PED 101 - Final
According to the Health Promotion Peer Educators, where are confidential places/resources that a UNCW student can go if they would like to talk to someone about a sexual assault
(All of the above) CARE& Health Promotion; Student Health Center & CARE; Counseling Center & University Police Department
STI's are spread through
(All of the answers are correct) anal sex, unprotected intercourse, oral sex
In the United States, approximately _____ people are currently infected with HIV/AIDS
1.1 million
The daily protein requirement for an athlete is approximately
1.6 grams per kilogram of body weight
When stretching, you should hold each stretch for at least
10 seconds
With training, you can typically improve your VO2max by
15 to 20%
Omega-6 fatty acids have double-bonded carbons at _____ sites
2
If your flexibility is within "normal" levels and you simply want to maintain that level, how many days a week should you do your stretching exercises
2 days
According to the physical activity pyramid, individuals should work on muscular fitness
2 days per week
Jim has been jogging for 20 minutes per session and is now ready to increase his program. According to the 10 percent rule, Jim should increase his workout time by no more than
2 minutes
The Daily reference Value (DRV) for fiber is _____ grams per day
25
Overweight is defined as a BMI of
25 to 29.9
Approximately _____ of all Americans report limitations due to chronic back conditions
30 percent
Approximately what percentage off all traffic fatalities in the United States in 2010 were alcohol related
31%
Sally is currently jogging 3 times per week for 30 minutes. She has become comfortable with this workout and now wants to start to increase her workout time. Using the principle of progression, Sally should increase her time to approximately _______ minutes
33
Stationary cycling at a moderate level would be equivalent to approximately _____ METS
4
The human heart consist of _____ chambers
4
What percentage of Americans engages in no exercise, sports, of other physical activity at all during leisure time
40%
What percentage of adults in the United States are physically inactive
43%
When following a resistance-trading program, it is important to let each muscle group rest for _____ before taxing it agin with resistance exercise
48 hours
An alcohol that is 100 proof contains _____ alcohol
50%
Approximately what percentage of college students report having consumed alcohol in the last 30 days
62%
The average life expectancy at birth for males is which of the following
75.6
In the United Staes the average life expectancy for a female is
80.6
The American Cancer Society estimates that smoking causes approximately _____ of all lung cancer cases
87%
Of the 20 different types of amino acids, _____ are considered essential
9
Underweight is defined as a BMI of
<18.5
A measure of the amount of chemical energy that a food provides is known as
A calorie
Which of the following would typically have the highest connect ration of alcohol
A cocktail with 1 oz. of alcohol
Stress can be described as
A disturbed emotional state caused by an event or circumstance
College students typically come to school with predicting preferences based on insufficient nutritional knowledge. A common example of these preferences would include
A high-protein foods
"Hookah" refers to
A pipe that draws smoke from burning substances through water
Which of the following activities would be primarily fueled by anaerobic energy systems
A sprint down a football field
A set of physical or emotional reactions following a stressful event or circumstance is
A stress response
An event of circumstance to which the body tried to adapt is
A stressor
Who is most likely to eat intuitively
A toddler who has access to a variety of foods, but is not pressured to eat them
The hormone secreted by the pituitary gland in response to stress is
ACTH
The cellular form of energy is known as
ATP
The best method for burning calories is
Aerobic exercise involving large muscles
Training that involves continuous activity sustained for 20 or more minutes is known as
Aerobic training
The continent with the most reported cases of HIV/AIDS is
Africa
The simultaneous changes that occur in the body to maintain homeostasis are called
Allostasis
The long-term wear and tear on the body caused by the body's prolonged attempt to maintain equilibrium is known as
Allostatic load
One of the key propositions of the 2010 Patient Protection and Affordable Care act
Allows parents to keep young adults on their policies through age 26
_____ is a component of spiritual wellness
Altruism
Which of the following statements is true regarding health care in the United States
Americans spent 2.7 trillion dollars on health care in 2011
Resistance training intensity is usually measured by the
Amount of weight lifted
Effects of nicotine exposure include
An aroused alert mental state
An eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is known as
Anorexia nervous
Chlamydia is treated with
Antibiotic medications
Blood is pumped out of the heart to the brain and body via the
Aorta
Submaximal tests are typically used to assess fitness because they
Are safer than maximal tests
The two major types of blood vessels are
Arteries and veins
A range of diseases in which the joints become inflamed and painful is known as
Arthritis
Jake has gained 10 lbs in the last five years due to inactivity and is beginning to notice significant stiffness in his joints. His problem may be related to the fact that his weight gain has significantly increased his risk of
Arthritis
Stretching exercise should be preformed
At the end of the specific warm-up
People who stop resistance training will see their muscles revert top retraining strength and size, a condition known as
Atrophy
Stretching characterized by bouncing or jerky movements is known as ______ stretching
Ballistic
An organized, deliberate effort to alter or replace a habit or activity is known as
Behavior change
An eating disorder characterized by out of control eating without pouring is known as
Binge eating disorder
A state of stress-induced physical and mental exhaustion is known as
Burnout
Small fluid-filled sacks that lubricate the movement of muscles over muscle or bone are called
Bursae
What should you do if you suspect a friend has alcohol poisoning
Call 911 and/or campus police as 962-2222
Which STI is known as a yeast infection
Candidiasis
Of all of the toxic chemicals in tobacco smoke, _____ is 800 times higher than the level considered to be safe by the US Environmental Protection Agency
Carbon monoxide
Which of the following characteristics is the best evidence of a qualified personal trainer
Certified by a nationally recognized organization
The HPV vaccine works to prevent
Cervical cancer
Which mineral assists with the breakdown of glucose
Chromium
Small hairlike projections in the respiratory tract that filter out unwanted particles are called
Cilia
A condition in which the liver cells are damaged and scar tissue develops is known Asa
Cirrhosis
An excessive preoccupation with a behavior and overwhelming need to perform it is defined as
Compulsion
A muscle contraction with overall muscle shortening is
Concentric
Foods that typically make you feel full and satisfied longer
Consist of higher amounts of fiber
Going for a walk instead of eating dessert is an example of
Countering
Substituting a healthy behavior for an unhealthy behavior is known as what
Countering
Training that alternates exercise modes within a given program is
Cross-training
Exercise is a subset of physical activity that is
Done specifically to achieve or maintain fitness
Which of these is the best source of soluble fiber
Dried beans
Which of the following factors increases the rates at which your body will absorb alcohol
Drinking a carbonated alcoholic beverage
Using a drug for a purpose for which it was not intended is known as
Drug misuse
Sue derives satisfaction and self-esteem from her job, so she is experiencing a high level of _____ wellness
Emotional
A chronic disease related to smoking in which the alveoli become damaged, and the exchange of oxygen and carbon dioxide in the lungs decreases, is known as
Emphysema
The relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity is known as
Energy balance
Recycling and using public transportation are examples of _____ wellness
Environmental
Diane recently quit smoking and started a support group for former smokers. As a result of these actions, she has improved which dimension of wellness
Environmental, physical, social, spiritual, and financial
Physiological damage, reduced immunity, and increased susceptibility to physical or mental illness are characteristics of which stage of general adaptation syndrome
Exhaustion
Which of the following best describes ploy metric exercise
Explosive exercises that mimic quick movements needed in many sports
If gonorrhea is transmitted from an inflicts mother to her newborn bay, it can cause _____ in the newborn
Eye infection
Countering involves restructuring the environment to avoid temptations
Fales
"Low-fat" cookies made with vegetable shortening are generally healthy foods
False
A faster time and lower heart rate on a one-mile walk test would indicate a lower VO2max
False
A hepatitis B vaccine can treat existing hepatitis B infections
False
A person's need for water remains fairly constant regardless of diet and exercise
False
According to current research, the more money a person makes, the more likely he or she is to be overweight
False
Americans today are consume 1,000 more calories daily than they did in 1970
False
Anaerobic exercise is the best calorie burner
False
As muscle temperature increases, flexibility decreases
False
Carbs are bad for us and can make us gain weight if we eat any of them
False
Condoms provide 100% protection from all STI's
False
Current trends indicate that weight problems are decreasing in the college population
False
During resistance training, the majority of the training adaptations occur during the workout
False
Eighty percent of the resistance to movement around a joint is accounted for by the individual soft tissue
False
From a health standpoint, body weight is more important than body fat perccentage
False
Going to a bar with a friend when you are trying to quit drinking is an example of effectively controlling your environment
False
Isotonic contractions are characterized by consistent muscle length
False
Low self-efficacy can help us handle stress more effectively
False
Men are diagnosed with clay idea three time more often than woemn
False
Motivation to lose weight is best if it is primarily focused on short-term goals
False
Nutritional supplements are required for optimal muscle growth and strength gains
False
Overweight job applicants are hired at the same rate as normal-weight applicants
False
People who stop exercising lose fitness gains at the same rate they gained them
False
Short-term stress generally depresses the immune system
False
Slow-twitch muscle fibers are oxygen dependent and fatigue quickly
False
Studies have shown that regular physical activity is ineffective at lowering the risk of cancer
False
The exercise-to-rest transition during the cool-down should last at least 20 minutes
False
The second most common bacterial STI in the United States is syphilis
False
Time should not be specified in goals
False
You live in a part of the country where it rains much of the time, which keeps you from being able to go for a nice run outside. The rain is an example of a personal barrier to physical activity
False
Your resting heart rate increases as your cardio respiratory system becomes more conditioned
False
Basal metabolic rate is decreased by increased
Fat mass
When practicing progressive muscle relation, which part of the body should you start with
Feet
Which of the following food choices would be considered the least healthy in terms of fat content
Fettuccine Alfredo
Weight loss regimens that focus on portion size and make allowances for daily routine, appetite, and food availability are known as _____ diets
Flexible
The times per week that an activity is performed is known as
Frequency
People with low vitamin intakes tend to not eat enough
Fruits
When CD4 levels fall below 200 per cubic milliliter of blood, a person is considered to have
Full-blown AIDS
To counter the lack of motivation, you should choose exercise that is
Fun and convenient
Which of the following is a function of skeletal muscle
Generates body heat
Human papillomavirus causes
Genital worts
Which lifestyle factor is related to weight gain
Getting less than 6 hours of sleep
Which of the following is a component of emotional wellness
Good self-esteem
Which virus is generally associated with cold sores
HSV-1
Epinephrine and norepinephrine secreted ruling the stress response target cells within the
Heart
Physical inactivity contributes to which of the following health conditions
Heart diesease
A protein that transports oxygen in blood is which of the following
Hemoglobin
Which STI can cause debilitating and potentially fatal liver damage
Hepatitis B
An example of an opiate drug is
Heroin
According to the Health Promotion Peer Educatos, what are four NON-curable STD's
Herpes, HPV, Hepatitis B, HIV
Muscles that tend o be tight in most people because of extended sitting are known as _____ muscles
Hip flexor
Exercise intensity is most closely related to
How hard you exercise
Excess hydration, or water intoxication, is clinically known as
Hyponatremia
The region of the brain that releases hormones that first trigger the stress response is called the
Hypothalamus
Which of the following is the best specific, time-oriented goal for exercise
I'll run 3 miles in 30 minutes by mid-July
An example of hypnosis would be
Implanting a suggestion to lessen one's phobia of snakes
Hypokinetic diseases are defined as diseases caused by
Inactivity
Aerobic exercise training has been shown to
Increase plasma
Jim and Steve have been working out together for 3 months. Although they have been doing the same workout, Steve has shown faster improvement. This difference in their responses to exercise illustrates the principle of
Individuality
Training that alternates periods of high-intensity exercise with period of low intensity exercise or rest I known as
Interval training
Round spongy pads that act as shock absorbers in the spine are known as
Intervertebral disks
Which mineral is component of hemoglobin
Iron
Shelley is happy with her current body weight and wants to maintain it. To do this, she needs to be in
Isocaloric balance
The most common type of muscle contraction encountered with most exercises is _____, meaning the contraction proceeds at a consistent muscle tension while the body part moves through its range of motion
Isotonic
_____ is a beneficial tool for monitoring, recording, and measuring progress on a behavior change
Journaling
The "bad cholesterol" which leads to plaque deposits in blood vessels, is known as
LDL
Actions that can be performed daily by beginning exercise are
Lifestyle physical activities
A common symptom of alcoholics is
Loss of control
Anemia results in
Low blood oxygen levels
The lower report story tract consists of
Lower trachea, bronchi, bronchioles
Successful weight loss can be best accomplished by
Making small dietary changes over time
Which of the following is true of quitting smoking
Many ex-smokers say they have more energy, better sleep, and feel more alert
The "M" ins the "SMART" system for setting goals stands for which of the following
Measurable
The root cause of delayed onset muscle soreness is
Micro damage to muscles
Micronutrients that enable our nerves to transmit impulses are known as
Minerals
Biofeedback involves
Monitoring physical stress responses
Which factor is the reason why teens and young adults are more likely to contract an STI than older adults
More likely to have multiple partners
Which of the following statement regarding the use of condoms is true
Most condom failure is due to inconsistent use
If you understand your _____, you can plan activities in a way that makes you more likely to stick with the program
Motivations
HSV-1 can produce sore in or around the
Mouth, penis, and vulva
Lean body tissue consists of
Muscle, bone, and fluids
After 8 weeks on a resistance-training program, Nathan notices he can snowboard for a longer period of time before tiring. This is due to improved
Muscular endurance
Misalignment of the spine leading to lower back pain can be caused by
Muscular imbalances
A stretching technique that reduces muscle adhesions and loosens soft tissues before activity is
Myofascial release
A major psychoactive drug substance in tobacco is
Nicotine
Most people with chlamydia have
No symptoms
Chemical compounds that supply the energy and raw materials we need to survive are known as
Nutrients
Muscular fitness is defined as the ability
Of the musculoskeletal system to perform daily activities without undue fatigue
An oil high in monounsaturated fatty acid is
Olive oil
A disease associated with low calcium intake is known as
Osteoporosis
The principles of rest and recovery is aimed at preventing
Overtraining
An infection of the female reproductive tract that can result from an untreated sexually transmitted infection is known as
Pelvic inflammatory disease
A subjective assessment of exercise intensity is
Perceived exertion
Men over 45 and women over 55 should obtain _____ before beginning an exercise program
Permission from their doctor
Addiction is defined ass
Persistent, compulsive dependence on a behavior or substance
Psychologically hardy people are characterized by
Personal control
Which of the following can make condoms lose of to 90% of their strength
Petroleum jelly
Research has shown that _____ decreases a person's risk for chronic disease
Physical activity
A common overuse injury is
Plantar fasciitis
Starches and other complex carbohydrates are also called
Polysaccharides
An acute stress disorder caused by experiencing an extremely traumatic event is
Post-traumatic stress disorder
In severe cases, an individual's response to stress may develop into
Post-traumatic stress disorder
Lifting for _____ stressed the nervous system to act quickly and the tendons, ligaments, and joint structures to become more stable
Power
The stage of the transtheoretical model in which a person does not acknowledge a need to change a behavior is
Precontemplation
People who have though about what they might do to change a behavior and are within a month or som of taking action are in which stage of behavior change
Preparation
Anabolic steroids are primarily used in attempt to
Promote muscle growth and stength
A measure of the percentage of alcohol or strength of an alcoholic drink is known as what
Proof
The most important aspect of footwear is
Proper fit
Regular resistance training
Protects the body from injuries
What nutrient makes up antibodies that protect us from disease, assists with building and repair of bone and skin, and helps to transport oxygen
Protein
Substances that form the major structural components of the body are known as
Proteins
An active chemical in certain mushrooms that causes hallucinogenic effect is
Psilocybin
The relationship between the mind's response to stress and the immune system's ability to function is collectively known as
Psychoneuroimmunology
Which of the following is an example of calisthenics exercise
Pull-ups
The wave of blood that can be felt moving through the arteries when the heart contracts is
Pulse
Which of the following is a role of sodium in the body
Regulate the water contents of blood and body fluids
When performing range-of-motion exercises, your movements should be ______ and _____
Relaxed; controlled
Which of the following occurs as a result of the flight-to-fight response
Reparation increases
The general adaption syndrome describes how the body
Responds to stress when homeostasis is disrupted
The principle that states that training levels will decrease towards initial levels when training is stopped is known as
Reversibility
A tranquilizer sometimes known as the "date rape" drug is called
Rohypnol
Patella-femoral pain syndrome is also known as
Runners knee
Loss of muscle mass and strength with aging is called
Sarcopenia
A signal of fullness from the body is known as
Satiety
Fats that are solid at room temperature are
Saturated
The degree to which a person believes in here or her ability to achieve a goal is known as
Self-efficacy
Which of the following coping mechanisms is most important in determining how you experience stress
Self-efficacy
Unprotected sex is best defined as
Sexual intercourse without the use of a condom or other method of STI protection
Where can you buy safe Ride tickets on campus?
Sharky's Game Room and Box Office in Fisher Student Center
Chronic pain in the front of the lower leg is known as
Shin splints
Problems associated with long term use of alcohol include
Shrinkage of brain size and weight
The smoke emitted from the burning end of a cigarette is termed
Sidestream smoke
Being significantly underweight can be related to
Smoking
The ability to have satisfying interpersonal relationships is which of the following
Social wellness
Which drug is used legitimately as an anesthetic in hospitals and veterinary clinics but is cookies, dried, and sold on the streets as a hallucinogen
Special K (ketamine)
The principle that only the body systems worked during training will show adaptations is know as
Specificity
The ability to preform a movement in a short period of time is
Speed
A good source of complex carbohydrates includes
Squash
Thee _____ phase of cardio respiratory program is a period of adjustment to your weekly outline that lasts from 2 to 4 weeks
Start-up
The simplest method of stretching for people who are just starting a stretching program is _____ stretching
Static
During the specific cool-down, you should
Stretch the muscle groups worked during the activity
With training, resting heart rate decreases. This is primarily the result of an increase in
Stroke volume
Healthy life expectancy is calculated by
Subtracting years of disability or illness from overly life expectancy
Which of the following activities should burn the highest amount of calories per minute
Swimming
Which STI can cause blindness, nervous system damage, paralysis, and dementia
Syphilis
Which organ(s) secrete(s) cortisol in response to stress
The adrenal glands
A dose-response relationship states that the amount of adaptation you can expect from exercise directly relates to
The amount of overload incorporated into the program
Which of the following characterizes the resistance stage of the general adaptation syndrome
The body establishes a new level of homeostasis
A series of bones that connects the upper body and lower body skeleton is called
The spinal column
Which of the following statements regarding syphilis is true
The steepest incline has been among young homosexual and bisexual men
Muscular endurance is defined as the ability
To contract a muscle repeatedly over an extended period of time
Which would be the best way for someone to start a sustainable exercise regimen
To participate in physical activities they enjoy doing, and focus on short-term results like improved energy and sleep
Which of the following sexually transmitted infections is caused by a protazoan
Trichomoniasis
The fatty acid in most foods and in the body occurs in the form of
Triglycerides
A stressor can be physical or emototional
True
Acute iron toxicity is the leading cause of accidental poisoning in small children in the United States
True
Age-related muscle loss can be slowed with resistance training
True
Approximately 1 million people in the United States are inflected with HIV/AIDS
True
Cardiac output increases with training
True
Circuit training may consist of resistance training, aerobic training, or a combination of both
True
Concentric contractions occur when force is developed in the muscle as the muscle is shortening
True
Differences in their personal appearances or beliefs can result in additional pressures for some college students
True
Distress can be caused by an overload of positive stressors
True
Drinking alcohol can block the absorption of calcium
True
Excess fat-solvable vitamins tend to be stored in the body
True
Having physical activity regulated by someone else is negatively associated with activity levels
True
Increased levels of body fat put an individual at risk for diabetes
True
Individuals who are in wheelchairs may use most strength-training machines that involve a seated position
True
Lack of flexibility can cause changes in posture
True
Mono saturated fatty acids contain only one saturated region
True
More than 65 million Americans are currently living with an incurable STI
True
Most "low-carb" foods are highly processed
True
Non-walkable neighborhoods with no open space for recreation have child obesity rates twice as high as neighborhoods that have those amenities
True
Pancreatic cancer is more common in smokers than non smokers
True
People who states that they don't have time for exercise may not considered exercise to be a top priority
True
Relaxation breathing increases oxygen levels in the blood
True
Sixty-eight percent of Americans have fat-to-lean ration above recommended ranges
True
The American College of Sport Medicine recommends 1-3 she's per resistance exercise for beginners
True
The Mediterranean Diet encourages people to use olive oil liberally in cooking and at the table
True
The best time to shop for new exercise shoes is after a workout or at the end of the day, when your feet are the biggest
True
The majority of college students are dissatisfied with with body shape and size
True
The more strongly you state an interaction to change a wellness habit, either verbally or on paper, the more likely you will succeed
True
U.S. College students are typically in better shape than the general population
True
Muscles that are often weak in people who are sedentary or overweight are known as _____ muscles
Trunk flexor
Your friend is thinking about trying a fad diet to lose weight. Given the information in this chapter on problems associated with fad diets, you can inform her that
Unless she changes her eating habits permanently, she will regain the weight
Infections of the urethra or bladder caused by micro organisms are known as
Urinary tract infections
Which method is best fore tracking your progress with weight training
Use a weight training log to record your progress
People under stress often
Use sugar to alter energy levels
The lower chamber of the heart are called
Ventricles
When a person pictures himself succeeding in achieving a goal he is using
Visualization
Deficiency of what vitamin causes rickets in children
Vitamin D
A deficiency of what vitamin is linked to development of fybrocystic breast disease
Vitamin E
Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as
Vitamins
Muscular strength is often measured by determining the maximum
Weight a person can lift one time
A client with arthritis asks whether weight training would be safe and beneficial for him. How should you respond
Weight training can decrease pain and increase mobility in those with arthritis
When planning your fitness program, which of the following is the best question to ask yourself
What motivates me?
Which of the following is an action you can take to develop better mental skills for stress management
Worrying constructively
A practice that involves mental focus and physical effort while performing a variety of postures, or asanas, is called
Yoga
A se of breathing and stretching exercises based on ancient Indian practices is termed
Yoga
You are more likely to remain healthy throughout your life if
Your body's fat deposits tend to occur around hips and thighs
The most important factor to keep in mind when losing weight is
Your overall percentage of body fat
_____ is a prescription drug used to help break nicotine addiction
Zyban