiorespiratory endurance increases, the

answer

resting heart rate decreases

question

Vigorous exercise refers to cardiorespiratory exercise that requires an intensity level

answer

of 50%-60%

question

The Muscular Endurance Test exercises for men includes

answer

modified dips

question

The principle that training must be done with the specific muscle the person is attempting to improve is known as:

answer

specificity of training

question

To develop the cardiorespiratory system, the heart muscle has to be:

answer

overloaded

question

Which of the following activities greatly reduces the risk for injuries?

answer

Walking

question

Good strength enhances quality of life by reducing:

answer

the risk for injuries and falls

question

Each additional pound of muscle tissue increases resting metabolism by:

answer

35 calories

question

When an exercise becomes easier, the person should:

answer

apply the progressive resistance training principle

question

Which of the following is a benefit of having strong core muscles?

answer

Decreased low back pain

question

______ may be the most important health-related component of physical fitness in the older adult population because of its contribution to independent living.

answer

Muscular strength

question

The strength training method using a muscle contraction that produces little or no movement, such as pushing or pulling against an immovable object, is referred to as:

answer

isometric training

question

To stimulate strength development, a resistance of approximately _________ of 1 RM is recommended

answer

80%

question

The leading causes of chronic back problems include:

answer

faulty posture and weak muscles

question

Which of the following exercises stretches the shoulder joints?

answer

Triceps Stretch

question

The general recommendation for a beginning flexibility development session is to hold the final stretch position for _______ seconds

answer

15-30

question

Decreased flexibility causes older adults to:

answer

lose mobility for simple daily tasks

question

The Modified Sit-and-Reach Test:

answer

considers arm and leg lengths in determining the flexibility measurement

question

After 6 to 8 weeks of flexibility development, current flexibility levels can be maintained with as few as _____ flexibility session(s) each week

answer

question

How much warm-up stretching should be performed before activities?

answer

3 to 5 minutes before steady activities.

question

The body's mental, emotional, and physiological response to any situation that is new, threatening, frightening, or exciting is called:

answer

stress

question

Positive stress is also referred to as:

answer

eustress

question

During the alarm reaction stage of the general adaptation syndrome:

answer

many body systems are activated

question

Which of the following are the characteristics of Type C behavior?

answer

Committed, confident, and in control

question

Type A individuals who commonly express ____ are at higher risk for coronary heart disease

answer

Anger and hostility

question

Many experts also believe that _____ to trigger a heart attack

answer

emotional stress is far more likely than physical stress

question

Which of the following is/are essential to cope effectively with stressful life events?

answer

Social support and self-worth

question

Which of the following is one of the five steps to time management?

answer

Identify immediate goals

question

The main value of exercise in reducing stress is related to:

answer

a decrease in muscular tension

question

The most prevalent degenerative disease(s) in the U.S. is/are:

answer

Alzheimer's disease

question

According to risk analysis, _____ seems to be the largest predictor for development coronary heart disease

answer

abnormal cholesterol

question

An abnormal cholesterol profile contributes directly to:

answer

atherosclerosis

question

Habitual aerobic exercise, weight loss, high-dose nicotine, and quitting smoking help increase:

answer

high- density lipoproteins

question

Almost half of heart disease deaths occurred outside of the hospital, most likely because:

answer

people failed to recognize early warning symptoms of a heart attack

question

Daily physical activity and aerobic exercise help control most of the major risk factors that lead to heart disease.

answer

Increasing cardiorespiratory endurance

question

Individuals with glucose intolerance:

answer

are type 1 or type 2 diabetics

question

Attaining recommended body composition is best accomplished by:

answer

increasing daily physical activity up to 90 minutes a day

question

Risk for cardiovascular disease has been linked to:

answer

periodontal disease

question

Cancer results from:

answer

cell control problems

question

The most effective way to protect against cancer is to:

answer

adopt healthy behaviors

question

The most deadly type of skin cancer is:

answer

malignant melanoma

question

Cervical cancer risk is higher in women who:

answer

had multiple sexual partners

question

The major contributor to the increase in incidence of cancer during the last five decades is the increase in _______ cancer

answer

lung

question

Like coronary heart disease, cancer is largely:

answer

preventable

question

The American Cancer Society estimates that one-third of all cancers in the U.S. are related to:

answer

inappropriate nutrition

question

Inappropriate use of a drug resulting in physical, emotional, financial, intellectual, social, spiritual, or occupational consequences is called:

answer

drug abuse

question

The most widely used illegal drug in the United States is:

answer

marijuana

question

A week after a single dose of THC, about _____ percent of it is still in the body

answer

question

Marijuana's effects include:

answer

short-term memory impairments

question

Methamphetamine's effects include:

answer

violent behavior

question

Long-term alcohol use leads to greater risk for:

answer

cirrhosis of the liver

question

Alcohol is a factor in about ______ percent of all college dropouts

answer

question

Even though professional help is likely required to recover from a serious addiction, the first step is simply to:

answer

recognize the reality of the problem

question

The first major report presenting scientific evidence that cigarettes were a major heath hazard was released in _______

answer

1964

question

ACSM has defined vigorous exercise as an exercise with intensity above 60% of maximal capacity. This intensity is the equivalent of exercise that

answer

an individual cannot engage in for 20 continuous minutes

question

Maximal heart rate is estimated by:

answer

subtracting age from 220

question

To develop cardiovascular fitness, individuals who are not fit should start at a _______ training intensity

answer

40%-50%

question

At 50% training intensity, the recommended duration of cardiorespiratory training should be between _______ per session

answer

30-60 minutes

question

The benefits of fitness can be maintained by

answer

lifelong exercise of three to five 20 to 30 minutes each week

question

Good strength enhances quality of life in which of the following ways

answer

It reduces the risk for injuries and falls

question

After 6 to 8 weeks of flexibility development, current flexibility levels can be maintained with as few as _______ flexibility session(s) each week

answer

1 of

Unlock all answers in this set

Unlock answers

question

Life expectancy for a child born today in the United States is between _______years

answer

70 & 80

question

_____ is calculated by subtracting years of ill health from overall life expectancy

answer

Healthy life expectancy

question

The second leading cause of death in the U.S. for adults is:

answer

Cancer

question

Tobacco use causes ______ percent of lung cancer in the United States

answer

question

The leading cause of fatal car accidents in the U.S. is:

answer

Alcohol intoxication

question

The 1996 Surgeon General's Report on Physical Activity and Health stated that regular ______ intensity activity can prevent premature death, unnecessary illness and disability.

answer

Moderate

question

______ Wellness is the dimension most commonly associated with being healthy.

answer

Physical

question

The greatest benefit of health benefits is that physically fit individuals:

answer

Enjoy better quality of life

question

Saying "I'll deal with the consequences later" is the _____ barrier to change

answer

Risk complacency

question

People with an internal locus of control:

answer

Have better exercise adherence

question

SMART stands for:

answer

Specific Measurable Achievable Realistic Time

question

The belief that our destiny is in our genes is the _____ barrier to change

answer

Indifference and helplessness

question

The solution to problems of competence is to:

answer

Master the skills you need to participate

question

During the Contemplations stage of the Transtheoretical Model, people usually:

answer

Weigh the pros and cons changing

question

The action stage of the Transtheoretical Model:

answer

Requires the greatest commitment of time and energy

question

"I will reduce my body fat to 20 percent body fat (137 pounds) in 12 weeks" is an example of:

answer

Specific goal

question

Making goals realistic involves a(n)

answer

Understanding of likely results

question

Proper nutrition means that a person's diet:

answer

Supplies the essential nutrients

question

Essential nutrients include

answer

Carbohydrates, fat, protein, vitamins, minerals, and water

question

The most concentrated energy source in the body is:

answer

Fat

question

Consuming _______ reduces abnormal heart rhythms and blood clotting

answer

Omega-3 fatty acids

question

The primary function of protein is to:

answer

Serve as an important component of muscle

question

Minerals:

answer

Help regulate body functions

question

The National Academy of Sciences states that _____ percent of calories should come from fats in a well-balanced diet.

answer

20-35

question

According to the Food Guide Pyramid, the recommended number of servings of vegetables per day for an adult is:

answer

3-5

question

Which of the following is one of the Dietary Guidelines for Americans?

answer

Choose a diet low in complex carbohydrates

question

Minimal amount of body fat needed for normal physiological functions is called:

answer

Essential fat

question

The most accurate technique to estimate body composition available for most fitness laboratories is:

answer

Hydrostatic weighing

question

The body composition assessment technique that is based on the principle that approximately half of the body's fatty tissue is directly beneath the skin is:

answer

Skinfold thickness

question

Lowest risk for chronic disease is in the BMI range of

answer

22-25

question

Approximately ____ percent of United States adults have a BMI of 30 or more

answer

question

Scientific evidence indicates that there is significant increase in the risk for disease when BMI exceeds:

answer

question

Normal physiological functions can be seriously impaired when the percent body fat falls below:

answer

12% for women

question

The most practical and valid technique to estimate body fat is

answer

Skinfold thickness

question

Most of the blame for the alarming increase in obesity in the U.S. lies in:

answer

Over eating and physical inactivity

question

Recommended body weight is best determined based on:

answer

The percentages of body fat and lean tissue

question

Most of the blame for the alarming increase in obesity in the U.S. lies in:

answer

over eating and physical inactivity

question

A primary objective to achieve overall physical fitness and enhance quality of life is to have:

answer

recommended body composition

question

A daily energy expenditure of 200 calories through physical activity is the equivalent of approximately ______ pounds of fat per year

answer

question

A study showed that after weight loss due to exercise, most people need to continue exercising _____ minutes each day to maintain the weight loss

answer

question

As you start your diet plan, pay particular attention to:

answer

food serving sizes

question

Weight management is accomplished by:

answer

making a lifetime commitment to physical activity and proper food selection

question

The single most important component of health-related physical fitness for the general population EXCEPT for the older adult is:

answer

cardiorespiratory endurance

question

An eating disorder characterized by a refusal to eat enough food to maintain a minimally normal body weight is:

answer

anorexia nervosa

question

Which of the following is the most effective method of weight loss?

answer

Moderate-intensity exercise greater than or equal to 60 minutes per day and intake of 1200-1500 calories per day

question

As a person's cardiorespiratory endurance increases, the

answer

resting heart rate decreases

question

Vigorous exercise refers to cardiorespiratory exercise that requires an intensity level

answer

of 50%-60%

question

The Muscular Endurance Test exercises for men includes

answer

modified dips

question

The principle that training must be done with the specific muscle the person is attempting to improve is known as:

answer

specificity of training

question

To develop the cardiorespiratory system, the heart muscle has to be:

answer

overloaded

question

Which of the following activities greatly reduces the risk for injuries?

answer

Walking

question

Good strength enhances quality of life by reducing:

answer

the risk for injuries and falls

question

Each additional pound of muscle tissue increases resting metabolism by:

answer

35 calories

question

When an exercise becomes easier, the person should:

answer

apply the progressive resistance training principle

question

Which of the following is a benefit of having strong core muscles?

answer

Decreased low back pain

question

______ may be the most important health-related component of physical fitness in the older adult population because of its contribution to independent living.

answer

Muscular strength

question

The strength training method using a muscle contraction that produces little or no movement, such as pushing or pulling against an immovable object, is referred to as:

answer

isometric training

question

To stimulate strength development, a resistance of approximately _________ of 1 RM is recommended

answer

80%

question

The leading causes of chronic back problems include:

answer

faulty posture and weak muscles

question

Which of the following exercises stretches the shoulder joints?

answer

Triceps Stretch

question

The general recommendation for a beginning flexibility development session is to hold the final stretch position for _______ seconds

answer

15-30

question

Decreased flexibility causes older adults to:

answer

lose mobility for simple daily tasks

question

The Modified Sit-and-Reach Test:

answer

considers arm and leg lengths in determining the flexibility measurement

question

After 6 to 8 weeks of flexibility development, current flexibility levels can be maintained with as few as _____ flexibility session(s) each week

answer

question

How much warm-up stretching should be performed before activities?

answer

3 to 5 minutes before steady activities.

question

The body's mental, emotional, and physiological response to any situation that is new, threatening, frightening, or exciting is called:

answer

stress

question

Positive stress is also referred to as:

answer

eustress

question

During the alarm reaction stage of the general adaptation syndrome:

answer

many body systems are activated

question

Which of the following are the characteristics of Type C behavior?

answer

Committed, confident, and in control

question

Type A individuals who commonly express ____ are at higher risk for coronary heart disease

answer

Anger and hostility

question

Many experts also believe that _____ to trigger a heart attack

answer

emotional stress is far more likely than physical stress

question

Which of the following is/are essential to cope effectively with stressful life events?

answer

Social support and self-worth

question

Which of the following is one of the five steps to time management?

answer

Identify immediate goals

question

The main value of exercise in reducing stress is related to:

answer

a decrease in muscular tension

question

The most prevalent degenerative disease(s) in the U.S. is/are:

answer

Alzheimer's disease

question

According to risk analysis, _____ seems to be the largest predictor for development coronary heart disease

answer

abnormal cholesterol

question

An abnormal cholesterol profile contributes directly to:

answer

atherosclerosis

question

Habitual aerobic exercise, weight loss, high-dose nicotine, and quitting smoking help increase:

answer

high- density lipoproteins

question

Almost half of heart disease deaths occurred outside of the hospital, most likely because:

answer

people failed to recognize early warning symptoms of a heart attack

question

Daily physical activity and aerobic exercise help control most of the major risk factors that lead to heart disease.

answer

Increasing cardiorespiratory endurance

question

Individuals with glucose intolerance:

answer

are type 1 or type 2 diabetics

question

Attaining recommended body composition is best accomplished by:

answer

increasing daily physical activity up to 90 minutes a day

question

Risk for cardiovascular disease has been linked to:

answer

periodontal disease

question

Cancer results from:

answer

cell control problems

question

The most effective way to protect against cancer is to:

answer

adopt healthy behaviors

question

The most deadly type of skin cancer is:

answer

malignant melanoma

question

Cervical cancer risk is higher in women who:

answer

had multiple sexual partners

question

The major contributor to the increase in incidence of cancer during the last five decades is the increase in _______ cancer

answer

lung

question

Like coronary heart disease, cancer is largely:

answer

preventable

question

The American Cancer Society estimates that one-third of all cancers in the U.S. are related to:

answer

inappropriate nutrition

question

Inappropriate use of a drug resulting in physical, emotional, financial, intellectual, social, spiritual, or occupational consequences is called:

answer

drug abuse

question

The most widely used illegal drug in the United States is:

answer

marijuana

question

A week after a single dose of THC, about _____ percent of it is still in the body

answer

question

Marijuana's effects include:

answer

short-term memory impairments

question

Methamphetamine's effects include:

answer

violent behavior

question

Long-term alcohol use leads to greater risk for:

answer

cirrhosis of the liver

question

Alcohol is a factor in about ______ percent of all college dropouts

answer

question

Even though professional help is likely required to recover from a serious addiction, the first step is simply to:

answer

recognize the reality of the problem

question

The first major report presenting scientific evidence that cigarettes were a major heath hazard was released in _______

answer

1964

question

ACSM has defined vigorous exercise as an exercise with intensity above 60% of maximal capacity. This intensity is the equivalent of exercise that

answer

an individual cannot engage in for 20 continuous minutes

question

Maximal heart rate is estimated by:

answer

subtracting age from 220

question

To develop cardiovascular fitness, individuals who are not fit should start at a _______ training intensity

answer

40%-50%

question

At 50% training intensity, the recommended duration of cardiorespiratory training should be between _______ per session

answer

30-60 minutes

question

The benefits of fitness can be maintained by

answer

lifelong exercise of three to five 20 to 30 minutes each week

question

Good strength enhances quality of life in which of the following ways

answer

It reduces the risk for injuries and falls

question

After 6 to 8 weeks of flexibility development, current flexibility levels can be maintained with as few as _______ flexibility session(s) each week

answer

Wellness Final Exam – Flashcards

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