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Chapter 1 & 2
Life Time Physical Fitness and Wellness
Terms in this set (50)
Our behavior, genetics, and the environment are the three basic factors that determine our ___________________.
health and longevity
Based on estimates, an individual controls as much as ____% of their vulnerability to disease.
In the United States, _____________ is the second greatest threat to public health (after tobacco use).
The average life expectancy currently in the United States is 81.4 years for women and _____ years for men.
One reason the life expectancy for men is almost 5 years lower than for women is that
men are less likely to visit a physician when something is wrong.
The incidence of diabetes climbed dramatically in parallel step with the increase of ___________.
The leading causes of death in the United States today are largely related to _______________.
lifestyle and personal choices
Which of the following describes a disease in which plaque builds up in the arteries supplying blood to the heart?
coronary heart disease (CHD)
The second overall leading cause of death in the United States is _______________.
Current recommendations suggest that a person accumulate 150 minutes of ______________ each week.
.moderate-intensity physical activity
The most important lifestyle change a person can make to prevent dementia and Alzheimer's later in life is to
increase physical activity
Excessive sitting is the "new smoking" and people who spend most of their day sitting have as much as a ______% greater risk of dying prematurely from all causes.
The category of movement described as any energy expenditure that does not come from basic ongoing body functions (such as digesting food) or planned exercise is:
nonexercise activity thermogenesis
Health-related fitness focuses on the ability to perform daily activities without undue fatigue and includes these components:
cardiorespiratory (aerobic) endurance, muscular fitness (muscular strength and endurance), muscular flexibility, and body composition
In terms of general health promotion and wellness, the main emphasis of physical fitness programs should be on:
the health-related components
Cardiorespiratory endurance, the ability to take in and utilize oxygen, increases with regular exercise and is commonly expressed in milliliters of oxygen per kilogram of body weight per minute (VO2max). The following VO2max values are selected as the health and fitness standard for men and women, respectively:
35 and 32.5mL/Kg/min
The U.S. Department of Health and Human Services issued Physical Activity Guidelines for Americans to promote health and reduce the risk of chronic disease. According to these federal guidelines, adults between the ages of 18 and 64 years of age are recommended to engage in which of the following exercise protocols?
150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity aerobic physical activity, and muscle-strengthening activities involving all major muscle groups two times each week
Health care costs in the United States rose from $12 billion in 1950 to __________ in 2015, or about 17.1% of the country's gross domestic product (GDP).
The constant and deliberate effort to stay healthy and achieve the highest potential for well-being is called:
Having the ability to understand your own feelings, accept your limitations, and achieve emotional stability best describes which dimension of wellness?
The dimension of wellness that leads to the ability to maintain close relationships with other people is:
Nancy is open-minded and accepting of others and is engaged in lively interaction with the world around her on a regular basis. Which dimension of wellness best describes Nancy?
_________________ provides a unifying power that integrates all dimensions of wellness.
Jenny has an irregular heart rhythm and is prone to fainting. Before beginning an exercise program Jenny should:
consult her physician
The pressure exerted by blood against the walls of arteries during forceful contraction of the heart is called:
systolic blood pressure
People pursue change, or start contemplating change, when there is a change in ____________ that will make them feel uncomfortable with the present behavior.
their core values
What are the two types of external obstacles that affect healthy behavior?
physical obstacles and social obstacles
Americans spend an average of 4.4 hours of their leisure time each day ____________.
viewing a screen
Americans who eat the most fruits and vegetables not only have been shown to eat more food by weight each day, but also have the lowest prevalence of __________.
At the heart of behavior modification is the concept of _______________, or the belief in one's own ability to perform a given task.
Three factors that can keep people from taking action in adopting healthy lifestyle behaviors are
lack of competence, lack of confidence, and lack of motivation.
Researchers have found an actual growth in gray matter in the prefrontal cortex as individuals build _______________.
Two factors that contribute to an unhealthy, toxic environment leading to social norms or anchor points that are detrimental to our health are:
increased obstacles to physical activity and increased opportunities for overeating.
The American Heart Association's suggested daily limit for sugar intake is ____ tablespoons for women and ____ tablespoons for men.
5 (five); 9 (nine)
The behavioral modification model proposing that many behaviors are the result of making decisions as the individual seeks to solve a problem behavior is called
the problem-solving model.
Stopping a negative behavior, preventing relapse to a negative behavior, developing a positive behavior, strengthening a positive behavior, and maintaining a positive behavior are the:
five general categories of behaviors addressed in the process of willful change
Exhibiting the behavior of temporal discounting, which leads someone to choose a benefit that will be felt sooner rather than a benefit with a far greater positive impact, is an example of which "barrier to change"?
The stage of change in behavior modification requiring the greatest commitment of time and energy is:
The first step in a behavior modification program is _____________.
When considering SMART goals in behavior modification, the A in the acronym stands for acceptable, which means:
goals that you have the time, commitment, and necessary skills to accomplish.
Tommy has been thinking of joining his company's softball team for years. He has gone to practice weekly for the last month and participated in two games in the last two weeks. What state of change is Tommy in?
Jill has begun walking the hallways and stairs in her company's building for 20 minutes during her break time, which she previously spent sitting in the lounge eating snacks and talking with coworkers. Jill is exhibiting which process of change?
When you imagine possible obstacles to your goals and visualize specifically what you will do to overcome them, you are using ________________.
Which goal is most likely to help John achieve his desire to run a 5K race?
"I will register for a 5K race that is two months away and begin running with a local club."
Goals that are ______________ include an appropriate and achievable deadline.
Keeping an exercise journal or utilizing an activity tracker to record your exercise habits and behaviors is an example of ______________.
Surrounding yourself with "helping relationships" that will help you work toward attaining goals is an important factor in:
successfully navigating the process of change
Mary grew up in a sedentary household, has always been overweight, and, despite her dissatisfaction with her fitness level, believes she is just not able to change her level of activity or health. Which barrier to change is Mary displaying?
Indifference and helplessness
Jenny is afraid that if she tries to quit smoking she will lose many of her friends who are also smokers. Jenny is exhibiting which barrier to change?
The process of change in which people receive cues that a new behavior will be accepted and supported in their community is known as:
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