Health and Wellness for Life

With training, you can typically improve your VO2max by

15 to 20%

How many minutes of moderate physical activity should an adult perform each week to maintain health?

150 minutes

The Recommended Dietary Allowance (RDA) for sodium is

2300 mg or less per day

Overweight is defined as a BMI of

25 to 29.9

According to the U.S. Department of Agriculture, Americans consume an average of approximately _____ calories more per day now than they did in 1970

500

Heavy episodic (binge) drinking is defined as ________ or more drinks in a row for men or ________ or more drinks in a row for women.

5; 4

According to the American College Health Association survey, approximately what percentage of college students consumes the recommended 5 servings of fruits and vegetables daily?

6%

Humans are made up of approximately ________% water.

60

John is a healthy 20-year-old college student. He weighs 160 lbs and jogs at a moderate pace 3 days per week for 20 minutes. Based on this information, approximately how many grams of protein does he need daily?

60 grams

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

81

Of the 20 different types of amino acids, ________ are considered essential.

9

The American Cancer Society estimates that smoking causes approximately ________% of all lung cancer cases.

90

Underweight is defined as a BMI of

<18.5

Obesity is defined as a BMI of

>30

Which ethnic group has the greatest risk for cardiovascular disease?

African American

Which of the following statements is true regarding gestational diabetes?

After the mother gives birth, her glucose usually returns to normal levels.

________ is the leading cause of disability in the United States.

Arthritis

________ follows cardiovascular disease as the second leading cause of death in the United States.

Cancer

Which of the following is true of hypertension?

Depression and high alcohol consumption increase the risk for hypertension.

The two main types of lymphomas are ________ and ________.

Hodgkin; non-Hodgkin

The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as

LDL

________ causes bones to become thin.

Osteoporosis

Stretching that involves using voluntary contractions to help facilitate relaxation is known as

PNF stretching

Cancer is localized and often treatable when it is in

Stage 1.

The psychoactive substance in marijuana is known as

THC.

________ cancer is most common for males between the ages of 20 and 34.

Testicular

________ and ________ fats can cause an increase in blood cholesterol levels.

Trans; saturated

Jeff is a hard-driving, competitive, perfectionist. His personality type is most likely

Type A

Which of the following is a fat-soluble vitamin?

Vitamin A

A measure of the amount of chemical energy that a food provides is known as

a calorie

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

a diet high in fiber.

An audible sound based on an irregular heart valve that allows turbulent blood flow through the heart is known as

a heart murmur.

Disk herniation is

a permanent bulge of the intervertebral disk out of the normal space

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

a reflex contraction of the quadriceps muscle

A set of physical or emotional reactions following a stressful event or circumstance is

a stress response

An event or circumstance to which the body tries to adapt is

a stressor

A hemorrhagic stroke is defined as

a stroke resulting from a burst blood vessel.

For which of the following age groups is the need for calcium the highest?

adolescents

The hormone secreted by the pituitary gland in response to stress is called

adrenocorticotropic hormone (ACTH)

What major factor contributes to overconsumption of sweets, sodas and fruit drinks, alcoholic beverages, and salty snacks?

advertising

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

aerobic training

The ability to change body position with speed and accuracy is

agility

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

Which of the following represents the number one cause of preventable death among undergraduates in the United States?

alcohol

Subunits of protein molecules are known as

amino acids

Cocaine may be described as both

an anesthetic and a stimulant

A disturbed pattern of eating, dieting, and perceptions of body image that lead to medical issues is known as

an eating disorder

Congestive heart failure results in

an enlarged heart.

With training, resting heart rate decreases. This is primarily the result of

an increase in stroke volume

Short-term, high-intensity training, such as sprinting, is known as

anaerobic training

Chest pain due to ischemia is called

angina pectoris.

An eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is known as

anorexia nervosa

The heart works harder to transport blood in people who

are overweight.

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

atherosclerosis.

One's baseline rate of energy use, dictated by the body's collective metabolic activities, is known as

average an hour of physical activity daily

A tumor that is non-cancerous is

benign.

An eating disorder characterized by out-of-control eating without purging is known as

binge eating disorder

Hypertension can cause which of the following?

blood vessel damage

In type 2 diabetes

body cells become resistant to insulin.

A syndrome characterized by negative self-perception in which a person becomes obsessed with a physical defect is known as

body dysmorphic disorder

In asthma, which of the following becomes inflamed and mucus-filled?

bronchial tubes

A person with which eye color has the lowest risk of skin cancer?

brown

An eating disorder characterized by bouts of binge eating followed by purging, laxative abuse, or excessive exercise is known as

bulimia nervosa

A state of stress-induced physical and mental exhaustion is known as

burnout

Small fluid-filled sacks that lubricate the movement of muscles over muscle or bone are called

bursae

Increased intake of which of the following can help prevent osteoporosis?

calcium

Ultraviolet (UV) rays are considered

carcinogenic.

Osteoarthritis involves breakdown of the ________.

cartilage

The Pap test is the most effective way to detect early stage ________ cancer.

cervical

A condition in which the liver cells are damaged and scarring occurs is which of the following?

cirrhosis

An excessive preoccupation with a behavior and an overwhelming need to perform it is defined as

compulsion.

A muscle contraction with overall muscle shortening is

concentric

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

consist of higher amounts of fiber

Training that alternates exercise modes within a given program is

cross-training

Gentle stretching and relaxation of muscles will

decrease stress hormones

During the ________ phase of the heart cycle, the ventricles relax and fill with blood.

diastolic

Pressure applied to the walls of the arteries during the heart's relaxation phase is known as

diastolic pressure.

Which of the following is considered negative stress?

distress

A good source of fiber (indigestible carbohydrate) includes

dried beans

Which of the following factors increases the rate at which your body will absorb alcohol?

drinking a carbonated alcoholic beverage

A measure of overall joint stiffness during movement is

dynamic flexibility

Which drug is a hallucinogenic designer drug that has become popular again on college campuses and is taken to improve mood or get energized?

ecstasy

Which of the following is primarily caused by smoking?

emphysema

Simple carbohydrates primarily provide

energy

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

Recycling and using public transportation are examples of ________ wellness

environmental

A common symptom of uncontrolled diabetes is

excessive thirst

A lifestyle factor that influences weight includes

exercise

When practicing progressive muscle relaxation, which part of the body should you start with?

feet

A major cause of mental retardation in the United States is

fetal alcohol syndrome.

Which of the following food choices would be considered the least healthy in terms of fat content?

fettuccine Alfredo

A sporadic, quivering heartbeat pattern is known as what?

fibrillation

People with low vitamin intakes tend to not eat enough

fruits

A common side effect of designer or "club drugs" is

hallucinations.

The sit-and-reach test measures flexibility in the

hamstrings, lower back, and hips

Physical inactivity contributes to which of the following health conditions?

heart disease

HDL cholesterol

helps protect against heart disease

A drug that depresses the central nervous system is

heroin.

Allostatic load can lead to

high blood pressure

Exercise intensity is most closely related to

how hard you exercise

Cervical cancer is predominantly caused by

human papillomavirus (HPV).

The region of the brain that releases hormones that first trigger the stress response is called the

hypothalamus

The most frequently eaten vegetables in America are

iceberg lettuce and potatoes

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

improved oxygen delivery to muscles

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

increase muscle elasticity

Which of the following is a symptom of chronic bronchitis?

increased mucus

Training that alternates periods of high-intensity exercise with periods of lower intensity exercise or rest is known as

interval training

Round spongy pads that act as shock absorbers in the spine are known as

intervertebral disks

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

intrinsic

The most common nutrient deficiency worldwide is associated with

iron

A muscle contraction with constant speed is

isokinetic

A muscle contraction with no change in muscle length is

isometric

A primary disadvantage of treating cancer with radiation is

it also destroys some healthy cells.

Fibrous tissues that connects bone to bone are called

ligaments

Which of the following is an example of a speed and agility drill?

line sprints

Hepatitis, which can be transmitted through use of contaminated intravenous (IV) needles, can increase the risk of ________ cancer.

liver

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

locus of control

Anemia results in

low blood oxygen levels

Successful weight loss can be best accomplished by

making small dietary changes over time

Most skin cancer deaths are caused by

malignant melanomas.

Which condition is a cluster of obesity-related risk factors associated with cardiovascular disease and type 2 diabetes?

metabolic syndrome

An individual muscle cell within each skeletal muscle is called a

muscle fiber

To lose weight, an individual should strive to achieve

negative caloric balance

Hyperglycemia can damage which of the following?

nerves

A vitamin that helps maintain nervous system function is

niacin

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

nicotine withdrawal.

The major psychoactive substance in tobacco is

nicotine.

Essential nutrients are

nutrients that can only be obtained from the diet

A disease associated with low calcium intake is known as

osteoporosis

Which organ produces insulin?

pancreas

Atherosclerosis that occurs in the extremities is called

peripheral artery disease.

Addiction is defined as

persistent, compulsive dependence on a behavior or substance.

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

physical

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

physical activity

Recent research has shown that most Americans are

physically inactive

A common overuse injury is

plantar fasciitis

An acute stress disorder caused by experiencing an extremely traumatic event is

post-traumatic stress disorder

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

power

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?

precontemplation

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

prevention of low back pain

A stress management technique that identifies muscular tension and releases it one muscle group at a time is called

progressive muscle relaxation.

Which nutrient makes up antibodies that protect us from disease, assists with building and repair of bone and skin, and helps to transport oxygen?

protein

The current USDA "ChooseMyPlate.gov" website

provides specific daily food recommendations based on your sex, size, age, and activity level

Which form of cancer treatment uses targeted beams of ionizing energy to destroy malignant cells?

radiation

The glycemic index is a measure of the rate at which foods

raise blood sugar levels

Overconsumption of food is often encouraged by

restaurant portion sizes

The principle that states that training levels will decrease towards initial levels when training is stopped is known as

reversibility

Loss of muscle mass and strength with aging is called

sarcopenia

Fats that are solid at room temperature are

saturated

Chronic pain in the front of the lower leg is known as

shin splints

If a stretch reflex is activated, the muscle will

shorten

Problems associated with long-term use of alcohol include

shrinkage in brain size and weight.

The ability to perform a movement in a short period of time is

speed

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

static stretching

According to a national survey of college students, which of the following represents the biggest impediment to academic success?

stress

Blockage of blood flow to the brain is known as

stroke.

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

systolic; diastolic

Cardiorespiratory fitness is defined as

the ability of the cardiovascular and respiratory systems to supply oxygen to muscles

Muscular fitness is defined as

the ability of the musculoskeletal system to perform daily activities without undue fatigue

A problem associated with using prescription drugs to induce weight loss is that

the person tends to regain the weight as soon as he or she discontinues the medication.

The left ventricle pumps blood to

the systemic circulation

Women have a tendency to burn fewer calories than men due to

their higher level of essential body fat

When hydrogen atoms are added to an unsaturated oil to cause more complete saturation, it produces

trans fat

The fatty acids in most foods and in the body occur in the form of

triglycerides

Which of the following is an autoimmune disease involving insulin production?

type 1 diabetes

Air entering the body through the nose travels first through the ________ and then through the ________ before entering the lungs

upper respiratory tract; lower respiratory tract

People under stress often

use sugar to alter energy levels

Type I muscle fibers (slow-twitch)

utilize oxygen to contract.

Blood returns from the body back to the heart via the

venous system

The lower chambers of the heart are called

ventricles

Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as

vitamins

A pattern of losing/gaining weight is known as

weight cycling

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

weight lifter

Leukemia is characterized by an increase in

white blood cells.