HW - Final Exam
List the TWO most common body shapes.
Android and Gynoid
T/F People who have chlamydia are often asymptomatic (symptom-free).
T
TF HDL cholesterol helps protect against heart disease.
True
List the THREE theories of aging.
Wear and tear Cellular Genetic Mutation
____________________________ is defined as achieving the highest level of health possible in each of several dimensions.
wellness
List THREE of the six skill-related components of fitness.
Agility, Balance, Coordination, Power, Speed, Reaction Time,
A condition in which air passages to and within the lungs "overreact" to smoke, allergens, or other triggers is known as ________________________.
Asthma
List the SEVEN general early warning signs of cancer, summarized by the acronym CAUTION.
C: Change in bowel habits A: A sore that does not heal U: Unusual bleeding T: Thickening or lump in the breast or elsewhere I: Indigestion O: Obvious change in mole or spot N: Nagging cough or hoarseness
Indigestible carbohydrates in the diet that speed the passage of partially digested food through the digestive tract are known as _______________________.
Calories
Atypical, abnormal food consumption that diminishes wellness but is usually neither long-lived nor disruptive to everyday life is known as ____________________.
Disordered Eating
T/F A hepatitis B vaccine can treat existing hepatitis B infections.
F
T/F Allowing only professionals to perform first aid for common injuries is a form of self-care.
F
T/F Allostatsis is considered negative stress.
False
Risk for chronic diseases can be reduced by which of the following behaviors?
Following a healthy diet
List THREE types of equipment that can be used in a resistance training program.
Free weights, machines, resistance bands
List the FOUR cardiovascular disease risks you cannot control.
Gender Ethnicity Genetics Age
____________________________ tendon organs are muscle tension receptors located in tendons that are responsible for triggering muscle relaxation to relieve excessive muscle tension.
Golgi
Personal characteristics of control, commitment, and an embrace of challenge that help individuals cope with stress is known as psychological ___________________.
Hardiness
_________________________ weighing is a technique that uses water to determine total body volume, total body density, and percent body fat.
Hydrostatic
Which of the following may occur as the result of cardiorespiratory training?
Improved oxygen delivery to muscles
Osteoporosis can cause one of the following?
Increased risk for fractures
Which of the following is a limitation of BMI?
It doesn't differentiate between fat mass and lean mass
List the TWO essential fatty acids that we must consume in our diet.
Omega 6 and Omega 3
Which of the following should you do to maintain lifelong fitness and wellness?
Periodically reassess your fitness and wellness.
A condition that is characterized by blood glucose levels that are higher than normal but not yet diabetic is known as what?
Pre-diabetes
Which of the following is a benefit of maintaining a good level of flexibility?
Prevention of low back pain
List the TWO most common types of arthritis.
Rheumatoid Arthritis Osteoarthritis
List the THREE basic types of muscle. NOT slow-twitch and fast-twitch.
Skeletal, cardiac, smooth
Six Dimensions of Wellness
Spiritual Social Intellectual Emotional Environmental Physical
Three stages of progression
Start-up Improvement Maintenance
______________________ is the relative amounts of fat and lean tissue in the body.
Trans Fats
T/F A doctor who specializes in cancer treatment is known as an oncologist.
True
TF Maintaining a healthy weight increases life expectancy.
True
TF Successful weight loss can be best accomplished by eating less and exercising more.
True
Which of the following athletes is most likely to have the greatest percentage of fast-twitch muscle fibers?
Weight lifter
The most important factor to keep in mind when losing weight is
Your overall percentage of body fat
When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by
Your target heart rate
While Sarah is speaking to John, he is smiling, nodding, and using positive body language to show his interest in the conversation. John's actions are an example of
active listening
Chlamydia is treated with
antibiotic medication
Physical activities that can best relieve feelings of stress and tension
are fun
An irregular heartbeat is known as
arrhythmia
Hardening or stiffening of the arteries as plaque accumulates at injury sites in the inner linings of the arteries is known as
atherosclerosis
Your BMR is your baseline rate of energy use, dictated by your body's collective metabolic activities. What does BMR stand for?
basal metabolic rate
Going for a walk instead of eating dessert is an example of
countering
The practice of using different exercise modes or types in your cardiorespiratory training program is known as _______________________.
cross training
A process that leads to a lack of sufficient fluid in the body, affecting normal body functioning is known as ____________________________.
dehydration
Muscular _______________________ is the ability of a muscle to contract repeatedly over an extended period of time.
endurance
____________________________ wellness is an appreciation of how the external environment can affect oneself, and an understanding of the role one plays in preserving, protecting, and improving it.
enviornmental
While running outdoors on a winter morning, John began to experience wheezing and shortness of breath. These are most likely symptoms of
exercise-induced asthma
TF A general warm-up consists of 15 to 20 minutes of resistance training.
false
TF Performing a high volume of static stretching before exercise can increase muscular strength.
false
TF Skeletal muscles taper at the ends to form ligaments, which attach muscles to bones.
false
TF Stretching should always be done to the point of pain.
false
TF The cardiorespiratory system is made up of the cardiovascular system and the endocrine system.
false
TF/A time frame should not be specified in goals.
false
TF/During resistance training, the majority of the training adaptations occur during the workout.
false
TF/If you have a physical disability such as poor balance, you should not exercise.
false
TF/Individuals with significant bone or joint problems should develop a workout plan focusing on high-impact exercises.
false
The times per week that an activity is performed is known as
frequency
Which of the following contributing factors to premature death is outside of a person's control?
genetics
The number of years a person lives in relative health, free from chronic or acute illness is known as a person's
healthspan
An increase in muscle cross-sectional area is known as _________________.
hypertrophy
Hypokinetic diseases are defined as diseases caused by
inactivity
Which of the following is the purpose of the exercise warm-up?
increase muscle elasticity
Alcohol use becomes alcohol abuse when
it negatively affects social and family relationships.
Pubic __________________ are tiny blood-sucking insects that infest human pubic hair and are also called "crabs".
lice
The specific type of exercise performed is the exercise _____________________.
mode
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
The major psychoactive substance in tobacco is
nicotine.
A doctor who specializes in cancer treatment is known as a(n)
oncologist
Excessive volume and intensity of physical training leading to diminished health, fitness, and performance is referred to as ___________________.
overtraining
A state of physical health and well-being that includes body size and shape, body functioning, measures of strength and endurance, and resistance to disease is known as ______________________ wellness .
physical
A _______________________ is a gradual increase in a training program's intensity, frequency, and/or time.
progression
Resumption of behavior that one is attempting to cease is known as
relapse
Fats that are solid at room temperature are
saturated
A _______________________ individuals is physically inactive; exerting physical effort only for required daily tasks and not for leisure-time exercise.
sedentary
List the TWO types of carbohydrates.
simple and complex
Prolonged exposure to ultraviolet radiation is a well-known risk for developing ________ cancer.
skin
List the TWO types of fiber
soluble and insoluble
The principle that only the body systems worked during training will show adaptations is known as
specificity
Muscle ______________ are muscle length receptors located within muscle fibers that trigger muscle contractions in response to rapid, excessive muscle lengthening.
spindles
Once a person contracts herpes, ________ can trigger subsequent outbreaks.
stress
Blockage of blood flow to the brain is known as
stroke
TF Improved flexibility results in greater freedom of movement.
true
TF/Lack of support and guidance can act as a barrier to behavior change.
true
List the THREE stages of progression that can be applied to all types of exercise programs.
warm up, exercise, cool down
Sarah is trying to quit smoking. After two days without cigarettes, she is feeling irritable and restless. Sarah is most likely experiencing nicotine
withdrawal
List the TWO most common locations used to check pulse and heart rate.
wrist, neck
List the three energy systems
ATP anaerobic Aerobic system
Stretching characterized by bouncing or jerky movements is known as ____________ stretching.
Ballistic
Which of the following would be a likely source of eustress?
Entering college
________ is the virus that causes AIDS.
HIV
April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. By this description, April is performing ___________ stretching.
Static
Body fat that is not essential but does provide energy, insulation, and padding is known as _________________.
Storage Fat
A(n) ______________________ is a physical, social, or psychological event or circumstance to which the body tries to adapt.
Stressor
T/F Blood alcohol concentration is the ratio of alcohol to body weight.
T
T/F When choosing a physician, it's a good idea to consider what professional educational training they have had.
T
TF Lean body mass is body weight minus the fat.
True
A clumping of cells that grows more rapidly than surrounding tissue is known as a(n)_________________.
Tumor
Which factor decreases a person's risk for skin cancer?
Using sunscreen with an SFP of 30
What would cause a beginning exerciser to experience weight gain without an accompanying increase in storage fat?
An increase in muscle tissue
List the THREE common eating disorders discussed in the text.
Anorexia Bulimia Binge Eating
A surgical retrieval of cells and microscopic examination of tissue to determine if a tumor is benign or malignant is known as a(n)____________________.
Biopsy
List THREE of the five methods for assessing body composition that was described in the text.
Bod Pod Hydrostatic Weighing Skinfold Measurements
BMI is one of the most common measurements that doctors and researchers use to assess the risk of weight-related disease, death, and disability. What does BMI stand for?
Body Mass Index
The group of diseases characterized by the uncontrolled growth and spread of abnormal cells is known as what?
Cancer
___________________ is a fungal infection often transmitted sexually and is also called "yeast infection".
Candidiasis
____________________________ is forming new values that include stepping back to a simpler life.
Downshifting
T/F An STI is a viral or bacterial infection that is spread through intimate contact.
F
T/F Most people who try to stop smoking are successful in their first attempt.
F
T/F The major psychoactive substance in tobacco is formaldehyde
F
T/F The number of years a person lives in relative health, free from chronic or acute illness is known as a person's lifespan.
F
Apply the FITT formula to a flexibility program. Identify the appropriate frequency, intensity, time, and type for flexibility programs.
F: 2-3 days per week I: To the point of tightness, not pain T: 10-30 seconds for static, 30-60 for dynamic T: Static, Dynamic, PNF
The FITT formula is designed to help plan a personal exercise program. What does FITT stand for?
F: Frequency I: Intensity T: Time T: Type
T/F An irregular heartbeat is known as angina pectoris.
False
T/F Coronary artery disease is the medical term for a heart attack.
False
T/F Morbidity is a physical condition that develops gradually and persists for months or years.
False
In which situation is it wise for Ben to seek immediate medical attention?
He feels his throat closing up after eating sushi.
Which of the following can be a component of metabolic syndrome?
High Blood Pressure
A state of physiological equilibrium is known as which of the following?
Homeostasis
_____________________ is the process by which cancer spreads from one area to different areas of the body.
Metastasis
____________________ is knowing your body and taking appropriate action to stop progression of illness or injury.
Self-care
____________________________ is the process of revealing one's inner thoughts, feelings, and beliefs to another person.
Self-disclosure
T/F: HIV is the virus that causes AIDS.
T
Your friend is thinking about trying a fad diet to lose weight. Given the information in the text on problems associated with fad diets, you can inform her that
Unless she changes her eating habits permanently, she will regain the weight
TF/The dimensions of wellness are independent of one another and not interconnected.
false
The principle of ____________________ says that training adaptations will revert toward initial levels when training is stopped.
reversibility
The ability to have satisfying interpersonal relationships is one of the following?
social wellness
A person who watches, encourages, and, if needed, assists a person who is performing a weight-training lift is known as a(n) ___________________.
spotter
List the TWO types of stretching exercises that can be done by an individual, without the help of a partner, and should be incorporated into your stretching program.
static and dynamic
Blood alcohol concentration is the ratio of alcohol to
total blood volume.
TF Hemoglobin is the protein that carries oxygen in red blood cells throughout the body.
true
TF Muscular strength is often measured by determining the maximum weight a person can lift at one time.
true
TF/Biking to class is an example of a lifestyle physical activity.
true
Use of alcohol that interferes with work, school, or personal relationships or that entails violations of the law is known as alcohol _______________________.
Abuse
A(n) ______________________ is persistent, compulsive dependence on a behavior or substance, despite ongoing negative consequences.
Addiction
Training that involves continuous activity sustained for 20 minutes or longer is known as
Aerobic training
_____________________ is a progressive decline in the maximum functional level of individual cells, whole organs, and entire organisms.
Aging
Which of the following training techniques is most likely to lead to muscle strains?
Eccentric contractions
_____________________ are elements such as calcium or sodium that allow vital physiological processes, including nerve transmission, heartbeat, oxygen delivery, and absorption of vitamins.
Minerals
Use of a drug for a purpose for which it was not intended is known as drug ________________________.
Misuse
________ is the medical term for a heart attack.
Myocardial infarction (MI)
Routine daily activities such as standing up and walking around that use energy but are not part of deliberate exercise are known as a(n) ___________________.
Non-exercise activity
_________________________ is a chronic degenerative bone disease characterized by diminished bone mass and porous, brittle bones.
Osteoporosis
List FIVE of the six dimensions of wellness.
Physical, Intellectual, Social, Spiritual, Environmental, Emotional
The overload principle states that to see improvements in physical fitness, you must
Train at a level that is greater than what your body is accustomed to
T/F Physical activities that can best relieve feelings of stress and tension are fun.
True
T/F The group of diseases characterized by the uncontrolled growth and spread of abnormal cells is known as cancer.
True
A factor that lowers the risk for colon cancer and rectal cancer is
a diet high in fiber.
________________________ wellness is the ability to think clearly, reason objectively, analyze, and use brain power to solve problems and meet life's challenges.
intellectual
TF A short, full-speed sprint would be primarily fueled by the anaerobic energy system.
true
TF Slow-twitch muscle fibers are oxygen-dependent and do not fatigue quickly.
true
TF/In the maintenance stage, people work to prevent a relapse into old habits.
true
Sarah narrowly avoided a traffic accident and is experiencing rapid heart rate and other symptoms of the fight-or-flight stress response. Based on her physical and emotional state, Sarah is in which stage of the general adaptation syndrome?
Alarm
List the THREE stages of general adaptation syndrome.
Alarm, resistance, exhaustion
STIs are spread through
All of the answers are correct.
List THREE of the five health-related components of fitness.
Cardiorespiratory Endurance, Muscle Strength, Muscle Endurance, Flexibility, Body Composition.
An open sore most frequently located at the site of an initial syphilis infection is known as a(n) _________________.
Chancre
List the TWO main lung diseases that comprise chronic obstructive pulmonary disease.
Chronic Bronchitis Emphysema
A physical condition that develops gradually and persists for months or years is known as what?
Chronic disease
A workout where exercisers move from one exercise station to another after a certain number of repetitions or amount of time is known as ________________________.
Circuit training
List the FOUR common symptoms of addiction.
Compulsion Denial Negative consequences Loss of Control
Foods that typically make you feel full and keep you satisfied longer
Consists of higher amounts of fiber
When a doctor taps your patellar tendon, your leg kicks out as a result of a reflex
Contraction of the quadriceps muscle
Stretching that involves mimicking movements performed in a workout or sports activity is known as ___________ stretching.
Dynamic
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
____________________________ aids are any nutritional, physical, mechanical, psychological, or pharmacological procedure or aid used to improve athletic performance.
Ergogenic
The minimal amount of fat needed for normal physiological functions is defined as
Essential fat
List the TWO types of stress. The first type represents positive stress and can be motivating, and the second type represents negative stress and can diminish wellness.
Eustress Distress
List the THREE lifestyle habits suggested by the textbook to defer the physiological declines of aging.
Exercise Good Nutrition Stress Management
Three things to slow down aging
Exercise Good Nutrition Stress Management
T/F Insulin disease is a condition that is characterized by blood glucose levels that are higher than normal but not yet diabetic.
False
TF A person's need for water remains fairly constant regardless of diet and exercise
False
TF Adipose tissue that surrounds organs in the abdomen is known as subcutaneous fat.
False
TF After achieving your target weight, you should discontinue the diet and gradually go back to your original eating habits.
False
TF Essential nutrients can only be manufactured in the body.
False
TF From a health standpoint, body weight is more important than body fat percentage.
False
TF Obesity does not increase a person's risk for death and disability
False
TF/Physical fitness is defined as the ability to perform sports skills with proficiency.
False
___________________ is sustained blood pressure over 139/89 mm Hg.
Hypertension
Bioelectrical impedance is based on the principle that
Lean tissue is a better conductor of an electrical current than fat tissue
_________________________ age is the number of years that accurately reflection your real age based on physical, mental, and cellular function.
Physiological
A pinpoint area of fatty, waxy debris that accumulates at a site along the inner wall of an artery or arteriole are known as _______________________.
Plaques
List the THREE of the long-term effects of tobacco use discussed in the textbook.
Respiratory Disease Cardiovascular Disease Cancer
The degree to which a person believes in his or her ability to achieve a goal is known as
Self-efficacy
Early symptoms of an STI are often mild and unrecognizable. What does STI stand for?
Sexually Transmitted Infection
What does SMART stand for?
Specific Measurable Action Oriented Realistic Time-Oriented
Carlene is 6 months pregnant and wants to continue exercising as long as she can. What is the safest form of exercise for Carlene and her baby?
Taking a yoga class twice a week
______________________ is the heart rate you are aiming for during an exercise session.
Target Heart Rate
T/F Atherosclerosis is the hardening or stiffening of the arteries as plaque accumulates at injury sites in the inner linings of the arteries.
True
T/F Homeostasis is a state of physiological equilibrium.
True
List the FOUR ways to decrease your risk of STI's that the textbook discussed.
Use protection Abstinence Avoid drugs and alcohol Avoid sharing needles
Sunlight shining on your skin increases your body's own manufacture of which vitamin
Vitamin D
____________________________ are organic compounds in foods that we need in tiny amounts to promote growth and help maintain life and health.
Vitamins
____________________________ is the pattern of repeatedly losing and gaining weight, from illness or dieting.
Weight Cycling
Exercises that are designed to improve or maintain flexibility are referred to as _____________________.
stretches
In a blood pressure reading of 110/70, 110 represents ________ pressure and 70 represents ________ pressure.
systolic; diastolic
TF/People with cardiovascular disease should obtain a medical clearance before beginning an exercise program.
true
An STI (sexually transmitted infection) is a(n) ________ infection spread through intimate contact.
viral or bacterial
