Deck 7: Exercise, Sleep, and Injury Control

Question 1

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

Answer 1

not answered

Question 2

Physical fitness includes each component EXCEPT:

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

Answer 2

low body weight.

Question 3

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

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

Answer 3

1 gram; 1 degree

Question 4

Which of these reduces the risk of death and has a favorable influence on a person's self-image, self-esteem, and depression?

A) anti-depressant medication
B) stopping all use of tobacco products
C) reducing the amount of trans fat in the diet
D) improving one's physical fitness

Question 5

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

Question 6

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

Question 7

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

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

Question 8

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 9

The fourth-leading risk factor for global mortality is:

A) physical inactivity.
B) cardiovascular disease.
C) cancer.
D) chronic obstructive pulmonary disease.

Question 10

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 11

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

Question 12

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 13

Strength training and sprinting short distances are examples of:

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

Question 14

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

Question 15

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

A) moderate aerobic activity for at least 30 minutes, three days each week.
B) intense aerobic 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 16

Anaerobic exercise has many beneficial health-related effects. Which health benefit is attributed to anaerobic exercise as stated in the text?

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

Question 17

What proportion of people in the United States get the minimum recommended amount of weekly physical activity?

A) one in four
B) one in five
C) one in ten
D) one in twenty

Question 18

Which of these is a measure of cardiorespiratory endurance?

A) anaerobic capacity
B) BMR
C) VO₂max
D) ambulatory blood pressure

Question 19

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

Question 20

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

Question 21

Brandon, a college sophomore, has highblood 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 22

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 23

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 24

After a non-stop flight from California to Maine, Francine experienced a restless, sleepless night. Her problem was probably caused by a disruption of her normal:

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

Question 25

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 26

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 27

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

Question 28

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

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

Question 29

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 30

Recent studies have suggested that neighborhood socioeconomic status influences health, in part because of:

A) differences in physical activity.
B) health disparities.
C) the decline in physical education classes.
D) low exercise self-efficacy.

Question 31

Self-efficacy refers to:

A) beliefs about one's ability to distinguish different subjective norms in different situations.
B) beliefs about one's ability to perform a certain health behavior.
C) the ability to self-regulate one's emotions.
D) a patient's attitude about the importance of treatment compliance.

Question 32

Carl 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 33

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 34

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 35

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 36

Which of these is NOT a stated benefit of exercising for older adults aged 50-70 years old?

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

Question 37

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 38

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 39

Fast and jerky movements of the eyes are especially likely to be associated with:

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

Question 40

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 41

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 42

A persistent problem in falling or staying asleep is called:

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

Question 43

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 44

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

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

Question 45

The human sleep cycle repeats itself about every:

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

Question 46

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 47

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 48

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 49

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 50

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

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

Question 51

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

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

Question 52

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 53

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 54

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 55

Adults who habitually sleep more than seven hours a night night after night:

A) have lower resting heart rates and higher levels of cardiorespiratory fitness.
B) are less likely to be obese or hypertensive.
C) have lower rates of cardiovascular disease.
D) are at risk for health problems such as obesity, diabetes, and high blood pressure.

Question 56

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 57

The dozing, half-awake stage of sleep is:

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

Question 58

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 during sleep.
D) the reorganization of memories during sleep.

Question 59

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 60

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 61

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 62

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

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

Question 63

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 64

The second-leading cause of unintentional injury deaths worldwide is:

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

Question 65

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 66

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

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

Question 67

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 68

Between ages 55 and 64, ______ cause(s) the most injury-related fatalities.

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

Question 69

The low rate of ______ between ages 18 and 25 is offset by a high rate of ______.

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

Question 70

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

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

Question 71

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