HHS 231 Midterm Spring 2020

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Minerals

0 Cal/gram

Vitamins

0 Cal/gram

Water

0 Cal/gram

According to the video, an average person takes ______________ to process ______________ of alcohol until there is no alcohol in the bloodstream.

1 hour, 1 unit

Using the information that you have about Fatima, calculate her target heart rate zone. Which of the following is correct?

101-141 BPM

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

What is Fatima's maximum heart rate (MHR)?

201

According to the chart above, the acceptable range of body fat for women is:

25-31%

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

Carbohydrates

4 Cal/gram

Match the calories per gram for each of the essential nutrients. Protein

4 Cal/gram

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

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

Alcohol

7 Cal/gram

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

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

Nassir is eating dinner and feels full before he eats all his food.

Adequate

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

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

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.

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

From the following examples below, match the correct term: Alyssa feels bad and guilty about certain parts of her body.

Body Shame

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

Which component of healthful activity is usually the most difficult?

Consistency

The most accurate way to measure your body composition is

DXA

According to Derek Sivers's TED talk, telling others your goal will:

Decrease your motivation toward that goal

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

Which of the following type(s) of stretching should be done BEFORE activity?

Dynamic

As a strategy to limit fat intake, what is the suggestion given for fish?

Eat fish at least twice a week.

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

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.

Energy in should always be equal to energy out.

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

Vitamin K

Fat-soluble

Intrinsic Motivator

Feelings of accomplishment Fun

Suzie struggles with credit card debt.

Financial

5 days per week for moderate

Frequency

Match the following items to the correct FITT principle for Cardiorespiratory Endurance: 3 days per week for vigorous

Frequency

The main food groups listed on MyPlate are:

Fruits, Vegetables, Grains, Protein, Dairy

The main food groups listed on the Harvard Healthy Eating Plate are:

Fruits, Vegetables, Whole grains, Healthy Oils, Water, Healthy Proteins

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

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

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.

Lulu imagines herself grocery shopping and cooking colorful meals for herself. This is an example of which strategy of behavior change?

Imagery/visualization

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.

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

4-8 on perceived exertion scale

Intensity

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

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.

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

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

The main strategy described for eating instead of dieting was:

Mindful eating.

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

Journaling your progress towards a goal can help with which of the THREE following option:

Motivation Improvement Positive Affirmation

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

Marcus has a part-time job that he enjoys while in school.

Occupational

Which of the following statements is correct about healthy eating and orthorexia?

Orthorexia takes healthy eating to the extreme as it becomes obsessively healthy.

Wellness Matching: Match the following examples to the most ACCURATE wellness dimension. Kara is focusing on eating fruits and veggies with each meal.

Physical

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

Lisa looked at herself in the window and appreciated what her body does for her.

Positive body image

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

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

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

Does this goal seem reasonable?

Realistic

Elena looks in the mirror and tells herself three things that she likes about her body.

Remember your positive attributes.

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.

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

Which of the following are correct? Select all that apply.

Set points go up but rarely go down. Temporary weight gain can become permanent.

Balance

Skill-related component of activity

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)

Monty and his roommates aren't getting along.

Social

Eating 1 medium sized fruit each day for a snack

Specific

Reuben started going on local trails early in the morning to feel rejuvenated.

Spiritual

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

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.

The number of calories it takes to digest food

Thermic Effect of Food

150 minutes (MPA) or 75 minutes (VPA) per week

Time

20-60 min per session

Time

October 20th

Timely

It is safe to hold a stretch for 60 seconds.

True

Multivitamin supplements are regulated by the government through food safety laws.

True

Large muscle group activities working the heart and lungs

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

According to the video, what is the best way to measure and know how strong your alcoholic drink is?

Units

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

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

Pantothenic acid

Water-soluble

Vitamin B12

Water-soluble

Vitamin B6

Water-soluble

Vitamin C

Water-soluble

Dieting is a well-established predictor of:

Weight gain

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

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

The majority of our fiber should come from ______________.

dietary fiber

I will increase my squat weight to 150 lbs by February 12th tracking my weights on my phone.

outcome goal

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


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