PHED 1164 FINAL EXAM Study Guide

Safe sun exposure involves a maximum of

20 minutes per day between the hours of 10:00 AM and 4:00 PM.

The daily recommended fiber intake for females is

25 grams

One pound of fat represents

3,500 Calories.

The fat content percentage for a food that contains: 10 g carb; 4 g fat; 6 g protein with a total caloric content of 100 calories is

36%

The daily recommended fiber intake for males is

38 grams.

When computing the caloric content of food and the percentage of fat contained in food, one must remember Carbs Fat Protein

4 cal/g 9 cal/g 4 cal/g

Water is

75-80% of total body weight, contained in almost all foods, involved in rebuilding cells, and the most important nutrient.

Proteins are composed of 20 amino acids, of which

9 are essential amino acids and 11 are non-essential amino acids.

SIX nutrients of foods:

CARBOHYDRATE, PROTEIN, FATS, MINERALS, VITAMINS, WATER

a type of complex carbohydrate that is not easily digested.

Fiber

Know 3 relaxation techniques described in the text.

Which appeals to you to use

The best weight control program includes

a long-term commitment to eating a balanced diet and exercising.

The best way to prevent STI is

abstinence or a mutually monogamous relationship.

Phytochemicals

are found in fruits and vegetables, fight cancer, protect plants from damage from sunlight, and include carotenoids and polyphenols.

A true protein is used to

build and repair body tissues.

Antioxidants can help prevent

cancer

The most effective exercise combination is

cardio (aerobic) and weight training.

If a stressor cannot be removed, the next best coping strategy to reduce distress is to

change the perception of the stressor.

STI's (sexually transmitted infections) are

diseases spread through sexual contact.

Body weight is lost fastest when using

exercise and a low-fat weight loss plan.

The combination of aerobic exercise and weight training effects | __________ while increasing ______________________ to burn more total calories and to raise BMR for a longer period of time than by aerobic exercise alone (i.e. 48 hours vs. 90 minutes).

fat levels; the amount of muscle tissue in the body

Vitamins are classified into

fat soluble and water soluble vitamins.

Soluble fiber binds

fats for excretion.

Some side effects of a low-carb diet include

feelings of weakness, nausea, constipation, irritability, lightheadedness, and fatigue.

Use of a low-carbohydrate

high protein diet can promote the use of lean tissue of the body as an energy source while limiting the intake of essential nutrients for the body, promote the consumption of unwanted dietary fat via the additional meat sources, loss of vitamin B, calcium, and potassium.

Carcinoma in situ is a critical turning point for cancer because it

is when the mass contains about 1 million cells and angiogenesis occurs.

Soy products are considered healthy because they contain

isoflavones.

Ways to change Type A personality include

learning to treasure unplanned surprises when stress levels reach mental, emotional and physiological limits diseases may develop.

the movement of cancer is called

metastasis.

The RDA is the dietary reference intake that is estimated to supply the known

nutrient needs of nearly all healthy people in the US.

The American Social Health Association states that 50 percent of all Americans will acquire at least

one STD in their lifetime

By using a low-carb diet you have an increased risk for __________________ diseases

osteoporosis and cancer

Unsaturated fats in the diet come from

plant sources.

Saturated fats are solid at

room temperature.

The most dangerous fat to one's health is

saturated fat.

Aerobic exercise lowers the _____________ while _________ raises one's basal metabolic rate (BMR) to cause the body to burn more calories at rest.

set point for fat content; weight training

The mechanism which seems to regulate how much a person weighs is known as a

set point.

Compared to low-intensity exercise, high-intensity exercise burns more

total calories per workout.

A Body Mass Index of 18 is considered

underweight.

Fats carry

vitamins A, D, E, and K throughout the body.

Probiotics are found in

yogurt.

The minimum number of calories needed in a day is approximately

1500 for men and 1200 for women.

What is the percentage of fat and muscle loss: Near Fasting Moderate diet Diet and Excersize

50%; 50% 75%; 25% 98-100%; 0-2%

The recommended percentages for the consumption of foods include: Carbs Fat Protein Breakfast Lunch Dinner

55-60% carbohydrates, LESS THAN 30% fat approximately 12-15% protein 25% of calories eaten at breakfast 50% of calories eaten at lunch 25% of the calories eaten at dinner

For successful weight loss, aerobic exercise should last at least

60 minutes per session.

A study showed that after weight loss due to exercise, most people need to continue exercising ________ each day to maintain the weight loss.

60-90 minutes

Very low-calorie diets usually reduce

BMR.

Greater risk for disease has been found for

Type A individuals.

The four antioxidants:

VITAMIN A, VITAMIN C, VITAMIN E, SELENIUM

Created in the body by exposure to sunlight, ________ fights against the development of breast, colon and prostate cancer.

Vitamin D