HW - Final Exam

List the TWO most common body shapes.

Android and Gynoid

T/F People who have chlamydia are often asymptomatic (symptom-free).

T

TF HDL cholesterol helps protect against heart disease.

True

List the THREE theories of aging.

Wear and tear Cellular Genetic Mutation

____________________________ is defined as achieving the highest level of health possible in each of several dimensions.

wellness

List THREE of the six skill-related components of fitness.

Agility, Balance, Coordination, Power, Speed, Reaction Time,

A condition in which air passages to and within the lungs "overreact" to smoke, allergens, or other triggers is known as ________________________.

Asthma

List the SEVEN general early warning signs of cancer, summarized by the acronym CAUTION.

C: Change in bowel habits A: A sore that does not heal U: Unusual bleeding T: Thickening or lump in the breast or elsewhere I: Indigestion O: Obvious change in mole or spot N: Nagging cough or hoarseness

Indigestible carbohydrates in the diet that speed the passage of partially digested food through the digestive tract are known as _______________________.

Calories

Atypical, abnormal food consumption that diminishes wellness but is usually neither long-lived nor disruptive to everyday life is known as ____________________.

Disordered Eating

T/F A hepatitis B vaccine can treat existing hepatitis B infections.

F

T/F Allowing only professionals to perform first aid for common injuries is a form of self-care.

F

T/F Allostatsis is considered negative stress.

False

Risk for chronic diseases can be reduced by which of the following behaviors?

Following a healthy diet

List THREE types of equipment that can be used in a resistance training program.

Free weights, machines, resistance bands

List the FOUR cardiovascular disease risks you cannot control.

Gender Ethnicity Genetics Age

____________________________ tendon organs are muscle tension receptors located in tendons that are responsible for triggering muscle relaxation to relieve excessive muscle tension.

Golgi

Personal characteristics of control, commitment, and an embrace of challenge that help individuals cope with stress is known as psychological ___________________.

Hardiness

_________________________ weighing is a technique that uses water to determine total body volume, total body density, and percent body fat.

Hydrostatic

Which of the following may occur as the result of cardiorespiratory training?

Improved oxygen delivery to muscles

Osteoporosis can cause one of the following?

Increased risk for fractures

Which of the following is a limitation of BMI?

It doesn't differentiate between fat mass and lean mass

List the TWO essential fatty acids that we must consume in our diet.

Omega 6 and Omega 3

Which of the following should you do to maintain lifelong fitness and wellness?

Periodically reassess your fitness and wellness.

A condition that is characterized by blood glucose levels that are higher than normal but not yet diabetic is known as what?

Pre-diabetes

Which of the following is a benefit of maintaining a good level of flexibility?

Prevention of low back pain

List the TWO most common types of arthritis.

Rheumatoid Arthritis Osteoarthritis

List the THREE basic types of muscle. NOT slow-twitch and fast-twitch.

Skeletal, cardiac, smooth

Six Dimensions of Wellness

Spiritual Social Intellectual Emotional Environmental Physical

Three stages of progression

Start-up Improvement Maintenance

______________________ is the relative amounts of fat and lean tissue in the body.

Trans Fats

T/F A doctor who specializes in cancer treatment is known as an oncologist.

True

TF Maintaining a healthy weight increases life expectancy.

True

TF Successful weight loss can be best accomplished by eating less and exercising more.

True

Which of the following athletes is most likely to have the greatest percentage of fast-twitch muscle fibers?

Weight lifter

The most important factor to keep in mind when losing weight is

Your overall percentage of body fat

When developing a training program for cardiorespiratory fitness, your intensity of exercise should be determined by

Your target heart rate

While Sarah is speaking to John, he is smiling, nodding, and using positive body language to show his interest in the conversation. John's actions are an example of

active listening

Chlamydia is treated with

antibiotic medication

Physical activities that can best relieve feelings of stress and tension

are fun

An irregular heartbeat is known as

arrhythmia

Hardening or stiffening of the arteries as plaque accumulates at injury sites in the inner linings of the arteries is known as

atherosclerosis

Your BMR is your baseline rate of energy use, dictated by your body's collective metabolic activities. What does BMR stand for?

basal metabolic rate

Going for a walk instead of eating dessert is an example of

countering

The practice of using different exercise modes or types in your cardiorespiratory training program is known as _______________________.

cross training

A process that leads to a lack of sufficient fluid in the body, affecting normal body functioning is known as ____________________________.

dehydration

Muscular _______________________ is the ability of a muscle to contract repeatedly over an extended period of time.

endurance

____________________________ wellness is an appreciation of how the external environment can affect oneself, and an understanding of the role one plays in preserving, protecting, and improving it.

enviornmental

While running outdoors on a winter morning, John began to experience wheezing and shortness of breath. These are most likely symptoms of

exercise-induced asthma

TF A general warm-up consists of 15 to 20 minutes of resistance training.

false

TF Performing a high volume of static stretching before exercise can increase muscular strength.

false

TF Skeletal muscles taper at the ends to form ligaments, which attach muscles to bones.

false

TF Stretching should always be done to the point of pain.

false

TF The cardiorespiratory system is made up of the cardiovascular system and the endocrine system.

false

TF/A time frame should not be specified in goals.

false

TF/During resistance training, the majority of the training adaptations occur during the workout.

false

TF/If you have a physical disability such as poor balance, you should not exercise.

false

TF/Individuals with significant bone or joint problems should develop a workout plan focusing on high-impact exercises.

false

The times per week that an activity is performed is known as

frequency

Which of the following contributing factors to premature death is outside of a person's control?

genetics

The number of years a person lives in relative health, free from chronic or acute illness is known as a person's

healthspan

An increase in muscle cross-sectional area is known as _________________.

hypertrophy

Hypokinetic diseases are defined as diseases caused by

inactivity

Which of the following is the purpose of the exercise warm-up?

increase muscle elasticity

Alcohol use becomes alcohol abuse when

it negatively affects social and family relationships.

Pubic __________________ are tiny blood-sucking insects that infest human pubic hair and are also called "crabs".

lice

The specific type of exercise performed is the exercise _____________________.

mode

After 8 weeks on a resistance-training program, Nathan notices he can snowboard for a longer period of time before tiring. This is due to improved

muscular endurance

The major psychoactive substance in tobacco is

nicotine.

A doctor who specializes in cancer treatment is known as a(n)

oncologist

Excessive volume and intensity of physical training leading to diminished health, fitness, and performance is referred to as ___________________.

overtraining

A state of physical health and well-being that includes body size and shape, body functioning, measures of strength and endurance, and resistance to disease is known as ______________________ wellness .

physical

A _______________________ is a gradual increase in a training program's intensity, frequency, and/or time.

progression

Resumption of behavior that one is attempting to cease is known as

relapse

Fats that are solid at room temperature are

saturated

A _______________________ individuals is physically inactive; exerting physical effort only for required daily tasks and not for leisure-time exercise.

sedentary

List the TWO types of carbohydrates.

simple and complex

Prolonged exposure to ultraviolet radiation is a well-known risk for developing ________ cancer.

skin

List the TWO types of fiber

soluble and insoluble

The principle that only the body systems worked during training will show adaptations is known as

specificity

Muscle ______________ are muscle length receptors located within muscle fibers that trigger muscle contractions in response to rapid, excessive muscle lengthening.

spindles

Once a person contracts herpes, ________ can trigger subsequent outbreaks.

stress

Blockage of blood flow to the brain is known as

stroke

TF Improved flexibility results in greater freedom of movement.

true

TF/Lack of support and guidance can act as a barrier to behavior change.

true

List the THREE stages of progression that can be applied to all types of exercise programs.

warm up, exercise, cool down

Sarah is trying to quit smoking. After two days without cigarettes, she is feeling irritable and restless. Sarah is most likely experiencing nicotine

withdrawal

List the TWO most common locations used to check pulse and heart rate.

wrist, neck

List the three energy systems

ATP anaerobic Aerobic system

Stretching characterized by bouncing or jerky movements is known as ____________ stretching.

Ballistic

Which of the following would be a likely source of eustress?

Entering college

________ is the virus that causes AIDS.

HIV

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 ___________ stretching.

Static

Body fat that is not essential but does provide energy, insulation, and padding is known as _________________.

Storage Fat

A(n) ______________________ is a physical, social, or psychological event or circumstance to which the body tries to adapt.

Stressor

T/F Blood alcohol concentration is the ratio of alcohol to body weight.

T

T/F When choosing a physician, it's a good idea to consider what professional educational training they have had.

T

TF Lean body mass is body weight minus the fat.

True

A clumping of cells that grows more rapidly than surrounding tissue is known as a(n)_________________.

Tumor

Which factor decreases a person's risk for skin cancer?

Using sunscreen with an SFP of 30

What would cause a beginning exerciser to experience weight gain without an accompanying increase in storage fat?

An increase in muscle tissue

List the THREE common eating disorders discussed in the text.

Anorexia Bulimia Binge Eating

A surgical retrieval of cells and microscopic examination of tissue to determine if a tumor is benign or malignant is known as a(n)____________________.

Biopsy

List THREE of the five methods for assessing body composition that was described in the text.

Bod Pod Hydrostatic Weighing Skinfold Measurements

BMI is one of the most common measurements that doctors and researchers use to assess the risk of weight-related disease, death, and disability. What does BMI stand for?

Body Mass Index

The group of diseases characterized by the uncontrolled growth and spread of abnormal cells is known as what?

Cancer

___________________ is a fungal infection often transmitted sexually and is also called "yeast infection".

Candidiasis

____________________________ is forming new values that include stepping back to a simpler life.

Downshifting

T/F An STI is a viral or bacterial infection that is spread through intimate contact.

F

T/F Most people who try to stop smoking are successful in their first attempt.

F

T/F The major psychoactive substance in tobacco is formaldehyde

F

T/F The number of years a person lives in relative health, free from chronic or acute illness is known as a person's lifespan.

F

Apply the FITT formula to a flexibility program. Identify the appropriate frequency, intensity, time, and type for flexibility programs.

F: 2-3 days per week I: To the point of tightness, not pain T: 10-30 seconds for static, 30-60 for dynamic T: Static, Dynamic, PNF

The FITT formula is designed to help plan a personal exercise program. What does FITT stand for?

F: Frequency I: Intensity T: Time T: Type

T/F An irregular heartbeat is known as angina pectoris.

False

T/F Coronary artery disease is the medical term for a heart attack.

False

T/F Morbidity is a physical condition that develops gradually and persists for months or years.

False

In which situation is it wise for Ben to seek immediate medical attention?

He feels his throat closing up after eating sushi.

Which of the following can be a component of metabolic syndrome?

High Blood Pressure

A state of physiological equilibrium is known as which of the following?

Homeostasis

_____________________ is the process by which cancer spreads from one area to different areas of the body.

Metastasis

____________________ is knowing your body and taking appropriate action to stop progression of illness or injury.

Self-care

____________________________ is the process of revealing one's inner thoughts, feelings, and beliefs to another person.

Self-disclosure

T/F: HIV is the virus that causes AIDS.

T

Your friend is thinking about trying a fad diet to lose weight. Given the information in the text on problems associated with fad diets, you can inform her that

Unless she changes her eating habits permanently, she will regain the weight

TF/The dimensions of wellness are independent of one another and not interconnected.

false

The principle of ____________________ says that training adaptations will revert toward initial levels when training is stopped.

reversibility

The ability to have satisfying interpersonal relationships is one of the following?

social wellness

A person who watches, encourages, and, if needed, assists a person who is performing a weight-training lift is known as a(n) ___________________.

spotter

List the TWO types of stretching exercises that can be done by an individual, without the help of a partner, and should be incorporated into your stretching program.

static and dynamic

Blood alcohol concentration is the ratio of alcohol to

total blood volume.

TF Hemoglobin is the protein that carries oxygen in red blood cells throughout the body.

true

TF Muscular strength is often measured by determining the maximum weight a person can lift at one time.

true

TF/Biking to class is an example of a lifestyle physical activity.

true

Use of alcohol that interferes with work, school, or personal relationships or that entails violations of the law is known as alcohol _______________________.

Abuse

A(n) ______________________ is persistent, compulsive dependence on a behavior or substance, despite ongoing negative consequences.

Addiction

Training that involves continuous activity sustained for 20 minutes or longer is known as

Aerobic training

_____________________ is a progressive decline in the maximum functional level of individual cells, whole organs, and entire organisms.

Aging

Which of the following training techniques is most likely to lead to muscle strains?

Eccentric contractions

_____________________ are elements such as calcium or sodium that allow vital physiological processes, including nerve transmission, heartbeat, oxygen delivery, and absorption of vitamins.

Minerals

Use of a drug for a purpose for which it was not intended is known as drug ________________________.

Misuse

________ is the medical term for a heart attack.

Myocardial infarction (MI)

Routine daily activities such as standing up and walking around that use energy but are not part of deliberate exercise are known as a(n) ___________________.

Non-exercise activity

_________________________ is a chronic degenerative bone disease characterized by diminished bone mass and porous, brittle bones.

Osteoporosis

List FIVE of the six dimensions of wellness.

Physical, Intellectual, Social, Spiritual, Environmental, Emotional

The overload principle states that to see improvements in physical fitness, you must

Train at a level that is greater than what your body is accustomed to

T/F Physical activities that can best relieve feelings of stress and tension are fun.

True

T/F The group of diseases characterized by the uncontrolled growth and spread of abnormal cells is known as cancer.

True

A factor that lowers the risk for colon cancer and rectal cancer is

a diet high in fiber.

________________________ wellness is the ability to think clearly, reason objectively, analyze, and use brain power to solve problems and meet life's challenges.

intellectual

TF A short, full-speed sprint would be primarily fueled by the anaerobic energy system.

true

TF Slow-twitch muscle fibers are oxygen-dependent and do not fatigue quickly.

true

TF/In the maintenance stage, people work to prevent a relapse into old habits.

true

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

List the THREE stages of general adaptation syndrome.

Alarm, resistance, exhaustion

STIs are spread through

All of the answers are correct.

List THREE of the five health-related components of fitness.

Cardiorespiratory Endurance, Muscle Strength, Muscle Endurance, Flexibility, Body Composition.

An open sore most frequently located at the site of an initial syphilis infection is known as a(n) _________________.

Chancre

List the TWO main lung diseases that comprise chronic obstructive pulmonary disease.

Chronic Bronchitis Emphysema

A physical condition that develops gradually and persists for months or years is known as what?

Chronic disease

A workout where exercisers move from one exercise station to another after a certain number of repetitions or amount of time is known as ________________________.

Circuit training

List the FOUR common symptoms of addiction.

Compulsion Denial Negative consequences Loss of Control

Foods that typically make you feel full and keep you satisfied longer

Consists of higher amounts of fiber

When a doctor taps your patellar tendon, your leg kicks out as a result of a reflex

Contraction of the quadriceps muscle

Stretching that involves mimicking movements performed in a workout or sports activity is known as ___________ stretching.

Dynamic

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

____________________________ aids are any nutritional, physical, mechanical, psychological, or pharmacological procedure or aid used to improve athletic performance.

Ergogenic

The minimal amount of fat needed for normal physiological functions is defined as

Essential fat

List the TWO types of stress. The first type represents positive stress and can be motivating, and the second type represents negative stress and can diminish wellness.

Eustress Distress

List the THREE lifestyle habits suggested by the textbook to defer the physiological declines of aging.

Exercise Good Nutrition Stress Management

Three things to slow down aging

Exercise Good Nutrition Stress Management

T/F Insulin disease is a condition that is characterized by blood glucose levels that are higher than normal but not yet diabetic.

False

TF A person's need for water remains fairly constant regardless of diet and exercise

False

TF Adipose tissue that surrounds organs in the abdomen is known as subcutaneous fat.

False

TF After achieving your target weight, you should discontinue the diet and gradually go back to your original eating habits.

False

TF Essential nutrients can only be manufactured in the body.

False

TF From a health standpoint, body weight is more important than body fat percentage.

False

TF Obesity does not increase a person's risk for death and disability

False

TF/Physical fitness is defined as the ability to perform sports skills with proficiency.

False

___________________ is sustained blood pressure over 139/89 mm Hg.

Hypertension

Bioelectrical impedance is based on the principle that

Lean tissue is a better conductor of an electrical current than fat tissue

_________________________ age is the number of years that accurately reflection your real age based on physical, mental, and cellular function.

Physiological

A pinpoint area of fatty, waxy debris that accumulates at a site along the inner wall of an artery or arteriole are known as _______________________.

Plaques

List the THREE of the long-term effects of tobacco use discussed in the textbook.

Respiratory Disease Cardiovascular Disease Cancer

The degree to which a person believes in his or her ability to achieve a goal is known as

Self-efficacy

Early symptoms of an STI are often mild and unrecognizable. What does STI stand for?

Sexually Transmitted Infection

What does SMART stand for?

Specific Measurable Action Oriented Realistic Time-Oriented

Carlene is 6 months pregnant and wants to continue exercising as long as she can. What is the safest form of exercise for Carlene and her baby?

Taking a yoga class twice a week

______________________ is the heart rate you are aiming for during an exercise session.

Target Heart Rate

T/F Atherosclerosis is the hardening or stiffening of the arteries as plaque accumulates at injury sites in the inner linings of the arteries.

True

T/F Homeostasis is a state of physiological equilibrium.

True

List the FOUR ways to decrease your risk of STI's that the textbook discussed.

Use protection Abstinence Avoid drugs and alcohol Avoid sharing needles

Sunlight shining on your skin increases your body's own manufacture of which vitamin

Vitamin D

____________________________ are organic compounds in foods that we need in tiny amounts to promote growth and help maintain life and health.

Vitamins

____________________________ is the pattern of repeatedly losing and gaining weight, from illness or dieting.

Weight Cycling

Exercises that are designed to improve or maintain flexibility are referred to as _____________________.

stretches

In a blood pressure reading of 110/70, 110 represents ________ pressure and 70 represents ________ pressure.

systolic; diastolic

TF/People with cardiovascular disease should obtain a medical clearance before beginning an exercise program.

true

An STI (sexually transmitted infection) is a(n) ________ infection spread through intimate contact.

viral or bacterial