question

dietary wellness

answer

The seven dimensions of wellness include all of the following EXCEPT: -emotional wellness. -environmental, or planetary, wellness. -spiritual wellness. -dietary wellness.

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intellectual wellness

answer

A capacity to think critically is an example of: emotional wellness. intellectual wellness. interpersonal and social wellness. spiritual wellness.

question

possession of a set of beliefs that give meaning to life

answer

Which of the following best describes spiritual wellness?: -participation in community work -prevention of injuries -an ability to share feelings with others -possession of a set of beliefs that give meaning to life

question

50

answer

Life expectancy in 1900 was approximately _____ years.: 50 60 70 80

question

infectious disease

answer

The most serious threat to one's health in the early 1900s was: -coronary heart disease. -cancer. -infectious disease. -stroke.

question

heart disease, stroke, and cancer

answer

The three leading causes of death in the United States are: -cancer, diabetes, and cirrhosis. -hypertension, stroke, and heart disease. -heart disease, stroke, and cancer. -diabetes, osteoporosis, and cirrhosis.

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prevention

answer

The best treatment for chronic diseases is: -prevention. -medication. -surgery. -supplements.

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the figurative "place" considered responsible for events in a person's life

answer

Locus of control is best defined as -strong motivational powers. -the figurative "place" considered responsible for events in a person's life. -the friends and family who influence your life. -a reward system responsible for positive lifestyle changes.

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making the ultimate goal seem more manageable

answer

Setting realistic specific goals can help you change unwanted behavior by -forcing you to take on the harder steps first. -reducing the number of rewards you can receive. -making the ultimate goal seem more manageable. -taking your focus off your ultimate goal.

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I better wait until after the semester break to start my program

answer

Which is an example of procrastination? -I wanted to exercise today, but my favorite workout clothes were dirty. -I better wait until after the semester break to start my program. -I didn't exercise because my workout partner never called me. -I hate to have other people see me exercising.

question

False

answer

The wellness concept defines health as the absence of disease. True False

question

True

answer

Self-control is one characteristic of a person who possesses good emotional health. True False

question

False

answer

In 1900, a person was most likely to die of chronic diseases. True False

question

True

answer

Unintentional injuries are the leading cause of death for individuals under age 45. True False

question

True

answer

Breaking your plan into smaller steps that you can accomplish one day at a time may reduce procrastination. True False

question

planned, structured, and repetitive

answer

Exercise is a subset of physical activity that is -discontinuous and unplanned. -planned, structured, and repetitive. -not a contributor to physical fitness. -random or unstructured.

question

Activity should be in the form of a formal, continuous exercise program

answer

Which of the following is FALSE regarding physical activity? It can be increased through common daily activities. Regular activity, regardless of intensity, makes you healthier. A little physical activity is better than none. Activity should be in the form of a formal, continuous exercise program.

question

speed

answer

All of the following are components of health-related fitness EXCEPT muscular strength. flexibility. speed. cardiorespiratory endurance.

question

produce longterm changes and improvements in the body's functioning

answer

The goal of physical training is to -reduce body fat rapidly without the use of dieting. -produce longterm changes and improvements in the body's functioning. -reduce one's capacity to expend energy during physical work. -bring about changes in one's capacity to handle psychological stress.

question

doing pushups to develop arm strength

answer

Specificity of training is best shown by which one of the following examples? weight training to develop cardiorespiratory endurance doing pushups to develop arm strength running to develop flexibility bicycling to develop back strength

question

progressive overload

answer

The body adapting to a gradual increase in the amount of exercise is the definition of progressive overload. specificity of exercise. the principle of reversibility. the principle of assessment.

question

based on the number of repetitions of specific exercises

answer

The time component of the FITT principle for overload for a muscular strength program is based on the amount of weight lifted. based on the number of training days per week. more than for a cardiorespiratory fitness program. based on the number of repetitions of specific exercises.

question

assess your current fitness level

answer

The first step in creating a successful fitness program is to determine your training intensity. assess your current fitness level. set specific fitness goals. plan your fitness program.

question

exercise consistently

answer

A key to improving fitness is to exercise very hard. exercise consistently. choose the best form of exercise. exercise for long periods of time.

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It restores circulation to its normal resting condition

answer

Which one of the following statements about cooling down is true? It restores circulation to its normal resting condition. It extends the duration of the cardiorespiratory endurance portion of the workout. It increases the chance of overtraining. It is most effective for workouts of less than 20 minutes in duration.

question

False

answer

The terms "exercise" and "physical activity" are synonymous. True False

question

True

answer

Moderate daily physical activity is the equivalent of burning about 1000 calories per week. True False

question

False

answer

Coordination is considered a health-related component of fitness. True False

question

True

answer

The amount of exercise a person needs to perform to improve fitness is dependent on that person's current level of fitness. True False

question

True

answer

The three phases of an exercise program are the beginning, progress, and maintenance phases. True False

question

to produce ATP

answer

Which of the following is NOT one of the functions of the cardiorespiratory system? to transport oxygen to pick up waste products to transport nutrients to produce ATP

question

the brain

answer

Which of the following is NOT a component of the cardiorespiratory system? the brain the heart the blood vessels the lungs

question

pulmonary

answer

The portion of the circulation governed by the right side of the heart is the ________ circulation. systemic pulmonary cerebral extremity

question

the lungs

answer

Systemic circulation carries blood to all organs of the body EXCEPT the brain. the lungs. the heart. the liver.

question

contracting

answer

During systole, the heart is at rest. contracting. suffering an attack. filling with blood.

question

capillaries

answer

The small blood vessels that connect the arteries and veins and distribute blood to all parts of the body are the venules. arterioles. capillaries. vascules.

question

the basic form of energy used by cells

answer

Adenosine triphosphate (ATP) is defined as the building block of proteins. the stored form of glucose. the stored form of fats. the basic form of energy used by cells.

question

weight lifting

answer

An example of an activity that primarily uses the immediate energy system is running a marathon. weight lifting. walking. inline skating.

question

10-120 seconds

answer

The nonoxidative energy system typically provides energy for 3 or fewer seconds. 10-120 seconds. 3-5 minutes. 5-60 minutes.

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fatigue

answer

Accumulation of lactic acid increases immunity. fatigue. metabolism. soreness.

question

10-20 beats per minute lower

answer

As the result of regular endurance exercise, resting heart rate is often up to 10 beats per minute lower. 10-20 beats per minute lower. up to 10 beats per minute higher. 10-20 beats per minute higher.

question

maximal oxygen consumption

answer

Cardiorespiratory endurance is best measured in terms of maximal oxygen consumption. minutes per mile. maximal pounds lifted. blood pressure.

question

Count your pulse immediately after stopping exercise

answer

Which one of the following statements about monitoring exercise heart rate is true? Count your pulse for one minute. Press firmly on the carotid artery. Use your thumb, not one or more of your fingers. Count your pulse immediately after stopping exercise.

question

75%

answer

An appropriate exercise heart rate for an average individual is ________ of maximum heart rate. 35% 55% 75% 95%

question

pushups

answer

Appropriate cardiorespiratory endurance exercise includes all of the following EXCEPT walking. cycling. pushups. swimming.

question

dehydration

answer

Excess loss of body fluid is called dehydration. heat cramps. heat exhaustion. heat stroke.

question

intensity

answer

The most important exercise factor for achieving training effects is time (duration). repetition. frequency. intensity.

question

decreased blood flow to the kidneys

answer

Immediate effects of cardio-respiratory exercise include decreased blood flow to the brain. decreased stroke volume. decreased blood flow to the kidneys. decreased oxygen transport.

question

False

answer

Exercise is unsafe for menstruating women. True False

question

True

answer

Blood pressure is greater during systole than during diastole. True False

question

True

answer

Arteries carry oxygenated blood away from the heart. True False

question

False

answer

Cardiac output is reduced during exercise. True False

question

True

answer

The nonoxidative (anaerobic) energy system is used for high intensity activities lasting about 10 seconds to 2 minutes. True False

question

True

answer

Lactic acid produces muscle fatigue. True False

question

False

answer

People who are fit have a higher resting heart rate than people who are unfit. True False

question

True

answer

Regular endurance exercise helps protect against the development of the most common type of diabetes. True False

question

True

answer

Regular endurance exercise lessens anxiety, depression, and stress. True False

question

True

answer

A fast time and a low heart rate during the 1-mile walk test indicate a high level of cardio-respiratory endurance. True False

question

False

answer

Target heart rate zone is from 50% to 70% of maximum heart rate. True False

question

True

answer

Ratings of perceived exertion may be used to monitor exercise intensity. True False

question

the maximum amount of force a muscle can produce in a single maximal effort

answer

Muscular strength is best defined as the maximum amount of force a muscle can produce in a single maximal effort. the maximum amount of force a muscle can produce in 10 repetitions. the ability to exert a submaximal force repeatedly over time. the ability to exert force rapidly.

question

muscles to bones

answer

Tendons connect bones to other bones. motor nerves to muscle fibers. muscles to bones. bones to ligaments.

question

sprinting

answer

Activities that would predominantly use fast-twitch muscle fibers are walking and jogging. bike riding. sprinting hiking.

question

decreased metabolic rate

answer

Increased muscular strength and endurance lead to all of the following EXCEPT increased physical performance. decreased metabolic rate. reduced chance of injury. enhanced self-image.

question

increasing muscle mass

answer

Strength training improves body composition primarily by decreasing body weight. increasing muscle mass. increasing fat weight. decreasing muscle mass.

question

muscle mass increases

answer

Metabolic rate increases if fat mass increases. fat mass decreases. muscle mass decreases. muscle mass increases.

question

testosterone

answer

An essential hormone that men have in higher amounts than women and that allows men to build more muscle mass than women is estrogen. testosterone. adrenaline. insulin

question

increase in fatfree mass

answer

Which of the following is NOT a result of inactivity and aging? muscles that contract more slowly nerves disconnecting from muscles they control loss of bone tissue increase in fatfree mass

question

improving glucose metabolism

answer

Strength training helps in the prevention and management of chronic disease by increasing systolic blood pressure. increasing LDL cholesterol. improving glucose metabolism. decreasing bone density.

question

the same capacity for increases in strength

answer

Compared with men, women have more muscle tissue in the upper body. the same capacity for increases in strength. higher speed of nervous control of muscle. larger muscles fibers.

question

better for developing explosive strength

answer

Compared to free weights, weight machines are considered all of the following EXCEPT safer. better for developing explosive strength. easier to use. more convenient to use.

question

40-60% RM and 15-20 repetitions

answer

A recommended amount of resistance and number of repetitions for improving muscular endurance is 40-60% RM and 15-20 repetitions. 40-60% RM and 1-5 repetitions. 70-80% RM and 1-5 repetitions. 80-100% RM and 5 repetitions.

question

group of repetitions

answer

In weight training, a set is a group of exercises. group of repetitions. group of similar exercises. single muscle contraction.

question

True

answer

Slowtwitch muscle fibers do not fatigue as rapidly as fasttwitch muscle fibers and are used primarily during endurance activities. True False

question

True

answer

Everyday activities such as walking down stairs and carrying books or groceries are made easier by increasing one's muscular strength and endurance. True False

question

True

answer

Increased muscular strength and endurance decrease one's risk of injury. True False

question

True

answer

Weight training improves body composition by increasing fatfree mass and raising metabolism. True False

question

False

answer

Women have a larger proportion of muscle tissue in the upper body compared to men. True False

question

True

answer

Muscular strength will increase more rapidly if you rest a day between workouts than if you train every day. True False

question

False

answer

For a strength training program to develop general fitness, it is best to choose resistance of about 90% of 1 RM. True False

question

improved body composition

answer

Good flexibility has been shown to convey all of the following benefits EXCEPT improved performance in sports. prevention of injuries. prevention of muscle soreness. improved body composition.

question

improved energy production

answer

Which of the following is NOT a potential benefit of flexibility? relief of aches and pains maintenance of good posture increased relaxation improved energy production

question

after a warm-up or workout

answer

Stretching exercises should be performed after a warm-up or workout. immediately before all high-performance activities. to the point of pain. while holding one's breath.

question

good communication with partner

answer

An essential component of safe passive stretching is rapid movement. heavy resistance. extreme flexibility. good communication with partner.

question

structural support for the lower body

answer

All of the following are functions of the spine EXCEPT structural support for the lower body. attachment site for muscles, tendons, and ligaments. protection of the spinal cord. transmission of body weight to the lower body.

question

increased flexibility

answer

Back pain is likely to result from any of the following EXCEPT sudden injury. increased flexibility. weak muscles. poor posture.

question

Exercises should be done early in the morning

answer

Which of the following statements about exercise for the prevention and management of low-back pain is FALSE? Exercises should be performed at least 3 days per week. Exercises should be done early in the morning. The exercise program should emphasize muscular endurance over muscular strength. The exercise program may need to be continued for 3 months before results are seen.

question

It depends on individual fitness goals and choice of sports and activities

answer

Which of the following statements about an appropriate goal for flexibility is true? It is the same for all people. It depends on individual fitness goals and choice of sports and activities. The more flexibility, the better. For non-athletes, no flexibility is needed.

question

joint health

answer

Which of the following are considered benefits of stretching? joint health increased growth potential decreased heart disease risk none of the above

question

all of the above

answer

Which of the following identifies static stretching? holding the stretch for 30 seconds slow stretch no pain development all of the above

question

False

answer

Flexibility is not a reversible fitness component. True False

question

True

answer

The flexibility of a joint is affected by its structure, the nature of the surrounding tissue, and muscle elasticity and length. True False

question

False

answer

Repeating a stretching exercise does NOT affect the sensitivity of the muscle stretch receptors. True False

question

True

answer

Numbness in the foot is a possible symptom of damaged inter-vertebral disks. True False

question

False

answer

Stretching and warming up are synonymous. True False

question

must be obtained from food because the body can't manufacture sufficient amounts of them.

answer

Essential nutrients are best described as nutrients that supply energy for vital body processes. cannot be broken down by the digestive system. provide protection against the damaging effects of free radicals. must be obtained from food because the body can't manufacture sufficient amounts of them.

question

vitamins

answer

All of the following nutrients supply the body with energy EXCEPT fats. vitamins. carbohydrates. proteins.

question

4

answer

Proteins supply the body with _____ calories of energy per gram. 2 4 7 9

question

complete

answer

Foods from animal sources usually provide ________ proteins. complete primary secondary incomplete

question

incomplete

answer

Foods from plant sources usually provide ________ proteins. complete primary secondary incomplete

question

9

answer

Fats supply the body with _____ calories of energy per gram. 2 4 7 9

question

all of the above

answer

Which of the following are functions of fats? insulation fuel for body systems absorption of fat-soluble vitamins all of the above

question

higher in saturated fat

answer

Hydrogenated vegetable oils are typically ________ than vegetable oils that have not been hydrogenated. higher in saturated fat lower in saturated fat less stable more liquid

question

trans fatty acids

answer

A by-product of hydrogenation is monounsaturated fats. trans fatty acids. cholesterol. triglycerides.

question

stick margarine

answer

Which of the following would typically contain the most trans fat? liquid vegetable oil squeeze margarine stick margarine soft tub margarine

question

monounsaturated

answer

Which of the following fats has the most health benefits? saturated monounsaturated hydrogenated trans

question

supply energy to body cells

answer

The primary function of carbohydrates is to serve as an important component of muscle. provide texture and flavor to foods. supply energy to body cells. promote chemical reactions within cells.

question

carbohydrates

answer

During high-intensity exercise, muscles primarily get their energy from protein. fat. carbohydrates. vitamins

question

are lower in fiber and vitamins than unrefined carbohydrates

answer

Refined carbohydrates have more calories than unrefined carbohydrates. take longer to chew and digest than unrefined carbohydrates. are recommended over unrefined carbohydrates. are lower in fiber and vitamins than unrefined carbohydrates.

question

oatmeal

answer

Which of the following is an example of an unrefined complex carbohydrate? white bread oatmeal white rice wheat flour

question

hamburger

answer

All of the following are good sources of dietary fiber EXCEPT avocado. hamburger. oatmeal. winter squash.

question

help chemical reactions take place

answer

The primary function of vitamins is to serve as an important component of muscle. provide texture and flavor to foods. supply energy to body cells. help chemical reactions take place.

question

Vitamins are important in the maintenance of the immune system

answer

Which of the following statements about vitamins is true? Vitamins are required by the body in large amounts. Vitamins are important in the maintenance of the immune system. Vitamins provide energy directly to the body. Vitamins are best taken in the form of vitamin supplements.

question

help regulate body functions

answer

Minerals help regulate body functions. are found only in animal products. provide the body with 4 calories/gram in energy. make up about 70% of total body weight.

question

iron

answer

Anemia is associated with a deficiency in calcium. phosphorus. zinc. iron.

question

calcium

answer

Osteoporosis is associated with low intake of calcium. niacin. zinc. iron.

question

dairy products

answer

The primary source of calcium in the diet is meat. fruit. dairy products. cereal grains.

question

foods that provide few nutrients

answer

The tip of the Food Pyramid includes the most important foods. foods that provide few nutrients. foods that provide few calories. water and other beverages.

question

calcium and iron

answer

Two nutrients of particular concern for women are vitamins A and E. calcium and iron. protein and vitamin D. sodium and zinc.

question

canola oil

answer

Which of the following is likely to be lowest in unhealthy fats? stick margarine tub margarine canola oil butter

question

any physical or psychological event that produces stress

answer

The term stressor is best defined as any physical or psychological event that produces stress. the nonspecific response of the body to any demand. the physical and emotional changes associated with stress. an unpleasant stress state believed to cause illness.

question

the physical and emotional changes associated with stress

answer

The term stress response is best defined as any physical or psychological event that produces stress. the nonspecific response of the body to any demand. the physical and emotional changes associated with stress. an unpleasant stress state believed to cause illness.

question

the general physical and emotional state associated with the stress response

answer

Stress is best defined as a physical response to an unpleasant event. the general physical and emotional state associated with the stress response. perception of one's circumstances. adaptation to an event, perceived or real.

question

digestion

answer

All of the following increase during the fight-or-flight reaction EXCEPT perspiration. heart rate. blood sugar. digestion.

question

blood pressure

answer

Stress may increase risk for cardiovascular disease by increasing maximal oxygen consumption. blood pressure. HDL cholesterol. glucose tolerance.

question

Exercise reduces energy levels

answer

Which of the following statements about regular exercise and its ability to help manage stress is FALSE? Exercise enhances one's sense of general well-being. Exercise reduces energy levels. Exercise reduces anxiety levels. Exercise decreases tension.

question

limit caffeine intake

answer

A good nutritional strategy for coping with stress is to take high-potency vitamins. limit caffeine intake. take amino acid supplements. eat chocolate.

question

loneliness

answer

Which of the following stressors would NOT be the result of poor time management? overcommitment procrastination boredom loneliness

question

It is better for wellness to express anger than to suppress anger

answer

Which of the following statements about anger is FALSE? It is better for wellness to express anger than to suppress anger. If anger is justified, then calm but assertive communication is appropriate. To deal with anger in someone else, respond asymmetrically with calm. Having been a victim of bullying is a risk factor for later violence.

question

having a drink

answer

Which of the following is NOT a recommended strategy for heading off explosive anger? having a drink reframing your thoughts distracting yourself having a cooling off period

question

Try doing things yourself rather than delegating

answer

Which of the following is NOT recommended by your text as a time-management strategy? Say no when necessary. Try doing things yourself rather than delegating. Consolidate tasks when possible. Set priorities.

question

increased blood flow to the muscles.

answer

All of the following occur during the relaxation response EXCEPT decreased heart rate. increased blood flow to the brain. decreased breathing. increased blood flow to the muscles.

question

an activity alternating muscle tension and relaxation

answer

Progressive relaxation is best described as a cognitive exercise. a form of intellectual development. an activity alternating muscle tension and relaxation. a specialized form of cardio-respiratory endurance training.

question

"I won the speech contest, but only because none of the other speakers was very good."

answer

Which of the following statements is an example of negative self-talk? "I wonder why my boss wants to see me, I guess I'll just have to wait and see." "I'll have to start working on my next paper earlier so I can do a better job." "I won the speech contest, but only because none of the other speakers was very good." "Too bad I missed that one problem through carelessness, but overall I did pretty well on this test."

question

visualization

answer

The relaxation technique that asks the person to identify all the perceptible qualities of a relaxing environment is progressive relaxation. visualization. meditation. controlled breathing.

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