ALHS 1300

A minimum of _________ minutes per day of vigorously intense aerobic exercise is recommended for health benefits.

20

How much exercise is recommended for weight loss maintenance by the DHHS and FITT prescription?

60-90 minutes most days of the week

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

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.

All of the answers are correct.

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

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

Among industrialized countries in the world, the United States is ranked in the top 5 in "healthy life expectancy." T/F

False

Identifying self-help groups to support a behavior change would be an emotional arousal strategy in the transtheoretical model of behavior change. T/F

False

Listing the pros and cons of changing would be a social liberation strategy in the transtheoretical model of behavior change. T/F

False

Societal norms have little effect on daily choices. T/F

False

The death rate for breast cancer is relatively equal among African American and white women. T/F

False

The key to permanent change is willpower. T/F

False

The overall leading cause of death in the United States is accidents. T/F

False

Which of the following is FALSE about swimming?

It uses only the large muscles of the lower body.

Which of the following statements is TRUE regarding the effects of warm-up?

Mental preparation for exercise is improved.

African American and Hispanic women have higher obesity rates than any other group of women. T/F

True

Assessment is an essential factor for growth in wellness. T/F

True

It is possible to be physically disabled and live a wellness lifestyle. T/F

True

Keeping a dietary log is an example of a wellness lifestyle assessment. T/F

True

Learning the long-term effects of smoking would be a consciousness-raising strategy in the transtheoretical model of behavior change. T/F

True

Taking a walk rather than smoking a cigarette would be a countering strategy in the transtheoretical model of behavior change. T/F

True

The "A" in the S.M.A.R.T. acronym stands for achievable. T/F

True

The United States spends more on health care per capita than does any other nation in the world. T/F

True

The preparation stage of behavior change is when a person begins putting together a plan of action. T/F

True

The top four lifestyle behaviors that contribute to premature deaths are: tobacco use; poor diet; lack of exercise; and alcohol abuse. T/F

True

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.

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

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

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

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

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. specificity

a. reversibility

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

alternate running with a low-impact aerobic activity.

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.

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

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

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

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

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

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.

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

Bob starts investigating where and when the campus running club meets. In doing this, he is utilizing which behavior-change process? a. consciousness-raising b. emotional arousal c. social liberation d. reward e. self-liberation

c. social liberation

The step test measures

cardiorespiratory fitness.

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

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

The 1.5-mile run test measures a. muscular strength. b. muscular endurance. c. flexibility. d. cardiorespiratory endurance. e. body composition.

d. cardiorespiratory endurance.

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.

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

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

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

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.

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.

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

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.

Susan wishes to improve her abdominal and arm muscular endurance. The best way to do this is to

do abdominal curls and pushups.

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.

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.

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.

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.

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.

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

Which of the following is a factor that affects growth in wellness? a. heredity b. hope c. intellect d. spirituality e. knowledge

e. knowledge

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

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?

exercising most days of the week

Abdominal curls and bent-knee sit-ups are equally good tests of abdominal muscular endurance. t/f

false

Air temperature is not important when taking a cardiorespiratory endurance test.

false

Ballistic stretching exercises are preferable to static stretching exercises for improving flexibility. t/f

false

Body composition refers to one's body weight. t/f

false

Daily physical activity is related to increased cancer death rates. t/f

false

Elliptical training machines offer a total body workout.

false

Fitness experts recommend taking 30,000 steps per day in order to enhance fitness and manage weight.

false

Healthy People 2020 exercise objectives are upgraded every 5-10 years as Americans meet and exceed the original goals. t/f

false

In bike-car accidents, it is usually the person driving the car who is at fault.

false

Muscular strength and endurance are the most important components of health-related fitness. t/f

false

Muscular strength is one of the best overall indicators of physical fitness

false

Physiological adaptation to exercise is called the aerobic effect.

false

Research reveals that exercise cannot make us smarter by increasing brain cell growth.

false

The ACSM recommends that we should exercise until we are soaked with sweat if we are going to benefit from the exercise.

false

We know that four behaviors account for 78% of the risk of chronic disease. Exercise alone can cut risk of premature death in half.

false

The sit and reach test measures

flexibility

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

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

Reports indicate that the average American's weight

is increasing.

In-line skating would not be a good choice if you suffer from which of the following?

osteoporosis

Which of the following is NOT considered a hypokinetic condition?

pneumonia

What equipment should you use to increase muscular strength and stroke efficiency when swimming?

swim fins

What is flexibility?

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

What is the number-one reason people begin an exercise program?

to improve physical appearance

What is the term that describes the many physiological changes resulting from participation in aerobic exercise?

training effect

A goal in fitness assessment is to measure the effectiveness of your exercise program. t/f

true

A slight sweat is a good indication of an adequate warm-up. t/f

true

Field tests of cardiorespiratory endurance are generally based on physiological performance or a parameter such as pulse rate. t/f

true

Health-related fitness benefits can be experienced by those who score at the "average" level in physical fitness tests. t/f

true

Obesity is common in the US and the average American gains 1-2 pounds per year throughout adulthood.

true

Physical fitness is the ability of the body to function at optimal efficiency.

true

Ten thousand steps are equal to approximately five miles

true

The Talk Test can be used to measure the intensity of a workout.

true

The recommended intensity range for aerobic exercise is 60 to 80 percent of the maximal heart reserve.

true

The secret to continue burning calories long after the exercise bout has ended is to workout at high intensity (RPE 6-7) and long duration (about 45 minutes).

true

The warm-up and cool-down segments of your workout should be from 5 to 15 minutes in length each.

true

Thirty minutes or more of moderate daily physical activity can result in substantial health benefits. t/f

true

While engaging in aerobic exercise, participants should warm up by performing task-specific activities.

true

You use approximately as many calories walking a mile as you would jogging the same distance.

true