Exam Review Flashcards

Body Composition

• Approximately 69% of American adults are overweight or obese.
• Essential fat roles include temperature regulation and shock absorption.
• Essential fat is NOT involved in bone absorption.
• Recommended fat range for males in the "good fitness health zone" is approximately 10-20%.
• "Essential fat" refers to the minimum amount of body fat essential for good health.
• Individuals with more than healthy fat levels but who are not considered obese have body fat levels in the marginal zone.
• Absence of menstruation is known as amenorrhea.
• "Obesity" is clinically characterized as excessive body fat.
• Body weight can vary based solely on hydration levels.
• The Body Mass Index (BMI) is based on height and weight.
• Being fit is more important than being thin (i.e. "normal weight") from a health perspective.
• DXA (Dual-energy X-ray absorptiometry) is the accepted gold standard for body composition measurements.
• A caliper is used to measure skinfolds.
• Bioelectrical impedance method for body composition assessment is based on the principle that fat has less water content than muscle.
• BMI values of >25 are categorized as overweight, and values of >30 are categorized as obese.
• Obesity is classified as a disease.
• The main limitation of BMI is that it doesn't consider muscle mass.
• Waist circumference provides an estimate of visceral fat distribution.
• Abdominal body fat poses greater health risks than fat in other locations.
• The most common symptoms of bulimia are binging and purging.
• The "female athlete triad" is NOT associated with anemia.
• Obesity results from eating more calories than you expend.
• Basal metabolic rate (BMR) is determined largely by muscle mass.
• "Somatotype" translates to body build.
• "Creeping obesity" is most likely caused by decreased exercise with age.
• The best way to control body fatness is to combine diet modification and exercise.
• A pound of body fat contains approximately 3,500 calories. (3500 \text{ calories})
• The target zone for fat reduction is a loss of no more than 2 pounds per week. (2 \text{ pounds})
• Eating when stressed is a contributing factor in the weight gain observed by many college freshmen.
• Health risks associated with obesity include diabetes, heart disease, and hypertension.
• The most harmful place to have excess body fat is the abdomen.
• People preoccupied with the idea that their body is not lean or muscular enough may have a clinical condition known as "muscle dysmorphia disorder."
• The term "android" has been used to describe the fat storage in the upper part of the body.
• Exercise has been shown to work in resetting the "set-point."
• Leptin influences obesity by altering appetite and metabolic rate.
• The phenomena of "creeping obesity" is best explained by declines in activity level and BMR with age.
• The "female athlete triad" leads to increased risk for osteoporosis.
• Anorexia nervosa is considered to be the most dangerous or severe eating disorder.
• Waist circumference is used to reflect visceral fat distribution.
• Obesity is itself classified as a disease.
• Physical activity can reduce health risks associated with obesity.

Stress and Health

• The first step in managing stress is to recognize the causes and be aware of the symptoms.
• Noise is an example of an environmental stressor.
• The most frequent and important stressors affecting humans are emotional.
• Financial problems are considered a major stressor.
• Traffic hassles are considered minor stressors.
• Ambiguous stressors are more problematic because fewer clear-cut solutions exist.
• College students today have additional pressures than they did in the past because more students now work to support their studies.
• The autonomic nervous system is associated with the "fight-or-flight" response.
• Controllable stressors are considered the least stressful.
• Optimal amounts of stress are related to adaptation.
• The positive dimension of stress is called eustress.
• People who have a type A personality are characterized by enjoyment of highly competitive situations.
• Stress can be positive.
• Certain characteristics that have been found to influence a person's reaction to stressful situations are collectively referred to as hardiness.
• The desire to escape stress by avoiding stressful situations is NOT a dimension of hardiness.
• Willingness to put up with adversity to keep pushing toward desired goals best defines the characteristic of commitment.
• Anaphylactic shock is NOT a symptom of Post-Traumatic Stress Disorder (PTSD).
• Stress can lead to changes in behavior such as altered eating and sleeping patterns.
• The excessive level of stress that compromises our function is known as distress.
• Stressors are considered to be sources of stress.
• Regular physical activity has been found to be effective at relieving stress by both reducing the intensity of the stress response and decreasing the likelihood of developing stress disorders.
• Research currently supports the hypothesis that chronic exercise reduces physiological reactivity to non-exercise stressors.
• Exercising before experiencing a stressor reduces the magnitude of the stress response.
• Suppressing emotions is NOT an indicator of hardiness.
• Learning to think in "shades of gray" helps to avoid distorted thinking.
• More people now hold second jobs than in the past regarding work trends.
• Annual working hours in the U.S. have increased during the last 10 years.
• Seeking social support is an example of emotion-focused coping.
• "Recreation" is different from "leisure" because it is done for a specific purpose.
• A good definition of "leisure time" is time that is free from demands.
• A person's cognitive and psychological efforts to manage stress is known as coping.
• Exercising to take your mind off the problem is an example of an emotion-focused coping strategy.
• Seeking input to solve the problem is considered an appraisal-focused strategy for stress management.
• Jacobson's Progressive Relaxation Method does NOT involve increasing the intensity of muscle contractions as the exercises progress.
• Biofeedback involves monitoring of physiological processes for changes in muscle contraction, blood pressure, and brain waves.
• Regulate body temperature is NOT one of the "three Rs" of relaxation.
• Mindfulness meditation differs from most relaxation techniques by encouraging you to fully experience emotions.
• All or none thinking is defined as a person who thinks of things in absolute terms (e.g., black or white).
• A mental filter is defined as a person who dwells on the negatives and ignores the positive.

The Use and Abuse of Tobacco

• Carbon monoxide from cigarettes causes reduced oxygen-carrying capacity in blood.
• Tar contains the carcinogenic compounds that cause cancer.
• Most smokers want to quit.
• The death of inhalation is likely to determine the dose of (or exposure to) tobacco.
• Smokeless tobacco is a major cause of mouth and throat cancer.
• Smokers are more likely to use alcohol than nonsmokers.
• Secondhand smoke poses significant health risks
• Smokeless tobacco has more nicotine than cigarettes.
• Smokers report higher levels of stress.
• Smokeless tobacco contains higher levels of carcinogens than cigarettes.
• The best advice for quitting smoking is to keep trying until successful.
• Mainstream smoke refers to smoke exhaled from the smoker's mouth.
• Lower price than other drugs is NOT a common reason that teenagers give for using tobacco.
• Side stream smoke is more dangerous than mainstream smoke.
• Using smokeless tobacco will most greatly increase the risk of oral cavity cancer.
• Nicotine is a highly addictive drug.
• A "chipper" is someone that doesn't smoke every day.
• Public smoking bans have had little effect on rates of smoking.
• Higher taxes on cigarettes have not worked to decrease usage regarding anti-smoking policies.
• Evidence that second-hand smoke presents health risks contributed most to the bans on smoking in public.
• Mainstream smoke is filtered by the cigarette.
• Chantix is prescription medicine to help people quit.
• E-cigarettes are a device that provides users with nicotine but no smoke.
• Reduce adult rates of smoking to 12% and youth rates to 16% reflect the HP 2020 goals for smoking

Cancer, Diabetes, and Other Health Threats

• Heart disease is the leading cause of death in the United States.
• Lung cancer accounts for the most cancer deaths.
• Breast cancer is the most commonly occurring form of cancer among women.
• Fasting blood glucose levels greater than 125 indicate diabetes. (>125 \text{ mg/dl})
• Tumors that are not considered to be "cancerous" are categorized as benign.
• Type I diabetes occurs when the body fails to produce insulin.
• To be labeled "broad spectrum," a sunblock must protect against both UVA and UVB and have an SPF of at least 15.
• "CAUTION" is the acronym that helps you to recognize cancer warning signs.
• Insulin is produced by the pancreas.
• The leading causes of death are largely preventable.
• The pap test provides a screen for cervical cancer.
• Mexican Americans have the highest risk of diabetes.
• Use of sleeping pills is NOT an effective way to relieve depression.
• Injuries are the fifth leading cause of death in the United States among people of all ages.
• Suicide is the third leading cause of death among male teenagers.
• Approximately 95% of diabetics have the type II variety.
• Cancer is thought to be the second leading cause of death in the United States.
• Injuries claim more lives than chronic and infectious diseases among people 40 and younger.
• Schizophrenia is among the most serious mental disorders.
• High rate of liver failure is NOT among the common health problems associated with diabetes.
• Skin cancer is NOT among the four leading causes of cancer deaths.
• All of the above are true regarding ovarian cancer.
• When cancer cells spread to other parts of the body it is called metastasize.
• College students have a relatively high risk for all of the following cancers EXCEPT prostate.
• Non-smoking spouses of smokers have 30% greater risk of developing lung cancer than a spouse of a non-smoker.
• Rates of skin cancers have increased in recent years.

Revision Questions

• Muscular Strength/Power resistance programs is characterized by high load and high rest
• Power is considered by experts to be the most functional mode in which all human motion occurs.
• Excessive body fat best characterizes the clinical term of “obesity.”
• The body mass index (BMI) is based on height and weight.
• All these answers are correct contributes to stress and strain on the back that may lead to back pain.
• Keep a your chest lifted with a slight arch in your lower back is a safe guideline to prevent posture, back, and neck problems when sitting.
• Sending cash to purchase your item is a tip for avoiding being ripped off by a quack
• They support their claims with testimonials Statements about quacks.
• Secondhand smoke poses significant health risks regarding smoking.
• Metastasis is it called when cancer cells spread to other parts of the body?
• Benign categorized tumors that are not considered to be cancerous.
• Lung is the second most commonly occurring form of cancer among women.
• Reduced oxygen-carrying capacity in the blood is most associated with carbon monoxide from cigarettes.
• Nicotine is a highly addictive drug
  Colon-rectal cancer accounts for the most cancer deaths
  *Value greater than 125 blood glucose level indicate diabetes?
  *Occurs when the body fails to produce insulin regarding Type I diabetes?
  *Nicotine is the most addictive drug?