PED101 "Get Fit Stay Well" Ch. 1 HW & QUIZ

transtheoretical model: precontemplation

"I have never been able to quit smoking before. It is just a part of who I am"

transtheoretical model: preperation

"I have the money for the medication to hep me stop smoking, and I also have my support group ready."

transtheoretical model: contemplation

"I have to quit smoking. It's just too dangerous for me and those around me. I'm not yet sure, though, how to do it."

Physical fitness is defined as the ability to perform sports skills with proficiency.

False

Winning the approval of someone else is a good reason to change a behavior.

False

Why is it important for goals to be specific and measurable?

Goals are more effective when they are specific and measurable.

In the maintenance stage, people work to prevent relapse into old habits.

True

Sixty-eight percent of Americans have a fat-to-lean ratio above recommended ranges.

True

The body spends 75 percent of the time in this phase, which is characterized by decreased heart rate, breathing rate, and blood pressure.

stage 3, or non-REM sleep

During which sleep phase does the body produce growth hormone to build and repair muscle?

stage 4

transtheoretical model: action

"After I formed my plan, I started taking medication, and I have been to two meetings with my support group."

transtheoretical model: maintenance

"I have been doing so well for over 7 months now, but I did smoke with my friends at the bar last night."

transtheoretical model: termination

"I never even think about smoking anymore"

wellness continuum

-a way of expressing the complexity of health by recognizing different levels of health depending on the situation at the time -a dynamic, ever changing process of trying to achieve maximum potential in each of the dimensions

dimensions of health: spiritual health

-caring about and respecting all living things -feeling a part of a greater spectrum of existence -meaning and purpose in life

dimensions of health: intellectual health

-learning from successes and mistakes -responsible decision making -healthy curiosity

dimensions of health: physical health

-performing activities of daily living -fitness and recuperative abilities -susceptibility to disease or disorders

dimensions of health: social health

-satisfying interpersonal relationships -adapting to various social situations

ACSM recommends that adults perform at least ________ minutes of moderate physical activity per week.

150

Which of the following is a good strategy for dealing with barriers to behavior change?

Anticipate barriers in advance.

The dimensions of wellness are independent of one another and not interconnected.

False

Which of the following is NOT a way to deal with a lack of motivation to eat healthy foods?

Go "cold turkey" on sweets.

Which of the following statements is true of the incidence of obesity in the United States?

It is steadily increasing.

Which of the following strategies will help you meet your specific and measurable goals?

Set short-term goals to help you meet the long-term goal.

The leading causes of death for Americans overall are heart disease and cancer.

True

The transtheoretical model divides behavioral change into chronological stages.

True

An organized, deliberate effort to alter or replace a habit or activity is known as

behavior change.

Substituting a healthy behavior for an unhealthy behavior is known as what?

countering

Going for a walk instead of eating dessert is an example of

countering.

Spiritual health is an expression of our __________.

inner self

John runs 3 miles, five days a week, because he enjoys the challenge and the way he feels afterward. John's reward for running is

intrinsic.

Finding a healthy example to follow is known as which of the following?

modeling

Attempting to double the amount of weight you can bench press in the space of a month is an example of which barrier to change?

overambitious goals

A physically fit person is best defined as someone who

performs moderate to vigorous physical activity daily without undue fatigue.

Your friend is morbidly obese. When you express your concern to him about his health, he denies that his obesity will have any effect on his health and cites the example of his father, who is also obese and apparently healthy. Which stage of behavior change is your friend in regarding his obesity?

precontemplation

People who have thought about what they might do to change a behavior and are within a month or so of taking action are in which stage of behavior change?

preparation

Which of the following is a goal of Healthy People 2020?

promote quality of life, healthy development, and healthy behaviors across all life stages

Quinn has started meditation as a way to reduce her stress and center her life. Which facet of spirituality is she working on?

purpose

Your Uncle Jim quit smoking 3 months ago, but today, in a moment of weakness, accepted and smoked a cigarette offered to him by a friend. Which stage of behavior change is he in?

relapse

A step-by-step process of making a series of small changes is known as which of the following?

shaping

The ability to have satisfying interpersonal relationships is which of the following?

social wellness

Kurt sleeps with a radio on, and he finds that he wakes up a lot during the night and is not rested in the morning. What stage of sleep can Kurt NOT get past because of the radio?

stage 2

A person believes that he may develop lung cancer if he continues to smoke. This is an example of perceived

susceptibility.

Wellness is defined as

the optimal soundness of body and mind.

To make a goal measurable, __________.

use criteria that are clear to anyone, such as specific actions or numbers, to evaluate your success

Sergio felt an overwhelming need to help when a devastating tornado destroyed his town. By volunteering, Sergio fulfilled what facet of his spiritual health?

values

dimensions of health: emotional health

-self esteem and self confidence -trust and love

dimensions of health: environmental health

-working to preserve, protect, and improve conditions in the world -protecting yourself from hazards at work and home

In the United States the average life expectancy for a female is

80.6

Having an external locus of control means that a person believes that he has control over his behavioral choices.

False

Having physical activity regulated by someone else is negatively associated with activity levels.

True

Which of the following is an example of prevention?

a vaccination

Barriers __________.

are things or people that get in the way of your behavior-changing success.

Which of the following is a component of emotional wellness?

good self-esteem

Shaping is defined as

making a series of small changes.