Personal Health and Wellness
Midterm Exam
Course Introduction
Personal Health and Wellness is an introductory course that explores the foundations of healthy living, emphasizing the physical, mental, emotional, and social factors that contribute to overall well-being. Students will examine topics such as nutrition, physical activity, stress management, disease prevention, substance use, mental health, and health-related decision-making. Through interactive discussions and practical activities, the course empowers individuals to adopt evidence-based lifestyle habits, set personal health goals, and develop lifelong strategies for maintaining wellness.
Recommended Textbook
Concepts of Fitness And Wellness A Comprehensive Lifestyle Approach 11th Edition by Charles
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Corbin
Chapter 1: Health, Wellness, Fitness, and Healthy Lifestyles: an Introduction
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Sample Questions
Q1) The ability to change rapidly the position of the entire body in space with speed and accuracy is termed
A)balance.
B)coordination.
C)transfer.
D)agility.
Answer: D
Q2) What is the primary purpose of self-assessments of lifestyles?
A)provide a comparison to others
B)identify areas in which you may need to make improvements
C)learn measurement skills
D)get motivated by seeing your weaknesses
Answer: B
Q3) Which of the following best summarizes the components of the "HELP" acronym?
A)Healthy Lifestyle Planning
B)Health is available to Everyone for a Lifetime and its Personal
C)Home Education for Lifestyle Planning
D)Health Education for Lifeskills and Prevention
Answer: B
Page 3
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Chapter 2: Determinants of Lifelong Health, Wellness, and Fitness
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Q1) Which of the following determinants do we have the LEAST amount of control over?
A)lifestyle
B)heredity
C)health-care system
D)environmental factors
Answer: B
Q2) What is the leading "actual cause of death" in the United States?
A)alcohol misuse
B)medical errors
C)inactivity/poor nutrition
D)tobacco use
Answer: C
Q3) Which of the following affect our health,wellness,and fitness?
A)personal interactions
B)lifestyle changes
C)emotions
D)all of these affect health,wellness,and fitness
Answer: D
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Chapter 3: Self-Management and Self-Planning Skills for Health Behavior Change
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Sample Questions
Q1) Confidence in your ability to perform a specific activity is called
A)self-monitoring.
B)self-efficacy.
C)self-assessment.
D)self-management.
Answer: B
Q2) Which of the following statements is true regarding health behaviors?
A)Older adults are more likely to participate in regular physical activity than college students.
B)College students are more likely to eat poorly and abuse alcohol than older adults.
C)Smoking is an effective long-term weight maintenance strategy for college students.
D)Practicing one healthy behavior means you will practice another.
Answer: B
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Chapter 4: Preparing for Physical Activity
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Q1) When a person has hot,flushed,dry skin with a fast pulse,this could be a sign of
A)heat cramps.
B)heat exhaustion.
C)heat stroke.
D)hypothermia.
Q2) Which of the following is true of exercise in the heat?
A)Sport drinks are not recommended for exercise in the heat.
B)Thirst is an accurate indicator of the need for fluids.
C)Evaporation of sweat is enhanced in a humid environment.
D)Evaporation of sweat is our primary mode of heat loss.
Q3) The least severe form of heat problem during exercise is
A)heat exhaustion.
B)heat cramps.
C)heat stroke.
D)hot flashes.
Q4) Which of the following is the most severe heat-related injury?
A)heat cramps
B)heat exhaustion
C)heat stress
D)heat stroke
6
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Chapter 5: The Health Benefits of Physical Activity
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Q1) Which is NOT a primary risk factor for heart disease?
A)smoking
B)stress
C)hypertension
D)physical inactivity
Q2) Systolic blood pressure refers to which of the following?
A)the top number of a blood pressure reading
B)arterial pressure being exerted from a heart contraction
C)venous blood pressure
D)both A and B
Q3) Which of the following is true regarding physical activity and cancer?
A)Physical activity has not been shown to impact cancer.
B)Physical activity is known to create toxins that kill cancer cells.
C)Physical activity has been shown to reduce risks of some cancers.
D)Physical activity alters symptoms of cancer but not the disease itself.
Q4) 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 6: How Much Physical Activity Is Enough
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Q1) Which is true regarding the physical activity pyramid?
A)Flexibility is at a lower level than muscular fitness since it is less important for health.
B)Vigorous aerobic exercise is higher than moderate activity since it is more important.
C)Moderate activity is at the base because it is the base of an active lifestyle.
D)Sedentary activity is put at the top since it should be minimizeD.
Q2) Why is moderate activity placed at the bottom of the pyramid?
A)Moderate activities are the most widely performed activities among adults.
B)Moderate activities are performed more regularly than other levels.
C)Moderate activities provide many benefits for a modest amount of effort.
D)all of the above
Q3) 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.
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Chapter 7: Moving From Inactivity to Moderate-Intensity
Active Lifestyles
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Q1) Which is true of moderate activity?
A)It requires special equipment.
B)It can be achieved with brisk walks throughout the day.
C)It requires specific skills.
D)It must be done in continuous bouts.
Q2) Walkability is most directly associated with which of the following terms?
A)elliptical trainers
B)fitness centers
C)built environments
D)metabolic fitness
Q3) How many MET minutes would a person achieve if he ran at 6 METS for 20 minutes?
A)60
B)620
C)26
D)120
Q4) Activities that require 5 METS of energy are considered
A)very light.
B)light.
C)moderate.
D)maximum.
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Chapter 8: Cardiorespiratory Endurance
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Sample Questions
Q1) RPE is an indicator of A)training.
B)volume.
C)intensity.
D)endurance.
Q2) Someone with low fitness levels should exercise at which of the following levels?
A)40-50% of his heart rate reserve
B)55-65% of his maximum heart rate
C)12-13 Rating of Perceived Exertion (RPE)
D)all of the above
Q3) The most accurate measure of cardiorespiratory endurance is a A)12-minute walk or run.
B)step test.
C)6-minute bicycle ride test.
D)maximal oxygen uptake test.
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10
Chapter 9: Vigorous Aerobics, Sports, and Recreational Activities
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Sample Questions
Q1) Which of the following activities is ranked as one of the least popular among adults,but one of the most popular for youth?
A)individual sports
B)team sports
C)water sports
D)racquet sports
Q2) What unit is used to track the U.S.physical activity guidelines?
A)MET-minutes
B)aerobic minutes
C)activity-days
D)activity hours
Q3) Which point is emphasized in the U.S.Physical Activity Guidelines?
A)Moderate activity is not sufficiently intense for health benefits.
B)Vigorous activity is more dangerous than moderate activity.
C)Moderate and vigorous activity can be combined to meet guidelines.
D)Health benefits cannot be attained by moderate activity.
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Chapter 10: Muscle Fitness and Resistance Exercise
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Q1) Which of the following is true regarding muscular fitness?
A)Strength is more easily developed in slow-twitch fibers.
B)Muscular endurance is developed best with heavy weights and few repetitions.
C)Muscular strength is not influenced by age.
D)Relative strength of women is similar to that of men.
Q2) Which of the following terms describes the plank exercise?
A)concentric
B)eccentric
C)isometric
D)isokinetic
Q3) As you increase your strength and muscular fitness,it often becomes hard to keep improving.Which principle does this reflect?
A)specificity
B)rest and recovery
C)diminishing returns
D)overload
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Chapter 11: Flexibility
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Sample Questions
Q1) What purpose(s)does stretching at the end of a workout serve?
A)increasing strength and cooling-down
B)building flexibility and reducing soreness
C)building flexibility and cooling-down
D)both A and B
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) People with hypermobility
A)may be more prone to joint dislocation.
B)may have difficulty stretching.
C)use less energy in walking and jogging.
D)have advantages in most sports.
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Chapter 12: Body Mechanics: Posture, Questionable
Exercises, and Care of the Back and Neck
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Sample Questions
Q1) Exercises that help correct pain-related problems by strengthening weak muscles,stretching short ones,and improving circulation are classified as A)therapeutic.
B)curative.
C)restorative.
D)healing.
Q2) Which of the following is true regarding backaches?
A)Back pain is the most common medical complaint reported to doctors.
B)Most Americans experience back pain sometime in their life.
C)The cause of most back pain can be determined.
D)Back pain is preventable.
Q3) An exercise that increases risk of injury if repeated over time is called A)antagonistic.
B)questionable.
C)controlled.
D)therapeutic.
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14
Chapter 13: Performance Benefits of Physical Activity
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Sample Questions
Q1) People who exercise more than once a day and while ill or injured may have
A)compulsive physical activity.
B)activity neurosis.
C)exercise addiction.
D)all the above
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) 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.
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Chapter 14: Body Composition
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Sample Questions
Q1) The term "essential fat" means the
A)amount of dietary fat essential for a balanced diet.
B)minimum amount of body fat essential for good health.
C)smallest amount of body fat that can be pinched between your fingers.
D)desirable amount of body fat for good performance.
Q2) Which of the following is true about obesity?
A)It can be preventable by crash diets.
B)It is a normal part of the aging process.
C)It is a result of eating more calories than you expend.
D)It is ultimately caused by glandular problems.
Q3) Which of the following compounds influences obesity by altering appetite and metabolic rate?
A)insulin
B)glucose
C)leptin
D)dopamine
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Chapter 15: Nutrition
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Q1) Which of the following is an example of a functional food?
A)omega-3 fatty acids in cold water fish
B)probiotic yeasts in yogurt
C)isoflavones in soy products
D)all of these
Q2) How many 8-ounce glasses of water should the average adult consume per day?
A)4
B)6
C)8
D)10
Q3) A synthetic fat that passes through the gastrointestinal system without being digested is known as
A)extra-fat.
B)new-trim.
C)benecol.
D)olestra.
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Chapter 16: Managing Diet and Activity for Healthy Body
Fatness
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Sample Questions
Q1) Which of the following is NOT a behavioral goal?
A)Do cardiovascular exercises three times per week.
B)Lose 15 pounds in three months.
C)Consume five servings of fruits and vegetables each day.
D)Do resistance exercises two times per week.
Q2) Which of the following is good advice for weight/fat control?
A)Eat fast so you do not think about food.
B)Space meals equally throughout the day.
C)Skip lunch or breakfast if you do not feel hungry.
D)Eat a large dinner and a small breakfast and lunch.
Q3) Which of the following is used to describe the concept of viewing food as "providing sustenance or energy for healthy living"?
A)behavioral eating
B)mindful eating
C)calculated eating
D)sustainable eating
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18
Chapter 17: Stress and Health
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Q1) People who have a type A personality are characterized by
A)boredom due to lack of sufficient stress.
B)a lower risk for unhealthy lifestyles.
C)an interest in supporting others.
D)enjoyment of highly competitive situations.
Q2) Which of the following is NOT a dimension of hardiness?
A)the ability to view new responsibilities as challenges rather than stressors
B)a commitment to following through with goals
C)the desire to escape stress by avoiding stressful situations
D)a willingness to be proactive in confronting stress
Q3) Which body system is associated with the "fight-or-flight" response?
A)cardiovascular
B)parasympathetic
C)digestive
D)autonomic nervous
Q4) The positive dimension of stress is called
A)distress.
B)eustress.
C)burnout.
D)rustout.
Page 19
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Chapter 18: Stress Management, Relaxation, and Time Management
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Q1) Mindfulness meditation differs from most relaxation techniques by
A)encouraging you to fully experience emotions.
B)distracting attention away from distressing emotions.
C)focusing on ways you can control your future.
D)incorporating deep breathing with stretching.
Q2) Which stress-management technique involves monitoring of physiological processes for changes in muscle contraction,blood pressure,and brain waves?
A)progressive relaxation
B)autogenic training
C)biofeedback
D)mental imagery
Q3) Which of the following is considered an appraisal-focused strategy for stress management?
A)talking about an issue with friends
B)going for a walk to change your mood
C)seeking input to solve the problem
D)listening to music to relax
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Chapter 19: The Use and Abuse of Tobacco
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Q1) Which best describes "e-cigarrettes?"
A)a name given to cigarettes purchased through black market websites
B)a device that provides users with nicotine but no smoke
C)an additive that counteracts carcinogens in cigarette smoke
D)an electronic gaming environment designed to attract young smokers
Q2) Which of the following is NOT true about smoking policies?
A)The majority of states have bans on smoking in restaurants.
B)The majority of states have smoking bans in workplaces.
C)Public smoking bans have had little effect on rates of smoking.
D)All states are required to conform to the same cigarette taxes.
Q3) Which of the following statements is true?
A)Smokers are more likely to use alcohol than nonsmokers.
B)Most smokers began their habit after age 20.
C)Smokers are more likely to receive respect from others.
D)Smokers are welcome to smoke in public areas.
Q4) Nicotine is
A)a highly addictive drug.
B)a carcinogenic compound.
C)a slow-acting drug.
D)an hypo-allergenic compounD.
Page 21
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Chapter 20: The Use and Abuse of Alcohol
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Q1) Consumption of which of the following will result in the highest blood alcohol content?
A)6 12-ounce beers
B)7 1.25-ounce shots of tequila
C)4 6-ounce glasses of wine
D)All have the same alcohol content and will result in similar blood alcohol content.
Q2) Alcohol that is 80 proof is about
A)15% alcohol.
B)25% alcohol.
C)40% alcohol.
D)50% alcohol.
Q3) Which is a correct definition of Heavy Episodic Drinking?
A)males: 5 or more drinks in a 2-hour period
B)females: 4 or more drinks in a row
C)males and females: 5 or more drinks in a 2-hour period
D)males and females: 3 days per week of drinking at least 4 drinks in a row
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Chapter 21: The Use and Abuse of Other Drugs
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Q1) All of the following are categories of inhalants except A)solvents.
B)aerosols.
C)nitrates.
D)opiates.
Q2) Which of the following is NOT classified as a "designer drug?"
A)rohypnol
B)ketamine
C)ecstasy
D)meth ("ice")
Q3) What is another name for the drug with the street name "ice?"
A)cocaine
B)crystal methamphetamine
C)phencyclinidine
D)ecstacy
Q4) Alcohol belongs to which classification of drug?
A)stimulant
B)depressant
C)hallucinogen
D)narcotic
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Chapter 22: Preventing Sexually Transmitted Infections
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Q1) Which of the following could possibly decrease the risk of transmission from HIV-infected mothers to their children?
A)prenatal vitamins
B)cesarean section
C)breastfeeding
D)blood transfusion
Q2) Worldwide,what percentage of all AIDS cases are transmitted by heterosexual sex?
A)1/4
B)1/2
C)2/3
D)3/4
Q3) Which of the following is true of HIV transmission?
A)It can be transmitted through the sweat.
B)It can be transmitted through airway transmission.
C)It can be transmitted through infected blood.
D)It can be transmitted through shared eating utensils.
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Chapter 23: Cancer,Diabetes,and Other Health Threats
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Q1) Which is NOT an effective ways to relieve depression?
A)increased social contact
B)realistic goal setting
C)regular aerobic exercise
D)use of sleeping pills
Q2) 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.
Q3) What is it called when cancer cells spread to other parts of the body?
A)mastectomy
B)benign
C)metastasize
D)mammogram
Q4) 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.
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Chapter 24: Evaluating Fitness and Wellness Products:
Becoming an Informed Consumer
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Q1) According to the Federal Trade Commission (FTC),approximately what percent of fraud cases are related to weight loss supplements?
A)5%
B)12%
C)25%
D)37%
Q2) Electrical stimulators
A)are the most widely used exercise device on the market.
B)can interfere with the normal rhythm of the heart.
C)are effective but not recommended.
D)can increase blood pressure.
Q3) Which of the following is TRUE about vitamin supplementation?
A)Studies now suggest that with vitamins,more is clearly better.
B)Studies have reported negative long-term consequences of long-term use in people who do not have nutritional deficiencies.
C)Studies have not specifically tested the effects of vitamins on health.
D)Studies evaluating risks of vitamin deficiency are flaweD.
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Chapter 25: Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change
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Q1) A yearly preventive physical exam is recommended after _______ years of age.
A)20
B)30
C)40
D)50
Q2) Balancing work and leisure and responding proactively to challenging or stressful situations is an example of _______ wellness.
A)physical
B)social
C)intellectual
D)emotional
Q3) Which of the following statements is most accurate?
A)Your actions can't compensate for an unhealthy environment.
B)Your actions and interactions impact wellness but not health.
C)Your actions and interactions influence health only through adoption of healthy lifestyles.
D)Your actions and interactions have a major influence on almost all aspects of health and wellness.
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