Get Fit Stay Well Ch. 1

MET

-metabolic equivalent -how much energy is being expended during physical activity -1 MET=35mL/kg/min O2

precontemplation

-people have no intention of changing -may be in denial

contemplation

-people recognize have a problem, and begin to contemplate the need to change within nxt 6 mts -may stay in this stage for years

Wellness

-the highest level of health possible in the six dimensions. optimal soundness of mind and body -more individualized than health

preparation

-within a month of taking action -come up with a plan

maintenance

-work to prevent relapse into old habits -you are in stage after you have continued action for 6 mts or longer

28) The average healthy life expectancy for males is which of the following?

A) 65 years

52) Which of the following is a specific, time-oriented goal for weight loss?

A) I will lose 2 pounds in the next month.

8) The number-one killer in the United States among adults of all ages is

A) cardiovascular disease.

25) Recycling and using public transportation are examples of ________ wellness.

A) environmental

18) Muscular strength is defined as the ability of your muscles to

A) exert force.

24) ________ is a component of spiritual wellness.

B) Altruism

57) ________ is a beneficial tool for monitoring, recording, and measuring progress on a behavior change.

B) Journaling

35) One of the key provisions of the 2010 Patient Protection and Affordable Care Act

B) allows parents to keep young adults on their policies through age 26.

59) An action plan, a list of support sources, and a public declaration of intent are all part of what strategy for change?

B) behavior change contract

22) Learning a second language is most likely to improve ________ wellness.

B) intellectual

55) Shaping is defined as

B) making a series of small changes.

14) The "M" in the "SMART" system for setting goals stands for which of the following?

B) measurable

44) Finding a healthy example to follow is known as which of the following?

B) modeling

17) The ability of your muscles to contract repeatedly over time is known as

B) muscular endurance.

53) Attempting to double the amount of weight you can bench press in the space of a month is an example of which barrier to change?

B) overambitious goals

21) Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.

B) physical

11) Recent research has shown that most Americans are

B) physically inactive.

40) 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?

B) precontemplation

38) The stage of the transtheoretical model in which a person does not acknowledge a need to change a behavior is

B) precontemplation.

56) 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

D) intrinsic.

19) Lean body tissue consists of

D) muscle, bone, and fluids.

2) A physically fit person is best defined as someone who

D) performs moderate to vigorous physical activity daily without undue fatigue.

32) Research has shown that ________ decreases a person's risk for chronic disease.

D) physical activity

19) TorF Having physical activity regulated by someone else is negatively associated with activity levels.

T -19

13) TorF The more strongly you state an intention to change a wellness habit, either verbally or on paper, the more likely it is you will succeed.

T 13

14) TorF A behavior change contract can serve as a collected set of sources of support.

T 14

15) TorF Lack of support and guidance can act as a barrier to behavior change.

T 15

18) TorF Sixty-eight percent of Americans have a fat-to-lean ratio above recommended ranges.

T 18

3) TorF The leading causes of death for Americans overall are heart disease and cancer.

T 3

4) TorF The United States is one of the most overweight nations on earth.

T 4

5) TorF Healthy People 2020 establishes national public health priorities.

T 5

6) TorF Increasing physical activity is a major heath goal identified by the Surgeon General.

T 6

7) TorF The final stage in the transtheoretical model is maintenance of the new behavior.

T 7

9) TorF In the maintenance stage, people work to prevent relapse into old habits.

T 9

Physical Wellness

a state of physical health and well-being that includes body size and shape, body functioning, measures of strength and endurance, resistance to disease, sensory sharpness, endurance, flexibility

Emotional Wellness

ability to control emotions and express them appropriately at the right times; includes self-esteem, self-confidence, self-efficacy, and other emotional qualities

Leading cause of death among American's 20-24

accidents and homicide

action

execute plans made in preparation stage

4) Sue derives satisfaction and self-esteem from her job, so she is experiencing a high level of ________ wellness .

intellectual

termination

new behavior is ingrained

Six Dimensions of Wellness

physical, social, intellectual, spiritual, emotional, environmental

Physical fitness

the ability to perform moderate to vigorous levels of physical activity without undue fatigue

self-efficacy

the degree to which you believe in your own ability to achieve something

average healthy life expectancy

the years a person can expect to live without disability or major illness-67 for males, 71 for females

Vigorous

-6+ METS -any physical activity that requires hard physical labor

31) Which of the following is attributed to regular physical activity?

A) reduced risk of weight gain

41) Your Uncle Jim quit smoking 3 months ago, but today, in a moment of weakness, accepted and smoked a cigarette offered to him by a friend. Which stage of behavior change is he in?

A) relapse

5) Healthy life expectancy is calculated by

A) subtracting years of disability or illness from overall life expectancy

48) A person believes that he may develop lung cancer if he continues to smoke. This is an example of perceived

A) susceptibility.

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

D) self-efficacy.

45) A step-by-step process of making a series of small changes is known as which of the following?

D) shaping

3) The ability to have satisfying interpersonal relationships is which of the following?

D) social wellness

Spiritual Wellness

Experiencing a deep sense of purpose, meaning,or value from personal beliefs; may include religion, belief in a supreme being, and/or a feeling of unity with others and with nature.

1) TorF Physical fitness is defined as the ability to perform sports skills with proficiency.

F 1

10) TorF Having an external locus of control means that a person believes that he has control over his behavioral choices.

F 10

11) TorF Winning the approval of someone else is a good reason to change a behavior.

F 11

12) TorF Time should not be specified in goals.

F 12

16) TorF Going to a bar with a friend when you are trying to quit drinking is an example of effectively controlling your environment.

F 16

17) TorF Countering involves restructuring the environment to avoid temptations.

F 17

2) TorF The dimensions of wellness are independent of one another and not interconnected.

F 2

6 Skill Related components of fitness

agility balance coordination power speed reaction time

behavior change

an organized, deliberate effort to alter or replace an existing habit or pattern of activity

Recommended exercise for adults ages 18-65

at least 30 min of moderate exercise 5 days/wk or at least 20 min of vigorous exercise 3 days/wk

5 health related components of fitness

cardiorespiratory endurance muscular strength muscular endurance flexibility body composition

Leading cause of death among American's of all ages

heart disease and cancer

countering

substituting an undesirable behavior for a desirable one

7) The average life expectancy at birth for males is which of the following?

D) 75.6 years

37) Which of the following statements is true regarding health care in the United States?

D) Americans spent 2.7 trillion dollars on health care in 2011.

47) Which of the following is most true of habits?

D) Habits involve elements of deliberate choice but are influenced by demographics.

51) Which of the following is the best specific, time-oriented goal for exercise?

D) I'll run 3 miles in 30 minutes by mid-July.

43) Which of the following is an example of prevention?

D) a vaccination

26) Diane recently quit smoking and started a support group for former smokers. As a result of these actions, she has improved which dimension of wellness?

D) environmental, physical, social, spiritual, and financial

39) People who have thought about what they might do to change a behavior and are within a month or so of taking action are in which stage of behavior change?

D) preparation

Moderate METS

-btw 3-6 METS -walking far, dancing -leads to decrease in body fat percentages

Lifestyle METS

-less than 3 METS -light physical activity like stretching -can technically reduce risk of cardio disease

Health

Used broadly to include everything from environmental health to the health of large populations. Historically, it has referred to the absence of disease.

shaping

a stepwise process of making a series of small changes

target behavior

one well-defined habit chosen as your primary focus for change

six stages of behavior change

precontemplation, contemplation, preparation, action, maintenance, termination

SMART goals

specific measurable action-oriented realistic time-oriented

behavior change in 4 steps

1. learn basic wellness behaviors 2. prepare to change a behavior 3. acquire specific skills that support successful change 4. apply what you have learned to change behavior

29) Physical inactivity contributes to which of the following health conditions?

A) heart disease

33) Which of the following is a financial advantage of having a high level of wellness?

A) lower health care costs

42) Mentally picturing success in reaching a goal is known as which of the following?

A) visualization

50) Which of the below is an action-oriented objective in a SMART goal setting system?

B) Increase my distance by one-half mile every other week.

12) An organized, deliberate effort to alter or replace a habit or activity is known as

B) behavior change.

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

B) countering.

23) Which of the following is a component of emotional wellness?

B) good self-esteem

13) A person with an internal locus of control

B) has a high level of self-efficacy.

10) Hypokinetic diseases are defined as diseases caused by

B) inactivity.

Social Wellness

Being able to have satisfying interpersonal relationships and maintain social connectedness

Intellectual Wellness

Being able to think clearly, reason objectively, analyze, and use your intelligence effectively to solve problems and meet challenges.

34) Which of the following statements is true of the incidence of obesity in the United States?

C) It is steadily increasing

9) Which of the following kills more Americans ages 15-24 than almost all other causes combined?

C) accidents

16) The five health-related components of physical fitness are

C) cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.

46) Substituting a healthy behavior for an unhealthy behavior is known as what?

C) countering

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

C) genetic disability

49) A conviction that one can control events and factors in one's life is known as

C) locus of control.

20) The ability to perform work or contract muscles with high force quickly defines

C) power.

1) Wellness is defined as

C) the optimal soundness of body and mind.

54) When a person pictures himself succeeding in achieving a goal, he is using

C) visualization.

Environmental Wellness

Cultivating an appreciation for the environment and your role in preserving, protecting, and improving it; includes having access to a safe and healthy workplace

30) ACSM recommends that adults perform at least ________ minutes of moderate physical activity per week.

D) 150

6) In the United States the average life expectancy for a female is

D) 80.6.

8) TorF The transtheoretical model divides behavioral change into chronological stages.

F 8

Wellness Continuum

a spectrum of wellness states from average to optimal in one direction and from average to premature death in the opposite direction

hypokinetic diseases

conditions that can be triggered or worsened by too little movement or activity-hbp, obesity, back pain

36) Which of the following is a goal of Healthy People 2020?

promote quality of life, healthy development, and healthy behaviors across all life stages