Deck 1: Taking Charge of Your Health

Question 1

The six dimensions of wellness include all of the following, EXCEPT

A) emotional wellness.
B) environmental wellness.
C) intellectual wellness.
D) physical activity wellness.

Answer 1

physical activity wellness.

Question 2

Chances of success in behaviour management DECREASE if

A) programs are those that can be followed over a long time.
B) environmental cues are ignored.
C) efforts are cost-effective.
D) change in behaviour is real and lasting.

Answer 2

environmental cues are ignored.

Question 3

The behaviour one identifies for change is called

A) enabling behaviour.
B) predisposed behaviour.
C) bad news.
D) target behaviour.

Answer 3

target behaviour.

Question 4

All of the following are important considerations whenever you encounter health-related information, EXCEPT

A) go to the original source.
B) distinguish between research reports and public health advice.
C) watch for misleading language.
D) apply anecdotes to your own life.

Question 5

Entries made into a health journal about a behaviour should note all the following, EXCEPT

A) how you felt at the time.
B) what your friends/family did.
C) when and where it happened.
D) what the activity was.

Question 6

Regular exercise decreases one's risk of all of the following EXCEPT

A) osteoporosis.
B) diabetes.
C) heart disease.
D) lung cancer.

Question 7

Environmental challenges that we currently face include all of the following, EXCEPT

A) traffic congestion.
B) air and water pollution.
C) global warming.
D) under population.

Question 8

If you tell yourself, "It's Friday already, I might as well wait until Monday to start" you are

A) blaming.
B) rationalizing.
C) procrastinating.
D) justifying.

Question 9

The following are all environmental factors, EXCEPT the

A) air you breathe.
B) genetic make-up in your body.
C) water you drink.
D) amount of alcohol consumption in your home.

Question 10

All of the following are key aspects of occupational wellness, EXCEPT

A) feelings of achievement.
B) opportunities to learn and grow.
C) enjoyable work.
D) job dissatisfaction.

Question 11

The "greenhouse" effect is

A) more pronounced in under-developed nations.
B) a complex system of burning coal.
C) an invisible insulating blanket that traps heat and increases the temperature of the atmosphere.
D) not yet proven.

Question 12

When evaluating health topics on the Internet, check the

A) testimonials for evidence.
B) blogs first.
C) latest media post on the topic.
D) qualifications of the people behind the site.

Question 13

The 'M' in SMART goals stands for

A) mini.
B) moderate.
C) meaningful.
D) measurable.

Question 14

John, an Inuit Aboriginal student, has chosen to incorporate exercise into his daily routine and to reduce the amount of salt in his diet after finding out that his blood pressure is high. His decision to make these lifestyle changes is most likely based on the following health concerns for Inuit Aboriginals.

A) They have higher suicide rates.
B) They have a higher incidence of tuberculosis than males in other population groups.
C) They have higher rates of infant mortality.
D) They have higher rates of heart disease and obesity.

Question 15

Reducing pollution and waste in the workplace is an example of promoting _______________ wellness.

A) environmental
B) intellectual
C) social
D) spiritual

Question 16

The precontemplation stage is characterized by

A) a planning for change.
B) an awareness of the problem.
C) a belief that there is no need for change.
D) a modification of behaviour.

Question 17

During a "stages of change" behaviour change program, some people may lapse. If this occurs, the best strategy for them is to

A) start over from the beginning.
B) learn from the lapse as they slip back to an earlier stage.
C) choose a different behaviour for change.
D) give up.

Question 18

When devising a plan of action for behaviour change, all of the following are important steps, EXCEPT

A) avoid others.
B) modify your environment.
C) reward yourself.
D) control related habits.

Question 19

Gay, lesbian, bisexual, and transgender teens are at greater risk for

A) obesity.
B) suicide.
C) asthma.
D) cancer.

Question 20

The complete set of genetic material in an individual's cells is referred to as her or his

A) genome.
B) genes.
C) proteome.
D) RNA.

Question 21

Donna is about 25 pounds overweight, has tried a variety of diets, and has repeatedly failed to maintain weight loss. She defends her weight with the explanation that almost all of her relatives are overweight, and none has ever been successful with attempts to lose weight. Donna can best be described as

A) being a victim of genetics.
B) having an internal locus of control.
C) having an external locus of control.
D) being unmotivated.

Question 22

The 'T' in SMART goals stands for

A) tough.
B) time-frame specific.
C) tangible.
D) theoretical.

Question 23

A primary purpose of developing a personal contract for behaviour change is to

A) notify others of your intent to change your behaviour.
B) prioritize the behaviours that you are considering changing.
C) assess your motivation for changing a health behaviour.
D) commit you to your word of behaviour modification.

Question 24

Carla has become very busy since she came to university. She is a full-time student and is very active in campus clubs and organizations. Her classes and campus activities leave her little time to socialize with her friends. She is beginning to feel as if she has let her friends down because she has had to cancel several activities that they had planned, but she also feels guilty if she isn't able to meet her other obligations. Carla has always thoug that she was in control of her life and has managed well up until now. She wants to spend more time with her friends without giving up her other activities. Carla will probably be able to balance her time so that she can study, be active on campus and have fun with her friends because she

A) has an external locus of control.
B) has an internal locus of control.
C) is persuasive and her friends will do as she asks.
D) will stick to her plan without making changes.

Question 25

When considering health information available on the Internet, which of the following is not an important question to ask yourself when considering the reliability and accuracy of the information?

A) Is the site promotional?
B) How often is the site updated?
C) What do other sources say about the topic?
D) Where is the headquarters for the publisher?

Question 26

The top health issue affecting students' academic performance today is

A) relationship problems.
B) depression.
C) alcohol abuse.
D) stress.

Question 27

When learning about the risks and benefits of a target behaviour, all of the following are important questions to ask, EXCEPT

A) What diseases or conditions does this behaviour place you at risk for?
B) Is your target behaviour too difficult to change?
C) How is your target behaviour affecting your level of wellness today?
D) What effect would changing your behaviour have on your health?

Question 28

Which of the following is an example of taking action to modify the environment and support health behaviours?

A) serving alcoholic drinks at your parties
B) smoking your friend's cigarettes so that she does not have to
C) voting for measures that reduce air pollution
D) encouraging legislators to pass legislation increasing the number of public areas where smoking is allowed

Question 29

Which of the following is a positive social influence on health behaviours?

A) supportive friends
B) personal skills
C) attitudes
D) money

Question 30

The first step in improving wellness by lifestyle management is to

A) ask friends what you should improve.
B) reward yourself.
C) begin with a self-assessment.
D) ask your family for assistance.

Question 31

The most constructive response to a temporary setback in the pursuit of a new behaviour is

A) increasing rewards to make efforts more worthwhile.
B) not tolerating temporary failure.
C) accepting the fact that problems may periodically occur.
D) accepting the blame for failing if you return to your old behaviour.

Question 32

A comparison survey of North American smokers and non-smokers found that

A) non-smokers report fewer days of sadness.
B) non-smokers report eating more.
C) smokers report more energy.
D) smokers report fewer days of troubled sleep.

Question 33

What percentage of First Nations people living on reserve have type 2 diabetes?

A) 73 percent.
B) 17 percent.
C) 90 percent.
D) 50 percent.

Question 34

Income and education are closely linked with health status. The the poverty rate and the the education level, the better the health.

A) lower; higher
B) higher; higher
C) lower; lower
D) higher; lower

Question 35

All of the following are important aspects of well-being that you may not be able to control, EXCEPT

A) smoking status.
B) heredity.
C) environment.
D) health care.

Question 36

The percentage of overweight or obese Canadians is

A) 60 percent.
B) 45 percent.
C) 18 percent.
D) 33 percent.

Question 37

In the past 100 years, the major causes of death have shifted from to _____________.

A) infectious diseases; heart disease
B) heart disease; cancer
C) childbirth; infectious diseases
D) accidents; AIDS

Question 38

A strategy to increase your chances of success in the pursuit of a new behaviour is to

A) frequently visualize goal attainment and enjoy its benefits.
B) rationalize temporary setbacks to minimize feelings of failure.
C) find a new behaviour to change if you experience a temporary failure.
D) stick with the program even during periods of high stress.

Question 39

If you were born in 1900, your life expectancy was approximately

A) 32 years.
B) 62 years.
C) 77 years.
D) 47 years.

Question 40

Communication skills, intimacy, and satisfying relationships are components of

A) intellectual wellness.
B) interpersonal wellness.
C) emotional wellness.
D) spiritual wellness.

Question 41

The 'S' in SMART goals stands for

A) specific.
B) smart.
C) super.
D) social.

Question 42

Spiritual wellness is best described as having

A) meaning and purpose in one's life.
B) the ability to share one's feelings.
C) the ability to express oneself creatively.
D) a strong support network of family and friends.

Question 43

Which of the following is currently Canada's number-one cause of death?

A) cancer
B) suicide
C) unintentional injuries
D) heart disease

Question 44

Approximately what percentage of individuals experience some backsliding during behaviour change?

A) 60 percent.
B) 90 percent.
C) 40 percent.
D) 80 percent.

Question 45

A personal contract for behaviour change includes all of the following details, EXCEPT

A) date you will start.
B) strategies you plan to use to promote change.
C) rewards for good behaviour.
D) steps you will take to measure your progress.

Question 46

Strategies for boosting self-efficacy include all of the following, EXCEPT

A) encouragement from supportive people.
B) developing an external locus of control.
C) self-talk.
D) visualization.

Question 47

Which of the following is NOT a recommended strategy for maintaining behaviour change?

A) refocusing
B) assessing stress levels
C) evaluating social influences
D) rationalizing

Question 48

What percentage of Canadian adults identify themselves as gay, lesbian, or bisexual?

A) 5 percent.
B) 11 percent.
C) 1 percent.
D) 2 percent.

Question 49

The best response to behaviour-related diseases is

A) prevention.
B) rehabilitation.
C) chemical treatment.
D) surgical treatment.

Question 50

According to the "SMART" criteria; a behaviour change such as "drink eight cups of water every day" is an example of being

A) realistic.
B) too easy.
C) specific.
D) truthful.

Question 51

A target behaviour can best be defined as

A) a friend's behaviour that you urge him or her to change.
B) a lifelong habit you want to stop immediately.
C) an isolated behaviour that is the focus of your behaviour change plan.
D) several bad habits in need of change.

Question 52

Which one of the following qualities contributes positively to one's physical wellness?

A) maintaining an optimistic attitude
B) being open to new ideas
C) eating a balanced diet
D) maintaining satisfying relationships

Question 53

The health determinant over which we have least control is

A) genetic makeup.
B) tobacco use.
C) diet.
D) exercise.

Question 54

The most harmful consequence of environmental abuse is

A) global warming.
B) contaminated drinking water.
C) acid rain.
D) pesticides.

Question 55

All of the following are important considerations during the action stage of behaviour change, EXCEPT

A) change your environment.
B) involve your friends.
C) monitor your progress.
D) practice visualization and self-talk.

Question 56

Heart disease, a leading cause of death in Canada, is strongly related to all of the following EXCEPT

A) high levels of physical activity.
B) cigarette smoking.
C) a sedentary lifestyle.
D) high levels of stress.

Question 57

If you tell yourself, "I couldn't exercise because Dave was hogging the treadmill" you are

A) blaming.
B) rationalizing.
C) procrastinating.
D) justifying.

Question 58

All of the following are true of people living in rural areas of Canada as compared to their urban counterparts, EXCEPT

A) less likely to obtain preventive health screening tests.
B) greater sense of community belonging.
C) more likely to experience stress.
D) less likely to be diagnosed with cancer.

Question 59

The average life span in the twentieth century

A) nearly doubled.
B) increased slightly.
C) nearly tripled.
D) did not change significantly.

Question 60

Writing a contract for behaviour change involves all of the following, EXCEPT

A) identifying the consequences of failure to reach the established goal.
B) identifying the steps to be used to measure progress.
C) clearly stating your goal.
D) setting a date to begin.

Question 61

Men have higher rates of death than women from all of the following, EXCEPT

A) stroke.
B) suicide.
C) unintentional injuries.
D) homicide.

Question 62

Emotional wellness includes all of the following, EXCEPT

A) making choices to avoid illnesses and injuries.
B) monitoring your reactions.
C) attending to your own thoughts and feelings.
D) identifying obstacles to emotional stability.

Question 63

When devising a plan of action for behaviour change, all of the following are important steps, EXCEPT

A) reward yourself.
B) plan for challenges.
C) change multiple behaviours simultaneously.
D) involve the people around you.

Question 64

Optimism, trust, and self-confidence are components of

A) spiritual wellness.
B) physical wellness.
C) emotional wellness.
D) interpersonal wellness.

Question 65

All of the following are important considerations during the maintenance stage of behaviour change, EXCEPT

A) keep a journal.
B) be prepared for lapses.
C) be a role model.
D) keep going.

Question 66

The environmental health threats faced by our ancestors included all of the following, EXCEPT

A) poor sanitary conditions.
B) water pollution.
C) acid rain.
D) lack of physical activity.

Question 67

Taking your focus off the real problem and denying responsibility for your own actions is referred to as

A) blaming.
B) rationalizing.
C) procrastinating.
D) justifying.

Question 68

Obstacles in the process of behaviour change

A) often cause us to settle for a level of success that is less than our original goal.
B) are a sign of failure in the pursuit of a new behaviour.
C) are a natural part of the process.
D) should be avoided, if possible, in the pursuit of a new behaviour.

Question 69

The technique of visualization is one of the best ways to

A) improve physical strength.
B) heighten your senses.
C) keep an eye on your future.
D) boost your confidence.

Question 70

Your ability to develop and maintain satisfying and supportive relationships is referred to as wellness.

A) interpersonal
B) intellectual
C) emotional
D) spiritual

Question 71

Carla has become very busy since she came to university. She is a full-time student and is very active in campus clubs and organizations. Her classes and campus activities leave her little time to socialize with her friends. She is beginning to feel as if she has let her friends down because she has had to cancel several activities that they had planned, but she also feels guilty if she isn't able to meet her other obligations. Carla has always thoug that she was in control of her life and has managed well up until now. She wants to spend more time with her friends without giving up her other activities. If Carla succeeds in improving her target area of wellness, she will most likely see a corresponding improvement in her wellness.

A) emotional
B) intellectual
C) spiritual
D) occupational

Question 72

According to the stages of change model, people at this stage do not think they have a problem and do not intend to change their behaviour.

A) action
B) precontemplation
C) contemplation
D) preparation

Question 73

The top three causes of death among Canadians age 15 to 24 are

A) accidents, cancer, and suicide.
B) smoking, heart disease, and suicide.
C) homicide, cancer, and accidents.
D) accidents, heart disease, and cancer.

Question 74

Anne wants to lose weight and is keeping a health journal to record her progress. Which of the following questions might be appropriately asked in the course of analyzing data from her health journal?

A) What will be the consequences of not changing my risky health behaviour?
B) What behaviour do I want to change?
C) How many behaviours in my life are serious health threats?
D) When am I most likely to overeat?

Question 75

Information from a health journal maintained after a behaviour change plan is put into action should be used to do all of the following, EXCEPT

A) make revisions in the plan.
B) identify barriers to progress.
C) identify new behaviours to change.
D) track progress.

Question 76

According to the stages of change model, people at this stage plan to take action within a month or may already have begun to make small changes in their behaviour.

A) contemplation
B) action
C) precontemplation
D) preparation

Question 77

Someone you know at work who is attempting to lose weight has been repeatedly "derailed" by coworkers who bring high-calorie snacks to work every day. It would be fair to say that this person does NOT

A) have the support to change.
B) have the skills to change.
C) have the knowledge to change.
D) want to change.

Question 78

To help ensure success with a behaviour change program, you should

A) re-evaluate your friendships.
B) consider potential genetic factors.
C) develop a reward system.
D) avoid enlisting your family as support.

Question 79

All of the following are important considerations during the contemplation stage of behaviour change, EXCEPT

A) engage your emotions.
B) do a cost-benefit analysis.
C) seek social support.
D) identify barriers to change.

Question 80

The six stage of behaviour change according to the stages of change model is

A) maintenance.
B) completion.
C) action.
D) termination.