Deck 7: Exercise, Sleep, and Injury Control

Question 1

Neuroimaging data demonstrate that aerobic exercise is associated with increased activity in the _____,which predicts better _____ functioning.

A) prefrontal cortex; cognitive
B) amygdala; emotional
C) temporal lobe; auditory
D) occipital lobe; visual

Answer 1

prefrontal cortex; cognitive

Question 2

The fourth-leading risk factor for global mortality is:

A) physical inactivity.
B) lack of sleep.
C) accidents and injuries.
D) stress.

Answer 2

physical inactivity.

Question 3

One research study (Broom and others,2009)reported that levels of the hormone _____ (high levels of which stimulate _____)were lower when participants exercised.

A) PYY; hunger
B) ghrelin; hunger
C) ghrelin; satiety
D) cortisol; satiety

Answer 3

ghrelin; hunger

Question 4

Aerobic exercise has many beneficial health-related effects.According to the text,which health benefit is attributed to aerobic exercise?

A) decrease in menstrual cycle length
B) decrease in VO₂max
C) reduction in HDL cholesterol
D) decrease in slow-wave sleep

Question 5

Endurance-trained athletes preserve the length of _____ in their _____,which otherwise systematically decrease with aging.

A) telomeres; chromosomes
B) telomeres; white blood cells
C) DNA segments; chromosomes
D) DNA methylation; body cells

Question 6

The recommended amount of exercise for healthy adults between the ages of 18 and 65 years is:

A) moderate anaerobic activity for at least 30 minutes,three days each week.
B) intense anaerobic activity for at least 15 minutes,seven days each week.
C) moderate aerobic activity for at least 60 minutes,five days each week.
D) moderate aerobic activity for at least 30 minutes,five days each week.

Question 7

Physical fitness includes each of these components EXCEPT:

A) muscular strength.
B) low body weight.
C) endurance.
D) flexibility.

Question 8

One calorie is equivalent to the amount of energy needed to raise the temperature of _____ of water _____ Celsius.

A) 1 gram; 1 degree
B) 1 ounce; 2 degrees
C) 5 grams; 5 degrees
D) 10 grams; 10 degrees

Question 9

Osteoporosis is a disorder characterized by:

A) declining bone density due to calcium loss.
B) elevated blood pressure.
C) a weakened immune system.
D) respiratory problems.

Question 10

Exercise increases _____ sensitivity,which is especially important for people living with _____.

A) insulin; diabetes mellitus
B) glucose; metabolic syndrome
C) cortisol; cardiovascular disease
D) thyroxin; lymphoma

Question 11

The hormone that helps move sugar into cells where it's used for energy is:

A) glucagon.
B) thyroxin.
C) ghrelin.
D) insulin.

Question 12

The closest thing we have to a fountain of youth is:

A) a healthy diet.
B) good sleep habits.
C) regular physical exercise.
D) state-of-the-art health care.

Question 13

Brandon,a college sophomore,has high blood pressure,high blood sugar,and high triglycerides; excess body fat around his waist; and low HDL cholesterol.His doctor would most likely say that Brandon:

A) will "mature out" of these attributes.
B) has metabolic syndrome.
C) is doing too much resistance training as part of his exercise regimen.
D) is too sensitive to insulin.

Question 14

Regular exercise may reduce the risk of cancer by influencing:

A) T cell counts.
B) natural killer cells.
C) proinflammatory cytokines.
D) white blood cells.

Question 15

Strength training and short-distance sprinting are examples of:

A) aerobic exercise.
B) sub-threshold exercise.
C) anaerobic exercise.
D) supra-threshold exercise.

Question 16

Which statement accurately describes the relationship between physical activity and aging?

A) Physical activity slows the rate at which the body's cells age,which impacts both appearance and physiology.
B) Physical activity slows age-related changes in physical appearance,but it does not impact physiological aging.
C) Physical activity by itself plays a small role in delaying and preventing the consequences of aging; additional health behaviors must be incorporated to make a significant impact.
D) While the status of one's health can be affected by physical activity,aging cannot be impacted by health behaviors.

Question 17

Light- to moderate-intensity exercise performed for an extended period of time is called:

A) anaerobic exercise.
B) aerobic exercise.
C) resistance training.
D) cross-fit training.

Question 18

The minimum number of calories the body needs to maintain bodily functions while at rest is called:

A) aerobic threshold.
B) resting metabolism.
C) caloric baseline.
D) basal metabolic rate.

Question 19

Tom wants to know how much oxygen is in his blood.Why would he want to know this?

A) to measure his overall physical fitness
B) to measure his muscular strength
C) to measure his cardiorespiratory endurance
D) to measure his anaerobic endurance

Question 20

Improving one's physical fitness can reduce the risk of death by approximately:

A) 5%.
B) 25%.
C) 45%.
D) 65%.

Question 21

The most important factor in setting our internal 24-hour biological clock is bright light,which signals the brain's _____ to decrease its production of _____.

A) prefrontal cortex; dopamine
B) hypothalamus; ghrelin
C) suprachiasmatic nucleus; melatonin
D) corpus callosum; PYY

Question 22

The phenomenon called social jet lag refers to the fact that people today:

A) need less sleep than their ancestors did.
B) need more sleep than their ancestors did.
C) sleep less than their counterparts did 100 years ago.
D) sleep more than their counterparts did 100 years ago.

Question 23

A recent meta-analysis investigating the effectiveness of mHealth interventions in promoting physical activity found that mHealth interventions were:

A) associated with significant decrease in sedentary behavior and a significant increase in physical activity.
B) associated with a minor decrease in sedentary behavior and a moderate increase in physical activity.
C) significantly more successful as compared to non-technology-based control groups.
D) less desirable but more accessible than non-technology-based intervention programs.

Question 24

The human sleep cycle repeats itself about every:

A) 30 minutes.
B) 60 minutes.
C) 90 minutes.
D) 120 minutes.

Question 25

Which of these is NOT a stated benefit of exercising for older adults?

A) reduction in the loss of bone density
B) increased respiratory functioning
C) increased muscle mass and strength
D) reduced morbidity and mortality

Question 26

After a nonstop flight from California to Maine,Delphine experienced a restless,sleepless night.This was probably caused by a disruption of her normal:

A) dopamine reward system.
B) circadian rhythm.
C) BMR.
D) delta waves.

Question 27

Large and very slow delta waves are especially likely to be associated with:

A) NREM-1 sleep.
B) NREM-2 sleep.
C) NREM-3 sleep.
D) REM sleep.

Question 28

With the approach of night,a person's body temperature begins to drop.This illustrates the dynamics of the:

A) dopamine reward system.
B) REM/NREM cycle.
C) basal metabolic rate.
D) circadian rhythm.

Question 29

Animal studies show that aerobic exercise promotes learning and performance by increasing _____ in the brain,which stimulates neurogenesis.

A) temperature
B) the number of telomeres
C) white blood cell counts
D) growth factors

Question 30

The rhythmic bursts of brain activity that occur during NREM-2 sleep are called:

A) alpha waves.
B) sleep spindles.
C) delta waves.
D) K-complex waves.

Question 31

The theory of _____ has been used to explain how social norms and perceived behavioral control guide our exercise behaviors.

A) health behavior
B) reasoned action
C) planned behavior
D) behavioral health

Question 32

The dozing,half-awake stage of sleep is:

A) NREM-1 sleep.
B) NREM-2 sleep.
C) NREM-3 sleep.
D) REM sleep.

Question 33

Your friend fell asleep on your couch about an hour ago.You look over and you notice fast and jerky movements of his eyes.Which stage of sleep is he MOST likely experiencing?

A) NREM-1 sleep
B) NREM-2 sleep
C) REM sleep
D) sleep spindles

Question 34

Omar has decided to go to bed early.Although his eyes are closed and he's very relaxed,he has not yet fallen asleep.An EEG would most likely indicate the presence of:

A) delta waves.
B) alpha waves.
C) sleep spindles.
D) rapid eye movements.

Question 35

During the course of a full night's sleep,people are most likely to spend more time in:

A) NREM-4 sleep than in NREM-2 sleep.
B) REM sleep than in NREM-3 sleep.
C) NREM-3 sleep than in REM sleep.
D) NREM-1 sleep than in REM sleep.

Question 36

Bill finds it very difficult to start an exercise program because he hates the unpleasant feelings of stiffness and sore muscles that he is sure he will experience at the beginning of each workout.Bill is evidently experiencing:

A) low exercise self-efficacy.
B) low self-esteem.
C) forecasting myopia.
D) aerobic anxiety.

Question 37

One of the ways the prevalence of obesity can be decreased among people in low SES neighborhoods is by:

A) increasing the number of local safe playgrounds.
B) funding more research on the causes of obesity.
C) raising the prices at local fast-food restaurants.
D) increasing residents' awareness of the benefits of a healthy lifestyle.

Question 38

Adolescents today average _____ sleep each night than that averaged by their grandparents as teenagers.

A) one hour less
B) one hour more
C) two hours less
D) three hours less

Question 39

About half of the sleep of full-term newborns is:

A) REM sleep.
B) NREM-1 sleep.
C) NREM-2 sleep.
D) NREM-3 sleep.

Question 40

During which stage of sleep is the brain's motor cortex active,while the muscles remain relaxed?

A) NREM-1 sleep
B) NREM-2 sleep
C) NREM-3 sleep
D) REM sleep

Question 41

Which statement is NOT an explanation of why irregular work schedules promote cognitive decline and disease?

A) Shift workers' bodies struggle to adapt to disruptions in circadian rhythm.
B) Reduced sun exposure causes vitamin D deficiency.
C) Irregular work schedules are linked to insulin resistance.
D) Irregular work schedules are linked to increased production of melatonin.

Question 42

The terms injury control and harm reduction underscore the fact that most injuries are:

A) random events.
B) unavoidable events.
C) predictable and unavoidable.
D) predictable and preventable.

Question 43

Poor sleep promotes increased body weight by triggering:

A) an increase in the hormone ghrelin and a decrease in the hormone leptin.
B) a decrease in the hormone ghrelin and an increase in the hormone leptin.
C) an increase in both ghrelin and leptin.
D) a decrease in both ghrelin and leptin.

Question 44

Fear,excitement,and other intense emotions originate in the _____,which is part of the _____.

A) prefrontal cortex; limbic system
B) amygdala; limbic system
C) hypothalamus; endocrine system
D) cingulate gyrus; central nervous system

Question 45

The American Academy of Sleep Medicine offers all of these tips for improving sleep EXCEPT:

A) Set a bedtime that is early enough for you to get at least 7 hours of sleep.
B) Don't go to bed unless you are sleepy.
C) Turn off electronic devices at least 30 minutes before bedtime.
D) Drink plenty of water before bed to diminish overnight dehydration.

Question 46

Which of these is NOT one of the preventive measures aimed at reducing motor vehicle accidents that are caused by young drivers' poor decision making?

A) graduated driver licensing
B) restricted night driving
C) driver "buddy systems"
D) no teenage passengers

Question 47

Neurogenesis refers to:

A) the damaging neural effects of chronic sleep loss.
B) the suppressed immunity that accompanies sleep loss.
C) the formation of new nerve cells.
D) the reorganization of memories.

Question 48

Sleep loss can lead to exaggerated pain perception,perhaps by increasing blood levels of:

A) ghrelin.
B) PYY.
C) cortisol.
D) interleukin-6.

Question 49

The most prevalent type of injury resulting in death among adolescents and young adults is due to:

A) homicide.
B) suicide.
C) motor-vehicle accidents.
D) falling.

Question 50

When compared with 18- to 23-year-olds,people 14 to 15 years of age display:

A) decreased arousal in the limbic system.
B) increased arousal in the limbic system.
C) increased arousal in the prefrontal cortex.
D) equivalent levels of arousal in the limbic system and prefrontal cortex.

Question 51

A key factor in why adolescents and young adults are prone to unintentional injury is:

A) poor decision making on their part.
B) their slow reflexes.
C) immature visual acuity.
D) the slow pace at which the brain's limbic system matures.

Question 52

Emotional regulation,impulse control,and thoughtful analysis occur in the brain's:

A) prefrontal cortex.
B) amygdala.
C) hypothalamus.
D) cingulate gyrus.

Question 53

The _____ areas of the brain develop ahead of the _____ areas.

A) analytic; executive
B) executive; analytic
C) impulse control; emotional
D) emotional; executive

Question 54

The leading cause of death among people between ages 1 and 44 is:

A) cardiovascular disease.
B) cancer.
C) unintentional injury.
D) AIDS.

Question 55

Cardiometabolic disease is a complex of chronic conditions that include:

A) cancer,cardiovascular disease,and diabetes.
B) cancer,cardiovascular disease,and obesity.
C) cardiovascular disease,diabetes,and obesity.
D) diabetes,obesity,and immunodeficiency.

Question 56

Among younger age groups,_____ are the leading cause of death; among older age groups,_____ are the leading cause of death.

A) external causes; chronic conditions
B) external causes; external causes
C) chronic conditions; external causes
D) chronic conditions; chronic conditions

Question 57

A persistent problem in falling asleep,staying asleep,or getting restful sleep is called:

A) apnea.
B) narcolepsy.
C) insomnia.
D) a sleep disparity.

Question 58

A focus on improving lifestyle behaviors that influence sleep,such as getting regular exercise and not consuming caffeine late in the day,is known as:

A) sleep relaxation training.
B) sleep environment improvement.
C) sleep restriction.
D) sleep hygiene.

Question 59

Sleep loss may contribute to the development of diabetes because it promotes:

A) insulin resistance.
B) insulin sensitivity.
C) chronic inflammation.
D) neurogenesis.

Question 60

Most deaths caused by falling are classified as _____ because _____.

A) unintentional injuries; the injured person didn't intend for it to happen
B) intentional injuries; they are,in fact,suicides
C) intentional injuries; they could have been prevented
D) unintentional injuries; they are predictable and preventable

Question 61

Cutting,self-administered tattoos,and inserting objects under the skin are examples of:

A) nonsuicidal self-injury.
B) presuicidal self-destruction.
C) suicide gesturing.
D) unintentional self-injury.

Question 62

For people between ages 55 and 64,_____ cause(s)the MOST injury-related fatalities.

A) poisoning
B) motor-vehicle crashes
C) suicides
D) homicides

Question 63

Most unintentional deaths from poisoning are caused by _____,especially _____.

A) household chemicals; drain-cleaning products
B) recreational drugs; methamphetamine
C) drugs; prescription painkillers
D) food-borne agents; E. coli

Question 64

Using the biopsychosocial model as a theoretical base,explain why unintentional injury is the leading cause of death for adolescents and young adults.

Question 65

Why might cognitive-behavioral therapy for insomnia (CBT-I)be recommended instead of sleeping pills for people experiencing insomnia? Describe how CBT-I works,and outline specific interventions that may be used in treating insomnia.

Question 66

What are the health consequences of sleep deprivation? In your answer,be sure to mention both physical and mental health consequences of sleep deprivation.

Question 67

The low rate of _____ in people between ages 18 and 25 is offset by a high rate of _____ in this group.

A) unintentional injury; chronic illness
B) chronic illness; violent deaths
C) violent deaths; chronic illness
D) chronic illness; acute illness

Question 68

Describe some of the empirically supported health benefits garnered from physical activity and the empirically supported potential hazards of adopting a sedentary lifestyle.

Question 69

Using the theory of planned behavior,design an exercise program with the goal of helping a friend who wants to implement more physical activity in his or her life.Describe specific interventions you might use,and provide research findings to support the interventions you choose to implement.

Question 70

Which of these individuals is MOST likely to complete suicide after having suicidal thoughts?

A) Muhammed,who is recently divorced
B) Tori,who recently told her parents that she is lesbian
C) Francis,who has access to firearms
D) Leslie,who has access to alcohol

Question 71

Describe the major stages of sleep that a typical person experiences and how sleep patterns normally change and vary as we age.

Question 72

Compare and contrast the benefits of exercise with the hazards of exercise.What circumstances can produce harmful effects from exercising? How can one maximize the benefits of exercise while minimizing the potential negative consequences?

Question 73

Worldwide,the second leading cause of death by unintentional injury is:

A) overexertion.
B) cutting or piercing.
C) poisoning.
D) falling.

Question 74

Using the ecological systems theory,develop a comprehensive profile of a person who is not likely to maintain consistent physical fitness over his or her lifetime.

Question 75

The most common method of suicide among males is by _____,and the most common method among females is by _____.

A) firearms; firearms
B) firearms; poisoning
C) poisoning; poisoning
D) poisoning; firearms

Question 76

Discuss in detail what areas should be targeted in order to reeducate people on the risks of unintentional injury and violence,as identified in Healthy People 2020.

Question 77

Your grandmother tells you that she wishes she had been more active in her life and that she feels it is too late to begin a physical activity regimen,particularly because she fears it will increase her risk of a heart attack.Based on what you've read,how would you advise her regarding becoming more physically active?