Choices for life: Chapter 1!

______ is a component of spiritual wellness. A) Proper nutrition B) Altruism C) Intelligence D) Physical activity

B) Altruism

The first step in making a behavior change is A) collecting data on the behavior. B) acknowledging that a problem exists. C) beginning to work on the change. D) tracking the behavior in a journal.

B) acknowledging that a problem exists.

A person with an internal locus of control A) is motivated only when encouraged by someone else. B) has a high level of self-efficacy. C) attributes relapse environmental conditions. D) is less successful in achieving a behavioral goal.

B) has a high level of self-efficacy.

The 1996 Surgeon Generalʹs report showed that most Americans are A) physically active. B) physically inactive. C) healthy. D) underweigh

B) physically inactive.

5) The stage of the transtheoretical model in which a person does not acknowledge a need to change a behavior is A) contemplation. B) pre-contemplation. C) termination. D) maintenance

B) pre-contemplation.

All the following contributing factors to premature death are within a personʹs control except A) smoking. B) poor dietary intake. C) genetic disability. D) physical inactivity

C) genetic disability

) Regular physical activity is attributed to all the following except A) reduced risk of osteoporosis. B) improved mood. C) increased levels of blood sugar. D) improved productivity

C) increased levels of blood sugar.

Physical inactivity is an attributing cause to all the following health conditions except A) cardiovascular disease. B) cancer. C) kidney disease. D) Type 2 diabetes.

C) kidney disease.

All of the following are examples of moderate physical activities except A) walking through the mall. B) raking leaves. C) running 3 miles on a treadmill. D) bowling.

C) running 3 miles on a treadmill.

Wellness is defined as A) the absence of disease. B) the highest level of fitness. C) the optimal soundness of body and mind. D) the ability to exercise without excessive strain.

C) the optimal soundness of body and mind.

When a person pictures himself succeeding in achieving a goal, he is using A) modeling. B) shaping. C) visualization. D) countering.

C) visualization.

- Recognizes there may be a problem and starts to see a need for change • Precontemplation • Contemplation • Preparation • Action • Maintenance • Termination • Relapse

Contemplation

ACSM recommends that adults perform at least ________ minutes of moderate physical activity ________ days per week. A) 20; 3 B) 60; 7 C) 25; 2-3 D) 30; 5

D) 30; 5

In the United States the average life expectancy for a female is A) 67. B) 70. C) 75. D) 80.

D) 80.

In the United States, federal health experts consider the average healthy life expectancy (the years a person can expect to live without disability or major illness) to be about 68 for males and 71 for females. T/F

T

Obesity, back pain, arthritis, and high blood pressure are all considered to be hypokinetic diseases. T/F

T

The six primary dimensions of wellness (physical, social, intellectual, emotional, spiritual, and environmental) are interrelated. T/F

T

The transtheoretical model divides behavioral change into chronological stages. T/F

T

The achievement of the highest level of health possible in physical, social, intellectual, emotional, spiritual, and environmental dimensions is known as _________ wellness physical fitness total health vitality

wellness

List the six dimensions of wellness

1.) physical 2.) intellectual 3.) spiritual 4.) Social 5.) emotional 6.) environmental

Wellness is an optimal level of health in __________ interconnected dimensions of human experience. 3 4 5 6

6

Which of the following is a specific, time oriented goal for weight loss? A) I will lose 2 pounds in the next month. B) I will lose weight this year. C) I will lose 10 lbs. D) I will actively work toward achieving a healthy weight by next year.

A) I will lose 2 pounds in the next month.

Barriers to change include all the following except A) asserting an intention to change. B) setting unattainable goals. C) a lack of a support system. D) having unrealistic expectations

A) asserting an intention to change.

Leading cause of death or most common?

Accidents

Modeling is defined as A) creating behavioral goals. B) learning how to adopt new behaviors by choosing a role model who exhibits those behaviors. C) a mental practice in which one sees himself succeeding. D) showing another person how to achieve a goal.

B) learning how to adopt new behaviors by choosing a role model who exhibits those behaviors.

Shaping is defined as A) substituting a healthy behavior for an unhealthy behavior. B) making a series of small changes. C) following a plan of action. D) controlling the environment

B) making a series of small changes.

All of the following are priorities of Healthy People 2010 except A) increasing quality years of healthy living. B) eliminating health disparities. C) improving access to quality health care. D) increasing the number of employee fitness programs.

D) increasing the number of employee fitness programs.

Research has shown that ________ decreases a personʹs risk for chronic disease. A) physical inactivity B) smoking C) high caloric intake D) physical activity

D) physical activity

All the following are examples of prevention except A) yearly mammograms for post-menopausal females. B) wearing a seat belt in a motor vehicle. C) breast self-exams. D) radiation treatment for cancer

D) radiation treatment for cancer

An appreciation of how the environment can positively or negatively affect you, and the role you play in preserving, protecting, and improving it

Environmental Wellness

SMART goals are specific, measurable, actual, reality-based, and timeless. T/F

F

The level of happiness and fulfillment experienced in your in work, including harmony with personal goals, appreciation from bosses and co-workers, and a safe workplace

Occupational Wellness

What does SMART stand for?

Specific measurable, action involved, realistic time-oriented

How does wellness differ from health? Health is a more individualized, dynamic concept than wellness. Wellness and health are equivalent. Wellness is the absence of disease. Wellness is the achievement of the highest level of health possible in physical, social, intellectual, emotional, environmental, and spiritual dimensions.

Wellness is the achievement of the highest level of health possible in physical, social, intellectual, emotional, environmental, and spiritual dimensions.

WHO

World Health Organization

Health

a complete state of being by WHO. absence of disease

When moving from the precontemplation to the contemplation stage in the transtheoretical model, it is necessary to __________. take action journaling the process start collecting data on behavior acknowledge a problem exists

acknowledge a problem exists

A formal document that clarifies the goals and steps you plan to take to change a current habit is called __________.

behavior change contract

Regular physical activity increases __________ mental function, stress and bone thinning back injury, back pain blood flow, blood sugar regulation and blood vessel function

blood flow, blood sugar regulation and blood vessel function

In what stage of the transtheoretical model do people realize they have a problem? preparation precontemplation contemplation action

contemplation

For someone who is trying to stop drinking alcohol, avoiding the bar scene is an example of __________. shaping positive reinforcement countering controlling the environment

controlling the environment

substituting an undesirable behavior for a desirable one

countering

Which dimension of wellness requires the development of self-esteem, self-confidence, and self-efficacy? intellectual social physical emotional

emotional

Being able to control your emotions and express them appropriately at the right times

emotional wellness

The ability to balance and manage financial needs and wants with your income, debts, savings, and investments

financial wellness

Most Americans die of __________ or __________ due to their tendencies to eat too much, exercise too little, and ignore wellness advice. stroke;cancer accidents; homicide cancer; diabetes heart disease; cancer

heart disease; cancer

Feeling better about yourself as a result of exercise is an example of __________. internal award visualization external reward

internal award

The transtheoretical model of behavior change delineates six stages of behavior change: precontemplation, contemplation, preparation, action, maintenance, and termination. The model shows that changing behaviors __________. happens as a singular event is most successful when initiated by a spur-of-a-the-moment decision requires various strategies based on personality types involves a gradual process of awareness, preparation and then action

involves a gradual process of awareness, preparation and then action

Which of the following risk factors for heart disease are modifiable? diet and age tobacco use and gender physical inactivity and obesity alcohol use and genetics

physical inactivity and obesity

Being able to have satisfying interpersonal relationships and maintain social connectedness

social wellness

The American College of Sports Medicine recommends that all healthy adults between the ages of 18 and 65 strive for at least __________ minutes of moderate exercise per week, or __________ minutes of vigorous exercise, or a combination of the two. 20; 60 60; 30 150; 75 60; 120

150; 75

What is "shaping"? A model of behavior change that uses mental imaging to reshape the brain's signals A way of learning behaviors by watching others perform them A stepwise process of change, designed to change one small piece of a target behavior at a time A journaling strategy

A stepwise process of change, designed to change one small piece of a target behavior at a time

The number one killer in the United States among adults of all ages is A) cardiovascular disease. B) chronic lower respiratory disease. C) cancer. D) diabetes

A) cardiovascular disease.

Recycling and using public transportation are examples of ________ wellness. A) environmental B) physical C) occupational D) social

A) environmental

A physically fit person is best defined as someone who A) has ideal body composition, flexibility, lung capacity, and muscular fitness levels. B) has optimal wellness in all dimensions. C) is a highly skilled athlete. D) performs moderate physical activity daily

A) has ideal body composition, flexibility, lung capacity, and muscular fitness levels.

Healthy life expectancy is calculated by A) subtracting years of disability or illness from overall life expectancy. B) comparing life expectancies over the past decade. C) subtracting overall life expectancy from years of disability or illness. D) examining causes of death over the past decade

A) subtracting years of disability or illness from overall life expectancy.

What is the leading cause of death among Americans ages 15-24

Accidents

Which of the following is the leading cause of death among Americans aged 20 to 24? StrokePress enter after select an option to check the answer Heart diseasePress enter after select an option to check the answer CancerPress enter after select an option to check the answer Accidents

Accidents

Which of the following are potential benefits of wellness? Dimensions of wellness are interconnected and when one area is a problem, such as the environment, everyone is affected either directly or indirectly. Health care costs are soaring and individual efforts to reduce health risks can have positive impacts on costs and reduce the economic burden of disease. Young adults should be in their prime health years and may benefit now from positive changes in lifestyle. All of these are potential benefits.

All of these are potential benefits.

What is the leading causes of death among Americans overall

Heart Disease Cancer

What is the leading cause of disease or most common?

Heart disease

What is meant by the term healthy life expectancy? How many years a person can expect to live at birth How many years a person can expect to live without disability or major illness A realistic attitude toward how long a person can expect to live A positive attitude about how many years a person believes he or she has to live

How many years a person can expect to live without disability or major illness

Being able to use your brain power effectively to solve problems and meet life's challenges

Intellectual Wellness

- Works to prevent relapse and continue with gains - In this stage after completing six months or more without relapsing into old habits • Precontemplation • Contemplation • Preparation • Action • Maintenance • Termination • Relapse

Maintenance

- No intention of changing yet; unaware of or in denial about a problem • Precontemplation • Contemplation • Preparation • Action • Maintenance • Termination • Relapse

Precontemplation

- Executes a plan, publicly states a desire to change, enlists help, and sets realistic goals • Precontemplation • Contemplation • Preparation • Action • Maintenance • Termination • Relapse

Preparation

Which of the following is a stage of the transtheoretical model of behavior change? Preparation Increased wellness Emotional intelligence Motivation

Preparation

- Not an original stage of behavior change, but happens periodically for most people trying to change - Causes include overconfidence, temptations, stress or emotional distractions, and putting oneself down • Precontemplation • Contemplation • Preparation • Action • Maintenance • Termination • Relapse

Relapse

Which of the following statements is CORRECT? Instrumental support refers to the advice, suggestions, and perspective on situations type of social support. Social capital refers to the social networks, trust and feelings of belonging, and security/bonds that you can rely on. Self-efficacy is a rigid behavioral construct and it cannot be changed by history or experience. Extrinsic motivation refers to being motivated by your own thoughts, beliefs, and because something matters to you personally.

Social capital refers to the social networks, trust and feelings of belonging, and security/bonds that you can rely on.

Which of the following is NOT part of developing SMART goals for planned behavior change? Measureable Staged Realistic Action-Oriented Time-Oriented

Staged

Which health related issue affects the greatest # of college students each year?

Stress, inadequate sleep, depression, colds

A person's locus of control is the extent to which he believes he can control events and factors in his life. T/F

T

Fitness is an aspect of physical wellness T/F

T

Good wellness habits can help you live a longer, healthier life T/F

T

Which of the following is CORRECT about the Patient Protection and Affordable Care Act? Uninsured rates among older adults have improved the most out of any age group. Under this act fewer people are able to access key preventive care services and increased numbers are being denied coverage for pre-existing conditions. Young adults are cut off from family insurance plans by age 18 and must find insurance on their own or face fines. The 19- to 26-year-old group has seen the greatest improvements in number of uninsured of any group.

The 19- to 26-year-old group has seen the greatest improvements in number of uninsured of any group.

What is wellness?

The highest level of health possible in six different dimensions

Encompasses all aspects of a sound body

physical wellness

What is the correct order of the stages of the transtheoretical model of behavior change? preparation precontemplation contemplation action maintenance termination precontemplation contemplation preparation action maintenance termination action precontemplation contemplation preparation maintenance termination

precontemplation contemplation preparation action maintenance terminatio

The degree to which you believe in your own ability to achieve something is __________. self-worth self-confidence self-esteem, self-efficacy

self-efficacy

To maximize your chances for long-term fitness success, it is important to __________. follow a strict routine set long-term goals that aim really high set up a reward structure

set up a reward structure

a stepwise process of making a series of small changes

shaping

The ability to successfully interact with others is an example of which dimension of wellness? intellectual social emotional environmental

social

To set successful goals, try using the SMART system. SMART goals are __________. specific motivated active ready and type specific measurable action oriented realistic time oriented systematic modifiable action oriented range and time oriented

specific measurable action oriented realistic time oriented

Trying to develop or deepen a sense of life's purpose is an example of __________ wellness. social spiritual emotional intellectual

spiritual

Experiencing a quality of wellness that may involve a feeling of unity or oneness with others and with nature, and a sense of meaning or value in life; for some, may involve a belief in a supreme being or religion

spiritual wellness

- New behavior is ingrained and ongoing • Precontemplation • Contemplation • Preparation • Action • Maintenance • Termination • Relapse

termination

Living a sedentary life also increases the danger of hypokinetic diseases--conditions that can be triggered or worsened by __________. high blood pressure too little physical activity too much fatty food high cholesterol

too little physical activity

What are the Steps to changing your behavior

• Precontemplation • Contemplation • Preparation • Action • Maintenance • Termination • Relapse