Health and Wellness for Life
Midterm Exam
Course Introduction
Health and Wellness for Life is an introductory course that explores the fundamental principles of maintaining a healthy lifestyle throughout different life stages. The course examines key components of wellness, including physical fitness, nutrition, mental and emotional health, stress management, disease prevention, and healthy relationships. Students will analyze current health trends, develop personal wellness plans, and learn how behavioral choices influence overall health. By the end of the course, participants will be equipped with practical strategies and knowledge to make informed decisions that support lifelong well-being.
Recommended Textbook
Concepts of Fitness And Wellness A Comprehensive Lifestyle Approach 10th Edition by Charles
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24 Chapters
740 Verified Questions
740 Flashcards
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Page 2
Chapter 1: Health, Wellness, Fitness, and Healthy Lifestyles: an Introduction
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39 Verified Questions
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Sample Questions
Q1) Flexibility refers to
A)the ability of the muscles to exert themselves.
B)force generated over time.
C)range of motion around a joint.
D)percentage of muscle to fat.
Answer: C
Q2) Which term does the "Healthy People 2020" document use to describe the general sense of happiness and satisfaction with life?
A)emotional quotient
B)emotional satisfaction
C)health-related quality of life
D)hardiness
Answer: C
Q3) Which of the following is an indicator of improved metabolic fitness?
A)decreased blood pressure
B)increased agility
C)increased flexibility
D)decreased percentage of body fat
Answer: A
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Chapter 2: Self-Management and Self-Planning Skills for Health Behavior Change
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29 Flashcards
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Sample Questions
Q1) Which of the following is TRUE regarding behavior change?
A)Predisposing factors lead to enabling factors.
B)Reinforcing factors are more important than enabling factors.
C)Enabling factors are important for people in the precontemplation stage.
D)Predisposing factors are most important for initiating behavior change.
Answer: D
Q2) When a person evaluates his or her own level of fitness and health,this is known as which type of skill?
A)self-assessment
B)goal-setting
C)planning
D)self-monitoring
Answer: A
Q3) Self-assessment is important for which of the following?
A)identifying needs
B)planning your program
C)evaluating progress
D)all of the above
Answer: A
Page 4
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Chapter 3: Preparing for Physical Activity
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Sample Questions
Q1) What are the 3 components of a daily activity program?
A)stretching,workout,cool down
B)warm-up,workout,stretching
C)warm-up,workout,cool down
D)workout,cool down,stretching
Answer: C
Q2) Joe is 47 years old,inactive,and has high blood pressure.What advice would you give him about beginning vigorous exercise?
A)Exercise in your target heart zone to be safe.
B)Get professional screening before beginning a vigorous exercise program.
C)Try biking instead of running to minimize risk.
D)See a personal trainer before getting started.
Answer: B
Q3) Which of the following is a benefit of a warm-up prior to exercise?
A)decreases the risk of irregular heartbeats associated with poor coronary circulation
B)decreases body temperature
C)increases the potential for DOMS
D)increases muscle stiffness
Answer: A
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Page 5
Chapter 4: The Health Benefits of Physical Activity
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Sample Questions
Q1) Which of the following is NOT an explanation for how exercise reduces risk of a fatal heart attack?
A)increased elasticity of arteries
B)less atherosclerosis
C)reduced fibrin
D)reduced collateral circulation
Q2) Which of the following is true about activity and atherosclerosis?
A)Regular activity can help to reduce blood lipid levels.
B)Regular activity reduces levels of HDL cholesterol.
C)Regular activity increases fibrin levels in the blood.
D)all of the above
Q3) Which of the following is true regarding physical activity and diabetes?
A)Physical activity is not recommended for Type I diabetics.
B)Physical activity reduces diabetes risk by improving sensitivity to insulin.
C)Type II diabetes cannot be influenced by physical activity.
D)Diabetes is a genetic condition not influenced by lifestyle.
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Chapter 5: How Much Physical Activity Is Enough
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Sample Questions
Q1) Marjorie designed her running program to gradually increase her mileage each week.Which principle of physical activity does this represent?
A)all-or-none
B)muscle recruitment
C)progression
D)specificity
Q2) All of the following are key concepts of the physical activity pyramid except A)twenty minutes of activity for those trying to lose weight is adequate.
B)the different types of physical activity can be combined to meet activity guidelines.
C)extended periods of inactivity can be harmful to your health.
D)eating well is an important companion behavior to physical activity.
Q3) The top of the physical activity pyramid refers to which activity?
A)flexibility
B)muscular strength and endurance
C)rest or inactivity
D)lifestyle activities
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Chapter 6: Moderate Physical Activity: A Lifestyle Approach
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Sample Questions
Q1) __________________ means "in the presence of oxygen."
A)Aerobic
B)Anaerobic
C)MET
D)Moderate
Q2) Which of the following satisfies the minimum U.S Physical Activity Guidelines developed by the Department of Health and Human Services (DHHS)?
A)30 minutes of moderate activity 3 days a week
B)75 minutes of vigorous or 150 minutes of moderate activity each week
C)20 minutes of lifestyle activity each day
D)3 days a week with at least 10 minutes of moderate and 10 minutes of vigorous activity
Q3) Which of the following statements are true about anaerobic physical activities?
A)the body cannot meet the energy demands using the aerobic system
B)the body must rely on short term energy stores
C)the activities are considered very vigorous
D)all the above
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Chapter 7: Cardiovascular Fitness
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Sample Questions
Q1) The oxygen-carrying part of the blood is called
A)alveoli.
B)fibrin.
C)platelets.
D)hemoglobin.
Q2) Which of the following is NOT true?
A)maximal heart rate decreases with age
B)resting heart rate increases with training
C)stroke volume increases during exercise
D)cardiac output increases during exercise
Q3) The ranges that result from the methods to calculate target heart rates should be used as general guidelines because
A)more research is needed to confirm the validity of the values.
B)higher heart rate values can occur with higher fitness levels.
C)there are several possible sources of error that can influence the values.
D)there is an indirect relationship between intensity and heart rate.
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Chapter 8: Vigorous Aerobics,Sports,and Recreational Activities
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Sample Questions
Q1) Which activity produces a lower heart rate response for the same intensity of exercise?
A)jogging
B)swimming
C)boxing
D)cycling
Q2) What is an advantage of "cross training"?
A)reduced fatigue from workouts
B)better strength gains
C)provides a more comprehensive workout
D)reduced risk of injury
Q3) "Vigorous sports and recreation" refers to sport and recreational activities that A)are performed outdoors.
B)are of similar intensity as vigorous aerobics.
C)require equipment to increase heart rate.
D)can build muscle fitness and flexibility.
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Page 10
Chapter 9: Muscle Fitness and Resistance Exercise
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Sample Questions
Q1) Which of the following is true about resistance exercise?
A)soreness is a part of the normal adaptive response
B)older adults need to use a higher percentage of their 1 RM
C)one set can produce up to 50% of the total possible gain in strength
D)the specific prescription for strength is typically between 40 and 50% of 1 RM
Q2) Which muscle fibers are resistant to fatigue because they rely on aerobic metabolism?
A)type I
B)type IIB
C)type IIA
D)intermediate
Q3) To increase strength,it is recommended to take ________ seconds on the lifting phase (concentric)and ______ seconds on the lowering (eccentric)phase.
A)3,2
B)2,4
C)5,2
D)6,8
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Chapter 10: Flexibility
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33 Verified Questions
33 Flashcards
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Sample Questions
Q1) Which type of muscles have a predictable tendency towards tightness?
A)primary movers
B)static muscles
C)postural muscles
D)fast twitch muscles
Q2) Which is true about flexibility?
A)It is a component of health related fitness.
B)It is important for treatment but not prevention.
C)It is not important for people that walk daily or meet aerobic activity guidelines.
D)Good flexibility can prevent most sports injuries.
Q3) Which of the following is true?
A)Ballistic stretching is considered to be safer than static stretching.
B)Ballistic stretching is more effective than PNF stretching.
C)Ballistic stretching is a specific type of dynamic stretching.
D)Ballistic stretching causes hypermobility.
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12
Chapter 11: Body Mechanics: Posture, Questionable
Exercises, and Care of the Back and Neck
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Sample Questions
Q1) Which of the following is recommended when working?
A)lift with full arm extension to help prevent back injuries
B)tools used most often should be within the closest reach
C)finish one task before changing to another
D)work above head level most of the time
Q2) A ______ core stabilizer produces trunk movement as well as trunk stability. A)local
B)sacral
C)global
D)regional
Q3) When sitting at a desk all day,what is a safe guideline to prevent posture,back,and neck problems?
A)raise the chair so your head is tilted down
B)keep your feet off the floor to relieve back pressure
C)rest your back firmly against the chair
D)keep your knees slightly higher than hips
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13
Chapter 12: Performance Benefits of Physical Activity
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Sample Questions
Q1) Which of the following is NOT true of skill-related fitness?
A)Skill related fitness declines faster than health-related fitness.
B)Skill-related fitness makes it easier to learn skills.
C)Skills can be improved with practice.
D)Excellence in one skill-related fitness component can make up for lack of another.
Q2) Athletes who train too hard and do not allow time for rest are susceptible to which hyperkinetic condition?
A)hyperplasia
B)proprioceptive drain
C)kinesthetic shock
D)overload syndrome
Q3) A mile-runner who regularly performs 6- to 7-mile runs is
A)training anaerobically.
B)performing long-slow distance training.
C)not training properly.
D)risking overuse injuries.
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14
Chapter 13: Body Composition
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Sample Questions
Q1) Which indicator is used to reflect visceral fat distribution?
A)somatotype
B)bioelectric impedance
C)waist circumference
D)height to weight ratio
Q2) The accepted international standards used by the U.S.and the World Health Organization is a BMI of ____ for overweight and a BMI ________ for obesity.
A)>20,>30
B)>25,>30
C)>30,>35
D)>25,>40
Q3) Health risks associated with obesity include
A)diabetes.
B)heart disease.
C)hypertension.
D)all the above
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Chapter 14: Nutrition
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Sample Questions
Q1) Which of the following nutrients does NOT provide energy?
A)protein
B)vitamins
C)carbohydrates
D)fat
Q2) The average intake of dietary fiber is much lower than the recommended amount of ______ g/day.
A)15-20
B)25-35
C)35-45
D)45-50
Q3) High-protein diets are damaging on the kidneys because the body must
A)excrete a lot of extra calcium.
B)fight against the cell damage.
C)process a lot of extra iron.
D)process a lot of extra nitrogen.
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Page 16
Chapter 15: Managing Diet and Activity for Healthy Body
Fatness
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Sample Questions
Q1) "Empty calories" refers to
A)food that does not make you fat.
B)calories with a low caloric content.
C)regurgitation of food to prevent weight gain.
D)food that is low in nutrients and high in calories.
Q2) Prescription drugs such as Sibutramine and Orlistat should be used
A)only with obese patients or overweight individuals with comorbidities.
B)only by people who have tried many different diets.
C)by patients who have undergone gastric surgery.
D)independent of lifestyle modifications.
Q3) Which of the following are considered appropriate short term goals?
A)losing 50 lbs.in a month
B)losing 2 lbs.per week
C)not eating for 3 days
D)none of the above
Q4) Which of the following describes the concept of "calorie sparing"?
A)the reduction in basal metabolism that occurs on low calorie diets
B)the perception that diet sodas will help people eat less
C)the regulation of hunger from participation in physical activity
D)balancing calorie intake with a corresponding amount of activity
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Chapter 22: Cancer, Diabetes, and Other Health Threats
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Sample Questions
Q1) Willingness to put up with adversity to keep pushing toward desired goals best defines the characteristic of
A)commitment.
B)challenge.
C)control.
D)stress management.
Q2) Which of the following is used to describe an individual's perception of a stressor?
A)stress appraisal
B)stress magnitude
C)stress reactivity
D)stress potential
Q3) Of the following types of events,which is considered the least stressful?
A)negative
B)ambiguous
C)uncontrollable
D)controllable
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Chapter 17: Stress Management, Relaxation, and Time Management
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Sample Questions
Q1) Jacobson's Progressive Relaxation Method does NOT involve
A)contracting then releasing the muscles.
B)placing an emphasis first on feeling the tension,then letting it go.
C)relaxing the large muscles first,then moving to the small.
D)increasing the intensity of muscle contractions as the exercises progress.
Q2) Which of the following is LEAST likely to be effective for stress management?
A)emotion-focused coping
B)problem-focused coping
C)appraisal-focused coping
D)avoidant coping
Q3) A good definition of "leisure time" is
A)time that is used for fitness development.
B)time that is wasted.
C)time that is free from demands.
D)time that is spent resting.
Q4) Which of the following is an example of an emotion-focused coping strategy?
A)writing down steps that could be taken
B)exercising to take your mind off the problem
C)changing negative thoughts
D)getting advice from your friends
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Chapter 18: The Use and Abuse of Tobacco
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Sample Questions
Q1) Which of the following is true of smokeless tobacco?
A)It is easier to quit than cigarettes.
B)It is more common than cigarette smoking.
C)It contains no nicotine.
D)It contains higher levels of carcinogens than cigarettes.
Q2) Which of the following components of cigarettes contains the carcinogenic compounds that cause cancer?
A)nicotine
B)carbon monoxide
C)tar
D)phosphates
Q3) A "chipper" is someone that
A)only smokes in the morning.
B)smokes the cheapest cigarettes available.
C)doesn't smoke every day.
D)only smokes menthol cigarettes.
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Chapter 19: The Use and Abuse of Alcohol
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Sample Questions
Q1) What percent of Americans meet the criteria for some type of alcohol related diagnosis?
A)8
B)15
C)22
D)31
Q2) Which of the following explains why women are more susceptible to alcohol than men?
A)They have less of the enzyme needed to process alcohol.
B)They have greater amounts of body water.
C)They are under more stress.
D)They have more of an addictive personality.
Q3) Which of the following is the active drug in alcoholic beverages?
A)ethanol
B)methanol
C)isopropyl
D)proof
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21
Chapter 20: The Use and Abuse of Other Drugs
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Sample Questions
Q1) According to the book,approximately what percent of college students have used illegal drugs in the past year?
A)5%
B)15%
C)35%
D)50%
Q2) What is another name for the drug with the street name "ice"?
A)cocaine
B)crystal methamphetamine
C)phencyclinidine
D)ecstacy
Q3) What two categories were used to describe the effects of different classes of drugs in the tables throughout the concept?
A)personal and social
B)physiological and psychological
C)psychological and social
D)behavioral and physical
E)physical and emotional
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Chapter 21: Preventing Sexually Transmitted Infections
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Sample Questions
Q1) HIV-infected people that received early treatment may have a ___________ reduction in mortality.
A)30%
B)50%
C)70%
D)90%
Q2) A chancre that changes from a red swelling to a hardened ulcer on the skin is a symptom of which STI?
A)genital herpes
B)genital warts
C)gonorrhea
D)syphilis
Q3) AIDS is caused by a virus that attacks
A)red blood cells.
B)white blood cells.
C)T helper T cells
D)B-lymphocytes.
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Page 23
Chapter 22: Cancer,Diabetes,and Other Health Threats
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Sample Questions
Q1) All of the following are common health problems associated with diabetes EXCEPT
A)high rate of kidney failure.
B)high incidence of blindness.
C)high incidence of lower limb amputation.
D)high rate of liver failure.
Q2) Which of the following is true of Type I diabetes?
A)It is typically considered to be "adult onset."
B)It occurs when the body fails to produce insulin.
C)It is the most common type of diabetes.
D)It cannot be treated with insulin.
Q3) What is it called when cancer cells spread to other parts of the body?
A)mastectomy
B)benign
C)metastasize
D)mammogram
Q4) Injuries claim more lives than chronic and infectious diseases among people
A)40 and younger.
B)between 41 and 50.
C)between 51 and 60.
D)61 and older.
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Chapter 23: Evaluating Fitness and Wellness Products:
Becoming an Informed Consumer
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Sample Questions
Q1) To date,the FDA has _______ magnets marketed with medical claims.
A)been undecided about
B)approved
C)not approved
D)never considered
Q2) Which of the following statements is LEAST likely to be true regarding information found on the Internet?
A)The Federal Trade Commission is charged with making sure that government agencies follow strict guidelines related to health care policies.
B)In general,government websites are good sources that contain valid information prepared by experts and based on scientific research.
C)In general,websites sponsored by educational institutions are good sources that contain valid information.
D)National organizations or agencies can provide excellent web resources for your benefit.
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Chapter 24: Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change
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Sample Questions
Q1) In the HELP philosophy,"H" stands for A)Heart.
B)Health.
C)Healing.
D)Honorable.
E)Human.
Q2) What best describes the contents of DNA?
A)It contains all of the cells of the body.
B)It regulates cell growth and metabolism.
C)It contains the instructions for building the proteins that control the cells in your body.
D)It serves as a communication link between your brain and your body.
Q3) In the Healthy People 2020 document,the broad vision is to create a society in which all people do what?
A)live long,healthy lives
B)learn about sustainable living
C)understand the health care system
D)become self-directed learners
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Page 26