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