Personal Health. Review. Exam 1

Front 1

The first developmental task of young adults is to

Back 1

- Obtaining entry-level employment
- Developing parenting skills

Front 2

The significant contribution that the occupational dimension makes to the wellness movement?

Back 2

Is that it defines for many people the importance of the workplace to their sense of well being

Front 3

The term morbidity refers to

Back 3

pertaining to illness and disease

Front 4

The traditional American approach to health care is?

Back 4

- The virtual absence of disease and illness (low levers of morbidity)

- The ability to live a long life (reduced risk of mortality)

Front 5

Your ability to cope with stress, remain flexible and compromise to resolve conflict encompasses which dimension of health?

Back 5

Emotional

Front 6

Psychologically healthy people tend

Back 6

- Accept themselves and others
- Like themselves
- Give and receive care, love, and support
- Express full range of emotions (positive and negative)
- Accepts life’s disappointments
- Accept their mistakes

Front 7

The term self-concept refers to

Back 7

An individual’s internal picture of himself or herself: the way one sees oneself

Front 8

The effect that the environment has on personality refers to

Back 8

- nature (innate factors)
- nurture (environmental factors)

Front 9

Actively taking charge of your psychological health begins with

Back 9

 Develop communication skills to foster improved social relationships
 Verbal communication—be a skilled sender and listener
 Nonverbal communication—facial expression, eye contact, personal space, body posture
 Managing conflict
o Listen
o Focus on what to say and how to say it
o Use assertive communication with “I” statements
 Cultivate a sense of humor to build a positive outlook on life

Front 10

Actively taking charge of your psychological health begins with?

Back 10

Optimistic Approach to Life.

 Building optimism—reframe thinking about events
o Change thoughts and beliefs
o Create strategies for solving problems
o Be persistent, work to overcome obstacles

Front 11

The sequence involving the alarm, resistance, and exhaustion stages of the stress response is referred to as

Back 11

General Adaption Syndrome

 Alarm—the fight or flight response
 Resistance—the body attempts to reestablish equilibrium
 Exhaustion—the physical and psychological resources used to deal with stress are depleted

Front 12

Long-lasting stress or experiencing multiple stressors simultaneously

Back 12

And not managing stress effectively can take a toll on your body

Front 13

The body's attempt to reestablish internal equilibrium occurs in which stage of Selye's general adaptation syndrome?

Back 13

Resistance—the body attempts to reestablish equilibrium

Front 14

Which of the following best describes why exercise is an effective stress management technique?

Back 14

Exercising requires you to focus on your breathing and to breath deeply, the key to stress management. By tensing and releasing the muscles through exercise, you are allowing your body to relax and unwind.

Front 15

Fitness dimension that is considered basic foundation to whole-body fitness is

Back 15

Cardiorespitory endurance

Front 16

Your ability to maintain posture, lift, push and pull are examples of

Back 16

Muscular fitness

Front 17

Gradually increasing the resistance that muscles have become accustomed to is the basis for the ____________ principle

Back 17

Overload

Front 18

Besides increased flexibility, the most important benefit of stretching is

Back 18

To develop and maintain a healthy range of motion for the body’s joints, the ACSM suggests that flexibility exercises be included in ones’ overall fitness program.

Front 19

Why is it important for children to participate in fitness activities?

Back 19

A major consequence is obesity. The 1999-2000 National Health and Nutrition Examination survey indicates that 15% of children and adolescents ages 6-19 years of age are overweight.

Front 20

Protein, fats and carbohydrates differ from the other basic nutrients in that they alone provide the body with _________

Back 20

Calories

Front 21

The most serious risk of a diet high in cholesterol is

Back 21

It builds up in your bloodstream and clogs arteries, putting you at risk for heart disease, heart attack, and stroke

Front 22

Protein's primary role is to

Back 22

Promote growth and maintenance of body tissue

Front 23

The best way to ensure adequate intake of vitamins is to

Back 23

A good approach is to eat a variety of foods

Front 24

We can survive for months without most nutrients, but without water we can live only

Back 24

Without water most of us would die from the effects of dehydration in less than a week.

Front 25

What are the major benefits of fiber in your diet?

Back 25

Helping to curb your appetite and prevent overeating because it is filling.

Requires more chewing, stays in stomach longer, and absorbs water, adding to the feeling of fullness.

Front 26

Most Americans should increase their consumption of which of the following?

Back 26

More dark green and orange vegetables, legumes, fruits, whole grains, and low-fat milk and milk products.

Front 27

The role of antioxidants is to

Back 27

Antioxidants are substances that may protect cells from the damage caused by unstable molecules known as free radicals, which can lead to cancer. Antioxidants may prevent cancer by interacting with and stabilizing free radicals.

Front 28

People are considered obese when their body weight exceeds the recommended weight for their height by ________ percent

Back 28

20%

Front 29

People gain weight when they

Back 29

Intake > Output: Positive calorie balance

Front 30

Sandy's desirable weight is 150 pounds, but she is now about 280. She would be classified as

Back 30

Overweight or Obese

Front 31

Skinfold measurements, electrical impedance and hydrostatic weighing are all measures of

Back 31

Body composition or body fat

Front 32

Which of the following best describes the influence of genetics on obesity?

Back 32

Physiological and hormonal factors
- Hypothyroidism
- Hypercellular obesity
- Hypertrophic obesity

Front 33

Which of the following best summarizes the set point theory?

Back 33

Each person's body regulates its use of energy to maintain a certain weight range.

Front 34

_________ is second only to tobacco as the leading cause of premature death and disproportionately affects women of color and lower socioeconomic classes.

Back 34

Obesity

Front 35

According to weight management experts, the single most important factor leading to obesity in the United States is

Back 35

Inactivity

Front 36

Consuming about _________ calories more than is needed results in a weight gain of one pound of fat.

Back 36

3500

Front 37

Your body's energy needs are based on your diet, your activities and your

Back 37

 Thermic effect of food (TEF). The amount of energy our bodies require for the digestion, absorption, and transportation of food.

Front 38

Why do the body's energy requirements decrease with age?

Back 38

This change reflects the loss of muscle tissue as both men and women age. This loss of muscle mass eventually alters the ratio of lean body tissue to fat. As the proportion of fat increases, the energy needs of the body are more strongly influenced by the lower metabolic needs of the fat cells

Front 39

Why is a diet based on portion control a better idea than so-called low-calorie or fad diets?

Back 39

The choice of foods and the amount of food are the two factors that distinguish the wide range of diets

Front 40

The key to maintaining a healthy weight is

Back 40

Managing our sleep better

Front 41

Which of the following is the most effective tool for eliminating fat from the body?

Back 41

Physical activity

Front 42

The ACSM recommends that a healthy adult exercise at an intensity level of

Back 42

- Target heart rate (THR) = Between 65% and 90% of maximum heart rate

- Maximum heart rate can be estimated by subtracting your age from 220

Front 43

To improve your cardiorespiratory fitness, you should exercise at least ________ times per week.

Back 43

3-5

Front 44

According to the ACSM, the goal of resistance training is

Back 44

Not to improve cardiorespitory endurance but to improve overall muscle strength and endurance.

Front 45

Sports drinks might be preferred to water for fluid replacement during a prolonged and intense fitness activity because they

Back 45

Contain electrolytes (which replace lost sodium and potassium) and carbohydrates (which replace depleted energy stores

Front 46

Which of the following best describes the damage caused by long-term illegal use of anabolic steroids?

Back 46

These effects include heart problems, certain forms of cancer, liver complications, and even psychological disturbances.

Front 47

People with spiritual health

Back 47

- Sense of purpose, direction, and awareness

- Morals, ethics, intrinsic values, and beliefs

Front 48

The tendency to make something more likely to happen as a result of your own expectations and attitudes is referred to as

Back 48

Self-fulfilling prophecy

Front 49

The main role of carbohydrates is to

Back 49

Major energy source: 4 calories/gram

Types
o Monosaccharides
o Disaccharides
o Polysaccharides

Recommended intake: 45-65% of total calories from carbohydrates

Front 50

According to the American College of Sports Medicine (ACSM) recommendations for achieving cardiorespiratory fitness, the mode of activity should be

Back 50

- Mode of activity
- Frequency of training
- Intensity of training
- Duration of training