Health 101: Quizzes
How long should you rest between sets when strength training?
1-3 mins
When training to increase your level of flexibility, you should hold each stretch for ____________ seconds.
10-30
How long should you hold a stretch?
10-30 seconds
You should cool down following cardio activities until your heart rate is below ________ bpm or closer to resting levels.
100
Which one of the following blood pressures would be considered healthy for a young adult?
110/70
People who stop exercising experience the reversibility training principle and can expect to lose up to 50% of their fitness improvement within
2 month
People who stop exercising experience the reversibility training principle and can expect to lose up to 50% of their fitness improvement within
2 months
The recommended frequency for strengthening activities is _______ days per week.
2-3
Along with 150 minutes of moderate physical activity per week, the physical activity recommendation from the U.S. governement includes:
2-3 days of strength
The recommended frequency for cardio-type activity is
3-5
Melody has been experiencing severe mood swings, having a lot of manic energy for a period and then experiencing an extremely depressed state. Her symptoms are associated with
Bipolar disorder
Which of the following is true of Maslow's hierarchy of needs?
Failure to meet a lower-level need will interfere with fulfilling higher-level needs.
Atherosclerosis
It is characterized by a buildup of substances within the arteries that form plaque.
The National Center for Complementary and Alternative Medicine serves as an information clearinghouse and conducts research and educational programs. The Center is part of which federal agency?
National Institutes of Health
Water
a vitan nutrient
Focusing on diaphragmatic breathing, using a mental focusing device, and developing a passive attitude toward distracting thoughts are all key components of
basic meditation
In the Stages of Change Model, the pre-contemplation stage is
belief there is no need for change
The CAM therapy that Americans have come to rely on heavily for treatment of musculoskeletal problems and that many insurance companies will now cover is
chiropractic medicine
Stressors that are ongoing with no clear endpoint are called
chronic
Which term describes treatments that are outside the realm of traditional Western medicine but are used in conjunction with conventional treatments?
complementary
All of the following are components of health-related fitness EXCEPT
coordination
All of the following are benefits of regular exercise and physical fitness EXCEPT
decreased muscle mass
All of the following are important when practicing diaphragmatic breathing for stress managemnet EXCEPT
empty all the thoughts from your mind
Protecting yourself from exposure to toxic substances in the workplace is an example of promoting __________ wellness.
environmental
All of the following, are ways to prevent injuries during exercise EXCEPT
exercise at least once a month
What is the key to fat loss?
expend more calories than u consume
A source of energy that also serves as a carrier for certain vitamins is
fat
The FITT principle of training refers to the ____________, _____________, _____________, ____________ of activity recommended for general fitness.
frequency, intensity, time and type
Celia spends a good deal of her time worrying, is easily fatigued, and often has difficulty concentrating, which is affecting her grades. Her symptoms may characterize
generalized anxiety disorder.
Which supplement affects the pituitary gland and helps with metabolism, concentration, and resisting the effects of stress?
ginseng
___________________ requires you to employ not only your visual sense, but also your sense of taste, touch, smell, and sound.
guided imagery
All of the following are benefits of eliciting the relaxation response EXCEPT
increase in stress
All of the following are methods of reducing risk for cardiovascular disease (CVD) EXCEPT
increasing triglycerides in your blood.
A capacity to think critically is an example of
intellectual wellness
An example of a short-term SMART fitness goal would be
jogging 2 miles in 19 mins
According to the Stages of Change Model for making changes in your behavior, the stage that requires the greatest commitment of time and energy is:
maintenance
A CAM therapy that is a manipulative practice used for relaxation, stress relief, pain management, and injury recovery is
massage
A biopsy reveals that a woman who has had breast cancer now has cancer in her lymph nodes. The process of cancer spreading from one organ or body area to others is
metastasis
A modern form of an ancient Asian technique that involves maintaining awareness in the present moment is called:
mindfulness
A modern form of an ancient technique that involves maintaining awareness in the present moment is called:
mindfulness
What percentage of Americans are classified overweight with a BMI of over 25?
more than 60%
All of the following are benefits of meditation EXCEPT
muscle loss
Uncontrolled diabetes can cause all of the following EXCEPT
pancreatic cancer
As you gradually increase your exercise plan over time, your fitness level continues to improve; This is referred to as the principle of
progressive overload
The relaxation technique that works by intentionally increasing and then decreasing tension in the muscles is known as:
progressive relaxing
Antioxidants
protect cells from damage by blocking the formation of free radicals.
The leading source of calories in the American diet is
regular soda
You can guarantee sandwich bread is a whole grain product if
the first ingredient listed is whole wheat or whole grain.
The recommended daily intake of carbohydrates
45-65
The recommended amount of moderate cardio activity to facilitate fat loss is
60-90 minutes a day
Your target heart rate zone is ___________________ of your maximum heart rate.
65-90
The number of repetitions recommended for strength training (for general fitness) are ____________.
8-12
Alicia has been experiencing persistent sadness, despair, and hopelessness. She is displaying symptoms of
A chronic mood disorder - may be depression
The most common mental health concerns are
Anxiety disorders
Which of the following is true of Maslow's hierarchy of needs?
Failure to meet a lower level need
empty calories
Foods that contain mainly fat and/or surgar and have little or no nutritional value, such as soda are said to be
A mentally healthy student who gets a bad grade on an exam would respond by
Learning from the situation and improving study habits.
Increases in lean tissue, metabolism and bone density are all benefits of
MUSCLE STRENGTH
Warning signs of suicide include all of the following EXCEPT
Planning an important future event
Which of the following cholesterol profiles would not indicate an increased risk of coronary heart disease?
Total cholesterol = 170; HDL = 70
Sudden chest discomfort, shortness of breath, and nausea are common warning signs of
a heart attack
Which of the following is most likely to cause eustress instead of distress?
a pending promotion
All of the following are warning signs of malignant melanoma EXCEPT
a uniform brown color
A form of traditional Chinese medicine that involves the insertion of fine needles at specific points along the body's energy channels is
acupuncture
Which term describes treatments that are outside the realm of traditional Western medicine and are used in place of conventional treatments?
alternative
Giving of oneself out of genuine concern for others is
altruism
The Stages of Change Model is an effective approach to lifestyle self-management. All of the following stages are included in this model EXCEPT
completion
All of the following of symptoms associated with the stress (fight or flight) response EXCEPT
decreased sweating
The six dimensions of wellness include all of the following EXCEPT
dietary
Experiencing the stress and trauma of chilhood abuse as an adult would be an example of a __________________ stressor.
distant
The negative effects of stress refers to:
distress
Specificity of training is best shown by which one of the following examples?
doing pushups to develop chest and
The six major risk factors for cardiovascular disease that are modifiable are
elevated cholesterol levels, tobacco use, high blood pressure, obesity, physical inactivity, diabetes.
All of the following are important when practicing diaphragmatic breathing for stress management EXCEPT
empty all the thoughts in ur mind
Which supplement can be used to increase dietary fiber and may have some benefits in lowering cholesterol?
flaxseed
Metabolic syndrome is characterized by all of the following EXCEPT
low blood pressure
The greatest number of cancer deaths for both men and women is caused by
lung cancer
Which of the following is a cancer that occurs in the infection-fighting regions of the body?
lymphoma
Choosing a mental focusing device and developing a passive attitude toward distracting thoughts are the basic components of
meditation
Several kinds of fish have been promoted as having a positive effect on cardiovascular health because they are rich in
omega 3
Spiritually healthy people believe that they are
part of a larger purpose
Which of the following would NOT put an individual at an increased risk of developing type 2 diabetes?
physical activity
Which scientific field examines the relationship between consciousness, the nervous system, and how the body defends itself against infections and disease?
psychonueroimmunology
The three facets of human spirituality are
relationships, values, purpose in life
The best way to treat a minor exercise-related injury is to
rest it, ice it, compression, and elevate it
The primary action of insulin is to
stimulate cells to take up glucose from the bloodstream and carry it into the cell.
The (3) primary culprits of stress today are time, tension, and
technology
Which CAM modality focuses on balancing qi (chi) through acupuncture, massage, energy therapies, and herbal treatments?
traditional chinese medicine
A by-product of the hydrogenation process of fats is
trans fatty acids.
Which of the following statements about a warm-up session is FALSE?
usually high intensity