Exam 1- Wellness For Life

Muscular ________ is defined as the ability of a muscle to generate force over and over again

Endurance

The maximal ability of a muscle to generate force is known as muscular

Endurance

Resting metabolic rate represents the energy required to maintain essential body functions plus energy expended during

Exercise

Cancer is the number-one cause of death in the United States.

FALSE, heart stuff is

Each year, more women die of breast cancer than of lung cancer.

False

Which of the following major risk factors for cardiovascular disease cannot be modified by behavior?

Genetics or age

Which hormone triggers nerve signals running from the gut to the brain causing hunger?

Ghrelin

If you experience heart attack symptoms for two minutes or more, what should you do?

Go to the hospital

________ refers to fat storage in the waist, hips, and thighs.

Gynoid pattern of obesity

Consuming a nutrient-dense diet, managing stress, and exercising regularly are examples of

Healthy behavior

The number-one cause of death globally is?

Heart disease and stroke

Alejandro had his cholesterol checked recently. His results showed a total blood cholesterol concentration of 260 mg/dL. Based on these results, what is his risk of developing CHD?

High

Which of the following is a psychological concept that describes how strongly people believe that they have control over events in their lives?

In personality psychology, locus of control

One way to maintain ________ health is by keeping your mind active through lifelong learning.

Intellectual

Which hormone depresses appetite by acting on areas of the brain that control hunger?

Leptin

An obese individual just beginning to exercise should choose which type of exercise?

Low intensity

Cancer cells spread through the body via the bloodstream and the ________ system.

Lymphatic system

Tumors containing cancerous cells are called

Malignant

The most common screening test for breast cancer is a(n)

Mammogram

The process by which cancer cells spread throughout the body is

Metastasis

What is arteriosclerosis?

Narrowing or hardening of arteries

Being underweight is a risk factor for which of the following diseases?

Osteoporosis, Anemia, cardiovascular diseases

A woman with over 35% of body fat is classified as

Overweight

Any movement of the body produced by skeletal muscle that results in energy expenditure is termed

Physical activity

A growth in the mucous membrane of the colon that can be a precursor of cancer is called a(n)

Polyp

A person who smokes and has no desire to stop smoking is in which stage of change?

Pre-contemplation

What are the health benefits of exercise?

Reduced risk of cardiovascular disease, cancer, and diabetes Increased bone mass Delayed aging Increased longevity Improved psychological well-being

A healthy diet that reduces ________ intake can help lower blood pressure.

Reduces sodium

A diet that restricts ________ and cholesterol is recommended for prevention of heart disease

Restricts fat

Positive role models, visualization, and social support are ways to increase your ________ for behavior change.

Self-efficacy

The most common type of cancer is

Skin Cancer

The instrument used in a skinfold test is a(n)

Skinfold caliper

SMART stands for ________, measurable, attainable, ________ and time frame

Specific, Realistic

________ results in the death of brain cells.

Stroke

Which of the following practices is most effective in reducing the risk of skin cancer?

Sunscreen of at least 15, wear hats, protective gear

The American Heart Association estimates that approximately one in _____people suffers from hypertension.

Three

A potential sign of skin cancer is a sore that doesn't heal.

True

Breast cancer can occur in men as well as in women.

True

Low-income individuals are more likely to be obese and to experience heart disease than are higher-income individuals.

True

The most common body composition assessments used in fitness centers are the BMI, the skinfold test, and

Waist-to-hip ratio

The initial weight loss on a very low-carbohydrate diet is primarily

Water

To calculate a person's daily caloric expenditure, multiply his or her ________ by the number of calories expended per pound per day.

Weight

Which of the following is not a component of a comprehensive weight-loss program?

Weight loss bars and pills

Which of the following are extreme medical measures used for weight loss?

Weight loss medication and bariatric

One way of gaining muscle mass is to start a program of ________ combined with increased calories and protein.

Weight training

What is osteoporosis

a medical condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormonal changes, or deficiency of calcium or vitamin D.

A good first step in changing unhealthy behaviors is to

assess your habits and select one target behavior to change.

What is the range of optimal body fat for health and fitness in men?

between 8 and 19 percent body fat

A healthy body weight can be determined based on a person's optimal level of

body fat for: age, sex, and weight

Weight-bearing activities are particularly important for

bones

Individuals who have achieved a high level of ________ are capable of performing 30 to 60 minutes of vigorous exercise without undue fatigue.

cardiorespiratory fitness

The gold-standard test to determine an individual's percentage of body fat is

dual energy X-ray absorptiometry

Breast cancers are usually discovered through doctors' examinations.

false

Exercise has been shown to increase the risk of certain types of cancers.

false

For long-term smokers, it is always too late to quit smoking because the damage is already done.

false

Hispanic men are 50% more likely to develop prostate cancer than men in any other ethnic or racial group.

false

Research has shown no link between viruses and cancer.

false

Smokeless tobacco does not increase the risk of developing cancer.

false

The antioxidant vitamins C and D may reduce the risk of cancer

false

The maximal recommended rate of weight loss is 4-5 pounds per week.

false

Ultraviolet light is damaging to the skin only during extended sun exposure, as occurs during a day at the beach.

false

Vitamins A, C, and E are commonly called free radicals.

false

Body composition refers to the relative amounts of ________ in the body.

fat and fat-free tissue

The primary factor that determines where on the body fat is stored is

genetics

What is the daily requirement of sodium for most people?

less than 2,300 mg per day—that's equal to about 1 teaspoon of salt!

Heather has lost 30 pounds and kept it off for 6 years. She is currently in the ________ stage of change in regard to weight loss.

maintenance

Obesity is linked to an increased risk of

major risk factor for cardiovascular disease, Type 2 diabetes, high blood pressure, sleep apnoea, psychological issues, some musculoskeletal conditions and some cancers

Cancer of the blood is termed

rapid production of abnormal white blood cells

Charles has decided that for every 5 pounds he loses in the next 6 months, he's going to splurge on a new t-shirt to show off his sculpted muscles. What behavior modification strategy is Charles using?

self-reinforcement

A commonly used strategy to assist with behavior modification is

setting short- and long-term goals

A positive energy balance is defined as

the relationship between "energy in" (food calories taken into the body through food and drink) and "energy out"

a common sign of a heart attack?

tightness or pain in the chest, neck, back, or arms, as well as fatigue, lightheadedness, abnormal heartbeat, and anxiety.

A balanced weight-loss diet emphasizes whole foods, not processed foods.

true

Across the lifespan, white women are more likely to develop breast cancer than women in any other racial or ethnic group.

true

Cancer involves an abnormal growth of cells.

true

Diet is implicated in 60% of all cancers in women and approximately 40% of cancers in men.

true

Diet is probably the most important behavioral factor in controlling the risk of cancer.

true

Free radicals can promote cancer by damaging DNA in cells.

true

Testicular cancer is one of the most common cancers in younger men.

true

The key to surviving testicular cancer is early detection

true

The seven warning signs of cancer serve as a tool for early detection of various types of cancers.

true

Tobacco use is the single largest cause of cancer deaths.

true

Cancer is a group of diseases characterized by

uncontrolled growth and spread of abnormal cells

Fat deposited around the internal organs is known as ________ fat.

visceral

Warning sign for skin cancer?

-Asymmetry. One part of a mole or birthmark doesn't match the other. -Border. The edges are irregular, ragged, notched, or blurred. -Color -Diameter -Evolving

Total wellness can be achieved by balancing

-Regular physical activity -Proper nutrition -Stress management -Cultivating healthy habits

The recommended rate of weight loss is ________ pounds per week.

1-2 pounds per week

Cardiovascular diseases?

1. Arteriosclerosis 2. Atherosclerosis 3. Coronary heart disease 4. Stroke 5. Hypertension

It is recommended that prior to sun exposure you apply a sunscreen with a sun protection factor of at least

15 Spf

What is the recommended minimum level of moderate-intensity aerobic exercise to reduce the risk of CHD?

30 mins

What percentage of Americans are overweight or obese?

35 percent among men and 40.4 percent among women

The energy deficit required to lose 1 pound is approximately ________ calories.

3500

A negative energy balance of ________ calories per day will result in a loss of one pound of fat per week.

500 calories

The optimal body fat percentage for young men is estimated to be

8-19

For the past year Xavier has been under a lot of stress and has felt compelled to consume mass quantities of food in secret. Afterward, he feels embarrassed and ashamed and resolves to stop doing it, but he's unable to stop. Xavier has gained weight and may be suffering from

Binge eating disorder

________ is a method of assessing body composition by running a low-level electrical current through the body.

Bioelectrical impedance analysis

The surgical removal of tissue to determine whether cancer cells are present is a procedure known as

Biopsy

Regular exercise has been shown to improve blood ________ profiles in most people.

Blood lipid

Stroke is due to a blockage of

Blood supply to the brain, a coronary artery

________ refers to the relative amounts of fat and lean tissue found in the body.

Body Composition

Which of the following is not a recognized eating disorder?

Body dysmorphia

The "B" in the ABCD rule for examining moles stands for

Border

The second most common type of cancer in women is

Breast Cancer

Agents that cause cancer are called

Carcinogens

Which are the five major components of health- related physical fitness?

Cardiovascular endurance. Muscular strength. Muscular endurance. Flexibility. Body composition.

Human papillomavirus is strongly linked to the development of ________ cancer.

Cervical cancer

The "C" in the ABCD rule for examining moles stands for

Color

Consuming a high-fiber diet is a good idea for many reasons, but most specifically because it has been shown to reduce the risk of ________ cancer.

Colorectal Cancer

Normal cells can become cancerous through damage to

DNA

Resting metabolic rate ________ with age.

Decreases

Obesity is defined as

BMI of 30 or above

Which type of diet plan is recommended by the Academy of Nutrition and Dietetics?

Balanced diet and proper nutrition

The "A" in the ABCD rule for examining moles stands for

Asymmetry

When the vessels that supply the heart are blocked due to plaque, the condition is termed

Atherosclerosis

Which area of fat storage in the body is associated with an increased risk of CHD?

Abdominal fat

The type of fat known as storage fat is found in ________ tissue in the body.

Adipose tissue

Which US population group has the highest risk of hypertension?

African Americans

The Bod Pod® device is used in the ________ method of assessing body composition.

Air displacement

The phenomenon of fat storage around the waist, most common in men, is known as the ________ pattern of obesity.

Android

Chest pain due to a reduction in blood flow to the heart is called

Angina