Healthy Wealthy and Wise

The acceptable macronutrient distribution range (AMDR) for protein is ___ perfect of daily energy intake.: 1-10, 10-35, 45-60, 70-80.

10-35

Your body needs at least ____ specific vitamins: 5,7,9,11,15

11

Most adults need only ___ percent of their daily calorie intake in the form of fat: 10,15,20,25,30

15

Which of the following statements best illustrate a sense of self-efficacy?: I should do it, I can't do it, I must do it, I can do it.

I can do it

The primary goal of wellness is the ability to achieve: freedom from disease, a multicultural view of health, the highest possible quality of life, or a greater control over lifestyle decisions.

the highest possible quality of life

Which of the following statements about changing one's lifestyle to be more active is FALSE?: self assessment is critical in the preparation stage, goal setting is essential in the action stage, when you have been physically active, the termination stage comes when an individual becomes unable to do the behavior

the termination stage comes when an individual becomes unable to do the behavior

Research findings about the eaten habits of college students at times of high stress indicate that: they pay no attention to what they eat, they pay closer attention to healthy eating, academic stress is the leading cause of anorexia nervosa, they often change eating patterns to manage the stress

they often change eating patterns to manage the stress

The fatty acids now considered most hazardous to health are the: polyunsaturated fatty acids, trans fatty acids, high density lipoprotein acids, monounsaturated acids.

trans fatty acids

An achievement orientation is associated with which personality type?: type A, B, C, D

type A

Which of the following food products is highest in unsaturated fats?: vegetable oils, palm oils, poultry, whole-milk

vegetable oils

Activities in the 6-8 METS are considered to be of ___ intensity

vigorous

The four components of cardiorespiratory training do NOT include: type, frequency, time, weight, intensity

weight

The concept central to ____ is to calm the mind, cleanse the body, and raise awareness activities involving posture, breathing, and body and mind awareness: affirmations, t'ai chi, biofeedback, yoga

yoga

Which of the following statements regarding flexibility is FALSE?: to maintain flexibility stretching a minimum of two or three times a week is recommended, you will experience the greatest improvement in flexibility if you do your stretching exercises before aerobic exercise, stretch to a point of mild discomfort, stretches should be slow

you will experience the greatest improvement in flexibility if you do your stretching exercises before aerobic exercise

Holly is preparing a workout plan and wants to include her target heart rate. If Holly is 30 years old and wants to workout at 70 percent intensity, what would be her target heart rate?: 133,154,163,184

133

Mandy, age 20, wants to lose some weight she gained over the holiday season. Mandy's target heart rate objective is 80 percent. Using the Max heart rate formula, what is Mandy's target heart rate for exercise?: 140, 160, 180, 200

160

Overweight, a condition that is less serious than obesity, is defined as having a BMI between ____ and ____: 25,29, 18.5, 30,30

25;29.9

Obesity is defined as having a body mass index higher than ____: 25,30,35,39

30

The American College of Sports Medicine recommends that people exercise at a THR between ___ percent to ___ percent of their max heart rate: 10;20. 20;45. 40;55.55;90.90;95

55;90

Mary burns 2,000 calories a day; she requires approx _______ cups of water daily: 2-4, 6-8, 8-12, 14-16

8-12

___ is(are) positive thoughts that one can write down or say to oneself to balance thoughts: affirmations, distortions, biofeedback, achievements

Affirmations

___ is known as a reduction in calorie intake below daily needs: calorie restriction, dieting, purging, disordered eating

Calorie restriction

Of the following individuals, who needs the LEAST protein?: Derek, a 300 lb manager, Christian, a 60 lb four year old, Michelle a 140 pound mother to be, Scott, a 175 lb farmer, Sonja, a 120 lb nursing mother.

Christian, a 60 lb 4 year old

Who of the following has a body fat percentage outside of the range generally considered healthy?: Richard, Abbie, Clarke, Caroline

Richard, a dentist, 26 percent body fat

Which of the following statements about ethnicity and body image is FALSE: white, black, white males, native americans

White males appear to engage in more extreme weight loss strategies and binge eating than do non whites

The highest level of Maslow's needs hierarchy is characterized by: a constant self absorption, a profound sense of unworthiness, a continuing drive to achieve more, or a state of transcendence and well-being.

a state of transcendence and well being

All of the following indicate a healthy body weight, EXCEPT: a weight within an acceptable range for ones height, fat distribution, a weight within the common range for one's age group, the absence of medical condition

a weight within the common range for ones age group

Which of the following is the LEAST severe of the stress related disorders?: acute stress disorder, adjustment disorder, individual stress disorder, post traumatic stress disorder

adjustment disorder

Eating disorders are most likely to develop during which stage of life?: childhood, adolescence, early twenties, middle age

adolescence

Immunity is suppressed in which stage of the General Adaptation Syndrome?: exhaustion, alarm, fight or flight, resistance

alarm

The _____ stage of the General Adaptation Syndrome is characterized by a reduced immune system functioning that will be temporary if the stress is over quickly: exhaustion, alarm, fight-or-flight, resistance

alarm

Which organization sets the standards for diagnosing eating disorders?: centers for disease control, american medical association, american psychiatric association, world health organization

american psychotic association

Which of the following can neutralize free radical molecules before they cause much damage?: phytoestrogens, phytotesterones, antioxidants, phytonutrients

antioxidants

Olympic and elite athletes often practice ____ stretching, which is not recommended for most people because it makes an individual vulnerable to muscle pulls and tears: ballistic, PNF, static, dynamic, passive

ballistic

Which of the following best demonstrates an ecological view of health and wellness?: seeking a natural balance between your own life forces and those in your environment, being aware of hereditary risks and avoiding unhealthy environments and behaviors, going to the doctor whenever you suspect an illness, seeking non traditional medical treatments

being aware of hereditary risks and avoiding unhealthy environments and behaviors

The gathering of information about your heart rate, breathing, and skin temp in order to recognize stress response symptoms is called: affirmation, regulation, biofeedback, yoga

biofeedback

The main purpose of proteins is to: protect body organs and membranes, help regulate body temp, build and maintain body tissue, provide energy for the brain

build and maintain body tissue

Long-term exposure to stress can damage the cardiovascular system by causing: sudden, dangerous increases in the heart rate, excessive electrical activity in heart muscle, chronic high blood pressure, heart valve malfunction

chronic high blood pressure

One of the hallmarks of community health promotion is its emphasis on improving: common health-related resources, privately funded wellness programs, taxpayer-funded health initiatives, or the regulation of hospitals and clinics

common health-related resources

In which stage of change in the Transtheoretical Model does an individual intend to change a specific health behavior within the next six months?: preparation, contemplation, maintenance, pre contemplation, action.

contemplation

Pilates, one of the most popular training exercises taught in health clubs today, is most strongly associated with which type of exercise training?: core strength, strength endurance, muscle power, flexibility

core strength

All of the following are associated with physical activity, EXCEPT: reducing the pain and swelling of arthritis, increasing depth of breathing, increasing bone density, decreasing output of hormones

decreasing output of hormones

Stretching is very important in preventing injuries, reducing muscle tension, and promoting flexibility. Which of the following is NOT one of the stretching techniques for exercise?: ballistic, PNF, static, dynamic, dynamic, passive

dynamic

This type of intelligence involves sensitivity, empathy for others, self discipline, and social competence: spatial, general, emotional, or interpersonal

emotional

Which of the following statements is TRUE about fats in food?: Fats are a primary source of quick energy, fats affect the texture and taste, but not the smell, fats stop the absorption of fat soluble vitamins, fats are the principal form of stored energy in the body

fats are the principal form of stored energy in the body

The term____ refers to a culture's food habits, customs, beliefs and preferences: cuisine, food way, acculturation, cultivated

food way

Oxygen in the body is metabolized to produce unstable molecules called _____, damage cell DNA: antioxidants, phytochemicals, free radicals, phytoesterols:

free radicals

Which of the following is NOT one of the symptoms of parents, coaches, and physicians should look for to determine if a child may have heart defect problems?: high blood pressure, fainting, frequent labored, sudden chest pain, irregular or high heart rate

frequent labored breathing

Sometimes called "blood sugar", ____ is the main provider of energy for the brain and nervous system.: glucose, lactose, sucrose, fructose

glucose

Charlie's sister lectures him daily about the threat that his smoking poses to his health. She argues that, if he quits, he would improve both his health and his athletic performance. Charlie knows his sister is right, but according to the Health Belief Model, he will only quit smoking if: he thinks he can and that it will be worth the effort, others also criticize his smoking, his sister stops lecturing him, he has a serious health scare.

he thinks he can and that it will be worth the effort

The ability to perform daily living activities with vigor is known as: exercise, health related fitness, skill related fitness, physical fitness

health related fitness

Mentally healthy people tend to have: high paying jobs, high self esteem, a high percentage of risk factors, or a minimal support system

high self esteem

Selye proposed the General Adaptation Syndrome model to explain: how organisms respond physiologically to stressors, how different people respond differently to stress, the difference between good and bad stress, or the effects of stress on our health.

how organisms respond physiologically to stressors

The body mass index is used mainly to determine: how your body weight may affect your health, how height correlates with weight, your overall physical condition, your body fat percentage

how your body weight may affect our health

Krista is a softball catcher in Texas; which of the following is NOT one of the key strategies Krista wold use to prevent excessive increases in body temp and heat disorders: drinking plenty, skin wetting, hypothermia, drinking plenty

hypothermia

A sense of self efficacy means that you believe you are: always right, a good person, more gifted than others are, or in control of your circumstances

in control of your circumstances

Which of the following statements about the frequency of cardiorespiratory training is FALSE?: the ideal frequency for training is three times per week, in general it is necessary to exercise at least 5 times a week to obtain adaptation changes in the cardiorespiratory system, to control weight strong consideration should be given to exercising five or six times per week, the principle of overload is important for cardio

in general, it is necessary to exercise at least 5 times a week to obtain adaptation changes in the cardiorespiratory system

Which of the following statements about the prevalence of eating disorders is FALSE?: Eating disorders are more prevalent, the frequency of eating disorders, eating disorders are mainly found, in the last 30 years

in the last 30 years the number of diagnosed cases of eating disorders in the US has declined

Which of the following statements is TRUE about fiber?: fiber is best obtained through pills and other fiber supplements, consuming excessive fiber can increase vitamin absorption, increases in daily fiber intake should be gradual, the typical American diet provides about 25g of fiber a day

increases in daily fiber intake should be gradual

All of the following are considered social determinants of health, EXCEPT for: income, educational attainment, working conditions, or individual lifestyle choices.

individual lifestyle choices

You can turn light activity into moderate activity by increasing the ___: duration, warm up time, intensity, number of activities

intensity

When does the most significant drop in physical activity typically occur in peoples lives?: early middle, later high school, later college, years following birth, middle age

later high school years and freshman year of college

The aspect of personal health that is most within your control is: genetic inheritance, human biology, lifestyle, or environment.

lifestyle

Which of the following statements about eating disorders and puberty is FALSE?: by sixth grade, boys are likely to be dissatisfied, male body fat, female body fat

male body fat naturally increases during puberty in response to hormones

The Asian food pyramid emphasizes ___ the least, as it is found at the top of the pyramid: dairy, meat, sugar, fats

meat

Men appear to report dieting for different reasons from those of women, including all of the following, EXCEPT: men are shape, diet, upper body, men hope to improve appearance

men hope to improve their appearance to advance in the workplace

Individuals with a ___ body type gain muscle more easily than other body types: somatotype, mesomorphic, endomorphic, ectomorphic

mesomorphic

What bodily changes are associated with the sympathetic nervous system's response during stress?: decreased blood pressure, blood directed to the extremities, heart rate slows, or metabolism increases.

metabolism increases

Which of the following statements about vitamins and minerals is FALSE?: consuming excessive amounts of vitamins or minerals can lead to toxicity, two types of vitamins exist fat and water soluble, minerals are organic substances vitamins are inorganic, vitamins and minerals are both micronutrients

minerals are organic substances; vitamins are inorganic

Activities in the 3-6 METS are considered to be of ___ intensity: low, moderate, high, vigorous

moderate

The basic premise of Maslow's hierarchy of needs theory is that people will pursue their highest potential when: more basic needs are met, they model the behavior of other successful people, they can acknowledge all of their psychological faults, or circumstances force them to do it.

more basic needs are met

When Kristi, a vegetarian, combines foods such as beans and rice to consume the right amino acids she is practicing: protein matching, mutual supplementation, enzyme reduction, weight management

mutual supplementation

Women who compete in ___, ___ sports have the least risk of eating disorders: elite, non, non,non, elite lean, non,lean

non-elite, non lean

Iraq war veteran Mallory was diagnosed with post traumatic stress disorder based on the fact that her symptoms were: acute and disabling, irregular and nonspecific, hampering her readjustment to civilian life, not apparent until a year after she returned home

not apparent until a year after she returned home

Which of the following is most strongly associated with mental health?: Isolation, optimism, intelligence, or self- employment

optimism

John weighs 242 lbs and has a body mass index of 26; John is considered: normal weight, overweight, obese, not enough info

overweight

Mackenzie and Mary often exercise together; they also aid each other in stretching before their workouts. Mackenzie and Mary are practicing which type of stretching?: ballistic, PNF, static, dynamic, passive

passive

Unlike previous versions of the food guide pyramid, MyPyramid specifically encourages: vitamin supplementation, occasional snacking, occasional fasting, physical activity

physical activity

The stress response is a series of ______ that occur in the face of a threat.: trained behaviors, physiological changes, threatening images, threatening images, or irrational thoughts.

physiological changes

In the hierarchy of needs pyramid, the order of human needs progresses as follows:

physiological needs, safety and security, love and belongingness, self esteem, and self actualization

An approach to psychological research that, instead of studying mental illness, studies such things as happiness, character strengths, and healthy emotions is called: positive thinking, positivism, positive health modeling, or positive psychology.

positive psychology

Grooming products are increasingly becoming more acceptable for males, as advertisers use product names that suggest ___ to attract males: love, sex, power, money

power

Mackenzie has resolved to start exercising three times a week when her membership at a local gym begins in two weeks. In which stage of change in the transtheoretical model is she operating?: contemplation, action, pre contemplation, preparation, or maintenance

preparation

Resistance training results in all of the following health benefits, EXCEPT: preventing osteoporosis, improving quality of life, reducing obesity, preventing cancer

preventing cancer

Which of the following best illustrates a public health measure?: upgrading the local hospitals' dialysis equipment, preventing the spread of disease carrying insects, medical schools competing for research grants, or promoting a new surgical technique.

preventing the spread of disease-carrying insects

All of the following are functions of water, EXCEPT: helping to regulate body temperature, lubricating our moving parts, absorbing and transporting nutrients, providing energy for the nervous system, carrying waste products out of the body

providing energy for the nervous system

Which of the following is TRUE of phytochemicals?: Nutritionists say most people should take them as supplements, research suggests they have many health benefits, only a limited number of foods contain them, they are common biochemicals altered by radiation

research suggests they have many health benefits

The ability to bounce back from an adverse event is known as: rewarding, retribution, resilience, or recognition.

resilience

Although men diet, they do so for different reasons than females do. Males tend to focus their attention on ___ whereas women focus on ____: muscle;weight, shape;weight, strength;weight, size;weight

shape;weight

Which of the following statements are physical activity is FALSE:physical activity often improves the quality of sleep, short term exercise training significantly improves cognitive functioning, physical activity decreases the risk of depression and anxiety, stress tension declines significantly with physical activity

short term exercise training significantly improves cognitive functioning

Which of the following components of fitness is associated with speed?: skill related fitness, sport related fitness, health related fitness, physical activity related fitness

skill related fitness

When under stress college students who smoke tent to: try to quit, smoke less, smoke more, gain weight

smoke more

Individuals in sports that place a higher emphasis on leanness to enhance performance or appearance have a greater risk of developing an eating disorder. Which of the following is NOT one of these higher risk sports?: dancing, horse, soccer, wrestling, long running

soccer

Common barriers to an active lifestyle cited by adults include all of the following, EXCEPT: fear of injury, boredom, lack of confidence, social pressures

social pressures

Which of the following is one of the most important ingredients in a mentally healthy life?: going to a top 10 college, social support, getting married, or having children.

social support

Which of the following statements about body fat percentage is TRUE?: body fat percentage for women decreases during puberty, average body fat percentage does not differ, some hormones cannot be produced when body fat falls, ethnicity has no influence on body fat percentage

some hormones cannot be produced when body fat falls below a certain threshold

The Transtheoretical Model (TTM) of health behavior change differs from the Health Belief Model in its emphasis on the: need for change, stages of change, benefits of change, or effectiveness of change.

stages of change

Which of the following statements about flexibility and flexibility training is FALSE?: stretching programs can reduce flexibility loss associated with aging, flexibility is highest in teen years, stretch before exercise, aging results in rigidity

stretch before you exercise in order to see greatest improvement in flexibility

Which of the following statements regarding warm-ups and cool downs is FALSE?: a minimum of five to ten minutes should be devoted to cool down, suggested warm up exercise include a low intensity version of the exercise you are about to engage in, when you continue in light activity for a cool down, taking a hot shower immediately after a main exercise program, muscles contract

taking a hot shoer immediately after a main exercise program effectively aids in cool down and blood flow return to the heart

Research on positive psychology has led scientists to identify six virtues that "enable human thriving." One of these is: temperance, competitiveness, individualism, or zeal

temperance