exsc 191 exam 1

Jenna is 5 feet 3 inches and weighs 127 pounds. Calculate her body mass index (BMI).

a. 22.49

b. 21.90

c. 22.67

d. 21.80

22\.49

What type of fat is necessary for normal physiological function?

a. Storage fat

b. Human fat

c. Essential fat

d. Body fat

essential fat

(T/F) The shape and size of your body is due to a combination of genetic and environmental factors working in unison.

true

___________ occurs when you consume more energy (calories) than you expend, resulting in weight gain.

a. Positive energy balance

b. Negative energy balance

c. Zero energy balance

d. Neutral energy balance

positive energy balance

Which is NOT a field method for assessing body composition?

a. Body mass index

b. Bod Pod

c. Skinfold test

d. Waist-to-hip ratio

bod pod

Dwayne has a BMI of 31.6 kg/m2. His BMI category is:

a. Underweight

b. Overweight

c. Acceptable

d. Obese

obese

The goal (very low health risk) for a woman's waist-to-hip ratio is:

a. < 0.95

b. > 1.00

c. 0.85

d. < 0.80

< 0.80

There are approximately ____________ in a pound of body fat.

a. 3,800 calories

b. 3,500 calories

c. 2,800 calories

d. 3,000 calories

3,500

Which of the following statements is NOT true about the use of BMI?

a. It fails to differentiate fat from lean body mass

b. It is a useful tool to screen athletes

c. It is a widely used method in comparing large populations

d. It is used in large studies to determine health risks associated with excessive body weight.

it is a useful tool to screen athletes

Which is not a major component that contributes to total energy expenditure?

a. the calories expended during sleeping

b. the calories expended during exercise

c. the calories expended at rest

d. the calories expended during digestion, absorption, and storage of food after eating

the calories expended during sleeping

Sonny has a waist circumference of 40 inches and a hip circumference of 39 inches. What is his waist-to-hip ratio?

a. 1.01

b. 0.98

c. 0.95

d. 1.03

1\.03

The number of calories you burn on a daily basis is referred to as ____________.

a. energy balance

b. resting metabolic rate

c. total energy expenditure

d. sedentary calories

total energy expenditure

Will is 6 feet 1 inch and weighs 240 pounds. Calculate his body mass index (BMI).

a. 32.54

b. 30.89

c. 34.43

d. 31.66

31\.66

_____ serves as an energy substrate for metabolism.

a. Essential fat

b. Storage fat

c. Skin fat

d. Organ fat

storage fat

The body composition assessment technique based on the principle that the amount of subcutaneous fat is proportional to total body fat is:

a. waist circumference

b. girth measurements

c. body mass index

d. skinfold thickness

skinfold thickness

Stephanie has a BMI of 24.89 kg/m2. Her BMI category is:

a. Overweight

b. Obese

c. Underweight

d. Acceptable

acceptable

What type of fat is more metabolically active and secretes harmful inflammatory substances that can contribute to chronic conditions?

a. None of the above

b. Visceral

c. Subcutaneous

d. Retroperitoneal

visceral

Body composition is:

a. weight of the bones in the body

b. lean body mass

c. relative amounts of fat and fat-free tissues in the body

d. essential fat.

c

The goal (very low health risk) for a man's waist-to-hip ratio is:

a. 0.85

b. > 1.00

c. < 0.95

d. < 0.80

c. < 0.95

Which technique of assessing body composition is based on the principle that fat tissue is a less efficient conductor of electrical current than lean tissue?

a. Hydrostatic weighing

b. Bioelectrical impedance

c. Dual energy x-ray absorptiometry

d. Air displacement

Bioelectrical impedance

(T/F) Fats provide 4 calories per gram

false

________ are a more complex form of carbohydrate that the body can use for energy and are found in products such as vegetables, dried beans, and grains.

a. Starches

b. Saturated fats

c. Sugars

d. Oils

starches

Total fat intake should be ___________ of total calories.

a. 15 to 30 percent

b. 20 to 25 percent

c. 15 to 20 percent

d. 20 to 35 percent

d. 20% to 35%

The Dietary Guidelines for Americans include the following guidelines to promote healthy eating, EXCEPT:

a. Follow a healthy eating pattern across the lifespan

b. Shift to healthier food and beverage choices

c. Focus on variety, nutrient density, and amount

d. Avoid added sugar and saturated fats, except on holidays

avoid added sugar and saturated fats, except on holidays

_________ is the energy required to digest and absorb food.

a. Caloric intake

b. Basal metabolic rate

c. Thermic effect of food

d. Total energy expenditure

c. Thermic effect of food

(T/F) Micronutrients provide energy.

false

Carbohydrates exist of the form of all the following, except:

a. Sugars

b. Starches

c. Oils

d. Fibers

oils

Macronutrients include all of the following, EXCEPT:

a. Sugar

b. Fat

c. Protein

d. Carbohydrate

sugar

(T/F) Protein provides 9 calories per gram.

false

The average daily intake sufficient to meet nutrient requirements of 97% of the population is:

a. Tolerable Upper Intake Level

b. Tolerable Lower Intake Level

c. Adequate Intake

d. Recommended Dietary Allowance

d. Recommended Dietary Allowance

The thermic effect of food is ________ of your total energy expenditure.

a. 5-10%

b. 10-15%

c. 20%

d. 15-20%

b. 10-15%

(T/F) Nutrients include carbohydrates, proteins, fats, vitamins, minerals, and water.

true

Vitamins and minerals are ____________.

a. Kilocalories

b. Macronutrients

c. Micronutrients

d. Calories

mironutrients

_________ promote muscle growth and are required for many body functions.

a. Carbohydrates

b. Oils

c. Fats

d. Proteins

proteins

(T/F) Taking the stairs instead of the elevator is an example of non-exercise activity thermogenesis.

true

___________ is defined as the heat required to raise the temperature of 1 gram of water 1 degree Celsius.

a. Thermic effect of food

b. Thermic effect of physical activity

c. Basal metabolic rate

d. calorie

d. calorie

Proteins should account for ___________ of total calories.

a. 5 to 10 percent

b. 15 to 20 percent

c. 20 to 25 percent

d. 10 to 35 percent

d. 10% to 35%

_________ is defined as the energy required to maintain your body at rest

a. Basal metabolic rate

b. Heart rate

c. Total energy expenditure

e. Caloric intake

a. Basal metabolic rate

Based on the 2015 Dietary Guidelines for Americans, the recommendation is to limit calories from saturated fats to less than

a. 12 percent per day

b. 10 percent per day.

c. 15 percent per day.

d. 5 percent per day.

b. 10% per day.

____________ is energy expended in unplanned physical activity.

a. Non-exercise activity thermogenesis

b. Total energy expenditure

c. Thermic effect of food

d. Thermic effect of physical activity

a. Non-exercise activity thermogenesis

Based on the 2015 Dietary Guidelines for Americans, the recommendation is to limit calories from added sugars to less than

a. 12 percent per day.

b. 5 percent per day.

c. 15 percent per day.

d. 10 percent per day

10% per day

Stress can lead to changes in behavior such as

a. fatigue

b. altered eating and sleeping patterns

c. anxiety and muscular tension

d. decreased immune system function.

b. altered eating and sleeping patterns.

The FIRST step for managing TIME is to

a. establish priorities

b. write a schedule

c. monitor your current time use establish priorities

d. analyze time use

a. establish priorities

Things that place a greater than routine demand on the body are called

a. burdens

b. stressors

c. pressures

d. annoyances.

b. stressors.

Of the following types of events, which is considered the LEAST stressful?

a. Controllable

b. Ambiguous

c. Uncontrollable

d. Negative

c. Uncontrollable

When creating lists of things that need to be done using the ABC system for time management, the "B" stands for tasks that

a. could be done

b. should be done

c. do not need to be done

d. must be done.

b. should be done

Which is NOT a type of coping strategy?

a. eustress

b. emotion-focused

c. problem-focused

d. appraisal-focused

a. eustress

The response of the body to any demand placed on it in order to maintain physiological equilibrium is

a. eustress

b. stressor

c. distress

d. stress.

d. stress

Which of the following is considered "emotional eating"?

a. balancing intake with expenditure

b. using food as a source of comfort when a person feels sad, anxious, or bored

c. eating based on increasing vegetable intake

d. restricting eating patterns during social settings

b. using food as a source of comfort when a person feels sad, anxious, or bored

(T/F) Stress management skills can be learned.

true

Which of the following is NOT a stress management resource available at USC?

a. Meditations and Relaxations

b. Pet a Pup

c. Counseling

d. Taking an exam

d. Taking an exam

(T/F) Regular physical activity reduces symptoms of anxiety.

true

The first step in managing stress is to

a. see a doctor to determine if it has affected your blood pressure

b. ask a friend or family member for help

c. recognize the causes and be aware of the symptoms

d. make a list of all the potential ways to cope with the stress.

c. recognize the causes and be aware of the symptoms

When creating lists of things that need to be done using the ABC system for time management, the "A" stands for tasks that

a. must be done

b. could be done

c. should be done

d. do not need to be done.

a. must be done

Which of the following is an example of an emotion-focused coping strategy?

a. writing down steps that could be taken

b. practicing skills

c. exercising to take your mind off the problem

d. changing negative thoughts

c. exercising to take your mind off the problem

The optimal amount of stress is called

a. distress.

b. burnout.

c. eustress.

d. rustout.

c. eustress

College students today have additional pressures than they did in the past because

a. parents are becoming less involved in their children's education

b. student loans are more difficult to receive

c. college tuition has decreased significantly

d. more students now work to support their studies.

d. more students now work to support their studies

The excessive level of stress that compromises our function is known as

a. eustress

b. distress

c. alarm

d. stressors.

b. distress

Meditation is an example of which coping strategy?

a. emotion-focused coping

b. appraisal-focused coping

c. problem-focused coping

d. avoidant coping

a. emotion-focused coping

Which is NOT a symptom of stress?

a. Moodiness

b. Headaches

c. Drinking milk

d. Upset stomach

c. Drinking milk

Which of the following is LEAST likely to be effective for stress management?

a. avoidant coping

b. appraisal-focused coping

c. emotion-focused coping

d. problem-focused coping

a. avoidant coping

A 68-year-old woman joined a local walking club within the past month. She is in the ___ stage of change of the Transtheoretical Model.

a. Preparation

b. Contemplation

c. Maintenance

d. Action

d. Action

The 'T' in SMART goals stands for:

a. Theory-based

b. Technique

c. Tough

d. Timely

d. Timely

Determinants of health that you have greater control over include all of the following, EXCEPT

a. Avoiding destructive habits

b. Managing stress

c. Health care

d. Eating well

c. Health care

You make a goal to cut down on time spent sitting watching television. Instead, you make an appointment to meet a friend for a walk. This tactic to promote behavior change is called:

a. Stimulus control

b. Goal setting

c. Counterconditioning

d. Fading

c. Counterconditioning

(T/F) Self-Efficacy is confidence in one's own ability to be successful at something.

true

A 36-year-old mom complains of never having time to exercise. She frequently thinks about joining a gym, but fears time will be a barrier. She is in the ___ stage of change of the Transtheoretical Model.

a. Precontemplation

b. Preparation

c. Action

d. Contemplation

d. Contemplation

SMART goals should be the following, EXCEPT

a. Self-determined

b. Reasonable

c. Action-oriented

d. Measurable

b. Reasonable

Increasing self-efficacy by selecting activities you are able to achieve successfully is called

a. Verbal Persuasion

b. Physiological feedback

c. Mastery experiences

d. Vicarious experiences

c. Mastery experiences

A 26-year-old male has regularly exercised since high school. He is in the ___ stage of change of the Transtheoretical Model.

a. Action

b. Contemplation

c. Maintenance

d. Preparation

c. Maintenance

Rather than making an extreme change, you make a more gradual reduction in an undesired behavior while increasing the desired behavior. This tactic to promote behavior change is called

a. Goal setting

b. Stimulus control

c. Counterconditioning

d. Fading

d. Fading

Barriers commonly faced when engaging in physical activity include fear of injury. A way to overcome this barrier includes

a. Avoid physical activity

b. Work out at intensities lighter than what is considered appropriate for your age, fitness level, skill level, and health status

c. Choose activities involving minimal risk

d. Refrain from working out areas of the body you may believe are at risk of injury.

c. Choose activities involving minimal risk

Genuine enjoyment and satisfaction received from an exercise itself is driven by

a. Extrinsic motivation

b. Integrated regulation

c. Intrinsic motivation

d. Introjected regulation

c. Intrinsic motivation

Surrounding yourself with reminders to make healthy choices is called

a. Social influence

b. Stimulus control

c. Counterconditioning

d. Goal setting

b. Stimulus control

Absence of motivation refers to

a. Amotivation

b. Extrinsic motivation

c. Intrinsic motivation

d. Self-efficacy

a. Amotivation

(T/F) Goal setting is one of the most important aspects of successful behavior change.

true

What are the behaviors that we adopt based on the context of our life circumstances

a. Motivators

b. Routines

c. Lifestyles

d. Exercise programs

c. Lifestyles

Determinants of health that you have little to no control over include all of the following, EXCEPT

a. Disabilities

b. Environment

c. Engaging in physical activity

d. Hereditary

c. Engaging in physical activity

Logging your exercise accomplishments and dietary choices, as well as your thoughts and feelings is called

a. Self-efficacy

b. Self-confidence

c. Keeping a log

d. Self-monitoring

d. Self-monitoring

Engaging in a behavior for a particular outcome or based on outside factors refers to

a. Amotivation

b. Extrinsic motivation

c. Intrinsic motivation

d. Self-efficacy

b. Extrinsic motivation

Which of the following is NOT a component of health-related physical fitness?

a. Flexibility

b. Cardiorespiratory Endurance

c. Coordination

d. Body Composition

c. Coordination

Which is NOT a primary goal of the "Healthy People 2020" national health objectives?

a. Achieve health equity, eliminate disparities, and improve health of all groups

b.Promote quality of life, healthy development, and healthy behaviors across all stages of life

c. Improve physical fitness

d. Create social and physical environments that promote health for all

c. Improve physical fitness

Which of the following is not a dimension of wellness?

a. Economic

b. Physical

c. Emotional

d. Spiritual

a. Economic

The 2008 federal physical activity guidelines recommend that every adult should do muscle-strengthening activities:

a. One day per week

b. At least 2 days per week

c. At least five days per week

d. Every day per week.

b. At least 2 days per week.

What is the most important contributing factor to premature death in our society?

a. Environment

b. Lifestyle (inactivity, poor diet, smoking)

c. Human biology

d. Heredity

b. Lifestyle (inactivity, poor diet, smoking)

The 2008 federal physical activity guidelines recommend that every adult should do:

a. at least 300 minutes a week of moderate-intensity aerobic activity

b. at least 150 minutes a week of vigorous-intensity aerobic activity

c.at least 150 minutes a week of moderate-intensity aerobic activity or 75 minutes a week of vigorous-intensity aerobic activity, or an equivalent combination of both

d. at least 100 MET-minutes a week of aerobic activity.

c.) at least 150 minutes a week of moderate-intensity aerobic activity or 75 minutes a week of vigorous-intensity aerobic activity, or an equivalent combination of both.

Flexibility refers to:

a. the ability of the muscles to exert themselves

b. range of motion around a joint

c. percentage of muscle to fat

d. force generated over time.

b. range of motion around a joint

(T/F) Exercise is safe for most people.

true

Which of the following best describes wellness?

a. Satisfaction with work

b. Quality of life and a sense of well-being

c. Freedom from disease

d. Spiritual fulfillment

b. Quality of life and a sense of well-being

The purpose of the PAR-Q is to:

a. assess exercise level

b. assess reasons for exercise participation

c. serve as a warm-up program

d. determine medical readiness for exercise.

d. determine medical readiness for exercise

A goal of pre-participation screening is to:

a. Determine an individual's favorite type of physical activity

b. Educate an individual about the benefits of exercise

c. Determine if an individual needs to see a physician before starting an exercise program

d. Determine the appropriate type of footwear for exercise

c. Determine if an individual needs to see a physician before starting an exercise program

What region of the United States has the highest rate of obesity?

a. South

b. Northwest

c. Northeast

d. Midwest

a. South

The major causes of early death have shifted from infectious diseases to chronic lifestyle conditions because:

a. Scientific advancements have improved medicine (vaccines, antibiotics)

b. Healthy lifestyles are no longer a problem

c. Physical activity can reduce infectious diseases

d. More people are going to the doctor.

a. Scientific advancements have improved medicine (vaccines, antibiotics)

Bodily movement produced by skeletal muscles is called:

a. Exercise

b. Physical activity

c. Muscular endurance

d. Kinesiology

b. Physical activity

(T/F) In the beginning of the 20th century, major causes of death in the U.S. were from infectious diseases.

true

Which of the following is currently the #1 cause of death?

a. Pneumonia

b. Tuberculosis

c. Heart disease

d. Cancer

c. Heart disease

(T/F) Exercise is a type of physical activity.

true

Which of the following is a health-related aspect of fitness?

a. Strength

b. Speed

c. Balance

d. Reaction time

a. Strength

What is the leading "actual cause of death" in the United States?

a. Medical errors

b. Alcohol misuse

c. Tobacco use

d. Inactivity/poor nutrition

d. Inactivity/poor nutrition

Which of the following best describes wellness?

a. freedom from disease and debilitating conditions

b. quality of life and a sense of well-being

c. satisfaction with work and social relationships

d. spiritual fulfillment and self-esteem

b. quality of life and a sense of well-being