HPEX 310 Test 3 Study Guide

How long should a meditation session be in order to help reduce stress levels?

15 to 20 minutes

What is the recommended minimum level of moderate-intensity aerobic exercise to reduce the risk of CHD?

150 minutes per week

Approximately ________ of all physician visits are for stress-related illnesses.

75% to 90%

Jill is extremely stressed about her final exam coming up in three weeks. To avoid the anxiety, Jill plans ahead in order to avoid anxiety and stress. Which personality type is Jill likely to be?

A

To avoid injury, it is recommended that you increase your exercise intensity by no more than ________.

- 10% over a two-week period

Individuals with Type ________ behaviors are prone to worry, anxiety, and discomfort when interacting with others.

D

What is considered optimal levels for LDL and HDL?

LDL: less than 100 HDL: more than 60

Which of the following is not a common sign of a heart attack? - pressure or pain in the chest - pain in the shoulder, neck, or arm - chills and fever - nausea

chills and fever

Systolic blood pressure is when the heart ________.

contracts

When the vessels that supply the heart are blocked due to plaque, the condition is termed ________.

coronary heart disease

Which of the following is a hormone released as part of the stress response?

cortisol

Which area of fat storage in the body is associated with an increased risk of CHD?

abdomen

Which of the following major risk factors for cardiovascular disease cannot be modified by behavior? - age - smoking - physical inactivity - hypertension

age

A series of irregular heartbeats is known as ________.

arrhythmia

A disease that results from elevated blood sugar levels is known as ________.

diabetes

Which of the following is not considered a cardiovascular disease? - diabetes - stroke - hypertension - arteriosclerosis

diabetes

________ is a disease that increases a person's risk of cardiovascular disease.

diabetes mellitus

People with Type B behavior pattern are generally ________.

easygoing

Cryokinetics is a rehabilitative technique based on ________.

ice application

Visualization is also known as ________.

imagery

What is the percentage of adults of the age of 20 that have a blood cholesterol level above 240 mg/dL?

12%

A total blood cholesterol concentration of less than ________ mg/dL indicates a low risk of developing CHD.

200

What percentage of students reported being a victim of cyberbullying?

22%

The risk of death from coronary heart disease decreases as total physical activity energy expenditure increases from 500 to ________ kilocalories per week.

3500

What is the percentage of individuals that said that they had witnessed someone being bullied by another student?

42%

most people who have strokes are over the age of:

55

What is arteriosclerosis?

narrowing of the arteries

a diet that restricts _____ and cholesterol is recommended for prevention of heart disease

saturated fats

A factor that produces stress is called a ________.

stressor

________ results in the death of brain cells.

stroke

The ________ is responsible for activating the stress response.

sympathetic branch of the autonomic nervous system

What is not true regarding hypertension? - symptoms are not always noticed in some people - symptoms are noticeable in everyone - hypertension can go undetected without medical checkups - hypertension may be a result of controllable behaviors

symptoms are noticeable in everyone

Which of the following is true regarding Type II Diabetes and CHD? - those diagnosed with diabetes have some form of CVD - diabetes does not have much of an effect on CVD - diabetes is not a risk factor for CVD - diabetes is secondary risk factor for CVD

those diagnosed with diabetes have some form of CVD

The American Heart Association estimates that approximately one in ________ people suffers from hypertension.

three

What is the amount of sleep needed by most adults to maintain health?

7 to 9 hours per night

What is the percentage of adults over the age of 65 that will die of CHD?

80%

Individuals with Type ________ personalities are usually impatient, competitive, aggressive, and highly motivated.

A

Which US population group has the highest risk of hypertension?

African Americans

Which type of vitamin is required to help the body eliminate homocysteine (a contributor to atherosclerosis) from the body?

B

Which blood test is used to identify chronic inflammation in the body that indicates an increased risk for cardiovascular disease?

C-reactive protein

Which of the following dietary plans is considered one that will help to prevent and lower hypertension? - CASH - MASH - DASH - RASH

DASH

Which of the following is known as "good cholesterol"?

HDL

Which personality type is associated with an increased risk for heart disease?

D

Delayed-onset muscle soreness (DOMS) can be prevented by doing which of the following? - Refrain from exercise that is too strenuous or prolonged - only exercise when you feel at your very best - maintain a good diet - only perform strenuous exercise when you get eight hours of sleep per night

Refrain from exercise that is too strenuous or prolonged

Sam is extremely stressed about a project that is due in three weeks. Which of the following is the best way to manage Sam's stress regarding this project?

Sam should schedule days to work on his project in advance to avoid last-minute problems.

All of the following are important to be mindful of while exercising in humid conditions except ________. - start slow - monitor heart rate - wear appropriate clothing - drink water only during exercise

drink water only during exercise

According to Selye, the body is most susceptible to disease during the ________ of the general adaptation syndrome.

exhaustion stage

All of the following things should be done when bullying takes place except ________. - break the silence - be familiar with campus police/security - victims should talk with someone they trust - friends of victims should not intervene

friends of victims should not intervene

Chest pain due to a reduction in blood flow to the heart is called ________.

angina pectoris

All of the following techniques are strategies used to help reduce the likelihood of acute mountain sickness except which of the following? - ascend rapidly - ascend at a slow pace - sleep at the lowest elevation possible - increase altitude by only 1000 feet per day

ascend rapidly

Fat distribution is a very important contributor for health risk factors. Waist-to-hip ratio is one that may help determine a health risk. Which of the following ratios may indicate a significant risk for developing CHD in men and women?

greater than 1.0 for men and 0.8 for women

Which of the following activities does not promote spiritual wellness? - high-intensity activity - prayer - meditation - enjoying nature

high intensity activity

Alejandro had his cholesterol checked recently. His results showed a total blood cholesterol concentration of 260 mg/dL. Based on these results, what is his risk of developing coronary heart disease (CHD)?

high risk

Stroke is due to a blockage of ________.

blood flow to the brain

A loss of physical, emotional, and mental energy that can lead to illness and emotional exhaustion is a phenomenon called ________.

burnout

________ is known as "the silent killer."

hypertension

All of the following are examples of bullying except for ________. - threatening text messages - rumors being spread - photos being shared via social media - a joke being shared with friends

a joke being shared with friends

Which of the following characteristics are most associated with stress fractures? - a person with high arches - a person with low arches - a person with extreme flexibility - a person who maintains a steady exercise plan

a person with high arches

Which of the following is true regrading cigarette smoking and how it can affect your risk for CVD? - nicotine increases heart rate and blood pressure - smoking increases the stickiness of blood platelets - nicotine influences heart rhythms - all of the above

all of the above

The body's ability to change and adapt to stressful situations is known as ________.

allostasis

An ongoing level of stress that results in the body not being able to respond appropriately to stress is known as ________.

allostatic load

If you experience heart attack symptoms for two minutes or more, what should you do?

call 911 or local emergency medical service

Which of the following statements is true concerning bullying? - college women may bully in order to climb the social ladder - usually, college students tell someone when they are bullied - there are usually no major health issues that result after bullying takes place - males do not bully as much as females

college women may bully in order to climb the social ladder

Which of the following hormones is responsible for aiding in glucose formation and breaking down fat for energy? - cortisol - epinephrine - norepinephrine - adrenaline

cortisol

Which of the following behaviors would best help reduce the likelihood of developing a major risk factor for CHD? - increase physical activity and maintain healthy body weight - decrease alcohol consumption and stress only - increase healthy diet behaviors, decrease alcohol consumption, and decrease stress

increase healthy diet behaviors, decrease alcohol consumption, and decrease stress

Which of the following is true regarding secondhand smoking and CHD? - it does not increase the risk for cancer - it increases the risk for lung disease and CVD - it does not have a direct link to CVD - it increases the risk for CVD only if you live with a smoker

it increases the risk for lung disease and CVD

Patellofemoral pain syndrome is a ________ problem caused by overuse, obesity, or trauma.

knee

The best strategy for dressing to exercise in the cold is to wear ________.

layers of clothing

All of the hormones below are released by the body during the stress response except ________. - leptin - epinephrine - cortisol - norepinephrine

leptin

Which of the following is not considered one of the four most common diseases that can impair normal cardiovascular functioning? - lipedema - coronary heart disease - arteriosclerosis - hypertension

lipedema

A potential negative effect of stress is ________.

lowered disease resistance

In order to have a successful meditation experience, you should include all of the following guidelines except for ________. - sitting in a quiet place - using mantras - meditating for less than five minutes - using mantras repeatedly

meditating for less than five minutes

Currently, Americans consume more sodium than is necessary for normal body functioning. How much sodium is being consumed by Americans on a normal basis?

more than 5000 mg per day

Which of the following set of guidelines is used to reduce stress? - muscle relaxation, light- to moderate-intensity exercise, and meditation - meditation, relaxation, and moderate- to high-intensity exercise - meditation, imagery, and moderate- to high-intensity exercise - deep breathing and high-intensity and vigorous exercise

muscle relaxation, light-to moderate-intensity exercise, and meditation

Counterproductive behavior involves turning to alcohol, drugs, or ________ to reduce stress temporarily.

nicotine

CPR is the first aid technique for ________.

no breathing or heartbeat

Suggested fabrics for the middle layer of clothing in cold temperatures include all of the following except ________. - plartec - thermax - fleece - none of the above

none of the above

Which of the following is the most frequent cause of stress seen among college students?

over-commitment

Patellofemoral pain syndrome can be caused by ________.

poorly aligned quadriceps muscles

________ is a stress-reduction technique that involves contracting and relaxing muscle groups one at a time.

progressive relaxation

The fight-or-flight response includes several physiological reactions that help the body prepare for which of the following? - real threats only - real and perceived threats - perceived threats only - only people who are anxious experience the fight-or-flight response

real and perceived threats

What are two key steps to take to reduce stress?

reducing sources of stress and using relaxation techniques

Which of the following plays a major role in preventing back pain? - regular exercise - gradual weight gain - genetics - ballistic stretching

regular exercise

All of the following types of exercise are recommended for reducing stress except ________. - light to moderate aerobic training - rigorous strength training - yoga - pilates

rigorous strength training

In order to avoid cartilage damage, which of these exercises should you refrain from doing?

running

Which of the following factors is considered to be a major risk factor for heart disease? - smoking - alcohol consumption - work-related stress - a low-fat diet

smoking

A healthy diet that reduces ________ intake can help lower blood pressure.

sodium

Jesse has recently been diagnosed with moderately high blood pressure. His doctor suggests that he first try to modify some behaviors instead of beginning blood pressure medication right away. Which is the best change Jesse can make to start to reduce his blood pressure?

stop eating fast food for lunch

A state of physical and mental tension in response to an actual or perceived threat or challenge is ________.

stress

Which of the following is considered a secondary risk factor for CVD that can be controlled? - tobacco use - diabetes - stress - obesity

stress

Which of the following are considered contributory risk factors for CHD? - smoking and overconsumption of alcohol - stress and overconsumption of alcohol - age and genetics - diet and genetics

stress and overconsumption of alcohol

Within ________ years of quitting smoking, the risk of death from CHD is reduced to a level equal to that of a person who has never smoked.

ten

Regular endurance exercise is considered the key to reduce the likelihood of CVD. What is considered the best frequency for exercise to reduce this risk?

three or more times per week

Human body temperature is regulated to remain close to ________.

98.6°F (37°C)

The fight-or-flight response occurs during which stage of the general adaptation syndrome?

alarm stage

Common stressors include which of the following? - finances - relationships - academics - all of the above

all of the above

Which of the following concepts is related to how a person reacts to stressful situations? - past experiences - personality type - gender - all of the above

all of the above

Which of the following factors can increase your risk of hypertension? - lack of exercise - a salty diet - obesity - all of the above

all of the above

Which of the following statements is the most accurate for preventing the onset of back pain? - avoid ballistic stretching - use passive stretching occasionally - use ballistic stretching only when the muscles are warm - use ballistic and passive stretching techniques to strengthen the back

avoid ballistic stretching

Which of the following behaviors is considered the primary key to avoiding excessive sodium intake?

avoiding processed foods and fast food