Pathway to Wellness Exam

The typical duration of the glycolytic energy system working at maximal capacity is

1 to 2 minutes

The typical duration of the ATP energy system working at maximal capacity is

10 seconds

A simple walking program challenges people to take at least _______ steps each day.

10,000

Alex is 18 years old, with a resting heart rate of 60. After an evaluation, his physician recommended that his target heart rate be 65 to 85 percent of maximum. How many beats per minute should his upper target heart rate zone be? 130 bpm

170 bpm

According to the body mass index (BMI) guidelines, what is a normal range for BMI?

18.5 to 24.9

John is 30 years old, with a resting heart rate of 65. What is his estimated maximum heart rate?

190 bpm

Michelle is 30 years old and is beginning an aerobic exercise regimen. What is her estimated maximum heart rate?

190 bpm

One pound of human fat (approximately half a kilogram) has how many calories?

3,500

Approximately how many calories are needed to burn 1 pound of fat?

3,500 calories

What is the minimum range of a target heart rate zone?

55 to 65

Which of the following is not one of the widely accepted health standards regarding how much movement one should aim for?

60 minutes of exercise every two days

What percentage of Americans are overweight or obese?

70%

A diet high in protein and saturated fat that avoids all carbohydrate is called

Atkins

"Creeping obesity" describes how specific countries such as the United States and Canada experienced a gradual rise in the prevalence of obesity during the past several decades.

False

Accurately measuring resting heart rate requires not eating or exercising for at least 3 hours before testing and sitting completely motionless during the test.

False

Activities such as soccer, basketball, and water polo use the oxidative energy system exclusively.

False

Although studies show that brief exercise breaks result in a slight decline in work production, the emotional health benefits received from this habit are well worth it.

False

Behavior shaping and behavior substitution are synonymous.

False

Body image is made up of four dimensions: cognitive, affective, cultural, and behavioral.

False

Exercising at or below 40 percent of maximum heart rate still provides enough cardiorespiratory stress to increase or maintain fitness and health in adults

False

Few people who go on restrictive diets will initially lose weight.

False

High-density lipoprotein is considered a bad cholesterol.

False

In writing a personal mission statement, the first of the seven steps is to get input from others.

False

People gain weight when they sleep longer than normal and lose weight when they sleep less than normal.

False

Plans for achieving goals should be somewhat vague, allowing room for deviation and changes along the way.

False

Stroke volume typically decreases as a person trains aerobically, reducing the strain on cardiac function.

False

The final step in the transtheoretical model of stages of change is action.

False

The first step in the transtheoretical model of stages of change is contemplation.

False

The more muscular you are, the more calories you burn when active; however, fat and muscle burn the same amount of calories when resting.

False

There are three broad classifications of eating disorders: anorexia, bulimia, and body dysmorphia.

False

You should not ask for others' opinions of your mission statement; it is your mission for your life, not theirs.

False

The overall theme of chapter 1 could best be described as

God has a mission, and we should too

A behavior contract is a written promise to another person that you will complete activities according to your plan. It includes a statement of the goal and the steps you will take to achieve it.

True

A waist-to-hip ratio (WHR) of more than 0.8 for women and 1.0 for men signals an increased risk of developing weight-related health problems.

True

According to a study that compared measurements of males before they entered university and then at the end of the first and second semester, it was determined that negative physical changes were mostly due to decreased physical and increased sedentary activities.

True

All three energy systems (oxidative, glycolytic, and ATP-PC) contribute to the production of energy but in different proportions.

True

An example of a negative reinforcement is staying home on a Friday night instead of hanging out with friends because you didn't follow your exercise plan.

True

Dieting can lead to increased weight through lowered basal metabolic rate.

True

In designing a plan for a permanent lifestyle change, your objective should be simple, specific, detailed, and precise.

True

Insulin is produced in the pancreas to help take blood sugars into the muscles and liver.

True

Low-density lipoprotein is often referred to as "bad cholesterol."

True

People with anorexia nervosa frequently comment about feeling fat or overweight.

True

People with bulimia are usually at a normal weight.

True

Research suggests that exercise increases longevity.

True

Scientific studies suggest that aerobic exercise is just as effective as psychotherapy for the treatment of depression.

True

Vigorous nighttime exercise may improve sleep quality in young people.

True

Which of the following is the best measure of cardiorespiratory fitness?

Vo2max

Which of the following defines the contemplation stage of the transtheoretical model of stages of change?

You recognize that a behavior change would be beneficial and decide to implement a change at some time in the distant future; no firm commitment is made.

Which of the following does not accurately describe a mission statement?

Your mission statement should be an in-depth view of what you think is the purpose of your life.

The methods described for evaluating cardiorespiratory endurance include all of the following except

a 5K run

Which of the following statements is most true?

a and b: Depression is associated with dissatisfaction over body image. Dissatisfaction with body image is associated with depression.

According to the text, how will obesity rates affect people's future health?

a and d decrease life expectancy increase cardiovascular disease

Set-point refers to

a weight that is difficult for your body to change

Compulsive exercise would most likely be present in which eating disorder?

anorexia athletica

Female athlete triad includes all of the following except

anorexia athletica

Amenorrhea would most likely be present in which eating disorder?

anorexia nervosa

For which eating disorder do 1 in 10 cases end in death from starvation, suicide, or medical complications like heart disease or kidney failure?

anorexia nervosa

Which of the following body shapes is at a higher risk for developing health problems?

apple

Relapse is a great risk for anyone making a permanent lifestyle change, such as losing weight. When is the risk of relapse greatest?

at the beginning of the lifestyle change

Sophie is in the habit of watching her favorite soap operas every day after dinner and avoiding her homework until late at night. In implementing a permanent lifestyle change, Sophie decides to go for a 15-minute walk after dinner and begin her homework immediately after she returns. Sophie's decision best characterizes which of the following?

behavior substitution

A preoccupation with physical appearance would most likely be present in which eating disorder?

body dysmorphia

Why is it not beneficial to dramatically cut calories or entire food groups from one's diet?

both a and d God created all things good. Restricting food this way frequently leads to an eating disorder.

Discolored teeth would most likely be present in which eating disorder?

bulimia

Electrolyte imbalance, chronic and irregular bowel movements, gastric rupture, and tooth decay are associated with which eating disorder?

bulimia nervosa

Metabolism is

chemical reactions that break down food to produce energy

Cardiorespiratory exercise is __________ physical activity that has the capacity to raise the heart rate to a level at which an aerobic benefit can occur.

continuous

Which is the cardiorespiratory exercise with the greatest potential for aerobic development?

cross-country skiing

All of the following dimensions make up body image except

cultural

Evidence suggests a relationship between eating disorders and

depression

The steps to writing a mission statement include all of the following except

evaluating your strengths and weaknesses

Which of the following is not one of the psychological influences on the development of eating disorders?

glorification of youth

Concrete decisions to reach your life mission are referred to as

goals

Which of the following is the most accurate way to determine one's body fat content?

hydrostatic weighing

Which of the following is not an intervention strategy?

identifying triggers

Seung is 18 years old and has been jogging every day to improve her cardiorespiratory fitness. Her regimen consists of 20 minutes of running at a heart rate of 120 beats per minute. She asks you for suggestions to improve her cardiorespiratory fitness because she knows you've taken a class on wellness. Which of the following items is the best suggestion?

increase the intensity

The physiological factors that contribute to increased oxygen consumption include all of the following except

increased plasma

Which family member do studies most often cite as a negative influence on eating disorders?

mother

Overuse of protein supplementation would most likely be present in which eating disorder?

muscle dysmorphia

The maximum duration of the oxidative energy system is

none of these

Female athlete triad syndrome is the combination of which three interrelated conditions associated with athletic training?

osteoporosis, disordered eating, amenorrhea

What is the correct classification for Mohammed, who has a BMI of 28.3?

overweight

Which of the following is the correct order of the stages in the transtheoretical model of stages of change?

precontemplation, contemplation, preparation, action, maintenance, termination

One of the steps in designing a plan for a permanent lifestyle change is to predict obstacles. Which two purposes does this step serve?

prepares you for predictable obstacles and gives you the confidence that your plan can survive other obstacles when they come up

Which of the following is not associated with anorexia nervosa?

purging after consuming meals

Which of the following is not a benefit of cardiorespiratory exercise?

reduced HDL cholesterol

All of the following are primary contributors to eating disorders except

theology

The recommended frequency for a person just starting a cardiorespiratory exercise program is

three bouts of exercise per week