Exam 1 Personal Health

The purpose of making a clinical study double-blind is to

reduce researcher bias

Aisling has not had a cigarette or e-cigarette in a year. She started jogging three days a week and is thrilled with her newfound energy. She has regained her sense of smell and lost her persistent cough. She has 100 percent confidence that she will not smoke again. In which stage of change in the Transtheoretical Model is Aisling operating?

termination

What is a common characteristic of people who have obstructive sleep apnea?

being overweight

Which of the following describes the contemplation stage of the Stages of Change Model?

You realize you have a problem behavior

Which of the following statements best illustrates a sense of self-efficacy?

I can do it.

Which of the following statements about REM sleep is TRUE?

While dreaming, eyes may dart around as if watching a dream unfold. (F: Dreams occur only in REM sleep, The diaphragm, nasal membranes, and erectile tissue cannot move during dreams because of muscle tone, Time spent in REM sleep decreases later in the sleep cycle)

Sleep deprivation commonly causes all the following, EXCEPT

alertness (T: irritability, nervousness, reduced motivation)

What information found in a family health tree indicates that a disease might have a genetic link?

a family member with multiple cancers

Light alerts the biological clock to cease secreting ___, which is a hormone that promotes sleep.

melatonin

Which type of research uses interviews, surveys, and measurements to study large groups of people?

epidemiological studies

Which of the following are good bedtime rituals?

reading, listening to music

Which of the following statements about the effects of caffeine, alcohol, and nicotine on sleep is FALSE?

People who smoke one pack of cigarettes a day have been shown to sleep more deeply than nonsmokers

which of the following is NOT among the clinical symptoms of insomnia?

sleeping less than a total of 8 hours per night

The rhythmic changes that help you move from waking to sleep and back to waking are called the ___ ___

circadian rhythms

Individuals choice is the only factor governing a person’s ability to live a healthy lifestyle

False

The human brain cycles into two main states of sleep. They are:

NREM sleep and REM sleep

Factors such as income level, available health care services, and literacy are examples of social determinants of health.

True

Within the nucleus of a cell, DNA is divided into 23 pairs of

chromosomes

The ability to read, understand, and act on health information is called

health literacy

The aspect of personal health that is most within your control is

lifestyle

Which of the following statements about the internal biological clock is FALSE?

the biological clock is not sensitive to artificial light

The complex external factors that influence an individual’s and a population’s health are known as

social determinants of health

The term __ refers to an internal state in which a person feels competent to perform a task

self-efficacy

Of the following, the best way to ensure that you regularly receive a good night’s sleep is to

stick to a regular sleep schedule

___ ___ is a condition characterized by periods of non-breathing during sleep

sleep apnea

Structured, planned physical activity is called

exercise

what is the term for overhydration or water intoxication?

hypoatremia

To translate Dietary Reference Intakes (DRIs) and the Dietary Guidelines for Americans into healthy food choices, the USDA publishes

MyPlate

Vitamins A, D, E, and K are __-soluble vitamins

Fat

____ is generally defines as an inability to continue exercising at a desired level of intensity

fatigue

the ability of joints to move through their full range of motion is called

flexibility

which type of fitness is the ability to perform daily living activities with vigor?

health-related fitness

The “E” in R-I-C-E principle for treating overuse and soft tissue injuries stands for ___

elevation

Nutrients (chemical substances used by the body to build, maintain, and repair tissues) that cannot be manufactured by the human body are called ____ nutrients.

essential

how does your body use protein?

to build and maintain body tissue

Nutrient ___ is the proportion of vitamins and minerals to total calories in food

density

____ is the main source of energy for the brain and nervous system

glucose

Which of the following are essential nutrients?

water, protein, minerals

When does the most significant drop in physical activity typically occur in people’s lives?

later high school years and freshman year of college

What is the average daily amount of any one nutrient an individual needs to protect against nutritional deficiency?

Recommended Dietary Allowance

What type of workout uses 30 seconds of “hard” exercise followed by a 30, 60, or 90-second “easy” interval?

high-intensity interval training

While sodium is an essential nutrient, we only need about one-tenth of a teaspoon per day. How much sodium does the average US adult consume per day?

3,400 milligrams

The ______ is the highest amount of a nutrient a person can take without risking toxicity.

Tolerable Upper Intake Level

When reading a food label, how can you tell if a product is relatively high or low in the major nutrients?

review the % Daily Value (DV) section of the label

Regular physical activity commonly produces

a longer lifespan

Which eating plan was developed specifically to target high blood pressure?

DASH Eating Plan

Meera lives in an apartment complex of 2,000 people in an urban area. The closest supermarket is more than two miles away and residents must switch transit lines twice in order to get there. Which of the following most likely describes where Meera lives?

food desert

Your ___ zone is the range that allows you to stress your cardio-respiratory system for optimal benefit without overloading the system

target heart rate

Core-strength training methods include all of the following EXCEPT

walking

Which of the following are benefits of cardio-respiratory training?

-increase in the oxygen-carrying capacity of the blood

-improved extraction of oxygen from the bloodstream by muscle cells

-increased speed of recovery back to a resting level after exercise