HHS 231 Final
Minerals
0 Cal/gram
What is Fatima's maximum heart rate (MHR)?
201
The most accurate way to measure your body composition is
DXA
Vitamin K
Fat-soluble
Intrinsic Motivator
Feelings of accomplishment Fun
The main food groups listed on MyPlate are:
Fruits, Vegetables, Grains, Protein, Dairy
What are the main differences between MyPlate and Harvard's Healthy Eating Plate? (Hint: pull up the images of these two plates and compare and contrast them)
Healthy eating plate has water, healthy oils, and stay active.
Lulu imagines herself grocery shopping and cooking colorful meals for herself. This is an example of which strategy of behavior change?
Imagery/visualization
4-8 on perceived exertion scale
Intensity
A bicep curl where you bend your arm at the elbow and bring the weight toward your shoulder and then back to extension. A bicep curl would be classified as what type of exercise?
Isotonic
What is an Acceptable Macronutrient Distribution Range?
It is the general recommended percentage for each of the macronutrients. Individuals should try to consume food within those guidelines.
Increase global food supply
Positive
Does this goal seem reasonable?
Realistic
Coordination
Skill-related component of activity
An individual who shows similar symptoms or trends of metabolic syndrome but are in an acceptable body fat range could be also be called (select all that apply):
Skinny fat Metabolically obese normal weight (MONW)
It is safe to hold a stretch for 60 seconds.
True
Principles of training and why each is important for activity
- Progressive overload: must change intensity, time, or exercise to be challenged and see growth. our bodies adapt -Progression: increase by 10% per week (more reps, weight, time) -Safety: take it slow and listen to body as not to injure Specificity: your body will adapt so you must reduce specificity by doing multiple activities Reversibility: use it or lose it individuality: we are progress at different rates due to genetics, body comp, intensity, training, skill level, and physiological reaction to training Ability level Rest and Recovery
What are the benefits for flexibility training? How can one assess this
-improved posture, joint mobility, range of motion, blood flow to muscles, reduced back pain, injury, and muscle tension
What are the Perceived Exertion Scales and why are they helpful during exercise?
-personal assessment of how your body feels during exercise -RPE from 6-20 scale. Multiply perceived intensity by 10 and it should be close to your hear rate -OMNI scale is 1-10 -useful during exercise to see how strenuous it is
Vitamins
0 Cal/gram
Water
0 Cal/gram
According to Marion Nestle's presentation, the amount of federal subsidies that went to fruit and vegetables growing from the USDA during 2008-2012 was:
0.45%
According to the video, an average person takes ______________ to process ______________ of alcohol until there is no alcohol in the bloodstream.
1 hour, 1 unit
According to the Harvard article's section on Bike and Pedestrian- Friendly Street Designs and Policies, the US uses bicycles ______________% of all trips while the Netherlands is ______________%.
1, 27
List the steps of program design in order:
1. Needs/wants analysis 2. Select training variables 3. Evaluation and review
What are the 7 steps for creating a plan to increase wellness and positive health behaviors?
1. Where am I? 2. Why is change important for my life? 3. What are positive and negatives about me? 4. What's your motivation? 5. Goal Setting 6. Barriers? 7. Just Do It.
Be familiar with the physical activity pyramid and where these activities are placed within the pyramid.
1. moderate physical activity 2. vigorous physical activity 3. Vigorous sport 4. Muscle fitness 5. flexibility exercises
A food desert in an urban area is classified as ___ miles from a supermarket, fresh fruits and vegetables, and healthful whole foods.
1.0
What are the recommended amounts of protein for most adults, active adults, and elite athletes?
10-35% protein
A food desert in an rural area is classified as ____ miles from a supermarket, fresh fruits and vegetables, and healthful whole foods.
10.0
All grains are whole grains
100% whole grain stamp
At least 16 grams of whole grains per serving
100% whole grain stamp
Using the information that you have about Fatima, calculate her target heart rate zone. Which of the following is correct?
101-141 BPM
In choosing yogurts, you should look for less than ______________ grams of ______________ per serving.
10; sugar
Time can be expressed within the FITT principle as either per week or per session. How long is the recommended amount of moderate intensity cardio per week?
150 minutes
According to the chart above, the acceptable range of body fat for men is:
18-25%
Time can be expressed within the FITT principle as either per week or per session. How long is the recommended amount of cardio per session?
20-60 minutes
According to the Pomodoro technique, how long should you intently focus one Pomodoro session for?
25 minutes
According to the chart above, the acceptable range of body fat for women is:
25-31%
A healthy balanced snack consists of (choose all that apply):
250 calories Carbohydrate Protein
The guidelines stated for alcohol consumption for men and women are to not regularly exceed ______________ a day.
3-4 units for men or 2-3 units for women
When you compare the fiber content in whole fruits vs 100% fruit juices, what are the fiber contents (per serving)?
3-5 grams in whole fruits and 1-2 grams in juices.
Carbohydrates
4 Cal/gram
Match the calories per gram for each of the essential nutrients. Protein
4 Cal/gram
What are the recommended intakes for carbohydrates, fats, proteins, water, and fiber?
45-65% carbs 10-35% protein 20-35% fat 25-30 grams of fiber body weight/2 =water
At least half of the grains are whole grains
50% whole grain stamp
Fatima is 19 years old and wants to find out what her target heart rate zone is for physical activity. She is just getting started with activity and wants to work within a moderate intensity levels. Given what you know in this situation, what intensity percentage is right for Fatima?
50-70% of MHR
Caleb has lost 2 lbs while working out. How much water does he need to drink to replenish the water he lost?
6 cups
Tara has been trying to change her mental/emotional wellbeing by meditating daily for 5 minutes. She has been successful at this practice and according to the Stages of Change, she is currently in maintenance. How long has she been meditating for?
6 months or more
What is the FITT principle for flexibility?
60 seconds at most.
Alcohol
7 Cal/gram
How many hours per day do students spend sitting? What are 2-3 health risks with increase sedentary time?
7-10 hours a day. This can lead to metabolic syndrome, obesity, increased blood pressure.
What are the general physical activity guidelines for fitness? (How active should I be?)
75 min intensive cardio and strength resistance flexbility 2x a week.
Lucia weighs 177 lbs and hikes, bikes, and does step aerobics consistently each week. She wants to calculate how much protein she needs in her diet. Help Lucia calculate how much protein she will need in her diet. Post your answer as a whole number ONLY (no decimals). Do not list units or any words in your response. For example: after your calculations you determine the correct answer is 100.1 grams of protein, you would write 100 as your answer).
80
Riley's SMART goal is to consume the recommended amount of water each day but he doesn't know what the recommendation is. He currently weighs 166 lbs. Help Riley figure out how many ounces of water he needs to consume each day to make his SMART goal more specific. List your answer as a whole number ONLY, do not add words or units to your response.
83
Fats
9 Cal/gram
Ethan wakes up at 9am each weekday and noon on the weekends. His morning meals should be within which time frame?
9-11am on weekdays and 12-2pm on weekends
Which of the following is the most accurate amount if foods are labeled with the USDA Certified Organic label?
95% organic ingredients
According to the Detox article, which of the following are identified problems with a detox diet? Select all that apply.
A lot of risks Lack sufficient calories and balanced nutrition No proof they work Quick fixes are not the answer They are often expensive
A "set point" refers to:
A sense of what your brain thinks your body should weigh ranging from about 10-15 pounds.
Eating fruit
Action
Set up a series of rewards for yourself when you participate in the community fun run next month.
Action
The most prominent type of sugars consumed in the U.S. diet are from:
Added sugars
Nassir is eating dinner and feels full before he eats all his food.
Adequate
List and explain the 4 components of a healthful diet?
Adequate (healthy quantity of food) Balance (quantity & nutrient density) Variety (amount of nutrition in food) Moderation (don't eat too much)
Pump epinephrine (adrenaline) into the blood stream
Adrenal Glands
A(n) ______________ refers to the target muscle of an exercise.
Agonist
To save time in the gym, which of the following styles of training would be most beneficial?
Alternating between upper and lower body Circuit style workouts
Based on this article, when stress is detected by the body's senses, the ______________ sends the distress signal to the ______________ which in turn functions as the command center to respond to the stress.
Amygdala, hypothalamus
A nutrient that we need to consume in our diet is called:
An essential nutrient
Which of the following are at higher risk of chronic disease?
Android
Describe the difference between android (apple) and gynoid (pear) body fat distribution. Which distribution pattern has an increased risk of disease?
Android is where your fat is stored more towards your chest and the pear is where you are distributed more towards your stomach. Android is more open to risk of disease.
Gina is ready for lunch. She walks by a restaurant and, after smelling their food, decides to go in and get fried chicken. Gina's food selection decision was based on:
Appetite
When is it a good time to check your heart rate. Why
At the peak of your workout.
Which of the following best fits with the examples provided as WORKSITE initiatives to encourage activity based on the Harvard Article?
Attractive stairwells Health insurance incentives Encourage exercise breaks Reminder signs by the elevators
Your oatmeal has this statement inside a big red heart: "Heart Healthy: Diets rich in whole grains foods and other plant foods and low in saturated fat and cholesterol may help reduce the risk of heart disease." What type of label claim is this?
Authoritative Health Claim
There are 3 recommendations listed from the 2015-2020 Dietary Guidelines for Americans with regards to fat. What are they?
Avoid trans fat. Limit saturated fat to less than 10 percent of calories a day. Replace saturated fat with healthier monounsaturated and polyunsaturated fats
Walter doesn't get much fruit in his diet so he has switched to consuming all fruit smoothies in the afternoon instead of coffee.
Balance
Which of the following examples would be classified as a complex carbohydrate? Select all that apply.
Bananas Potatoes
Consumes 60-75% of our total calories
Basal Metabolic Rate
What are the components that make up the energy in= energy out equation? What percentage makes up each component?
Basal Metabolism (65-70%) Food Digestion (5-10%) Physical Activity (15-35%)
Contain a significant amount of whole grains but which contain primarily refined grain
Basic whole grain stamp
Describe the behaviors that contribute to wellness.
Be physically active, choose a healthy diet, maintain body weight, manage stress effectively, etc.
Mateo just broke up with his boyfriend and decides that it's OK to be mindful of his emotions.
Be self-compassionate.
Which of the following reasons help explain this example: Deakon knows that soda is not healthy for him and he continues to drink a can of Coca-cola every day.
Because knowing isn't equivalent to changing behavior.
Why is time not a factor within the FIRST principle for muscle fitness?
Because time at the gym can be spent very efficiently or your workout can take a long time.
Match the following examples to a positive body image strategy: Bella decides to go to the tabloid-free grocery checkout stand.
Being a critical viewer of the media message.
Which of the following is an example of an outcome goal?
Bench pressing 145 pounds
What is the most common eating disorder in the U.S.?
Binge eating
Casey looks at himself in the mirror.
Body Image
What is BMI? How is it measured? What are some drawbacks to this measure of body composition?
Body Mass index and it is measured through weight and age. It cannot detect muscle, bone density, or anything else.
From the following examples below, match the correct term: Alyssa feels bad and guilty about certain parts of her body.
Body Shame
Why is Body image (whether positive or negative) important to our health habits?
Body image is important for our health habits because it can help keep satisfaction towards ourselves. How people perceive you and others around you as well.
In comparing spinach and kale, which statement is true?
Both foods are nutrient-dense options.
According to the video by Sandra Aamodt, hunger and energy use are controlled by the:
Brain
The main thesis of the Harvard article was:
Building an environment that helps encourage daily and regular physical activity supports active lifestyles and can reduce disease rates like obesity levels.
List and explain characteristics of each eating disorder discussed in the book.
Bulimia - binge eating leading to purging Anorexia - not eating very much due to a distorted body image. Muscle morphia - working out because their mind believes they are too small. Binge eating - the most prominent eating disorder in america. Eating without reason.
Dairy or dairy alternatives provide which of the following nutrients? Select all that apply.
Calcium Protein Vitamin D
What are the calories per gram for each of the essential nutrients and alcohol?
Carbs & Protein = 4 grams/calorie Fats = 9 grams/calorie Water & Vitamins & minerals = 0 grams/calorie Alcohol = 7 grams/calorie
What are the 5 components of Healthful activity? Explain each of them.
Cardio, muscular strength, muscular endurance, flexibility, body composition.
Deli meats that are good sources of lean protein are (select all that apply):
Chicken Turkey Roast beef
Chun Wei is a first-year international student who is missing the comforts of home and family, and she is finding it challenging to communicate with others. Chun Wei is attending all her classes and seeking help with regards to her academic success when needed. She understands the material in her classes but it takes her longer to learn due to primarily working in her second language (English instead of Chinese). According to the situation described above, what statement best describes Chun Wei's stressors?
Chun Wei's absolute stressors involve culture changes and language barriers whereas her relative stressors are family, connection, and school stressors.
Match the following example to the most accurate component of the SEM: Biking safely to the playground or park
Community
Match the following example to the most accurate component of the SEM: Local farmers go to nearby lower income neighborhoods and sell produce at an affordable price.
Community
Describe the difference between a complete, incomplete and complementary protein.
Complete protein is a protein that provides all essential amino acids. Complementary protein requires things combined together to get a complete protein like beans and rice.
Before a workout, you should fuel up with:
Complex Carbohydrates
Which component of healthful activity is usually the most difficult?
Consistency
What are examples of rewards for SMART goals and how often should rewards be given?
Consumable, possessive, active, and should be given less every time.
Two of the biggest influences on the foods that we consume are:
Convenience Visibility
List and describe 5 ways of evaluating body composition.
DEXA BIA Skinfold Bod Pod Underwater weighing
Dana has decided to do "BodyFit" workouts which she pays $20 per month for unlimited online workout videos. What are 3 positive aspects for online videos?
Dana can do the videos whenever she wants. Dana can take breaks when needed by pausing the video. Dana can do the workout without feeling judged by others.
According to Derek Sivers's TED talk, telling others your goal will:
Decrease your motivation toward that goal
Which of the following is NOT a benefit of muscle fitness? A Increased energy B Arthritis relief C Strengthening bones D Decreased mood levels E Increased balance
Decreased mood levels
Dieting leads to a decline in leptin, which ______________ your metabolism and ______________ appetite.
Decreases, increases
Eli works consistently to eat a moderately healthful diet and exercise 2x a week.
Developing a healthy lifestyle.
What are the two types of fiber?
Dietary fiber Functional fiber
Explain the types of fiber (dietary/functional) and list some examples from those two categories.
Dietary is fiber you get from food, functional is fiber you get from metamucil or something dedicated to giving fiber to your body. Dietary fiber would be blueberries.
An individual should use a spotter when:
Doing exercises above the head, chest, and neck
Which of the following type(s) of stretching should be done BEFORE activity?
Dynamic
What are the components and differences between dynamic, static, ballistic, and PNF stretching? Describe each and which is the safest and why?
Dynamic = moving stretches Static = standing stretches ballistic = beyond range of motion PNF = involves someone else helping (trey stretch)
What are some practical strategies to feel better as stated in the article? Select all that apply.
Eat a balanced diet Stay hydrated Cook
Mia doesn't like eating in the morning because it makes her feel sick. Which of the following strategies could Mia try to incorporate some food into her morning? Select all that apply.
Eat around 1.5-2 hours after waking up Eat smaller meals or snacks
As a strategy to limit fat intake, what is the suggestion given for fish?
Eat fish at least twice a week.
What are the defining characteristics of the 3 different body types?
Ectomorph = Skinny, hard to put on fat and muscle. Really fast metabolism Mesmorph = Medium, easy to lose weight and gain muscle. Efficient metabolism Endomorph = Easy to put on muscle and fat. Slower metabolism
Payton is feeling optimistic and confident in his abilities.
Emotional
Elle has a large bone structure and gains muscle and fat fairly easily. She also has a hard time losing body fat. Which of the following body types would Elle be classified as?
Endomorph
Eating food high in calories like chocolate and candy
Energy In
Match the following terms to the energy in and energy out: Eating food high in fiber and fruits and veggies
Energy In
Explain and give an example of energy density and nutrient density?
Energy density have a lot of carbs, fat, or protein. Nutrient density have a lot of vitamins and minerals in food.
What is the amount of essential fat that is needed for men and women? Why is that amount needed?
Essential for men: 2-5% Essential for women 10-13% If you don't, you'll get heart problems, vitamin deficiencies, excessive appetite, and mood problems.
Stress from positive events or circumstances such as starting a new relationship, moving, taking a vacation, or holidays with family or friends would be referred to as:
Eustress.
Physiological damage, reduced immunity, and increased susceptibility to physical and mental health issues are characteristic of which stage of the general adaptation syndrome?
Exhaustion
Important factors to consider when helping a friend with an eating disorder are (select all that apply):
Express concern in a loving and caring way. Use "I" statements in your conversation with them. Prepare yourself for some pushback from your friend.
Delayed onset muscle soreness (DOMS) is:
Extreme soreness that can last up to 7 days.
Describe the difference of intrinsic and extrinsic motivation and give an example of each.
Extrinsic motivation is some outside demand or achievement that motivates you Intrinsic motivation is motivation that is formed internally.
An item states it's on sale for 5 cans for $5. This means I would have to buy 5 cans to get the deal.
False
Energy in should always be equal to energy out.
False
Muscle can turn into fat.
False
Organic meats have been proven in research to be healthier for people.
False
True or False: The term "natural" for food labeling is reserved for foods that have 95% natural ingredients.
False
Match the following vitamins to whether they are fat or water soluble: Vitamin A
Fat-soluble
Vitamin D
Fat-soluble
Vitamin E
Fat-soluble
Suzie struggles with credit card debt.
Financial
Mental Health America lists three mind and body boosting nutrients for promoting mental health. What is ONE of those three?
Folate Vitamin D Omega-3 Fatty Acids
The idea of "eating better, eating less, and moving more" is helpful to all of the following, EXCEPT:
Food manufacturers
Match the pros for free weights and machine weights: Can use your natural ROM
Free weights
Match the pros for free weights and machine weights: Movement reflects functional activities
Free weights
Match the pros for free weights and machine weights: Weight is the same from facility to facility
Free weights
5 days per week for moderate
Frequency
Match the following FIRST components to the correct descriptor: 2-3 days per week
Frequency
Match the following items to the correct FITT principle for Cardiorespiratory Endurance: 3 days per week for vigorous
Frequency
What is the FITT principle and how much should one progress each week?
Frequency intensity, time, type. You should have gradual progression of at least 10%
Which of the following food examples contain a protein and simple carbohydrate component for fueling after your workout? Select all that apply.
Fruit smoothie with peanut butter Apples and hard boiled egg Trail mix (nuts and raisins) Greek yogurt and blueberries
The main food groups listed on the Harvard Healthy Eating Plate are:
Fruits, Vegetables, Whole grains, Healthy Oils, Water, Healthy Proteins
What are the USDA 5 main food groups?
Fruits, vegis, grains, protein, dairy
Match the following terms to the examples below: Parker is a fulltime student that wants to continue to train his body. He incorporates posture¸ ab¸ neck¸ and lower back exercises to assist with his sedentary behaviors.
Functional Training
To be considered a whole grain, what are the three parts of the grains that must be present in the food?
Germ Endosperm Bran
Positive body influence
Go away from media, avoid conversation about appearance
How would you calculate the calories per gram for a food label?
Grams of fat, carbs, or protein x calories per gram of fat, carbs or protein / total calories
Define and give an example of the following: pulse, resting heart rate, heart rate max, HIIT, warm-up, cool-down, Range of motion, stretch reflex, and hypermobility (hyperflexibility), and myofascial release.
HIIT stands for high intensity interval training = always vigorous. hyperflexibility is where you can touch your foot to the top of your head. Myofascial release is gentle sustained pressure.
With regards to the difference between the two Plate sources ( USDA's MyPlate and Harvard's Healthy Eating Plate), which one of the following statements below is correct?
Harvard's healthy proteins encourage limiting red meat and processed meats while focusing on fish, poultry, beans and nuts as proteins sources.
The take-home message from the graph shown with regards to the four healthy habits is:
Having healthy habits is more important than weight with regards to risk of death.
Which of the following are factors that would increase an individual's Basal Metabolic Rate? Select all that apply.
Having higher lean muscle mass Stress
Define and give an example of the following: Health, wellness, behavior change, self-efficacy, internal locus of control, external locus of control, process goals, outcome goals, and self-talk.
Health examines the overall condition of the body or mind and the presence of injury. Wellness is an umbrella term we use to describe our body and mind. Behavior change is changing habits. Self-efficacy is one's belief in their ability to succeed in accomplishing a task or outcome. internal Locus of control believes that he or shoe can influence events and their outcomes. External locus of control blames outside forces for everything. Process goals are steps along the way to build to your goal. Outcome goals are goals which have a specific step or finish to them. Self-Talk has two sides, one positive and one negative. Positive self talk is being able to respond to yourself and forgive yourself whereas negative self talk is where you criticize yourself in a bad way.
Which of the following best describes the terms Health and Wellness?
Health is about the condition of the body and mind and the presence or absence of disease, whereas Wellness is about balance, quality of life and vitality.
Flexibility
Health-related component of activity
Match the following to health- or skill- related components of activity: Body composition
Health-related component of activity
Muscle endurance
Health-related component of activity
Match the following to whether they are healthful snack options or non-healthful snack options: Carrots and hummus
Healthful Snacks
Match the following to whether they are healthful snack options or non-healthful snack options: Popcorn
Healthful Snacks
Match the following to whether they are healthful snack options or non-healthful snack options: Water
Healthful Snacks
What is the role of fiber in the diet?
Helps bowel movements.
Snacking:
Helps supplement foods we missed in our meals.
Which of the following is NOT a critical issue stated by NAMI that multicultural populations face with regards to mental health?
Higher rates of health insurance
Which of the following best fit with the examples provided as a SCHOOL initiative to encourage activity based on the Harvard Article? Choose all that apply.
Host a "Walk or Bike" day Encourage exercise breaks Develop physical activity skills Offer after school activities Combine programs for nutrition and physical activity
The part of the brain that acts as a thermostat and regulates body weight is the:
Hypothalamus
Which of the following is an example of a SMART goal? (choose all that apply)
I will drink 84 ounces of water each day¸ tracking on my water bottle and using the Plant Nanny app until Dec 17. I will eat dinner with a family member or friend once a week¸ writing down on my phone calendar when I do until February 12.
What is the talk test?
If you are able to talk while working out without struggle then you are at low physical activity. If you are able to have a conversation with a little struggle, you are at moderate. If you have to struggle and think about how many words you should say to avoid running out of breath you are in vigorous activity.
What are eating disturbances?
If you have an illness that prevents you from eating or a sickness, that is an eating disturbance. Over evaluation of one's body weight shape and size.
According to the video, interval training (switching between higher and lower intensity) exercise has been shown to:
Improve performance in a shorter period of time.
Match the following example to the most accurate component of the SEM: Feeling depressed or anxious makes you eat and eating too much makes you feel more depressed and anxious.
Individual
Match the following example to the most accurate component of the SEM: Paul creates a stretching area in his room to work on flexibility while reading.
Individual
Avery and Madison are roommates and are workout buddies. They start off doing the same exercises and weights and after a couple of weeks, Avery is able to lift more weight than Madison. Which of the following principles of training describes this situation?
Individuality
Zack is applying behavior change theories he is learning to his own lifestyle.
Intellectual
50-70% for PA = Target Heart rate zone
Intensity
Chun only has 1 hour to workout and works efficiently to get in weights and cardio.
Intensity
Talk test
Intensity
Match the following FIRST components to the correct descriptor: Lifting more than 40% of your 1RM
Intensity for muscle endurance
Match the following FIRST components to the correct descriptor: Lifting more than 80% of your 1RM
Intensity of muscle strength
Match the following example to the most accurate component of the SEM: When ordering food at a restaurant¸ ordering first to reduce the social influence from others.
Interpersonal
Match the opposing factors of self-compassion to each other. Common humanity
Isolation
Match the opposing factors of self-compassion to each other. Kindness
Judgement
According to the video, the secret revealed is that eating healthy can give you:
Just as much pleasure as eating not healthy
Why are physicians NOT prescribing a plant-based diet to patients?
Lack of patient educational resources
How many grams of added sugar per serving do you want to look for on the nutrition facts panel when buying cereal?
Less than 10 grams
Based on your reading and/or the video, granola bars can be considered healthy snacks if they have which of the following (select all that apply)?
Less than 10 grams of sugar Whole grains 200 calories or less 2-3 grams of fiber
A food that has 40 calories or less per serving would be considered:
Low-calorie
Define and give an example of the following: Body composition, fat-free mass, fat mass, percent body fat, MONW, resting metabolic rate, body image, body shaming
MONW stands for Metabolically Obese Normal Weight refers to people with normal weight but who display some metabolic fat, leading to health risks such as obesity. Body composition is used to describe percentages of fat, bone, water, and muscle. Fat-Free Mass is internal organs, bone, muscle, water and connective tissue mass. Fat Mass is how much fat divided by total body mass. Resting metabolic rate is the amount of energy required by your body to do the most basic functions at rest. Body image is how one views themself Body shaming is others shaming anothers body
Match the pros for free weights and machine weights: No spotter is needed
Machine weights
Match the pros for free weights and machine weights: Provide small diagram/image of the exercise
Machine weights
Welcoming new members or inviting new friends into your group fitness/aerobics class that you have been attending for the last year.
Maintenance
Choose all that apply: Which of the following are ways to combat stiffness and/or soreness after activity?
Massage, Myofascial release, Foam roller, Static stretching, Hot tub or heating pad
Your coach tells your team that "practice makes perfect." What component of self-efficacy is your coach referring to?
Mastery
What are the 4 ways one can develop self-efficacy?
Mastery, Vicarious Experience, Verbal Persuasion, Emotional Arousal
Using the following SMART goal, match each example to the correct SMART component:SMART goal: I will eat 1 medium sized fruit each day for a snack until October 20th tracking on my phone calendar. Tracking on my phone calendar
Measurable
According to the Linus Pauling Website https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12 , what is ONE food source for Vitamin B?
Meat¸ poultry¸ fish Dairy and eggs Certain fermented beans and vegetables and edible algae and mushrooms
Match the following examples to the correct terms Extrinsic Motivator
Medals/trophies Ice cream or other food items
What is the healthy body fat range for men and women?
Men Healthy: 6-25% Women Healthy: 14-31%
What are the true biological sex differences between men and women with regards to strength training?
Men have more testosterone, so their muscles can bulk up more in comparison to women.
The main strategy described for eating instead of dieting was:
Mindful eating.
The take home message about the 'superpower of mindfulness' in this video is best stated as:
Mindfulness is learning how to become aware and respond wisely to situations that happen to you rather than responding blindly.
Given the situation above and using the talk test, which of the following levels of PA would best describe Kylie?
Moderate PA
Kennedy feels bad about snacking while studying. She attempts to become more aware of her critique of food and herself.
Moderation
Match the following components of the healthful diet to the examples. Karla is waiting to have a cookie until the end of the week.
Moderation
What are some food examples for monounsaturated, polyunsaturated, saturated, and trans fat?
Monounsaturated fat examples = Avocados Polyunsaturated fat = Corn oil Trans fat = Cake Saturated = Pork
What was the reason given for not grocery shopping while hungry?
More likely to pay attention to cravings
Journaling your progress towards a goal can help with which of the THREE following option:
Motivation Improvement Positive Affirmation
Match the following terms to the examples below: Ian can do 45 push-ups in one minute.
Muscle Endurance
Match the following terms to the examples below: Austin has just started lifting weights and at this point is unsure of his specific SMART goal. He is doing some exercises with lots of reps and other exercises with heavier weight
Muscle Fitness
Match the following terms to the examples below: Quinn is working on bettering her 1RM for her bench press.
Muscle Strength
What are factors that could increase or decrease one's BMR?
Muscle, bone density, etc.
Vaughn is frustrated with his physique as he has been working out for a month but has not seen himself tone up.
Negative body image
According to the video, you should try to select deli meats that have which of the following options? Select all that apply.
Nitrate free Nitrite free Low sodium
Match the following to whether they are healthful snack options or non-healthful snack options: Bag of chips with veggies on the packaging
Non-healthful Snacks
Match the following to whether they are healthful snack options or non-healthful snack options: Gummi bears
Non-healthful Snacks
Match the following to whether they are healthful snack options or non-healthful snack options: Nutella on wheat bread
Non-healthful Snacks
Define and give an example of the following: Nutrients, essential and non-essential nutrients, calorie, macronutrient, micronutrient, essential amino acids,
Nutrients - chemicals in foods required for human growth and functioning Essential nutrients - Things your body needs to survive in consumption. non-essential nutrients - Things that your body can produce on its own (cholesterol) Amino Acids - 9 essential amino acids. Cannot be made from body. Macronutrient - foods that have carbs, fats, proteins. Micronutrient - things that have vitamins and minerals.
According to Marion Nestle's talk on Food Policy, the largest Public Health problems for food systems are:
Obesity, food insecurity, and the environmental damage
Marcus has a part-time job that he enjoys while in school.
Occupational
A plant-based diet is (select all that apply):
One that encourages eating whole foods like fruit and vegetables One that discourages dairy¸ meat¸ eggs and refined and processed foods
In choosing a nut butter (like peanut, almond, or cashew butter), which of the following should you look for on the label (select all that apply)?
Only nuts and salt Trans fat free
Match the following example to the most accurate component of the SEM: The local elementary school runs a walk¸ bike and roll to school day.
Organization
Match the following example to the most accurate component of the SEM: The local hospital adds a walking path on their campus for patients and employees.
Organization
Which of the following statements is correct about healthy eating and orthorexia?
Orthorexia takes healthy eating to the extreme as it becomes obsessively healthy.
Match the opposing factors of self-compassion to each other. Mindfulness
Over-identification
'Rest and digest' after the demand is gone (Brake pedal)
Parasympathetic Nervous System
Marion Nestle states that there are two main components affecting food choices. What are they?(Choose all that apply)
Personal choice Food system policies
Wellness Matching: Match the following examples to the most ACCURATE wellness dimension. Kara is focusing on eating fruits and veggies with each meal.
Physical
Which of the following options will help with your physical AND Mental wellbeing?
Physical Activity/Exericse
The most variable aspect of energy out
Physical activity
Sophia is feeling stressed (anxious, sweating, and heart racing) as she has a quiz in one hour and she hasn't started studying yet. Which dimensions of wellness would be effected by this situation? (Hint: there are 3 correct answers)
Physical, Emotional, Intellectual
What are the 8 dimensions of wellness? Describe each dimension and give an example of each.
Physical, Occupational, Environmental, Financial, Spiritual, Social, Intellectual, Emotional.
What is a good general rule for picking out meat?
Pick the leanest cut of meat that you can afford.
Lisa looked at herself in the window and appreciated what her body does for her.
Positive body image
Define positive and negative body image and what are some internal and external influences on one's body image?
Positive body image is where one keeps good health habits because of their image, and negative body image can lead to eating disorders internally and dismorph their view on how they look externally.
Based on the video, Corrie states that static stretching at the beginning of the workout reduces:
Power
Match the following Stages of Change to the most appropriate strategy to initiate behavior changes. Getting Diagnosed with a disease and not caring to make any changes to reduce symptoms.
Precontemplation
List (in order) and explain each of the Stages of Behavior Change (Transtheoretical Model).
Precontemplation, contemplation, preparation, action, maintenance, relapse, termination
Felicia started writing a grocery list and meal plan of healthy dinner ideas but has yet to go grocery shopping. According to the Transtheoretical Model of Behavior Change, which stage of change is Felicia in?
Preparation
Having a conversation with your friends about how you are thinking about quitting smoking.
Preparation
Complete the following sentence: When things go wrong in our life we go into ______________ mode instead of ______________.
Problem solving, care and compassion
Mason has begun training for a 10K by running 3x a week with one long run each week building up to the distance he will run. He has also decided to vary his activities by doing rock climbing, cycling, swimming, and/or wheelchair basketball one time a week at the community center and do core workouts each evening. Which of the following principles of training BEST describes Mason's situation as he works towards more physical activity?
Progressive overload
Match the following example to the most accurate component of the SEM: Implementing a soft drink tax for individuals who buy sugary beverages.
Public Policy
From Harvard article:Which of the following is NOT a way for families to encourage a physically active life?
Punishment
A food product states "Some scientific evidence suggests that consumption of antioxidant vitamins may reduce the risk of certain forms of cancer. However, FDA has determined that this evidence is limited and not conclusive." Which of the following health claim types would best describe this statement?
Qualified Health Claim
Elena looks in the mirror and tells herself three things that she likes about her body.
Remember your positive attributes.
Match the following FIRST components to the correct descriptor: 15+
Reps for endurance
Derek Sivers gives THREE suggestions for goals based on the findings from Peter Gollwitzer's research. What were they? (choose all that apply)
Resist the temptation to tell others our goals. Delay the social gratification by acknowledging that your brain mistakes the saying for the doing. State the goal in a constructive and meaningful way.
The general adaptation syndrome describes how the body:
Responds to stress when homeostasis is disrupted.
Kainoa wants to increase his exercise levels and is going to lift weights on Monday, Wednesday, Friday and Sunday and does cardio on Tuesday, Thursday, and Saturday. Which of the following principles of training is Kainoa missing?
Rest and recovery
A needs/wants analysis helps individuals set:
SMART goals for muscle fitness training
What are the two primary goals for muscle fitness?
Safety Effectiveness
Some practical strategies to reduce mindless eating would be (select all that apply):
See it before you eat it. Put food into a bowl instead of eating out of a bag Move food farther away or put food out of sight Eat with your stomach¸ not with your eyes
Which of the following are correct? Select all that apply.
Set points go up but rarely go down. Temporary weight gain can become permanent.
Match the following FIRST components to the correct descriptor: 3-5
Sets for strength
The purpose of "salt water followed by fresh water" experiment was to:
Show the desensitization of certain flavors when consumed regularly and therefore we need stronger tastes
Balance
Skill-related component of activity
Monty and his roommates aren't getting along.
Social
List and explain the physiological, lifestyle, and psychosocial factors that contribute to excess body fat?
Social norms, metabolism, hormones, fat cells, eating, exercising, using food to cope.
What is the main purpose of soluble fiber? Insoluble fiber?
Soluble fiber lowers blood cholesterol and is found in oats, nuts, etc. Insoluble fiber does not absorb water and is found in vegetables, whole grains, etc.
Eating 1 medium sized fruit each day for a snack
Specific
What is a SMART goal and why is it important for goal setting?
Specific measurable Action-oriented, realistic, time-oriented goal which is important because you have better chance at success
Explain the principles of training. Why is each of these important for activity?
Specificity: Adapting to a type of training Reversibility: Use it or lose it (referring to muscle) Individuality: Improvements to body are not always equal. Static Stretching: Recuperation
Reuben started going on local trails early in the morning to feel rejuvenated.
Spiritual
The best type of training to do in a crowded gym would be ______________.
Standard training
Jackson's goal is to improve his flexibility by being able to touch his toes without bending his knees by Nov 4. He tracks his progress each week by writing down where his finger touches. What is the best way for him to accomplish his goal?
Static stretching every day
Which of the following type(s) of stretching could be done after activity? Select all that apply.
Static, PNF
Which of the following is NOT a mental health issue?
Stress
According to the article, which of the following are accurate reasons to reduce your chronic stress? (Choose all that apply.)
Stress keeps HPA axis activated¸ which is difficult to maintain long term. Increased epinephrine damages blood vessels¸ raises blood pressure¸ and increases risk for heart disease and strokes. Heighten cortisol levels buildup fat tissue potentially leading to weight gain. Increased cortisol levels increase appetite.
The claim "Omega 6 increases brain functioning" is put on a dietary supplement for weight loss; which type of claim would it be categorized under?
Structure/function claim
Triggers fight or flight response (Gas pedal)
Sympathetic Nervous System
Which of the following statements are FALSE according to these food desert videos?
Technology like food oasis give unlimited access to farmer's market produce.
Bella is trying to tone her hips and glutes so she started doing kick-backs, leg lifts, squats, and bridges to tone them up. How can you help Bella be more successful toward her goal? Select all that apply.
Tell her that those exercises will gain her strength in those areas. Tell her that body composition is an important factor to show visible definition in those areas.
If a food is labeled "a good source of calcium," that means:
The food contains 10-19% of the daily value of calcium
The main thesis of this video about changing our taste buds was:
The longer we eat healthier foods, the better they taste.
According to the video about what's the best exercise, what was stated as the number one answer given by Dr. Mike Evans?
The one you will do
Body composition tests determine:
The proportion of fat free mass to fat mass on the body.
What are the properties/function of each essential nutrient? What do they do for your body?
There are proteins, carbs, fats, minerals, vitamins, and water. Proteins structure the body, carbs are a source of energy, Fats in moderate amount, vitamins boost immune system, minerals provide structural and functional support.
You are in the cereal aisle and read a cereal box that states "More fiber in every bite." What does this actually mean?
There is at least 2.5 grams more than the regular or reference version.
The number of calories it takes to digest food
Thermic Effect of Food
Health at every size
This means to accept your body and have self confidence in yourself.
How would you know if you are in low, moderate, or vigorous physical activity?
Through the talk test.
150 minutes (MPA) or 75 minutes (VPA) per week
Time
20-60 min per session
Time
October 20th
Timely
Multivitamin supplements are regulated by the government through food safety laws.
True
Which of the following is correct about the Pomodoro technique? (Select all that apply.)
Turn off any thing that could distract you. At the end of the session¸ take a break or turn your attention to something else.
Large muscle group activities working the heart and lungs
Type
Match the following FIRST components to the correct descriptor: 8-12 exercises
Type
Running¸ soccer¸ basketball¸ swimming
Type
Lauren is easygoing and likes to laugh things off when life gets busy. Which of the following personality types best describe Lauren? Type A: Competitive, excessive ambition, impatient, focused, need for control, high urgency. Type B: More relaxed, work steadily, care less about stress, contrast to type A. Type C: Focus on the fine details of situations, quiet, thoughtful, accurate, logical. Type D: See the world in a very negative way, fear rejection, pessimistic.
Type B
Ameer is constantly frustrated with his classes, professors, roommate, and college life in general. He works off-campus and feels like nobody ever appreciates what he does. Ameer has been described by others as a gloomy and bleak about life. Which of the following personality types would best describe Ameer?
Type D
What is the USP Verified label mean?
USP means what's on the label is in the bottle.
What are the numbers for percent body fat for each of the BMI categories?
Underweight = <18.5% Healthy = 18.5-24.9 Overweight = 25-29.9 Obese = 30-34.9 Severe obese = 35-39.9 Morbidly Obese = >40
According to the video, what is the best way to measure and know how strong your alcoholic drink is?
Units
Betty and Shelly have been roommates for over a year. Betty's roommate Shelly is continually moody and impulsive in both her academic and social circumstances. Betty is unsure how Shelly will react depending on her current mood. Which ingredient of NUTS does this best describe for Betty?
Unpredictable Sense of Control
Which of the following are positive reasons to use the Body Mass Index (BMI)? Select all that apply.
Usability Uses self-report data Accounts for height and weight
Beverly is working towards eating a different colored vegetable each meal. So far she's consumed eggplant¸ red peppers¸ cucumbers¸ and acorn squash.
Variety
Which of the following are common sedentary behaviors that college students participate in? Select all that apply.
Video games/Netflix, Studying, Classes, Reading, Computer work
Kylie and Carla are rollerblading around campus. During their activity, Kylie is breathing hard and is able to tell Carla about what she is learning in her classes. Carla needs to plan her questions and comments carefully as this activity is making it difficult for Carla to carry on the conversation with Kylie. Using the talk test, which of the following levels of PA would best describe Carla?
Vigorous PA
Within the take action step, explain the 6 ways we discussed to help an individual promote behavior change.
Visualize, control environment, change self-talk, learn to counter, practice shaping, reward self, and journal
From beginning to end, list the following workout in the correct sequence for a workout.
Warm up & dynamic stretching Weights Cardio Cool Down Static Stretching
Structure of a workout
Warm-up dynamic stretching lifting cardio cool down static stretching
Maya's workout lasts for 55 minutes total. What does she need to consume during her workout to fuel herself appropriately?
Water
Pantothenic acid
Water-soluble
Vitamin B12
Water-soluble
Vitamin B6
Water-soluble
Vitamin C
Water-soluble
What is a telemetry device and how would it help someone become more active?
Wearable device like a watch that helps track workouts
Dieting is a well-established predictor of:
Weight gain
When seeking quality information via blogs, websites, or videos for muscle fitness, what are some things to look for? Select all that apply.
What is the education or background of the individual giving advice? Does this information contradict the science? Is the site sponsored by another company or is there a conflict of interest?
When you increase the fiber in your diet, what else must you increase?
When you increase your fiber, you must also drink more water.
According to Dr. Gail Matthews' research, what 3 things are important to help individuals to be more likely to achieve their goals?
Write your goals down Tell your goals to a supportive friend Create action steps towards your goal
Can you be 'overweight' or 'obese' and fit? Why or why not?
Yes because you can be healthier than a skinny person who does not exercise versus a person who is fat and does exercise.
According to Carol Dweck's video, the growth mindset can be summed up with the following words:
Yet and Not Yet
When implementing a health behavior to your life, what is the most important thing?
You are the most important thing. You must be mindful of the behaviors and acknowledge that one or more behaviors need to change at a time.
target heart rate zone
a heart rate range within which the most gains in cardiorespiratory health will occur
Match the following components of healthful activity to the best examples below. Answers can only be used one time. Dana uses the running app¸ Strava¸ to track her progress and pace. She posts her route and results and challenges her friends running paces via social media.
connected
Noah lives 3 miles from campus and he rides his bike 4x a week rain or shine.
consistency
Explain how exergaming (technology that helps get people active) could be a viable option for increasing physical activity.
could structure workout, keep track of time, monitor heart rate and calories burned
The majority of our fiber should come from ______________.
dietary fiber
What are additional dimensions of wellness, wellbeing, or from the wellness wheel?
none i already put all 8 lmao
NUTS (universal stressors)
novelty: new experience unpredictable threat to ego sense of control: not in control of situation
I will increase my squat weight to 150 lbs by February 12th tracking my weights on my phone.
outcome goal
Give an example of each of the stages of behavior change and discuss why it is important to know which stage you're in to move forward towards the next stage.
precontemplation- tried and given up contemplation- recognize preparation- made a plan action- executing plan maintenance- prevent relapse relapse- going back to old habit termination- new behavior ingrained
I will attend my group fitness class 3x a week reassessing my progress on May 30th¸ tracking my progress on a calendar on my fridge.
process goal
Choose all that apply: One serving of fruits or vegetables are equivalent to (select all that apply):
½ cup of cooked vegetables 1 cup of leafy greens 1 medium-sized fruit
