Deck 1: Understanding Fitness and Wellness

Question 1

Total wellness can be achieved by balancing

A) cardiorespiratory fitness and flexibility.
B) all eight components of wellness.
C) physical and mental health.
D) diet and exercise.

Answer 1

all eight components of wellness.

Question 2

________ is defined as a state of optimal health, which encompasses physical, emotional, intellectual, spiritual, social, environmental, occupational, and financial health.

A) Fitness
B) Wellness
C) Health
D) Well-being

Answer 2

Wellness

Question 3

Financial wellness can enhance

A) career prospects.
B) the ability to attain a high level of physical fitness.
C) emotional, social, and occupational wellness.
D) physical, intellectual, and emotional health.

Answer 3

emotional, social, and occupational wellness.

Question 4

One way to maintain ________ health is by keeping your mind active through life-long learning.

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

Question 5

Healthy People 2020 is best described as a

A) report by the National Institutes of Health projecting the state of U.S. citizens' health by 2020.
B) set of health guidelines for all U. S. citizens of high school age.
C) set of national wellness goals to improve the health of all Americans.
D) government-sponsored health care insurance plan.

Question 6

Which of the following is not considered to be a health benefit of exercise?

A) reduced risk of cardiovascular disease
B) reduced risk of kidney disease
C) reduced risk of diabetes
D) reduced risk of bone loss with age

Question 7

Diabetes is a disease characterized by

A) low blood glucose levels.
B) high blood glucose levels.
C) high white blood cell counts.
D) low red blood cell counts.

Question 8

Any movement of the body produced by skeletal muscle that results in energy expenditure is termed

A) fitness.
B) exercise.
C) exertion.
D) physical activity.

Question 9

Weight-bearing activities are particularly important for

A) reducing the risk of CVD.
B) lowering blood glucose levels.
C) reducing the risk of lung cancer.
D) increasing bone density.

Question 10

What is osteoporosis?

A) loss of bone mass and strength
B) high blood sugar
C) high blood pressure
D) loss of muscle mass and strength

Question 11

Which of the following is not considered to be one the five major components of health-related physical fitness?

A) cardiorespiratory endurance
B) muscular strength
C) body composition
D) agility

Question 12

Individuals who have achieved a high level of ________ are capable of performing 30 to 60 minutes of vigorous exercise without undue fatigue.

A) muscle endurance
B) flexibility
C) muscle strength
D) cardiorespiratory fitness

Question 13

Muscular ________ is defined as the ability of a muscle to generate force over and over again.

A) strength
B) endurance
C) conditioning
D) repetition

Question 14

________ refers to the relative amounts of fat and lean tissue found in the body.

A) Body composition
B) Genetic predisposition
C) Bone mass
D) Adipose mass

Question 15

The maximal ability of a muscle to generate force is known as muscular

A) strength.
B) contraction.
C) endurance.
D) range of motion.

Question 16

Consuming a nutrient-dense diet, managing stress, and exercising regularly are examples of

A) good genetics.
B) athletic achievements.
C) healthy behaviors.
D) poor lifestyle choices.

Question 17

A person who smokes and has no desire to stop smoking is in which stage of change?

A) precontemplation
B) contemplation
C) preparation
D) maintenance

Question 18

The ________ model is a framework for understanding how individuals move toward adopting and maintaining health behavior changes.

A) SMART
B) stages of change
C) Healthy People 2020
D) interval training

Question 19

Heather has lost 30 pounds and kept it off for 6 years. She is currently in the ________ stage of change in regard to weight loss.

A) preparation
B) action
C) maintenance
D) termination

Question 20

A good first step in changing unhealthy behaviors is to

A) keep your plans to yourself until you achieve success.
B) make a list of the things that you don't like about yourself.
C) plan to make several lifestyle changes all at the same time.
D) assess your habits and select one target behavior to change.

Question 21

Which of the following is a psychological concept that describes how strongly people believe that they have control over events in their lives?

A) assertiveness
B) self-esteem
C) locus of control
D) emotional resilience

Question 22

Positive role models, visualization, and social support are ways to increase your ________ for behavior change.

A) motivation
B) contemplation
C) self-efficacy
D) vulnerability

Question 23

Completing a written contract to record your behavior change goals and your plan for change helps to identify

A) barriers to success and strategies you can use to overcome these barriers.
B) how others feel about the change(s) you want to make.
C) the consequences you will experience if you do not meet your goals.
D) the points at which you will have the opportunity to postpone your desired changes.

Question 24

A commonly used strategy to assist with behavior modification is

A) setting broad, general goals to allow the most flexibility.
B) engaging in negative self-talk if you deviate from your plan.
C) setting specific short- and long-term goals.
D) postponing behavior change until after your next doctor's appointment.

Question 25

SMART stands for ________, measurable, attainable, ________ and time frame.

A) specific; rational
B) specific; realistic
C) simple; reliable
D) simple; repeatable

Question 26

Charles has decided that for every 5 pounds he loses in the next 6 months, he's going to splurge on a new t-shirt to show off his sculpted muscles. What behavior modification strategy is Charles using?

A) reward for goal achievement
B) relapse prevention
C) self-monitoring
D) substituting

Question 27

Conditions or situations that may prevent a person from making a behavior change are called

A) diversions.
B) challengers.
C) barriers.
D) relapses.

Question 28

The process of anticipating problems or setbacks that may occur as part of behavior change is

A) counteraction.
B) relapse prevention.
C) unnecessary worry.
D) alternate planning.

Question 29

Physical wellness is defined as all the behaviors that keep your body healthy, including achieving physical fitness and maintaining a healthy body weight.

Question 30

The cornerstone of emotional health is excellent physical fitness.

Question 31

Engaging in healthy behaviors related to one or two aspects of wellness will guarantee a high level of total wellness.

Question 32

Factors other than behavior, such as ethnicity, gender, and family history can also affect your health and risk for certain diseases.

Question 33

The Healthy People 2020 initiative is a set of health goals aimed at attaining higher-quality, longer lives for all Americans.

Question 34

Physical activity includes only physical movement that requires a high energy level.

Question 35

Regular exercise can reduce your risk of heart disease.

Question 36

Regular exercise does not reduce the risk of developing type 2 diabetes.

Question 37

Untreated diabetes can result in blindness.

Question 38

Regular exercise has little effect on a person's risk for osteoporosis.

Question 39

Research has shown that regular physical activity and exercise can increase longevity.

Question 40

Muscular strength and muscular endurance are terms used to describe how much weight can be moved by a given muscle or muscle group during one maximal effort.

Question 41

Aerobic fitness and cardiorespiratory fitness are alternate ways of describing cardiorespiratory endurance.

Question 42

Lifestyle choices have little effect on a person's risk for cancer and other chronic diseases.

Question 43

Changes in behavior usually occur over three stages.

Question 44

Taking steps to plan and get ready for a behavior change occurs during the preparation stage.

Question 45

Self-esteem is the belief that you can accomplish a specific goal or task.

Question 46

A person who is unrealistically optimistic about their risk for lifestyle-related health problems is exhibiting low self-efficacy.

Question 47

Setting SMART goals increases your chance of success in changing unhealthy behaviors.

Question 48

Explain the term body composition.

Question 49

Compare and contrast exercise and physical activity.

Question 50

Define cardiorespiratory endurance and explain the amount of exercise necessary to maintain a high level of cardiorespiratory endurance.

Question 51

List at least five major health benefits of regular exercise.

Question 52

List and define the five components of health-related fitness.

Question 53

List and describe the six stages of behavior change.

Question 54

List some specific steps you could take to start increasing your physical activity every day.