Wellness Final

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Which of the following is the correct order of the stages in the transtheoretical model of stages of change?

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1

Which of the following is the correct order of the stages in the transtheoretical model of stages of change?

precontemplation, contemplation, preparation, action, maintenance, termination

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2

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

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3

Concrete decisions to reach your life mission are referred to as

Goals

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4

Which of the following does not accurately describe a mission statement?

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

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5

Which of the following is not an intervention strategy?

Identifying triggers

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6

Plans for achieving goals should be somewhat vague, allowing room for deviation and changes along the way

False

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7

Which of the following 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.

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8

The steps to writing a mission statement include all of the following except

Evaluating your strengths and weaknesses

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9

In writing a personal mission statement, the first of the seven steps is to get input from others.

False

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10

Which of the following is not a benefit of cardiorespiratory exercise?

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11

The first step in the transtheoretical model of stages of change is contemplation

False

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12

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

1 to 2 minutes

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13

Insulin is produced in the pancreas to help take blood sugars into the muscles and liver.

True

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14

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

True

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15

The recommended frequency for a person just starting a cardiorespiratory exercise program is

Three bouts of exercise per week

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16

Research suggests that exercise increases longevity.

True

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17

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

3500 calories

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18

Scientific studies suggest that aerobic exercise is just as effective as psychotherapy for the treatment of depression.

True

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19

Which of the following is not one of the widely accepted health standards regarding how much movement one should aim for?

60 minutes of exercise every two days

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20

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

190bpm

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21

An individual with a high degree of muscular strength generally also has a high degree of muscular endurance.

True

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22

The most frequent injuries reported by individuals lifting weights are strains and sprains.

True

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23

Three types of human muscle include all of the following except

Striated muscle

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24

Which of the following is not one of the effects of weight training listed in the text?

Increased immune function

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25

Which of the following terms best describes increases in muscle size?

Hypertrophy

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26

Bone mineral density peaks between what ages?

25 and 35

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27

Each of the three strength-training phases for a beginner is _______ weeks long.

2

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28

The cells that rebuild bone are called ________.

Osteoblasts

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29

Which type of strength training involves the least amount of external movement during exercise?

Isometric

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30

Which strength test best measures muscular endurance?

1 min sit-up test

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31

Which of the following terms refers to excessive or greater than normal range of motion (ROM) in joints?

Hypermobility

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32

Which method of stretching has yielded a negative effect on sprinting and jumping?

Static stretching

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33

Scientific studies suggest the optimal amount of time to hold a stretch is

30 seconds

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34

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

False

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35

Heat can improve flexibility up to ____ percent

25

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36

Scientific studies suggest the optimal number of repetitions for stretching is

4

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37

One should warm up for 3 to 5 minutes before stretching

True

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38

When is the best time to stretch for increasing one's range of motion?

After physical activity

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39

Which method of stretching takes advantage of reciprocal inhibition?

Active force

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40

Which of the following is not a major factor related to flexibility?

diet

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41

Binge eating, excessive exercise, fasting, vomiting, laxatives, and diuretics are all associated with which eating disorder?

Bulimia nervosa

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42

People with anorexia nervosa frequently comment about feeling fat or overweight.

True

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43

Female athlete triad syndrome is the combination of which three interrelated conditions associated with athletic training?

osteoporosis, disordered eating, amenorrhea

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44

osteoporosis, disordered eating, amenorrhea

anorexia athletica

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45

In what age span do most eating disorders develop?

13 to 18

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46

Discolored teeth would most likely be present in which eating disorder?

Bulimia

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47

All of the following dimensions make up body image except

Cultural

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48

Dieting can lead to increased weight through lowered basal metabolic rate.

True

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49

Compulsive exercise would most likely be present in which eating disorder?

anorexia athletica

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50

Which of the following is not one of the psychological influences on the development of eating disorders?

Glorification of youth

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51

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

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52

"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.

False

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53

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

18.5 to 24.9

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54

Which of the following body shapes is at a higher risk for developing health problems?

Apple

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55

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

Overweight

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56

One pound of human fat (approximately half a kilogram) has how many calories?

3500

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57

Metabolism is

chemical reactions that break down food to produce energy

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58

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

decrease life expectancy and increase cardiovascular disease

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59

What percentage of Americans are overweight or obese?

70%

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60

A diet high in protein and saturated fat that avoids all carbohydrate is called

Atkins

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61

All of the following are non energy nutrients except

Protein

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62

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

20; 9

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63

Nutrients are primarily absorbed in the

Small intestine

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64

The three primary types of carbohydrate include all of the following except

Sugar

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65

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

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66

MyPlate groups food into five food categories that include all of the following except

Carbohydrates

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67

Fat-soluble vitamins include all of the following except

Vitamin B12

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68

Vegetarians limit their diets to

Fruits, vegetables, nuts, and grains

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69

Scientific studies consistently show that individuals living in developed countries overreport food allergies

True

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70

What is the definition of nutrition?

the science of how food affects the body

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71

Education and IQ are correlated to happiness

false

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72

The three stages of Hans Selye's general adaptation syndrome are

Alarm, resistance, exhaustion

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73

Most students visiting collegiate mental health facilities reach a stable state of mental health after

8-9

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74

Emotional intelligence (EI) includes all of the following abilities except

Have emotional language to to describe complex emotions

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75

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

Cognitive behavioral

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76

The term that best describes complex facial emotions is

Microexpressions

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77

Which mental health disorder has the highest prevalence rate in the United States?

Anxiety

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78

Mental first aid includes all of the following except

Checking up on individual in crisis

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79

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

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80

Which one of the following is not included in Albert Ellis' components of stress?

Resistance

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81

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

REM

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82

Which of the following is not related to the sleep disorder sleep apnea?

Body tremors at night

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83

The first symptom of sleep deprivation is generally

A change in mood

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84

Which of the following is true about sleep?

One cannot learn to function normally with one or two fewer hours of sleep a night than one needs.

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85

For selecting sheets, thread counts beyond 400 have few benefits worth paying for.

True

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86

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

Growth hormone

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87

The first step in determining how much sleep you need is to evaluate your level of fatigue after getting eight hours of sleep.

False

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88

REM sleep is the deepest type of sleep, and most physical restoration occurs during REM.

False

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89

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

4

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90

Even though humans are created in God's image, we need sleep while he doesn't.

True

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91

Paranoia and panic are often associated with heroin use.

False

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92

Slowed or arrested breathing are associated with opioid and ketamine use.

True

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93

Euphoria, slurred speech, confusion, and distorted visual perceptions are associated with DXM.

True

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94

Cocaine, methamphetamine, and amphetamine are so potent because they specifically target one neurotransmitter.

False

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95

Nicotine’s effects are most directly linked to acetylcholine function in the brain.

True

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96

GABA and glutamate receptors are found in very small areas of the brain.

False

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97

By disrupting one neurotransmitter within the brain, some drugs cause a sort of cascading effect, including secondary disruptions.

True

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98

Ethanol dissolves easily into oils and fats.

False

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99

Ethanol is most readily converted into fat.

True

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100

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

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