Personal Health Block 2
Which of the following is the cause of low blood glucose levels?
"overshoot" or excessive effect of insulin
__________ eye disease is the leading cause of blindness in adults
Diabetic
Which of these are the two most common types of eating disorders?
anorexia nervosa; bulimia nervosa
An eating disorder in which a person ingests an abnormally large amount of food within a set period and then purges via vomiting or laxatives is called
bulimia
Which of the following activities is considered better for beginning exercisers or older people in order to minimize injuries?
walking
Most people who have type _____ diabetes develop it before age 25 and must take ______ for the rest of their lives
1, insulin
The average caloric content of a fast-food "value pack" meal consisting of a small drink, burger, and small fries is
1,000 Cal.
The recovery time between exercises should be kept to ________
1-2 minutes
Arrange the stages of an exercise program in the correct order of occurence
1. conditioning stage 2. improvement stage 3. maintenance stage
Arrange the phases of an exercise session or workout in the correct order of occurence
1. warm-up period 2. main conditioning phase 3. cool-down period
Arrange the steps to measure heart rate in beats per minute in the correct order of occurrence
1.Take the pulse on the inside of the wrist by placing the tips of first two fingers about an inch below the base of the thumb 2. count the beats for 10 seconds when the pulse is felt 3. multiply the 10-second count by 6
The average female model is 5'11" and weighs only _______ lbs.
117
Match the ranges of the rating of perceived exertion (RPE) with the percentages of the heart rate training for most young adults
12 to 14: 50-60 percent 15 to 18: 60-85 percent
A 25-year-old has a resting hear rate of 65. Calculate the training heart rate range from 50 to 85 percent intensity using the heart rate reserve method
130-176
Standard variation in blood glucose levels can raise up to ________ milligrams per deciliter (mg/dL) following meals
140
What is the recommended amount of time for moderate-intensity exercise per week?
150 minutes
When considering healthful levels of physical activity, the target range for energy expenditure is ________ in addition to the energy expenditure from activities of daily living
150-400 Cal per day
Before people develop type ____ diabetes, they almost always have pre-diabetes
2
The risk of early death among those with diabetes is partly due to the fact that
27 percent go undiagnosed
A gram of carbohydrates provides approximately _______ Cal
4
The amount of fat necessary for normal physiological functioning is about
4%
For apparently healthy adults, testing for diabetes is recommended beginning at age _______, particularly if overweight
40
Exercise intensity for older or chronically sedentary people should be approximately what percent of aerobic capacity?
40 percent
What percentage of women are at risk of developing type 2 diabetes within 5 to 10 years after the onset of gestational diabetes?
40-60 percent
Muscles need time to recover and adapt between workouts. What is the recommended amount of rest time between resistance-training sessions
48 hours
An RPE scale ranges between which two numbers?
6 and 20
When lifting weights it is recommended that a person complete at least one set of ______ repetitions
8-12
People in the middle sphere of the physical activity continuum would be expected to expend at least how many calories per week during exercise?
800-1,000 calories
Women should consume about ________ 8-ounce glasses of water and beverages a day
9
Which of these is a substance found in food that is used by the body to support normal growth, maintenance, and repair?
A nutrient
What are the most important risk factors that precipitate metabolic syndrome?
Abdominal obesity; insulin resistance
Which of the following is the most immediate source of energy?
Adenosine triphosphate
Match the cells of the islets of Langerhans with the hormones they make
Alpha cells: glucagon Bet cells: insulin
Which of these is the substance found in certain vitamins that helps protect the body cells from damage?
Antioxidants
Which of the following are true statements?
Astherosclerosis is twice as common in people with diabetes; Astherosclerosis occurs at a younger age in the diebetic
A ratio of weight to height that is widely used as a measure of healthy weight is called
BMI
Which of the following statements are true regarding pre-diabetes?
Being diagnosed with pre-diabetes is the last window of opportunity for true prevention of diabetes
Match the standard resistance exercises with the associated muscle groups
Bench press: pectoralis and triceps Pull down: latissimus dorsi Heel raise: gastrocnemius Curl-ups: abdominals
The relative amounts of fat weight and lean weight that is reported as percent body fat is
Body composition
Which of the following are energy nutrients?
Carbohydrates; fats; proteins
Which of the following are considered macronutrients?
Carbohydrates; fats; proteins; water
In 1994, the U.S. Department of Agriculture (USDA) bolstered its role in providing nutrition information and advise to Americans by creating the ______
Center for Nutrition Policy and Promotion
What is the name of the latest consumer guide introduces in 2011 from the USDA to help Americans make better food choices?
ChooseMyPlate
________ is a group of disorders in which there is a defect in the transfer of glucose from the bloodstream into the cells
Diabetes
Which of the following is a true statement about complications from diabetes?
Diabetes complications are progressive and can be disabling
Which of the following is not a true statement regarding occurrence and risk factors for diabetes?
Diabetes increases with decreasign BMI
Identify the true statement about managing diabetes
Diabetes is best treated with a team approach; optimal management of diabetes includes patient education and a specialized medical team
A spectrum of clinical disorders involving disturbed eating patterns is called
Eating disorders
The relationship between energy input and energy output is known as
Energy balance
Despite good intentions, many people have difficulty implementing and maintaining an exercise program because of which of the following factors?
Exercise is voluntary, time consuming, and requires effort
Other factors being similar, the more continuous a physical activity, the less dependence on aerobic metabolism
False
True or false: Carbohydrates, fats, and proteins are known as regulatory nutrients
False
True or false: Generic exercise and training programs will produce similar results for anyone
False
True or false: Lactic acid causes muscle soreness
False
True or false: People with pre-diabetes are at a decreased risk for diabetes
False
True or false: The total energy required to move a person's body weight over a given distance is substantially affected by the speed at which it occurs
False
True or false: the FDA must review dietary supplements before they are marketed
False
Which of the following statements are true regarding the occurrence and risk of diabetes?
Family history is a key factor; being overweight is a key factor; diabetes is occurring at earlier ages
Which diabetes test is taken in the morning after an overnight fast?
Fasting plasma glucose (FPG) test
Organic compounds that provide the most concentrated source of calories in the diet are called ___________
Fats
________ are the most concentrated energy source, yielding about 9 Cal per gram
Fats
Identify the key points from the 2015-2020 Dietary Guidelines for Americans
Follow a healthy eating pattern; support healthy eating patterns for all; limit calories from added sugars and saturated fats and reduce sodium
Which of the following conditions primarily contribute to the chances of dying early due to an increase in body mass index (BMI)?
Heart disease, Cancer, and Diabetes
_________ is the protein that carries in the red blood cells
Hemoglobin
Which group experiences the highest incidence of diabetes?
Hispanic males over 60
Which of the following are the results of improved blood flow to and neutral control of muscle fibers, achieved through a program of resistance training coupled with flexibility exercises?
Increased efficiency in fiber recruitment; increased efficiency in energy production
Which of the following has been shown to be successful for both initial weight loss and weight maintenance?
Intentional energy expenditure at 2,000 Cal per week and higher (60-90 minutes per day)
Identify a true statement about musculoskeletal fitness
It enables one to perform demanding physical tasks that arise in everyday situations
Identify the true statements about the public health standard
It imparts significant health benefits for those who have been sedentary; the level of physical activity involved in the public health standard is considered the minimal and not the optimal
What are the effects of resistance or flexibility training?
It maintains healthy joints and connective tissues; it is protective against musculoskeletal injury
Type 1 diabetes is often referred to as
Juvenile diabetes, insulin-dependent diabetes
Identify a true statement about anaerobic metabolism
Lactic acid is a byproduct of anaerobic metabolism
In the context of the public health standard, who among the following will be both more fit and healthier than others?
Laura, who maintains an exercise program that is of longer duration and/or more vigerous
What treatment for diabetes did the Diabetes Prevention Program find to be most effective?
Lifestyle intervention
What are the primary health benefits of an exercise program that balances cardiorespiratory and musculoskeletal fitness?
Maintenance of healthy bones, muscles, and joints; reduced risk for anxiety and depression; improved body composition and weight control; improved metabolism and lower risk for heart disease and diabetes
Match the types of body composition measurements with their descriptions
Measurements provided by field-based methods - Provide only rough estimates of percent fat, which leads to high error rates Dual-energy X-ray absorptiometry (DXA) measurements - Provide a percent fat value and measure total bone mass
Which of the following statements explains the relationship between micronutrients and energy?
Micronutrients aid in the proper use of the energy nutrients
Match the types of diseases that can be caused due to hyperglycemia with their examples
Microvascular disease: damage to the retinas and kidneys Macrovascular disease: heart disease, stroke, and peripheral vascular disease
Mach the factors to assess the intensity of physical activity or exercise with their examples
Objective measurements: heart rate and energy expenditure Subjective ratings: light, moderate, vigorous, and all-out
Someone who is focused on both cardiorespiratory and muscular fitness would be considered to be in which sphere?
PA for health and fitness
A test used as a precaution to identify individuals who may need medical clearance is the
PAR-Q
Which of these oils are sources of saturated fats?
Palm oil; coconut oil
__________ is the fluid portion of blood after the cells are removed
Plasma
Based on the fasting glucose (FPG) test for diabetes, match the conditions with the associated ranges for normal fasting glucose levels
Pre-diabetes: 100-125 milligrams per deciliter (mg/dL) Diabetes: 126 milligrams per deciliter (mg/dL)
The oral glucose tolerance test (OGTT) for diabetes requires blood draw two hours after drinking a standard glucose solution. Match the conditions with the associated 2-hour values of fasting glucose levels
Pre-diabetes: between 140 and 199 milligrams per deciliter (mg/dL) Diabetes: 200 milligrams per deciliter (mg/dL) or higher
Use of alcohol should be avoided by which of the following?
Pregnant women; individuals taking certain medications; children
Match the principles that form the basis of exercise training with their descriptions
Principle of overload: to improve a physiological system, it must be exposed to a stimulus greater than it is normally accustomed to Principle of reversibility: when one stops exercising, the previously developed physiological systems will over time return to pretraining levels Principle of specificity: many training effects are peculiar to the type of exercise, the particular muscles involved and the intensity Principle of individual differences: there is tremendous variability from one person to the next in both natural fitness level and in the rate of improvement that occurs with exercise training
Which of the following is an organic compound made up of amino acids that serves as a structural component of body tissues?
Proteins
Match the factors that determine a person's daily energy expenditure with their descriptions
Resting metabolic rate: it accounts for the majority of one's daily energy expenditure The thermic effect of food: it is associated with a slight but noticible warm-up one feels an hour or two after a large meal The amount of physical activity: is the only factor that one can control
Who among the following is in the low-activity sphere of the physical activity (PA) continuum?
Ryan, who engages in long periods of sitting every day
Clara, a 25-year-old, is underweight. According to the Mayo Clinic, what are the behavior-change strategies Clara should adopt to achieve and maintain a healthy weight?
She should explore healthy foods and dishes; she should engage in regular exercise and be active throughout the day; she should draw on support from others such as spouse, family, friends, and professionals; she should set a realistic goal using the energy balance principle
Food products added to the total diet that contain vitamins, minerals, herbs, botanicals, amino acids, metabolites, constituents, extracts, or combinations of these ingredients are called dietary ____
Supplements
Which of the following have joined together to reduce the major risk factors for diabetes and cardiovascular disease by promoting clinical and public health interventions?
The American Diabetes Association; The American Heart Association
Which of the following are true regarding how diabetes disrupts the normal metabolic system?
The body does not produce enough insulin to move glucose into the cells; the inadequate amount of glucose in the cells and the high amount in the blood could produce symptoms of diabetes; the action of the insulin could be defective, limiting its effect on glucose
Match the tests for diabetes with their descriptions
The fasting plasma glucose (FPG) test: a blood sample is drawn in the morning after an overnight fast The random plasma glucose test: a blood sample is taken at any time of day without regard to when the last meal was eaten
Match the spheres of the physical activity (PA) continuum with the types of people included in them
The low-activity sphere: people who follow sedentary lifestyle The moderate-activity sphere: people who are achieving recommended levels of physical activity for both cardiorespiratory and muscular fitness The high-activity sphere: people who do high-level exercise and sports training
Which of the following is not always true regarding food labels and "serving" size?
They are based on the Dietary Guidelines
Which of the following is a true statement about typical junk foods?
They have low nutrient density
Vegetable oils chemically converted to a solid form are called
Trans fats
Nutrition is the science of food and how the body uses it in health and disease
True
True or False: The resting heart rate can be measured by checking the pulse after sitting quietly for at least 10 minutes upon waking up in the morning
True
True or false: A Calorie with a capital C is the same as a kilocalorie
True
True or false: A nutrient is categorized as either a macronutrient or a micronutrient based on the quantity that should be consumed
True
True or false: According to the principle of specificity, training specificity is critical for reaching performance goals
True
True or false: Eating disorders are a major concern among female athletes
True
True or false: Glucose in the bloodstream stimulates beta cells to release insulin, which then allows glucose to move from the blood into the cells
True
True or false: Insoluble fiber is fiber that adds bulk to your stool and is not absorbed into the body.
True
True or false: One should exercise frequently relative to both intensity and duration of the exercise
True
True or false: Pathogens such as bacteria, viruses, and parasites can contaminate food, possibly leading to food poisoning
True
True or false: Resistance training for musculoskeletal fitness involves traditional weight training, calisthenics, and newer variations of resistance-based exercise
True
True or false: Sudden death of young athletes during training or competition are generally caused by heat stress, inherited cardiac abnormalities, or drug or supplement use
True
True or false: The A1c tests helps the patient and doctor know whether the treatment plan to control diabetes is working or needs to be adjusted
True
Which type of diabetes is the most difficult to control?
Type 1
Match the following:
Type 1: onset is rapid; symptoms appear before age 25 Type 2: no outward symptoms for years; develops gradually
Which of the following are true regarding the diagnosis and control of diabetes?
Undiagnosed diabetes can cause serious, debilitating conditions; as many as 25 percent of diabetics go undiagnosed; fatigue, blurred vision, and chronic dehydration are common sighs of untreated diabetes
The most essential nutrient is ________
Water
Identify a limitation of using body mass index (BMI)
While percent fat and BMI are highly correlated in the population, the relationship is not always true for every individual
Good sources of insoluble fiber include which of the following?
Whole grains; vegetables; wheat bran
Which of the following qualities should be considered necessary in a prospective personal trainer?
a fitness degree or certification
Greater health benefits will come from applying the FITT principle at ________ in the middle sphere of the physical activity continuum
a high level
People who are interested in being active but not playing sports or going to the gym have _______ options for developing an active lifestyle
a wide variety of
In relation to fat distribution, research has shown that __________ fat may be more dangerous for long-term health than other fat locations.
abdominal
People have a biological drive to be physically ______. As we grow from child to adult this need decreases
active
Which of the following is an example of fat tissue?
adipose tissue
Type 2 diabetes is commonly referred to as:
adult-onset diabetes
Endurance activities such as long-distance running, cycling, and swimming are examples of sports that rely on ______ metabolism
aerobic
The highest amount of oxygen the body can consume during exhaustive exercise is termed ___________
aerobic capacity
Energy production in the presence of oxygen is called _______
aerobic metabolism
Identify the pathways through which energy can be generated to replenish adenosine triphosphate (ATP)
aerobic pathway; anaerobic pathway
Which of the following are components of a complete fitness program?
aerobic training; resistance training; flexibility training
What are the best-known skill-related components of physical fitness?
agility, speed, coordination, balance
Diabetics should carry or wear a medical identification bracelet or tag to _________
alert emergency workers and other health care professionals to the presence of diabetes
Over time, elevated blood glucose levels and compromised circulation can cause _______
angia pectoris, stroke, heart attack
Symptoms of hypoglycemia can include all of the following except
anxiety/high energy
Targeted testing for diabetes suggested for adults and children who are overweight and to whom one or more of the following apply:
are a member of a high-risk ethnic group; are habitually physically inactive; have a parent or siblings with diabetes
College fitness centers that are well equipped, have a knowledgeable staff, are open long hours, and provide a wide variety of activities
are typically supported through mandatory fees paid with tuition
Narrowing of the coronary arteries due to fatty deposits is
atherosclerosis
To ensure food safety, one should _____
avoid raw milk or any products made from unpasteurized milk
Treatment for gestational diabetes usually consists of:
avoiding excessive weight gain; dietary changes
When energy intake equals energy expenditure, it is called energy
balance
If a person consumes only 100 Cal more than needed every day for a year, this will amount to 36,500 surplus Cal that will
be stored as adipose tissue
To increase fiber in the diet, you should eat more
beans; lentils; peas
Why is resistance training the best name for developing musculoskeletal fitness?
because muscular strength and endurance are developed in combination
The cells islets the islets of Langerhand that make the hormone insulin are called
beta cells
_____ are the insulin-producing cells of the pancreas that are destroyed by the body's immune system due to type 1 diabetes
beta cells
Which of the following activities would be ideal for a sedentary person just beginning an active lifestyle?
biking on flat land
Diabetic eye disease is the leading cause of _______ in adults
blindness
Which of the health-related fitness components is dependent on both eating patterns and physical activity?
body composition
A person's resting (or basal) metabolic rate is a function of ___________
body size
In the context of type 2 diabetes, insulin resistance is a condition in which the _______
body's cells fail to use insulin properly
Which of the following is increased by participation in musculoskeletal fitness?
bone density
Many physical activities and sports, such as tennis, are intermittent in nature. For producing energy for these activities, _________
both aerobic and anaerobic systems are called on to varying degrees throughout the game
Which characteristics describe activities that best stress the cardiorespiratory system?
can be done continuously, include rhythmic movement, include major muscle groups
Protein has the dame 4 calories per gram as which of the following nutrients?
carbohydrate
Which of the following are nutrient classes?
carbohydrates, fats, protein, vitamins, minerals, and water
A shuttle test, 1-mile walk, or 2-mile run could all be used to assess which of the following?
cardiorespiratory fitness
The ability of the respiratory and circulatory systems to supply oxygen to the working muscles during sustained physical activity is known as ___________
cardiorespiratory fitness
People who are obese have an increased risk for which of the following?
cardiovascular disease; stroke; cancer
Which of the following are most likely to be diagnosed with type 1 diabetes?
children, teenagers, young adults
A diagnosis of diabetes can be made if the patient has
classic symptoms of increased urination, thirst, and weight loss; a glucose level of 200mg/dL or above
Activities such as bench press, high jump, and 40-yard sprint are _____ dependent on the anaerobic pathway
completely
Bread, rice, pasta, cereals, and vegetables are all examples of
complex carbohydrates
The overall goal of musculoskeletal fitness is to
condition all major muscle groups
The goal of musculoskeletal fitnes should be to
condition all major muscles
Diabetes-related complications are less likely to develop or worsen if a person _______
controls his or her blood glucose level tightly
Health-related physical fitness includes three fundamental components. Which of the following is not among them?
coordination
During the second stage of an exercise program, increments are necessary. Increasing the weight quickly is often
counterproductive
A subtle energy imbalance that results in a slow weight gain that continues over several years is called _____ obesity
creeping
A lack of insulin being produced in the body is referred to as insulin _______
deficiency
Which of the following is not considered a benefit of regular physical activity?
depression
A breakdown of the small blood vessels in the retina may cause
diabetic retinopathy
If someone is over training (exercising too hard), health benefits will _________ and health wish _______
diminish, increase
Waist circumference of obese or overweight individuals can also be used to determine
disease risk
Which of the following is a step included in the oral glucose tolerance test (OGTT) for diabetes?
drinking a standard glucose solution
Which of the following are proven strategies in preventing and minimizing complications of diabetes?
early detection; vigilant self-management; comprehensive medical care
The healthy Eating Plate developed by Harvard's Dept. of Nutrition advocates which of the following recommendations?
eat more vegetables and fruits; eat poultry, fish, and legumes; limit red meat
Inside the cells of the body, glucose is used as a major source of ________ or stored until it is needed
energy
Development of type 2 diabetes in children and young people is primarily a consequence of ________
excess body weight
Symptoms of ketoacidosis include which of the following?
excessive thirst; nausea and/or vomiting; frequent urination
Physical training and sports activities are classified as which of the following?
exercise
The primary purpose of ______ is to improve or maintain one or more aspect of our physical capacity or fitness
exercise
Which factors increase the risk of developing gestational diabetes during pregnancy?
family history of diabetes; obeity; belonging to Black, Hispanic, or Native American ethnic groups
Body composition is typically expressed as percent body _______ and used to recommend a healthy weight range
fat
Which of the following components make up body composition?
fat weight; lean body weight
Physical _______ is a developed capacity that enables people to perform routine physical tasks with vigor
fitness
Which of the following is not a FITT factor?
fitness
The Dietary Guidelines for American are updated every _____ years
five
Muscles, tendons, and ligaments all plat a role in the _________ of a joint
flexibility
The functional range of motion of a joint is called ________
flexibility
Which of the following are considered the three components of muscular fitness?
flexibility; muscular strength; muscular endurance
In the context of musculoskeletal fitness, stretching should ________
focus on muscle or tendon groups at major joints
Micronutrients occur naturally in many unprocessed foods such as
fruits; whole grain; vegetables
________ diabetes is often caused by the development of insulin resistance late in pregnancy
gestational
Which of the following are diabetic eye complications?
glaucoma, retinopathy, cataract
A simple form of sugar that is the body's source of energy is called _________
glucose
An important marker of blood _______ management is a blood test known as the A1c test
glucose
The goal for successfully treating diabetes is to have the body do what it does naturally in healthy people: maintain balance between _______ (blood sugar) and ________
glucose; insulin
Which of the following are advantages that college campuses offer to students interested in physical fitness?
good facilities, high-caliber instructors, variety of classes
The waist circumference criterion for metabolic syndrome is
greater than 35 inches for women; greater than 40 inches for men
The waist circumference of a 55- year-old person is 40 inches. The person has more visceral fat than lower body fat. Which of the following are likely to be true about the person?
he or she is at an increased risk for type 2 diabetes or atherosclerosis
Which two of the following categories are considered categories of physical fitness?
health-related fitness, skill-related fitness
A body weight at which you feel good and physically function at a high level of well-being is known as a(n) __________ weight
healthy
When muscles need more oxygen, ______ rate and stroke volume must increase to deliver more blood
heart
The _____________ is simply the difference between the resting heart rate and the maximal heart rate
heart rate reserve
Name the components of the cardiorespiratory system that work together to deliver oxygen and remove carbon dioxide from the body
heart, lungs, blood vessels
Generally, sudden death of young athletes are attributed to which cause(s)?
heat stress; drug use; cardiac abnormalities
Identify the ways in which the different types of medicine to treat type 2 diabetes work
helping the beta cells of the pancreas make more insulin, slowing the absorption of glucose from the intestine, increasing the use of glucose and decreasing glucose production, stimulating insulation release from the pancreas
A person who plats in a competitive tennis league or plays games daily would have an activity level considered in the
high PA sphere
A persons potential for obesity is associated with all of the following except
high estrogen levels
Atherosclerosis develops due to
high glucose levels in the blood, causing fat levels to rise
People with eating disorders generally exhibit some of the following traits except
high self-esteem
Prolonged fatigue and extreme soreness often result from participating in a starter exercise program that focuses on
high-intensity exercise
An abnormally high level of blood glucose that is the hallmark of uncontrolled diabetes is known as ________
hyperglycemia
Keeping blood levels from getting too high, a condition known as ________, is the primary challenge in treating diabetes
hyperglycemia
Another term for low blood sugar is ________
hypoglycemia
Which of the following are symptoms of Type 1 diabetes?
increased thirst, increased urination, unexplained weight loss
Which of the following describe the A1c glucose test?
indicates the blood glucose level for the past 2-3 months; a level of 6.5 percent or higher indicated diabetes; no fasting required
Most exercise-related deaths in high school- and college-age athletes are attributed to which of the following?
inherited cardiac abnormalities
An exercise prescription is built on which of the following?
initial fitness level
The major cause of type 2 diabetes is the inability of the pancreas to produce enough__________
insulin
Type 2 diabetes is referred to as non-________ dependent diabetes
insulin
__________ is a hormone produced by the pancreas that helps move glucose from the blood into the cells
insulin
Which of the following occurs once the level of glucose in the blood stream returns to a baseline value within abut two hours after a meal?
insulin production decreases
If the body does not produce enough _______ to move _______ into the cells, diabetes could develop
insulin, glucose
According to the National Control Registry, long-term maintenance of weight loss is defined as ______
intentionally losing at least 10 percent of body weight and keeping it off for at least one year
Hospital treatment for ketoacidosis involves ________
intravenous administration of large amounts of fluids with electrolytes
Compared to the fasting plasma glucose (FPG) test for diabetes, the oral glucose tolerance test (OGTT) ____________
is more burdensome on patients
Clusters of cells located throughout the pancreas are known as
islets of Langerhans
Identify a true statement about the impact of the increase in fitness facilities in the United States
it appears to have no impact on helping Americans reach or maintain a healthy weight
Identify a true statement about glucagon
it is a hormone that raises the level of glucose in the blood
Identify a true statement about peripheral neuropathy
it is caused due to high blood sugar and related metabolic factors
Identify a true statement about the National Physical Activity Plan
it provides a comprehensive set of initiatives and policies to increase physical activity across America, from large cities to small towns
Which of the following occurs once glucose is bound to hemoglobin A?
it remains there for the rest of the life of the red blood cell
Assessment of self-motivation can help determine the likelihood of continuing with an exercise program. What will make a person more likely to stop an exercise?
it requires too much effort
The goal of diabetes treatment is to _________
keep blood glucose levels within the normal range as much as possible
When the body burns too much fat too quickly, _________ will accumulate in the bloodstream, making the body too acidic and upsetting normal chemical balance and leading to ketoacidosis.
ketones
Complications from kidney failure due to diabetes may lead to the need for
kidney dialysis; a kidney transplant
Following the research of George Brooks, scientists now recognize that ________ plays a role in linking the aerobic and anaerobic pathways
lactic acid
George Brooks led the way for further understanding of _______ through his research showing the body can efficiently use it as a source of fuel
lactic acid
In the early 1900s, when researchers electrically stimulated the muscle fibers of a frog, they found that as the muscle fatigued it would accumulate large amounts of _________
lactic acid
An effect of insulin deficiency, insulin resistance, or a combination of the two is that it __________
leads to the impairment of the glucose-insulin synergy
Exercises that focus on musculoskeletal fitness demand ________ exercises that require the majority of the body to be engaged at one time
less aerobic capacity from the cardiorespiratory system than
A finding of the Diabetes Prevention Program was that ________
lifestyle intervention and oral medication treatments were effective in preventing diabetes
Unsaturated fats are ____ (liquid/solid) at room temperature
liquid
Cholesterol is produced in the body by the ________
liver
Which of the following is considered a benefit of cardiorespiratory fitness?
lowers risk of dying prematurely
What is the main purpose of including flexibility exercises into a musculoskeletal training program?
maintains joint range of motion
According to the Mayo Clinic, a behavior-change strategy for achieving and maintaining a healthy weight is to _______
make a commitment and be specific about what one is willing to do
The aim of applying behavioral strategies to increase exercise adherence is to ______
make it difficult to not exercise
The purpose of the Dietary Guidelines is to help Americans choose diets that
meet nutrient requirements; promote health; reduce risk of chronic disease
The _______ syndrome is a cluster of interrelated metabolic and cardiovascular factors that directly appear to promote type 2 diabetes
metabolic
The ________ syndrome is a cluster of interrelated metabolic and cardiovascular risk factors that appear to directly promote type 2 diabetes and atherosclerosis
metabolic
Which of the following carbohydrates should be selected for teh best nutritional value?
milk and banana
the actual size of aerobic metabolism where food is converted to usable energy in the presence of oxygen in the cell structure known as the ________
mitochondrion
A man with 18% body fat is considered to be
moderate
Activities that require 50-59 percent of one's aerobic capacity are of ___________ intensity
moderate
Which of the following statements is true?
more than half of all lower limb amputations in the United States occur in diabetics
Adenosine triphosphate (ATP) is stored in the ______
muscles
The ability of a muscle to sustain a submaximal force or repeatedly lift a relative weight is called
muscular endurance
in 60-70 percent of people with diabetes, high blood sugar and related metabolic factors lead to __________ damage
nerve
Carl is diagnosed with diabetes. To prevent or minimize diabetes-related complications, he should undergo regular medical exams the include careful screening for conditions such as _______
nerve damage
Another term for nerve damage that occurs with diabetes is
neuropathy
Fasting is defined as
no caloric intake for 8 hours
Most communities offer several health/fitness club options. The YMCA and YWCA are examples of
not-for-profit health centers
Which of the following are good sources of protein?
nuts; poultry; legumes
It is estimated that 80-90 percent of people with type 2 diabetes are
obese
The storage of excessive amounts of fat that increase a person's risk for multiple chronic diseases is called
obesity
Energy supplied from stored ATP generally provides energy for how long?
only a few seconds
Which of the following combine to form the primary cause of diabetes according to researchers?
overeating, reduced amount of exercise
Repeated exposure over time to progressively greater amounts of exercise results in enhanced capacities and efficiencies in cardiorespuratory and musculoskeletal functions and improved fitness. This statement illustrates the principle of ________
overload
Structural and functional adaptions made by the lungs, heart, muscle, and connective tissue are due to progressively greater amounts of exercise over a period of time. These adaptations are due in part to which principle of training?
overload
Carbon dioxide is produced during activity. The veins carry the carbon dioxide-rich blood back through the heart to the lungs where it is exchanged for _____
oxygen
Cardiac output is directly proportional to _______ transport
oxygen
One of the most important changes the body makes with aerobic exercise is the improved delivery of _______ to the muscles
oxygen
When taking the heart rate at the radial artery you use two fingers. Which location is the best place to take the radial pulse?
palm side of the wrist
In type 2 diabetes, initially the ________ compensates by producing more insulin than normally
pancreas
The _____, sandwiched between the stomach and the spine, is an oblong gland about the size and shape of a flattened banana.
pancreas
The ______ is a gland that makes hormones and enzymes essential for the body's digestion and use of food
pancreas
An instructor at the gym who can help familiarize a person with the equipment and demonstrate proper technique is called a ________
personal trainer
Movement produced by muscle contraction that increases energy expenditure above a resting level is
physical activity
Which of the following is the condition in which energy intake is consistently higher than energy expenditure?
positive energy balance
A condition that causes blood glucose levels to be higher than normal but not high enough for a diagnosis of diabetes is termed _______
pre-diabetes
The diabetic must accept and comply with a management and treatment plan that includes
psychosocial issues; medical issues; lifestyle issues
An insulin _______ is a small computerized device about the size of a cell phone worn outside the body that provides continuous delivery of insulin through a small, soft tube
pump
When looking to purchase home exercise equipment one must consider which of the following?
quality, space, goals
Which of the following diabetes tests can be taken any time of day regardless of when the last meal was eaten?
random plasma glucose test
The purpose of the Dietary Guidelines is to help Americans choose diets that
reduce risk of chronic disease; promote health; meet nutrient requirements
A true statement about visceral fat is that it ___________
refers to the upper body fat
Which two factors regulate the glucose needs of the body?
release of insulin; release of glucagon
1RM is associated with muscular strength, the most weight a person can lift one time, RM stands for which of the following?
repetition maximum
Which of the following are part of a treatment method for type 1 diabetes?
requirement for blood glucose measurement several times a day; requirement for multiple insulin injection in a day
An inability to effectively use the insulin produced by the body is referred to as insulin ________
resistance
To see a significant increase in muscle size one must participate in
resistance training, weight training
Damage to the retina is called ______
retinopathy
When a person stops training, the body returns to its pre-training level. Which principle of exercise does this describe?
reversibility
The four principles of training include which of the following?
reversibility; overload; specificity; individual differences
Diseases of inactivity, such as osteoporosis and heart disease, can begin to take effect as early as which decades of life?
second and third
Physical demands of modern-day life are dramatically less compared with those of a few generations ago and are associated with the resulting _______ lifestyle of today
sedentary
Which of the following is a reason for a decline in physical activity for the majority of college students?
sedentary patterns
Diabetes is the ___ leading cause of death in the US
seventh
Which of the following are likely to be seen in people with diabetes due to poor circulation and nerve damage?
skin breakdown, infections of the feet and legs
Vitamins and minerals are found in _____ quantities in our foods
small
The American Association of Diabetes Educators is a multidisciplinary professional organization that ensures __________
the delivery of quality self-management training to diabetic patients
Concerns over dietary supplements exist because
the government does not evaluate the supplements before they are released; advertising may not be truthful
The _______ effect of food is the energy expenditure component associated with digestion
thermic
Whole wheat pasta typically has as much as ______ times the amount of fiber as regular pasta
three
A person chooses to walk for exercise five days of the week. Which of the following are ways to meet the guideline?
three 10-minute walks; two 15-minute walks
A standard fitness test such as ________ can help beginners assess their initial cardiorespiratory fitness level
timing a 1-mile walk, timing a 1.5-mile run
Which of the following is not a function of fiber in the diet?
tissue growth and repair
What are the primary goals in treating metabolic syndrome?
to reduce the risk of type 2 diabetes in people who do not have the disease, to reduce risk for atherosclerosis
Which of the following contribute to obesity?
too little exercise; overeating; plentiful choices of processed food; eating patterns HIGH in saturated fats and sodium
Ninety percent of all cases of diabetes are
type 2
Which type of diabetes is largely a preventable disease?
type 2
Which type of diabetes usually develops in people older than 40 and becomes common with age?
type 2 diabetes
Identify the ways in which resistance can be applied to the muscles
using traditional iron weights; using muscle- and movement-specific equipment with pneumatic, hydraulic, and computer-controlled resistance; using calisthenics
Running is considered a _______-intensity activity
vigorous
Which of the following are micronutrients?
vitamins; minerals
An individual with a high BMI should also measure his/her ______ circumference
waist
Based on the criteria that was adopted in 2009 to define metabolic syndrome, what are the common clinical measurements of metabolic syndrome?
waist circumference and triglycerides; High-ensity lipoprotein (HDL) cholesterol; blood pressure; fasting blood glucose
A simple way to decrease calories is to replace sweetened beverages with ______
water
Balancing energy intake with energy expenditure is fundamental for a body to maintain a healthy _______
weight
Which of these are indicators of an individual's hydration status?
weight; thirst
Having encouraging friends, knowledgeable instruction, and enjoyable activities
will motivate someone to choose exercise over other options
