Health and Wellness Concepts
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Course Introduction
Health and Wellness Concepts explores the fundamental principles that contribute to overall well-being, emphasizing the interrelationship between physical, mental, social, and emotional health. The course covers topics such as nutrition, physical activity, stress management, disease prevention, substance abuse, and healthy lifestyle choices. Students learn to assess personal health behaviors, develop strategies to improve health outcomes, and understand the impact of cultural, environmental, and socioeconomic factors on wellness. Through discussions, self-evaluations, and practical activities, students gain the knowledge and skills needed to make informed decisions that promote lifelong wellness.
Recommended Textbook Concepts of Fitness And Wellness A Comprehensive Lifestyle Approach 10th Edition by Charles
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Chapter
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Q1) Which of the following statements is TRUE?
A)Physical fitness is the same as cardiovascular fitness.
B)Optimal physical fitness ensures optimal health.
C)Physical fitness is characterized by sports skills.
D)Health-related fitness is more important than skill-related fitness.
Answer: D
Q2) Which of the following are considered skill-related fitness components?
A)power
B)reaction time
C)speed
D)all the above
Answer: D
Q3) 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
Page 3
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Chapter 2: Self-Management and Self-Planning Skills for Health Behavior Change
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Q1) Ex-smokers who learn methods of saying "no" to those who offer tobacco are practicing
A)social support.
B)goal setting.
C)self-planning.
D)relapse prevention.
Answer: D
Q2) Learning to cope with problems,such as a lack of facilities or inadequate equipment,is known as A)goal-setting.
B)preventing relapse.
C)finding social support.
D)overcoming barriers.
Answer: D
Q3) Which of the following is NOT a stage of the Transtheoretical Model?
A)action
B)precontemplation
C)performance
D)maintenance
Answer: C
Page 4
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Chapter 3: Preparing for Physical Activity
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Sample Questions
Q1) Fans or wind can help cool exercisers via A)conduction.
B)convection.
C)radiation.
D)dissipation.
Answer: B
Q2) Which of the following should occur as a result of a general warm-up?
A)decreased fat utilization
B)increased lactic acid formation
C)increased fatigue
D)increased body temperature
Answer: D
Q3) What is recommended for the care of tendonitis?
A)elevation
B)compression
C)Tylenol
D)ice and rest
Answer: D
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5
Chapter 4: The Health Benefits of Physical Activity
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Q1) 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.
Q2) What is meant by "compression of morbidity"?
A)reducing the amount of exercise needed to reduce risk of CVD
B)reducing the amount of time it takes to achieve benefits from activity
C)shortening the total number of years that illnesses or disabilities occur
D)shortening the total number of years of life
Q3) Which of the following statements is TRUE regarding obesity and premature death?
A)A person who is both fat and fit is at lower risk than someone who is thin but unfit.
B)Fitness doesn't help a person if they are overweight.
C)Overweight individuals have lower morbidity rates.
D)Fitness is important mainly for overweight people.
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6
Chapter 5: 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) Which of the following statements best describes the level of the pyramid called Vigorous Aerobics?
A)This type of activity is more important to females than males.
B)The frequency is greater than the recommended amount of lifestyle activities.
C)Activities such as weight lifting and calisthenics are commonly in this category.
D)This type of activity can build cardiovascular fitness.
Q3) What does the "F" in the acronym FITT stand for?
A)frequency
B)fitness
C)follow
D)format
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Chapter 6: Moderate Physical Activity: A Lifestyle Approach
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Q1) Which of the following represents the activity recommendations from the original "Surgeon General's Report on Physical Activity and Health"?
A)60 minutes per day
B)100 calories a day
C)1000 calories a week
D)14 hours a week
Q2) Why is moderate intensity activity positioned at the base of the activity pyramid?
A)It can be performed by virtually all people - regardless of age and fitness level.
B)It is an effective warm-up for more vigorous activities at the other levels.
C)It provides the smallest impact on health.
D)It is generally done for the least amount of time.
Q3) What duration is used to define a "bout" of physical activity in the national physical activity guidelines?
A)0 minutes (no durations are used to define a minimum)
B)5 minutes
C)10 minutes
D)30 minutes
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8
Chapter 7: Cardiovascular Fitness
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Q1) Rates of Perceived Exertion have been shown to
A)correlate with max HR.
B)correlate with 1 RM.
C)correlate with HRR.
D)all the above
Q2) Which arterial site for pulse counting is the most popular?
A)radial
B)brachial
C)carotid
D)femoral
Q3) What frequency recommendation is most appropriate for a low fit person beginning exercise?
A)5 days a week of moderate activity
B)2 days of vigorous and 2 days of moderate
C)2 days of moderate and 2 days of light
D)3 days of light activity
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Chapter 8: Vigorous Aerobics,Sports,and Recreational Activities
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Q1) Which of the following best characterizes "combo" exercise classes?
A)low and high intensity
B)cross training
C)flexibility and strength training
D)multi-generational and multi-gender
Q2) Which of the following is true?
A)Participation in vigorous physical activity can substitute for moderate physical activity in meeting guidelines.
B)People who do vigorous physical activity above the minimum get additional benefits.
C)Moderate physical activity is not intense enough for health benefits in fit individuals.
D)both A and B
Q3) Stationary cycling typically performed as a group is called
A)group fitness.
B)spinning.
C)interval cycling.
D)biking.
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10
Chapter 9: Muscle Fitness and Resistance Exercise
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Q1) Men and women can compete on a fairly equal basis against each other on a test of ________ muscular endurance.
A)absolute
B)static
C)isometric
D)relative
Q2) Which of the following is an advantage of free weights over weight machines?
A)no spotters required
B)easier to change weights
C)does not cause soreness
D)more related to real-life activities and movements
Q3) 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
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11
Chapter 10: Flexibility
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Q1) No ideal standard for flexibility exists because
A)people have different limb lengths.
B)heredity plays the major role.
C)little scientific evidence exists about the relationship of flexibility to fitness.
D)there are no norms for various ages and sexes.
Q2) Which is the best recommendation regarding strength training and stretching?
A)stretch first and then strength train
B)strength train antagonist muscles more frequently than the agonist muscles
C)carry all strength-training movements through the full range of motion
D)only stretch the muscles you strength train
Q3) What purposes 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
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12
Chapter 11: Body Mechanics: Posture, Questionable
Exercises, and Care of the Back and Neck
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Q1) What is the consequence of a forward head posture?
A)low back tension
B)neck pain
C)herniated disks
D)arthritis
Q2) Which of the following is true?
A)Degenerative changes in the discs cause people to get shorter as they age
B)The majority of cases of back pain are caused by disc herniation.
C)Disc herniation occurs most typically from an acute injury.
D)Risks of disc herniation increase with age.
Q3) Lumbar ___________ is commonly called "swayback."
A)kyphosis
B)kurtosis
C)lordosis
D)scoliosis
Q4) Poor posture can be caused by which of the following?
A)heart disease
B)high blood pressure
C)environmental factors
D)all the above
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Chapter 12: Performance Benefits of Physical Activity
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Q1) A goal of anaerobic interval training is to improve the body's ability to
A)produce energy after sustained periods of activity.
B)produce energy with oxygen.
C)tolerate and remove lactic acid from the blood.
D)tolerate and produce more lactic acid in the blood.
Q2) Which intensity range is generally used for aerobic intervals?
A)40 - 50%
B)50 - 70%
C)75 - 85%
D)80 - 90%
Q3) Which muscle fibers are best suited for anaerobic exercise?
A)fast-twitch
B)intermediate-twitch
C)slow-twitch
D)medium-twitch
Q4) People that 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
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Chapter 13: Body Composition
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Q1) Which term has been used to describe the fat storage in the upper part of the body?
A)gynoid
B)peptoid
C)android
D)leptoid
Q2) 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.
Q3) Which best explains the phenomena of "creeping obesity"?
A)fast food and an unhealthy environment
B)social comparisons and normative behavior
C)increases in sedentary behavior
D)declines in activity level and BMR with age
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15
Chapter 14: Nutrition
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Q1) The 2010 dietary guidelines recommend reducing which of the following?
A)solid fats
B)added sugars
C)dairy products
D)both A and B
Q2) __________ is necessary for the blood to carry adequate oxygen.
A)Iron
B)Calcium
C)Sodium
D)Potassium
Q3) A synthetic fat that passes through the gastrointestinal system without being digested is known as
A)estra-fat.
B)new-trim.
C)benecol.
D)olestra.
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Page 16
Chapter 15: Managing Diet and Activity for Healthy Body
Fatness
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Q1) What is a key reason why physical activity should be combined with diet for weight loss (instead of relying on diet alone)?
A)It reduces bloating and water retention.
B)It reduces the metabolic rate.
C)It prevents the loss of lean muscle tissue.
D)It prevents calcification of bones.
Q2) Which of the following is true of a product called "lipodissolve"?
A)It is a safe and effective fat loss injection tested in clinical studies.
B)It is a dietary supplement that increases calorie burning.
C)It is viewed as a "drug" by the FDA and banned due to unproven effectiveness.
D)It is a suppressant banned along with ephedra due to health risks.
Q3) Which of the following is the most appropriate recommendation for long-term weight control?
A)go on a caloric restriction diet once a month
B)skip breakfast to cut calories
C)eat a low-fat diet and perform regular exercise
D)never eat out at a restaurant
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Page 17
Chapter 22: Cancer, Diabetes, and Other Health Threats
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Q1) 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
Q2) Which of the following reflects the meaning of "stress reactivity"?
A)an index of stress used in national surveys
B)the evaluation of resources needed to address the stressor
C)the difference between genders in the perception of stress
D)the extent to which the sympathetic nervous system is activated by a stressor
Q3) How are stressors different than stress?
A)Stressors are more temporary than stress.
B)Stressors are considered to be sources of stress.
C)Stressors are a sub-class of stress dealing with emotion.
D)Stressors can be avoided but stress influences everyone.
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Chapter 17: Stress Management, Relaxation, and Time Management
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Q1) To be successful in mindfulness meditation,it is very important not to A)judge your emotions.
B)write down your emotions.
C)tell someone how you feel.
D)experience your emotions.
Q2) What distinguishes "play" from "recreation"?
A)It typically involves imagination.
B)It is usually extrinsically motivated.
C)It is more physically active.
D)It is done for shorter periods of time.
Q3) Seeking social support is an example of which coping strategy?
A)emotion-focused coping
B)problem-focused coping
C)appraisal-focused coping
D)avoidant coping
Q4) During the last 10 years,annual working hours in the U.S.have
A)decreased.
B)increased.
C)remained the same.
D)fluctuated up and down.
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Chapter 18: The Use and Abuse of Tobacco
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Q1) Which of the following is true regarding smoking?
A)Smoking rates have increased since the 1950's.
B)The Surgeon General's warning had little effect on the rates of smoking.
C)The health risks of smoking are not well established.
D)Secondhand smoke poses significant health risks.
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) Mainstream smoke
A)poses no health risks.
B)comes from the burning tip of the cigarette.
C)refers to smoke exhaled from the smoker's mouth.
D)is more dangerous than sidestream smoke.
Q4) 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.
Page 20
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Chapter 19: The Use and Abuse of Alcohol
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Q1) What percent of young adults reported driving within two hours after consuming alcohol in the last year?
A)15%
B)25%
C)35%
D)45%
Q2) What factor has contributed to a dramatic decrease in alcohol-related traffic fatalities?
A)lowering legal limits to .08
B)raising the drinking age to 21
C)random check points on highways
D)both A and B
Q3) What percent of fatal injury traffic accidents involve at least one driver with a BAC of .08 or higher?
A)10%
B)24%
C)32%
D)44%
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21
Chapter 20: The Use and Abuse of Other Drugs
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Q1) Drugs that cause the user to have hallucinations,e.g. ,LSD,are referred to as A)designer drugs.
B)hallucinogens.
C)stimulants.
D)depressants.
Q2) All of the following are categories of inhalants except A)solvents.
B)aerosols.
C)nitrates.
D)opiates.
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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Q1) 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.
Q2) Which of the following has been the most frequently reported STI in the United States for the past decade?
A)genital herpes
B)genital warts
C)gonorrhea
D)chlamydia
Q3) Which of the following is NOT among the common symptoms of AIDS?
A)loss of appetite
B)fatigue
C)headache
D)swollen glands
E)weight loss
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Chapter 22: 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) Suicide is the ______ leading cause of death among male teenagers.
A)first B)second C)third D)fourth
Q3) Cancer is the ________ leading cause of death in the United States.
A)first
B)second C)third D)fourth
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 23: Evaluating Fitness and Wellness Products:
Becoming an Informed Consumer
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Q1) 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.
Q2) Which of the following risks are associated with liposuction?
A)infections
B)weight loss
C)fatalities
D)both A and C
Q3) Which of the following supplements are derived from plant sources?
A)glucosamine
B)chondroitin
C)Echinacea
D)all of the above
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Chapter 24: Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change
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Q1) 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.
Q2) Being supportive of family,friends,and co-workers is an example of _______ wellness.
A)physical
B)social
C)intellectual
D)emotional
Q3) Approximately how many deaths occur each year as a result of side effects from medicine?
A)100,000
B)500,000
C)1,500,000
D)25,000,000
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