Personal Health and Wellness Review
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Course Introduction
Personal Health and Wellness explores the key concepts, practices, and strategies involved in maintaining and improving individual health and well-being. The course examines topics such as physical fitness, nutrition, mental health, stress management, disease prevention, and healthy lifestyle choices. Students will learn to assess personal health habits, set realistic wellness goals, and develop skills to enhance overall quality of life. Emphasis is placed on evidence-based approaches to wellness, as well as the impact of social, cultural, and environmental factors on personal health.
Recommended Textbook Concepts of Fitness And Wellness A Comprehensive Lifestyle Approach 11th Edition by
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Charles Corbin
Chapter 1: Health, Wellness, Fitness, and Healthy Lifestyles: an Introduction
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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 is a skill-related component of fitness?
A)agility
B)body composition
C)cardiorespiratory fitness
D)flexibility
Answer: A
Q3) Hypokinetic means
A)low blood pressure.
B)infectious disease.
C)too little exercise.
D)water exercise.
Answer: C
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Chapter 2: Determinants of Lifelong Health, Wellness, and Fitness
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Q1) Which of the following is NOT listed as one of the top three "actual" causes of death?
A)alcohol misuse
B)tobacco use
C)inactivity and poor diet
D)accidents
Answer: D
Q2) Which of the following statements is true?
A)Infectious diseases are the major causes of death.
B)Being physically active and eating well does little to improve well-being.
C)Dramatic health results require major changes to lifestyle behaviors.
D)More than half of early deaths are the result of chronic diseases caused by unhealthy lifestyles.
Answer: D
Q3) Environmental determinants account for which percentage of early deaths?
A)10%
B)25%
C)40%
D)50%
Answer: B
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Chapter 3: Self-Management and Self-Planning Skills for Health Behavior Change
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Q1) When an individual,in meeting health goals,takes small steps that allow success,he or she is employing what self-management skill?
A)overcoming barriers
B)building self-confidence and motivation
C)balancing attitudes
D)changing beliefs
Answer: B
Q2) Which of the following is considered to be the first step in planning for healthy lifestyles?
A)identifying needs
B)setting goals
C)clarifying reasons
D)selecting program components
Answer: C
Q3) 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
Page 5
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Chapter 4: Preparing for Physical Activity
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Sample Questions
Q1) What is recommended for the care of tendonitis?
A)ice and rest
B)compression
C)Tylenol
D)elevation
Q2) What two components comprise the windchill factor?
A)wind speed and humidity
B)wind speed and temperature
C)wind direction and atmospheric pressure
D)the length of time exposed and age
Q3) Which of the following best describes the PAR-Q?
A)an assessment that evaluates potential risks from exercise
B)a system that guides the progression of intensity during a workout
C)an acronym that describes the specific components of a typical workout
D)an advanced method for stretching that avoids the stretch reflex
Q4) "Apparent temperature" means a combination of
A)atmospheric pressure and temperature.
B)humidity and temperature.
C)wind velocity and temperature.
D)wind velocity,humidity,and temperature.
6
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Chapter 5: The Health Benefits of Physical Activity
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Q1) Which of the following are considered forms of cardiovascular heart disease?
A)stroke
B)hypertension
C)peripheral vascular disease
D)all of the above
Q2) Auxiliary blood vessels that take over normal coronary blood circulation when blood flow is diminished are called
A)collateral circulation.
B)corollary circulation.
C)athero circulation.
D)coronary thrombosis.
Q3) Which of the following statements is true?
A)Coronary heart disease is a type of cardiovascular disease.
B)A person can have heart disease but not cardiovascular disease.
C)Heart disease is a precursor of cardiovascular disease.
D)Heart disease and cardiovascular disease are independent of each other.
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Chapter 6: How Much Physical Activity Is Enough
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Q1) Which of the following is TRUE of sedentary behavior and chronic disease?
A)Even active people are at risk if they are sedentary.
B)Being sedentary doesn't matter.
C)Sedentary behavior impacts weight control but not other chronic disease risks.
D)Minimizing sedentary behavior is important only for highly fit individuals.
Q2) Which category of the activity pyramid do "lifestyle" activities typically fall into?
A)light
B)moderate
C)muscle fitness
D)flexibility
Q3) What does the second "T" represent in the FITT-VP formula (FITT-VP vs.FIT)?
A)"Time" is required to achieve benefits.
B)Benefits depend on the "Type" of physical activity performed.
C)Workouts need to use appropriate "Timing."
D)The activity session needs to have the right "Tone" to achieve benefits.
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Chapter 7: Moving From Inactivity to Moderate-Intensity
Active Lifestyles
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Sample Questions
Q1) Current physical activity guidelines from the Department of Health and Human Services suggest that one minute of vigorous activity is equivalent to ________ minutes of moderate activity.
A)2
B)3
C)4
D)5
Q2) What is the approximate caloric equivalent of 1 MET?
A)50 kcal
B)100 kcal/kg/hour
C)200 calories/hour
D)400 kcal/kg
Q3) What duration is used to define a "bout" of physical activity in the national physical activity guidelines?
A)2 minutes
B)5 minutes
C)10 minutes
D)30 minutes
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Chapter 8: Cardiorespiratory Endurance
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Sample Questions
Q1) Which is the most accurate statement about the relationship between fitness and fatness?
A)Fitness is important only if you are overweight.
B)Fitness doesn't improve health if you are overweight.
C)Being overweight counteracts the benefits of fitness.
D)Being fit counteracts the risks of being fat.
Q2) VO2 max refers to maximum
A)air ventilation.
B)cardiac pulse.
C)oxygen consumption.
D)exercise intensity.
Q3) Which of the following is true of the cardiorespiratory system?
A)Blood in veins has less oxygen than blood in arteries.
B)Arteries carry oxygenated blood back to the heart.
C)The lungs pump blood around the body.
D)Arteries only provide oxygen to the heart muscle.
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Chapter 9: Vigorous Aerobics, Sports, and Recreational Activities
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Q1) Which is NOT true about participation in vigorous aerobic activities?
A)It refers to activities in the 3-6 MET range.
B)Participation rates decline sharply with age.
C)It captures rhythmical activities that use large muscle groups.
D)It resides at Step 2 of the activity pyramiD.
Q2) Which is TRUE based on the national surveys of sports and fitness activities?
A)Team sports are more popular than vigorous individual activities.
B)Baby boomers are more active than younger generations (Gen X or Gen Y).
C)Participation in "racquet sports" is consistently higher than "outdoor sports."
D)Participation rates in "individual sports" are greater than "team sports" for adults.
Q3) What unit is used to track the U.S.physical activity guidelines?
A)MET-minutes
B)aerobic minutes
C)activity-days
D)activity hours
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Chapter 10: Muscle Fitness and Resistance Exercise
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Sample Questions
Q1) Good muscle fitness is associated with
A)looking one's best.
B)improved athletic performance.
C)wellness.
D)all of the above
Q2) Which of the following terms describes the plank exercise?
A)concentric
B)eccentric
C)isometric
D)isokinetic
Q3) Sets and reps are captured with which term of the FIT formula?
A)frequency
B)intensity
C)time
D)all of the above
Q4) 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.
Page 12
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Chapter 11: Flexibility
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Sample Questions
Q1) Bands of tissue that connect bones are A)ligaments.
B)tendons.
C)muscles.
D)fibroids.
Q2) Which of the following statements is true regarding PNF?
A)It is a complicated surgical procedure used to increase joint range of motion.
B)It requires the active assistance of the antagonist muscle.
C)A partner is not necessary for initial benefits.
D)The CRAC technique has been shown to be ineffective.
Q3) Flexibility is influenced by which of the following?
A)age
B)race
C)height
D)ethnicity
Q4) The reflex relaxation of an opposing muscle group is called A)active stretching.
B)reciprocal inhibition.
C)ballistic stretching.
D)stimulation.
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Chapter 12: Body Mechanics: Posture, Questionable
Exercises, and Care of the Back and Neck
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Q1) Resistance exercise can help postural and back problems because it
A)corrects muscle imbalances.
B)increases blood flow.
C)decreases hormonal concentrations.
D)flexes the spine.
Q2) 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.
Q3) Which discipline uses biomechanical principles to develop tools and workplace settings that put the least amount of strain on the body?
A)ergonomics
B)neurobiology
C)physical medicine
D)mechanical engineering
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Chapter 13: 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) What sequence of exercises should you follow when training all major muscle groups in a workout?
A)large muscle groups before small groups
B)multiple-joint exercises before single-joint ones
C)small muscle groups before large groups
D)both A and B
Q3) Which of the following resistance programs is characterized by high load and high rest?
A)strength/power
B)hypertrophy/size
C)muscular endurance
D)neuromotor
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Chapter 14: Body Composition
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Sample Questions
Q1) Health risks associated with obesity include
A)diabetes.
B)heart disease.
C)hypertension.
D)all the above
Q2) From a health perspective,which of the following is true?
A)Being fit is more important than being thin (i.e."normal weight").
B)Being overfat doesn't matter if you not overweight.
C)Being fat counteracts the health benefits of fitness.
D)Being thin (i.e."normal weight")protects against health risks of inactivity.
Q3) Which of the following has been shown to work in resetting the "set-point?"
A)acupuncture
B)exercise
C)consumption of protein
D)stimulants
Q4) What device is used to measure skinfolds?
A)tape measure
B)dynamometer
C)caliper
D)scale
Page 16
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Chapter 15: Nutrition
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Sample Questions
Q1) What is the key to carbohydrate loading before an athletic event,such as a marathon?
A)eating a lot of both simple and complex carbohydrates
B)eating a higher percentage of carbohydrates than normal
C)eating large quantities of complex carbohydrates at least four days before an event
D)eating large quantities of simple carbohydrates only
Q2) 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.
Q3) How many 8-ounce glasses of water should the average adult consume per day?
A)4
B)6
C)8
D)10
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Chapter 16: Managing Diet and Activity for Healthy Body
Fatness
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Q1) What strategy is most important for long-term weight control?
A)a careful balancing of dietary nutrients
B)a plan based on timing of meals
C)an approach that includes both diet and physical activity
D)a systematic reduction in fat content of meals
Q2) Which level is at the inner circle of the social-ecological model?
A)individual
B)environmental
C)settings/places
D)societal
Q3) Which best characterizes the concept of "Non-Exercise Activity Thermogenesis?"
A)energy expended following exercise
B)basal metabolism
C)light physical activity
D)calories burned while sleeping
Q4) When eating,what suggestions are recommended?
A)Eat slowly.
B)Eat everything.
C)Watch television when eating.
D)all of the above
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Chapter 17: Stress and Health
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Sample Questions
Q1) The first step in managing stress is to
A)make a list of all the potential ways to cope with the stress.
B)recognize the causes and be aware of the symptoms.
C)ask a friend or family member for help.
D)see a doctor to determine if it has affected your blood pressure.
Q2) College students today have additional pressures than they did in the past because
A)college tuition has been raised significantly.
B)student loans are more difficult to receive.
C)more students now work to support their studies.
D)parents are becoming less involved in their children's education.
Q3) Which of the following was used as an example of a shared source of stress for the United States?
A)bipartisanship
B)inclement weather
C)immigration laws
D)economic downturn
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Chapter 18: Stress Management, Relaxation, and Time Management
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Q1) Learning to think in "shades of gray" helps to avoid which of the following?
A)procrastination
B)anxiety disorders
C)distorted thinking
D)anger
Q2) Which of the following is true regarding work trends?
A)More people now hold second jobs than in the past.
B)Most jobs in contemporary society have decreased time demands.
C)Worker productivity has decreased.
D)Salaries are decreasing.
Q3) When creating lists of things that need to be done using the ABC system for time management,the "B" stands for tasks that
A)must be done.
B)should be done.
C)could be done.
D)do not need to be done.
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Chapter 19: The Use and Abuse of Tobacco
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Q1) 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.
Q2) Carbon monoxide from cigarettes causes which of the following conditions?
A)increased risk for cancer
B)increased risk for heart disease
C)reduced oxygen carrying capacity in blood
D)bronchitis
Q3) Nicotine is
A)a highly addictive drug.
B)a carcinogenic compound.
C)a slow-acting drug.
D)an hypo-allergenic compounD.
Q4) Which of the following drugs is considered to be the most addictive?
A)heroin
B)alcohol
C)caffeine
D)nicotine
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Chapter 20: The Use and Abuse of Alcohol
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Q1) Which of the following is the active drug in alcoholic beverages?
A)ethanol
B)methanol
C)isopropyl
D)proof
Q2) There is an increased risk of driving when blood alcohol content (BAC)reaches what level?
A).001 percent
B).04 percent
C).05 percent
D).10 percent
Q3) The rate and magnitude of the effects of alcohol depend upon all of the following except
A)type and amount of food in the stomach.
B)body size and weight.
C)ethnicity.
D)individual body chemistry.
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Chapter 21: The Use and Abuse of Other Drugs
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Q1) Which of the following is the most widely used drug among young people?
A)marijuana
B)Oxycontin
C)heroin
D)Vicodin
Q2) Which of the following is NOT a consequence of drug use during pregnancy?
A)increased weight and length of babies
B)increased risk of miscarriage
C)increased risk of fetal stroke
D)increased risk of sudden infant death
Q3) Drugs that cause the user to have hallucinations (e.g. ,LSD)are referred to as A)designer drugs.
B)hallucinogens.
C)stimulants.
D)depressants.
Q4) Methadone has been used to treat people dependent on which drug?
A)heroin
B)cocaine
C)marijuana
D)speed
Page 23
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Chapter 22: Preventing Sexually Transmitted Infections
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Q1) What approach proposes universal voluntary testing combined with immediate antiretroviral treatment to decrease rates of HIV transmission?
A)"trial and heal"
B)"experiment and investigation"
C)"check and cure"
D)"test and treat"
Q2) Which is true of bacterial STIs?
A)They can be cured.
B)They are more serious than viral ones.
C)They cause no long-term health risks.
D)They are not considered to be infectious.
Q3) Among women,which group has the highest rates of HIV infection?
A)White
B)African American
C)Hispanic
D)Asian
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Chapter 23: Cancer,Diabetes,and Other Health Threats
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Q1) Tumors that are not considered to be "cancerous" are categorized as A)benign.
B)malignant.
C)mutation.
D)oncogenesis.
Q2) Non-smoking spouses of smokers have how much of a greater risk of developing lung cancer than a spouse of a non-smoker?
A)15%
B)30%
C)50%
D)70%
Q3) Injuries are the ________ leading cause of death in the United States among people of all ages.
A)second
B)third
C)fourth
D)fifth
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Chapter 24: Evaluating Fitness and Wellness Products:
Becoming an Informed Consumer
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Q1) Which of the following statements or advertisements is most likely describing a potentially credible or useful program?
A)"Lose 20 lbs in just 10 days!"
B)"It only takes 5 minutes a day to lose weight with this new exercise machine."
C)"This new behavior change program will teach you ways to improve your healthy lifestyles for the long-term."
D)"This new ab machine will get rid of that unwanted fat around the middle."
Q2) The FDA has placed a ban on
A)dietary supplements.
B)creatine.
C)aspirin.
D)ephedra.
Q3) When concerned about questionable food supplements,which questions are important to ask yourself?
A)How much does it cost?
B)What are the long-term effects and are they dangerous?
C)How does it taste?
D)Is it available in pill form?
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Chapter 25: Toward Optimal Health and Wellness: Planning for Healthy Lifestyle Change
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Q1) In the HELP philosophy,"L" means
A)lots of people can pursue better health.
B)it can be done for a lifetime.
C)lifestyle can be adjusted.
D)liberal attitudes should be adopteD.
Q2) Which is considered the best defense against the common cold and other respiratory diseases?
A)regular hand washing
B)sufficient sleep
C)positive social interactions
D)good genetics
Q3) According to Healthy People 2020,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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