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A product labeled as "organic" must contain ______ organic ingredients.
95%
Who likely does not need medical clearance before beginning an exercise program?
A 29-year-old slightly overweight man
The dimensions of frequency, intensity, time, type, volume, and progression are commonly referred to by the acronym -VP. (Correct spell-check if it changes what you type.)
FITT
BMI does not differentiate between ______ weight and ______ weight.
fat; fat-free
Which of the following are standard categories of body weight status based on BMI?
obese underweight healthy weight
BMI is often inaccurate for certain groups, including which of the following?
older people with little muscle mass people with a muscular, athletic build people under 5 feet tall
What is cross training?
participating in two or more activities to develop a particular component of fitness
According to the Dietary Guidelines, which of the following foods or nutrients should be increased in the American diet?
whole grains fruits and vegetables beans and peas seafood
You can calculate your BMI by dividing ______.
your body weight by the square of your height
Saturated fat and trans fatty acids tend to ______.
increase the risk of heart disease raise blood levels of "bad" cholesterol
--- is an imbalance between training and recovery.
overtraining
What is the general term for total body weight that is above the recommended range for good health?
overweight
What are examples of physical activity?
walking up a flight of stairs running a mile a 5-mile bike ride
Vitamins are a direct source of energy for the body.
False
Which of the following is not a long-term effect of exercise on the human body?
increased heart rate
According to the set-point theory, ______.
our bodies are designed to maintain a healthy and generally stable weight within a narrow range
In the carbohydrate-insulin model, what is the primary cause of obesity?
overeating refined carbohydrates
The recommended daily protein intake for the average adult is _blank_ gram of protein per pound of body weight.
0.36
About ______% of Americans suffer from binge-eating disorder.
1
One serving of fruit consists of ______ cup fresh, canned, or frozen fruit.
1
How the resting metabolic rate expressed in METs?
1 MET
About how much of a person's daily energy is expended during food digestion?
10%
Obesity diminishes a person's life expectancy by about ______ years.
10--20
According to the ACSM, in order to gain substantial health benefits, a person who participates in moderate-intensity aerobic activity (but no vigorous aerobic activity) should spend at least how many minutes each week in the moderate-intensity activity?
150 minutes
What is the average age of onset for anorexia nervosa?
19
A person eating a 2,000-calorie diet should eat at least ______ cups of fruits each day.
2
When should water be consumed during exercise?
2 to 4 hours before and more during exercise
The ideal amount of time for a cardiorespiratory training workout is ______.
20 to 60 minutes
According to researchers, about ______ deaths worldwide are associated with being overweight or obese.
3 million
How often and how long should a person participate in moderate cardiorespiratory endurance exercise?
3 to 5 days a week
Essential fat comprises ______% of men's body weight.
3--5
For women, a waist circumference greater but not less than ______ inches is associated with a greater risk for chronic disease.
35
According to MyPlate recommendations, a 2000-calorie diet should include _____ 1-ounce equivalents (a slice of bread, for example) of grains.
6
The percentage of American adults who are considered morbidly obese is about ______%.
8
Women with less than ______% body fat are considered underweight.
8--12
What are the effects of not challenging a body physically?
Bones lose their density, joints stiffen, and muscles become weak.
Which of the following are water-soluble vitamins?
C B-6 niacin
Free radicals are chemically unstable molecules that react with which of the following?
DNA proteins
Match the following tools and their respective descriptions. Instructions
Dietary Reference Intakes matches Choice standards for nutrient intake designed to prevent nutritional deficiencies Dietary Guidelines for Americans matches Choice guidelines designed to promote health through diet and physical activity MyPlate matches Choice a food guidance system to help people apply the DGAs to their own diets.
Which of the following pathogens is a common cause of foodborne illness?
E. coli
Pathogens often responsible for foodborne illnesses include ______.
Escherichia coli (E. coli) Salmonella bacteria Clostridium perfringens
Which statement about exercise and the immune system is false?
Excessive exercise boosts the immune system.
What is the relationship between coronary heart disease and exercise?
Exercise directly interferes with the disease process that causes coronary artery blockage.
According to set-point theory, we cannot ever maintain weight loss.
False
According to the Centers for Disease Control, people who lose weight quickly are more likely to maintain the weight loss than those who lose weight gradually.
False
Body mass index (BMI) measures body fat.
False
It is easier to maintain a given weight after gaining and losing a large number of pounds than it is to maintain a long-term original weight.
False
People with bulimia tend to refuse to eat in public.
False
Studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer.
False
There is no standardization in the dietary supplement industry.
False
_____ is a simple sugar molecule; _____ is a starch stored in the liver and muscles. Multiple choice question.
Glucose; glycogen
Which of the following statements are true about dietary supplements in the United States?
Herbs used in supplements are sometimes contaminated or misidentified. Supplement manufacturers are not required to demonstrate that their products are safe and effective. The purity of supplements varies widely.
_____ cholesterol is "good," while _____ cholesterol is "bad."
High-density lipoprotein; low-density lipoprotein
Which statement about the development of large muscles in women who do strength training is correct?
Hormonal differences prevent women from developing muscles at a large scale comparable to men.
A medicine can cause weight loss if it does which of the following?
Increases feelings of fullness Reduces feelings of hunger
Which of the following statements about age of onset for buliminia nervosa is accurate?
It has begun to emerge at increasingly older and younger ages.
The acronym----- refers to a measure of the metabolic cost of an exercise.
MET or M.E.T.
Which of the following are micronutrients?
Minerals Vitamins
Which of the following are ways to develop a positive body image?
Practice body acceptance. Focus on healthy habits. View eating as morally neutral.
_____ form important parts of bones, muscles, blood, enzymes, some hormones, and cell membranes.
Proteins
Which of the following statements about saturated fatty acids are true?
Saturated fatty acids are found naturally in animal products. Saturated fatty acid are solid at room temperature.
______ is the training principle that the body adapts to the particular type and amount of stress placed on it.
Specificity
Which of the following dietary recommendations for dairy foods is correct?
Switch to fat-free or low-fat milk to reduce energy intake.
Which statement best describes the Dietary Reference Intakes (DRIs)?
The DRIs are an umbrella term for various energy and nutrient standards.
Which of the following should older adults focus on in terms of nutritional requirements?
They should focus on eating nutrient-dense foods. They don't need as much energy intake because they tend to become less active.
Ethnicity plays a role in determining who will develop diabetes.
True
Physical exercise directly interferes with the disease process of cardiovascular disease.
True
Physical fitness is the body's ability to respond or adapt to the demands and stress of physical effort.
True
Regular physical activity and exercise can improve sleep quality.
True
How long should a person wait before applying heat to an injury if swelling has disappeared?
about 36 to 48 hours
When should static stretches be performed?
after a workout
Packaged food labels in the United States must show which of the following?
amount of dietary fiber serving sizes amount of fat, saturated fat, and trans fat in each serving
What is anorexia nervosa?
an intense fear of being fat
What is the physical reaction that includes a possibly life-threatening narrowing of airways and lowered blood pressure?
anaphylaxis
Some vitamins act as ----- helping to preserve the health of cells.
antioxidants or antioxidant
Some vitamins act as----- , helping to preserve the health of cells.
antioxidants or antioxidant
The core muscles stabilize a person's midsection. They include muscles in the ______.
back abdomen hips buttocks
Which of the following are among the most widely used additives to foods in the United States? (Select all that apply.)
baking soda corn syrup sugar
In order for a person to maintain current body weight, their energy intake must ______ output.
be equal to
Bulimina nervosa involves recurrent episodes of________ eating followed by purging.
binge
What are the main categories of eating disorders?
binge-eating disorderbulimia nervosaanorexia nervosa
Water is important to the body because it is a major ingredient in ______.
blood
What is the term for an extreme dissatisfaction with a person's own body image?
body dysmorphic disorder
Mercury is dangerous to fetuses and young children because it can cause ______.
brain damage
Which of the following are benefits of physical activity?
burning calories improving quality of sleep increasing self-esteem
It is important to consult your doctor before taking supplements because large doses ______.
can cause health problems.
Soluble fiber does which of the following?
can delay stomach emptying slows down the movement of glucose in the blood reduces absorption of cholesterol
Which of the following are often used to substitute all or some of a person's daily food intake?
canned diet drinksdiet food bars
What term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?
cardiorespiratory endurance
What is the waxy substance in blood responsible for the synthesis of vitamin D?
cholesterol
What do high-density lipoproteins transport?
cholesterol out of the arteries
Consumers should be particularly careful to evaluate the use of weight-loss products that do which of the following?
claim to have a secret to success promise rapid weight loss
Which of the following are common reasons for adopting a vegetarian diet?
concern for the environment religious reasons ethical reasons financial considerations
Which of the following foods contain added sugars?
cookies soda frosted cereal
What are the skill related fitness components?
coordination, power, reaction time, speed
What disease involves blockages of the blood vessels near the heart?
coronary heart disease
MyPlate recommends eating a variety of vegetables each week from which of the following categories?
dark green vegetablesred and orange vegetables beans and peas
Trans fats have which of the following effects?
decrease in high-density lipoprotein ("good cholesterol") increase in low-density lipoprotein ("bad cholesterol")
What are the benefits associated with warming up?
decreases the chance of injury elevates muscle temperature helps your body to move gradually from rest to exercise
What is the disease that disrupts normal metabolism, interfering with cells' ability to take in glucose for energy production?
diabetes mellitus
Symptoms of foodborne illness include ______.
diarrhea vomiting weakness fever
What are the nondigestible carbohydrates found in food from plants called?
dietary fiber
Which of the following are functions of gut flora?
digesting food producing vitamins
The process of breaking down foods into compounds the gastrointestinal tract can absorb and the body can use is called------
digestion
Which of the following are common symptoms of anorexia in women?
dry skin cold intolerance not menstruating
What are some common eating behaviors of people who are suffering from binge-eating disorder?
eating until overfull eating when not hungry rapid eating
Which of the following belong to the MyPlate protein food group?
eggs fish meat
Muscular ----is the ability of a muscle or group of muscles to remain contracted or to contract repeatedly for a long period of time.
endurance
What is a good source for getting help when trying to learn an exercise technique?
exercise class
The incidence of obesity in women and children ______ as income level ______.
falls; rises
Identify the essential nutrients
fats, water, and vitamins
The Dietary Guidelines for Americans are updated every ______ years.
five
What is the best way to control body fat?
follow a balanced diet
The patterns laid out by the Dietary Guidelines Advisory Committee all recommend that people should eat ______.
foods that are nutrient-dense
If you are trying to lose weight, what foods should you avoid?
foods with added sugars foods with empty calories
Which of the following are proper ways to use food?
foster growth fuel life's activities
Which of the following foods are low in energy density?
fresh vegetables air-popped popcorn fresh fruits
Match each component of whole grains on the left with the structure it forms.
germ matches Choice inner layer endosperm matches Choice middle layer bran matches Choice outer layer
Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.
greater; lower
The body needs minerals for which of the following?
growth and maintenance of body tissues regulation of body functions releasing energy
People who store fat in the hips, buttocks, and thighs have ______ obesity, giving them a pear-shaped form.
gynoid
Target __________zone is the range of rates within which you should exercise to obtain cardiorespiratory benefits.
heart rate
BMI is a measure of body weight that is based on the concept that weight should be proportional to
height
What are the benefits of developing muscular strength?
helps prevent back pain helps prevent leg pain helps keep skeleton in proper alignment
The MyPlate icon reminds consumers
how to build a healthy meal. to incorporate fruits and vegetables into meals.
The chemical process by which hydrogen atoms are added to molecules of unsaturated fats is known as ______.
hydrogenation
Diabetes is associated with increase rates of ______.
hypertension
Negative body is characterized by dissatisfaction with the body in general or some part of the body in particular.
image
Which of the following are features of a responsible, safe weight loss program?
including plans for weight maintenance promoting slow, steady weight loss recommending a balanced diet
What helps reduce back pain?
increased muscle strength
A hostile or abusive home environment ______ the likelihood of the development of an eating disorder.
increases
What are ways that exercise can improve body composition?
increases daily calorie expenditure decreases fat mass increases muscle mass
Insoluble fiber ______.
increases fecal bulk
Insoluble fiber does which of the following?
increases fecal bulk prevents hemorrhoids prevents constipation
Metabolic syndrome is associated with which of the following conditions?
insulin resistance chronic inflammation hypertension
What term refers to the application of force without movement?
isometric (static) exercise
What type of exercise refers to the application of force with movement?
isotonic (dynamic) exercise
Fat cells secrete the hormone , which tells the brain the size of the body's fat stores.
leptin
When deciding on a weight-loss goal, individuals should focus most on their ______.
lifestyle
Which of the following are strategies for lowering energy density in the diet?
limiting snack foods high in added sugars eating a green salad with meals eating fruit with breakfast
Which of the following are health risks of bulimia nervosa?
liver damage erosion of tooth enamel
Eating is often used as a way to distract oneself from which of the following emotions?
loneliness boredom shame
What is recommended as warm-up for exercise?
low-intensity movements that mimic the activity to follow
The role of alpha-linolenic acid is to
maintain blood pressure
The stage in which fitness is sustained over the long term is the:
maintenance stage.
Weight loss aids that are Blank______ are not regulated as heavily as over-the-counter medications.
marketed as dietary supplements
What is the best measure of cardiorespiratory capacity?
maximal oxygen consumption
What are the main elements in the treatment of eating disorders?
medical management psychotherapy
What do the most effective online weight loss programs offer?
member-to-member support access to staff professionals
A food intolerance is usually related to a person's ______.
metabolism
What is the sum of all the processes the body uses to obtain and utilize food energy called?
metabolism
is the process that changes food to energy and builds tissue.
metabolism
The nutrient density of food is determined by comparing the calories it provides with its ______.
mineral content vitamin content protein content
Canola, peanut, and olive oils are good sources of ______.
monounsaturated fatty acids
It is possible to lose weight when you maintain a(n) ______ energy balance.
negative
Research indicates that individuals with weight problems have ______.
negative emotional problems
The Dietary Reference Intakes (DRIs) provide recommended intake levels of ______.
nutrients
What are essential nutrients?
nutrients that cannot be synthesized by human cells
Which of the following foods are mostly oils?
nuts olives avocados
Clinical weight loss programs are typically designed for those who are severely .
obese
Progressive---- is the training principle that placing increasing amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness.
overload
Who should consider getting an electrocardiogram before beginning an exercise routine?
people at risk for heart disease
What are characteristics of exercise intended to improve or maintain physical fitness?
planned activity structured activity repetitive activity
Body composition refers to the ______.
proportion of fat and fat-free mass in the body
Irradiation is important in food processing because it ______.
reduces spoilage kills potentially harmful pathogens extends shelf life
Lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis are all benefits of ______.
regular physical activity
What is the term that refers to exercise that forces muscles to contract against increased resistance?
resistance exercise
The Healthy Mediterranean-Style Pattern incorporates more fruit and ______ than the Healthy U.S.-Style Pattern.
seafood
Studies have shown that average Americans spend more than half of their waking day in ______ activities, such as using a computer, studying, or watching television.
sedentary
Which of the following groups is most at risk for developing severe complications from foodborne illnesses?
senior citizens
Which major groups of muscles should be stretched during flexibility exercises?
shoulder hip leg
Sucrose and fructose are examples of ______.
simple carbohydrates
Consumption of gluten by individuals with gluten intolerance damages the lining of the ______.
small intestine
What are examples of competitive activities that contribute to overall physical wellness?
soccer basketball racquetball
Which of the following are common characteristics of anorexic people?
socially insecure introverted
Which of the following foods or food components are Americans recommended to reduce in their diet?
sodium refined grains solid fats
The type of stretching where you extend a position then hold it is called ______.
static stretching
What are guidelines for injury prevention?
stay in condition warm up thoroughly before exerciseuse proper equipmentuse proper body mechanics when lifting
Scientists have confirmed that core strength is less important for overall health and performance than core stability and
stiffness or stifness
Which of the following is a major role of fats?
storing energy
Muscular----- is the amount of force a muscle can produce with a single maximum effort.
stregnth
Squats, push-ups, and pull-ups are all examples of ______ training exercises.
strength
Which exercise will help ensure a healthy range of motion for all major joints?
stretching
A(n) occurs when a blood vessel leading to the brain is blocked, often through the same disease process that leads to heart attacks.
stroke
Cholesterol is a waxy substance:
that helps the body synthesize vitamin D. found in the blood. that helps the body synthesize hormones.
The term "body image" refers to
the mental representation you have of your own body
The term "body image" refers to ______.
the mental representation you have of your own body
Which of the following are benefits of increasing cardiorespiratory fitness through exercise?
the prevention of stiffening or clogging of the arteries improved functioning of the heart increased capacity for delivering oxygen
What are the main objectives of the 2020--2025 Dietary Guidelines?
to encourage healthy eating patterns and regular physical activity
Which is the most important reason to drink water during exercise?
to prevent dehydration and enhance performance
Which type of diabetes is associated with children or adolescents?
type 1 diabetes