Wellness for Life Final Exam Study Guide

For Coach Beschtsa's Wellness for Life Class @JBU

Plans for achieving goals should be somewhat vague, allowing room for deviation and changes along the way (True or False)

False

Concrete decisions to reach your life mission are referred to as _____

Goals

Sophie is in the habit of watching her favorite soap operas every day after dinner and avoiding her homework until late at night. In implementing a permanent lifestyle change, Sophie decides to go for a 15-minute walk after dinner and begin her homework immediately after she returns. Sophie's decision best characterizes which of the following?

Behavior Substitution

What does not accurately describe a mission statement?

that your missions statement should be an in-depth view of what you think the purpose of your life is

In writing a personal mission statement, the first of the seven steps is to get input from others (True or False)

False

The first step in the transtheoretical model of stages of change is contemplation (True or False)

False

What defines the contemplation stage of the transtheoretical model of stages of change?

You recognize that a behavior change would be beneficial and decide to implement a change at some time in the distant future; no firm commitment is made.

What is NOT an intervention strategy?

identifying triggers

What is the correct order of the stages in the transtheoretical model of stages of change?

precontemplation, contemplation, preparation, action, maintenance, and termination

What is NOT a step to writing a mission statement?

making your mission statement visible

Insulin is produced in the pancreas to help take blood sugars into the muscles and liver (True or False)

True

Approximately how many calories are needed to burn 1 pound of fat?

3,500 calories

What is NOT a benefit of cardiorespiratory exercise?

reduced HDL cholesterol

John is 30 years old, with a resting heart rate of 65. What is his estimated maximum heart rate?

190 bpm

What is the recommended frequency for a person just starting a cardiorespiratory exercise program?

3 bouts of exercise per week

What is NOT one of the accepted health standards regarding how much movement one should aim for?

60 minutes of exercise every two days

All three energy systems (oxidative, glycolytic, and ATP-PC) contribute to the production of energy but in different proportions (True or False)

True

Research suggests that exercise increases longevity (True or False)

True

What is the typical duration of the glycolytic energy system working at maximal capacity?

1 to 2 minutes

Scientific studies suggest that aerobic exercise is just as effective as psychotherapy for the treatment of depression (True or False)

True

Which strength test best measures muscular endurance?

1 minute sit-up test

When a muscle fiber contracts, it does so at either 0%, 25%, 50%, or 100% (True or False)

False (They only contract at either 0% or 100%)

What term refers to an increase in muscle size?

hypertrophy

What is NOT one of the effects of weight training listed in the text?

Increased Immune Function

An individual with a high degree of muscular strength generally also has a high degree of muscular endurance (True or False)

True

Bone mineral density peaks between what ages?

25-35 years old

The Chicago Bulls strength coach said that the number 1 reason he wants his athletes in the weight room is ___________

to protect from injury

The rate at which the body burns calories is referred to as Resting Metabolic Rate (True or False)

True

Men are able to build muscle easier than women due to having __________ more testosterone

20-30 times

Heat can improve flexibility up to ___ percent

25%

How long do scientific studies suggest the optimal amount of time to hold a stretch is?

30 seconds

What is NOT a major factor related to flexibility?

Diet

What method of stretching takes advantage of reciprocal inhibition?

Active Force

When is the best time to stretch to increase one’s range of motion?

after a physical activity

One should warm up for 3-5 minutes before stretching (True or False)

True

What term refers to excessive or greater than normal range of motion in joints?

hyper-mobility

Scientific studies suggest the optimal number of repetitions for stretching is ____

4 times

What method of stretching has a negative effect of sprinting and jumping?

Static Stretching

If a person has good flexibility in the lower back, it is safe to assume that there is good flexibility in most other joints as well (True or False)

False

"Creeping obesity" describes how specific countries such as the United States and Canada experienced a gradual rise in the prevalence of obesity during the past several decades (True or False)

False

What percentage of Americans are overweight or obese?

70%

What is Metabolism?

chemical reactions that break down food to produce energy

A waist-to-hip ratio (WHR) of more than 0.8 for women and 1.0 for men signals an increased risk of developing weight-related health problems (True or False)

True

According to the body mass index (BMI) guidelines, what is a normal range for BMI?

18.5 to 24.9

According to the text, how will obesity rates affect people’s future health?

There will be a decrease in life expectancy and and increase in cardiovascular disease

One pound of human fat has how many calories?

3,500

What is the correct classification for Mohammed, who has a BMI of 28.3?

overweight

A diet high in protein and saturated fat that avoids all carbs is called the ____ diet

Atkins

What body shape is at a higher risk for developing health problems?

Apple Body Type

What is NOT one of the five food groups from MyPlate?

Carbohydrates

Proteins are comprised of _____ amino acids, and _____ of them are essential

20, 9

How many 8-ounce (237-milliliter) glasses of water per day would you recommend for a male who weighs 180 pounds (82 kilograms)? (Round to the nearest whole number.)

11

Where are nutrients primarily absorbed?

Small Intestines

Scientific studies consistently show that individuals living in developed countries overreport food allergies (True or False)

True

What vitamin is NOT fat-soluble?

Vitamin B12

What is NOT a nonenergy nutrient?

protein

What is NOT one of the three primary types of carbs?

sugar

What do vegetarians eat?

fruits and vegetables, nuts, and grains

What is the definition of nutrition?

the science of how food affects the body

Education and IQ are positively correlated with happiness (True or False)

False

What is NOT a method of provide Mental First Aid?

Checking up on individuals in crisis

What term best describes complex facial emotion?

micro-expressions

What are the three stages of Hans Selye's general adaptation syndrome?

Alarm, Resistance, Exhaustion

______________ therapy is based on the idea that irrational thoughts are to blame for dysfunctional feelings and behavior

Cognitive-Behavioral Therapy

What mental health disorder has the highest prevalence in the US?

anxiety

Sue consistently has a hard time concentrating, is easily startled, and has trouble falling asleep or staying asleep. Which disorder best describes her symptoms?

general anxiety disorder

What is NOT one of the components to Albert Ellis’ components of stress?

resistance

Most students visiting collegiate mental health facilities reach a stable state of mental health after how many sessions?

6-7 sessions

What is NOT on of the abilities included in Emotional Intelligence?

having emotional language to describe complex emotions

One cannot learn to function normally with one or two fewer hours of sleep a night than one needs (True or False)

True

Increased body temperature, dreaming, physical paralysis, and increased pulse are all characteristic of which stage of sleep?

REM

What is NOT a symptom of the sleep disorder Sleep Apnea?

Body Tremors at Night

REM sleep is the deepest type of sleep, and most physical restoration occurs during REM (True or False)

False

Even though humans are created in God’s image, we need sleep while he doesn’t (True or False)

True

The first step in determining how much sleep you need is to evaluate your level of fatigue after getting eight hours of sleep (True or False)

False

How many stages of sleep are there, including rapid eye movement as one stage?

4

What is the typical first symptom of sleep deprivation?

change in mood

For selecting sheets, thread counts beyond 400 have few benefits worth paying for (True or False)

True

During Stage III sleep, there is a significant increase in the level of _______________ released in the body

Growth Hormone

Paranoia and panic are often associated with heroin use (True or False)

False

Slowed or arrested breathing are associated with opioid and ketamine use (True or False)

True

Euphoria, slurred speech, confusion, and distorted visual perceptions are associated with DXM (True or False)

True

Cocaine, methamphetamine, and amphetamine are so potent because they specifically target one neurotransmitter (True or False)

False

Nicotine’s effects are most directly linked to acetylcholine function in the brain (True or False)

True

GABA and glutamate receptors are found in very small areas of the brain (True or False)

False

Cocaine, methamphetamine, and amphetamine are so potent because they specifically target one neurotransmitter (True or False)

True

Ethanol dissolves easily into oils and fats (True or False)

False

Ethanol is most readily converted into fat (True or False)

True

About 90 to 98% – of the ethanol we consume is processed in the liver, with the remainder either removed in our urine, sweat or when we exhale (True or False)

True

Ethanol can pass through the same channels and pores that water uses to pass from the small intestine into the blood stream (True or False)

True

Ethanol is a large molecule, which means it must enter into the bloodstream in specific ways (True or False)

False)

After the liver processes ethanol, remaining ethanol is passed through the heart and lungs before traveling back into the bloodstream and being distributed through the body (True or False)

True

Ethanol primarily targets GABA, glutamate, and dopamine receptors in the brain (True or False)

True

Ethanol is labeled as a depressant because it tends to increase the effects of glutamate, while decreasing the effects of GABA in the brain (True or False)

False

Pleasure associated with drinking is probably due to ethanol’s impact on dopamine (True or False)

True

The effects of alcohol are impacted by multiple factors, including gender, food intake, and weight (True or False)

True

Alcoholic drinks are proportioned according to what the average body can metabolize or process in an hour. For example, one bottle of beer typically contains 1 “portion” or “drink” of alcohol (True or False)

False

Social Capital is measured by _______

the likelihood of an individual aiding when called upon

Personality is the unique way a person thinks, feels, and behaves (True or False)

True

What is NOT one of the personality traits examined in the Big Five personality triats?

Organization