Deck 1: Introduction to Wellness, Fitness, and Lifestyle Management

Question 1

Striving to recognize symptoms of disease is a characteristic of physical wellness.

Answer 1

True

Question 2

To have spiritual wellness one must practice organized religion.

Answer 2

False

Question 3

An individual who balances income and expense appropriately and stays out of debt is an ideal example for financial wellness.

Answer 3

True

Question 4

The level of happiness and fulfillment one gains through work is referred to as occupational wellness.

Question 5

In 1900, a person was most likely to die of diseases brought on by poor living conditions.

Question 6

Heart disease, cancer, and stroke are examples of infectious diseases.

Question 7

The Canadian government has a vital interest in the health of all Canadians, since a healthy population is a nation's greatest resource.

Question 8

Physical fitness is defined as a set of physical attributes that allows the body to respond or adapt to the demands and stress of physical effort.

Question 9

Playing physically active video games and practicing yoga does not have an impact on a sedentary lifestyle.

Question 10

Alcohol and drug intoxication are a notable factor in death and disability among older adults.

Question 11

In total, 69% of Canadians lead a sedentary life.

Question 12

Despite all medical advances, cancer diagnosis is on the rise.

Question 13

Alcohol and drug intoxication are notable factors in the death and disability of young people, mainly through unintentional injuries.

Question 14

Regular exercise is associated with a decrease in blood pressure.

Question 15

Healthy lifestyle strategies, such as maintaining a healthy body weight, avoiding substance abuse, and exercising regularly, help to prevent infectious disease.

Question 16

Someone with an external locus of control blames their obesity on factors that they feel they have no control over.

Question 17

People in the contemplation stage of change, wonder about possible courses of action, and have a clear strategy on how to achieve them.

Question 18

Both short and long-term benefits from behaviour change could be used as a motivating force.

Question 19

People seldom progress through the stages of change in a straightforward, linear way; rather, they tend to move to a certain stage and then slip back to a previous stage before resuming their forward progress.

Question 20

Breaking your plan into smaller steps that are easy to accomplish, may help with reducing procrastination.

Question 21

A website confirming to a set of guidelines or criteria for quality and accuracy can be determined to be a good source of information.

Question 22

All of the following are true about measures to prevent cancer, EXCEPT:

A) risk of cancer can be reduced by eating sensibly.
B) risk of cancer can be reduced by exercising regularly.
C) risk of cancer can be reduced by living a sedentary life.
D) risk of cancer can be reduced by having regular screening tests.

Question 23

All of the following are characteristics identified with emotional wellness, Except:

A) Good self-esteem
B) Avoiding harmful habits
C) Self-acceptance
D) Optimism

Question 24

Getting regular medical check-ups is a quality identified with:

A) Physical wellness
B) Emotional Wellness
C) Spiritual wellness
D) Interpersonal wellness

Question 25

Altruism is commonly identified with:

A) Physical wellness
B) Emotional Wellness
C) Spiritual wellness
D) Interpersonal wellness

Question 26

Which of the following would be a quality identified with physical wellness?

A) Self-acceptance
B) Being a health care advocate
C) Attending church
D) Making healthy food choices

Question 27

Which one of the following behaviours best describes physical wellness?

A) Learning more about strategy when playing squash
B) Making responsible decisions about your sexual activities
C) Acting compassionately
D) Cultivating a support network of caring friends and/or family

Question 28

In searching for answers on marine life in the Atlantic Ocean, Steve picks up a new hobby of scuba diving; which of the following component of wellness is he fostering?

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

Question 29

Which of the following best describes emotional wellness?

A) Ability to understand and accept one's feelings
B) Getting regular medical checkups
C) Being open to new ideas
D) Finding principles by which to live your life

Question 30

Sharon was rear ended by a drunk driver and missed one year of work. After a year of anger, Sharon decides to forgive the driver who hit her. Which one of the following dimensions of wellness is she fostering?

A) Mental health
B) Occupational health
C) Forgiveness
D) Spiritual wellness

Question 31

Interpersonal wellness:

A) involve developing a network of caring people.
B) require a great degree of self-confidence.
C) ability to share feeling with others.
D) require an active, creative mind.

Question 32

Environmental, wellness includes:

A) trust.
B) creativity.
C) meditation.
D) recycling

Question 33

The Brown family decides to ban all pesticides from their shopping list. Which component of wellness is this family advocating?

A) Social
B) Spiritual
C) Intellectual
D) Environmental

Question 34

Jordon exercises regularly and has a healthy diet but has a bad habit of smoking when out with friends. Which dimension of Jordon's wellness is being compromised the most?

A) Interpersonal
B) Environmental
C) Emotional
D) Physical

Question 35

Life expectancy in 1900 was approximately 57 years. What was the biggest reason for the high mortality rate?

A) Poor environmental conditions
B) High incidence of heart disease and cancer
C) A large number of natural disasters
D) Poor justice system in dealing with high rates of crime

Question 36

The average life expectancy in the past 100 years has gradually increased. Which of the following did not contribute to that?

A) Public health campaigns
B) Medical advances
C) Infectious disease
D) Better environmental conditions

Question 37

What are the three leading causes of death in Canada?

A) Cancer, diabetes, and car accidents
B) Hypertension, stroke, and renal disease
C) Heart disease, stroke, and cancer
D) Diabetes, osteoporosis, and AIDS

Question 38

___________ lifestyle is common among Canadians today.

A) Healthy eating habits
B) Regular physical activity
C) Healthy lifestyle choices
D) Sedentary lifestyle

Question 39

Sedentary lifestyle, along with diets that are too high in calories, fat, and added sugars increase the risk of developing _____.

A) colitis
B) chronic disease
C) muscular dystrophy
D) skin disorders

Question 40

All of the following describes a typical Canadian diet, Except:

A) Too high in calories
B) Too high in fiber
C) Too high in added sugars
D) Too high in unhealthy fats

Question 41

All of the following involve poor choices of stress management, EXCEPT:

A) Regular alcohol consumption
B) Regular excessive eating
C) Regular exercise
D) Regular excessive smoking

Question 42

Good strategies for achieving and maintaining a healthy body weight include:

A) healthy lifestyle choices.
B) Regular exercise
C) skipping meals when you notice a little weight gain.
D) good sleeping habits

Question 43

When contemplating a change in behaviour, its good to start small by identifying one behaviour you want to change; this is referred to as the:

A) unwanted behaviour.
B) behaviour change
C) will produce obstacles for changing your behaviour.
D) target behaviour

Question 44

For most people, motivation is increased by:

A) setting only long-term goals.
B) avoiding any social pressures associated with the behaviour.
C) not focusing on the negatives of the behaviour.
D) raising consciousness about the problem behaviour.

Question 45

Locus of control is best defined as:

A) strong motivational power.
B) the figurative "place" one considers responsible for events in his or her life.
C) the friends and family who influence your life.
D) a reward system responsible for positive lifestyle changes.

Question 46

The primary determinant of behaviour in people with a strong internal locus of control is found in:

A) their environment
B) fate
C) their genetics
D) themselves

Question 47

If you have an external locus of control, believing you have a genetic predisposition to cancer can:

A) reinforce your motivation to take appropriate action.
B) sabotage your efforts to take appropriate action.
C) enhance your locus of control.
D) lead to a greater sense of control over your life.

Question 48

What is the barrier to change for someone who does not want to go to a gym because they feel too big?

A) Blaming
B) Rationalizing
C) Procrastination
D) Low self esteem

Question 49

Relapse is common when attempting to quit smoking. What is the most common impediment for accomplishing a goal to quit for good?

A) Maintaining motivation
B) Not seeing health benefits quickly enough
C) Increased blood pressure
D) Failure to keep setting goals

Question 50

Which of the following effectively describes the contemplation stage?

A) People at this stage are not sure if they have a problem
B) People at this stage, outwardly modify their behaviour
C) People at this stage plan to take an action within a month
D) People at this stage are aware they have a problem, and are planning to take action within a month

Question 51

Which of the following statements is false about behaviour change?

A) Behaviour change is a lifestyle process.
B) Behaviour change cultivates healthy behaviours.
C) Behaviour change can be difficult.
D) Behaviour change often occurs quickly.

Question 52

When working toward a healthy behaviour it is important to:

A) examine the pros associated with changing the target behaviour and ignore the cons of the behaviour change.
B) examine how your target behaviour is affecting your current health and wellness.
C) Examine and tackle all bad habits and change them at once.
D) Examine and focus on the internal locus of control.

Question 53

When you are dealing with a behaviour change, setbacks do happen. Which of the following is not an appropriate approach to deal with that situation?

A) Forgive yourself
B) Challenge the problem
C) Give yourself credit for the achievements thus far
D) Move on

Question 54

During a behaviour change program, John fails to keep up with the plan. What does this refer to?

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

Question 55

The order in which the steps in a behaviour change program are implemented is:

A) analyze data, monitor behaviour, devise plan, set goals, and make contract.
B) monitor behaviour, analyze data, set goals, devise plan, and make contract.
C) set goals, devise plan, make contract, analyze data, and monitor behaviour.
D) devise plan, make contract, set goals, monitor behaviour, and analyze data.

Question 56

Which one of the following is the most effective strategy for quitting smoking?

A) Setting long term goals and visualize
B) Taking a nicotine replacement pill
C) Hypnosis
D) Modifying your environment

Question 57

Which of the following is NOT an example of controlling environmental stimuli that provoke an individual to smoke?

A) Asking a roommate to swim with you 3 times a week to reduce the smoking urges
B) Choosing to spend evening leisure in a smoking permitted zone
C) Studying in the library instead of near the student union snack bar
D) Posting and sharing your exercise log in with your friends

Question 58

A personal contract for behaviour change:

A) states your objective and gives details of your plan for behaviour change.
B) records the circumstances surrounding your target behaviour.
C) prioritizes the various behaviours that you currently enjoy.
D) assesses your motivation for changing a health behaviour.

Question 59

All of the following are positive examples of staying with your program plan, EXCEPT:

A) consistently changing your commitment to the program.
B) focusing on one's success, and getting the promised reward
C) telling oneself that the behaviour change plan applies on weekends too.
D) once a physical activity program has started, identifying beneficial aspects of it continuously.

Question 60

Which of the following does not describe social influence?

A) Trying to get your friends to change their behaviour so you can all do things together
B) Encouraging your partner to be more supportive of your exercise program by joining you
C) Repeated commercials that encourage you to try their new menu items when you are trying to lose weight
D) Shutting out all social situations that may make you relapse

Question 61

A lack of motivation or commitment to change an unwanted behaviour may be due to a:

A) strong inner drive that does not support change.
B) lack of negative effects.
C) strong social support system.
D) high level of self-confidence.

Question 62

The choices of techniques and level of effort of a behaviour change program:

A) should never change, because one should focus on their goal always.
B) should always be easy, to ensure the person succeeds.
C) may need to be re-evaluated, to ensure the persons success.
D) does not necessarily help one achieve their goal.

Question 63

A stress barrier to a behaviour change plan:

A) will always remain throughout the changing process and one should ignore it.
B) will help motivate the person to do their best.
C) should not be considered and one should stick to the plan.
D) may allow one to learn a stress management technique.

Question 64

Which one of the following is the best strategy to suggest to someone who keeps putting off their plan to exercise?

A) This person simply has no desire to exercise.
B) Devise a time management strategy
C) Advise them to drop some of the things that is making them too busy
D) Advise them to change their goal

Question 65

Which one of the following is NOT an example of blaming?

A) I'll start my walking program when I get some sunscreen.
B) My workout partner did not call me to go to the fitness center.
C) I'll participate in my exercise program only on days when boyfriend joins me.
D) I did not have time to dry my hair before work, so I'll walk tomorrow.

Question 66

All of the following are ideal characteristics of a website providing health related information, EXCEPT:

A) the site abides by the guidelines for quality and accuracy.
B) the site provides the qualification of the authors.
C) the site provides excellent evidence-based health information.
D) the site promotes a product, with misleading language.

Question 67

When reviewing health-related websites, all of the following are ideal questions to ask, EXCEPT:

A) How popular is the health-care product?
B) How often is the website updated?
C) What and how is the site promoting a product?
D) What are the primary sources of presented information?

Question 68

________________ wellness is defined by the livability of ones surroundings.

Question 69

_________________ disease is one that develops over a long period of time.

Question 70

_________________ injury is one that occurs without harm being intended.

Question 71

Cultivating healthy behaviours and working to overcome unhealthy ones are lifestyle management decisions referred to as _________________.

Question 72

The behaviour one identifies to change is referred to as the _________________.

Question 73

_________________ is referred to as one's ability to take action and perform a specific behaviour.

Question 74

During the _________________ stage, people outwardly modify their behaviour and their environment.

Question 75

In the behaviour change model, individuals who slip or return to old habits are experiencing a _________________.

Question 76

Friends and family members, helping you identify target behaviours and understand their impact on the people around you, is a good example of _________________.

Question 77

What are the various dimensions of wellness? Quote an example for each from your personal life.
1. Physical
2. Emotional
3. Intellectual
4. Interpersonal
5. Spiritual
6. Environmental

Question 78

What are the three key initiatives developed to tackle obesity by the Federal, Provincial, and Territorial Health Ministers as part of the Pan-Canadian Public Health Network?

Question 79

What are the various behaviours that contribute to wellness?

Question 80

Identify and describe the various stages that enhance one's readiness to change. Provide an example for each.