HHS 231 Midterm Spring 2020
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
