Deck 1: Changing Personal Behaviors for Optimal Wellness

Question 1

Wellness is defined as

A) the absence of disease and illness.
B) the highest level of fitness in competitive athletic activities.
C) achieving the highest level of health possible in each of several dimensions.
D) the ability to exercise without excessive strain.

Answer 1

achieving the highest level of health possible in each of several dimensions.

Question 2

A physically fit person is best defined as someone who

A) has ideal body composition, flexibility, lung capacity, and muscular fitness levels.
B) has optimal wellness in all dimensions.
C) is a highly skilled athlete.
D) performs moderate to vigorous physical activity daily without undue fatigue.

Answer 2

performs moderate to vigorous physical activity daily without undue fatigue.

Question 3

Being physically fit, getting regular medical exams, and having a healthy diet are all components of ________ wellness.

A) emotional
B) physical
C) mental
D) social

Answer 3

physical

Question 4

Learning a second language is most likely to improve ________ wellness.

A) emotional
B) intellectual
C) spiritual
D) physical

Question 5

The ability to have satisfying interpersonal relationships is which of the following?

A) Intellectual wellness
B) Spiritual wellness
C) Physical wellness
D) Social wellness

Question 6

Which of the following is a component of emotional wellness?

A) Proper nutrition
B) Positive self-esteem
C) Regular physical activity
D) Regular medical exams

Question 7

Sue derives satisfaction from her job, so she is experiencing a high level of ________ wellness.

A) occupational
B) physical
C) social
D) intellectual

Question 8

________ is a component of spiritual wellness.

A) Proper nutrition
B) Contentment
C) Intelligence
D) Physical activity

Question 9

Recycling and using public transportation are examples of ________ wellness.

A) environmental
B) physical
C) occupational
D) social

Question 10

Diane recently quit smoking and started a support group for former smokers. As a result of these actions, she has improved which dimension of wellness?

A) Environmental and intellectual
B) Physical only
C) Social and spiritual
D) Environmental, physical, social, spiritual, and financial

Question 11

Healthy life expectancy is defined as

A) the years a person can expect to live without disability or illness.
B) the average life expectancies over the past decade.
C) overall life expectancy with disability or illness.
D) the number of years a person lives.

Question 12

In the United States, the average life expectancy for a female is ________ years.

A) 67
B) 65
C) 75.6
D) 81.2

Question 13

Which of the following contributing factors to premature death is outside of a person's control?

A) Tobacco use
B) Poor nutrition
C) Genetics
D) Physical inactivity

Question 14

The leading cause of death in the United States among adults of all ages is

A) heart disease.
B) chronic lower respiratory disease.
C) HIV.
D) diabetes.

Question 15

Which of the following kills more Americans ages 15-24 than almost all other causes combined?

A) HIV
B) Suicide
C) Accidents
D) Homicide

Question 16

Hypokinetic diseases are defined as diseases caused by

A) poor diet.
B) inactivity.
C) exposure to environmental toxins.
D) factors outside an individual's control.

Question 17

Physical inactivity contributes to which of the following health conditions?

A) Heart disease
B) HIV
C) Kidney disease
D) Anorexia

Question 18

The American College of Sports Medicine recommends that adults perform at least ________ minutes of moderate physical activity per week.

A) 60
B) 90
C) 120
D) 150

Question 19

Which of the following is attributed to regular physical activity?

A) Reduced risk of weight gain
B) High blood pressure
C) Increased levels of blood sugar
D) Increased risk of back pain

Question 20

Research has shown that ________ decreases a person's risk for chronic disease.

A) physical inactivity
B) smoking
C) high caloric intake
D) physical activity

Question 21

Recent research has shown that most Americans are

A) physically active.
B) physically inactive.
C) healthy.
D) underweight.

Question 22

Which of the following is a financial advantage of having a high level of wellness?

A) Lower health care costs
B) Better emotional health
C) Lower risks of depression
D) Higher productivity

Question 23

Which of the following statements is TRUE of the incidence of obesity in the United States?

A) It is steadily decreasing.
B) It is staying the same.
C) It is steadily increasing.
D) It is negligible.

Question 24

One of the key provisions of the 2010 Patient Protection and Affordable Care Act

A) denies coverage for preexisting conditions in children younger than 12 years.
B) allows parents to keep young adults on their policies through age 26.
C) provides for free dental care for all children through age 16.
D) allows young adults to obtain birth control without parental permission.

Question 25

Which of the following is a goal of Healthy People 2020?

A) Eliminate obesity in the United States
B) Extend life expectancy to 100 years for men and 102 years for women
C) Increase disparities in health between groups
D) Promote quality of life, healthy development, and healthy behaviors across all life stages

Question 26

Which of the following statements is TRUE regarding health care in the United States?

A) Employee health insurance premiums are not a major concern for Americans.
B) Americans are healthier than people in most other industrialized nations.
C) The United States spends less per person on health care than any other industrialized nation.
D) Americans spent $1.5 trillion on health care in 2014.

Question 27

An organized and deliberate effort to alter or replace a habit or activity is known as

A) contemplation.
B) behavior change.
C) motivation.
D) countering.

Question 28

The stage of the transtheoretical model in which a person does NOT acknowledge a need to change a behavior is

A) contemplation.
B) precontemplation.
C) termination.
D) maintenance.

Question 29

People who have thought about what they might do to change a behavior and are within a month or so of taking action are in which stage of behavior change?

A) Contemplation
B) Termination
C) Action
D) Preparation

Question 30

Your friend is morbidly obese. When you express your concern to him about his health, he denies that his obesity will have any effect on his health and cites the example of his father, who is also obese and apparently healthy. Which stage of behavior change is your friend in regarding his obesity?

A) Contemplation
B) Precontemplation
C) Termination
D) Preparation

Question 31

Your Uncle Jim quit smoking 3 months ago, but today, in a moment of weakness, accepted and smoked a cigarette offered to him by a friend. Which stage of behavior change is he in?

A) Relapse
B) Termination
C) Maintenance
D) Contemplation

Question 32

Mentally picturing success in reaching a goal is known as which of the following?

A) Visualization
B) Modeling
C) Countering
D) Shaping

Question 33

Which of the following is an example of prevention?

A) A cast put on a broken arm
B) A cavity filled in a tooth
C) A radiation treatment for cancer
D) A vaccination

Question 34

Finding a healthy example to follow is known as which of the following?

A) Visualization
B) Modeling
C) Countering
D) Shaping

Question 35

A step-by-step process of making a series of small changes is known as which of the following?

A) Visualization
B) Modeling
C) Countering
D) Shaping

Question 36

Substituting a healthy behavior for an unhealthy behavior is known as what?

A) Visualization
B) Modeling
C) Countering
D) Shaping

Question 37

Which of the following is most TRUE of habits?

A) Habits are determined by demographics and do not involve deliberate choice.
B) Habits are determined by deliberate choice and are not influenced by demographics.
C) Habits are not related to either deliberate choice or demographics.
D) Habits involve elements of deliberate choice but are influenced by demographics.

Question 38

A person with an internal locus of control

A) is motivated only when encouraged by someone else.
B) has a high level of self-efficacy.
C) attributes relapse to environmental conditions.
D) is less successful in achieving a behavioral goal.

Question 39

A person believes that he may develop lung cancer if he continues to smoke. This is an example of perceived

A) susceptibility.
B) invincibility.
C) problems with confidence.
D) problems with competence.

Question 40

A conviction that one can control events and factors in one's life is known as

A) relapse.
B) prevention.
C) locus of control.
D) contemplation.

Question 41

Which of the below is an action-oriented objective in a SMART goal-setting system?

A) Increase my running speed to an 8-1/2-minute mile pace.
B) Increase my distance by 1/2 mile every other week.
C) Run on the treadmill 4 times a week for at least 30 minutes.
D) Complete a marathon next year.

Question 42

The "M" in the "SMART" system for setting goals stands for which of the following?

A) Mandatory
B) Measurable
C) Manageable
D) Memorable

Question 43

Which of the following is the best specific, time-oriented goal for exercise?

A) I'll increase my running time over the next month.
B) I'll lose 5 pounds by next month.
C) I'll become healthier.
D) I'll run 3 miles in 30 minutes by mid-July.

Question 44

Which of the following is a specific, time-oriented goal for weight loss?

A) I will lose 2 pounds in the next month.
B) I will lose weight this year.
C) I will lose 10 lbs.
D) I will actively work toward achieving a healthy weight by next year.

Question 45

Attempting to double the amount of weight you can bench press in the space of a month is an example of which barrier to change?

A) Self-defeating beliefs and attitudes
B) Overambitious goals
C) Failing to accurately assess your current state of wellness
D) Lack of support and guidance

Question 46

Athletes often use a mental practice called ________to reach their performance goals.

A) modeling
B) shaping
C) imagined rehearsal/visualization
D) countering

Question 47

Shaping is defined as

A) substituting a healthy behavior for an unhealthy behavior.
B) making a series of small changes.
C) following a plan of action.
D) controlling the environment.

Question 48

Going for a walk instead of eating dessert is an example of

A) modeling.
B) countering.
C) shaping.
D) relapse.

Question 49

John runs 3 miles, five days a week because he enjoys the challenge and the way he feels afterward. John's reward for running is

A) external.
B) consumable.
C) incentive based.
D) intrinsic.

Question 50

________ is a beneficial tool for monitoring, recording, and measuring progress on a behavior change.

A) Shaping
B) Journaling
C) Visualizing
D) Self-talk

Question 51

The degree to which a person believes in his or her ability to achieve a goal is known as

A) spiritual wellness.
B) locus of control.
C) motivation.
D) self-efficacy.

Question 52

An action plan, a list of support sources, and a public declaration of intent are all part of what strategy for change?

A) Countering
B) Behavior change contract
C) Motivation
D) Target behavior

Question 53

Elements of society/community such as support networks, social trust, and feeling of belonging in a group is known as

A) socially uncooperative.
B) informational capital.
C) emotional support.
D) social capital.

Question 54

Which of the following wellness tools can be used to examine and track current wellness habits?

A) Electronic activity monitoring
B) Scheduled shaping
C) Mental practice
D) Positive self-talk

Question 55

Physical fitness is defined as the ability to perform sports skills with proficiency.

Question 56

The dimensions of wellness are independent of one another and not interconnected.

Question 57

The United States is one of the most overweight nations on Earth.

Question 58

Healthy People 2020 establishes national public health priorities.

Question 59

Increasing physical activity is a major heath goal identified by the Surgeon General.

Question 60

The final stage in the transtheoretical model is maintenance of the new behavior.

Question 61

In the maintenance stage, people work to prevent a relapse into old habits.

Question 62

Having an external locus of control means that a person believes that he has control over his or her behavioral choices.

Question 63

Winning the approval of someone else is a good reason to change a behavior.

Question 64

Time should not be specified in goals.

Question 65

The more strongly you state an intention to change a wellness habit, either verbally or on paper, the more likely it is you will succeed.

Question 66

A behavior change contract can serve as a collected set of sources of support.

Question 67

Lack of support and guidance can act as a barrier to behavior change.

Question 68

Going to a bar with a friend when you are trying to quit drinking is an example of effectively controlling your environment.

Question 69

Countering involves restructuring the environment to avoid temptations.

Question 70

Sixty-nine percent of Americans have a fat-to-lean ratio above recommended ranges.

Question 71

Having physical activity regulated by someone else is negatively associated with activity levels.

Question 72

Identify and describe the six dimensions of wellness.

Question 73

Choose three of the six dimensions of wellness. Identify and provide examples of each, and explain how they are interrelated.

Question 74

Describe and explain five benefits of wellness.

Question 75

List three medical conditions that can result or worsen because of physical inactivity.