Exam 1 Ch.1-5

what are successful ways of coping with relapse when inactivity or poor diet choices occur, after an initial change for the better?

-develop behavioral or cognitive strategies such as positive self-talk -return to your goals and develop new ones -return to your support systems avoid negative messages and focus on your strength

learning and practicing relaxation and visualization techniques often helps the process of:

-imagery and visualization for sports performance -managing stress -changing your self image from who you are to who you want to become

What is the minimum number of days per week recommended for adults to participate in muscle-strengthening activities involving all major muscle groups for additional health benefits?

2

Which of the following statements about cholesterol is false?

Cholesterol levels are only increased or decreased through diet.

Which statement about goal setting is false?

Easy goals get better results than challenging ones.

The C-reactive protein is important because:

It is a sign of inflammatory activity that is associated with an increased risk of a heart attack

Physical activity provides a number of biochemical changes that have a positive effect on the brain. Which of the following statements is false?

Regular physical activity participation leads to high resting heart rates and blood pressure, increasing alertness.

If you are looking for a strategy to overcome your lack of time barrier, to participate in physical activity, which one of the following choices is the most practical?

Select purposeful activities to your daily routine requiring minimal time, such as walking, dog walking, jogging, or stair-climbing.

CAD (Coronary Artery Disease) refers to:

The amount of buildup of plaque in the coronary heart arteries that supply blood to the heart muscle.

Blood pressure is made up of both systolic and diastolic blood pressures. Diastolic blood pressure is commonly referred to as:

The pressure within the blood vessels while the heart is relaxing

Which of the following statements about utilizing activity and diet to improve elevated cholesterol levels, are part of the exercise prescription for this condition?

a. 30 minutes of moderate daily aerobic activity lowers LDL a modest amount. b. High intensity or duration exercise such as jogging, reduces LDL and improves HDL cholesterol. c. Reduce animal fat, hydrogenated fat intake, and increase fiber in the diet.

In order to achieve long term benefits to relieve symptoms of depression and anxiety, the the most important exercise prescription should include:

a. Almost daily light to moderate activity for 30 minutes or longer c. Increased intensity, duration, and frequency to improve depression

What are successful ways of coping with relapse when inactivity or poor diet choices occur, after an initial change for the better?

a. Develop Behavioral or cognitive strategies such as positive self-talk. b. Return to your goals and develop new ones c. Return to your support systems d. Avoid negative messages and focus on your strengths

Learning and practicing relaxation and visualization techniques often helps the process of:

a. Imagery and visualization for sports performance b. Managing stress c. changing your self image from who you are to who you want to become.

Which of the following is or are the message from the "Exercise is Medicine" initiative launched by the American College of Sports Medicine (ACSM)?

a. It calls for physical activity to become a standard component of disease prevention and medical treatment. b. It calls for physical activity to be the main component of disease prevention and medical treatment. c. Patients are encouraged to discuss physical activity with their doctor and to learn how to continue or improve their physical activity programs. d. The initiative acknowledges that physical activity is crucial to the treatment of numerous chronic conditions, including heart disease, type 2 diabetes, obesity, high blood pressure, and some cancers. e. The campaign focuses on the internal benefits and on how these benefits contribute to the longevity and quality of life.

Which statements about physical activity are true?

a. Regular physical activity improves cognitive health. b. regular physical activity minimizes stress. c. regular physical activity reduces anxiety and depression. d.regular physical activity enhances self-efficacy, self-esteem, self-concept, and body image.

In order to improve adherence to an exercise program we can include:

a. effective time management. b. group cohesion or being part of an exercuse group who sticks together. c. having an internal locus of control as opposed to an external locus of control. d. enhanced self efficacy.

Which of the following statements about the immune system is false? a) When exposed to prolonged stress, the immune system tends to break down, allowing invading microorganisms to proliferate. b) Physically active individuals tend to have more upper respiratory tract infections (colds and sore throats) than do those who are sedentary. c) The immune system serves to protect the body from foreign assaults. d) A way to bolster the immune system is by participating in regular activity. e) The immune system is immensely complicated, consisting of lymphocytes, T cells, natural killer cells, antibodies, immunoglobulins, and more.

b) Physically active individuals tend to have more upper respiratory tract infections (colds and sore throats) than do those who are sedentary.

Which of the following types of cancer is known to be reduced by exercise?

colon cancer

The blood lipids include all of the following except: a. high-density lipoprotein cholesterol (HDL) b. low-density lipoprotein cholesterol c. triglycerides d. platelets

d. platelets

Total level of cholesterol in the blood does not include:

electrolytes

total level of cholesterol in the blood does not include:

electrolytes

A Kilocalorie equals the amount of heat required to raise 1 kilogram of water 2 degrees centigrade.

false

Extremely vigorous physical activity has been shown to reduce blood pressure in middle-aged or older people, especially those with elevated levels.

false

Low homocysteine and C-reactive protein values in the blood are associated with an increased risk of heart attack.

false

Someone with an internal locus of control would believe that:

he/she controls outcomes in his life

The American College of Sports Medicine promotes a campaign called Exercise is ________ to promote physical activity for health.

medicine

Metabolic syndrome, is a clustering of metabolic abnormalities leading to high risk for diabetes and heart disease. It includes all of the following except:

osteoporosis

Buying new athletic shoes and exercise wear is a good example of which stage of Behavior Change?

preparation

The status of exercise behavior model (SOEB) includes six stages of change. Which of the following is not in this list? a. precontemplative b. contemplative c. preparation d. action e. maintenance f. relapse

relapse

In regard to Maslow's hierarchy of needs, which of the following best describes the realization of one's potential?

self-actualization

The major risk factors for coronary heart disease include all of the following except: a. elevated cholesterol b. high blood pressure c. cigarette smoking d. tobacco chewing e. lack of physical activity

tabacco chewing

"See yourself as you would like to be for weight loss, or for improved sports performance and you will move toward becoming that person" is a way of describing the use of visualization for behavior change.

true

Activity and fitness are important aids to learning, cognition, and stimulating neurogenesis (the growth of new brain cells).

true

Aerobic exercise combined with weight loss is recommended for the management of elevated blood pressure in sedentary, overweight individuals.

true

Developing a contract with specific goals and a schedule of rewards to reinforce the new behavior is a helpful skill to learn in order to reinforce behavior change.

true

Dr. Gunnar Borg's rating of perceived exertion (RPE) refers to a subjective rating scale of the intensity of the exercise performed:

true

In today's culture, most overweight or obese individuals rate themselves as being within acceptable norms

true

Obesity, high blood glucose, elevated blood lipids, and high blood pressure are all risk factors for heart disease that are reduced by physical activity.

true

Self-actualization is the realization of one's potential.

true

To ensure lifelong physical activity participation, the person must move from extrinsic to intrinsic motivation; become self-sufficient, independent of the instructor and the setting; and develop strategies to deal with factors that threaten continued participation.

true

Trait anxiety refers to a relatively stable level of anxiety proneness, and a predisposition to respond to threats with elevated anxiety.

true

Which of the following is a disease characterized by problems associated with the hormone insulin, which is needed to get blood sugar into cells?

tupe 1 and 2 diabetes