exersci

19. The key to progressive overload is to increase exercise time by no more than __________ percent per week. A. 10 B. 15 C. 30 D. 50 E. 60

A. 10

37. What is the safest form of aerobic exercise known? A. walking B. swimming C. water aerobics D. bicycling E. aerobic dance

A. walking

8. A minimum of _________ minutes per day of vigorously intense aerobic exercise is recommended for health benefits. A. 10 B. 20 C. 40 D. 60 E. 90

B. 20

38. What equipment do you need to fitness walk? A. ankle weights and a headband B. appropriate shoes and comfortable clothes C. wristbands and pedometer D. pedometer and stop watch E. walking poles and hat

B. appropriate shoes and comfortable clothes

69. Ancient people took about 30,000 steps during a normal day. How many steps does an active person today take during a day? A. less than 2,000 B. at least 10,000 C. at least 5,000 D. about 7,500 E. has not been measured

B. at least 10,000

23. What are the top two factors that affect longevity? A. medical care and health insurance B. lifestyle behaviors and heredity C. social circumstances and lifestyle factors D. heredity and social circumstances E. nutrition and physical fitness

B. lifestyle behaviors and heredity

9. Which of the following is one of the eight dimensions of wellness? A. chemical B. cardiovascular C. sexual D. occupational E. health

D. occupational

What is the biggest factor in determining longevity?

personal lifestyle behaviors

24. What is the name of the behavior-change process that involves experiencing emotions related to the problem behavior? A. emotional arousal B. self-reevaluation C. emotional empowerment D. self-liberation E. emotional persuasion

A. emotional arousal

11. Which of the following is an example of a learned behavior? A. fastening your seat belt in a car B. coughing C. sneezing around dust D. drinking when thirsty E. shivering when cold

A. fastening your seat belt in a car

44. Being able to distinguish between "wants" and "needs" is a positive trait in which dimension of wellness? A. financial B. social C. intellectual D. occupational E. environmental

A. financial

16. Which of the following are dimensions of wellness? A. financial, intellectual, occupational B. occupational, medical, educational C. spiritual, educational, nutritional D. spiritual, professional, medical E. environmental, educational, nutritional

A. financial, intellectual, occupational

15. A health-related fitness component is A. flexibility. B. agility. C. speed. D. coordination. E. All of these are health-related fitness components.

A. flexibility.

50. For someone in the maintenance stage of change, __________ and __________ are recommended processes to utilize in order to maintain the new behavior. A. helping relationships; countering B. emotional arousal; countering C. reward; consciousness-raising D. social liberation; reward E. consciousness-raising; social liberation

A. helping relationships; countering

1. Reports indicate that the average American's weight A. is increasing. B. is decreasing. C. is remaining the same. D. is similar to Americans fifty years ago. E. has not been researched.

A. is increasing

12. In a landmark study of physical fitness and longevity, Dr. Stephen Blair found that the greatest reduction in risk of death occurred between the _________ levels of fitness. A. low and medium B. medium and high C. high and extremely high

A. low and medium

57. For what does the "M" in the acronym S.M.A.R.T. for effective goal-setting stand? A. measurable B. manageable C. minimal D. multiple E. marginal

A. measurable

7. To attain the health benefits from physical activity, the emphasis should be on exercise of _________ intensity. A. moderate B. intense C. leisurely D. punishing E. maximum

A. moderate

57. In chest-deep water, how much does a person weigh compared to what he or she weighs on land? A. one-tenth B. one-half C. one-fourth D. one-eighth E. one-pound

A. one-tenth

40. The stage of change in the transtheoretical model of behavior change in which a person "denies having a problem or resists change" is called the __________ stage. A. precontemplation B. contemplation C. preparation D. action E. maintenance

A. precontemplation

15. What is the correct progression through the stages of the transtheoretical model of behavior change? A. precontemplation, contemplation, preparation, action, maintenance B. precontemplation, preparation, contemplation, action, maintenance C. preparation, contemplation, action, self-talk, maintenance D. precontemplation, goal-setting, making a plan, action, maintenance E. contemplation, preparation, action, maintenance, relapse prevention

A. precontemplation, contemplation, preparation, action, maintenance

39. In the transtheoretical model of behavior change, specific __________ must be applied at the specific __________ if progress through the stages is to occur. A. processes; stages B. stages; processes C. activities; time D. decisions; moment E. outcomes; stages

A. processes; stages

38. The principle of _________ states that changes occurring with exercise are reversible and, if a person stops exercising, the body will decondition and adapt to the decreased activity level. A. reversibility B. individual differences C. cross-training D. specificit

A. reversibility

29. What is the name of the behavior-change process in which consequences and the impact of changing one's life are determined? A. self-reevaluation B. social liberation C. countering D. environment control E. consciousness-raising

A. self-reevaluation

29. What is at the center of wellness growth? A. self-responsibility B. internal locus of control C. self-control D. spirituality E. societal norms

A. self-responsibility

6. Increasing levels of obesity are related to inactivity as the average American now spends more than half of the day A. sitting. B. eating. C. sleeping. D. online. E. texting.

A. sitting.

19. Being able to appreciate differences in people is an example of a positive trait in which dimension of wellness? A. social B. spiritual C. occupational D. emotional E. intellectua

A. social

42. Bill was surprised that his bench press results were low, even though he had been jogging regularly. What exercise principle does this illustrate? A. specificity B. progressive overload C. FITT D. reversibility E. cross-training

A. specificity

14. For balanced fitness, cardiorespiratory exercises should be supplemented with 8-10 __________-developing exercises 2-3 times per week. A. strength B. agility C. speed D. coordination E. flexibility

A. strength

3. What is the formula for figuring target heart rate? A. HRmax Intensity % + RHR B. (HRmax - RHR) Intensity % + RHR C. (220 - RHR) Intensity % + RHR D. (200 - RHR) Intensity % + RHR E. (MHR + RHR) Intensity - RHR

B. (HRmax - RHR) Intensity % + RHR

9. What is the minimal duration of minutes of vigorous exercise (per workout) that is sufficient for achieving cardiorespiratory fitness changes for most people? A. 10 B. 20 C. 30 D. 60 E. 90

B. 20

73. Which numbers correspond to the target zone on the Rate of Perceived Exertion Chart? A. 2 through 4 B. 4 through 6 C. 3 through 7 D. 6 through 9 E. 7 through 10

B. 4 through 6

3. Findings of several studies show that the physical fitness levels of American youth are A. increasing. B. decreasing. C. remaining the same. D. similar to their parents. E. equal to European children.

B. decreasing.

7. In order to prevent relapse, the remedy for stress is to A. try to get more sleep. B. develop stress management skills. C. consult a psychologist. D. keep a journal. E. find a mentor.

B. develop stress management skills.

45. Which piece of equipment simulates a combination of walking, running, and stair climbing in one motion? A. rowing machine B. elliptical trainer C. stationary bike D. treadmill E. stepper

B. elliptical trainer

17. Being able to cope with stress is an example of a positive trait in which dimension of wellness? A. spiritual B. emotional C. occupational D. sexual E. physical

B. emotional

48. People who exercise regularly experience which of the following? A. effects of endorphins B. enhanced immune system function C. decreased sleep requirement D. slower movement of foods through digestive tract E. decreased neurogenesis

B. enhanced immune system function

58. What is one of the drawbacks of water exercise or aqua aerobics? A. having to know how to swim before learning to exercise B. finding a time of pool access when you can have a workout C. needing to purchase special weights with which to exercise D. finding a pool in which aqua aerobics is allowed E. having an Olympic-style swim suit

B. finding a time of pool access when you can have a workout

4. Which of the following illustrates the positive effects of cardiorespiratory fitness? A. The resting heart rate increases. B. The stroke volume decreases. C. It takes longer to return to resting heart rate after vigorous exercise. D. Oxygen-carrying capacity of the blood increases. E. Resting blood pressure increases.

D. Oxygen-carrying capacity of the blood increases.

27. What is the name of the behavior-change process that involves a person rewarding herself or receiving rewards and reinforcement from others for positive changes? A. self-reevaluation B. consciousness-raising C. reward D. countering E. self-liberation

C. reward

26. What is the name of the behavior-change process that involves accepting personal responsibility for changing, especially involving the belief that it can be done? A. helping relationships B. countering C. self-liberation D. consciousness-raisin

C. self-liberation

65. Which of the following is NOT recommended for adding variety to an in-line skating workout? A. joining a skating club B. trying freestyle skating C. skitching D. exploring a new skating trail E. None of these are recommended

C. skitching

23. What is the name of the behavior-change process in which a person investigates support groups or learns about social opportunities that can help with a change? A. consciousness-raising B. emotional arousal C. social liberation D. reward E. self-liberation

C. social liberation

67. Bob starts investigating where and when the campus running club meets. In doing this, he is utilizing which behaviorchange process? A. consciousness-raising B. emotional arousal C. social liberation D. reward E. self-liberation

C. social liberation

56. For what does the "S" in the acronym S.M.A.R.T. for effective goal-setting stand? A. self-driven B. sensible C. specific D. stable E. steady

C. specific

35. It is not uncommon to __________ between stages of change in the transtheoretical model of behavior change. A. give up B. lose one's perspective and get depressed C. spiral back and forth D. ask for help E. forget your goal

C. spiral back and forth

32. Which of the following activities provides a total body workout using major muscle groups of both the upper and lower body? A. walking B. skating C. swimming D. bicycling E. in-line skating

C. swimming

40. "Healthy life expectancy" is a concept that was initiated by A. the Surgeon General's office. B. the U.S. Department of Health and Human Services. C. the World Health Organization. D. the Centers for Disease Control and Prevention. E. Healthy People 2020.

C. the World Health Organization.

31. Cardiorespiratory endurance is A. a gradual increase in physical activity beyond what is accustomed. B. when only muscles and body systems being exercised will show beneficial change. C. the capacity of your heart, blood vessels, and lungs to deliver oxygen to your tissues. D. the ability of the muscle to exert repeated force against resistance.

C. the capacity of your heart, blood vessels, and lungs to deliver oxygen to your tissues.

28. Body composition is A. the ability to move joints to bend, stretch, and twist. B. the capacity of a muscle to exert a force against a resistance. C. the relative amounts of fat and lean body tissue that comprise the body. D. activities that use muscles in warm-up that will be used in the conditioning bout

C. the relative amounts of fat and lean body tissue that comprise the body.

60. What are the most common discomforts water aerobics exercisers encounter? A. sore abdomen and back muscles B. shoulder and neck pain C. tight calves and blisters D. eye irritation and ear infections E. leg cramps

C. tight calves and blisters

38. What is the main purpose of writing a behavior-change contract? A. to make sure a witness knows what you are attempting to do B. to see your goal in writing C. to think through your plan and strategies completely D. to list your motivations for wanting to change E. to narrow your goal to something specific

C. to think through your plan and strategies completely

39. What are the top four lifestyle behaviors that contribute to premature death in the United States? A. drug use, obesity, tobacco use, distracted driving B. tobacco use, poor diet, obesity, alcohol abuse C. tobacco use, lack of exercise, poor diet, alcohol abuse D. lack of exercise, tobacco use, alcohol abuse, distracted driving E. tobacco use, poor diet, lack of exercise, obesity

C. tobacco use, lack of exercise, poor diet, alcohol abuse

56. What are two common discomforts of running that can be easily avoided? A. sprained ankles and sore knees B. lower back pain and sore neck C. toe injuries and chafing on the inner thigh D. fallen arches and calf sorene

C. toe injuries and chafing on the inner thigh

62. What is the physiological adaptation that results from CRE exercise called? A. cardiac output B. oxygen uptake C. training effect D. immune system effect E. aerobic capacit

C. training effect

48. The best field test of aerobic capacity is the A. treadmill test. B. push up test. C. bicycle ergometer test. D. 1.5-mile run test. E. step test.

D. 1.5-mile run test.

51. How much time do you need to spend exercising? A. 10 minutes, five days a week B. 10 to 15-minutes every day C. 120 to 150-minutes three days a week D. 20 to 60-minutes, three days a week E. 75-minutes, three days a week

D. 20 to 60-minutes, three days a week

39. After how many miles of use do all shoes, regardless of brand, price, or type of construction, lose most of their shock absorbency? A. 75 miles B. 150 miles C. 300 miles D. 500 miles E. 650 miles

D. 500 miles

22. What percentage of health care expenditures in the U.S. is used in treating chronic diseases? A. 25 B. 50 C. 60 D. 75 E. 95

D. 75

28. In cycling accidents, what percent of deaths and permanent disabilities are due to head injuries? A. 15 B. 25 C. 45 D. 75

D. 75

49. You may begin to experience benefits from a fitness program in _________ weeks. A. 1-2 B. 3-4 C. 5-7 D. 8-12 E. 13-16

D. 8-12

19. Which of the following best describes the action stage? A. A person is considering a plan of action. B. A person is identifying the problem behavior. C. A person has maintained a plan of action for 8 months. D. A person overtly takes action. E. A plan of action is being put together.

D. A person overtly takes action.

61. Which of the following should a water aerobics exercise workout incorporate? A. a warm-up B. a conditioning period C. a cool-down D. All of these choices should be incorporated.

D. All of these choices should be incorporated.

5. Which is TRUE concerning the transtheoretical model of behavior change? A. The maintenance stage is the most important. B. The preparation stage is least important. C. The action stage is most important. D. Each stage is equally important. E. Making the decision to change is the most important step.

D. Each stage is equally important.

68. Which of the following best describes the term self-efficacy? A. It is the continuous dialogue that goes on within ourselves each day. B. It is the ability to be efficient in sorting out good and bad behaviors. C. It is the ability to remain motivated throughout the behavior-change process. D. It is the amount of confidence an individual has in his or her ability to carry out a desired behavior. E. It is the ability to sustain willpower when changing a behavior.

D. It is the amount of confidence an individual has in his or her ability to carry out a desired behavior.

13. Which training effect benefit decreases as a result of a long-term regular exercise program? A. resting pulse B. pulse at any workload C. length of recovery time D. body fat E. All of the answers are correct.

E. All of the answers are correct.

24. What is a possible drawback to aerobic dancing? A. Participants perform on a hard, unyielding surface. B. Not all instructors have had training in exercise safety and some may teach improperly. C. The instructor may not lead the warm-up before and cool-down after the workout. D. The exerciser may overdo it by trying to keep up with the instructor even thou he or she is not ready to do so. E. All of the answers are correct.

E. All of the answers are correct.

31. Why is bicycling such an appealing form of exercise? A. You get to see things you ordinarily wouldn't see. B. You can explore an area. C. You can ride alone or with family and friends. D. It minimizes stress to the back and shins. E. All of the answers are correct.

E. All of the answers are correct.

36. Warm-up is defined as A. preparing psychologically for a workout. B. increasing the heart rate. C. increasing muscle elasticity. D. increasing the internal muscle temperature. E. All of the answers are correct.

E. All of the answers are correct.

45. It is important to check with your physician before taking a cardiorespiratory fitness test if you A. are over 35 years of age. B. smoke cigarettes. C. are 20 or more pounds overweight. D. have high blood pressure. E. All of the answers are correct.

E. All of the answers are correct.

47. Which of the following recommendations should be followed prior to taking any cardiorespiratory endurance test? A. Avoid taking the test under conditions of extreme heat and cold. B. Do not eat a heavy meal for up to three hours prior to the test. C. Do not smoke for up to three hours prior to the test. D. Rest from exercise for one day prior to the test. E. All of the answers are correct.

E. All of the answers are correct.

49. To which of the following chronic diseases and health consequences does physical inactivity contribute? A. obesity B. osteoporosis C. diabetes D. cancer E. All of the answers are correct.

E. All of the answers are correct.

52. What is the purpose of the warm-up? A. to prepare psychologically for the workout B. to increase heart rate C. to increase muscle elasticity D. to increase the internal muscle temperature E. All of the answers are correct.

E. All of the answers are correct.

54. How does exercise improve cognitive function? A. It increases neurogenesis. B. It helps the heart pump more oxygen to the brain. C. It stimulates the release of brain chemicals to build neurological connections. D. It slows development of Alzheimer's disease. E. All of the answers are correct.

E. All of the answers are correct.

66. Which of the following will increase the heart rate during a fitness walking workout? A. weighted vests B. hand weights C. walking poles D. power belts E. All of the answers are correct.

E. All of the answers are correct.

81. Which of the following statements is TRUE? A. During a fitness workout, you should be able to carry on a conversation. B. The Talk Test is a reliable method to judge the intensity of a workout. C. Experienced exercisers may use the RPE method to judge the intensity of their workout if they wish. D. You can "sense" how hard or how easy a workout is in order to measure workout intensity. E. All of the statements are true.

E. All of the statements are true.

43. What is an advantage to working out in a club? A. Professionals are readily available to answer questions. B. There's no need to buy or repair equipment. C. One can switch from one type of equipment to another to avoid boredom. D. Rainy and cold weather won't hamper your workout. E. All of these are advantages.

E. All of these are advantages.

16. Which of the following fitness components is performance-related? A. speed B. power C. agility D. reaction time E. All of these are performance-related fitness components.

E. All of these are performance-related fitness components.

46. Which of the following is considered one of the broad goals of Healthy People 2020? A. Find a cure for cancer. B. Find a cure for AIDS. C. Provide free medical-care for all Americans. D. Make all public facilities (including restaurants and bars) smoke-free. E. Eliminate health disparities.

E. Eliminate health disparities.

72. What is the guideline for increasing your baseline activity level when using a pedometer? A. Increase baseline activity level by 50 percent. B. Increase baseline activity level by 40 percent. C. Increase baseline activity level by 30 percent. D. Increase baseline activity level by 20 percent. E. Increase baseline activity level by 10 percent.

E. Increase baseline activity level by 10 percent.

47. For someone in the contemplation stage of behavior change, __________ is a recommended process to utilize in order to progress to the next stage. A. self-liberation B. reward C. countering D. environment control E. social liberation

E. social liberation

60. For what does the "T" in the acronym S.M.A.R.T. for effective goal-setting stand? A. transtheoretical B. tally C. transform D. task-oriented E. time-bound

E. time-bound

24. The emotional dimension of wellness involves which of the following? A. maintaining a continuing education program B. showing an interest in others C. obeying the laws of society D. engaging in mentally stimulating activities E. viewing challenges as opportunities for personal growth

E. viewing challenges as opportunities for personal growth

41. Susan wishes to improve her abdominal and arm muscular endurance. The best way to do this is to A. do abdominal curls and pushups. B. stretch before and after workouts. C. perform aerobic dance with hand weights. D. reduce her body fat.

A. do abdominal curls and pushups.

6. Sally is 18 years old and has a resting heart rate of 72 beats per minute. What is her estimated maximum heart rate? A. 202 B. 200 C. 220 D. 130 E. 148

A. 202

55. When running, your foot strikes the ground with an impact of approximately how many times your body weight? A. 3 B. 5 C. 6 D. 10 E. 15

A. 3

20. Which of the following best describes the maintenance stage? A. A person sustains his or her new behavior. B. A person asks for others to help with his or her problem behavior. C. A person identifies his or her problem behavior. D. A person draws up a plan of action. E. A person has had a setback and contemplates getting started again.

A. A person sustains his or her new behavior.

47. Which of the following is TRUE in regard to health disparities in the United States? A. Among women, the prevalence of obesity is highest among African Americans and Hispanic women. B. White, affluent men have the highest death rates from heart disease. C. Death rates from breast cancer are highest among white women. D. There is no differentiation among races in regard to life expectancy. E. There is no differentiation among races in regard to diabetes.

A. Among women, the prevalence of obesity is highest among African Americans and Hispanic women.

15. When is the best time to check your pulse to determine the intensity of your workout? A. Check immediately at the end of a conditioning bout. B. Check before beginning exercise. C. Check immediately at the end of the cool-down. D. Check immediately at the end of the warm-up. E. Wait 5 minutes to see if training effect has occurred.

A. Check immediately at the end of a conditioning bout.

77. Which of the following statements is TRUE? A. For those who suffer from painful arthritis regular exercise can reduce the pain more than over-the-counter pain medication. B. Regular exercise does not reduce the risk of early death. C. Exercise does not improve the survival rate for those battling cancer. D. Cardiorespiratory fitness can improve your GPA but it cannot be called the "fountain of youth" for the brain. E. The benefits of aerobic fitness are many but do not include decreasing the risk of developing Alzheimer's disease.

A. For those who suffer from painful arthritis regular exercise can reduce the pain more than over-the-counter pain

37. A famous, ongoing study that has resulted in much of the information about how heredity, environment, medical care, and lifestyle factors affect heart disease comes from the residents of A. Framingham, Massachusetts. B. Ann Arbor, Michigan. C. San Jose, California. D. Boston, Massachusetts. E. New Orleans, Louisiana.

A. Framingham, Massachusetts.

15. Which of the following is TRUE regarding the wellness lifestyle? A. It involves taking responsibility for lifestyle behaviors. B. Living to a very old age is guaranteed. C. College age is the best time to begin wellness living. D. The rewards of wellness are delayed. E. Having health insurance is essential.

A. It involves taking responsibility for lifestyle behaviors.

3. Who developed the transtheoretical model of behavior change? A. James Prochaska B. Halbert Dunn C. Dr. Andrew Weil D. Ivan Pavlov E. Sigmund Freud

A. James Prochaska

75. Which of the following is the correct placement of a pedometer? A. Place the pedometer in line with the midpoint of the thigh and the kneecap. B. Place the pedometer on the waistband (or belt) of a loose-fitting garment. C. Place the pedometer on the side of the body directly in line with the armpit. D. Place the pedometer on the front of the body in line with the nose. E. Attach the pedometer to an elastic band and wear it on the wrist.

A. Place the pedometer in line with the midpoint of the thigh and the kneecap.

59. What should you do when water exercising? A. Shower before entering the pool. B. Enter the pool with an open sore. C. Enter deep water if you can't swim. D. Stay in only shallow water when working out when there is no lifeguard or you have no partne

A. Shower before entering the pool.

17. Which of the following best describes the contemplation stage? A. There is a sense of awareness about a problem behavior, but there is ambivalence about changing. B. The person begins forming concrete strategies to change the problem. C. The person has begun consistently changing his or her behavior. D. The person maintains the behavior he or she has changed. E. The person has no intention of changing

A. There is a sense of awareness about a problem behavior, but there is ambivalence about changing.

11. Which of the following is a factor that affects growth in wellness? A. assessment B. desire C. emotional well-being D. heredity E. financial planning

A. assessment

30. What is the fitness activity that combines interval training, squats, squat thrusts, and martial arts moves to create camaraderie among participants? A. boot camp B. aerobic dance C. Zumba D. step fitness E. high intensity circuit training (HICT)

A. boot camp

32. Which of the following is NOT considered a chronic disease? A. cataracts B. atherosclerosis C. osteoporosis D. stroke E. cancer

A. cataracts

2. Which of the following is involved in successful behavior change? A. choosing goals and designing specific strategies to meet them B. having willpower and support of friends and family C. having an ultimatum set by an authority figure such as a doctor D. writing out a list of reasons to change E. having a burning desire to change

A. choosing goals and designing specific strategies to meet them

26. What is flexibility? A. the ability to move joints to bend, stretch, and twist movement of a joint through a full range of motion B. the capacity of a muscle to exert a force against a resistance C. the relative amounts of fat and lean body tissue that comprise the body D. activities that use muscles in warm-up that will be used in the conditioning bout

A. the ability to move joints to bend, stretch, and twist movement of a joint through a full range of motion

20. How is the neutral point on the wellness continuum best described? A. the point of no discernible illness or wellness B. the point of premature death C. the point of high-level wellness D. the point of illness E. the point where treatment becomes important

A. the point of no discernible illness or wellness

52. Jogging has been shown to have positive benefits in which of the following groups of individuals? A. those with type 2 diabetes B. those with asthma C. those with joint problems D. those with shin splints

A. those with type 2 diabetes

14. The five distinct stages of change are also known as the __________ of behavior change. A. transtheoretical model B. precontemplation model C. transcendental meditation model D. professional model E. self-efficacy model

A. transtheoretical model

46. Which of the following is a laboratory test of oxygen consumption? A. treadmill exercise tolerance test B. 1.5-mile run/walk C. 1-mile walk test D. 5-mile bicycle ride E. 500-yard swim test

A. treadmill exercise tolerance test

11. For health-related fitness, the ACSM recommends doing 8-10 strength training exercises _________ days per week. A. two B. three C. four D. five E. six

A. two

8. Which of the following is an example of the behavior change process of "countering"? A. using low-fat substitutes in place of full fat condiments B. discussing your diet with a dietician C. self-talk D. removing all ashtrays from your apartment E. posting positive signs and reminders in prominent places

A. using low-fat substitutes in place of full fat condiments

50. What body part is the number one injury site from in-line skating? A. wrist B. foot C. ankle D. knee E. head

A. wrist

28. Tom volunteers at and donates money to his local food bank. This is an example of what dimension of wellness? A. nutritional B. financial C. professional D. educational E. social

E. social

18. Which of the following best describes the preparation stage? A. Behavior is maintained for at least six months. B. A plan of action is put together. C. A friend confronts the problem behavior. D. A plan of action has already been put into motion and is being done consistently. E. Change will not occur in the near future.

B. A plan of action is put together.

30. Which of the following is considered one of the broad goals of Healthy People 2020? A. Establish free medical clinics in inner cities. B. Create physical environments that promote good health. C. Remove all junk food from schools. D. Require daily physical education in all schools. E. Accelerate breast cancer research.

B. Create physical environments that promote good health.

8. Which of the following is NOT one of the overarching goals of Healthy People 2020? A. Achieve health equity in all groups. B. Establish free medical clinics in inner cities. C. Create environments that promote good health for all. D. Promote quality of life and healthy behaviors across all life stages. E. Attain longer lives free of preventable diseases.

B. Establish free medical clinics in inner cities.

34. Which of the following is an example of a specific and measurable goal? A. I will lose some weight. B. I will exercise daily for 30 minutes. C. I will eat healthier. D. I will drink less beer at parties. E. I will get along better with my roommate.

B. I will exercise daily for 30 minutes

4. Which of the following statements is TRUE concerning health benefits from physical activity? A. Physical activity must be in a single session to be beneficial. B. Include 30 minutes of moderate intensity aerobic exercise 5 days a week for health. C. Adding daily physical activity impacts health statistics for disease but not for cancer or other health conditions. D. Adults over age 65 should avoid physical activity. E. Shopping, mopping, and taking out trash count as moderate physical activity.

B. Include 30 minutes of moderate intensity aerobic exercise 5 days a week for health.

21. Why might aerobic dance appeal to some people? A. It is low impact and thus a good choice for people with joint problems. B. It combines the cardiovascular benefits of jogging with the fun of dancing. C. It is a good choice for people who do not like group exercise. D. It provides an outdoor setting that nature-lovers would enjoy. E. There is very little risk of injury

B. It combines the cardiovascular benefits of jogging with the fun of dancing.

76. Why exercise is called "medicine?" A. Even though it has no effect on length of life, it decreases the risk of developing Alzheimer's disease and other types of dementia. B. It improves heart health and academic performance. C. It wards off type 2 diabetes but increases risk of other chronic diseases. D. It improves cholesterol level when combined with an organic diet and natural nutritional supplements. E. Physicians prescribe it more than they do antibiotics.

B. It improves heart health and academic performance.

42. Which of the following is TRUE concerning behavior change? A. It is best if someone tells us to do it. B. It involves conscious strategies. C. Willpower is the most important factor in changing a behavior. D. Having a low level of self-efficacy is helpful. E. Wanting to change is enough.

B. It involves conscious strategies.

35. What country has the longest "healthy life expectancy"? A. England B. Singapore C. Denmark D. United States E. Japan

B. Singapore

48. __________ percent of U.S. adults adhere to ALL of the following four health habits: don't smoke; exercise 30 minutes 5 days a week; maintain a healthy weight; and eat five or more servings of fruits and/vegetables daily. A. One B. Three C. Five D. Ten E. Twenty

B. Three

42. What is a disadvantage of home exercise equipment? A. You can choose your own time to exercise. B. You need to make room for it in your house. C. You can hang your clothes on it when not using it. D. It is handy. E. You don't need a personal trainer.

B. You need to make room for it in your house.

49. Which of the following best defines "societal norm?" A. the normal rate of chronic disease that is predicted for a society B. behaviors or practices that become expected or acceptable in a society C. a record of lifestyle behaviors that are based on racial status in a society D. the documented rates of lifestyle abuse in a society E. a classification of norming for alcohol behavior in a society

B. behaviors or practices that become expected or acceptable in a society

17. The most important health-related component of physical fitness is A. body composition. B. cardiorespiratory endurance. C. muscular strength. D. muscular endurance. E. flexibility.

B. cardiorespiratory endurance.

28. What is the name of the behavior-change process in which a person begins investigating and learning about his or her problem? A. social liberation B. consciousness-raising C. helping relationships D. reward E. self-reevaluation

B. consciousness-raising

41. The stage of change in the transtheoretical model of behavior change in which a person has a sense of awareness about his or her problem is called the __________ stage. A. precontemplation B. contemplation C. preparation D. action E. maintenance

B. contemplation

51. In the __________ stage of change in the transtheoretical model, the pros of changing begin to match the cons of changing. A. precontemplation B. contemplation C. preparation D. action E. maintenance

B. contemplation

22. What is the name of the behavior-change process in which a person substitutes an alternative behavior for a problem behavior? A. helping relationships B. countering C. emotional arousal D. reward E. self-reevaluation

B. countering

66. When Beth chews a piece of gum instead of eating a candy bar, she has utilized which behavior-change process? A. helping relationships B. countering C. emotional arousal D. reward E. self-reevaluation

B. countering

34. According to the ACSM, it is generally safe for men under age 40 and women under 50 to begin a vigorous exercise program if they are healthy and A. have not had a recent ankle sprain. B. have had a satisfactory medical checkup in the past 2 years. C. are not overweight. D. have participated in sports sometime in the last 10 years. E. do not fatigue easily.

B. have had a satisfactory medical checkup in the past 2 years.

61. One of the components of sustained motivation is A. eliminating struggles. B. having strategies for making conscious decisions. C. having a lot of desire. D. deciding that no one can defeat you. E. building willpower.

B. having strategies for making conscious decisions.

39. The principle of _________ states that people vary in their ability to develop fitness components. A. reversibility B. individual differences C. cross-training D. specificity

B. individual differences

6. Which of the following is one of the top four lifestyle practices that contribute to premature deaths in the United States? A. distracted driving B. lack of exercise C. insufficient sleep D. overconsumption of sugar E. drunken driving

B. lack of exercise

38. Belief about how much power a person has in regard to what happens to him or her is called A. willpower. B. locus of control. C. perceived competence. D. perceived expectations. E. desire.

B. locus of control.

16. What is the term that describes the greatest amount of oxygen that can be utilized by the body during intense exercise? A. cardiorespiratory endurance B. maximal oxygen uptake C. cardiorespiratory uptake D. maximal cardiorespiratory uptake E. maximal endurance

B. maximal oxygen uptake

18. What is the term for the capacity of a muscle to exert a repeated force against resistance? A. muscular overload B. muscular endurance C. muscular strength D. muscular hypertrophy E. muscular duration

B. muscular endurance

22. The abdominal curls test measures A. muscular strength. B. muscular endurance. C. flexibility. D. cardiorespiratory endurance. E. body composition.

B. muscular endurance.

23. Who or what is Karvonen? A. a formula for determining aerobic capacity B. person who discovered that the heart rate during exercise must be raised by at least 60% of the heart rate reserve (HHR) in order to gain CRE fitness C. discovered the FITT prescription D. person who found that an adequate higher intensity should be 60% of the maximal heart rate in order to improve CRE fitness E. person who used the results from a fitness field test to determine heart rate range

B. person who discovered that the heart rate during exercise must be raised by at least 60% of the heart rate reserve (HHR) in order to gain CRE fitness

9. In order to prevent relapse, a remedy for social situations is A. avoiding the social situation. B. planning ahead with coping strategies. C. finding a self-help group. D. using consciousness-raising strategies. E. setting up a reward system.

B. planning ahead with coping strategies

50. The low "healthy life expectancy" ranking for the United States among wealthy nations is due, in part, to A. high levels of stress among American citizens. B. poor health status among certain populations in the U.S. C. lack of health insurance for so many U.S. citizens. D. heavy alcohol consumption in the U.S. E. high rate of suicide in the U.S.

B. poor health status among certain populations in the U.S.

32. What is the term used to describe the belief that one's own efforts can make a difference in changing a behavior? A. willpower B. self-efficacy C. self-motivation D. autonomy E. self-liberation

B. self-efficacy

37. What is the term for the continuous dialogue that goes on within ourselves each day? A. paranoia dialogue B. self-talk C. conscious thinking D. backtalk E. self-efficacy

B. self-talk

41. What are the two most common walking complaints? A. shoulder and neck soreness B. shin splints and back-of-the-knee soreness C. lower back and foot soreness D. abdomen soreness and toe numbness E. lower leg cramps

B. shin splints and back-of-the-knee soreness

6. Which of the following is NOT helpful in goal identification? A. establishing a time frame for your goal B. sticking with at least two main goals C. making your goal relevant and achievable D. making your goal specific E. making your goal measurable

B. sticking with at least two main goals

13. James Prochaska and his colleagues studied individuals who had A. lost their jobs. B. successfully changed health-related behaviors. C. suffered tragic losses. D. undergone psychological counseling. E. a heredity of chronic disease.

B. successfully changed health-related behaviors.

34. What equipment should you use to increase muscular strength and stroke efficiency when swimming? A. a rope B. swim fins C. dumbbells D. ankle weights E. waterproof music player

B. swim fins

24. Muscular strength is A. the ability to move joints to bend, stretch, and twist. B. the ability of a muscle to exert a maximal force against resistance. C. the relative amounts of fat and lean body tissue that comprise the body. D. activities that use muscles in warm-up that will be used in the conditioning bout.

B. the ability of a muscle to exert a maximal force against resistance.

32. Physical fitness is A. a gradual increase in physical activity. B. the ability of the body to function at optimal efficiency. C. made of warm-up, conditioning bout, and cool-down. D. the body's tendency to decondition when a person stops exercising. E. doing two or more types of exercise in one session.

B. the ability of the body to function at optimal efficiency.

. The principle of specificity is A. a gradual increase in physical activity beyond what is accustomed. B. when only muscles and body systems being exercised will show beneficial change. C. the capacity of your heart, blood vessels, and lungs to deliver oxygen to your tissues. D. the ability of the muscle to exert repeated force against resistance.

B. when only muscles and body systems being exercised will show beneficial change

70. How many steps per day do fitness experts recommend for weight management and fitness improvement? A. 3,000 B. 5,000 C. 10,000 D. 15,000 E. 20,000

C. 10,000

7. Julio is 22 years old and has a resting heart rate of 58 beats per minute. What is his target heart rate range? A. 158-170 B. 130-154 C. 142-170 D. 150-170 E. 198-258

C. 142-170

18. Anthony is 25 years old and has a resting heart rate of 65. What is Anthony's THR range? A. 130-151 B. 140-161 C. 143-169 D. 150-163 E. 160-179

C. 143-169

37. The conditioning bout should last __________ minutes. A. 5-10 B. 10-15 C. 20-30 D. 30-45 E. 50-60

C. 20-30

67. For basic health benefits, what is the exercise recommendation from the Department of Health and Human Services? A. 20-60 minutes of moderately-intense aerobic activity three times a week B. 1 hour of vigorously-intense aerobic activity per week C. 2½ hours (150 minutes) of moderately-intense aerobic activity a week D. 2½ hours (150 minutes) of vigorously-intense aerobic activity a week E. muscle-strengthening activities at least three days a week

C. 2½ hours (150 minutes) of moderately-intense aerobic activity a week

8. Which best describes F in the FITT formula? A. 1-3 days per week B. 2-3 days per week C. 3-5 days per week D. 5-7 days per week E. None of these choices is correct.

C. 3-5 days per week

10. ACSM recommends a minimum of __________ minutes per day of moderate-intensity exercise for health. A. 10 B. 15 C. 30 D. 60 E. 90

C. 30

64. What is your pace if you are walking a mile in 15 minutes? A. 3 miles per hour B. 3.5 miles per hour C. 4 miles per hour D. 4.5 miles per hour E. 5 miles per hour

C. 4 miles per hour

14. What is the recommended intensity range for developing cardiorespiratory endurance? A. 40-50% HRmax B. 50-60% HRmax C. 60-80% HRmax D. 80-90% HRmax E. 100% HRmax

C. 60-80% HRmax

63. To exhibit correct fitness walking form, what should be the angle at the bend of the elbow? A. 180 degrees B. 120 degrees C. 90 degrees D. 45 degrees E. 25 degrees

C. 90 degrees

16. Which of the following best describes the precontemplation stage? A. A person has had setbacks and is now re-focusing on changing. B. A person is ready to take action right away. C. A person does not intend to take action anytime soon. D. A person has already begun taking action. E. A person is weighing the pros and cons of changing.

C. A person does not intend to take action anytime soon.

44. Which of the following is NOT a question you should ask yourself before purchasing exercise equipment? A. How much will I use this? B. Is it easy to assemble? C. Does it have a heart rate and mileage tracker? D. Does it have the features I want? E. What extra accessories will I need?

C. Does it have a heart rate and mileage tracker?

55. Why are field tests of cardiorespiratory fitness used in class instead of laboratory tests? A. Field tests are more accurate than laboratory tests. B. Laboratory tests lack the specificity of field tests. C. Field tests make it easy to test yourself or a group to measure progress. D. Laboratory tests do not account for individual differences in fitness components.

C. Field tests make it easy to test yourself or a group to measure progress.

33. Which of the following is an example of a specific and achievable goal? A. I will lose 30 pounds in two weeks. B. I will never miss a church prayer meeting. C. I will exercise three times a week for 30 minutes. D. I will never lose my temper. E. I will call my parents every day at 9:00 a.m.

C. I will exercise three times a week for 30 minutes.

52. Which of the following is the clearest behavior-change goal statement? A. I will quit smoking after vacation. B. I will try to eat more fruits and vegetables. C. I will fitness walk for 30 minutes on Monday, Tuesday, Friday, and Saturday at 4:00 p.m. D. I will try to call my mother more often. E. I will lose weight before the end of this school year

C. I will fitness walk for 30 minutes on Monday, Tuesday, Friday, and Saturday at 4:00 p.m.

35. Which of the following is good advice to follow when near a pool? A. Swim in the lane nearest the deck for safety. B. Dive in at the shallow end of the pool very carefully. C. Keep emergency rescue numbers in the pool area. D. Keep all doors going into the pool unlocked at all times. E. Keep extra swim goggles available for swimmers to use.

C. Keep emergency rescue numbers in the pool area.

51. Which of the following statements is TRUE regarding the effects of warm-up? A. Muscle elasticity is reduced. B. Internal temperature of the muscles is decreased. C. Mental preparation for exercise is improved. D. Endurance is increased. E. Blood flow to the muscles is decreased.

C. Mental preparation for exercise is improved.

78. Which of the following statements is TRUE? A. For aerobic fitness, allow at least 72 hours between workouts for maximum improvement. B. It is necessary to workout every day for CRE fitness. C. The FITT formula recommends exercise that is rhythmic and continuous. D. The first "T" in the FITT formula stands for Talk Test. E. The "I" in the FITT formula recommends that the intensity of exercise be 100% for college studen

C. The FITT formula recommends exercise that is rhythmic and continuous.

7. Which best describes the shape of the wellness continuum? A. a circle B. a single arrow C. a two-headed arrow D. stair steps E. a U-shaped curve

C. a two-headed arrow

58. For what does the "A" in the acronym S.M.A.R.T. for effective goal-setting stand? A. applicable B. automatic C. achievable D. assertive E. attention

C. achievable

53. Joe has been running daily and is starting to get shin splints. He wants to avoid making this worse and maintain his aerobic conditioning so he can run in a race in 2 weeks. His best option is to A. maintain his daily running. B. switch to strength training. C. alternate running with a low-impact aerobic activity. D. stop running and do swimming workouts until the shin pain resolves.

C. alternate running with a low-impact aerobic activity.

26. Which of the following fitness activities has the greatest potential for deaths and permanent disabilities due to head injuries? A. indoor exercise equipment B. fitness swimming C. bicycling D. in-line skating E. jogging

C. bicycling

5. We know that four behaviors account for 78% of the risk of chronic disease. Which of these can cut risk of premature death in half? A. not using tobacco B. eating a healthy diet C. exercising most days of the week D. not abusing alcohol E. All four behaviors must be implemented to cut the risk of premature death in half

C. exercising most days of the week

21. The sit and reach test measures A. muscular strength. B. muscular endurance. C. flexibility. D. cardiorespiratory endurance. E. body composition

C. flexibility.

12. Intensity, type of exercise, __________, and __________ are the four factors involved in fitness development. A. time; speed B. frequency; distance C. frequency; time D. distance; time E. strength; endurance

C. frequency; time

13. An example of a vigorous level of moderate of activity is A. fishing. B. washing and waxing the car. C. gardening. D. dancing fast. E. washing windows.

C. gardening.

31. What is the overall leading cause of death in the United States? A. cancer B. stroke C. heart disease D. type 2 diabetes E. obesity

C. heart disease

44. The main purpose of fitness testing is to A. compare your fitness level with others in the class. B. provide an opportunity for competition with classmates. C. help you identify your current fitness levels. D. determine if you need medical clearance before beginning an exercise program. E. determine your fitness potential.

C. help you identify your current fitness levels.

42. Locus of control is an individual's belief about A. personal assessment. B. right and wrong. C. how much power he or she has in regard to what happens to him or her. D. obtaining skills or a trade. E. whether the government or each individual is responsible for health care costs.

C. how much power he or she has in regard to what happens to him or her.

27. Which of the following is the biggest drawback to cycling? A. keeping a bike up-to-date with the latest technology B. storing the bicycle C. inclement weather D. keeping the bike safe from theft E. keeping the tires properly inflated

C. inclement weather

43. Which of the following is NOT a factor that underlies one's susceptibility to ill health? A. heredity B. social circumstances C. intellectual capacity D. medical care E. environmental conditions

C. intellectual capacity

. forget your goal 36. The majority of our supportive messages come from A. friends. B. family. C. internal thoughts. D. society. E. the media.

C. internal thoughts.

12. Successful change occurs when __________ and __________ are linked for the purpose of controlling behavior. A. power; money B. motivation; power C. knowledge; action D. rewards; consequences E. desire; willpower

C. knowledge; action

45. Experts predict that a decline in life expectancy in the U.S. will occur in the 21st century due to the rising prevalence of A. drunken driving. B. suicide. C. obesity. D. drug abuse. E. poverty.

C. obesity.

47. In-line skating would not be a good choice if you suffer from which of the following? A. fear of heights B. asthma C. osteoporosis D. epilepsy E. high blood pressure

C. osteoporosis

2. Which of the following is NOT considered a hypokinetic condition? A. coronary heart disease B. osteoporosis C. pneumonia D. obesity E. diabetes

C. pneumonia

45. What is the stage of change in the transtheoretical model of behavior change in which a person is on the verge of making specific changes and may even experiment with small changes? A. precontemplation B. contemplation C. preparation D. action E. maintenance

C. preparation

1. The five stages in the transtheoretical model of behavior change include precontemplation, contemplation, ____________, ____________, and maintenance. A. countering; environment control B. social liberation; self-evaluation C. preparation; action D. goal-setting; motivation E. social liberation; preparation

C. preparation; action

74. Which of the following is the correct guideline for using a pedometer? A. If the pedometer has a lid, keep it open. B. Keep the pedometer in a horizontal plane as opposed to a vertical plane. C. To attach a pedometer, wear clothing with a loose-fitting waistband. D. Perform an accuracy check to make sure the pedometer is in the correct position. E. Wear the pedometer on the waistband at the side of the body in line with the foot.

D. Perform an accuracy check to make sure the pedometer is in the correct position.

36. What is the leading cause of death of 15- to 44-year-old Americans? A. cancer B. suicide C. homicide D. accidents E. HIV

D. accidents

31. Many health promotion programs in society address the needs of those already in the __________ stage of change. A. precontemplation B. contemplation C. preparation D. action E. maintenance

D. action

44. What is the stage of change in the transtheoretical model of behavior change in which a person is overtly practicing his or her new behavior (but for less than six months)? A. precontemplation B. contemplation C. preparation D. action E. maintenance

D. action

20. The 1.5-mile run test measures A. muscular strength. B. muscular endurance. C. flexibility. D. cardiorespiratory endurance. E. body composition

D. cardiorespiratory endurance.

E. body composition. 23. The step test measures A. muscular strength. B. muscular endurance. C. flexibility. D. cardiorespiratory fitness. E. body composition.

D. cardiorespiratory fitness.

62. What are the D's to deal with cravings? A. distract, distance, deny, self-talk B. determination, deprivation, delegate, substitute C. deny, delegate, discourage, self-talk D. delay, distract, distance, substitute E. demand, discourage, deny, self-talk

D. delay, distract, distance, substitute

48. For someone in the preparation stage of behavior change, __________ is a recommended process to utilize in order to progress to the next stage. A. consciousness-raising B. countering C. helping relationships D. emotional arousal E. environment control

D. emotional arousal

35. Progressive overload occurs when A. muscle elasticity is reduced. B. the internal temperature of the muscles is decreased. C. mental preparation for exercise is improved. D. endurance is increased. E. blood flow to the muscles is decreased.

D. endurance is increased.

25. What is the name of the behavior-change process that involves restructuring your surroundings to reduce temptations? A. countering B. reward C. self-liberation D. environment control E. social liberation

D. environment control

27. Task-specific activity is A. the ability to move joints to bend, stretch, and twist. B. the capacity of a muscle to exert a force against a resistance. C. the relative amount of fat and lean body tissue that comprise the body. D. exercise using the same muscles that will be used in the conditioning bout but at a lowered intensity level. Topic: The Three Parts of a Workout

D. exercise using the same muscles that will be used in the conditioning bout but at a lowered intensity level.

21. What are the top three causes of death for ALL AGES in the United States? A. heart disease, suicide, cancer B. accidents, heart disease, diabetes C. cancer, heart disease, accidents D. heart disease, cancer, chronic respiratory diseases E. heart disease, chronic respiratory diseases, accidents

D. heart disease, cancer, chronic respiratory diseases

43. What is the overall key to effective behavior change using the transtheoretical model? A. having a lot of desire and willpower B. writing a goal statement and posting it in a prominent location C. enlisting the help of those around you D. identifying the stage you are in and using the correct processes for that particular stage E. setting up a specific reward system for each process

D. identifying the stage you are in and using the correct processes for that particular stage

18. The practice of regularly reading a newspaper has the most impact on which dimension of wellness? A. emotional B. occupational C. physical D. intellectual E. spiritual

D. intellectual

25. Being able to think critically, analyze, and evaluate is part of which dimension of wellness? A. physical B. emotional C. social D. intellectual E. spiritual

D. intellectual

27. Many adults in the United States die prematurely from diseases that are primarily a result of which of the following? A. exposure to viruses B. infections C. genetics D. lifestyle abuse E. exposure to environmental toxins

D. lifestyle abuse

54. The stage of change in the transtheoretical model of behavior change in which a person "has sustained his or her new behavior for over 6 months" is called the __________ stage. A. action B. self-liberation C. preparation D. maintenance E. social liberation

D. maintenance

14. Which of the following is one of the eight dimensions of wellness? A. medical B. sexual C. societal D. physical E. cardiovascular

D. physical

65. Sally states "I've decided that I'm really going to look for ways to get more fruits and vegetables into my diet every day." At what stage in the transtheoretical model is Sally? A. contemplation B. precontemplation C. social liberation D. preparation E. self-reevaluation

D. preparation

40. The term used to describe a gradual increase in physical activity, working beyond accustomed levels to improve physiological functioning, is A. intensity. B. specificity. C. endurance. D. progressive overload.

D. progressive overload.

20. What category of benefits is often the main reason people keep exercising after starting an exercise program? A. physical appearance improvements B. cardiorespiratory fitness increases C. chronic disease risk reduced D. psychological enhancements E. physiological adaptation improvements

D. psychological enhancements

40. What is the best way to increase fitness walking intensity without using extra equipment? A. planting toes first on the front foot B. arching the back C. pumping the hands across the body D. pumping the arms E. push vigorously off your heels at the end of every step

D. pumping the arms

54. Bill was traveling for business and didn't take time for his usual daily three-mile run. When he returned home and went out for a run, he found he tired easily and had to walk a lot. This demonstrates what principle of fitness development? A. progressive overload B. balance C. specificity D. reversibility

D. reversibility

53. The top three factors that contribute to relapses are stress, cravings, and A. illness. B. societal norms. C. depression. D. social situations. E. financial worries.

D. social situations.

43. Which of the following is the best example of cross-training? A. two days a week each of running, rope jumping, and treadmill B. weight training six days a week, alternating upper and lower body C. playing volleyball and basketball different seasons D. stretching daily, alternating swimming and weight training five days E. two days per week yoga workout and two days per week stretching

D. stretching daily, alternating swimming and weight training five days

30. Muscular endurance is A. a gradual increase in physical activity beyond what is accustomed. B. when only muscles and body systems being exercised will show beneficial change. C. the capacity of your heart, blood vessels, and lungs to deliver oxygen to your tissues. D. the ability of the muscle to exert repeated force against resistance.

D. the ability of the muscle to exert repeated force against resistance.

12. What is the purpose of the publication Healthy People 2020? A. to emphasize the importance for all Americans to have health insurance B. to provide a national strategy for controlling physicians' fees C. to provide financial strategies for paying the health care costs of our aging population D. to emphasize specific health goals and objectives for the nation E. to implement a national strategy for curing cancer

D. to emphasize specific health goals and objectives for the nation

22. Why is it important to have a variety of movements in aerobic dancing? A. to increase flexibility B. to tone muscles C. to enhance body composition D. to get a total body workout E. None of the answers is correct

D. to get a total body workout

19. What is the number-one reason people begin an exercise program? A. to improve maximal oxygen uptake B. to reduce blood pressure C. to improve exercise performance on timed fitness tests D. to improve physical appearance E. to reduce risk of type 2 diabetes

D. to improve physical appearance

4. What is the main goal of the maintenance stage? A. to initiate behavior change strategies B. to secure family support C. to develop confidence in the ability to change D. to prevent relapse E. to try consciousness-raising strategies

D. to prevent relapse

11. What is the term that describes the many physiological changes resulting from participation in aerobic exercise? A. training heart rate B. maximal heart rate C. principle of overload D. training effect E. aerobic effect

D. training effect

80. What is the best way to judge the intensity of your workout? A. heavy breathing B. heavy sweating C. using a fitness wristband D. using the Talk Test E. a pedometer reading

D. using the Talk Test

53. Describe a workout that will most likely result in continued calorie expenditure long after the workout ends. A. long, slow duration (more than 60 minutes) B. short bursts of speed in a 30-minute workout C. workout at intensity of RPE of 3-4 D. workouts of 45 minutes and RPE of 6-7 E. workouts of 30 minutes and RPE of 9-10

D. workouts of 45 minutes and RPE of 6-7

29. How many times can a bicycling helmet be used after having been in a significant crash? A. one B. two C. three D. zero E. countless

D. zero

68. To follow the FITT prescription, how many minutes of activity are recommended during a workout for cardiorespiratory endurance fitness improvement? A. 10-20 minutes B. 30-45 minutes C. 40-90 minutes D. 30-60 minutes E. 20-60 minutes

E. 20-60 minutes

1. How much exercise is recommended for weight loss maintenance by the DHHS and FITT prescription? A. 20-30 minutes most days of the week B. 30-60 minutes most days of the week C. 30 minutes most days of the week D. 60 minutes most days of the week E. 60-90 minutes most days of the week

E. 60-90 minutes most days of the week

33. Chronic diseases account for _______ percent of all deaths in the United States. A. 30 B. 40 C. 50 D. 60 E. 70

E. 70

25. What is the number of hours per day that Americans spend in front of screens (i.e., TVs, computers, iPads, smartphones, etc.)? A. 3 B. 5 C. 6 D. 7 E. 8

E. 8

34. Spiritual wellness involves which of the following? A. belief in a higher power, being, or energy force greater than oneself B. possessing a clear set of values C. feelings of purpose, meaning, and direction in life D. feelings of hope about the future E. All of the answers are correct

E. All of the answers are correct

36. How can you add interest to your swim workouts? A. Use pull buoys. B. Use webbed gloves. C. Use a kickboard. D. Try a deepwater jogging workout. E. All of the answers are correct

E. All of the answers are correct

10. An important factor in successfully changing behavior is A. self-monitoring. B. social support. C. setbacks. D. positive self-talk. E. All of the answers are correct.

E. All of the answers are correct.

79. Which of the following best describes the estimated maximal heart rate? A. It is estimated to 200 plus your resting pulse. B. It is your highest attainable heart rate plus your age. C. It is estimated to be 220 plus your age. D. It is the one thing that does not decrease with age. E. It is estimated to be 220 minus your age

E. It is estimated to be 220 minus your age

2. Which of the following best describes maximal heart rate? A. It is estimated to be 200 plus your age. B. It is your highest attainable heart rate plus your age. C. It is not needed to calculate your maximal oxygen uptake. D. It does not decrease with age. E. It is estimated to be 220 minus your age.

E. It is estimated to be 220 minus your age.

33. Which of the following is FALSE about swimming? A. It's a total body workout. B. It's a natural form of strength training. C. Joint and muscle injuries are uncommon. D. It is ideal for even the overweight and elderly. E. It uses only the large muscles of the lower body.

E. It uses only the large muscles of the lower body.

63. What is the acronym for effective goal-setting? A. A.C.T.I.O.N. B. P.L.A.N. C. C.H.A.N.G.E. D. C.A.N. E. S.M.A.R.T.

E. S.M.A.R.T.

5. Carlos has a resting heart rate of 60 beats per minute. What is his target heart rate at 60 percent intensity? A. 140 B. 150 C. 160 D. 180 E. There is not enough information to answer the question.

E. There is not enough information to answer the question.

26. Which of the following factors are necessary for growth in wellness? A. nutritional, emotional, and intellectual wellness B. endurance, agility, physical fitness C. financial planning, environmental control, social networking D. nutrition, physical fitness, stress management E. awareness, knowledge, self-management skills

E. awareness, knowledge, self-management skills

9. Exercise for Americans over 65 years of age should include aerobic activity, strengthening, flexibility, and A. agility training. B. coordination. C. sport-specific skills. D. power drills. E. balance.

E. balance.

50. BOD POD, skinfold calipers, and bioelectrical impedance are used to measure A. cardiorespiratory endurance. B. muscular strength. C. muscular endurance. D. flexibility. E. body composition.

E. body composition.

46. For someone in the precontemplation stage of behavior change, __________ is a recommended process to utilize in order to progress to the next stage. A. environment control B. helping relationships C. self-liberation D. reward E. consciousness-raising

E. consciousness-raising

21. Which of the following are behavioral strategies known as the processes of change? A. self-talk and social liberation B. contemplation and maintenance C. emotional arousal and contemplation D. reframing and countering E. consciousness-raising and social liberation

E. consciousness-raising and social liberation

33. Cross-training is A. a gradual increase in physical activity. B. the ability of the body to function at optimal efficiency. C. a warm-up, conditioning bout, and cool-down. D. the body's tendency to decondition when a person stops exercising. E. doing two or more types of exercise in one session.

E. doing two or more types of exercise in one session.

49. For someone in the action stage of behavior change, __________ and __________ are recommended processes to utilize in order to progress to the next stage. A. consciousness-raising; social liberation B. emotional arousal; countering C. reward; consciousness-raising D. social liberation; reward E. environment control; helping relationships

E. environment control; helping relationships

41. Being able to appreciate our national resources and wildlife is an example of which dimension of wellness? A. social B. spiritual C. occupational D. intellectual E. environmental

E. environmental

46. What is the "medicine" that has proven effective in the treatment and prevention of chronic diseases? A. low-fat diet B. vitamins and other health supplements C. lowering blood pressure and cholesterol levels D. stress management strategies E. exercise

E. exercise

30. What is the name of the behavior-change process in which one asks for and uses the support of others during attempts to change the problem behavior? A. reward B. emotional arousal C. environment control D. self-liberation E. helping relationships

E. helping relationships

55. Which of the following is a behavior-change process? A. goal setting B. self-talk C. distraction talk D. social manipulation E. helping relationships

E. helping relationships

1. What are three of the four prescription factors of cardiorespiratory fitness development? A. intensity, time, and agility B. balance, intensity, and agility C. balance, time, and intensity D. frequency, time, and agility E. intensity, frequency, and time

E. intensity, frequency, and time

10. Which of the following is a factor that affects growth in wellness? A. heredity B. hope C. intellect D. spirituality E. knowledge

E. knowledge

13. What common factor is most heavily linked to heart disease, cancer, and other causes of premature death in the United States? A. bad genetics B. environmental contaminants C. infectious diseases D. drug and alcohol use E. lifestyle choices

E. lifestyle choices

25. An example of a test of muscular strength is the __________ test. A. step B. sit and reach C. timed sit-ups D. 500-yard water run E. maximal bench press

E. maximal bench press

17. What is the best measure of cardiorespiratory endurance fitness? A. maximal heart rate B. stroke volume C. lung volume D. cardiac output E. maximal oxygen uptake

E. maximal oxygen uptake

64. Bob states "I only smoke one pack of cigarettes per day. Since my grandfather smokes a pack a day and is healthy at age 80, I'm not really concerned about my health." At what stage in the transtheoretical model is Bob? A. contemplation B. preparation C. goal-setting D. relapse prevention E. precontemplation

E. precontemplation

59. For what does the "R" in the acronym S.M.A.R.T. for effective goal-setting stand? A. reasonable B. realistic C. recognizable D. reachable E. relevant

E. relevant

Who was the first person to define and describe "wellness"?

Halbert Dunn

1. Which statement best describes chronic diseases? A. They are more prevalent in young people than in older people. B. They are influenced primarily by one's genetics. C. They develop over many years and are heavily influenced by lifestyle. D. They are heavily influenced by one's economic status. E. Few people actually die from them.

They develop over many years and are heavily influenced by lifestyle.

Which of the following is TRUE about wellness? A. Higher socioeconomic groups achieve the highest levels of wellness. B. The terms "wellness" and "good health" are synonymous. C. The ultimate purpose of wellness is to live a long lifespan. D. Wellness is a state of maximizing one's potential. E. To achieve wellness, adequate medical insurance is a necessity

Wellness is a state of maximizing one's potential.

The wellness concept strongly emphasizes which of the following? A. reliance upon the health care system B. personal responsibility for well-being C. a complete "absence of disease" D. adequate medical insurance coverage E. All of the answers are correct.

personal responsibility for well-being