Naval Science 1 Flashcards
What is prevention of war by instilling fear in potential enemies?
Deterrence
What is the US first carrier-launched strike-fighter?
F/A-18 Hornet
What is the Navy’s all-weather, carrier-based, tactical-warning and control-system aircraft?
E-2C Hawkeye
What is the world’s first production tiltrotor aircraft?
V-22 Osprey
What fighter/attack aircraft was extensively used during Operation Desert Storm in 1991?
F/A-18 Hornet
What percentage of your body is water?
60-70
What is the number one cause of death among 15- to 24-year-olds?
Drinking and driving
What is information placed at the outer edge of a map?
Marginal Information
What is a unit of measurement that is approximately 6,080 feet - which is one minute of latitude; it is slightly longer than a statute mile?
Nautical Mile
What does OK4R mean as a studying method?
Overview, Key Ideas, Read, Recall, Reflect, Review
What does PQRST mean as a studying method?
Preview, Question, Read, State, Test
What 1942 World War II battle marked a turning point in naval aviation when aircraft launched from carriers met in battle for the first time?
Battle of the Coral Sea
What capability did the angled flight deck give aircraft carriers?
Launching and recovering aircraft at the same time
What was the name of the U.S. Navy’s first aircraft carrier?
USS Langley
What is the mission of the T-45 A Goshawk?
Trainer
What is the name of the Navy’s carrier-based antisubmarine aircraft?
S-3B Viking
What aircraft is an unmanned aerial vehicle whose mission includes surveillance, target-acquisition, and battle-damage assessment?
RQ-2A Pioneer
What general term is used for an armed naval vessel?
Man of war
During what war did air power start to have significance?
WWII
Which Navy aircraft’s mission is to jam enemy radar?
F/A 18G Growler
Which article of the constitution provides for changing the constitution by amendment?
Article V
What is a twin engine cargo/passenger aircraft whose primary mission is carrier on board delivery?
C-2A Greyhound
Which of the following helicopters operates from carriers and other warships?
MH-53E Sea Dragon
Good leaders emerge from ___ ?
The ranks of able followers
What is the display of the attitudes, behaviors, and actions that help a leader succeed at leading?
followership
What are the 4 traits of a leader?
Honest, competent, forward-looking, inspiring
What are the 4 traits of a follower?
Honest, competent, dependable, cooperative
What is an effective follower?
Independent, responsible, supports unit goals
What is an alienated follower?
Complains, criticizes ideas, questions policies
What are the two types of independent followers?
Effective and alienated
Followers who go along without their own thoughts are ___ ?
Dependent followers
What are the qualities of a good follower?
Loyalty, initiative, common sense, intelligence
_____ is how prepared a team member is to carry out a particular task(s)
readiness
What 3 factors determine readiness?
Ability, willingness, confidence
What are the 4 levels of Readiness?
1: Unable and Unwilling, 2: Unable and Willing, 3: Able and Unwilling, 4: Able and Willing
What is considered the most important trait in both followers and leaders?
Self- discipline
How should leaders determine follower abilities?
Consider the task and its outcome, and then decide which follower is best suited for that task based on skill
What happens to follower confidence over time?
It increases
What is the importance of follower readiness?
Understanding the readiness of followers is a key element of leadership
What is the first step to becoming a leader?
Learn to follow
Who are considered the heart of an effective team?
Followers or “worker bees “
Why are leader and follower traits similar?
Roles of leader and follower are closely related
What is situational leadership?
Leadership based on team abilities and motivation with no single best way to lead
What is a leader’s engagement in supportive, two-way communication with their team members?
Relationship behavior
What is the ability to understand; be aware of and sensitive to, the feelings, thoughts, and experiences of others?
empathy
What is leadership?
The art of influencing and directing people to accomplish a mission
What is management?
Supervising the use of resources to achieve team objectives
What is the main difference between leadership and management?
You lead people but manage things
What is relationship behavior?
orientation towards people; a leaders engagement in communication with their team
What is situational leadership?
A leadership style that says there is no single best way to lead people, and that they change based on the environment
What is a leader’s involvement in defining the duties and responsibilities of an individual/group?
Task behavior
What do task behaviors include?
Directing what, how, and when tasks are done
What are two primary orientations to leadership behavior?
Relationship and task behavior
What are the 4 styles of leadership?
Selling, Telling, Delegating, Participating
Describe the “participating” leadership style in terms of relationship and task orientation
High relationship oriented, low task oriented
Describe the “delegating” leadership style in terms of relationship and task orientation
Low relationship oriented, low task oriented
Describe the “selling” leadership style in terms of relationship and task orientation
High relationship oriented, high task oriented
Describe the “telling” leadership style in terms of relationship and task orientation
High relationship oriented, low task oriented
Describe the “selling” style of leadership
Supervising closely, following up, supporting progress, encouraging questions, explaining relationships between tasks and team goals
Describe the “telling” style of leadership
Directing others, surpervising them closely, following up to ensure completion of the task
Describe the “delegating” style of leadership
Setting task boundaries, letting others make their own decisions, providing help when asked, monitoring progress
Describe the “participating” style of leadership
Asking team members for ideas, listening, encouraging others to try out their ideas, sharing control and accountability
What are the primary factors of leadership situations?
The mission, the people, the leadership style, and the environment
Why is personal appearance important for leaders?
It shows pride in every detail
What are 6 leadership traits?
Integrity, Loyalty, Commitment, Energy, Decisiveness, and Selflessness
What are the 8 personal qualities of an effective leader?
Courage, responsibility, ability to set an example, self-discipline, confidence, a sense of humor, tact, common sense
An individual’s _________is constant, defines him/her as a leader and serves as the basis for decision and treatment of others
character
What term is used to refer to a willingness to act?
Decisiveness
What term is used to refer to the sacrifice of personal needs and wants for a greater good?
Selflessness
NJROTC units with 151-299 cadets are organized into a __________
Battalion
How should a leader tailor their approach?
Based on task, environment, and team readiness
What is readiness in leadership?
Ability and willingness to accomplish a task
What behaviors are included in relationship behavior?
Listening, praising, collaborating, counseling
Why should task and relationship behavior go hand in hand?
To balance team satisfaction and productivity
What is the ability to deal with others in a respectful manner?
Tact
Why should leaders have a sense of humor?
It can ease tennsions and restore morale
___ is the willingness to be accountable for your actions
Responsibility
Why should leaders have courage?
So they can be confident in their descisions and be willing to make though decisions
What is motivation?
The inner force that drives people to act
What are Maslow’s Hierachy of Needs?
Physiological, safety, love/belonging, esteem, actualization
Describe each tier of Maslow’s Hierachy of Needs
Physiological: food, water, shelter Safety: personal and community security, Love/Belonging: family, community, group acceptance, Esteem: friendship and love, Actualization: personal fulfilment
What is self-actualization?
The need to feel that you have reached your full potential in life
What is an external aim to which one directs one’s efforts?
goal
How does one create a goal?
Ones motive helps form their goal
What are the two types of motivation?
Intrinsic and extrinsic
What are 5 common intrinsic motivations?
Affiliation, achievement, power, wisdom, security
What are 5 common extrinsic motivations?
Money, food, threats/fears, status/promotion, awards/recognition
What is an intrinsic motivation?
a drive people feel that is based on internal factors, factors that originate from/motivate you within your personality
What is an extrinsic motivation?
a force that drives people to act that is based on factors outside the individual
What is something that incities determination/action?
incentive
What is a negative approach to motivation?
punishment/disciplinary action
What is a positive approach to motivation?
find what motivates a person, and use that to get them to do a better job
What is an individual that helps others develop their talents and skills?
a mentor
What is a less experienced person who benefits froma mentor’s guidance and advice?
protege
How can a mentor better understand their protege?
Put aside preconceived ideas, be nonjudgemental, put themselves in the proteges shoes, be objective
What is the purpose of a mentor?
To advise, rather than change/reform the protege (be objective)
What is the key to an effective mentor-protege relationship?
creating trust between the two people
What is active listening?
Two way communication
What do active listening skills include?
Avoiding distraction, making good eye contact, letting the other person speak
What is leading by example?
Setting a good example that others should follow
What is leading by imitation?
Imitating leadership beahviors you admire in others
What is leading by consensus?
sharing the leadership load, getting team members to cooperate and pull their weight
How can you tell if you are an effective leader?
seek input/feedback from your leader, talk with team members, learn from your efforts, reflect on your own past experiences
How do Maslow’s needs motivate your own behavior?
Those who meet the needs at each level become more flexible and have more options
How do Maslow’s needs motivate your own behavior?
Goals change your behavior so that you can meet that goal
How do you become an active listener?
Repeat key ideas, ask questions related to the topic, test the accuracy of the speaker
What are some ways to assess your leadership style and effectiveness?
Lead by example, limitation, consensus and then evaluate your leadership behavior
According to Abraham Maslow, why do most people fail to reach the point where the need for self-actualization is their main motivation?
They spend most of their time attempting to satisfy their lower level needs
Leaders must remember that people are usually motivated _________rather than __________
individually, as a group
The best way to lead is by _________
example
In evaluating their own leadership effectiveness, cadets should focus on questions about their teams’ ___________
goals and obstacles
What is a basic requirement for effective leadership?
Understanding of human behavior
What are the basic human needs?
Food, water, safety, respect and acceptance
What are the most basic human needs?
Survival needs
What do human motivation theories describe?
Series of steps or levels
Who proposed the hierarchy of human needs?
Psychologist Abraham Maslow
What are the first level needs in Maslow’s hierarchy?
Physical needs—food, water, shelter
What needs come after physical needs in Maslow’s hierarchy?
Safety and security needs
What needs are categorized under esteem in Maslow’s hierarchy?
Friendship and love
What is the highest need in Maslow’s hierarchy?
Self-actualization or personal fulfillment
What must people do before moving to the next level in Maslow’s hierarchy?
Satisfy needs at each succeeding level
What are belonging needs?
Need to be liked and accepted by family, friends, community
What do esteem needs relate to?
Desire to feel important
What is the cycle of goal-directed activity?
Motive forms a goal, behavior directed toward goal
What is respect?
the attention, regard, and consideration given to people and their rights, belongings, and ideas
What must a leader do to be effective?
Earn respect from group members
What did the Founding Fathers state in the Declaration of Indepedence in regards to respect?
every human being has basic, inherent value and rights
What 3 unalienable rights to the Founding Fathers list in the Declaration of Independence?
Life, Liberty, Pursuit of Happiness
People develop resepct for others when they feel that others respect their ______
personal dignity
What is personal dignity?
the internal strength that helps people feel connected, worthwhile, and valued
What is mutual respect?
a two-way relationship that develops between people or members of groups
This action will NOT help to create greater group effectiveness
Making excuses for mistakes
An unfair judgment of an individual or group is known as ________
Prejudice
term used to refer to unfair treatment of a particular group of people based on prejudice?
Discrimination
When people have a limited perception of people based on whether they are male or female, they are displaying ___________stereotyping
gender
What question will help you decide if you are showing tolerance to others?
Is this the way I would like to be treated?”
What type of intolerance has caused numerous conflicts throughout history?
Religious
To increase the effectiveness of a group, members, should view differences as a ________________________
Strength
How can group leaders ensure team effectiveness as the members work toward accomplishing the goals?
Devise ways to measure results or movement toward results
To increase the effectiveness of the group, each member must be ________
Accountable
Effective groups look for ________answers and solutions which can be used to measure their effectiveness
Concrete
What can serve as a kind of glue to hold a group together?
mutual respect
Conflicts in ________involve the reasons that people do what they do, generally because of their different values
Perspective
Since conflicts in perspective are often unsolvable, people must ________as best they can
Compromise
If people disagree about the team’s goals and objectives, there is a conflict in _________
Purposes
Problems regarding processes and procedures are classified as conflicts in ___________
Practice
Operating procedures should be established before work begins, with the leader ensuring that they are _________
supportive of the team’s objectives
What is rationalization?
Concealing true motivation with incorrect explanations
What is encountering in conflict resolution?
Facing a conflict head-on to reach a solution
What is the substitution of a favorable trait or behavior for an undesirable one in order to present a better picture of oneself?
Compensation
What are the four main ways people handle conflict?
Retreating, standing still, detouring, encountering
Which is the best way to handle problems?
Encountering
What are three causes of prejudice?
Fear, misunderstanding, and perceptions of history
What is diversity?
Variation or difference
How can you tell if your team is working effectively?
When your team has a common goal and are able to communicate about their plan of actions to achieve that goal, they come together and bond, communication is used to accept other people’s differences
What does retreating involve in conflict handling?
Blocking or moving away from a problem
How is respect earned?
Through your words and deeds
Why might someone retreat after loss?
Fear of future loss, rejection, or loneliness
What is standing still in conflict handling?
Avoiding conflict using defense mechanisms
What are some defense mechanisms of standing still?
Rationalization, projection, daydreaming
What is detouring in conflict handling?
Avoiding a problem by moving around it
What is projection?
Falsely attributing own feelings to others
What are the three possible outcomes in any conflict?
Win–lose, Lose–lose, Win–win
How can most conflicts be resolved with both sides winning?
Through communication, compromise, and common sense
What does tolerance mean?
Understanding and standing up for differences
What are barriers to tolerance?
Prejudice, discrimination, lack of diversity value
What does prejudice mean?
Judging ahead of time
How should one respond to a prejudiced statement?
Think logically to overcome prejudice
What term refers to something that can be but has not yet been developed?
Potential
maturity
Being fully grown/developed
Personality
What a person is inside as well as what he/she shows to others,and is comprised of such things as actions, opinions, and beliefs
A persons attitude is rooted in their ___ ?
Thoughts, feelings, or beliefs
Perspective
Someone’s way of seeing the world
A human being’s natural desire to feel like he/ she is part of a group is known as ___________ ____
Affiliation need
Defense Mechanism
behaviors that people use to deal with anxieties and stress
Displacement
Taking impulses on or transferring feelings about a a person or thing to a less threatening , more acceptable object
What is Denial?
The refusal to accept the existence of a problem or painful reality
A defense mechanism in which someone pushes disturbing thoughts from his/her conscious mind while the feelings continue at the subconcious level is known as __________
Repression
What is rationalization?
Concealing true motivation with incorrect explanations
What is projection?
Falsely attributing own feelings to others
While emotions are spontaneous feelings, _________ are more a temporary state of mind or general feeling if some emotion
Moods
Because expressing strong emotions is important, people should deal with them in constructive ways, such as having a sense of humor, engaging in physical activity, and ___________
Talking with someone they trust
What was the theme of Thomas Anthony Harris “ 1969 book I’m OK, You’re OK?
People can change their attitude to feel and act better
According to Thomas Anthony Harris ‘ 1969 book, which of these attitudes reflects the approval both of oneself and of others that a healthy, well- adjusted person feels?
I’m OK, you’re OK
When young people must decide between going along with the group and behaving in accordance with their values, their __________________ are tested
Self-Knowledge and perspective
Which of these statements about desire is NOT accurate?
The mistakes people make in dealing with desires fortunately always have only short-term effects
Desire are things you want either for yourself or those you care for, while beliefs are strong and deeply held _____ that shape your thinking
ideas
To learn from a mistake, a healthy, well- adjusted person will adjust his/her behavior and _________ ___ __ ______ __
determine not to repeat it
What do actions reveal?
A persons attitudes
With proper planning and positive attitude, ____ will come your way, as in Thomas Jefferson’s statement, the harder he worked, the more of it he had
luck
What is a learning curve?
time needed to perfect a task or reach a goal
What is the greatest danger of the constant use of defense mechanisms?
people fail to take responsibility for their actions and remain immature
In support of the power of positive thinking, Norman Vincent Peale wrote, “ How you _____ _____ _ _______ is more important than the problem itself “
think about a problem
The way that people _________ their experiences is very influential on their lives and their ability to lead
interpret
In the process of maturing, a person develops a ________ ________ and then uses it to meet life’s challenges
positive attitude
What happens to a person’s decision- making skills as he/she matures?
they improve with the growing ability to interpret events and use experiences
Which one of these behaviors is NOT considered a method of changing an attitude?
wishing positive things would happen
How does your perspective affect your life experiences?
Your perspective is your “take” on the world It drives the way you interpret your life experiences
What shapes perspective?
attitude, personality, and behavior
How do a person’s perspective and affiliation need interact?
Your perspective drives the purposes you strive toward; your passions, or the things you feel strongly about; and the practices you follow in life Affiliation need is a desire to be and feel a part of a groups
How do a person’s goals influence his or her actions?
They shape what a person does
What are five common defense mechanisms?
Displacement, Repression, Denial, Projection, Rationalization, and Acting Out
Which respected individuals speak about early life experiences shaping their future?
Colin Powell, John McCain, Meryl Streep
What does attaining maturity mean?
Becoming aware of abilities, goals, and place
What is an important step in creating a beneficial attitude?
Understanding attitude and personality differences
How does experience affect your personality?
Experience shapes personality, foundation of attitudes
What is a behavior?
An observable action based on personality and attitude
What is the effect of an achievement-focused attitude?
It leads to better results
What does winning motivate people to do?
Push themselves harder
What is a citizen?
A legally recognized member of a country with rights and responsibilities
What are the two main ways to become a U S citizen?
Birthright (jus soli) and naturalization
What does jus sanguinis mean?
Citizenship by having U S citizen parents
What amendment defines U S citizenship?
The 14th Amendment
What is the process by which immigrants become U S citizens?
Naturalization
What test must naturalized citizens pass?
The U S civics and history test
What is the Oath of Allegiance?
A pledge new citizens take to uphold U S laws and values
What government agency handles naturalization?
U S Citizenship and Immigration Services (USCIS)
What are the three unalienable rights in the Declaration of Independence?
Life, liberty, and the pursuit of happiness
What is the main responsibility of U S citizens regarding government?
Voting
What amendment lowered the voting age to 18?
The 26th Amendment
What law banned racial discrimination in voting?
The Voting Rights Act of 1965
Why must citizens obey laws?
To maintain order and stability in society
What is a civic duty that involves serving in court?
Jury duty
How do taxes benefit society?
They fund public services like roads, schools, and defense
What organization must U S males register for at age 18?
The Selective Service
Who created the Bill of Responsibilities?
The Freedoms Foundation at Valley Forge
What does “Freedom is not free” mean?
Citizens must protect and uphold their rights
What does the Bill of Responsibilities emphasize?
That rights come with duties
What responsibility ensures a fair justice system?
Serving on a jury
Why should citizens respect private property?
To uphold the rights of others
What is the main purpose of obeying laws?
Maintaining liberty and order
What are the three branches of the U S government?
Legislative, Executive, Judicial
Who wrote Democracy in America?
Alexis de Tocqueville
What document is the supreme law of the land?
The U S Constitution
What principle prevents one branch of government from becoming too powerful?
Checks and balances
What is the purpose of the Constitution’s Preamble?
To outline the goals of the government
What government body makes federal laws?
Congress
What is the highest court in the U S ?
The Supreme Court
What branch enforces laws?
The Executive Branch
What document declared American independence?
The Declaration of Independence
Who wrote the Declaration of Independence?
Thomas Jefferson
What historical document first established the idea of self-government?
The Mayflower Compact
What are the first ten amendments to the Constitution called?
The Bill of Rights
What does the First Amendment protect?
Freedom of speech, religion, press, assembly, and petition
Who was known as the “Father of the Constitution”?
James Madison
What does separation of church and state mean?
The government cannot establish a national religion
What government organization serves as the U S military reserve?
The National Guard
What was the significance of United Flight 93?
Passengers prevented a 9/11 terrorist attack
What non-military ways can citizens serve the nation?
Volunteering, voting, and public service
Why is community service important?
It strengthens local communities
What are first responders?
Police, firefighters, and emergency medical personnel
What is the main role of the U S military?
National defense
What does FEMA stand for?
Federal Emergency Management Agency
How can citizens prepare for disasters?
By having emergency plans and supplies
What are the three ways of becoming an American citizen?
By birth, naturalization, and by act of congress
What is a citizen’s allegiance?
A tie of loyalty to a country
What does a country owe its citizens?
Protection
What is one purpose of the NJROTC program in relation to citizenship?
To develop informed, responsible citizens
Who rules in a dictatorship?
One person
Where does government power derive in a democracy?
From the people
What are laws in simplest terms?
Agreements by which people live
What did the Decleration of independence officially do?
The Decleration of independece cut the 13 colonies’ political ties from Britain
Who was the primary author of the Declaration of Independence?
Thomas Jefferson
What are the five parts of the Declaration of Independence?
Preamble, Statement of Rights, List of Grievances, Prior Attempts to Redress, Declaration of Independence
Which English philosopher heavily influenced the Declaration of Independence?
John Locke
What was the first governing document of the United States?
The Articles of Confederation
What rebellion highlighted the weaknesses of the Articles of Confederation?
Shays’ Rebellion
Who is known as the “Father of the Constitution”?
James Madison
What was the name of the compromise that created a bicameral legislature?
The Great Compromise
What is the bicameral legislature of the U S called?
Congress
What are the two chambers of Congress?
The Senate and the House of Representatives
How many senators does each state have?
Two
How is representation determined in the House of Representatives?
By state population
How many branches of government are established by the U S Constitution?
Three
What is the main function of the legislative branch?
To make laws
What is the main function of the executive branch?
To enforce laws
What is the main function of the judicial branch?
To interpret laws
What is the supreme law of the land in the United States?
The U S Constitution
How many amendments are in the Bill of Rights?
Ten
What are the first ten amendments to the Constitution called?
The Bill of Rights
What freedoms does the First Amendment protect?
Freedom of speech, religion, press, assembly, and petition
Which amendment guarantees the right to bear arms?
The Second Amendment
Which amendment prohibits unreasonable searches and seizures?
The Fourth Amendment
What amendment abolished slavery?
The Thirteenth Amendment
What amendment gave women the right to vote?
The Nineteenth Amendment
What amendment lowered the voting age to 18?
The Twenty-Sixth Amendment
What type of government is established by the U S Constitution?
A constitutional republic
What system prevents one branch of government from becoming too powerful?
Checks and balances
What is federalism?
The division of power between national and state governments
What was the purpose of the Federalist Papers?
To support the ratification of the U S Constitution
Who were the three main authors of the Federalist Papers?
Alexander Hamilton, James Madison, and John Jay
What is the Necessary and Proper Clause?
A clause that gives Congress the power to make laws needed to carry out its duties
What is the Supremacy Clause?
A clause that establishes the Constitution as the highest law of the land
What is judicial review?
The Supreme Court’s power to declare laws unconstitutional
Which case established judicial review?
Marbury v Madison
What is the process of formally approving the Constitution called?
Ratification
How many states were needed to ratify the Constitution?
Nine
What are the three branches of the U S military under civilian control?
The Army, Navy, and Air Force
Who is the Commander-in-Chief of the U S Armed Forces?
The President of the United States
What is the highest court in the United States?
The Supreme Court
How many justices serve on the Supreme Court?
Nine
Who presides over the Senate in the absence of the Vice President?
The President Pro Tempore
What is the system that allows each branch of government to limit the powers of the other branches?
Checks and balances
What is an amendment?
A formal change to the Constitution
Which amendment gave African American men the right to vote?
The Fifteenth Amendment
What is the process by which a President can be removed from office?
Impeachment
What is the term length for a U S Senator?
Six years
What is the term length for a member of the House of Representatives?
Two years
What is the term length for the President of the United States?
Four years
What does the 1st Amendment do
Guarantees freedom of speech, religion, press, assembly, and petition
What does the 2nd Amendment do?
Protects the right to bear arms
What does the 3rd Amendment do?
Prohibits the forced quartering of soldiers in private homes during peacetime
What does the 4th Amendment do?
Protects against unreasonable searches and seizures without a warrant
What does the 5th Amendment do?
Protects against self-incrimination, double jeopardy; ensures due process and just compensation for property taken by the government (eminent domain)
What does the 6th Amendment do?
Guarantees the right to a speedy and public trial, an impartial jury, an attorney, and the ability to confront witnesses
What does the 7th Amendment do?
Guarantees a jury trial in civil cases involving disputes over $20
What does the 8th Amendment do?
Prohibits excessive bail, fines, and cruel and unusual punishment
What does the 9th Amendment do?
States that rights not listed in the Constitution are still protected for the people
What does the 10th Amendment do?
Reserves powers not given to the federal government to the states or the people
What does the 13th Amendment do?
Abolishes slavery and involuntary servitude, except as punishment for a crime
What does the 14th Amendment do?
Grants citizenship to all persons born or naturalized in the U S ; guarantees equal protection under the law and due process
What does the 15th Amendment do?
Grants All men the right to vote
What does the 19th Amendment do?
Grants women the right to vote
What does the 26th Amendment do?
Lowers the voting age from 21 to 18
What does the 16th Amendment do?
Allows Congress to levy an income tax
What is detailed in Article I of the Constitution?
It details Congress’s duties and membership requirements
What powers does Section 8 of Article I grant Congress?
Declare war, support armies, maintain a navy
What does Article II of the Constitution describe?
It describes the president’s powers and election process
Who is the commander in chief according to Article II, Section 2?
The president is the commander in chief
What does Article III of the Constitution cover?
It covers the judicial branch and federal courts
What does the preamble of the Constitution state?
It states the intentions for forming the republic
When was the Declaration of Independence signed?
August 2nd 1776
When was the Declaration of Independence adopted by congress?
July 4th 1776
Who drafted the Declaration of Independence?
Thomas Jefferson
How many parts does the Declaration of Independence have?
Five parts
What three unalienable rights were listed in the Preamble of Decleration of Independence?
Life, liberty, and the pursuit of happiness
What is the primary responsibility of the U S Department of Defense?
To protect the nation and oversee the armed forces
What are the six branches of the U S military?
The Army, Navy, Air Force, Marine Corps, Space Force, and Coast Guard
What is the role of the U S Army?
To conduct ground operations and protect national interests
What is the role of the U S Navy?
To maintain freedom of the seas and project naval power
What is the role of the U S Air Force?
To provide air and space superiority
What is the role of the U S Marine Corps?
To serve as an amphibious and expeditionary force
What is the role of the U S Space Force?
To protect U S interests in space and cyberspace
What is the role of the U S Coast Guard?
To enforce maritime law and conduct search and rescue missions
What law reorganized the U S military and created the Department of Defense?
The National Security Act of 1947
Who is the Commander-in-Chief of the U S Armed Forces?
The President of the United States
Who are the Joint Chiefs of Staff?
A group of senior military leaders advising the President
What does NATO stand for?
The North Atlantic Treaty Organization
What is the purpose of NATO?
To provide collective defense for its member nations
What is deterrence?
The strategy of preventing war by maintaining strong military capabilities
What is the U S military’s highest-ranking officer?
The Chairman of the Joint Chiefs of Staff
What does the Department of Homeland Security oversee?
Domestic security, counterterrorism, and disaster response
What is the primary mission of the National Guard?
To serve both state and federal governments in emergency response
What is the purpose of military reserves?
To provide trained personnel for active-duty forces in times of need
What is military conscription?
A system that requires citizens to serve in the armed forces, also known as the draft
What is an aircraft carrier?
A warship designed to deploy and recover aircraft
What is the name of the U S military’s global command structure?
Unified Combatant Commands
What is the largest branch of the U S military?
The U S Army
What is cyber warfare?
The use of technology to attack or defend against cyber threats
What is a military alliance?
An agreement between nations for mutual defense and security cooperation
What is the purpose of a military base?
To house personnel, conduct training, and support operations
What is an ICBM?
An Intercontinental Ballistic Missile capable of delivering nuclear warheads
What is the role of the Pentagon?
It serves as the headquarters of the U S Department of Defense
What is the main mission of the U S Cyber Command?
To protect military networks and conduct cyber operations
What is a military chain of command?
The hierarchy of authority in the armed forces
What is asymmetric warfare?
Warfare in which smaller forces use unconventional tactics to combat a stronger opponent
What is the Posse Comitatus Act?
A law restricting the military’s role in domestic law enforcement
What is the role of the Secretary of Defense?
To oversee the Department of Defense and advise the President on military matters
What is military intelligence?
The collection and analysis of information to support military operations
What is the Geneva Convention?
A set of international treaties that establish laws for humanitarian treatment in war
What is a preemptive strike?
A military attack launched to prevent an imminent threat
What is a no-fly zone?
An airspace area where military aircraft are restricted from flying
What is a Special Forces unit?
An elite military group trained for unconventional warfare and covert operations
What is military logistics?
The planning and movement of troops, equipment, and supplies
What is an amphibious assault?
A military operation that involves landing forces from the sea onto land
What is a UAV?
An Unmanned Aerial Vehicle, also known as a drone
What is military occupation?
The control and governance of a territory by military forces
What is the difference between active-duty and reserve military service?
Active-duty serves full-time, while reserve serves part-time with potential activation
What is an airstrike?
A military attack using aircraft to bomb or destroy targets
What is the role of the Coast Guard during wartime?
To support naval operations and protect U S waterways
What is a defense budget?
The amount of money allocated for military spending
What is a military coup?
The overthrow of a government by its own armed forces
What is the difference between an offensive and defensive military strategy?
Offensive aims to attack, while defensive focuses on protection
What is the purpose of military training exercises?
To prepare troops for combat and improve coordination
What is nuclear deterrence?
The strategy of preventing war by threatening nuclear retaliation
What is a rapid deployment force?
A military unit capable of being quickly sent to a conflict zone
What is a military tribunal?
A court run by the armed forces to try military personnel or wartime offenses
What is the Selective Service System?
The organization that manages military drafts in the U S
What is the Defense Advanced Research Projects Agency (DARPA)?
A government agency that develops emerging military technologies
What is a war game?
A simulated military exercise used to test strategies
What is a peacekeeping mission?
A military operation designed to maintain or enforce peace in conflict areas
What is military espionage?
The act of gathering intelligence on foreign governments or threats
What is a combat medic?
A military personnel trained to provide emergency medical care in battle
What is a warship?
A naval vessel designed for combat
What is electronic warfare?
The use of electromagnetic signals to attack or disrupt enemy systems
What is an armored vehicle?
A military transport with heavy protective plating
What is the military-industrial complex?
The relationship between the military and defense contractors
What is an air defense system?
Technology used to detect and intercept incoming aircraft or missiles
What is military enlistment?
The act of joining the armed forces
What is counterinsurgency?
A strategy to combat guerrilla warfare and rebellion forces
What is military diplomacy?
The use of armed forces to promote national interests without direct conflict
What is a missile defense system?
A system designed to intercept and destroy incoming missiles
What is a forward operating base (FOB)?
A military outpost used for operations in foreign territories
What is the Defense Intelligence Agency (DIA)?
A U S agency that collects foreign military intelligence
What is an air superiority fighter?
A combat aircraft designed to dominate enemy airspace
What is a naval blockade?
The use of ships to prevent goods and supplies from entering enemy territory
What is a military convoy?
A group of vehicles traveling together for protection
What is psychological warfare?
The use of propaganda or tactics to weaken enemy morale
What is a peace treaty?
A formal agreement that ends a conflict between nations
What is homeland security?
The protection of a country’s borders and domestic security
What is an insurgency?
A rebellion or uprising against an established government
What is the purpose of military alliances?
To strengthen defense capabilities through mutual cooperation
What is the Rules of Engagement (ROE)?
Guidelines that dictate when and how military force can be used
What powers does Article I of the Constitution give Congress?
Declare war, raise armies, maintain navy
To whom do military officers swear an oath?
The United States Constitution
What is Congress’s role in military funding?
Appropriating funds for defense
What role does the president play in the military?
Commander in chief, directs military actions
What does JROTC stand for?
Junior Reserve Officer Training Corps
About how many JROTCs programs are there?
about 3,000
What 3 countries have JROTCs apart from the United States?
Spain, Italy, Japan
The idea for the JROTC program was created by ___(branch, rank, full name)___ in 1911, and he hoped to teach high school students the values and discipline of a military life, hoping to mold these students into better citizens
Army inspector Lt Edgar R Stevens, 1911
The formation of the JROTC program came with the signing of which act?
National Defense Act of 1916
Where and when was the first JROTC program established?
Leavenworth High School in Kansas in 1917
Which act allowed the other service branches to offer JROTC programs?
JROTC Vitalization Act of 1964
When did the first NJROTC units begin?
in 1966
About how many NJROTC and NNDCC units are there?
about 620
When did Congress add a section to the Vitalization Act of 1964 which provided for the establishment of NNDCC programs?
in 2009
Who is in charge of the maintenance and countinyed support of the NJROTC program?
Secretary of the Navy
Where was the Naval Service Training Command established?
Great Lakes, IL
Who is in charge of managing funding along with the personnel and materials the NJROTC and NNDCC units use?
NSTC
Who is in charge of the NJROTC’s areas of operation and are responsible for maintaining the integrity of units in their areas?
Area Manager
Which act stated the JROTC programs mission as being “to instill in students the value of citizenship, service to the United States, personal responsibility, and a sense of accomplishment?”
National Defense Act of 1916
What are the Navy Core Values?
Honor, Courage, Commitment
_____ are ones most deeply held ideals, beliefs, or principles
Values
What does the acronym LATAR stand for in NJROTC leadership training?
Learn, Adopt, Think, Act, Reevaluate
What is hazing, and is it allowed in NJROTC?
Hazing is any cruel, abusive, or humiliating behavior
What is the purpose of military drill in NJROTC?
To teach discipline, teamwork, and attention to detail
What physical fitness achievement is recognized with a ribbon in NJROTC?
Passing the NJROTC physical fitness exam
What is the purpose of NJROTC Leadership Academy?
To provide advanced training for cadets preparing for leadership roles
What are some skills taught at NJROTC Leadership Academy?
Commanding troops, field leadership, social etiquette, physical fitness, and sailing
What military career benefit does NJROTC provide to cadets?
Enlistment at a higher pay grade (E-3 instead of E-1)
How can NJROTC help cadets apply for the U S Naval Academy?
Through nominations by NJROTC instructors and demonstrating leadership potential
What scholarship opportunity does NJROTC help prepare students for?
Naval Reserve Officers Training Corps (NROTC) scholarships
What is the Uniform Code of Military Justice (UCMJ)?
The legal system governing military personnel
What is ‘seamanship’ in NJROTC training?
The skill of operating and navigating ships
What is ‘maritime geography’?
The study of oceans, seas, and their impact on global trade and military strategy
What is ‘oceanography’?
The scientific study of ocean environments and their physical characteristics
What is the purpose of military customs and courtesies in NJROTC?
To teach respect, discipline, and professionalism
From which branches can NJROTC instructors have retired from?
Marine Corps, Navy, Coast Guard
What is the difference between a career and a job?
A job is for earning money, while a career includes growth, learning, and advancement
What is a profession?
A career requiring specialized education and training, such as law or medicine
What is an occupation?
Any activity that serves as a person’s regular source of livelihood
What does career advancement usually involve?
Working extra hours, taking on challenging assignments, and further education
What is an example of a career that doesn’t require a college degree?
Skilled trades like electrician, plumber, or mechanic
Why is it important to start thinking about career choices early?
It helps students focus and plan for future education and job opportunities
What are some signs that a person has a mechanical aptitude?
Enjoying taking things apart and putting them back together
What are some careers suited for people with strong mathematical skills?
Accountant, engineer, scientist, financial analyst
What does the term “insight” mean in career planning?
The ability to understand one’s skills and interests to make better career choices
What is an aptitude?
Talents or skills you have or can develop
How can a part-time job help someone decide on a career?
It provides hands-on experience and insights into what they enjoy or dislike
What are values, and why are they important in career selection?
Values are principles that guide decisions; they help people choose careers that align with their beliefs and goals
What is temperament, and how does it affect career choice?
A person’s typical way of thinking or behaving, which influences how well they fit into different work environments
What is an example of a career requiring a calm temperament?
Air traffic controller, emergency room doctor, police officer
What are interest inventories?
Tests that help people identify careers that align with their interests
What is the public sector?
Jobs in government organizations, such as law enforcement, education, or military service
What is the private sector?
Jobs in privately owned businesses and corporations
What is an entrepreneur?
A person who starts and runs their own business
What are some advantages of working in the public sector?
Job security, benefits, and opportunities for service
What are some advantages of working in the private sector?
Potential for higher pay, career growth, and innovation
What is the purpose of setting career goals?
To create a clear path for education, training, and job selection
What are some factors to consider when choosing a career?
Interests, aptitudes, job demand, salary potential, and work-life balance
What is the significance of career mentorship?
Learning from experienced professionals to gain knowledge and guidance
What is an example of a career requiring strong leadership skills?
Military officer, business executive, project manager
What is the U S Naval Academy, and where is it located?
A military college for training Navy and Marine Corps officers, located in Annapolis, Maryland
What is required to apply to the U S Naval Academy?
A nomination from a U S senator, representative, or the vice president
How can NJROTC help cadets gain entry into the U S Naval Academy?
Through leadership experience and instructor nominations
What is the NROTC scholarship program?
A program that provides college funding in exchange for military service
What is the benefit of enlisting in the military after completing NJROTC?
Entering at a higher pay grade (E-3 instead of E-1)
What are the five branches of the U S military?
Army, Navy, Air Force, Marine Corps, Coast Guard
What is a midshipman?
A student training to become a Navy officer at the Naval Academy or through NROTC
What is the Merchant Marine, and how does it relate to national defense?
A fleet of civilian ships that support military operations and transport goods
What is the difference between an enlisted service member and an officer?
Enlisted members carry out duties, while officers lead and manage operations
What is a commission in the military?
A formal appointment to the rank of officer
What is a common requirement for becoming a military officer?
A four-year college degree and officer training
What is the purpose of military academies like West Point and the U S Naval Academy?
To train future officers in leadership, military strategy, and academics
What is the Air Force’s equivalent of the Naval Academy?
The United States Air Force Academy (USAFA) in Colorado Springs
What is the importance of developing good study habits?
It helps with time management, improves learning, and reduces stress
What is an example of a good study habit?
Taking organized notes and reviewing them regularly
What is the benefit of setting a study schedule?
It helps manage time effectively and prevents procrastination
What is the relationship between discipline and career success?
Self-discipline leads to responsibility, efficiency, and better job performance
What is “time management,” and why is it important in both school and careers?
Organizing tasks effectively to maximize productivity and reduce stress
What are some ways to improve time management skills?
Setting priorities, using a planner, avoiding distractions
Why is networking important for career development?
It helps people find job opportunities and build professional relationships
What is the role of internships in career development?
They provide hands-on experience and exposure to different industries
How can NJROTC help cadets prepare for leadership roles?
By teaching responsibility, teamwork, and decision-making skills
What are the four stages of an active pulse jet?
Intake, Compression, Combustion/Power, Exhaust
Who are considered government employees?
Federal, state, or local government workers
What is a career?
A progression of one’s working life
What is a job?
Work done to make a living
What does moving up a career ladder typically result in?
More authority and more money
How do people often advance their careers?
Moving between companies or industries
Why is it beneficial to have a boss give a good reference?
Shows punctuality, reliability, and good customer skills
What two questions help in choosing a career?
What do I want to do? What am I suited to do?
What physical abilities are important for certain careers?
Strength, stamina, good eyesight, hand-eye coordination
What is the purpose of an attitude inventory?
Identify qualities to develop or overcome
What is the purpose of an attitude inventory?
Identify qualities to develop or overcome
What is the impact of leadership skills on career success?
Strong leadership leads to better opportunities and career advancement
What are the five components of physical fitness?
Cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition
What is the FIT principle?
Frequency, Intensity, and Time of exercise
What is aerobic exercise?
Exercise that requires oxygen, such as running or swimming
What is anaerobic exercise?
Short bursts of intense activity without oxygen, like sprinting or weightlifting
What are isotonic exercises?
Exercises where muscles change length, like push-ups and squats
What are isometric exercises?
Exercises where muscles contract without movement, like planks
What are isokinetic exercises?
Exercises performed with specialized machines that control resistance
What are some benefits of regular exercise?
Improves cardiovascular health, strengthens muscles, boosts mental health, and helps with weight management
How often should adults engage in moderate-intensity exercise per week?
At least 150 minutes
Why is warming up important before exercise?
Prepares muscles, reduces injury risk, and increases flexibility
What are the three phases of exercise?
Warm-up, workout, and cool-down
What is the role of proteins in fitness?
Help build and repair muscles
What is the best time to stretch during a workout?
After warming up or at the end of a workout
How can someone calculate their target heart rate?
(220 - Age) x Desired intensity percentage
What are examples of cardiovascular exercises?
Running, swimming, cycling, jumping rope
What is the difference between strength training and endurance training?
Strength training builds muscle power, while endurance training improves stamina
Why is rest important in an exercise program?
Allows muscle recovery, prevents injuries, and improves performance
How does exercise impact mental health?
Reduces stress, anxiety, and depression while improving mood
What are some signs of overtraining?
Fatigue, soreness, insomnia, and decreased performance
What is cross-training?
Engaging in different types of exercises to improve overall fitness
How does exercise benefit heart health?
Lowers blood pressure, reduces cholesterol, and strengthens the heart
What is a good way to stay motivated in an exercise routine?
Setting goals, tracking progress, and working out with a partner
What is the role of hydration in exercise?
Prevents dehydration, maintains performance, and regulates body temperature
What is obesity?
A condition of excessive body fat accumulation affecting health
What are calisthenics?
Bodyweight exercises such as push-ups, squats, and lunges
What is cardiorespiratory fitness?
The ability of the heart and lungs to supply oxygen to muscles during exercise
What is body composition?
The ratio of fat to lean muscle, bone, and other tissues in the body
What is the purpose of a cool-down?
To gradually bring heart rate and muscles back to a resting state
How can exercise help with stress management?
Releases endorphins, reduces tension, and improves sleep
What are flexibility exercises?
Stretches that improve range of motion, such as yoga
What is interval training?
Alternating short bursts of high-intensity exercise with rest or low-intensity periods
What is a common mistake when starting a new exercise routine?
Doing too much too soon, leading to injury
What should you wear when exercising in hot weather?
Light-colored, breathable clothing
What should you wear when exercising in cold weather?
Layers that can be removed as needed
Why is good posture important in exercise?
Prevents injuries and ensures proper muscle engagement
What is a personal fitness plan?
A structured exercise routine tailored to individual goals
What are some common barriers to exercise?
Lack of time, motivation, or access to facilities
What is the recommended amount of sleep for optimal fitness recovery?
7-9 hours per night
What is the purpose of a physical fitness assessment?
To evaluate an individual’s current fitness level and track progress
What are the five components of physical fitness?
Cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition
What is cardiovascular endurance?
The ability of the heart, lungs, and blood vessels to deliver oxygen during prolonged physical activity
What are two common methods of measuring cardiovascular endurance?
The mile run and step test
What is muscular strength?
The maximum amount of force a muscle can exert in a single effort
How is muscular endurance different from muscular strength?
Muscular endurance is the ability of a muscle to sustain repeated contractions over time
What test is commonly used to measure upper body strength?
The push-up test
What fitness test evaluates core strength?
The sit-up or plank test
How is flexibility commonly assessed?
Using the sit-and-reach test
Why is flexibility important for fitness?
It helps prevent injuries and improves mobility
What is body composition?
The ratio of fat to lean muscle, bones, and other tissues in the body
What is BMI, and how is it calculated?
Body Mass Index (BMI) is calculated by dividing weight (kg) by height (m²)
What is considered a healthy BMI range?
18 5 to 24 9
What are the limitations of BMI?
It does not differentiate between muscle and fat, so it may not accurately reflect body composition
What is the purpose of measuring resting heart rate?
It indicates overall cardiovascular fitness
What is a normal resting heart rate for most adults?
60-100 beats per minute
What is a target heart rate zone?
The ideal heart rate range during exercise for maximum cardiovascular benefits
How do you calculate your maximum heart rate?
220 minus your age
What is the ideal target heart rate percentage during exercise?
50-85% of maximum heart rate
What is the principle of progressive overload?
Gradually increasing exercise intensity to improve fitness levels
How often should adults engage in moderate-intensity aerobic exercise?
At least 150 minutes per week
How often should adults engage in muscle-strengthening activities?
At least twice per week
What role does hydration play in fitness?
It prevents dehydration, supports muscle function, and regulates body temperature
What is the importance of recovery days?
They allow muscles to repair and prevent overuse injuries
What are signs of overtraining?
Fatigue, persistent soreness, insomnia, and decreased performance
What is a simple way to track physical fitness progress?
Keeping a workout log or using a fitness tracker
What is the difference between absolute and relative strength?
Absolute strength is total force exerted, while relative strength considers body weight
How does genetics influence fitness levels?
It affects muscle fiber composition, endurance, and strength potential
Why is consistency important in a fitness routine?
It ensures long-term progress and reduces injury risk
How does weight training benefit long-term health?
It increases bone density, boosts metabolism, and prevents muscle loss
What are the benefits of high-intensity interval training (HIIT)?
It improves cardiovascular endurance and burns calories in a short time
What is functional fitness?
Exercises that mimic daily movements to improve everyday physical activities
How does stress impact fitness levels?
It can lead to muscle tension, fatigue, and reduced motivation
Why is sleep important for fitness recovery?
It aids muscle repair, hormone regulation, and overall recovery
What is the difference between static and dynamic stretching?
Static involves holding a position, while dynamic includes movement-based stretches
What is the relationship between fitness and mental health?
Regular exercise reduces stress, anxiety, and depression
How can fitness assessments be used for goal setting?
They help identify strengths, weaknesses, and areas for improvement
What is the purpose of agility drills?
To improve speed, reaction time, and coordination
Why is heart rate recovery an important fitness indicator?
Faster recovery indicates better cardiovascular fitness
What are plyometric exercises?
High-impact movements like jump squats that build power and speed
How does body fat percentage differ from BMI?
Body fat percentage measures actual fat mass, while BMI is based on weight and height
What is sarcopenia?
Age-related muscle loss that can be slowed with strength training
How can exercise help prevent chronic diseases?
It reduces the risk of heart disease, diabetes, and obesity
What is the difference between aerobic and anaerobic exercise?
Aerobic uses oxygen for energy, while anaerobic relies on stored muscle energy
How can you prevent common workout injuries?
By warming up, using proper form, and gradually increasing intensity
What is nutrition?
The process of providing the body with essential nutrients for growth, repair, and energy
What are the three macronutrients?
Carbohydrates, proteins, and fats
What is the main function of carbohydrates?
To provide the body with energy
What are the two types of carbohydrates?
Simple carbohydrates (sugars) and complex carbohydrates (starches and fiber)
What is an example of a food high in complex carbohydrates?
Whole grains, brown rice, oats, and beans
What is the glycemic index?
A ranking system for carbohydrates based on how they affect blood sugar levels
Why is fiber important in a diet?
It promotes digestion, regulates blood sugar, and supports heart health
What is the primary function of protein?
To build and repair tissues, muscles, and organs
What are examples of complete proteins?
Meat, poultry, fish, eggs, and dairy
What are examples of plant-based protein sources?
Beans, lentils, tofu, quinoa, and nuts
What are the two types of fats?
Saturated and unsaturated fats
What is an example of a healthy fat?
Avocados, nuts, olive oil, and fatty fish
Why should trans fats be avoided?
They increase bad cholesterol (LDL) and raise the risk of heart disease
What is the function of vitamins in the body?
They help with metabolism, immunity, and overall health
What is the difference between fat-soluble and water-soluble vitamins?
Fat-soluble vitamins (A, D, E, K) are stored in fat, while water-soluble vitamins (B, C) dissolve in water and must be consumed daily
Why is vitamin C important?
It boosts the immune system and helps heal wounds
What is the primary function of vitamin D?
It helps the body absorb calcium and promotes bone health
What are examples of mineral nutrients?
Calcium, iron, potassium, magnesium, and zinc
Why is calcium important?
It strengthens bones and teeth
What foods are rich in calcium?
Dairy products, leafy greens, and fortified cereals
What is the role of iron in the body?
It helps produce hemoglobin, which carries oxygen in the blood
What is anemia?
A condition caused by low iron levels, leading to fatigue and weakness
What is the recommended daily water intake for adults?
About 8-10 glasses (64-80 ounces), but varies by individual
What are the signs of dehydration?
Dry mouth, dizziness, fatigue, and dark urine
What is the role of electrolytes in hydration?
They help regulate nerve function, muscle contractions, and fluid balance
What are common sources of potassium?
Bananas, oranges, potatoes, and spinach
What is malnutrition?
A condition caused by insufficient or imbalanced nutrient intake
What is the difference between undernutrition and overnutrition?
Undernutrition is a lack of nutrients, while overnutrition is an excess of unhealthy foods
How does excessive sugar intake affect health?
It increases the risk of obesity, diabetes, and heart disease
What is the function of omega-3 fatty acids?
They support brain function and reduce inflammation
What foods contain omega-3 fatty acids?
Salmon, flaxseeds, walnuts, and chia seeds
What is the recommended daily intake of added sugar?
No more than 25-36 grams per day
What is considered a balanced diet?
A diet that includes all food groups in appropriate portions
What is the difference between whole and refined grains?
Whole grains contain all parts of the grain, while refined grains have been processed, removing fiber and nutrients
Why is meal planning important?
It helps ensure a balanced diet and prevents unhealthy eating habits
What is portion control?
Managing the amount of food eaten to prevent overeating
What are empty calories?
Calories that provide little to no nutritional value, often found in sugary drinks and junk food
What are the dangers of skipping meals?
It can lead to low energy, poor concentration, and binge eating later
What are some strategies for healthy snacking?
Choosing whole foods like nuts, fruits, and yogurt instead of processed snacks
What is mindful eating?
Paying attention to hunger cues and eating slowly to avoid overeating
How does fast food impact health?
It is often high in calories, unhealthy fats, and sodium, increasing health risks
What is the role of probiotics?
They support gut health by promoting beneficial bacteria
What foods are high in probiotics?
Yogurt, kefir, sauerkraut, and kimchi
What is a calorie deficit?
Consuming fewer calories than the body burns, leading to weight loss
What is a calorie surplus?
Consuming more calories than the body burns, leading to weight gain
What is the best diet for long-term health?
A balanced, nutrient-rich diet with a variety of whole foods
What are macronutrients?
Nutrients required in large amounts: carbohydrates, proteins, and fats
What are micronutrients?
Vitamins and minerals needed in small amounts for proper body function
What is the main function of carbohydrates?
To provide energy
What are the two types of carbohydrates?
Simple (sugars) and complex (starches and fiber)
What is the role of protein in the body?
Building and repairing tissues, producing enzymes and hormones
What are the two types of proteins?
Complete (contains all essential amino acids) and incomplete
What are examples of complete proteins?
Meat, fish, eggs, dairy, quinoa, and soy
What is the primary function of fats?
Energy storage, insulation, and cell function
What are the three types of fats?
Saturated, unsaturated, and trans fats
What are examples of healthy fats?
Avocados, nuts, seeds, olive oil, and fatty fish
What are examples of unhealthy fats?
Fried foods, processed snacks, and margarine
What is the difference between fat-soluble and water-soluble vitamins?
Fat-soluble (A, D, E, K) are stored in fat; water-soluble (B, C) must be consumed daily
Why is vitamin A important?
It supports vision, immune function, and skin health
What foods are high in vitamin A?
Carrots, sweet potatoes, and leafy greens
Why is vitamin D essential?
It helps the body absorb calcium for strong bones
How can the body produce vitamin D?
Through sun exposure
Why is vitamin E important?
It acts as an antioxidant and supports skin and immune health
What foods contain vitamin E?
Nuts, seeds, and spinach
What is the function of vitamin K?
It helps with blood clotting
What is the role of B vitamins?
They support energy production and brain function
What foods are high in B vitamins?
Whole grains, eggs, and leafy greens
Why is vitamin C important?
It supports immune function and helps with collagen production
What are good sources of vitamin C?
Citrus fruits, strawberries, and bell peppers
What is calcium’s primary function?
Bone and teeth development
What are calcium-rich foods?
Dairy products, broccoli, and almonds
What is the role of iron in the body?
It helps produce red blood cells
What foods are high in iron?
Red meat, spinach, and lentils
What is the role of potassium?
It regulates fluid balance and muscle contractions
What foods are rich in potassium?
Bananas, potatoes, and beans
Why is magnesium important?
It supports muscle and nerve function
What are sources of magnesium?
Nuts, whole grains, and dark chocolate
What is the role of zinc in the body?
It supports immune function and wound healing
What foods are high in zinc?
Meat, shellfish, and seeds
What is the recommended daily intake of water?
8-10 glasses (64-80 ounces) per day
What is dehydration?
A condition caused by excessive loss of fluids
What are symptoms of dehydration?
Dry mouth, dizziness, and dark urine
Why are electrolytes important?
They help maintain fluid balance and nerve function
What foods contain natural electrolytes?
Coconut water, bananas, and spinach
What is malnutrition?
A lack of essential nutrients leading to health issues
What is the best way to ensure proper nutrition?
Eating a balanced diet with a variety of whole foods
What is the effect of too much sodium in the diet?
It can lead to high blood pressure
What is the importance of fiber?
It aids digestion and helps regulate blood sugar
What are good sources of fiber?
Fruits, vegetables, and whole grains
What is the best approach to weight management?
A combination of healthy eating and regular exercise
Why should processed foods be avoided?
They often contain high levels of sugar, salt, and unhealthy fats
What is the purpose of dietary guidelines?
To promote healthy eating habits and reduce the risk of disease
What organization provides dietary guidelines in the U S ?
The U S Department of Agriculture (USDA) and the Department of Health and Human Services (HHS)
How often are dietary guidelines updated?
Every five years
What is MyPlate?
A nutrition guide created by the USDA to promote balanced eating
What are the five food groups in MyPlate?
Fruits, vegetables, grains, protein, and dairy
What percentage of your plate should be fruits and vegetables?
Half of the plate
What are whole grains?
Grains that contain all parts of the grain kernel, including bran, germ, and endosperm
Why are whole grains better than refined grains?
They contain more fiber, vitamins, and minerals
What is an example of a whole grain?
Brown rice, quinoa, and whole wheat bread
How much dairy should the average person consume daily?
About 3 cups per day
What are some non-dairy sources of calcium?
Leafy greens, fortified plant-based milk, and almonds
What is the difference between lean and fatty proteins?
Lean proteins have less fat, while fatty proteins contain more saturated fats
What is an example of a lean protein?
Chicken breast, fish, tofu, and beans
Why should saturated fats be limited?
They can increase bad cholesterol (LDL) and raise the risk of heart disease
What are trans fats, and why should they be avoided?
Artificially created fats that increase heart disease risk
What is the recommended daily limit for added sugars?
No more than 10% of daily calories
What is the daily recommended sodium intake?
Less than 2,300 mg
What are the dangers of consuming too much sodium?
High blood pressure, heart disease, and stroke
How can meal planning support a healthy diet?
It helps ensure balanced nutrition and prevents unhealthy food choices
What is portion control?
Managing how much food is eaten in one sitting
What are empty calories?
Calories from foods with little to no nutritional value
What are examples of foods with empty calories?
Sugary drinks, candy, and fried foods
Why is drinking water important for digestion?
It helps break down food and absorb nutrients
What is mindful eating?
Paying attention to what you eat and listening to hunger cues
What are some strategies to reduce sugar intake?
Avoiding sugary drinks, reading food labels, and eating whole foods
Why is fiber important in the diet?
It helps digestion, regulates blood sugar, and lowers cholesterol
What is an example of a high-fiber food?
Oatmeal, lentils, and berries
How does protein help with muscle recovery?
It repairs and rebuilds muscle tissue after exercise
What is a common food allergy?
Nuts, dairy, shellfish, and gluten
What is lactose intolerance?
The inability to digest lactose, a sugar found in milk
What is a foodborne illness?
An illness caused by consuming contaminated food
How can foodborne illnesses be prevented?
Proper food handling, cooking, and storage
Why is it important to wash fruits and vegetables before eating them?
To remove pesticides, bacteria, and dirt
What is the recommended way to thaw frozen food safely?
In the refrigerator, in cold water, or in the microwave
Why does the body need fat?
It provides energy, supports cell growth, and helps absorb vitamins
What are the three types of fats?
Saturated fats, unsaturated fats, and trans fats
Which type of fat is the healthiest?
Unsaturated fats
What are examples of foods high in unsaturated fats?
Avocados, nuts, olive oil, and fatty fish
What are examples of foods high in saturated fats?
Butter, cheese, red meat, and fried foods
Why should saturated fats be consumed in moderation?
They can raise LDL (bad) cholesterol and increase heart disease risk
What are trans fats?
Artificial fats created through hydrogenation, commonly found in processed foods
Why are trans fats harmful?
They increase LDL cholesterol and lower HDL (good) cholesterol
What are common sources of trans fats?
Fried foods, baked goods, margarine, and processed snacks
How can you identify trans fats on food labels?
Look for “partially hydrogenated oils” in the ingredients list
What is the recommended daily intake of fat?
About 20-35% of total daily calories
What happens if you consume too much fat?
It can lead to weight gain, heart disease, and high cholesterol
How does the body store excess fat?
It is stored in fat cells as an energy reserve
What is the role of omega-3 fatty acids?
They reduce inflammation and support brain and heart health
What are sources of omega-3 fatty acids?
Salmon, flaxseeds, walnuts, and chia seeds
What is cholesterol?
A fatty substance found in blood that is necessary for cell function but can be harmful in excess
What are the two types of cholesterol?
LDL (bad) cholesterol and HDL (good) cholesterol
How does exercise affect cholesterol levels?
It helps raise HDL (good) cholesterol and lower LDL (bad) cholesterol
What is a healthy cholesterol level?
Total cholesterol below 200 mg/dL
What are triglycerides?
A type of fat found in the blood, stored for energy
What can cause high triglyceride levels?
Excess sugar intake, lack of exercise, and too much alcohol
What are the risks of high-fat diets?
Obesity, heart disease, high cholesterol, and stroke
How can you reduce fat intake?
Choosing lean meats, grilling instead of frying, and using healthy oils
What is a fat substitute?
A product used in place of fat to reduce calorie content in food
What are some natural fat substitutes?
Applesauce, mashed bananas, and Greek yogurt
How can fiber help control fat intake?
It helps remove cholesterol from the body and promotes fullness
What role does metabolism play in fat management?
A higher metabolism burns more calories and prevents excess fat storage
Why is portion control important in fat consumption?
It prevents overeating and excessive calorie intake
How can stress affect fat metabolism?
It can lead to overeating and increased fat storage
What is the best way to maintain a healthy fat balance?
Eating a variety of whole foods and exercising regularly
hy is personal hygiene important?
It prevents illness, promotes self-confidence, and maintains overall health
How often should you wash your hands?
Before eating, after using the restroom, and whenever they are dirty
What is the proper way to wash hands?
Scrubbing with soap and water for at least 20 seconds
How often should you shower?
At least once a day or after sweating heavily
Why is it important to brush your teeth daily?
To prevent cavities, gum disease, and bad breath
How often should you replace your toothbrush?
Every 3-4 months or when the bristles are worn
Why is flossing important?
It removes plaque and food particles between teeth that brushing misses
What is the importance of regular dental checkups?
They help prevent cavities and detect oral health issues early
How can sleep affect overall health?
Poor sleep can lead to weight gain, weakened immunity, and reduced concentration
What are signs of sleep deprivation?
Irritability, trouble focusing, and increased risk of illness
What is the recommended amount of sleep for teenagers?
8-10 hours per night
What are good bedtime habits to improve sleep quality?
Avoiding screens before bed, maintaining a consistent sleep schedule, and creating a relaxing bedtime routine
How does drinking enough water benefit the body?
It helps digestion, improves skin health, and regulates body temperature
What are symptoms of dehydration?
Dry skin, dizziness, dark urine, and fatigue
What is the best way to stay hydrated?
Drinking water regularly throughout the day, especially before feeling thirsty
Why is physical activity important for self-care?
It reduces stress, strengthens the body, and improves mood
How does stress affect the immune system?
Chronic stress weakens the immune response, making the body more prone to illness
What is the best way to manage stress?
Regular exercise, meditation, deep breathing, and getting enough sleep
Why is posture important for overall health?
Good posture prevents back pain and improves breathing
How does excessive screen time impact health?
It can cause eye strain, poor sleep, and decreased physical activity
What is the 20-20-20 rule for reducing eye strain?
Every 20 minutes, look at something 20 feet away for 20 seconds
What are common causes of poor posture?
Slouching, prolonged sitting, and weak core muscles
How can stretching improve posture?
It relieves tension and strengthens muscles that support good posture
Why is sun protection important?
It prevents sunburn, skin cancer, and premature aging
What is the minimum recommended SPF for sunscreen?
SPF 30
What are the benefits of regular physical exams?
They help detect health problems early and promote overall wellness
How often should you visit a doctor for a checkup?
At least once a year
What is the importance of mental health check-ins?
They help identify stress, anxiety, or depression early
How can journaling improve mental health?
It helps express emotions, reduce stress, and track personal growth
What is mindfulness?
Focusing on the present moment without judgment
How can social interactions improve well-being?
Positive relationships provide emotional support and reduce stress
What are signs of poor mental health?
Persistent sadness, irritability, loss of interest in activities, and fatigue
What is self-care?
Activities that promote physical, mental, and emotional well-being
What are examples of self-care activities?
Reading, exercising, meditating, and spending time with loved ones
What is stress?
The body’s response to physical or emotional demands
What is the difference between eustress and distress?
Eustress is positive stress that motivates, while distress is negative stress that harms health
What are common causes of stress?
Work, school, relationships, financial concerns, and health issues
What are physical symptoms of stress?
Headaches, muscle tension, fatigue, and upset stomach
What are emotional symptoms of stress?
Anxiety, irritability, mood swings, and depression
What is the fight-or-flight response?
The body’s natural reaction to danger, increasing heart rate and adrenaline
What are long-term effects of chronic stress?
High blood pressure, heart disease, obesity, and weakened immune function
What is the role of cortisol in stress?
It is a hormone that regulates stress responses but can be harmful if chronically elevated
How does stress affect sleep?
It can cause insomnia or restless sleep
What are relaxation techniques for stress relief?
Deep breathing, meditation, yoga, and progressive muscle relaxation
What is the best way to manage time to reduce stress?
Prioritizing tasks, setting realistic goals, and avoiding procrastination
How does exercise help reduce stress?
It releases endorphins, which improve mood and reduce tension
What is deep breathing, and how does it reduce stress?
A technique to calm the nervous system and lower heart rate
What is mindfulness, and how can it help with stress?
Being present in the moment and focusing on one’s thoughts and feelings without judgment
What is guided imagery?
A relaxation technique using mental visualization to reduce stress
How does listening to music help relieve stress?
It can lower heart rate, reduce anxiety, and improve mood
Why is social support important in stress management?
Talking to friends or family can provide comfort and perspective
What is journaling, and how does it help with stress?
Writing down thoughts and feelings to process emotions and reduce stress
What are signs of burnout?
Extreme fatigue, lack of motivation, irritability, and poor concentration
How can taking breaks improve stress levels?
It allows the mind and body to reset and refocus
What is substance abuse?
The misuse of legal or illegal drugs
What is drug addiction?
A chronic disease characterized by compulsive drug use despite harmful consequences
What is nicotine?
A highly addictive stimulant found in tobacco products
What are the short-term effects of nicotine use?
Increased heart rate, dizziness, and increased blood pressure
What are the long-term effects of smoking?
Lung cancer, heart disease, and respiratory illnesses
What are the dangers of secondhand smoke?
It increases the risk of lung disease and heart disease in non-smokers
What is vaping, and is it safer than smoking?
The use of electronic cigarettes; it still carries health risks
What are the effects of alcohol on the body?
Impaired judgment, slower reflexes, and liver damage
What is binge drinking?
Consuming large amounts of alcohol in a short period
What is the legal drinking age in the U S ?
21 years old
What are withdrawal symptoms from drug addiction?
Anxiety, nausea, sweating, shaking, and mood swings
What is the most commonly abused prescription drug?
Opioids (painkillers)
How do illegal drugs affect the brain?
They alter brain chemistry and can lead to addiction
What are examples of stimulants?
Cocaine, methamphetamine, and caffeine
What is the main effect of depressants on the body?
They slow down brain activity, causing relaxation or drowsiness
What are hallucinogens?
Drugs that alter perception, such as LSD and magic mushrooms
What are the long-term effects of marijuana use?
Memory loss, lung problems, and mental health issues
What are signs of drug addiction?
Loss of control, withdrawal symptoms, and neglect of responsibilities
What is first aid?
Immediate care given to an injured or ill person before medical help arrives
What are the ABCs of first aid?
Airway, Breathing, Circulation
What is the purpose of first aid?
To preserve life, prevent the condition from worsening, and promote recovery
What is the first thing you should do in an emergency?
Check the scene for safety before assisting the injured person
How do you determine if a person is conscious?
Tap them and ask loudly, “Are you okay?”
What should you do if someone is unresponsive but breathing?
Place them in the recovery position to keep the airway open
What should you do if someone is not breathing?
Begin CPR immediately
What does CPR stand for?
Cardiopulmonary Resuscitation
How many chest compressions should be given in CPR?
30 compressions followed by 2 rescue breaths
What is the correct depth for chest compressions in adults?
About 2 inches
What is the Heimlich maneuver used for?
To help a choking person by clearing a blocked airway
What are signs that someone is choking?
Inability to speak, coughing, and clutching their throat
What is the best way to stop heavy bleeding?
Apply direct pressure with a clean cloth
What are the signs of shock?
Pale skin, weak pulse, rapid breathing, and confusion
How do you treat someone in shock?
Lay them down, elevate their legs, and keep them warm
What are the signs of a heart attack?
Chest pain, shortness of breath, sweating, and nausea
What should you do if someone is having a heart attack?
Call 911, keep them calm, and encourage them to chew aspirin if not allergic
What are the symptoms of a stroke?
Face drooping, arm weakness, and slurred speech (FAST method)
What does FAST stand for in stroke recognition?
Face, Arms, Speech, Time (call 911 immediately)
How do you treat a minor burn?
Run cool water over it and apply a clean dressing
How do you treat a severe burn?
Cover it with a sterile dressing and seek medical attention immediately
What are signs of a concussion?
Confusion, dizziness, nausea, and headache
What should you do if someone has a concussion?
Keep them awake and monitor for worsening symptoms
What are the signs of a broken bone?
Pain, swelling, bruising, and abnormal limb positioning
What should you do if you suspect a broken bone?
Immobilize the area and seek medical help
What is a sprain?
A stretched or torn ligament
How do you treat a sprain?
Use the RICE method: Rest, Ice, Compression, Elevation
What should you do if someone has a nosebleed?
Have them lean forward and pinch their nostrils for 10 minutes
How do you treat heat exhaustion?
Move to a cool place, give water, and remove excess clothing
What are the signs of heatstroke?
Hot, dry skin, confusion, and loss of consciousness
What is hypothermia?
A dangerously low body temperature due to prolonged exposure to cold
How do you treat hypothermia?
Remove wet clothing, wrap in blankets, and provide warm fluids
What should you do if someone has frostbite?
Warm the area slowly with lukewarm water, but do not rub it
How do you remove a splinter safely?
Use tweezers to pull it out, then clean the area
How do you treat an insect sting?
Remove the stinger, wash the area, and apply ice
What are the symptoms of an allergic reaction?
Swelling, hives, difficulty breathing, and dizziness
What should you do if someone has a severe allergic reaction?
Use an EpiPen if available and call 911
What is the best way to treat a blister?
Keep it clean and avoid popping it
How do you treat a cut or scrape?
Wash it with soap and water, apply antibiotic ointment, and cover with a bandage
What is the first step in treating an eye injury?
Flush the eye with clean water
What should you do if someone faints?
Lay them down and elevate their legs
How can you tell if someone has swallowed poison?
Look for symptoms like vomiting, confusion, or difficulty breathing
What should you do if someone ingests poison?
Call Poison Control and follow their instructions
How do you identify a venomous snake bite?
Two puncture marks, swelling, and pain at the bite site
What should you do for a snake bite?
Keep the person still and seek medical help immediately
What is the best way to prepare for an emergency?
Learn basic first aid, keep a first aid kit, and know emergency numbers
