Health and Wellness Exam Study

Which piece of advice has been shown to enhance exercise compliance?

Exercise early in the day.

What was a drawback of the Sit-and-Reach test, as originally administered?

The test did not account for length of arms and legs.

What role do catecholamines, prostaglandins, serotonin, and endorphins play in the body's immune system?

They are chemical messengers

The most critical aspect to verify before buying a pedometer is its

accuracy

Which activity is more likely to activate fast-twitch fibers?

bench press

What eating disorder is probably the most common among American adults?

binge-eating disorder

Because the brain is "hardwired" to the back, excessive stress

causes muscles to contract

What pain-killing substances are released by the brain during a brisk four laps around the track?

endorphins

What field of study has shown that environmental choices change the way genes work and that lifestyle choices can switch certain genes off and on?

epigenetics

Regular aerobic exercise can increase the size of which area of the brain?

hippocampus

When muscles are not put to use, their cells may become

insulin resistant

Which activity is best for developing the CR system?

jogging

As a gauge of cardiorespiratory endurance, VO2max refers to the maximal amount of oxygen the body can use

per minute of physical activity

Damaged cells are normally sensed and eliminated by

programmed cell death

Adherence to the overload principle explains why strength training is also known as

progressive resistance training

One characteristic of a strong heart is its ability to

pump more blood with fewer strokes

Manuel claims that his "pack-a-week" cigarette habit will have no measurable impact on his health. What thought process is he illustrating?

rationalization

Proper management of shin splints includes

stretching before and after physical activity

What type of fat would you find just beneath the skin?

subcutaneous fat

Your client asks for advice on the best type of protein to consume in order to enhance muscular strength and myofibrillar hypertrophy. What do you recommend?

whey

A waist circumference in women that exceeds _____ inches correlates with a higher risk for cardiovascular disease, hypertension, stroke, and type 2 diabetes.

35

Based on Centers for Disease Control Prevention estimates, life expectancy in the United States would increase by about ____ years if all deaths from major types of CVD were eliminated.

7

How many of the 7,000-plus chemicals found in tobacco smoke are known carcinogens?

70

Milton is a newcomer to strength training. What exercise program is best for him?

Two warm-up sets per exercise, using 50 percent of 1 RM, followed by four sets to near fatigue per exercise

The biological clock that controls the daily sleep-wake schedule is called the

circadian rhythm

As the place where ideas are generated, memory is stored, and emotions are experienced, the brain operates as the _____ of the body.

cognitive center

Thelma had the following scores in her assessment of readiness for exercise-mastery = 10, attitude = 7, health = 7, and commitment = 13. Which factor is most important to her?

commitment

Marcie has failed to reach her weight-loss goal and decides to make a list with two columns, based on a technique in your text. What are the column headings?

helpful behaviors and damaging behaviors

As a reaction to the diagnosis of cancer, what is the antithesis of a fighting spirit?

hopelessness

The U.S. Food and Drug Administration's (FDA's) Center for Drug Evaluation Research rates health fraud products based on

how great a risk they pose to a consumer

What virus represents the most significant risk for cervical cancer?

human papilloma virus

The carbon atoms in whole milk, butter, and cheese are fully saturated with

hydrogen atoms

In exercise physiological laboratories, what is the technique of choice for assessing body composition?

hydrostatic weighing

Macrocycles are divided into smaller weekly or monthly cycles known as

mesocycles

What type of foods must be produced without the aid of artificial fertilizers and processed without the help of food additives?

organic

Terri has been told the level of triglycerides in her blood is too high. What foods should she avoid?

pasta

What is the single greatest determinant of risk for coronary heart disease?

personal lifestyle

Martha has been working to improve her health by eating a healthy diet, exercising regularly, and practicing yoga. She returns to her physician after 6 months, and while she has not lost any weight, her blood glucose levels have dropped to within the normal range. This illustrates an improvement in

metabolic profile

Vigorous exercise conducted more than 5 days per week produce ________ VO2max improvement.

minimal

Before the waist-to-height ratio can be implemented as a global health risk assessment, health organizations worldwide must agree on

where on the waist the measurement should be taken

On average, a nonsmoker will outlive a smoker by ____ years

13 to 14

Between 1960 and 2012, the prevalence of adult obesity among men and women combined increased from roughly

13−35 percent

Melanie has an increased risk of heart disease, as evidenced by the fact that her body mass index (BMI) has risen above

25

In order to prevent weight gain, Bill should complete approximately how many minutes of moderate-to-vigorous exercise each week?

250-300

What are the essential fat minimums for men and women, below which normal physiological functions can be seriously impaired?

3 percent for men; 12 percent for women

Jeremy is 62. At what level of training intensity (TI) should he begin his exercise program?

30−40 percent TI

Generally speaking, the CR system starts to lose some of its capacity after _____ of aerobic inactivity.

48-72 hours

Carla is training for a half-marathon and is confused about the variety of sports drink options available. You recommend that she choose a drink that contains a glucose concentration of approximately what percentage?

6-8

If Robert is training at 50 percent intensity, a _____ workout is sufficient to achieve the desired health benefits.

60 minute

Resting metabolic rate (RMR) accounts for approximately what percentage of the total daily energy requirement?

60-70

Elizabeth exercises constantly, even when she is sick or injured, and feels terrible guilt if she misses a workout. She may be suffering from

addiction

From a health and fitness perspective, the most essential component of a good CR system is

aerobic exercise

What component of skill-related fitness is especially critical for soccer and basketball players as they reverse directions, going up and down their respective fields and courts?

agility

What component of skill-related fitness is a "must have" for wrestlers, as they strive to maintain their equilibrium?

balance

A patient is brought into the Emergency Department who is suspected to have overdosed on heroin. What physiological response might you expect in this patient?

decreased heart rate

Which professional is an example of a conventional western medicine practitioner?

ophthalmologist

What is the primary objective of single-joint exercises?

target specific muscles for development

Cary and Linda have a tennis date. How long should they warm up before playing?

up to 10 minutes

Mike has a 12-ounce glass of orange juice every morning. How many servings is this?

2

For pre-menopausal women, when is the opportune time for a breast self-examination?

2 or 3 days after the menstrual period is over

Each year, approximately what percentage of smokers succeed on their first attempt to stop smoking?

20

The primary agents in reverse cholesterol transport are

HDLs

Jack's father suffered a fatal heart attack at age 53 while Julie's mother died of heart disease at age 66. This family history indicates that

Jack has a greater risk for heart disease

In what area of the brain are habits formed?

basal ganglia

During a blood pressure check, a nurse records Amy's systolic blood pressure, the point at which the sound of the pulse

becomes audible

Chemical changes in what physiological function can be detected within 20 minutes of secondhand smoke inhalation, thereby increasing the risk for a heart attack or stroke?

blood clotting

What is the street name applied to methamphetamine that is injected?

crank

Which two factors affect how long you should hold a contraction (or stretch) required by flexibility and low-back conditioning exercises?

current fitness level and difficulty of exercise

Julie has her husband clean the apartment so she can get the children bathed before guests arrive. What time-management skill is she using?

delegate it

Callie underwent a blood test to measure her homocysteine levels and the result was 14µmol/L. This result is in the _____ range.

elevated

Bobby has been told biofeedback could help control his hypertension, but the process is too expensive. What would be the most effective alternative?

exercise and progressive muscle relaxation

Now that Tom has lost 10 pounds, he can best maintain his desired weight by

exercising an hour or more each day

What stage does the body enter when it can no longer handle the stress placed on it?

exhaustion and recovery

Among the common sites for skin cancer resulting from excessive exposure to UV radiation is/are the

feet

What physiological symptom is associated with a negative explanatory style?

fewer lymphocytes

If Marie tells her doctor she smokes because she likes holding a cigarette, what would you expect her doctor to advise as the first step of a smoking-cessation program?

find a lucky coin to play with

Allen has a goal of adding body weight; his strength-training program should

include at least two exercises of one to three sets for each major body part

Leaning forward to press your hands against a wall and holding your position for several seconds is an example of a(n) _____ exercise.

isometric

When deciding on a hospital, you should check to see if it has been accredited by the

joint commission

Because many Type A characteristics are _____ behaviors, people can figure out what causes their stress and how to respond more effectively.

learned

When muscle mass starts decreasing at age 40 and accelerating in decline after age 65, what part of the body is losing mass more quickly?

legs

In the United States, which public health threat is also known as sedentary death syndrome?

physical inactivity

What compounds are thought to prevent cancer by blocking the formation of cancerous tumors and perhaps even disrupting the process once it has started?

phytonutrients

What has proven to be the best approach for preventing increases in visceral fat?

regular exercise

What is the most common type of cancer diagnosed among men between the ages of 15 and 34?

testicular cancer

Nancy is looking for a personal trainer to get her started on a healthy and effective exercise program. What factors should influence her choice?

the trainer's education and certification credentials

What is a characteristic of most people with addictions?

they deny they have a problem

What is the objective of the Standing Long Jump Test?

to measure leg power

What is the approximate standard error of estimate (SEE) for girth measurements?

±4.0 percent

Gerd asks you for advice on seeking health advice on the Internet. You advise him to look for web addresses that end in

.gov

As an assessment of muscular strength, what is 1RM?

1 RM is the most weight you can lift in a single try.

What is the recommended absolute minimum volume of energy expenditure required to achieve health benefits and adequate body composition?

1,000 calories per week

Lila is at moderate risk for developing heart disease. What dosage of aspirin would be recommended to prevent or dissolve clots that might cause a heart attack or stroke?

81 mg per day

Joan's VO2max is 3.6 liters per minute. How many calories per minute does Joan burn if she is exercising at 50 percent of her maximum?

9

When nutritionists lack sufficient data about the nutrient consumption of a sample of healthy people, which DRI value will they apply?

AI

The purpose of any aerobic activity is get your heart rate up to the recommended _____ and keep it there for the length of the exercise.

CR training zone

Simon visits a tanning parlor that provides ultraviolet A rays. His sessions are 30 minutes at most. He is at risk for skin cancer resulting from

DNA alternations

What DRI value is associated with a nutrient intake level that meets the nutritional requirements of 50 out of 100 women between the ages of 25 and 30?

EAR

Which acronym is commonly used to help recognize and enhance responsiveness for a stroke victim?

FAST

Lisa, age 25, wants to improve her health. Which action would be the least likely to help her in reaching her goal?

Increase the number of eating occasions.

What part does insulin play in the body?

Insulin "unlocks" cells and escorts blood glucose in.

What three tests contribute to a flexibility profile?

Modified Sit-and-Reach, Total Body Rotation Test, Shoulder Rotation Test

Which country spends more per capita on health care than the United States?

No country spends more than the United States

_____ is the permanent lengthening of soft tissue.

Plastic elongation

Flexibility exercises have been prescribed successfully to treat general neuromuscular tension, otherwise known as

Stress

What acronym/abbreviation represents the most active psychoactive constituent in marijuana?

THC

Why is the 1.5-Mile Run considered a maximal exercise test?

The objective is to cover the distance in the shortest time.

What is the typical outcome for people who attempt the two-stage model of behavior change?

They attempt self change but end up asking themselves why they are unsuccessful.

Lab 15C in your text provides a _____ that you can use to rate yourself on such factors as cardiorespiratory endurance.

Wellness compass

Why do you continue to burn extra calories in the recovery period following a vigorous workout?

You are expending more energy to replenish glycogen stores.

People who tend to store fat in their _____ are at greater risk for stroke and type 2 diabetes.

abdomen

Laura performs 10 chin-ups as part of her workouts. What anaerobic process accounts for the muscle fatigue in her arms?

accumulation of lactic acid

General Adaptation Syndrome (GAS) is composed of what three stages?

alarm reaction, resistance, exhaustion/recovery

The most abused substance in the United States is

alcohol

Smoking cigarettes can lead to overinflated (obstructed)

alveoli

Joan wants to find out whether she is really at a healthy weight. What procedure would be best for determining this?

an assessment of body composition

What eating disorder can result in physical changes such as extreme sensitivity to cold, anemia, growth of fine body hair, mental confusion, and inability to concentrate?

anorexia nervosa

As potential weight-loss mechanisms, vibrating belts

are worthless

What measurement tools are associated with the air displacement method of assessing body composition?

bod pods

Eleanor has a glass or two of wine on most evenings, which (alone) increases her risk for cancer. Her risk is elevated even more because of a family history of

breast cancer

What mineral has been linked with a possible deceleration in growth of cells in the colon, especially in people with colon polyp?

calcium

Strength-training exercises that require machines

can be conducted on either fixed- or variable-resistance equipment

Smoking decreases the oxygen-carrying capacity of the blood due to the presence of

carbon monoxide

Physical inactivity contributes to lowered levels of which of the following?

cardiorespiratory endurance

For the sake of simplicity, Kenny has opted for a skinfold thickness assessment of his body composition. What part(s) of his body should be checked?

chest

Harry is in an intense marathon training program and begins to show signs of glycogen depletion. What symptoms might be present with his condition?

chronic fatigue

Chronic obstructive pulmonary disease, emphysema, and chronic bronchitis are the examples of

chronic lower respiratory disease

James and his coworkers have decided to lose 10 pounds each. Most of them decide to play a biweekly game of basketball to help achieve their goal. However, James is terrible at basketball. So instead, he makes a commitment to go to aerobic classes, thereby addressing the issue with

competence

Typically, muscles cramp either because of breakdown in the coordination between opposing muscle groups or a(n)

depletion of essential electrolytes

Researchers believe a lack of sleep

disrupts normal body hormonal balances

The intentional and inappropriate use of a drug resulting in physical, emotional, financial, intellectual, social, spiritual, or occupational consequence is called

drug abuse

Athletes particularly benefit from core training because the prescribed exercises also improve _____, which is often required during physical activity.

dynamic balance

Ideally, when should posture tests be administered?

early in life

Which of the following has increased over the past three decades?

eating occasions

Which type of athlete is more susceptible to a misleading BMI that might erroneously indicate a moderate-to-high risk for disease?

football player

What byproduct of metabolism has been linked to emphysema, Parkinson's disease, and premature aging?

free radicals

Physiological age is based on your _____ capacity to perform physical work at any stage of your life.

functional

What factor accounts for variations in masculinity and femininity?

genetic inheritance

Cary is considering an herbal supplement that is commonly taken as an antidepressant, but it can produce serious interactions with drugs used to treat heart disease. What supplement is this?

ginkgo biloba

Brandi is substantially more fatigued on the fourth and fifth day of her weekly exercise program, and therefore, unable to walk as far or lift as many weights. This is a sign of

glycogen depletion

For proper back care, stretching exercises should

go through a functional range of motion

Fred decides to log his consumption of caffeine and alcohol with a goal of no more than three cups of coffee a day and five glasses of wine a week. Which technique is he illustrating?

goal-setting

Aerobic exercise, strength training, and other regular physical activity have succeeded in decreasing the rate of brain shrinkage by increasing the size of the

hippocampus

Which of the following events would be an example of distress?

home invasion

What is an example of a long-term benefit of exercise?

increased self-esteem

On the stress events scale, what term applies to pregnancy, divorce, financial status, and choice of school?

life event

Based on research to date, what has the greatest effect on health and longevity?

lifestyle behaviors

The lower life expectancy for men (as compared to women) in the United States is most likely related to

lifestyle behaviors

Which term describes the essential amino acid that is missing from a serving of peanuts?

limiting amino acid

If Laura's diet calls for fewer than 1,500 calories a day, she is in danger of

losing lean body mass

Research indicates that by the time an average American adult, now 25, reaches age 65, he or she will have

lost 20 pounds of lean body mass

Bob has been sedentary for his whole life and is now beginning an exercise program. What type of exercises would you recommend to him that are least likely to result in injuries?

low intensity

What is one of the known effects of smoking?

lower levels of HDL cholesterol

Exercise is more rewarding if you set new challenges for yourself and

make progress

Nicole sees a chiropractor for treatment of her low back pain. What CAM therapy has she chosen?

manipulative and body-based products

Critics of integrative medicine denounce it as a practice driven by

market forces

What form of meditation involves accepting living in the present moment—paying particular attention to thoughts and emotions without passing judgment or dwelling in the past?

mindfulness

Because of a demanding work schedule, Jesse is cooking less and eating more fast-food meals. As a result, he is most likely consuming

more calories and fewer vitamins

What percentage of back pain is related to muscle or tendon injury?

more than 95 percent

As a health-related component of a physical fitness program, muscular fitness refers to

muscular strength and endurance

When strength testing, you should choose exercises that tax different muscle groups because

muscular strength and muscular endurance are both highly specific

During a standard 12-lead electrocardiogram, a dozen tracings of electrical impulses travel through the

myocardium

What therapeutic category of complementary and alternative medicine includes botanicals, vitamins, and minerals?

natural products

Larry is doing sit-ups with his hands behind his head. This positioning is wrong because of the excessive strain placed on his

neck

Frank is new to strength training. During the first 2−3 weeks of training, he noticed significant strength increases. These increases are likely due to _________ adaptations.

neural

Tom was working in the garage on his old cars and suddenly felt pain in his back. Which of the following symptoms would warrant a call to his primary care physician?

numbness in his legs

A low-calorie meal that is rich in proteins and minerals is said to have a high

nutrient density

What type of dietary fat blocks the synthesis of tumor-promoting prostaglandins?

omega-3 fats

The fat component of body composition is known as fat mass, or

percent body fat

With the wealth of information available to Americans about the benefits of wellness programs, living a healthy and potentially lengthy life has become a matter of

personal choice

The Weight Watchers diet uses which of the following to classify foods?

points system

Jeremy's dietitian gives him a recommendation for some diet pills. Before he takes these, he should check the label on the bottle to make sure they meet the _____ standards set by the U.S. Pharmacopoeia.

potency

Most people choose their doctors based on

referrals from family and friends

The most important factor to promote health and lifetime weight maintenance is

regular participation

The RICE remedy for acute sports injuries stands for

rest, ice, compression, and elevation

When working at a desktop computer, which of the following will improve your workspace?

resting your feet flat on the floor with your knees at hip height

Your client is seeking a way to increase muscular endurance. You suggest a program that calls for high resistance and low training volume at the beginning of an exercise program, followed by progressive decreases in resistances and increases in training volume. This concept is called ¬_____.

reverse periodization

What measurement tools are common to the body weight metrics of BMI, WC, and WHtR?

scales and measuring tapes

Michael is close to his family and enjoys give-and-take relationships with people he trusts. As a result, Michael is more likely to

score lower on the stress vulnerability scale

Constance meditates for an hour each morning. Research indicates that this activity helps develop her _____ "muscle."

self-control

The depletion of what neurotransmitter may be a clue as to why the prolonged use of Ecstasy impairs verbal and visual memory?

serotonin

You work as an assistant in the City Planner's Office and you have been asked to come up with ideas to improve your city's "walkability score." Which of the following would you suggest?

sidewalks on both side of the streets

Kecia has checked her pulse after 5 minutes on a stationary bicycle and found that her heart rate is too high. What should she do?

slow down

Laura is hypertensive and her doctor suspects diet is a factor. She has been advised to lower her intake of

sodium

Nate has high blood pressure. Overconsumption of which mineral may contribute to his condition?

sodium

Larry is writing down SMART goals for the behaviors he wishes to change. One part of this is setting a(n)

specific date for completion that is realistic

What component of skill-related fitness enables Jennifer to rapidly propel her body from one point to another?

speed

A characteristic of dynamic stretching as a mode of training is

speed of movement

Larry has a cigarette first thing in the morning because he says it wakes him up. What is his reason for smoking?

stimulation

What is one of the three primary reasons people will temporarily relapse during a weight reduction program?

stress

What type of ECG test is performed to evaluate an individual's readiness for exercise participation?

stress test

Joan knows that vitamin D can help prevent the formation of malignant cells. Where can she get her recommended dosage of vitamin D?

sunlight

You are advising a client on evaluating a fitness center and you mention asking how often the equipment is cleaned and disinfected. Why is this important?

sweat and bodily fluids are great environments for bacterial growth

In terms of avoiding injury, what exercise is safest for Regina, who is 30 pounds overweight?

swimming

One of the most life-threatening effects of drinking is the ____ of alcohol when combined with other drugs.

synergistic action

What lifestyle choice or condition is responsible for 30 percent of all U.S. cancer deaths?

tobacco use

Dominic intends to buy a treadmill. Above all, what should he do before buying one?

try it out several times

One symptom that can be taken as a warning sign for cancer is

unexplained weight loss

Allen weighs 275 pounds and wants to lose 100 pounds before his high school reunion in 1 month. This goal would likely be considered

unrealistic

Which type of vegetarian avoids all animal products?

vegans

A registered dietician advises Constance, age 63, to eat fortified cereals. The RD explains that this is because these foods are high in _____, which can help prevent osteoporosis.

vitamin B12

Tom and Jeanine can safely walk or ride their bicycles to work along with many other residents. Their city's streets are likely to have a high

walkability score

Jennie has asthma, but wants to continue her jogging routine during the coming winter months. What advice do you give her to increase her safety while exercising in the cold air?

wear an exercise mask

Jackie asks for your advice on beginning a strength training activity. Which of the following would you recommend to her to help develop muscular fitness?

weight lifting

Which fiber source is associated with stool-softening and quicker excretion of food residue?

wheat toast

In an anatomical image, where would you find the Golgi tendon organs?

where muscle fibers attach to the muscle tendon