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Wellness Final

dietary wellness
The seven dimensions of wellness include all of the following EXCEPT:
-emotional wellness.
-environmental, or planetary, wellness.
-spiritual wellness.
-dietary wellness.
intellectual wellness
A capacity to think critically is an example of:
emotional wellness.
intellectual wellness.
interpersonal and social wellness.
spiritual wellness.
possession of a set of beliefs that give meaning to life
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
50
Life expectancy in 1900 was approximately _____ years.:
50
60
70
80
infectious disease
The most serious threat to one’s health in the early 1900s was:
-coronary heart disease.
-cancer.
-infectious disease.
-stroke.
heart disease, stroke, and cancer
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.
prevention
The best treatment for chronic diseases is:
-prevention.
-medication.
-surgery.
-supplements.
the figurative “place” considered responsible for events in a person’s life
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.
making the ultimate goal seem more manageable
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.
I better wait until after the semester break to start my program
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.
False
The wellness concept defines health as the absence of disease.
True
False
True
Self-control is one characteristic of a person who possesses good emotional health.
True
False
False
In 1900, a person was most likely to die of chronic diseases.
True
False
True
Unintentional injuries are the leading cause of death for individuals under age 45.
True
False
True
Breaking your plan into smaller steps that you can accomplish one day at a time may reduce procrastination.
True
False
planned, structured, and repetitive
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.
Activity should be in the form of a formal, continuous exercise program
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.
speed
All of the following are components of health-related fitness EXCEPT
muscular strength.
flexibility.
speed.
cardiorespiratory endurance.
produce longterm changes and improvements in the body’s functioning
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.
doing pushups to develop arm strength
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
progressive overload
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.
based on the number of repetitions of specific exercises
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.
assess your current fitness level
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.
exercise consistently
A key to improving fitness is to
exercise very hard.
exercise consistently.
choose the best form of exercise.
exercise for long periods of time.
It restores circulation to its normal resting condition
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.
False
The terms “exercise” and “physical activity” are synonymous.
True
False
True
Moderate daily physical activity is the equivalent of burning about 1000 calories per week.
True
False
False
Coordination is considered a health-related component of fitness.
True
False
True
The amount of exercise a person needs to perform to improve fitness is dependent on that person’s current level of fitness.
True
False
True
The three phases of an exercise program are the beginning, progress, and maintenance phases.
True
False
to produce ATP
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
the brain
Which of the following is NOT a component of the cardiorespiratory system?
the brain
the heart
the blood vessels
the lungs
pulmonary
The portion of the circulation governed by the right side of the heart is the ________ circulation.
systemic
pulmonary
cerebral
extremity
the lungs
Systemic circulation carries blood to all organs of the body EXCEPT
the brain.
the lungs.
the heart.
the liver.
contracting
During systole, the heart is
at rest.
contracting.
suffering an attack.
filling with blood.
capillaries
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.
the basic form of energy used by cells
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.
weight lifting
An example of an activity that primarily uses the immediate energy system is
running a marathon.
weight lifting.
walking.
inline skating.
10-120 seconds
The nonoxidative energy system typically provides energy for
3 or fewer seconds.
10-120 seconds.
3-5 minutes.
5-60 minutes.
fatigue
Accumulation of lactic acid increases
immunity.
fatigue.
metabolism.
soreness.
10-20 beats per minute lower
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.
maximal oxygen consumption
Cardiorespiratory endurance is best measured in terms of
maximal oxygen consumption.
minutes per mile.
maximal pounds lifted.
blood pressure.
Count your pulse immediately after stopping exercise
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.
75%
An appropriate exercise heart rate for an average individual is ________ of maximum heart rate.
35%
55%
75%
95%
pushups
Appropriate cardiorespiratory endurance exercise includes all of the following EXCEPT
walking.
cycling.
pushups.
swimming.
dehydration
Excess loss of body fluid is called
dehydration.
heat cramps.
heat exhaustion.
heat stroke.
intensity
The most important exercise factor for achieving training effects is
time (duration).
repetition.
frequency.
intensity.
decreased blood flow to the kidneys
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.
False
Exercise is unsafe for menstruating women.
True
False
True
Blood pressure is greater during systole than during diastole.
True
False
True
Arteries carry oxygenated blood away from the heart.
True
False
False
Cardiac output is reduced during exercise.
True
False
True
The nonoxidative (anaerobic) energy system is used for high intensity activities lasting about 10 seconds to 2 minutes.
True
False
True
Lactic acid produces muscle fatigue.
True
False
False
People who are fit have a higher resting heart rate than people who are unfit.
True
False
True
Regular endurance exercise helps protect against the development of the most common type of diabetes.
True
False
True
Regular endurance exercise lessens anxiety, depression, and stress.
True
False
True
A fast time and a low heart rate during the 1-mile walk test indicate a high level of cardio-respiratory endurance.
True
False
False
Target heart rate zone is from 50% to 70% of maximum heart rate.
True
False
True
Ratings of perceived exertion may be used to monitor exercise intensity.
True
False
the maximum amount of force a muscle can produce in a single maximal effort
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.
muscles to bones
Tendons connect
bones to other bones.
motor nerves to muscle fibers.
muscles to bones.
bones to ligaments.
sprinting
Activities that would predominantly use fast-twitch muscle fibers are
walking and jogging.
bike riding.
sprinting
hiking.
decreased metabolic rate
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.
increasing muscle mass
Strength training improves body composition primarily by
decreasing body weight.
increasing muscle mass.
increasing fat weight.
decreasing muscle mass.
muscle mass increases
Metabolic rate increases if
fat mass increases.
fat mass decreases.
muscle mass decreases.
muscle mass increases.
testosterone
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
increase in fatfree mass
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
improving glucose metabolism
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.
the same capacity for increases in strength
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.
better for developing explosive strength
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.
40-60% RM and 15-20 repetitions
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.
group of repetitions
In weight training, a set is a
group of exercises.
group of repetitions.
group of similar exercises.
single muscle contraction.
True
Slowtwitch muscle fibers do not fatigue as rapidly as fasttwitch muscle fibers and are used primarily during endurance activities.
True
False
True
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
True
Increased muscular strength and endurance decrease one’s risk of injury.
True
False
True
Weight training improves body composition by increasing fatfree mass and raising metabolism.
True
False
False
Women have a larger proportion of muscle tissue in the upper body compared to men.
True
False
True
Muscular strength will increase more rapidly if you rest a day between workouts than if you train every day.
True
False
False
For a strength training program to develop general fitness, it is best to choose resistance of about 90% of 1 RM.
True
False
improved body composition
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.
improved energy production
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
after a warm-up or workout
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.
good communication with partner
An essential component of safe passive stretching is
rapid movement.
heavy resistance.
extreme flexibility.
good communication with partner.
structural support for the lower body
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.
increased flexibility
Back pain is likely to result from any of the following EXCEPT
sudden injury.
increased flexibility.
weak muscles.
poor posture.
Exercises should be done early in the morning
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.
It depends on individual fitness goals and choice of sports and activities
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.
joint health
Which of the following are considered benefits of stretching?
joint health
increased growth potential
decreased heart disease risk
none of the above
all of the above
Which of the following identifies static stretching?
holding the stretch for 30 seconds
slow stretch
no pain development
all of the above
False
Flexibility is not a reversible fitness component.
True
False
True
The flexibility of a joint is affected by its structure, the nature of the surrounding tissue, and muscle elasticity and length.
True
False
False
Repeating a stretching exercise does NOT affect the sensitivity of the muscle stretch receptors.
True
False
True
Numbness in the foot is a possible symptom of damaged inter-vertebral disks.
True
False
False
Stretching and warming up are synonymous.
True
False
must be obtained from food because the body can’t manufacture sufficient amounts of them.
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.
vitamins
All of the following nutrients supply the body with energy EXCEPT
fats.
vitamins.
carbohydrates.
proteins.
4
Proteins supply the body with _____ calories of energy per gram.
2
4
7
9
complete
Foods from animal sources usually provide ________ proteins.
complete
primary
secondary
incomplete
incomplete
Foods from plant sources usually provide ________ proteins.
complete
primary
secondary
incomplete
9
Fats supply the body with _____ calories of energy per gram.
2
4
7
9
all of the above
Which of the following are functions of fats?
insulation
fuel for body systems
absorption of fat-soluble vitamins
all of the above
higher in saturated fat
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
trans fatty acids
A by-product of hydrogenation is
monounsaturated fats.
trans fatty acids.
cholesterol.
triglycerides.
stick margarine
Which of the following would typically contain the most trans fat?
liquid vegetable oil
squeeze margarine
stick margarine
soft tub margarine
monounsaturated
Which of the following fats has the most health benefits?
saturated
monounsaturated
hydrogenated
trans
supply energy to body cells
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.
carbohydrates
During high-intensity exercise, muscles primarily get their energy from
protein.
fat.
carbohydrates.
vitamins
are lower in fiber and vitamins than unrefined carbohydrates
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.
oatmeal
Which of the following is an example of an unrefined complex carbohydrate?
white bread
oatmeal
white rice
wheat flour
hamburger
All of the following are good sources of dietary fiber EXCEPT
avocado.
hamburger.
oatmeal.
winter squash.
help chemical reactions take place
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.
Vitamins are important in the maintenance of the immune system
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.
help regulate body functions
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.
iron
Anemia is associated with a deficiency in
calcium.
phosphorus.
zinc.
iron.
calcium
Osteoporosis is associated with low intake of
calcium.
niacin.
zinc.
iron.
dairy products
The primary source of calcium in the diet is
meat.
fruit.
dairy products.
cereal grains.
foods that provide few nutrients
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.
calcium and iron
Two nutrients of particular concern for women are
vitamins A and E.
calcium and iron.
protein and vitamin D.
sodium and zinc.
canola oil
Which of the following is likely to be lowest in unhealthy fats?
stick margarine
tub margarine
canola oil
butter
any physical or psychological event that produces stress
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.
the physical and emotional changes associated with stress
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.
the general physical and emotional state associated with the stress response
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.
digestion
All of the following increase during the fight-or-flight reaction EXCEPT
perspiration.
heart rate.
blood sugar.
digestion.
blood pressure
Stress may increase risk for cardiovascular disease by increasing
maximal oxygen consumption.
blood pressure.
HDL cholesterol.
glucose tolerance.
Exercise reduces energy levels
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.
limit caffeine intake
A good nutritional strategy for coping with stress is to
take high-potency vitamins.
limit caffeine intake.
take amino acid supplements.
eat chocolate.
loneliness
Which of the following stressors would NOT be the result of poor time management?
overcommitment
procrastination
boredom
loneliness
It is better for wellness to express anger than to suppress anger
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.
having a drink
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
Try doing things yourself rather than delegating
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.
increased blood flow to the muscles.
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.
an activity alternating muscle tension and relaxation
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.
“I won the speech contest, but only because none of the other speakers was very good.”
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.”
visualization
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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