Health and Wellness for Life
With training, you can typically improve your VO2max by
15 to 20%
How many minutes of moderate physical activity should an adult perform each week to maintain health?
150 minutes
The Recommended Dietary Allowance (RDA) for sodium is
2300 mg or less per day
Overweight is defined as a BMI of
25 to 29.9
According to the U.S. Department of Agriculture, Americans consume an average of approximately _____ calories more per day now than they did in 1970
500
Heavy episodic (binge) drinking is defined as ________ or more drinks in a row for men or ________ or more drinks in a row for women.
5; 4
According to the American College Health Association survey, approximately what percentage of college students consumes the recommended 5 servings of fruits and vegetables daily?
6%
Humans are made up of approximately ________% water.
60
John is a healthy 20-year-old college student. He weighs 160 lbs and jogs at a moderate pace 3 days per week for 20 minutes. Based on this information, approximately how many grams of protein does he need daily?
60 grams
In the United States the average life expectancy for a female is
81
Of the 20 different types of amino acids, ________ are considered essential.
9
The American Cancer Society estimates that smoking causes approximately ________% of all lung cancer cases.
90
Underweight is defined as a BMI of
<18.5
Obesity is defined as a BMI of
>30
Which ethnic group has the greatest risk for cardiovascular disease?
African American
Which of the following statements is true regarding gestational diabetes?
After the mother gives birth, her glucose usually returns to normal levels.
________ is the leading cause of disability in the United States.
Arthritis
________ follows cardiovascular disease as the second leading cause of death in the United States.
Cancer
Which of the following is true of hypertension?
Depression and high alcohol consumption increase the risk for hypertension.
The two main types of lymphomas are ________ and ________.
Hodgkin; non-Hodgkin
The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as
LDL
________ causes bones to become thin.
Osteoporosis
Stretching that involves using voluntary contractions to help facilitate relaxation is known as
PNF stretching
Cancer is localized and often treatable when it is in
Stage 1.
The psychoactive substance in marijuana is known as
THC.
________ cancer is most common for males between the ages of 20 and 34.
Testicular
________ and ________ fats can cause an increase in blood cholesterol levels.
Trans; saturated
Jeff is a hard-driving, competitive, perfectionist. His personality type is most likely
Type A
Which of the following is a fat-soluble vitamin?
Vitamin A
A measure of the amount of chemical energy that a food provides is known as
a calorie
A factor that lowers the risk for colon cancer and rectal cancer is
a diet high in fiber.
An audible sound based on an irregular heart valve that allows turbulent blood flow through the heart is known as
a heart murmur.
Disk herniation is
a permanent bulge of the intervertebral disk out of the normal space
When a doctor taps your patellar tendon, your leg kicks out as a result of
a reflex contraction of the quadriceps muscle
A set of physical or emotional reactions following a stressful event or circumstance is
a stress response
An event or circumstance to which the body tries to adapt is
a stressor
A hemorrhagic stroke is defined as
a stroke resulting from a burst blood vessel.
For which of the following age groups is the need for calcium the highest?
adolescents
The hormone secreted by the pituitary gland in response to stress is called
adrenocorticotropic hormone (ACTH)
What major factor contributes to overconsumption of sweets, sodas and fruit drinks, alcoholic beverages, and salty snacks?
advertising
Training that involves continuous activity sustained for 20 or more minutes is known as
aerobic training
The ability to change body position with speed and accuracy is
agility
Sarah narrowly avoided a traffic accident and is experiencing rapid heart rate and other symptoms of the fight-or-flight stress response. Based on her physical and emotional state, Sarah is in which stage of the general adaptation syndrome?
alarm
Which of the following represents the number one cause of preventable death among undergraduates in the United States?
alcohol
Subunits of protein molecules are known as
amino acids
Cocaine may be described as both
an anesthetic and a stimulant
A disturbed pattern of eating, dieting, and perceptions of body image that lead to medical issues is known as
an eating disorder
Congestive heart failure results in
an enlarged heart.
With training, resting heart rate decreases. This is primarily the result of
an increase in stroke volume
Short-term, high-intensity training, such as sprinting, is known as
anaerobic training
Chest pain due to ischemia is called
angina pectoris.
An eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is known as
anorexia nervosa
The heart works harder to transport blood in people who
are overweight.
Hardening or stiffening of the arteries as plaque accumulates at injury sites in the inner linings of the arteries is known as
atherosclerosis.
One's baseline rate of energy use, dictated by the body's collective metabolic activities, is known as
average an hour of physical activity daily
A tumor that is non-cancerous is
benign.
An eating disorder characterized by out-of-control eating without purging is known as
binge eating disorder
Hypertension can cause which of the following?
blood vessel damage
In type 2 diabetes
body cells become resistant to insulin.
A syndrome characterized by negative self-perception in which a person becomes obsessed with a physical defect is known as
body dysmorphic disorder
In asthma, which of the following becomes inflamed and mucus-filled?
bronchial tubes
A person with which eye color has the lowest risk of skin cancer?
brown
An eating disorder characterized by bouts of binge eating followed by purging, laxative abuse, or excessive exercise is known as
bulimia nervosa
A state of stress-induced physical and mental exhaustion is known as
burnout
Small fluid-filled sacks that lubricate the movement of muscles over muscle or bone are called
bursae
Increased intake of which of the following can help prevent osteoporosis?
calcium
Ultraviolet (UV) rays are considered
carcinogenic.
Osteoarthritis involves breakdown of the ________.
cartilage
The Pap test is the most effective way to detect early stage ________ cancer.
cervical
A condition in which the liver cells are damaged and scarring occurs is which of the following?
cirrhosis
An excessive preoccupation with a behavior and an overwhelming need to perform it is defined as
compulsion.
A muscle contraction with overall muscle shortening is
concentric
Foods that typically make you feel full and keep you satisfied longer
consist of higher amounts of fiber
Training that alternates exercise modes within a given program is
cross-training
Gentle stretching and relaxation of muscles will
decrease stress hormones
During the ________ phase of the heart cycle, the ventricles relax and fill with blood.
diastolic
Pressure applied to the walls of the arteries during the heart's relaxation phase is known as
diastolic pressure.
Which of the following is considered negative stress?
distress
A good source of fiber (indigestible carbohydrate) includes
dried beans
Which of the following factors increases the rate at which your body will absorb alcohol?
drinking a carbonated alcoholic beverage
A measure of overall joint stiffness during movement is
dynamic flexibility
Which drug is a hallucinogenic designer drug that has become popular again on college campuses and is taken to improve mood or get energized?
ecstasy
Which of the following is primarily caused by smoking?
emphysema
Simple carbohydrates primarily provide
energy
The relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity is known as
energy balance
Recycling and using public transportation are examples of ________ wellness
environmental
A common symptom of uncontrolled diabetes is
excessive thirst
A lifestyle factor that influences weight includes
exercise
When practicing progressive muscle relaxation, which part of the body should you start with?
feet
A major cause of mental retardation in the United States is
fetal alcohol syndrome.
Which of the following food choices would be considered the least healthy in terms of fat content?
fettuccine Alfredo
A sporadic, quivering heartbeat pattern is known as what?
fibrillation
People with low vitamin intakes tend to not eat enough
fruits
A common side effect of designer or "club drugs" is
hallucinations.
The sit-and-reach test measures flexibility in the
hamstrings, lower back, and hips
Physical inactivity contributes to which of the following health conditions?
heart disease
HDL cholesterol
helps protect against heart disease
A drug that depresses the central nervous system is
heroin.
Allostatic load can lead to
high blood pressure
Exercise intensity is most closely related to
how hard you exercise
Cervical cancer is predominantly caused by
human papillomavirus (HPV).
The region of the brain that releases hormones that first trigger the stress response is called the
hypothalamus
The most frequently eaten vegetables in America are
iceberg lettuce and potatoes
Which of the following may occur as the result of cardiorespiratory training?
improved oxygen delivery to muscles
Which of the following is a purpose of the exercise warm-up?
increase muscle elasticity
Which of the following is a symptom of chronic bronchitis?
increased mucus
Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as
interval training
Round spongy pads that act as shock absorbers in the spine are known as
intervertebral disks
John runs 3 miles, five days a week, because he enjoys the challenge and the way he feels afterward. John's reward for running is
intrinsic
The most common nutrient deficiency worldwide is associated with
iron
A muscle contraction with constant speed is
isokinetic
A muscle contraction with no change in muscle length is
isometric
A primary disadvantage of treating cancer with radiation is
it also destroys some healthy cells.
Fibrous tissues that connects bone to bone are called
ligaments
Which of the following is an example of a speed and agility drill?
line sprints
Hepatitis, which can be transmitted through use of contaminated intravenous (IV) needles, can increase the risk of ________ cancer.
liver
A conviction that one can control events and factors in one's life is known as
locus of control
Anemia results in
low blood oxygen levels
Successful weight loss can be best accomplished by
making small dietary changes over time
Most skin cancer deaths are caused by
malignant melanomas.
Which condition is a cluster of obesity-related risk factors associated with cardiovascular disease and type 2 diabetes?
metabolic syndrome
An individual muscle cell within each skeletal muscle is called a
muscle fiber
To lose weight, an individual should strive to achieve
negative caloric balance
Hyperglycemia can damage which of the following?
nerves
A vitamin that helps maintain nervous system function is
niacin
Sarah is trying to quit smoking. After two days without cigarettes she is feeling irritable and restless. Sarah is most likely experiencing
nicotine withdrawal.
The major psychoactive substance in tobacco is
nicotine.
Essential nutrients are
nutrients that can only be obtained from the diet
A disease associated with low calcium intake is known as
osteoporosis
Which organ produces insulin?
pancreas
Atherosclerosis that occurs in the extremities is called
peripheral artery disease.
Addiction is defined as
persistent, compulsive dependence on a behavior or substance.
Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness
physical
Research has shown that ________ decreases a person's risk for chronic disease.
physical activity
Recent research has shown that most Americans are
physically inactive
A common overuse injury is
plantar fasciitis
An acute stress disorder caused by experiencing an extremely traumatic event is
post-traumatic stress disorder
The ability to perform work or contract muscles with high force quickly defines
power
Your friend is morbidly obese. When you express your concern to him about his health, he denies that his obesity will have any effect on his health and cites the example of his father, who is also obese and apparently healthy. Which stage of behavior change is your friend in regarding his obesity?
precontemplation
Which of the following is a benefit of maintaining a good level of flexibility?
prevention of low back pain
A stress management technique that identifies muscular tension and releases it one muscle group at a time is called
progressive muscle relaxation.
Which nutrient makes up antibodies that protect us from disease, assists with building and repair of bone and skin, and helps to transport oxygen?
protein
The current USDA "ChooseMyPlate.gov" website
provides specific daily food recommendations based on your sex, size, age, and activity level
Which form of cancer treatment uses targeted beams of ionizing energy to destroy malignant cells?
radiation
The glycemic index is a measure of the rate at which foods
raise blood sugar levels
Overconsumption of food is often encouraged by
restaurant portion sizes
The principle that states that training levels will decrease towards initial levels when training is stopped is known as
reversibility
Loss of muscle mass and strength with aging is called
sarcopenia
Fats that are solid at room temperature are
saturated
Chronic pain in the front of the lower leg is known as
shin splints
If a stretch reflex is activated, the muscle will
shorten
Problems associated with long-term use of alcohol include
shrinkage in brain size and weight.
The ability to perform a movement in a short period of time is
speed
April is stretching her shoulder by extending her arm up and slowly rotating it back until she experiences mild discomfort. She then holds that position for 30 seconds. By this description, April is performing
static stretching
According to a national survey of college students, which of the following represents the biggest impediment to academic success?
stress
Blockage of blood flow to the brain is known as
stroke.
In a blood pressure reading of 110/70, 110 represents ________ pressure and 70 represents ________ pressure.
systolic; diastolic
Cardiorespiratory fitness is defined as
the ability of the cardiovascular and respiratory systems to supply oxygen to muscles
Muscular fitness is defined as
the ability of the musculoskeletal system to perform daily activities without undue fatigue
A problem associated with using prescription drugs to induce weight loss is that
the person tends to regain the weight as soon as he or she discontinues the medication.
The left ventricle pumps blood to
the systemic circulation
Women have a tendency to burn fewer calories than men due to
their higher level of essential body fat
When hydrogen atoms are added to an unsaturated oil to cause more complete saturation, it produces
trans fat
The fatty acids in most foods and in the body occur in the form of
triglycerides
Which of the following is an autoimmune disease involving insulin production?
type 1 diabetes
Air entering the body through the nose travels first through the ________ and then through the ________ before entering the lungs
upper respiratory tract; lower respiratory tract
People under stress often
use sugar to alter energy levels
Type I muscle fibers (slow-twitch)
utilize oxygen to contract.
Blood returns from the body back to the heart via the
venous system
The lower chambers of the heart are called
ventricles
Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as
vitamins
A pattern of losing/gaining weight is known as
weight cycling
Which of the following athletes is most likely to have the greatest percentage of fast-twitch muscle fibers?
weight lifter
Leukemia is characterized by an increase in
white blood cells.