personal health module 3

Why are whole grains preferred over refined carbohydrates?

Whole grains provide more nutrients and whole grains make you feel full longer

Body dysmorphic disorder is characterized by an obsession with

a defect in appearance, whether real or imagined

A fully grown adult with a body mass index that is 18.5 to 24.9 would probably be considered

a healthy weight

which of the following are true about gaining muscle tissue?

a reasonable goal is a weight gain of a half pound or a pound per week you must consume additional calories to support the formation of new muscle

though not as severe as full-blown eating disorders, such as anorexia or bulimia, disorders eating behaviors affect the quality of life because they are

abnormal eating patterns

a longer lifespan and improved functioning of most systems in the body are all physical benefits a person can attain form physical

activity

eating disorders among females are most likely to develop in

adolescence

cardiorespiratory fitness is important because it

allows the blood to carry oxygen and nutrients to the body

as the rate of obesity has risen in the US, the rate of diabetes has

also risen

which of the following is not a factor associated with good health

an extremely low body weight

anorexia nervosa is an eating disorder that is marked by

an obsession with food

weight loss aids are not regulated as highly as medications because weight loss aids

are marketed as dietary supplements

in general, unhealthy foods

are more readily available are less expensive

to improve your cardiorespiratory function, experts recommend that you exercise

at least twice a week

Which of the following is not a component of the female athlete triad?

athletic anxiety patterns, a complex of performance anxiety-related behaviors

the rate at which the body uses energy to maintain basic life functions is known as

basal metabolic rate

muscle dysmorphia is also referred to as

bigorexia

unlike bulimia, _______ eating is an eating disorder that does not involve vomiting or purging

binge

for which of the following groups is overeaters anonymous generally best suited

binge eaters person with emotional issues related to weight

the eating disorder bulimia nervosa is characterized by

binging on food purging one's stomach

the treatment for exercise disorders is similar to that of ________ disorders

eating

healthier lifestyle

eating a balanced diet moderate-intensity physical exercise every week

which of the following are criteria for binge-eating disorder

eating alone to hide an episode of binge eating from others

people with exercise disorders also often have

eating disorders

Which of the following are among the eight foods that are responsible for 90% of food allergies?

eggs tree nuts milk

which of the following ancient cultures used naval piercing as a sign of royalty?

egyptians

which of the following are leading causes of anorexia-related death

electrolyte imbalance cardiac arrest suicide

the relationship of the intake calories to the consumption of calories through metabolism and movement is called

energy balance

If your body takes in fewer calories than your body uses, this situation is known as

negative energy balance

programs that combine which of the following are likely to produce sustainable changing in treating obesity

nutrition education exercise education lifestyle modification

to gain weight, you should eat energy-dense foods, such as

nuts fish

Body weight that greatly exceeds the recommended guidelines as indicated by a BMI of 30 is defined as

obesity

which of the following conditions is typically associated with bing-eating disorder

obesity

when a partner applies pressure to your muscles to produce a stretch, you are participating in _______ stretching

passive

What is the average daily amount of any one nutrient an individual needs to protect against nutritional deficiency?

recommended dietary allowance (RDA)

which of the following are social, emotional, or psychological effects of being physically active ?

reduced anxiety reduced stress

which of the following are two types of carbohydrates

sugar and starches

adrenaline is an appetite

suppressant

the three medical strategies to treat obesity are diet drugs, very-low-calorie diets, and

surgical procedures

pilates is a popular set of exercises that are designed to strengthen the

core

Healthy weight loss is losing _____ pounds per week

1 to 2

men account for _____% of all eating disorders

10

people who wish to control their weight by walking should plan to walk _____ each day

10,000

because a pound of body fat stores about this many calories, you will need to decrease your total calorie intake for the week by this same of calories to lose one pound of weight

3,500

at which point during a person's life does weight often start to decrease

60 years and older

with treatment about ______% of people are able to achieve a full or partial recovery from anorexia or bulimia

80

to translate DRIs and DGAs into healthy food choices, an individual should follow recommendations from MyPlate, a service of the US

Department fo Agriculture (USDA)

frequency, intensity, time, and type are together known as this principle

FITT

Fats in the diet do which of the following?

Help in the absorption of fat-soluble vitamins and add flavor and texture to food

Which statement is true regarding phytonutraceuticals?

The FDA has not allowed foods containing phytochemical to be marketed as disease preventatives.

which of the following are included in the health-related fitness components

body composition muscular strength cardiorespiratory fitness

the four fat soluble vitamins can be stored in which of the following?

body fat the liver

the female athlete triad often overlaps with what other conditions?

bulimia anorexia

which of the following conditions are overuse injuries of the soft tissue

bursitis tendinitis

disordered eating behaviors often involve the severe restriction of

calories

one important consideration with very-low calorie diets is that they

can make it hard to maintain long term weight loss

Fad diets follow the pattern of altering which components

carbohydrates fat protein

six classes of essential nutrients

carbohydrates, fats, proteins, vitamins, minerals, water

Using the body's large muscles is a good way to exercise this system in the body

cardiorespiratory

Fat carried in the waist, or abdomen, is called _____ obesity

central

men's magazines publish more advertisements and articles about

changing body shape

Examples of electrolytes

chloride and sodium

which of the following are recommendations for developing your own cardiorespiratory training program?

choose activities that are compatible with your daily schedule start out slowly select activities you enjoy

to measure their abdominal fat, people can measure the

circumference of their waists

the proportion of fat and fat-free mass in the body is known as body

composition

people with bulimia nervosa typically

consume Huge amounts of food at one sitting use inappropriate methods to remove calories

in an episode of binge eating, a person with bulimia nervosa would be likely to

consume a very large amount of food feel a sense of lacking control feel that he or she cannot stop eating

functional strength training is another name for

core-strength training

critics of genetic modification argue that such modifications

could destroy natural ecosystems

body image is strongly influenced by

culture

which of the following are benefits of muscular fitness

decreased anxiety better bone density

people who do not consume enough essential nutrients are likely to

develop nutritional deficiency diseases

excess body fat is linked to

diabetes obesity

the health effects of binge-eating disorder can include which of the following

diabetes high blood pressure osteoarthritis

symptoms of food borne illness include

diarrhea fever

The DASH Eating Plan was developed by the National Heart, Lung, and Blood Institute. What does the DASH acronym stand for?

dietary approaches to stop hypertension

If you are having trouble eliminating waste from your bowels, you should consider incorporating more _______ in your diet.

dietary fibers

what is the set of recommendations designed to promote optimal health and prevent both nutritional deficiencies and chronic diseases like cancer and cardiovascular disease?

dietary reference intakes (DRIs)

Water assists the body in which of the following functions?

digestion waste-product removal absorption of nutrients

people should avoid mixing energy drinks with alcohol because the mixture

disguises the effects of the alcohol and makes drinkers feel sober

this type of amino acids cannot be produced by the body; they must be obtained through foods

essential

the food and nutrition board's AMDR measurement describes the levels of

essential nutrients a person should not exceed

in the female athlete triad, malnutrition brought on by unhealthy eating patterns and excessive exercise leads to decreased production of the hormone

estrogen

a structured, planned physical activity that is done to improve fitness is called

exercise

if people have muscle dysmorphia, they are likely to

exercise excessively

Worldwide, rates of obesity are very similar between countries

false

non-digestible plant carbohydrate is called

fiber

unlike medications and other edible items, weight loss aids are not regulated by this government agency

food and drug administration

What is the term for unstable molecules in the body that can damage cell structures and DNA?

free radicals

Which is the term for natural or synthetic fiber that has been added to increase the healthful effects of the food?

functional fiber

what is the term for natural or synthetic fiber that has been added to increase the healthful effects of the food?

functional fiber

which of the following statements regarding surgical options for weight loss are true

gastric surgery should not be used as a first-line approach to obesity typical weight loss after surgery is greater than weight loss with medication

a tendency toward eating disorders can be caused by which of the following types of factors

genetic cultural

adding, deleting, or reorganizing an organism's genes in order to change that organism's protein production is part of a process to create which kinds of organisms?

genetically modified

Those suffering form cellac disease suffer an immune reaction when they eat

gluten

if both of your parents are obese, you have a

greater likelihood of being obese

developing muscular strength requires exercising at an ______ intensity for a shorter duration of time

higher

adrenaline and cortisol are two types of

hormones

which of the following types of fats have a tendency to increase blood levels of LDLs and triglycerides

saturated

allergic reactions occur because of an overreaction by the body's

immune system

Omega-3 fatty acids can assist in which of the following

improving arterial health lowering triglyceride levels protecting against autoimmune diseases

binge-eating disorder differs from bulimia primarily because it does not involve

inappropriate methods of calorie reduction

exercise is especially beneficial for people with disabilities since immobility or inactivity may

increase the risk for secondary health problems aggravate the original disability

the amount of energy needed to raise the temperature of 1 kilogram of water by one degree centigrade is known as a

kilocalorie

food energy is measured in

kilocalories

some common barriers to establishing an active lifestyle include

limited time to exercise inconvenience of exercise

key nutritional guidelines for Americans include

limiting intake of saturated and trans fats reducing calorie intake

which of the following are physical, as opposed to cognitive benefits of exercise

longer lifespan stronger immune system

Obesity levels have increased for children in

lower-income households

once you have achieved a satisfactory level of cardiorespiratory fitness, continuing the same level of workout would

maintain your current fitness level

One way that organic farming is beneficial to the environment is that it

maintains biodiversity of crops

the first step in treatment of severe eating disorders is to

medically stabilize the patient's weight

when our bodies transform food into nutrients and wastes, we say this food has been chemically

metabolized

Which of the following refers to the type of minerals do we need fewer than 100 milligrams daily?

microminerals

MyPlate promotes which of the following in comparison to current general eating patterns in the US?

more consumption of legumes more consumption fo vegetables and fruits less consumption of added sugars

muscle dysmorphia may be related to this disorder, which is marked by recurring thoughts that people cannot get out of their heads

obsessive-compulsive

How can an individual make healthier choices at fast-food restaurants?

oder water or low-fat milk instead of soda

food retailers are often reluctant to build supermarkets in low-income areas because they feel that the areas

often feature high crime rates do not have a demand for their stores

where do women in there 30s and 40- before the onset of menopause- tend to accumulate fat?

on the hips and thighs

which of the following are good sources of hydration

oranges apples

during an intense workout, a feeling of pain or pressure in the left arm or shoulder could be a sign of

overexertion

the target heart rate zone is the range of exercise intensity that allows you to stress your cardiorespiratory system for optimal benefit without

overloading the system

among American adults, around 33% meet the criteria for

overweight

when buying supplements, consumers should look for research that is

peer-reviewed in mainstream publications

characteristics or thought patterns that are associated with eating disorders include

perfectionism

What is the term for substances that are naturally produced by plants?

phytochemicals

Substances that are extracted from fruits and vegetables that are used in supplements and that may assist in the prevention of cancer, dementia, and other diseases are known as

phytonutraceuticals

bulimia-related death is associated in particular with a lack of

potassium

Which of the following are sources of complete protein?

poultry and fish

The body uses which of the following to build and maintain muscles and other body tissues?

protein

which of the following are typically performed in the second phase of treatment for an eating disorder

psychotherapy behavioral relearning and modification nutritional rehabilitation and education

people frequently want their tattoos removed because they

receive criticism from others

fad diets typically label products as "good" or "bad," and they often typically

require the elimination of one of the basic food groups prescribe foods that allegedly burn fat

strategies for preventing overheating in extreme heat include which of the following

resting in a cool environment skin wetting

which of the following is a criterion that indicates that a person can be considered to have recovered from anorexia or bulimia

restoration to within 15% of recommended weight

types of aerobic exercises that require sustained intensity with little variability in heart rate response include

rowing running

people who go through an entire day without engaging in any significant physical activity are said to have an _____ lifestyle

sedentary

people with eating disorders may refuse to seek treatment because to do so would challenge their

sense of control over their lives

which of the following are key characteristics of eating disorders

severe disturbance in eating behaviors a distorted body image

obesity affects lifespans by

shortening them making them less healthy

in persons with celiac diseases, over time the reaction of the immune system to gluten causes inflammatory damage to the

small intestine

much of the sugar that is consumed by Americans come from

soft drinks

Phytoestrogens can be found in which of the following foods?

soybeans and cabbage

an overactive thyroid gland can cause a person to lose weight because it

speeds up a person's metabolism

complex carbohydrates that are found in many plant foods are

starches

identifying environmental cues associated with unhealthy eating habits and being aware of when, where, and why you are eating are examples of which behavior management tool

stimulus control

Which of the following is a major role of fats?

storing energy

which of they following types of exercise has the primary purpose of ensuring a healthy range of motion?

stretching

in addition to the types of exercise that you perform, what other factor about exercise is important

the amount of exercise that you perform

MyPlate reminds American about maintaining balanced diets by using an illustration that features

the five food groups

which of the following statements regarding the thyroid gland are correct

the thyroid gland is located in the neck the thyroid glad produces a hormone that is involved in metabolism

What do the letters in FITT represent?

the types and duration of exercise you do how often and how intensely you exercise

an estimate of the amount of energy required to process the food an individual eats is known as the

thermic effect of food

Which of the following are true regarding probiotics?

they can be found in various foods, including yogurt they are available in a variety fo forms, including pills and powders they are believed to treat various issues, including diarrhea

what are reasons weight loss drugs are not recommended for anyone who is obese

they can have side effects they require medical supervision

Which fo the following are functions of vitamins?

they help maintain components of the immune, nervous, and skeletal systems they serve as catalysts for releasing energy from carbohydrates they aid chemical reactions in the body

in which of the following ways do hormones play a role in appetite and energy expenditure

they monitor stomach fullness They adjust metabolic rate they act in the brain to signal when to finish eating

which of the following are training guidelines that novices should follow when beginning a strength training program

they should do 2-3 full-body workouts per week they should do 8-12 repetitions per set

what could happen if people have too little body fat?

they would not be able to produce hormones

the best way to avoid salmonella is to

thoroughly cook foods

In the FITT principle, one T stands for type and the other strands for

time, or how long you should exercise

the defects that a person with body dysmorphic disorder see in his or her body are likely

to be imaginary

what are the two reasons why the ACSM stresses the importance of physical activity for people with disabilities

to counteract the detrimental effects of sedentary behavior or bed rest to maintain optimal functioning of body organs or systems

Which of the following are included on the nutrition facts panel of a food label?

total calories servings provided serving size

What is the term for the combined amount of dietary fiber and functional fiber in a food?

total fiber

The ACSM recommends that you do stretching exercising at least ______ days a week

two to three

to keep from gaining weight, people should try

use as much energy as they consume

cross training is a type of training that

uses several types of training to reach one specific fitness goal

which of the following are types of exercises are designed for strength training?

using exercise resistance machines using free weights

according to the American college of sports medicine (ACSM), a recommended amount of exercise is 20 to 25 minutes of_________ exercise on 3 or more days a week.

vigorous

Organic (carbon-containing) substances that are needed by the body in small amounts are known as

vitamins

which of the following are micronutrients

vitamins minerals

two current classes of prescription weight loss drugs

weight loss drugs that act in the brain and those that act in the body

eating disorder are most common in these countries

western industrialized

what is the relationship between restrictive diets and weight loss

when people leave restrictive diets, they tend to gain weight

excess body fat leads to the heart and lungs to

work harder due to excess body weight

which of the following leads to flexibility

yoga

which of the following are true about getting more fit and experiencing progress in your training?

you need to increase activity workload from time to time it takes older people longer to achieve progress and adapt to a workload

When applying the trans theoretical model to exercise, which of the following should you take into consideration in making goals

you should set goals that are based on the benefits of the activity rather than trying to please someone