Final Exam

Question 1

6 essential nutrients?

Answer 1

Fat, oil, water, minerals, vitamins, protein, carbs

Question 2

A complete fitness program includes ____ and ______

Answer 2

Stretching and range of motion

Question 3

What are the 3 stress hormones?

Answer 3

Cortisol, Adrenaline, Norephinephrine

Question 4

What are the Dimensions of Wellness?

Answer 4

Physical, Social, Emotional, Intellectual, Spiritual, Environmental, Occupational

Question 5

What is passive flexibility called?

Answer 5

Static stretching

Question 6

What are the 4 key muscle groups to stretch and strengthen to reduce the risk of lower back pain?

Answer 6

Hip flexor, butt and hamstrings, abs, and trunk extensors

Question 7

A mountain of research has singled out _______ as the great killer, the unbalanced condition that makes us ripe for accident and disease.

Answer 7

Stress

Question 8

What stretching method characterized by bouncing, sometimes jerky, movements and high momentum?

Answer 8

Ballistic stretching

Question 9

What is the leading cause of death among Americans overall?

Answer 9

Heart disease

Question 10

What is the FITT formula?

Answer 10

Frequency, Intensity, Time, Type

Question 11

List the 5 steps of a SMART Goal.

Answer 11

Specific, Measurable, Action Oriented, Realistic, Time Oriented

Question 12

What is the BORG PRE and what is it used for?

Answer 12

To measure intensity of an exercise

Question 13

What is active flexibility called?

Answer 13

Dynamic stretching

Question 14

When (work) becomes hard and serious to the point of causing excessive stress, or depression, or a sense of personal frustration or worthlessness, it undermines both our ________ and our ________?

Answer 14

Health and happiness

Question 15

Which hormone is commonly known as the Fight or Flight Hormone?

Answer 15

Adrenaline

Question 16

What is a severe case of emotional stress called?

Answer 16

PTSD

Question 17

Intrapersonal communication is sometimes called ______________, although it is often more of a monologue.

Answer 17

Internal Dialogue

Question 18

What should be the average resting heart rate?

Answer 18

50-90 bpm

Question 19

__________ and ____________ essentially show up in how we live, not in our concepts about how we wish we could live.

Answer 19

Values and priorities

Question 20

What are the 2 types of body fat distribution?

Answer 20

Android and gynoid

Question 21

How are body fat distributions mostly determined?

Answer 21

Genetics

Question 22

What are the 4 responses to stress?

Answer 22

Fear, anger, magnanimity, situation is judged intolerable

Question 23

One of the most remarkable rediscoveries by science in recent years - __________________ - is further testimony to the connectedness of all things.

Answer 23

Power of prayer in healing

Question 24

What happens in the Action Stage?

Answer 24

Execution of plans but takes many shortcuts

Question 25

What does Reframing mean?

Answer 25

Reconsidering things in positive light

Question 26

5 causes of spiritual crisis?

Answer 26

Job loss, losing loved one, crisis of faith, financial crisis, relationship breakup

Question 27

What is essential to cope with hard times or suffering?

Answer 27

Gratitude

Question 28

What are the 4 approaches of spirituality?

Answer 28

Theistic, extra-theistic, ethical, belief in belonging

Question 29

What happens in contemplation stage?

Answer 29

Problem recognition, contemplate change

Question 30

What happens in preparation stage?

Answer 30

within 1 month of taking action (they have a plan)

Question 31

Where should your diastolic and systolic blood pressure be?

Answer 31

80 (d) and 120 (s)

Question 32

What happens during the maintenance stage?

Answer 32

Prevent relapse int old habits

Question 33

What happens during the termination stage?

Answer 33

New behavior is engrained

Question 34

Where are the two places on your body for assessing your Cardio-respiratory fitness?

Answer 34

Carotid artery and radial nerve

Question 35

What happens in precontemplation stage?

Answer 35

No intent of changing

Question 36

What are the 6 benefits for improving cardiovascular fitness?

Answer 36

Decrease risk of disease, control weight, self esteem, immune function, long life, body composition

Question 37

What is the formula for calculating your VO2 Max?

Answer 37

483 / Time + 3.5

Question 38

What 3 Metabolic Systems deliver essential energy to the body?

Answer 38

The Immediate Energy System, The Nonoxidative (Anaerobic) Energy System, The Oxidative (Aerobic) Energy System

Question 39

What is the formula for calculating your Daily Protein Requirements?

Answer 39

Body weight ÷ 2.21 = kg. kg x 0.8g = Daily Requirement in grams Ex: 132lb ÷ 2.21 = 60kg. 60kg x 0.8g = 48g

Question 40

Because of the body’s need to generate heat in the cold season, what works harder at this time?

Answer 40

Heart

Question 41

What are the 4 things EQ affects?

Answer 41

Performance at work Physical Health Mental Health Relationships

Question 42

What 3 things can people with high EQ do?

Answer 42

Recognize their Emotional State Recognized the Emotional State of Others Engage with People

Question 43

What are the 4 skills that develop your EQ?

Answer 43

Use Humor and Play to Stay Connected Ability to Quickly Reduce Stress in the Moment Ability to Keep Emotions from Overwhelming You Ability to Connect with Others

Question 44

A twenty-year survey of adults in the United States reported that, regardless of health problems, people who participated in _____of some type outlived those who did not.

Answer 44

Formal Social Networks

Question 45

______________ and ________ will assist your body in healing itself.

Answer 45

Breathing Deeply, Rhythmically

Question 46

The condition of your ___ and _____are strong indicators of just how well you are eating.

Answer 46

Teeth, Gums

Question 47

What is the name for the contemporary practice of using essential plant oils for their therapeutic effects?

Answer 47

Aromatherapy

Question 48

What are the 3 types of exercises essential for basic fitness?

Answer 48

Cardiovascular, Flexibility, Strength Developing