FIT-045-S002

1 serving of vegetable juice according to MyPyramid

1 cup

serving size of cereal

1 cup

one serving of carrots, lean meat, and fruit

1 cup of fruit 1 cup of cooked carrots 1 ounce of lean meat

If you ate two cups of peas, how many servings would this equal, according to MyPyramid?

2

Doug, 17 years old, wants to know what his maximum heart rate is. Can you help him using a simple estimation formula?

203 beats per minute

If John has a BMI equal to ______________, he's not considered obese but is on the "warning track" and should make a greater effort to control his weight.

25 to 30

Kendra also wonders how much should come from lean meats and dairy products.

25%

How many servings of milk products does MyPyramid recommend for people who eat 1,600 to 3,200 calories per day?

3

John wants to follow the Surgeon General and accumulate __________ minutes or more of moderate-intensity physical activity, on most, if not all days of the week.

30

If Doug burns ten calories a minute while he jogs, how long will it take for him to burn the equivalent of one pound of body fat?

350 minutes (5.8 hours)

Kendra wonders if it's a good idea to use hand or ankle weights while she jogs. What advice can you give her?

Don't use them. The disadvantages outweigh advantages. Exercise a few more minutes to burn extra calories.

Based on underwater weighing, Liz has an estimated body fat equal to 18 percent. What is her body composition rating? Is she normal or obese?

Her percent fat rating is normal.

Doug has an estimated percent body fat of 9 percent and a BMI equal to 32. What is his body composition and BMI rating?

His percent fat rating is normal; his BMI is in the obese range.

Doug thinks that he has total control over his body weight. Is he right?

No, we have a lot of influence over our body weight, but our genetic makeup (which we can't control) also regulates our body size and shape.

Doug was told to never eat white bread because it's totally worthless. Is this good advice?

No, white bread is still good, but doesn't have as much fiber, vitamins, and minerals as whole-grain breads.

Liz likes to run along busy streets. Is this a good idea?

No; busy, congested streets are high in air and noise pollution.

Which of the following statements about starch is/are correct? Select all that apply.

Starch is a complex carbohydrate (or complex sugar). Starch contains four calories per gram. Starch is found in potatoes, whole-grain breads, and corn.

John's mom told him that he should occasionally keep a food diary and write down everything he eats. Is this a good idea?

Yes, a food diary increases awareness, identifies weaknesses, and documents progress.

Doug once heard that fat contains twice the number of calories per gram as carbohydrates or protein. Is this true?

Yes, fat has nine calories per gram, while carbs and protein both contain only four calories per gram

If John lifts weights for only fifteen to twenty minutes, twice a week, will this do him any good?

Yes, he can achieve 80 percent of the potential strength gains by doing one set of each exercise (eight to twelve reps to fatigue), two times each week.

Kendra was told that breads that contain "wheat flour" are not really whole grains. Is this correct information?

Yes, it's a little tricky but the label must have the term "whole grain" in the food's ingredient list.

Liz wants to add weight training to her exercise program. Is this a worthwhile weight control activity?

Yes, weight training builds muscle which can help Liz burn more energy while she is resting.

Which statements are false as it relates to completing the weekly exercise summary as instructed?

You should write out five SMART goals to accomplish each day. You don't have the freedom to exercise when and where you want. Lifestyle physical activity is usually done all at once during a given day.

Based on MyPyramid, how many daily servings you eat from each food group depends on your _____

age. gander. physical activity

The most important reason for planning out a seven-day food plan and completing seven daily eating logs is to:

organize your efforts (by setting goals, comparing your actual food intake with your written plan, and identifying any strengths and weaknesses) so you can make gradual, meaningful, and positive improvements in your daily diet

When identifying the reasons you eat, it is important to document _____.

the location of the meal the total time of the meal your mood before and after the meal

Which muscles should you exercise near the end of your workout?

the smaller muscles—including the biceps, triceps, forearms, and abdominal muscles

is how much water should be drank mentioned on MyPyramid?

no

John heard a radio advertisement about a new weight loss pill. It sounded great. Just take one pill before bedtime (on an empty stomach), and then watch the weight disappear. The ad mentioned that some people had already lost forty-five pounds. Should John buy this product?

no, it's a gimmick

Which exercise provides all the benefits I need?

none

Liz wonders which foods she should avoid. Can you help her decide?

nothing

Which food contains all the nutrients I need?

nothing

John wonders what's the number-one reason people begin an exercise program. Can you tell him?

to improve physical appearance

When trying to control your weight, which of the following is an acceptable reason to eat?

true hunger

is "I will eat a banana at 10:00 this morning and an apple at 3:00 this afternoon." a SMART goal?

yes

The most important reason for comparing your exercise habits with the recommended Physical Activity Pyramid is to _____.

identify any strengths and weaknesses so you can make gradual, meaningful, and positive improvements in your physical activity habits

In a typical workout, how many sets are recommended for most lifts?

1-3

How long should Doug hold a static stretch?

10-30 seconds

What is the recommended target zone when using the rating of perceived effort scale?

12-16

What is Doug's, 17 yr old male, target heart rate zone, assuming he wants to stay between 70 to 80 percent of his maximum heart rate?

142 to 162 beats per minute (or 23 to 27 beats per 10-second count)

Liz wonders how much of her total diet should be complex carbs and how much should be simple sugars. Can you help her?

50 percent complex; 10 percent simple

How much of Kendra's total diet should come from whole grains, fruits, and vegetables?

75%

When lifting weights, is it better to move at a fast speed or a slow speed?

A slow and controlled speed is best.

John's mom told him to follow the five-a-day program. What does this mean?

Eat at least three veggies and two fruits a day.

John has a hard time walking for more than twenty minutes during his aerobic exercise. What should he do?

He should do what feels comfortable. Doing less is still beneficial. As he improves, he can gradually work up to the twenty to sixty minute goal.

After computing his target heart rate zone, Doug went out to exercise and found the zone was too hard for him. What should he do?

He should use other methods to fine-tune his exercise intensity. This method is only a rough estimate and doesn't work for all people.

Liz has a BMI equal to 21. Is this score considered in the healthy, marginal (on the warning track), or obese range?

Her BMI is in the healthy range.

Liz wonders which of the following is a SMART lifestyle goal.

I will eat five servings of fruits and vegetables each day for the next three weeks.

Why is it important to eat three meals a day?

It gives you plenty of energy to enjoy life. It helps you get all the nutrients you need. There is less chance of overeating.

Why is it helpful to keep a food diary and write down what you eat?

It improves awareness so you can see your strengths and weaknesses. Less food is usually eaten. More nutritious foods are usually eaten.

Liz is excited to sign up for a program that promises a ten-pound weight loss in just one week. She pays for the program and reaches her goal. A few weeks later she is back to her old weight. What happened?

Liz probably lost ten pounds of mostly water weight. She gained it back because she returned to her normal diet.

Liz is worried that if she lifts a heavy weight above her body, she will drop it and injure herself. What do you suggest?

Liz should ask a partner to spot her lift to prevent the weight from falling on her.

John gets bored when he does aerobic exercise. What should he do?

Make some changes. Exercise should never be boring!

John was told that walking is a waste of time because it doesn't burn enough calories. Is this a good way to look at it?

No, walking burns about five times more energy than resting does. It's an essential weight control activity.

Before a wrestling match, Doug wants to lose as much water weight as possible. He was told a good way to do this is to eat more protein and less carbs. Is this the right thing for Doug to do?

No, Doug should never try to lose extra water weight.

Doug likes to focus on his body weight goal and not his lifestyle. Is he following healthy weight control guidelines?

No, Doug should think about his lifestyle (which he can control) instead of his body weight.

John hopes to make big changes and lose over twenty pounds of body fat. He knows that if he runs an hour a day and cuts one thousand calories from his daily diet, he can easily reach his goal. Is he following healthy weight control guidelines?

No, John should make small changes in his life. This way he can make his lifestyle changes permanent and lifelong.

Liz likes to run as fast as she can but can't keep going for more than a few minutes because she gets too tired. Is she doing aerobic exercise?

No, Liz is doing anaerobic exercise since she gets tired and stops only after a few minutes.

Liz has the goal to lose every ounce of fat from her body. Is this a good idea based on what you know about body fat?

No, Liz needs some body fat to stay alive. This is called essential fat and is found in her major body systems.

Liz has decided to do whatever it takes to be skinny. Is she following healthy weight control guidelines?

No, Liz needs to decide to do her best, accept what comes, and enjoy life no matter what.

Liz is always comparing her body weight to that of other people. She feels fine as long as her weight is less than theirs but gets easily discouraged and feels too fat if she's around "skinny" people. Is Liz following healthy weight control guidelines?

No, Liz should learn not to compare herself with others; weight control is an individual thing.

If you don't stick with your food plan, should you just as well quit and eat whatever you want?

No, a slip is just a slip. Get back to your plan as soon as possible.

Liz hates to eat fat and tries to avoid it as much as possible. Is this a good idea?

No, fat is essential for good health and for life itself.

Kendra believes that as long as a food is low in fat, she can eat as much she wants. Is she right?

No, if Kendra eats too much of any food, there's a good chance she will eat more calories than she burns and gain extra weight

Liz is already flexible. Is stretching a waste of time for her?

No, regular stretching is the only way for her to stay flexible as she gets older. It can also help Liz relax, relieve stress, and clear her mind.

Kendra wants to keep things simple and skip the weight training and stretching. Is she doing the right thing?

No, the Surgeon General says the weight training and stretching shouldn't be overlooked.

It's a fact that the harder you work, the less time it takes to burn 250 calories. Does this mean that you should always work as hard as possible?

No, the goal is to burn a high number of calories. You can do this by exercising at a lower intensity and going for a longer period of time.

Liz recently heard that certain foods like cabbage, lettuce, and grapefruit will make her body burn more fat. Is this true?

No, the main job of any food is to supply energy and nutrients to the body.

John would like to work some fat off of his abdominal area. To do this he has decided to do 300 sit-ups each day. Is this a good idea?

No, there is a better way to lose extra fat from the abdomen.

Liz has a friend who told her that wearing rubberized clothing is a great way to lose extra body weight. Is this a good idea?

No, this causes a loss of water and is dangerous.

Kendra is considering a weight loss program that does not encourage exercise. What should she do?

Say no. Exercise is vital in any weight control program.

Kendra wants to learn as much about weight control as possible. However, someone told her that people who study about weight control become too obsessed and develop anorexia. What should Kendra do?

She should disregard this advice and learn as much as she can about weight control from the most reputable sources.

Kendra wonders if bowling is a worthless activity. What would you tell her?

There may be better types of aerobic exercise, but no physical activity is worthless. Bowling is a nice supplement to any exercise program.

What does the word "aerobic" mean?

To create energy in the presence of oxygen

Kendra likes to weight train, but isn't sure how much weight to lift. What advice would you give her?

Use the guesstimate method and find a weight that causes near or complete fatigue after eight to twelve repetitions.

What is the main reason why your body weight might fluctuate from day to day?

changes in body water

Sometimes Liz has problems with constipation. What substance is found in plant products (grains, fruits, and vegetables) that helps prevent constipation?

fiber

Doug likes to eat as often and as much as possible. Which nutritional concept is he breaking?

moderation

The MyPyramid food plan encourages a diet of mostly ______

plant products

Over the past year John gained several pounds of fat. What term describes this condition?

positive energy balance

What corresponds with an RPE of 13?

somewhat hard exercise intensity

Your weekly exercise program should include _____.

stretching weight training cardio exercise

Select the recommended frequency for each physical activity

stretching/flexibility: 2-3 times a week lifetime physical activities: 3-5 times a week sitting/resting: rarely aerobic exercise and recreational sports: 3-5 times a week strength/weight training: 2-3 times a week