Health Dynamics Quiz
There are ___ amino acids that serve out bodies. They can be categorized as "essential" and "non-essential"
22
David Goggins complete how many hell weeks?
3
According to Matt Walker, getting less than 8 hours of sleep reduced the ability of the brain to make new memories among a group of study participants by what percent?
40
According to Dr. Mike Evans, authors of a large study discovered that regular exercise reduced anxiety by ___%
48
Carbohydrates provide about ___% of our energy requirements?
50
True or False: BAC stands for blood alcohol consumption
False
A partner stretch that involves periods of stretching and contracting the muscles
PNF
The female athlete triad is now known as ___ because it is no longer unique to only females
RED-S
True or False: Dr. Stamler's recommendation to consume less FAT, led to people consuming greater amounts of sugar
True
True or False: research indicates that fiber can help reduce the risk of colon cancer
True
True or False: sadness and anxiety are often in response to an external event
True
True or False: short term stress boosts the immune system and long-term stress suppresses the immune system
True
Which of the following is a cognitive symptom of depression?
impaired concentration
This stage of Maslow's Hierarchy of Needs describes the need for air, water, food, rest, and health
physiological needs
Which of the following is a general indicator that you might need to seek some help with your mental health:
-Your problems persist despite related attempts to correct -Others are noticing -Substance abuse
Dr. Rider used positive visualization to help him complete what race?
100 mile race
Dr. Rider talked about the current aerobic physical activity guidelines. These state a person should get how many minutes of moderate aerobic exercise per weeK?
150min/week
Gains in flexibility could take upwards of ___ months?
2
The ACSM recommend people get a minimum of ___ days of strength training done each week
2
There is a __% increase in heart attacks the day following day light savings time (in the spring)
24
Craig Ferguson was how old when he quit drinking?
29
Compulsive behavior that is both rewarding and reinforcing
Addictive Behavior
What is the name of the mindfulness practitioner interviewed for 60 minutes?
John Kabat Zinn
Dr. Rider has pain in his Achilles because of a lack of flexibility in his ___ and weak ___ muscles
Calf/Glute
The ability of the body to perform prolonged, large-muscle dynamic exercise at moderate to high intensity
Cardiorespiratory/ Aerobic Fitness
Obesity is a major risk factor for which of the following?
Cardiovascular disease, hypertension, and stroke
Intending to make a change within 6 months describes which state of change?
Contemplation
Vitamin ___ is part of the team in the body that is involved with formation, repair, and maintenance of bone tissue
D
True or False: "high knees" and lunges are an examples of a static stretching exercise routine
False
True or False: 200-age formula used to estimate your maximal heart rate
False
True or False: According to Dr. Mike Evans, being an obese but active individual is no different than being obese and sedentary
False
True or False: Game Changers is a documentary promoting a high fat and low carb diet
False
True or False: Improvements in flexibility are typically seen much sooner than improvements in cardio or strength
False
True or False: Protein is the main source of energy for red blood cells and most parts of the brain
False
True or False: according to Dr. Hew-Bulter, we should consume 3-4 glasses of water per day
False
True or False: according to Dr. Mike Evans, the greatest thing you can do for your health is spend 60 minutes per day exercising/being active
False
True or False: according to Matt Walker, sleeping pills are a tool that produce naturalistic sleep
False
True or False: according to your textbook, plant foods should serve as the foundation of your diet
False
True or False: as long as an appropriate heart rate is reached, weight training is a highly effective form of aerobic training
False
True or False: concentric contractions cause more muscle damage than eccentric contractions and results in greater DOMS
False
True or False: depression and sadness are synonymous
False
True or False: four drinks in a row within 2 hours is "binge drinking" for men
False
True or False: maintaining a healthy has no impact on lower back pain
False
True or False: muscles soreness is caused by a buildup of lactic acid lingering on the muscles
False
True or False: muscles strength and muscle endurance are the same thing
False
True or False: research indicates that diets usually result in long lasting weight loss
False
True or False: social media engagement provides the same social connection as face to face contact with close friends and family
False
True or False: the autonomic nervous system is the portion of the nervous system you have control over
False
True or False: to improve your health you must exercise vigorously for 50 minutes each day of the week
False
True or False: walking up a flight of stairs will result in greater soreness compared to walking down a flight of stairs
False
True or False: wellness means being happy all the time and never experiencing negative emotions
False
True or false: alcohol is a 'priority fuel' meaning it will be metabolized second only to fat in the body
False
True or false: the best sources of vitamin C are bananas, orange juice, and many dried fruits
False
High trans fat and saturated fat intake is a nutritional risk factor for which of the following?
Heart Disease and Stroke
High trans fat and saturated fat intake is a nutritional risk factor for which of the following?
Heart disease and stroke
Where can you turn if you are experiencing mental/emotional distress?
Hope Health Center, CAPS, and Residental Life Staff
What is the risk of drinking too much water?
Hyponatremia
The body's reliance on a specific energy system is based on?
Intensity of the exercise and durations of the exercise
Sleep loss can negatively impact
your brain, heart, and reproductive system
According to Dr. Mike Evans, studies discovered a low dose of exercise reduces depression by ___% and increased it to ___% when the exercise dose was increased
30, 47
Current estimates classify how many adults in America as being obese?
34%
There is growing evidence that not only is metabolism increased during exercise, bit that the thermogenic effect of exercise may last from:
4-24 hours
This mental illness has the highest mortality rate
Eating Disorder
Dr. Rider state which of the following medical conditions places a person at greater risk of developing serious COVID-19 symptoms
Obesity
According to Dr. Hew-Butler, what should we follow in order to make sure we are consuming enough fluids?
Our sense of thirst
This is the primary component of every exercise program. It means placing greater load stress on the body or muscles than an individual is accustomed to
Overload
The ability to cope with stress and bounce back from adversity is the definition of:
Resilience
RMR stands for..
Resting Metabolic Rate
Tristan Harris compares cell phones to what device?
Slot Machine
This stage of Maslows Hierarchy of Needs describes the need for being loved
Social
Lower sensitivity to a drug so that a given dose not longer exerts the usual effect and a larger dose is needed
Tolerance
Dr. Rider stated that if he ever learns _____ fats are healthy, he will walk out into lake Michigan
Trans
True or False: According to Dr. Rider, one researcher lost weight and improved his cholesterol and blood pressure eating nothing but 2000 calories worth of candy bars/day for an entire month
True
True or False: Amelia Boone struggled with an eating disorder despite having a "normal" BMI
True
True or False: Americans are consuming less fat. Now they are consuming greater amounts of sugar
True
True or False: Dr. Rider explained that chronic exercise will strength your immune system.
True
True or False: Flexibility is the range of motion around a joint or the ability to move joints freely through their full range of motion
True
True or False: In the 1950s and 60s. American were having heart attacks in record numbers
True
True or False: Regular physical activity, fitness, and exercise are critically important for the health and well being of people of all ages
True
True or False: Roger Ebert is a big proponent of AA for getting sober
True
True or False: There is an inverse relationship between cardiovascular fitness and mortality
True
True or False: a cool down following exercise is important because it keeps blood from pooling
True
True or False: according to Dr. Mike Evans, a study found that watching 6 hours of TV per day can expect to live 5 years less compared to people who don't spend time watching TV
True
True or False: according to Dr. Mike Evans, buying a dog can make you healthier
True
True or False: according to Dr. Rider macro nutrients contain calories whereas micro nutrients do not
True
True or False: according to Dr. Rider, the Mediterranean diet is considered by many to be one of the healthiest types of diets
True
True or False: according to Dr. Rider, there is evidence to suggest that many different diets can be successful in helping someone maintain a healthy weight
True
True or False: according to Dr. Sallis, the great improvement in health is when we get a couch potato to take even a small amount of a "drug called exercise". This is even better than getting an already active person to become more active
True
True or False: according to Dr. Sallis, the term blowing smoke up your butt is a medical term
True
True or False: according to Matt Walker a physiological signature of aging is that your sleep quality gets worse
True
True or False: according to Matt Walker, the hippocampus is the information inbox of your brain
True
True or False: according to Matt Walker, the shorter your sleep the shorter your life
True
True or False: according to Matt walker, because lack of sleep is linked to caner, and the world health organization has categorized nighttime shift work as a possible carcinogen
True
True or False: according to psychologist Keith Johnsgard, inactivity is an unnatural state for human beings
True
True or False: although few people die from a lack of strength, a sufficient number of people suffer from lower back problems and decreases muscle mass
True
True or False: cardiorespiratory (aerobic) fitness is the most important component of health-related fitness to develop and maintain
True
True or False: chronic alcohol use can lead to an increased risk of breast cancer
True
True or False: everyday chores become easier as one's level of strength and endurance increases
True
True or False: exercise as a weight control method maintains the lean body mass but by itself is usually very slow. Thus it should be combined with sensible change in eating habits that can be maintained for a lifetime
True
True or False: from a health-fitness perspective, the most important reason to improve flexibility is its role in the prevention of low back problems/pain
True
True or False: it is more challenging for vegans to consume complete proteins because they do not consume animal products
True
True or False: it is normal to feel pain/soreness 24-48 hours following a workout. This is known as delayed onset muscle soreness
True
True or False: lack of access to our phones and apps can cause our body to release cortisol and cause us to experience anxiety
True
True or False: many cell phone programs are designed to provoke a neurological response (dopamine hit)
True
True or False: mental wellness is more than simply the absence of problem
True
True or False: moderate physical activity has been shown to produce the greatest health benefits
True
True or False: muscle strength is the amount that you can lift, power is the amount of work performed in a given amount of time or how fast you can produce the force necessary to lift the weight
True
True or False: natural killer cells eliminated dangerous unwanted elements in our body. Only sleeping 4 hours in one night resulted in a 70% decrease in natural killer cell activity
True
True or False: nearly 90% of American have diet that need improvement
True
True or False: obesity is linked to an increased incidence of chronic disease (lifestyle disease)
True
True or False: one of the nutritional risk factors for "accidents" is alcohol
True
True or False: one of the ten habits of highly effective stress managers is being organized
True
True or False: reducing caloric intake is quicker than exercise alone for weight loss
True
True or False: sit and reach is the most commonly used test to asses someone's flexibility
True
True or False: studies indicate that when stretching follows or is part of a general warm-up it may offer protection from muscle injury?
True
True or False: the US government issued the first dietary guidelines in 1980
True
True or False: the better your aerobic fitness the better you are at burning fat as a fuel source
True
True or False: the energy use different fuels and chemical processes during exercise?
True
True or False: tolerance to stress (emotional and physical) is a benefit f exercise
True
True or False: your body needs to drop it's core temperature by 2-3 degree F to initiate sleep and stay asleep
True
True or False: your perception of an event or situation will determine your level of stress
True
Fat located around major organs. Also called intra-abdominal fat
Visceral fat
Aristotle, Plato, and Socrates all thought and lectured while performing what type of ecercise?
Walking
Current recommendations suggest we should limit
added sugar, saturated fats, and sodium
The ability of the body to deliver and utilize oxygen is called
aerobic capacity
Which stage of the general adaptation syndrome represents "fight or flight"?
alarm
Anaerobic activities...
are of short duration and do not require oxygen for energy production
An easy way to estimate if you are exercising at a moderate intensity is if you are slightly out of breath, but..
can talk without gasping for air
According to Dr. Rider, what is the secret to weight loss?
consume fewer calories than you expend
Which of the following is a behavioral symptom of depression? a. Feeling of worthlessness b. Feeling of guilt c. Thoughts of suicide d. None of the above
d. None of the above
Which of the following is a health benefit of strength training?
improved cholesterol, increased connective, tissue strength, and increased bone density
Which two body systems are responsible for generating our stress response?
nervous system and endocrine
The amount of blood the heart ejects in one beat is referred to as..
stroke volume
E+R=O stands for?
the event+ your response to the event= the outcome
True or false: a drug is any chemical substance that affects the structure or function of the body
true
Which of Dr. Rider's dogs broke their leg?
Molly
According to the CDC, how many adults report meeting the 2008 physical activity guidelines
1 out of 5
To be diagnosed with depression, symptoms need to be present for at least:
2 weeks
According to Dr. Sallis, what percent of your health is influenced by both genetics and environment
40%
Alcohol contains how many calories per gram?
7
If obesity were eliminated it would increase life expectancy by as much as ___ years
7
