KHP 230 Exam 2

More than ______ mile from a store in urban areas and more than _______ miles in rural areas

1, 10

Reasonable weight loss of _________________________________ is a healthy goal

1-2 pounds per week

Women produce testosterone at about __________ of the levels seen in men

10%

What is the AMDR for proteins?

10-35% of your daily calories

Your body needs at least ________________________ specific vitamins.

11

What is the healthy body fat percentage for a typical female athlete?

15-20%

What is the AMDR for fat?

20-35% of calories consumed

What is the healthy body fat percentage for a typical female?

21-35%;

A pound of body fat stores _____________________ calories

3,500

How many nutrients are energy producing and what are they?

3; carbohydrates, proteins, and fats

What is the AMDR for carbohydrates?

45-65% of your daily calories; the biggest percentage of your intake

What is the healthy body fat percentage for a typical male athlete?

5-10%

How many main nutrients are there?

6 main nutrients

How much water is needed per day?

8 to 12 cups

What is the healthy body fat percentage for a typical male?

8-24%

About __________________ of people with diabetes have Type-2, the form strongly associated with obesity

90-95%

What are some of the states with the highest obesity percentages?

Alabama, Arkansas, Delaware, Indiana, Iowa, Kansas, Kentucky, Louisiana, Michigan, Mississippi, Ohio, Oklahoma, South Carolina, Tennessee, Texas, and West Virginia

What is the BMI range for healthy weight?

BMI between 18.5 and 24.9

What is the BMI range for overweight?

BMI between 25 and 29.9

What is the BMI range for underweight?

BMI less than 18.5

What is the BMI range for obese?

BMI of 30 or greater

What state has the lowest obesity percentage?

Colorado

•Heart disease •Diabetes (type 2) •Quality of life •Stroke •Lung problems •COVID-19 •Gallbladder disease Are all what?

Health issues related to obesity

________________ starts in the southeast and tends to spread west

Obesity

_____________________________________ to weight gain and need to be attentive to their lifestyle in order to maintain a healthy weight

Older adults are susceptible

___________________________ obesity = increase risk of childhood obesity

Parental

You should treat soft tissue injuries by using the acronym, __________________.

R-I-C-E

What is the function of carbohydrates?

To provide energy; only source of energy for brain cells, red blood cells, and other cells

There appears to be a _______________ relationship between BMI and risk of death (very low and very high BMI increase risk of death).

U-shaped

______________________ your body fat is important in determining your health risk

Where you carry

What is body mass index (BMI)?

a healthy body weight

•Acceptable BMI •Body composition with a respectable amount of body fat •Your fat distribution •Absence of any medical condition that suggest the need for weight loss Are ways to define what?

a healthy body weight

What is flexibility?

ability of joints to move through the full range of motion

What is health-related fitness?

ability to perform activities of daily living

What is skill-related fitness?

ability to perform sports skills; examples: agility, balance, coordination

What is moderate activity level?

active about 3-4 miles per hour. ("talk test")

What are examples of reasons why water needs can very?

activity level, food consumed

What is physical activity?

activity that requires any type of movement

Trans fats should be consumed _______________________________________?

as little as possible

What is LDLs?

bad cholesterol

What is cholesterol?

body produces it from the liver and obtains it from animal food sources (meat, cheese, eggs, milk)

What is the definition of overweight?

body weight that exceeds the recommended guidelines for good health

What is the definition of obese?

body weight that greatly exceeds the recommended guidelines for good health

What does PNF stretching refer to?

contract, relax, contract, relax

•Overconsumption of soft drinks •Overconsumption of salt •Food allergies and food intolerances •Celiac disease and gluten •Energy bars and drinks are all ___________________________________.

current consumer concerns

Women tend to have ________________ with their bodies

dissatisfaction

There has been a _____________________ _________________ in obesity over the past 30 years

dramatic increase

Our chances of becoming obese are significantly influenced by our _______________________________.

environment

________________ is the body's principal form of stored energy

fat

•provides emergency reserve when we are sick or when food intake is diminished •Provides essential fatty acids •Helps produce other fatty acids and vitamin D in the body •Assists in the absorption of fat soluble vitamins •Effects the texture, taste, and smell of foods Describes the function of what nutrient?

fat

Look for foods with no more than 30% of calories from _______________ and no more than 10% from added __________

fats; sugar

What is HDLs?

good cholesterol

What is the least severe heat-related disorder?

heat cramps

What is the moderate heat-related disorder?

heat exhaustion

What is the most severe heat-related disorder?

heat stroke

What does static stretching refer to?

holding where you feel tightness

What are the physical benefits of physical activity and exercise?

improves heart rate, decrease heart disease, decrease weight, improve bone health

What has saturated fat?

in animal products and other fats; stay solid at room temp.

What has polyunsaturated fat?

in oils, fish

What has monounsaturated fat?

in plant sources, nuts; are liquid at room temp

What is Acceptable Macronutrient Distribution Range (AMDR)?

intake ranges of essential nutrients that provide adequate nutrition and reduce risk of chronic disease

What does ballistic stretching refer to?

involves bouncing

Saturated fats should be _______________________________________?

less than 10% of calories consumed

What are trans fatty acids?

liquid vegetable oils that have been chemically changed through the process of hydrogenation to extend the shelf life of processed foods

What are food deserts?

low-income areas where more than 500 people or 33% of the population have low access to a supermarket or large grocery store

•Skin-fold test •Under-water weighing •Dexa (x-ray) •Bi-electrical impedance Are ways to do what?

measure body fat percentage

What does mesomorphic refer to?

muscular

What are minerals?

naturally occurring substances needed by the body in small amounts

What are macronutrients?

nutrients needed in large amounts

What are micronutrients?

nutrients needed in small amounts

What is the definition of essential nutrients?

nutrients needed to build, maintain, and repair tissues and regulate body functions

•Builds and maintains muscles, bones, and other body tissues •Forms enzymes that facilitate chemical reactions •Provides 20 different amino acids Describes the functions of what nutrient?

protein

What are the psychological and emotional benefits of physical activity and exercise?

reduce anxiety and depression

What is body composition?

relative amounts of body fat and lean body mass

What does R-I-C-E stand to?

rest, ice, compression, elevate

What are the types of fat?

saturated fat, monounsaturated fat, polyunsaturated fat

What does endomorphic refer to?

short and fat

What does passive stretching refer to?

someone else is helping you stretch

What are the types of stretching?

static stretching, passive stretching, ballistic stretching, PNF

What are the cognitive benefits of physical activity and exercise?

stress reliever, better mental health

What is exercise?

structured and planned physical activity that is often used to improve fitness

What does ectomorphic refer to?

tall and thin

Muscle mass growth is influenced by the hormone ________________________.

testosterone

What is physical fitness?

the ability of the body to respond to physical demands

What is muscular strength?

the capacity of a muscle to exert force against resistance

What is muscular endurance?

the capacity of a muscle to exert force repeatedly over a period of time

What are some reasons for the dramatic increase in obesity?

the increase in the number of fast food restaurants that provide cheap food, healthier foods are more expensive than cheaper foods, portion sizes are very large, unhealthier foods are advertised more than healthier foods

What is body image?

the mental representation that a person has of his or her own body including perceptions, attitudes, thoughts, and emotions

What is energy balance?

the relationship between caloric intake (in the form of food) and caloric output (in the form of metabolism and activity)

_________________________ pose a risk of cardiovascular disease.

trans fatty acids

What type of diabetes is associated with obesity?

type 2 diabetes

What is active activity level?

vigorous activities; walking 3 miles a day at least 3-4 mph

What are the two types of macronutrients?

vitamins and minerals

•Digests, absorbs, and transports nutrients •Regulate body temperature •Carries waste out of the body •Lubricates our body parts Describe the functions of what nutrient?

water

What are the four types of macronutrients?

water, carbohydrates, proteins, and fats

What is positive energy balance?

when you take in more calories than you use

What is sedentary activity level?

you only do activity you have to do (light physical activity)

What is negative energy balance?

you take in fewer calories than you need

What is positive body image is associated with?

•Enhanced well-being •Body satisfaction •Healthy eating behaviors

What are the benefits of flexibility?

•Maintains posture and balance •Makes movements easier and more fluid •Prevents low back pain and injuries