Wellness Final

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

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

Concrete decisions to reach your life mission are referred to as

Goals

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

Which of the following is *not* an intervention strategy?

Identifying triggers

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

False

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.

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

Evaluating your strengths and weaknesses

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

False

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

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

False

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

1 to 2 minutes

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

True

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

True

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

Three bouts of exercise per week

Research suggests that exercise increases longevity.

True

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

3500 calories

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

True

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

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

190bpm

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

True

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

True

Three types of human muscle include all of the following *except*

Striated muscle

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

Increased immune function

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

Hypertrophy

Bone mineral density peaks between what ages?

25 and 35

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

2

The cells that rebuild bone are called ________.

Osteoblasts

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

Isometric

Which strength test best measures muscular endurance?

1 min sit-up test

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

Hypermobility

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

Static stretching

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

30 seconds

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

Heat can improve flexibility up to ____ percent

25

Scientific studies suggest the optimal number of repetitions for stretching is

4

One should warm up for 3 to 5 minutes before stretching

True

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

After physical activity

Which method of stretching takes advantage of reciprocal inhibition?

Active force

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

diet

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

Bulimia nervosa

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

True

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

osteoporosis, disordered eating, amenorrhea

osteoporosis, disordered eating, amenorrhea

anorexia athletica

In what age span do most eating disorders develop?

13 to 18

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

Bulimia

All of the following dimensions make up body image *except*

Cultural

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

True

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

anorexia athletica

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

Glorification of youth

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

"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

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

18\.5 to 24.9

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

Apple

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

Overweight

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

3500

Metabolism is

chemical reactions that break down food to produce energy

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

decrease life expectancy and increase cardiovascular disease

What percentage of Americans are overweight or obese?

70%

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

Atkins

All of the following are non energy nutrients *except*

Protein

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

20; 9

Nutrients are primarily absorbed in the

Small intestine

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

Sugar

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

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

Carbohydrates

Fat-soluble vitamins include all of the following *except*

Vitamin B12

Vegetarians limit their diets to

Fruits, vegetables, nuts, and grains

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

True

What is the definition of nutrition?

the science of how food affects the body

Education and IQ are correlated to happiness

false

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

Alarm, resistance, exhaustion

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

8-9

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

Have emotional language to to describe complex emotions

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

Cognitive behavioral

The term that best describes complex facial emotions is

Microexpressions

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

Anxiety

Mental first aid includes all of the following *except*

Checking up on individual in crisis

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

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

Resistance

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

REM

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

Body tremors at night

The first symptom of sleep deprivation is generally

A change in mood

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.

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

True

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

Growth hormone

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

False

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

False

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

4

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

True

Paranoia and panic are often associated with heroin use.

False

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

True

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

True

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

False

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

True

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

False

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

True

Ethanol dissolves easily into oils and fats.

False

Ethanol is most readily converted into fat.

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