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1 Multiple Choice Questions for Pumped: Building a Better Brain Through Exercise and Movement Note: This test can be completed using Adobe Acrobat Reader. Please select the best answer for each question by clicking on the ovals next to the answer. Save the completed test as Test_Your Name and to webinar@4brain.org. Alternatively, you may fax the form to IBP at , or mail it to IBP at 788 Harlequin Ct., Los Banos, CA You may refer to your lecture notes and program outline to help review the materials. Name: Type your name here. Date of Completion: MM / DD / Our paleolithic ancestors engaged in: a) slow cardiovascular activities b) resistance training activities c) interval training 2. The cerebellum is most identified with: a) auditory association b) visual association c) coordination of precision and accurate timing of movement d) regulation of breathing, heart rate, and blood pressure 3. Sedentary lifestyle contributes to major chronic diseases including: a) type 2 diabetes b) cardiovascular disease c) selected cancers. 4. To optimize risk reduction, it is: a) best to maintain a sedentary lifestyle b) best to maintain a sedentary lifestyle with physical activity. c) reduce the time sitting plus the added benefits of physical activity 5. True or false, the typical adult in the USA spends more hours a day sitting than sleeping. a) true b) false 6. Chronic inflammation is involved in the development of: a) insulin resistance b) atherosclerosis c) neurodegeneration

2 7. Evidence suggests that the protective effective of exercise may be due to its: a) pro inflammatory effect b) anti inflammatory effect c) neutral effect on inflammation. 8. C reactive protein (CRP) and interleukin 6 (IL 6) measure: a) low density lipoproteins b) sleep quality c) inflammation d) muscular activity. 9. Insulin resistance is improved more as a result of: a) acute bouts of moderate activity b) acute bouts of intense activity c) long period of standing or walking 10. Life expectancy is shortened by sitting more than 6 hours a day versus sitting 3 hours a day: a) true b) false c) data are inconclusive 11. Daily outdoor exercise in people over the age of 60: a) has no measurable effect on vitamin D concentrations b) produces vitamin D concentrations similar to that of persons aged c) reduces vitamin D concentrations 12. Exercise improves sleep by a) increasing the amount of stage 3 and 4 sleep (deep sleep) b) helping to normalize circadian rhythms c) decreasing the amount of time to fall asleep 13. Norepinephrine (NE), a neurotransmitter: a) increases rapidly with moderate or intense exercise b) increases in its rate of turnover in the prefrontal cortex c) is helpful in alleviating symptoms of ADHD

3 14. Serotonin (5 HT), a neurotransmitter implicated in depressive disorders, a) increases by the intensity and duration of exercise b) aids synthesis of serotonin in the hippocampus, a region involved in forming new memories and regulating the stress hormone, cortisol c) increases neurotrophic factor (BDNF), which helps the hippocampus to regenerate neurons (neurogenesis) 15. Dopamine (DA), a neurotransmitter associated with motivation and anticipation of rewarding events, is associated with a lower risk of developing Parkinson s disease a) true b) false 16. The runner s high is identified with release of from the anterior pituitary: a) beta endorphin b) acetylcholine c) naloxone d) dopamine 17. Naloxone: a) enhances the runner s high b) improves endurance c) block s the subjective feelings of joy and euphoria associated with runner s high. 18. Reproductive hormone responses including testosterone and estrogen are usually as the result of prolonged endurance training: a) increased b) unaffected c) decreased 19. Elevated estrogens and a sedentary lifestyle are most frequently reported to the risk of breast cancer a) increase b) does not effect c) decrease

4 20. Cortisol, an adrenal hormone associated with chronic stress, is known to reduce the volume of the hippocampus in many disorders including major depression, dementia, and schizophrenia. However, people who exercise regularly: a) show reduced levels of cortisol b) have higher hippocampal volumes c) both a and b d) neither a nor b 21. There is increasing evidence that both white and white matter of the brain are for long term aerobic exercisers. a) increased b) unchanged c) decreased 22. In a study cited in this program, when people with major depression exercised or took antidepressants, a) antidepressants were the most effective b) exercise was the most effective c) exercise and antidepressants were both beneficial and had comparable response rates. 23. A majority of scientific literature the benefit of aerobic fitness for childhood cognitive performance. a) supports b) do not support c) are inconclusive regarding 24. Improvement in executive functioning, including flexible thinking, ability to plan and to focus, is most often demonstrated in older adults who are: a) sedentary b) engage in regular aerobic exercise c) engage in irregular aerobic exercise 25. Broadly defined, resistance training (RT) involves: a) resisting unhealthy temptations b) resisting people who undermine your resolve to exercise c) strength related exercises

5 26. After age 50, adults on average have an annual loss of lean body mass of about.4 pounds if they are sedentary, but strength related exercises: a) accelerate the loss of lean body mass b) can prevent the loss of lean body mass or increase total lean muscle mass c) have no effect on lean body mass 27. Resistance training has been most consistently reported to executive function a) improve b) undermine c) have no effective on 28. Ability to sit and rise from the floor without the use of one s hands and knees is a good predictor of mortality in men over the age of 50. a) True b) False 29. In studies cited in class or reported in the outline, Yoga was more effective than walking in a) improving mood b) reducing anxiety c) both a and b d) neither a nor b 30. Tai Chi is identified with improvement in the elderly with: a) balance b) sleep quality c) cognitive performance 31. Which is not true about habits: a) habits are acquired rather than inherited b) habits are performed almost automatically c) habits are limited to ordered sequences of actions d) habits can include automatic thoughts as well as automatic movements

6 32. The habit loop includes: a) a cue b) a routine c) a reward which is linked to the cue 33. The framework for Habit Change proposed by Charles Duhigg: a) involves identifying the routine b) experimenting with rewards c) isolating the cue 34. Commitment contracts, goal setting, or making deposits each day until you succeed are mainly examples of a) tracking tools b) tools to start and maintain healthy habits c) both a and b d) neither a nor b 35. Reminders that are sent by , instruments that measure your movement and sleep patterns, and mobile apps that show graphic representations of a person s fitness are mainly examples of: a) tracking tools b) interval training c) cue isolation differentiation matrices underlying nominal variables d) none of the above 36. The Karvonen formula measures: a) adjusting training intensity as the result of age and heart rate b) training blood pressure c) training oxygen consumption d) carbohydrate (Karvonen) consumption 37. Heavy resistance training activates muscle cell cytokines, immune cells that are reported to inflammation. a) increase b) not influence c) decrease

7 38. Cross training programs involve: a) a combination of aerobic and resistance training b) mainly aerobic training c) mainly resistance training d) training exercisers not to get cross as the result of daily frustrations 39. The Primary Fitness Blueprint developed by Mark Sisson involves the most time spent in: a) sprinting b) resistance training c) moving at a slow pace. 40. Low levels of growth hormone are associated with cognitive decline. However, resistance training is associated with a(n) in growth hormone: a) decrease b) absence of change c) increase. 41. Exercises that include the upper and lower body, core and back include: a) squats b) dead lifts c) both a and b d) neither a nor b. 42. High intensity interval training usually refers to a) continuous all out effort b) self paced sprints c) specific ratios of activity and rest 43. Running at maximal effort for no more than 30 seconds is identified with: a) an increase of catecholamines such as dopamine and norepinephrine b) an increase of brain derived neurotrophic factor, which has been identified with regeneration of hippocampal neurons c) an increase glycogen storage in glial cells of the brain known as astrocytes

8 44. The Power Program for a Better Brain, a program designed to enhance mood and cognition recommends sprinting: a) daily b) twice a week c) when one feels like doing so d) one time a week for less than 10 minutes. 45. The Power Program for a Better Brain recommends resistance training: a) on a daily basis b) twice a week c) once a week d) none 46. The Power Program for a Better Brain recommends consuming omega 3 fatty acids involving: a) EPA b) DHA c) EPA +DHA 47. Leisurely walks in nature are recommended by the Power Program for a Better Brain: a) only on weekends b) one or two hours a week c) five hours a week 48. When initiating a program of fitness, it is recommended that you do so: a) only if you have medical risks b) only if you do not have medical risks c) with the consent of your physician. Verification Statement By typing my name in the Electronic Signature box below, I confirm that I completed this program and post test without assistance from anyone else. Electronic Signature: Date: MM / DD / 2013