Health and Wellness Study Guide Chapters 1- 6

Unit One Study Guide Chapters 1-6 Multiple Choice Questions 1. What is the broad vision of the "Healthy People 2020" national health objectives? A. reduce cancer rates and increase the average lifespan B. create a society in which all people live long, healthy lifes 2. Which of the following best summarizes the components of the "HELP" acronym? A. Healthy Lifestyle Planning B. Health is available to Everyone for a Lifetime and its Personal 3. "Disparities in health" refers to differences in health A. across ethnic and income groups. B. by levels of fitness. 4. An overarching goal of Healthy People 2020 is to increase both ____________ and _____________. A. healthspan; lifespan B. metabolic fitness; functional fitness 5. Which term does the "Healthy People 2020" document use to describe the general sense of happiness and satisfaction with life? A. emotional satisfaction B. health-related quality of life  6. Which of the following best describes wellness? A. satisfaction with work and social relationships B. quality of life and a sense of well-being  7. An individual's ability to cope with daily events and deal with personal feelings in a positive, optimistic, and constructive way is known as _______ wellness. A. emotional B. intellectual 8. An individual's ability to interact effectively with others and to establish meaningful relationships is known as _______ wellness. A. emotional B. social 9. An individual's ability to meet the demands of daily life is known as _______ wellness. A. emotional B. physical 10. An individual demonstrates which type of wellness when he/she establishes a values system and carries out meaningful and constructive life goals? A. emotional B. spiritual 11. It is possible for an individual to possess health and wellness while being ill or having a debilitating condition because he/she A. may still have a positive mental outlook. B. can still meet emergency situations. 12. What is the primary difference between health-related and skill-related fitness? A. Skill-related fitness components are more difficult to perform. B. Health-related fitness is directly related to reduced risk of hypokinetic disease. 13. Which of the following is NOT a component of health-related physical fitness? A. cardiorespiratory endurance B. coordination 14. Hypokinetic means A. low blood pressure. B. too little exercise. 15. Which of the following is an example of a hypokinetic condition? A. adult-onset diabetes B. athlete's foot 16. Which of the following determinants do we have the LEAST amount of control over? A. lifestyle B. heredity  17. Which of the following is the BEST way to prevent illness and early death in our society? A. lifestyle change B. genetic testing 18. Which of the following statements is true? A. Infectious diseases are the major causes of death.. B. More than half of early deaths are the result of chronic diseases caused by unhealthy lifestyles. 19. Environmental determinants account for which percentage of early deaths? A. 10% B. 25% 20. Which of the following is a determinant you CAN control? A. heredity B. lifestyle choices  21. Approximately ________ percent of unnecessary deaths occur as a result of disparities in the health-care system. A. 10 C. 25 22. Which of the following health determinants do we have SOME control over? A. environmental factors B. both environmental factors and health-care system 23. Being aware of your personal family history is one way to limit the effects of which "determinant?" A. environmental factors B. heredity/age/disability 24. What is the leading "actual cause of death" in the United States? A. alcohol misuse B. inactivity/poor nutrition 25. Traditional medicine that focuses primarily on the treatment of illnesses with medication, rather than illness prevention and wellness, is sometimes referred to as the ___________ model. A. medical B. wellness  26. Which of the following is NOT true of "priority lifestyles?" A. They affect the lives of all people. B. They are influenced primarily by factors outside of your control.  27. What is the most important contributing factor to premature death in our society? A. environment B. lifestyle 28. Which of the following is currently the #1 cause of death? A. pneumonia B. heart disease 29. The major causes of early death have shifted from infectious diseases to chronic lifestyle conditions because A. more people are going to the doctor. B. scientific advancements have improved medicine. 30. The three priority healthy lifestyles are regular physical activity, sound nutrition, and A. low cholesterol. B. stress management.  31. Which of the following is NOT listed as one of the top three "actual" causes of death? A. alcohol misuse B. accidents 32. Which of the following statements is true regarding the "Stages of Change" model? A. It can be applied to positive and negative lifestyles. B. It was originally developed to help people understand how to eat healthier. 33. Self-management skills A. help an individual perform well at school and work. B. can be useful in altering factors related to making lifestyle changes. 34. The ultimate goal for any health behavior is to reach the stage of A. contemplation. B. maintenance. 35. Goal setting and self-assessment are examples of which behavior change factor? A. predisposing B. enabling 36. Confidence in your ability to perform a specific activity is called A. self-monitoring. B. self-efficacy. 37. Learning to resist snack foods and candy provided by co-workers is an example of which self-management skill? A. balancing attitudes B. overcoming barriers 38. When a person evaluates his or her own level of fitness and health, this is known as which type of skill? A. self-assessment B. goal-setting 39. Ex-smokers who learn methods of saying "no" to those who offer tobacco are practicing A. social support. B. relapse prevention 40. Which of the following is considered to be the first step in planning for healthy lifestyles? A. identifying needs B. clarifying reasons 41. Reinforcing factors include A. family. B. friends. C. health professionals. D. all of the above 42. The "M" in the acronym SMART stands for A. Motivational. B. Measurable. 43. Which of the following is an example of an outcome goal? A. exercising 3 days a week B. eating at least 5 servings of fruits and vegetables a day C. losing 1 pound a week 44. Which step in program planning should come BEFORE setting goals? A. identifying needs B. reviewing history 45. According to the American College of Sports Medicine (ACSM), what guidelines are recommended for individuals classified as "high risk" for cardiovascular disease? A. Consult a physician before beginning an exercise program. B. Focus on moderate intensity activity until fitness and health improve. 46. Which of the following is a benefit of a warm-up prior to exercise? A. decreases the risk of irregular heartbeats B. decreases body temperature 47. Which of the following is true of a cool down? A. It is not necessary if a warm-up is performed. B. It prevents blood from pooling in the extremities and reduces risk of fainting. 48. What is the primary purpose of a cardiovascular cool down? A. to prevent muscle soreness B. to minimize blood pooling and speed recovery 49. Physical activity in hot and humid environments challenges the body because A. it produces large amounts of heat that must be dissipated. B. blood is pooled inside the body core. 50. Which of the following is true of exercise in the heat? A. Evaporation of sweat is our primary mode of heat loss. B. Evaporation of sweat is enhanced in a humid environment. 51. Which is the best recommendation for avoiding dehydration? A. Drink as much fluid as possible. B. Drink before, during, and after exercise. C. Consume beverages with caffeine to retain the fluid. 52. When a person has hot, flushed, dry skin with a fast pulse, this could be a sign of A. heat cramps. B. heat stroke. D. hypothermia 53. The least severe form of heat problem during exercise is A. heat exhaustion. B. heat cramps. 54. Which of the following is the most severe heat-related injury? A. heat cramps B. heat exhaustion C. heat stroke 55. Delayed onset muscle soreness is due to A. protein consumption. B. lactic acid build up. C. microscopic muscle tears. 56. Hypokinetic diseases refer to those that are caused by A. inactivity. B. infections. 57. Which is NOT a primary risk factor for heart disease? A. smoking B. stress C. hypertension 58. ______________ is a term used for all fats and fatty substances in the blood. A. Leukocytes B. Lipids C. Leptin 59. What is the name of the substance that forms a blood clot when combined with blood cells? A. lipids B. fibrin C. lipoprotein 60. Which of the following is true of hypertension? A. People with high blood pressure have a reduced risk of strokes. B. Women are more likely to be hypertensive than men. D. Regular exercise helps reduce blood pressure for those with hypertension 61. Which of the following is true regarding physical activity and cancer? A. Physical activity has not been shown to impact cancer. B. Physical activity is known to create toxins that kill cancer cells. C. Physical activity has been shown to reduce risks of some cancers. 62. The term "hypokinetic" literally refers to A. low blood sugar. B. low sugar. C. low body temperature. D. lack of movement. 63. Atherosclerosis contributes to which of the following diseases? A. diabetes B. cancer C. stroke 64. How is Metabolic Syndrome typically diagnosed? A. presence of three or more clustered risk factors B. simple blood test D. persistent joint pain 65. Which of the following is an indicator of improved metabolic fitness? A. decreased blood pressure B. increased agility 66. Which of the following is a health-related aspect of fitness? A. balance B. strength 67. Which of the following is a skill-related component of fitness? A. agility B. body composition 68. The ability to transfer energy into force at a fast rate of speed is called A. agility. B. power. 69. The ability to use the senses, such as sight or hearing, with the body parts to perform motor tasks smoothly and accurately is termed A. agility. B. balance. C. coordination. 70. The maintenance of equilibrium while stationary or while moving is termed A. agility. B. balance. 71. The ability to change rapidly the position of the entire body in space with speed and accuracy is termed A. balance. B. agility. 72. _______________ refers to the number of healthy years in your life that are free of illness and debilitating conditions. A. Lifespan B. Life expectancy C. Healthspan 73. The ability to perform daily work, school, and household tasks without undue fatigue, while also possessing adequate fitness to meet the demands of emergency situations, is referred to as A. functional fitness. B. metabolic fitness. 74. The "E" in HELP stands for A. Equal. B. Everyone. 75. What is the primary purpose of self-assessments of lifestyles? A. provide a comparison to others B. identify areas in which you may need to make improvements 76. Which of the following are not dimensions of wellness? A. physical B. spiritual C. economic 77. Health varies greatly with income, gender, and A. age. B. size. 78. The purpose of the PAR-Q is to A. assess reasons for exercise participation. B. determine medical readiness for exercise. 79. A "by-product" of the metabolic process that occurs during anaerobic training or exercise is called A. nitrogen. B. venous return. C. carbon monoxide. D. lactic acid. 80. What is good advice for getting rid of muscle cramps due to exercise? A. perform static stretching B. take anti-inflammatory medication Chapter 06 How Much Physical Activity is Enough? Multiple Choice Questions 1. Which principle supports the need to do more than normal for benefits to occur? A. specificity B. frequency C. overload D. progression 2. Jake wanted to improve his rock-climbing abilities so he decided to strengthen his forearms with wrist curls. Which principle of physical activity does this represent? A. frequency B. overload C. progression D. specificity 3. Marjorie designed her running program to gradually increase her mileage each week. Which principle of physical activity does this represent? A. all-or-none B. muscle recruitment C. progression D. specificity 4. Which of the following statements is true regarding the dose-response relationship between physical activity and its benefits? A. The higher the dose of exercise, the greater the gains in fitness (to a point). B. Beginners need higher doses of activity to achieve benefits. C. Athletes need more specific doses of exercise than non-athletes. D. Training doses depend on genetic factors that are not within a person's control. 5. Maddie has been regularly performing the same exercise routine for five years. She has reached a plateau in her fitness level. Based on the principles of physical activity, which is the best explanation for this? A. Her body needs more specific exercises to achieve further benefits. B. Maddie needs to provide additional overload to gain further benefits. C. The adaptations from her regular exercise regimen have been reversed. D. She needs to build in appropriate rest to allow her body to recover and adapt. 6. Increasing weight for the bench press exercise by 10 pounds is an application of which fitness principle? A. overload B. specificity C. adaptation D. diminished returns 7. Running up a hill to strengthen the leg muscles for participation in a cross-country race is an application of which fitness principle? A. overload B. progression C. rest and recovery D. specificity 8. What does the FITT formula stand for? A. guidelines for how often, how hard, and how long one should exercise B. the minimum amount of exercise required for physical fitness C. the Fundamental Intensity Threshold formula D. an acronym standing for Functional Intensity Training 9. What does the second "T" represent in the FITT-VP formula (FITT-VP vs. FIT)? A. "Time" is required to achieve benefits. B. Benefits depend on the "Type" of physical activity performed. C. Workouts need to use appropriate "Timing." D. The activity session needs to have the right "Tone" to achieve benefits. 10. Which category of the activity pyramid do "lifestyle" activities typically fall into? A. light B. moderate C. muscle fitness D. flexibility 11. The purpose of the physical activity pyramid is to A. compare the types of physical activity to the types of food necessary for health. B. illustrate different types of physical activities and how each contributes to health. C. illustrate the best types of activities in which to participate. D. emphasize the importance of reaching the top of the pyramid to achieve health. 12. Which is true regarding the physical activity pyramid? A. Flexibility is at a lower level than muscular fitness since it is less important for health. B. Vigorous aerobic exercise is higher than moderate activity since it is more important. C. Moderate activity is at the base because it is the base of an active lifestyle. D. Sedentary activity is put at the top since it should be minimized. 13. Which type of activity is at the base of the physical activity pyramid? A. flexibility exercises B. muscular fitness exercises C. vigorous aerobics D. moderate physical activity 14. Which of the following statements best describes the level of the pyramid called vigorous aerobics? A. This type of activity is more important to females than males. B. The frequency is greater than the recommended amount of lifestyle activities. C. Activities such as weight lifting and calisthenics are commonly in this category. D. This type of activity can build cardiovascular fitness. 15. What is an important guideline to consider when using the physical activity pyramid? A. The best activity is at the top of the pyramid. B. A person who meets the FIT formula for Step 2 still needs to perform Step 1. C. No single activity provides all of the benefits. D. Once you have reached a level of fitness, you can choose what step to use. 16. Adults are less likely to meet the guidelines for which of the following activities? A. moderate activity B. muscle fitness C. recreational activity D. sport activity 17. Which of the following statements is true regarding physical activity patterns? A. Teens do more activity than adults. B. Children are less active than adults due to TV watching and video game playing. C. Participation in strength training increases with age. D. Inactivity is more prevalent in males than females. 18. Which of the following is an example of the overload principle? A. using five pounds more the next time B. going five minutes longer the next time C. performing five more times the next opportunity D. all of the above 19. The principle of __________ can be summarized as "if you don't use it, you lose it." A. overload B. progression C. specificity D. reversibility