Health Chapter Quizzes

What features of a website indicate reliable and valuable information for health?

.gov or .org author with valid credentials a recent date of publication/upload date a webpage with references cited

The recommended time parameters for remaining in a hydrotherapy tub are:

10 to 15 minutes

Adults need at least _____ minutes of moderate exercise per week to achieve minimum health benefits.

150 minutes

Select the (3) following environmental factors that are positively associated with physical activity: 1. local fast food restaurants 2. access to neighborhood play areas 3. access to public transportation 4. low density traffic 5. high density buildings and limited green space 6. absence of grocery stores

2, 3, 4

To lose 1 pound, you have to burn _______ calories more than you consume.

3500

A power nap is a short nap of ______ that can be rejuvenating.

5 to 20 minutes

Of all illnesses, _______ relate to stress.

50 to 80%

More than _______ of people with type 2 diabetes are overweight or obese.

80%

What percentage of North Americans suffer from back pain in their lifetime?

80%

In your own words, provide a definition of locus of control and explain the difference between external and internal locus of control.

A locus of control is the observation of one's own self to determine where their responsibility to their life comes from, which may come from either external or internal sources. External loci of control are from people and things beyond yourself. For example, external loci can include environmental factors, such as location or weather, and other people/social groups. Conversely, internal loci of control come from within oneself. For example, internal loci can include internal thoughts and how open a person is to change. Overall, external loci are from outer sources where internal loci come from within the person.

Describe how body composition can impact flexibility (1 pt). Response should be 3+ thorough and complete sentences with no spelling or grammatical errors (1 pt)

Depending on your body composition, such as the amount of fat and muscle you have, your flexibility may be impacted negatively or positively. If you have large and bulky muscles, it may limit your range of motion and movement. This is the same for having a lot of fat tissue. If you are muscular and fit, you will have a good flexibility since your muscles have been trained through their full range of motion.

_______ is a positive form of stress or a good or helpful response to a stressor

Eustress

True or False? You should warm up your muscles before stretching.

False

Weight training does not improve metabolism. True or false?

False

High fat foods are recommended when traveling to high altitudes in order to help replenish energy supply. True or false?

False. High carbohydrates.

Your chronological age, not your biological age, is what estimates your well-being and general health compared to that of others of your age. True or false?

False: Chronological age is your actual age in years from your birth date. Your biological age is an estimate of your well-being and general health compared to that of others of your age.

If you have a history of ankle sprains, you should wear low-lying shoes for better ankle support. True or false?

False: high-lying shoes

Using data collection counters, like FitBits, pedometers, etc. is an aspect of self-monitoring, which is in the contemplation stage.

False: in the preparation stage

Very high intensity physical activity is safe for generally healthy women during pregnancy. It increases cardio respiratory fitness without increasing the risk of early pregnancy loss, preterm delivery, or low birth weight. True or false?

False: use moderate-intensity exercise; pregnant woman should consult doctor

___________ is the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies.

Fitness

What does FITT stand for?

Frequency, Intensity, Time, Type

What is the decision-making acronym IDEA?

I - identify the problem D - develop several ideas to solve the issue E - evaluate the ideas you developed A - analyze to see if the idea worked

Using the principles discussed in the chapter, find three websites addressing the same health issue (e.g. Alzheimer's disease, colon cancer, multiple sclerosis, obesity, etc.). Tell me what health issue you're researching. (.5pt) Provide a brief description of the health issue (.5 pt) Discuss the quality of the sites (1 pts)

I am researching Alzheimer's disease. It is a disease that slowly degenerates the brain over time, impairing memory, thinking, judgement, and other abilities. It will eventually lead to death. These are all trustworthy sites. They have been recently updated. They are from trustworthy sources (CDC, Mayo Clinic, NIH). They contain ".gov" or ".org." They list scientific and credible sources. Therefore, I believe the quality of these sites are great.

Which of the factors of FITT, frequency, intensity, time, or type is the most important for resistance training?

Intensity

Explain the importance of a lifelong commitment to personal health and wellness. Do you have a plan for the future?

It is important to have a lifelong commitment to personal health and wellness so you can live a happy and healthy life. Without mental, emotional, and physical health and wellness, it takes a toll on your body and leaves you susceptible to diseases. I currently do not have a rigid plan for my future health and wellness. However, I now know all the areas I need to recognize and maintain to stay healthy and stay in a routine.

Cardiovascular exercise is often the first type of exercise recommended by health care providers. Why? And why would this type of exercise benefit you personally?

It is the first type recommended because of the numerous health benefits. These include decreasing risk of heart disease, lowering blood pressure, reducing sick days, decreasing risk of premature death, and many more. This type of exercise would benefit me because I am at risk for heart disease. I would also benefit from having an increased immune response and lowered blood pressure.

Take a moment to analyze this situation. Identify which stage of change the person is in (.5), one strategy that may move the person to the next stage (.5), one significant barrier the person may face (.5), and a method to overcome that barrier (.5). "Max has been smoking since he was 12 (he is now 22). He looks forward to that first drag in the morning and is unconcerned with all the 'hype' about cancer. Everyone in his family smokes and no one has ever gotten cancer!"

Max is in the precontemplation stage. One strategy that may move him to the next stage is the addition of knowledge about cancer and smoking. He could view a set of real lungs that are damaged from tar or read about the side effects of lung cancer to move him to the next stage. One significant barrier he may face is negative social impacts from his family still smoking. He may feel pressure to continue smoking since he will be the odd one out. A method to overcome that barrier is to inform his family that he is trying to quit smoking. He can try to reduce the time he spends around other smokers and instead surround himself with role models.

The textbook discusses common exercise myths/misconceptions. Select one of the myths and do a quick Google search - what can you find out about it? (1 pt) What would you tell your aunt if she told you she wanted to try it? (1pt)

One myth is that cellulite can be eliminated with creams of health gadgets. When searching this, a lot of expensive creams pop up and claim that it can melt cellulite fat. In reality, only a tiny percentage of these may actually reduce its appearance. The most effective ways to reduce its appearance is losing body fat through exercise and other treatments like Cellulaze or Cellfina.

Phil wants to start a strength-training program. He has been told that exercise machines are better for beginners than free weights. Discuss the pros and cons of machine weights versus free weights (1pt). What would you suggest to Phil? (1pt)

Other than being easier for beginners to use, exercise machines also are convenient and safe for those involved. However, these do not recruit accessory muscles during exercise like using free weights would. Free weights allow dynamic movements and a greater variety of exercises, but are not as safe and require the use of a spotter. After weighing the pros and cons, I would suggest that Phil uses machines so his program is inclusive and less intimidating to his beginner clients.

Which type of stretching is the most beneficial for improving range of motion and flexibility?

PNF: proprioceptive neuromuscular facilitation

In your own words, explain why all exercise is physical activity but not all physical activity is exercise.

Physical activity is generally defined as any movement that raises your heart rate above your basal metabolic rate. On the other hand, exercise is generally defined as a subcategory of physical activity. Exercise follows a planned structure and has a purpose to improve components of physical fitness (the ability to complete daily activities without fatigue). From these definitions, we can see that exercise has a defined purpose surrounding fitness, whereas physical activity can be any activity. For example, shoveling snow off your sidewalk is a physical activity since you must expend lots of energy to pick up loads of snow and toss it. However, shoveling snow is not done for the primary purpose to improve your physical fitness. It is not part of an overall structured plan to serve that purpose.

When we talk about weight balance, we often refer to being overweight. However, we know that individuals can be underweight as well. Often, being underweight is heredity, but it can also be due to undernutrition or disorders.

Some causes of being underweight can include stress, dieting, eating disorders, and underlying diseases. An example of an eating disorder leading to being underweight is anorexia. Examples of underlying diseases causing cachexia, or wasting of the body due to chronic disease, are cancer and AIDs. Two ways to gain weight are eating high-calorie foods and drinks as well as eating small and frequent meals.

Explain someone's fear of injury associated with exercise.

Someone who is thinking about exercising for the first time may fear that they could potentially be injured. They may fear that they will suffer a musculoskeletal injury, have a heart attack, or other injuries due to their physical exertion or certain exercises. This could decrease the likelihood that they will actually exercise in the future. For example, someone who lives in a polluted area may fear that their lungs will be damaged from the poor air quality. This could lead them to never exercising. However, this fear is simply a barrier to being physically active. There are numerous ways to overcome this. One example is choosing other activities that have minimal risk, such as exercising inside to avoid the pollution. In other cases, learning how to exercise appropriately for their body may reduce fear.

The Theoretical Model of Change, or the Stages of Change model, can help people to change a problem behavior. Most people go through the five stages of change when adopting healthy behaviors or eliminating unhealthy ones. Match the five distinct stages of change.

Step 1: precontemplation Step 2: contemplation Step 3: Preparation Step 4: Action Step 5: maintenance

What is one recent fitness trend you know about? Tell me what it is (0.5pt), what benefit it may have (0.5 pt), and share a link for a local company/organization OR a link with more information if there is no local organization (1pt).

Strength training with free weights is a recent trend that is particularly popular on social media. This exercise involves using weighted objects to increase strength. The objects used are not attached to any other machinery and will not restrict movement. Dumbbells and barbells are quite popular, but other equipment like medicine balls can be used. The main benefit of this trend is to enhance muscle strength. However, other benefits include increased bone strength and enhanced endurance.

James is 1 year away from completing his degree. His advisors in the Health Sciences department tell him is GPA is good, but not great, and that he will have to do an excellent job of selling himself to employers during his senior year and really do well at his internship with making connections. James finds that his sleeping patterns have changed, and he's not as rested as he would like to be. His friends, who are also getting close to graduation, go out often, and James usually accompanies them. Lately, James has been feeling down and has had more colds than normal. Assess James's stress situation. Develop a list of the stressors he is most likely facing. (.5pt) Are his sources of stress positive of negative? (.5pt) What forms of coping is James using? (.5pt) How can he get himself back on track? (.5pt) If you were James, how would you handle the situation? (1pt)

Stressors that James is facing may concern educational responsibilities and college-life stress. He may also experience stress from the burden of future life changes and job stress. All of these are negative sources of stress, as none of these sources are helpful and weigh a burden on James. James is coping by essentially ignoring his stress by going out with friends. He also is having abnormal sleeping patterns which cause him to feel less rested, which may potentially stunt him from facing his issues. There are many things James can do to get back on track. First, he should take the time to realize exactly what issues are arising and how to tackle them. He should maximize his time management -- rather than going out with friends often, he can spend time working on himself academically. He can also seek social support for these issues. He should also make sure get enough sleep so he can feel refreshed and have energy. Hopefully these methods can help James manage his stress and lessen the physical effects his stressors have had on him. If I was James, I would complete all the previous steps I listed. However, I would make sure to go more in depth. I would always make sure to have breaks throughout my day, as well as making to-do lists and having a journal. With these extra steps, I could ensure that my stress would be well-managed.

Dynamic stretching

Stretching that involves moving the joints through their full range of motion to mimic a movement used in a sport or exercise

Of the many benefits of resistance training, which is the most is the important factor or factors for you personally?

The most important factors to me would be easing back/neck pain and improving my posture. My lower back and neck areas often ache due to my posture and sitting behind a computer all day. Resistance training would allow me to be in less pain.

What is the "talking test" in relation to cardiovascular fitness and how does it differ from a VO2 max test?

The talking test refers to measuring exercise intensity by observing the extent that which you can speak. For example, during vigorous intensity activities, such as cycling really hard uphill, you will be unable to continue a conversation due to being out of breath. This method can be slightly subjective. A more objective test is the VO2 max test which measures how efficiently the cardiorespiratory system uses oxygen. This is done with expensive machinery (upwards of $10,000) in physiology labs. Less expensive (but less accurate) field tests can also estimate this. Even fitness watches can approximate this.

7/10 deaths among Americans each year are from chronic diseases.

True

If a fitness product relies on gurus, testimonials, case histories, and before-and-after photos, it is probably not a good product. True or false?

True

One consistent finding from research studies is that once the health benefits from physical activity begin to accrue, additional amounts of activity provide additional benefits to a limit. True or false?

True

Progression through the stages of change is cyclical rather than linear. Rarely does a person successfully go through the stages sequentially without encountering setbacks. True or false?

True

Proteins can be classified as being incomplete or complete. True or false?

True

Regular physical activity appears to reduce symptoms of anxiety and depression for children and adolescents. True or false?

True

True or False? A long-term benefit of regular endurance exercise is a decreased risk of cancer.

True

When exercising in cold temperatures, the body works hard to maintain core temperature. To do so, blood moves away from the extremities and towards central organs. True or false?

True

When exercising in summer both heat and humidity are important factors to consider for the safety of exercise. True or false?

True

Provide two health benefits associated with regular physical activity that you think would MOST directly benefit you based on your current health status, your family history, or your health goals.

Two health benefits associated with physical activity that would most benefit me would be cardiorespiratory health and mental health. Due to my poor diet and family history, I am at risk for cardiovascular disease. I have a low cardiorespiratory fitness. I am sedentary, but if I begin my journey of completing 150 minutes or greater of physical activity a week, there is strong evidence that my risk for heart disease will decrease. Also due to my poor diet and family history, I have poor mental health. This is mostly depression symptoms. Research has shown that through aerobic and muscle strengthening activities I may have reduced symptoms of depression. This exercise should be about 30 to 60 minutes in length per session 3 to 5 days a week. Overall, I believe that incorporating more exercise in my schedule with set times and routines should improve my cardiorespiratory/cardiovascular and mental health.

An elite marathon runner would likely have a greater proportion of what type of muscle fiber?

Type I

Does your current lifestyle meet the definitions of fitness and wellness?

Unfortunately, I do not currently meet the definitions of fitness and wellness. By the standards of the fitness definition, I am fatigued by daily tasks and I do not have ample energy to enjoy leisure time. Many daily tasks cause me to feel both physically and mentally exhausted, such as walking up the stairs or going to class. My endurance is lacking and my body composition of muscle and fat/bone/tissue mass is unbalanced. I do not do much muscle-strengthening activity, so my skeletal muscle strength is not great. I am flexible, however, it could definitely be improved with more weight loss, exercise, and better lifestyle choices. On the other hand, I believe I am mostly able to meet the definition of wellness. I am actively attempting to making choices to be successful in most of the areas in my life. I am plunging myself into a supportive academic and living environment. I am challenging myself intellectually by attending college and trying my best in classes. I am aware and accepting of all emotions I feel, even if they seem irrational. My spiritual wellness is becoming more well-rounded as I continue to age and experience life. Especially now, I appreciate life and use my time to the fullest. Some of the other dimensions of wellness I have a harder time with, such as financial, occupational, and physical wellness. However, I am taking the steps towards overcoming those challenges and fears to reach wellness in those areas as well.

Explain the dimensions of wellness. If you have a plan to apply the skills developed in this class to promote wellness please share. If you are not ready to change your lifestyle or increase your health currently, please explain your current state. Wellness is a journey that is never too late to begin. We are all works in progress. Explain the dimensions of wellness and your current wellness state or plan (1 pt). Three plus sentences (0.5 pts) with correct grammar and punctuation (0.5 pts).

Wellness is multidimensional. It encompasses dimensions such as physical, emotional, social, and many more. The goal of the wellness model is to thrive in each dimension. I personally do not feel ready to change my lifestyle. I want to be ready, however, I am feeling extremely overwhelmed. I am more knowledgeable about how to thrive in these dimensions, and I have improved a little bit. However, I need to have more time before making more changes.

List two preventable behaviors that can lead a person to be susceptible to the chronic diseases that are the leading causes of death.

alcohol intake; smoking

Which of the following is not a component of the MyActivity Pyramid for adults? a. aerobic activity b. inactivity c. strength and flexibility d. anaerobic activity

anaerobic activity

Saturated fats are primarily found in...

animal products

The shrinking of fat cells or muscle cells is termed:

atrophy

Which term describes when muscle fibers diminish due to lack of use or immobilization?

atrophy

When dieting, prescription drugs should...

be used with caution and medical supervision

The flight-or-fight response increases all the following, except... breathing rate heart rate mental alertness blow flow in the liver

blood flow in the liver

The _______ is a new body composition calculation that uses the height-to-weight ratio but adjusts for waist circumference to help understand weight distribution and predict hazards associated with obesity.

body shape index (ABSI)

_________________ physical activity done 3 or more days per weeks increases bone-mineral content and bone density in youth.

bone-strengthening

What muscle group is targeted by heel raises?

calves

List two common chronic diseases that leads to a high mortality rate for Americans.

cancer, heart disease

In this stage, reflection is promoted. The motivation to research a goal and the strength to make a plan requires a lot of soul searching. This stage can take a good amount of your time.

contemplation

Three nutrition-related diseases that are among the top ten causes of death in the U.S. are heart disease, stroke and

diabetes

Which of the following is an advantage of using machine weights?

easier for beginners to use

What type of contraction is essential for muscle hypertrophy (increase in muscle fiber size but also is responsible for delayed onset muscle soreness?

eccentric

A person has achieved ________ when he or she can work out for a period of time without fatigue.

endurance

_______________ is a subcategory of physical activity that is planned, structured, repetitive, and purposive in the sense that the improvement or maintenance of one or more components of physical fitness is the objective.

exercise

Endorphins are a group of cells that secrete hormones. True or false?

false

The capacity of a person to perform tasks or behaviors that enable him or her to carry out everyday activities is called...

functional ability

If an individual wants to focus on muscle strength rather than endurance, it is recommended to focus on

high weight, low reps

Where do women usually collect fat?

hips and buttocks

You need to feel as though the goal is important or worthwhile, it won't be a success. You have to believe in yourself. Change, behavior modification and goals need to be ___________________________.

important to you, broken down into steps, tracked on a timeline, quantitative, realistic

When is the best time to find your resting heart rate?

in the morning

What type of resistance training is primary found in a rehabilitation or research setting?

isokinetic

Which mode of contraction is most popular for increasing strength?

isotonic

______________________ is a condition in which people have some combination of high blood pressure, a large waistline, an adverse blood lipid profile, and impaired glucose tolerance.

metabolic syndrome

Vitamins and minerals are classified as...

micronutrients

Vitamins and minerals are classified as:

micronutrients

The intensity of stretching is monitored by feel. In general, the limb should not be stretched beyond a position creating...

mild discomfort

Which of the following would be a reason someone might choose to not use free weights?

no spotters available

Most nutrition studies are _________________.

observational

Gradually increasing the weight one uses during a workout is called:

progressive overload

Dieting without exercise will cause greater loss of ______ and water.

protein

The more active you become, the more efficient the:

pulmonary and circulatory systems become

What muscle imbalance is common among women, including your instructor?

quads/hamstrings

The ______ response indicates a reversal of stress symptoms, enhancing health.

relaxation

Exercise machines tend to be __________ than free weights.

safer

The age related loss of muscle tissue is referred to as which of the following?

sarcopenia

What are the two types of carbohydrates?

simple and complex

static stretching

stretching that slowly lengthens a muscle to the point where further movement is limited

What is the 2nd leading cause of death for individuals ages 15-24 in the United States?

suicide

Flexibility offers which of the following benefits (select all that apply):

supports the cool-down phase of a workout reduce the risk of back problems improves posture and personal appearance improves coordination and balance increases joint mobility improve circulation reduce stress and anxiety

Which of the following fitness activities involves performing a specific exercise at high intensity for 20 seconds followed by 10 seconds of rest?

tabata protocol

Before deciding to buy a piece of fitness equipment, you should:

test out the equipment at a fitness club

A type of fat found mostly in processed food and associated with detrimental changes in cholesterol levels is which of the following?

trans fats

Though many of the example supplements are abused by body builders and power athletes, EPO or erythropoietin is often abused by distance athletes, such as cyclists and marathoners. True or false?

true

Ballistic stretching

type of stretch that involves sudden and forceful bouncing to stretch the muscles

Which of the following is a general rule related to clothing for exercise in cold? a. wear base layer made of synthetic material b. wear cotton blends to absorb sweat effectively c. wear many layers to encourage sweating d. all of these are general rules for exercise

wear base layer made of synthetic material