Health and Wellness Exam Study
Which piece of advice has been shown to enhance exercise compliance?
Exercise early in the day.
What was a drawback of the Sit-and-Reach test, as originally administered?
The test did not account for length of arms and legs.
What role do catecholamines, prostaglandins, serotonin, and endorphins play in the body's immune system?
They are chemical messengers
The most critical aspect to verify before buying a pedometer is its
accuracy
Which activity is more likely to activate fast-twitch fibers?
bench press
What eating disorder is probably the most common among American adults?
binge-eating disorder
Because the brain is "hardwired" to the back, excessive stress
causes muscles to contract
What pain-killing substances are released by the brain during a brisk four laps around the track?
endorphins
What field of study has shown that environmental choices change the way genes work and that lifestyle choices can switch certain genes off and on?
epigenetics
Regular aerobic exercise can increase the size of which area of the brain?
hippocampus
When muscles are not put to use, their cells may become
insulin resistant
Which activity is best for developing the CR system?
jogging
As a gauge of cardiorespiratory endurance, VO2max refers to the maximal amount of oxygen the body can use
per minute of physical activity
Damaged cells are normally sensed and eliminated by
programmed cell death
Adherence to the overload principle explains why strength training is also known as
progressive resistance training
One characteristic of a strong heart is its ability to
pump more blood with fewer strokes
Manuel claims that his "pack-a-week" cigarette habit will have no measurable impact on his health. What thought process is he illustrating?
rationalization
Proper management of shin splints includes
stretching before and after physical activity
What type of fat would you find just beneath the skin?
subcutaneous fat
Your client asks for advice on the best type of protein to consume in order to enhance muscular strength and myofibrillar hypertrophy. What do you recommend?
whey
A waist circumference in women that exceeds _____ inches correlates with a higher risk for cardiovascular disease, hypertension, stroke, and type 2 diabetes.
35
Based on Centers for Disease Control Prevention estimates, life expectancy in the United States would increase by about ____ years if all deaths from major types of CVD were eliminated.
7
How many of the 7,000-plus chemicals found in tobacco smoke are known carcinogens?
70
Milton is a newcomer to strength training. What exercise program is best for him?
Two warm-up sets per exercise, using 50 percent of 1 RM, followed by four sets to near fatigue per exercise
The biological clock that controls the daily sleep-wake schedule is called the
circadian rhythm
As the place where ideas are generated, memory is stored, and emotions are experienced, the brain operates as the _____ of the body.
cognitive center
Thelma had the following scores in her assessment of readiness for exercise-mastery = 10, attitude = 7, health = 7, and commitment = 13. Which factor is most important to her?
commitment
Marcie has failed to reach her weight-loss goal and decides to make a list with two columns, based on a technique in your text. What are the column headings?
helpful behaviors and damaging behaviors
As a reaction to the diagnosis of cancer, what is the antithesis of a fighting spirit?
hopelessness
The U.S. Food and Drug Administration's (FDA's) Center for Drug Evaluation Research rates health fraud products based on
how great a risk they pose to a consumer
What virus represents the most significant risk for cervical cancer?
human papilloma virus
The carbon atoms in whole milk, butter, and cheese are fully saturated with
hydrogen atoms
In exercise physiological laboratories, what is the technique of choice for assessing body composition?
hydrostatic weighing
Macrocycles are divided into smaller weekly or monthly cycles known as
mesocycles
What type of foods must be produced without the aid of artificial fertilizers and processed without the help of food additives?
organic
Terri has been told the level of triglycerides in her blood is too high. What foods should she avoid?
pasta
What is the single greatest determinant of risk for coronary heart disease?
personal lifestyle
Martha has been working to improve her health by eating a healthy diet, exercising regularly, and practicing yoga. She returns to her physician after 6 months, and while she has not lost any weight, her blood glucose levels have dropped to within the normal range. This illustrates an improvement in
metabolic profile
Vigorous exercise conducted more than 5 days per week produce ________ VO2max improvement.
minimal
Before the waist-to-height ratio can be implemented as a global health risk assessment, health organizations worldwide must agree on
where on the waist the measurement should be taken
On average, a nonsmoker will outlive a smoker by ____ years
13 to 14
Between 1960 and 2012, the prevalence of adult obesity among men and women combined increased from roughly
13−35 percent
Melanie has an increased risk of heart disease, as evidenced by the fact that her body mass index (BMI) has risen above
25
In order to prevent weight gain, Bill should complete approximately how many minutes of moderate-to-vigorous exercise each week?
250-300
What are the essential fat minimums for men and women, below which normal physiological functions can be seriously impaired?
3 percent for men; 12 percent for women
Jeremy is 62. At what level of training intensity (TI) should he begin his exercise program?
30−40 percent TI
Generally speaking, the CR system starts to lose some of its capacity after _____ of aerobic inactivity.
48-72 hours
Carla is training for a half-marathon and is confused about the variety of sports drink options available. You recommend that she choose a drink that contains a glucose concentration of approximately what percentage?
6-8
If Robert is training at 50 percent intensity, a _____ workout is sufficient to achieve the desired health benefits.
60 minute
Resting metabolic rate (RMR) accounts for approximately what percentage of the total daily energy requirement?
60-70
Elizabeth exercises constantly, even when she is sick or injured, and feels terrible guilt if she misses a workout. She may be suffering from
addiction
From a health and fitness perspective, the most essential component of a good CR system is
aerobic exercise
What component of skill-related fitness is especially critical for soccer and basketball players as they reverse directions, going up and down their respective fields and courts?
agility
What component of skill-related fitness is a "must have" for wrestlers, as they strive to maintain their equilibrium?
balance
A patient is brought into the Emergency Department who is suspected to have overdosed on heroin. What physiological response might you expect in this patient?
decreased heart rate
Which professional is an example of a conventional western medicine practitioner?
ophthalmologist
What is the primary objective of single-joint exercises?
target specific muscles for development
Cary and Linda have a tennis date. How long should they warm up before playing?
up to 10 minutes
Mike has a 12-ounce glass of orange juice every morning. How many servings is this?
2
For pre-menopausal women, when is the opportune time for a breast self-examination?
2 or 3 days after the menstrual period is over
Each year, approximately what percentage of smokers succeed on their first attempt to stop smoking?
20
The primary agents in reverse cholesterol transport are
HDLs
Jack's father suffered a fatal heart attack at age 53 while Julie's mother died of heart disease at age 66. This family history indicates that
Jack has a greater risk for heart disease
In what area of the brain are habits formed?
basal ganglia
During a blood pressure check, a nurse records Amy's systolic blood pressure, the point at which the sound of the pulse
becomes audible
Chemical changes in what physiological function can be detected within 20 minutes of secondhand smoke inhalation, thereby increasing the risk for a heart attack or stroke?
blood clotting
What is the street name applied to methamphetamine that is injected?
crank
Which two factors affect how long you should hold a contraction (or stretch) required by flexibility and low-back conditioning exercises?
current fitness level and difficulty of exercise
Julie has her husband clean the apartment so she can get the children bathed before guests arrive. What time-management skill is she using?
delegate it
Callie underwent a blood test to measure her homocysteine levels and the result was 14µmol/L. This result is in the _____ range.
elevated
Bobby has been told biofeedback could help control his hypertension, but the process is too expensive. What would be the most effective alternative?
exercise and progressive muscle relaxation
Now that Tom has lost 10 pounds, he can best maintain his desired weight by
exercising an hour or more each day
What stage does the body enter when it can no longer handle the stress placed on it?
exhaustion and recovery
Among the common sites for skin cancer resulting from excessive exposure to UV radiation is/are the
feet
What physiological symptom is associated with a negative explanatory style?
fewer lymphocytes
If Marie tells her doctor she smokes because she likes holding a cigarette, what would you expect her doctor to advise as the first step of a smoking-cessation program?
find a lucky coin to play with
Allen has a goal of adding body weight; his strength-training program should
include at least two exercises of one to three sets for each major body part
Leaning forward to press your hands against a wall and holding your position for several seconds is an example of a(n) _____ exercise.
isometric
When deciding on a hospital, you should check to see if it has been accredited by the
joint commission
Because many Type A characteristics are _____ behaviors, people can figure out what causes their stress and how to respond more effectively.
learned
When muscle mass starts decreasing at age 40 and accelerating in decline after age 65, what part of the body is losing mass more quickly?
legs
In the United States, which public health threat is also known as sedentary death syndrome?
physical inactivity
What compounds are thought to prevent cancer by blocking the formation of cancerous tumors and perhaps even disrupting the process once it has started?
phytonutrients
What has proven to be the best approach for preventing increases in visceral fat?
regular exercise
What is the most common type of cancer diagnosed among men between the ages of 15 and 34?
testicular cancer
Nancy is looking for a personal trainer to get her started on a healthy and effective exercise program. What factors should influence her choice?
the trainer's education and certification credentials
What is a characteristic of most people with addictions?
they deny they have a problem
What is the objective of the Standing Long Jump Test?
to measure leg power
What is the approximate standard error of estimate (SEE) for girth measurements?
±4.0 percent
Gerd asks you for advice on seeking health advice on the Internet. You advise him to look for web addresses that end in
.gov
As an assessment of muscular strength, what is 1RM?
1 RM is the most weight you can lift in a single try.
What is the recommended absolute minimum volume of energy expenditure required to achieve health benefits and adequate body composition?
1,000 calories per week
Lila is at moderate risk for developing heart disease. What dosage of aspirin would be recommended to prevent or dissolve clots that might cause a heart attack or stroke?
81 mg per day
Joan's VO2max is 3.6 liters per minute. How many calories per minute does Joan burn if she is exercising at 50 percent of her maximum?
9
When nutritionists lack sufficient data about the nutrient consumption of a sample of healthy people, which DRI value will they apply?
AI
The purpose of any aerobic activity is get your heart rate up to the recommended _____ and keep it there for the length of the exercise.
CR training zone
Simon visits a tanning parlor that provides ultraviolet A rays. His sessions are 30 minutes at most. He is at risk for skin cancer resulting from
DNA alternations
What DRI value is associated with a nutrient intake level that meets the nutritional requirements of 50 out of 100 women between the ages of 25 and 30?
EAR
Which acronym is commonly used to help recognize and enhance responsiveness for a stroke victim?
FAST
Lisa, age 25, wants to improve her health. Which action would be the least likely to help her in reaching her goal?
Increase the number of eating occasions.
What part does insulin play in the body?
Insulin "unlocks" cells and escorts blood glucose in.
What three tests contribute to a flexibility profile?
Modified Sit-and-Reach, Total Body Rotation Test, Shoulder Rotation Test
Which country spends more per capita on health care than the United States?
No country spends more than the United States
_____ is the permanent lengthening of soft tissue.
Plastic elongation
Flexibility exercises have been prescribed successfully to treat general neuromuscular tension, otherwise known as
Stress
What acronym/abbreviation represents the most active psychoactive constituent in marijuana?
THC
Why is the 1.5-Mile Run considered a maximal exercise test?
The objective is to cover the distance in the shortest time.
What is the typical outcome for people who attempt the two-stage model of behavior change?
They attempt self change but end up asking themselves why they are unsuccessful.
Lab 15C in your text provides a _____ that you can use to rate yourself on such factors as cardiorespiratory endurance.
Wellness compass
Why do you continue to burn extra calories in the recovery period following a vigorous workout?
You are expending more energy to replenish glycogen stores.
People who tend to store fat in their _____ are at greater risk for stroke and type 2 diabetes.
abdomen
Laura performs 10 chin-ups as part of her workouts. What anaerobic process accounts for the muscle fatigue in her arms?
accumulation of lactic acid
General Adaptation Syndrome (GAS) is composed of what three stages?
alarm reaction, resistance, exhaustion/recovery
The most abused substance in the United States is
alcohol
Smoking cigarettes can lead to overinflated (obstructed)
alveoli
Joan wants to find out whether she is really at a healthy weight. What procedure would be best for determining this?
an assessment of body composition
What eating disorder can result in physical changes such as extreme sensitivity to cold, anemia, growth of fine body hair, mental confusion, and inability to concentrate?
anorexia nervosa
As potential weight-loss mechanisms, vibrating belts
are worthless
What measurement tools are associated with the air displacement method of assessing body composition?
bod pods
Eleanor has a glass or two of wine on most evenings, which (alone) increases her risk for cancer. Her risk is elevated even more because of a family history of
breast cancer
What mineral has been linked with a possible deceleration in growth of cells in the colon, especially in people with colon polyp?
calcium
Strength-training exercises that require machines
can be conducted on either fixed- or variable-resistance equipment
Smoking decreases the oxygen-carrying capacity of the blood due to the presence of
carbon monoxide
Physical inactivity contributes to lowered levels of which of the following?
cardiorespiratory endurance
For the sake of simplicity, Kenny has opted for a skinfold thickness assessment of his body composition. What part(s) of his body should be checked?
chest
Harry is in an intense marathon training program and begins to show signs of glycogen depletion. What symptoms might be present with his condition?
chronic fatigue
Chronic obstructive pulmonary disease, emphysema, and chronic bronchitis are the examples of
chronic lower respiratory disease
James and his coworkers have decided to lose 10 pounds each. Most of them decide to play a biweekly game of basketball to help achieve their goal. However, James is terrible at basketball. So instead, he makes a commitment to go to aerobic classes, thereby addressing the issue with
competence
Typically, muscles cramp either because of breakdown in the coordination between opposing muscle groups or a(n)
depletion of essential electrolytes
Researchers believe a lack of sleep
disrupts normal body hormonal balances
The intentional and inappropriate use of a drug resulting in physical, emotional, financial, intellectual, social, spiritual, or occupational consequence is called
drug abuse
Athletes particularly benefit from core training because the prescribed exercises also improve _____, which is often required during physical activity.
dynamic balance
Ideally, when should posture tests be administered?
early in life
Which of the following has increased over the past three decades?
eating occasions
Which type of athlete is more susceptible to a misleading BMI that might erroneously indicate a moderate-to-high risk for disease?
football player
What byproduct of metabolism has been linked to emphysema, Parkinson's disease, and premature aging?
free radicals
Physiological age is based on your _____ capacity to perform physical work at any stage of your life.
functional
What factor accounts for variations in masculinity and femininity?
genetic inheritance
Cary is considering an herbal supplement that is commonly taken as an antidepressant, but it can produce serious interactions with drugs used to treat heart disease. What supplement is this?
ginkgo biloba
Brandi is substantially more fatigued on the fourth and fifth day of her weekly exercise program, and therefore, unable to walk as far or lift as many weights. This is a sign of
glycogen depletion
For proper back care, stretching exercises should
go through a functional range of motion
Fred decides to log his consumption of caffeine and alcohol with a goal of no more than three cups of coffee a day and five glasses of wine a week. Which technique is he illustrating?
goal-setting
Aerobic exercise, strength training, and other regular physical activity have succeeded in decreasing the rate of brain shrinkage by increasing the size of the
hippocampus
Which of the following events would be an example of distress?
home invasion
What is an example of a long-term benefit of exercise?
increased self-esteem
On the stress events scale, what term applies to pregnancy, divorce, financial status, and choice of school?
life event
Based on research to date, what has the greatest effect on health and longevity?
lifestyle behaviors
The lower life expectancy for men (as compared to women) in the United States is most likely related to
lifestyle behaviors
Which term describes the essential amino acid that is missing from a serving of peanuts?
limiting amino acid
If Laura's diet calls for fewer than 1,500 calories a day, she is in danger of
losing lean body mass
Research indicates that by the time an average American adult, now 25, reaches age 65, he or she will have
lost 20 pounds of lean body mass
Bob has been sedentary for his whole life and is now beginning an exercise program. What type of exercises would you recommend to him that are least likely to result in injuries?
low intensity
What is one of the known effects of smoking?
lower levels of HDL cholesterol
Exercise is more rewarding if you set new challenges for yourself and
make progress
Nicole sees a chiropractor for treatment of her low back pain. What CAM therapy has she chosen?
manipulative and body-based products
Critics of integrative medicine denounce it as a practice driven by
market forces
What form of meditation involves accepting living in the present moment—paying particular attention to thoughts and emotions without passing judgment or dwelling in the past?
mindfulness
Because of a demanding work schedule, Jesse is cooking less and eating more fast-food meals. As a result, he is most likely consuming
more calories and fewer vitamins
What percentage of back pain is related to muscle or tendon injury?
more than 95 percent
As a health-related component of a physical fitness program, muscular fitness refers to
muscular strength and endurance
When strength testing, you should choose exercises that tax different muscle groups because
muscular strength and muscular endurance are both highly specific
During a standard 12-lead electrocardiogram, a dozen tracings of electrical impulses travel through the
myocardium
What therapeutic category of complementary and alternative medicine includes botanicals, vitamins, and minerals?
natural products
Larry is doing sit-ups with his hands behind his head. This positioning is wrong because of the excessive strain placed on his
neck
Frank is new to strength training. During the first 2−3 weeks of training, he noticed significant strength increases. These increases are likely due to _________ adaptations.
neural
Tom was working in the garage on his old cars and suddenly felt pain in his back. Which of the following symptoms would warrant a call to his primary care physician?
numbness in his legs
A low-calorie meal that is rich in proteins and minerals is said to have a high
nutrient density
What type of dietary fat blocks the synthesis of tumor-promoting prostaglandins?
omega-3 fats
The fat component of body composition is known as fat mass, or
percent body fat
With the wealth of information available to Americans about the benefits of wellness programs, living a healthy and potentially lengthy life has become a matter of
personal choice
The Weight Watchers diet uses which of the following to classify foods?
points system
Jeremy's dietitian gives him a recommendation for some diet pills. Before he takes these, he should check the label on the bottle to make sure they meet the _____ standards set by the U.S. Pharmacopoeia.
potency
Most people choose their doctors based on
referrals from family and friends
The most important factor to promote health and lifetime weight maintenance is
regular participation
The RICE remedy for acute sports injuries stands for
rest, ice, compression, and elevation
When working at a desktop computer, which of the following will improve your workspace?
resting your feet flat on the floor with your knees at hip height
Your client is seeking a way to increase muscular endurance. You suggest a program that calls for high resistance and low training volume at the beginning of an exercise program, followed by progressive decreases in resistances and increases in training volume. This concept is called ¬_____.
reverse periodization
What measurement tools are common to the body weight metrics of BMI, WC, and WHtR?
scales and measuring tapes
Michael is close to his family and enjoys give-and-take relationships with people he trusts. As a result, Michael is more likely to
score lower on the stress vulnerability scale
Constance meditates for an hour each morning. Research indicates that this activity helps develop her _____ "muscle."
self-control
The depletion of what neurotransmitter may be a clue as to why the prolonged use of Ecstasy impairs verbal and visual memory?
serotonin
You work as an assistant in the City Planner's Office and you have been asked to come up with ideas to improve your city's "walkability score." Which of the following would you suggest?
sidewalks on both side of the streets
Kecia has checked her pulse after 5 minutes on a stationary bicycle and found that her heart rate is too high. What should she do?
slow down
Laura is hypertensive and her doctor suspects diet is a factor. She has been advised to lower her intake of
sodium
Nate has high blood pressure. Overconsumption of which mineral may contribute to his condition?
sodium
Larry is writing down SMART goals for the behaviors he wishes to change. One part of this is setting a(n)
specific date for completion that is realistic
What component of skill-related fitness enables Jennifer to rapidly propel her body from one point to another?
speed
A characteristic of dynamic stretching as a mode of training is
speed of movement
Larry has a cigarette first thing in the morning because he says it wakes him up. What is his reason for smoking?
stimulation
What is one of the three primary reasons people will temporarily relapse during a weight reduction program?
stress
What type of ECG test is performed to evaluate an individual's readiness for exercise participation?
stress test
Joan knows that vitamin D can help prevent the formation of malignant cells. Where can she get her recommended dosage of vitamin D?
sunlight
You are advising a client on evaluating a fitness center and you mention asking how often the equipment is cleaned and disinfected. Why is this important?
sweat and bodily fluids are great environments for bacterial growth
In terms of avoiding injury, what exercise is safest for Regina, who is 30 pounds overweight?
swimming
One of the most life-threatening effects of drinking is the ____ of alcohol when combined with other drugs.
synergistic action
What lifestyle choice or condition is responsible for 30 percent of all U.S. cancer deaths?
tobacco use
Dominic intends to buy a treadmill. Above all, what should he do before buying one?
try it out several times
One symptom that can be taken as a warning sign for cancer is
unexplained weight loss
Allen weighs 275 pounds and wants to lose 100 pounds before his high school reunion in 1 month. This goal would likely be considered
unrealistic
Which type of vegetarian avoids all animal products?
vegans
A registered dietician advises Constance, age 63, to eat fortified cereals. The RD explains that this is because these foods are high in _____, which can help prevent osteoporosis.
vitamin B12
Tom and Jeanine can safely walk or ride their bicycles to work along with many other residents. Their city's streets are likely to have a high
walkability score
Jennie has asthma, but wants to continue her jogging routine during the coming winter months. What advice do you give her to increase her safety while exercising in the cold air?
wear an exercise mask
Jackie asks for your advice on beginning a strength training activity. Which of the following would you recommend to her to help develop muscular fitness?
weight lifting
Which fiber source is associated with stool-softening and quicker excretion of food residue?
wheat toast
In an anatomical image, where would you find the Golgi tendon organs?
where muscle fibers attach to the muscle tendon