Chapter 10-13
True or false: The primary goal of the beauty and fitness industry is to make you feel satisfied with your appearance.
False, These industries promote dissatisfaction so you will continue to buy their products.
Which of the following statements about genetic factors in obesity is TRUE?
Genetic factors influence body fat distribution.
Which of the following are recommendations of the Dietary Guidelines for Americans?
Get nutrients from foods instead of dietary supplements. Stay within daily energy requirements. Consume less solid fats.
Diabetes is associated with increase rates of
Hypertension
Which of the following statements is true about hypertension treatment?
Hypertension can be controlled.
How does fat increase?
If more calories are consumed than are expended through metabolism and exercise, then fat increases.
Which statements about resistance exercise are true?
It is also known as strength training. It is designed to build muscular strength and endurance.
Which of the following statements about anorexia nervosa is true?
It is characterized by self-starvation.
What is the first step you should take to begin to manage your time and wellness lifestyle?
Keep a record of how you currently spend your time.
Which of the following statements about metastasis is correct?
The term refers the spread of cancer cells from one part of the body to another.
What is the importance of flexibility exercises?
They are important for maintaining the normal range of motion in the major joints of the body.
Which of the following is NOT a function of fats?
They remove waste products.
Which one of the following is MOST closely associated with anorexia nervosa?
a belief that one is fat even when dangerously thin
Sudden cardiac death, also called cardiac arrest, is most often caused by an arrhythmia called
a fibrillation.
What are examples of physical activity?
a five-mile bike ride running a mile walking up a flight of stairs
What is remission?
a period during which a patient has no signs or symptoms of cancer
Which of the following does a commercial weight-loss program typically NOT provide?
a physician who conducts a medical evaluation before you begin
Which is a major risk factors for cardiovascular disease?
a sedentary life style
For a 30-year-old adult female, all the following measures indicate a healthy body composition EXCEPT
a waist circumference of 38 inches.
What are skill-related fitness components?
agility, coordination, balance, power, reaction time, speed
Which of the following foods are low in energy density?
air-popped popcorn fresh vegetables fresh fruits
What are the building blocks of proteins?
amino acids
Muscular strength is the
amount of force a muscle can produce with a single maximum effort.
Saturated fats are primarily found in
animal food sources and solid at room temperature.
The eating disorder characterized by a refusal to eat enough food to maintain a reasonable body weight is
anorexia nervosa.
Ovarian cancers
are relatively rare but have a high death rate.
PAD stands for peripheral __________ disease.
arterial or artereal
Which conditions result from plaque build-up?
arteries narrow blood clots accumulate blood flow is restricted
The two upper chambers of the heart in which blood collects before passing to the lower chambers are called
atria.
Which of the following foods are mostly oils?
avocados nuts olives
What are examples of strength training exercises?
bench press pull-ups squat
As a result of extensive research, which type of cancer has been linked to a gene mutation?
breast
The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high intensity is
cardiorespiratory endurance.
According to MyPlate, the dairy group includes which of the following foods?
cheese milk yogurt
Which of the following factors promote the production of free radicals?
cigarette smoke radiation exhaust fumes
Meat, fish, and poultry are considered sources of
complete protein
Protein sources that provide (in adequate amounts) all the amino acids that cannot be manufactured in the body are considered
complete.
Which of the following are less common forms of heart disease?
congenital heart defects mitral valve prolapse
For exercise sessions lasting less than 60-90 minutes, the best fluid replacement is
cool water
Felipe is primarily a runner but a couple days a week he uses an elliptical trainer and does plyometric exercises. This is an example of
cross-training
Studies indicate that an increased level of physical exercise is associated with a(n) ______ risk of developing certain cancers, such as those of the bladder, kidney, and liver.
decreased
Exercise tends to result in all of the following EXCEPT
decreased insulin sensitivity.
Lack of physical exercise can result in which of the following?
decreases resting metabolic rate reduced cardiovascular health
Which of the following is associated with obesity?
doubled mortality rates
Among the following treatment options for mild to moderate hypertension, which should be the LAST option tried, after the others have failed to produce an improvement?
drug therapy
Which of the following patterns of eating is recommended for weight management?
eating every three to four hours
Which are ways to increase the nutrient density of your diet?
eating fruit with breakfast eating a green salad with meals
A(n) _________________ is a blood clot that breaks off from its place of origin in a blood vessel and travels through the bloodstream. (Remember to type only one word.)
embolus
Cancer of the lining of the uterus is called _____ cancer.
endometrial
Resting metabolic rate is the
energy required to maintain vital body functions.
Which of the following is NOT a class of essential nutrients?
enzymes
Advanced prostate cancer may be treated by surgically removing the prostate gland, but this often results in which of the following?
erectile dysfunction incontinence
Which of the following are health risks of bulimia nervosa?
erosion of tooth enamel liver damage
All of the following are major risk factors in the development of diabetes, EXCEPT
excess physical activity.
Body mass index (BMI) measures body fat.
false
Individuals with diabetes benefit from a diet that is low in simple sugars and complex carbohydrates.
false
Compared to fruit juice, whole fruits often have more ______.
fiber
Leading sources of saturated fat in the American diet include all of the following EXCEPT
fish
Which of the following is a component of health-related fitness?
flexability
Congestive heart failure results from the heart's inability to pump blood. As a result,
fluid accumulates in the body.
Which of the following nutrients have been found to increase heart health?
folic acid, calcium
How many chambers does the heart contain?
four
Chris was jogging twice a week and then increased to three times a week. What did Chris increase?
frequency
What does the acronym FITT represent?
frequency, intensity, time, type
Which of the following are proper ways to use food?
fuel life's activities foster growth
According to MyPlate, which of the following influence recommended daily energy intake?
gender activity level age
To be certified as organic, foods must be produced and handled under strict guidelines that limit the use of
genetic engineering. pesticides nonorganic ingredients. antibiotics. hormones.
The liver and muscles store carbohydrates in the form of
glycogen.
Which of the following are richest in complex carbohydrates?
grains and legumes
______ muscle mass helps maintain a healthy body weight.
greater
The leading sources of saturated fat in the American diet include which of the following?
hamburgers, hot dogs, whole milk
People who are most successful with online weight loss programs tend to
have regular online contact.
An electrocardiogram (ECG or EKG) is a test to detect abnormalities by evaluating the electrical activity in the
heart
Target ---- ---- zone is the range of rates within which you should exercise to obtain cardiorespiratory benefits.
heart rate
Resting metabolic rate (RMR) is the energy required to maintain which of the following?
heart rate respiration blood pressure
An arrhythmia is a change in the normal pattern of the
heartbeat
Good muscle endurance in which muscles can reduce low back pain?
hips legs abdomen
Which of the following is a common allergic reaction to foods?
hives
The most common congenital heart defect in children is
holes in the walls that divide the chambers of the heart.
All of the following are among the common effects of a stroke EXCEPT
hormonal imbalances.
Clinical weight loss programs are typically located in a ______ setting.
hospital
Exercise intensity refers to
how hard you work.
Exercise time refers to
how long your exercise session is.
High blood pressure is also known as
hypertension
Chronically elevated pressure within the heart can cause
hypertrophy
Surgical treatment for endometrial cancer involves complete removal of the uterus, a procedure known as
hysterectomy
Moderate exercise can boost a person's ----- function, whereas excessive training can depress it.
immune
What are exercises that increase bone density?
impact exercises jumping rope strength training
What is not an effect of exercise on the respiratory system?
increase in a person's resting heart rate
What is not a long-term effect of exercise on the human body?
increased heart rate
Which of the following are possible risk factors for developing cardiovascular disease?
infectious agents high homocysteine levels
Mutated oncogenes or tumor suppressor genes are associated with an increased cancer risk. One way for a person to end up with such mutations is to ______ them.
inherit
In order to lose weight, you should
initiate an exercise program. make modest reductions in energy intake.
germ, endosperm, bran
inner, middle, outer
Which of the following is a symptom of metabolic syndrome?
insulin resistance
Food energy is measured in
kilocalories
Irene is a vegetarian who eats plant foods, dairy products, and eggs. This makes Irene a
lacto-ovo-vegetarian.
Vegetarians who eat no meat, poultry, or fish, but do eat eggs and dairy products, are called
lacto-ovo-vegetarians.
Steve eats only plant foods and dairy products. This makes Steve a
lacto-vegeterian
Being sedentary is associated with what?
large waist circumference unhealthy levels of glucose, insulin, and blood fats
Refined carbohydrates tend to be ______ than unrefined carbohydrates.
lower in fiber
A person taking statins has a lower risk of cardiovascular disease not only from lowered LDL levels but also
lower inflammatory response.
What are the potential health benefits of following the ACSM's recommendations for participation in moderate to vigorous aerobic activity?
lowering the risk of developing type 2 diabetes lowering the risk of stroke lowering the risk of high blood pressure
Cancers originating in the body's infection-fighting system are called
lymphomas
Which of the following are methods for determining body composition?
magnetic resonance imaging skinfold measurement bioelectrical impedance analysis
A technique called MRI uses powerful ______ to look inside the body and generate pictures of the heart and blood vessels.
magnets
The role of alpha-linolenic acid is to
maintain blood pressure
During the ______ phase, fitness is sustained over a period of time.
maintainence
Patients who have suffered a heart attack are more likely to have another one if they suffer from which of the following conditions?
major depressive disorder
One guideline for food safety is to
make sure counters and cutting boards are thoroughly cleaned.
------ is the process that changes food to energy and builds tissue.
metabolism
Endurance exercise improves the process that converts food to energy and builds tissues, otherwise known as
metabolism
What are examples of vigorous activity?
moving heavy furniture cycling up a steep hill running
Damage to the heart muscle because of lack of blood supply is called
myocardial infarction.
What is atherosclerosis?
narrowing of the arteries by deposits of fat, cholesterol, and other substances
To check the carotid pulse, which body part should you touch?
neck, "Carotid" refers specific to the artery in the neck.
It is possible to lose weight when you maintain a(n) ______ energy balance.
negative
Which disorders fall under the category of "other specified feeding or eating disorders"?
night eating syndrome purging disorder atypical anorexia nervosa
Can a supplement change a weak person into a strong person?
no, exercise creates strength
The best way to treat cancer would do minimal damage to
normal tissue
Which of the following are common symptoms of anorexia in women?
not menstruating dry skin cold intolerance
The patterns laid out by the Dietary Guidelines Advisory Committee all recommend that people should eat
nutrient dense
Which of the following is a good source of fiber?
oatmeal
is a serious degree of overweight that has a number of health risks.
obesity
Which symptoms can be caused by peripheral arterial disease (PAD)?
obstructed blood flow limited blood flow
Which of the following is NOT characteristic of melanoma?
occurs most commonly on the face
Which of the following is a source of monounsaturated fatty acids?
olive oil
As your body adapts to the exercises you do, you must exercise more to continue to experience fitness gains. The progressive increase in exercise is known as
overload
Who should consider getting an electrocardiogram before beginning an exercise routine?
people at risk for heart disease
What are benefits of including a cool-down period in your exercise session?
- Cooling down helps return your breathing and heart rate to normal. - Cooling down helps restore the body's circulation to a normal resting condition.
Which of the following statements about saturated fatty acids are true?
- Saturated fatty acids in are found naturally in animal products. - Saturated fatty acid are solid at room temperature.
Fats in the diet do which of the following?
- help in the absorption of fat-soluble vitamins - add flavor and texture to food
What are ways that exercise can improve body composition?
- increases muscle mass - decreases fat mass - increases daily calorie expenditure
How many grams of trans fat must a food contain for the amount to be listed on a product's Nutrition Facts label?
0.5
According to the Dietary Guidelines, women who consume alcohol should limit themselves to ______ drink(s) per day.
1
One serving of fruit consists of ______ cup fresh, canned, or frozen fruit.
1
If the air temperature is 90°F or above, purchased or prepared foods that are not shelf-stable should be refrigerated after
1 hour.
Annually, about how many U.S. deaths can be attributed to smoking?
1 in 5
About ______% of women with anorexia die from medical complications.
10
About how much of a person's daily energy is expended during food digestion?
10%
Phil is 60 years old. In weight training for general health, which of the following recommendations should he follow?
10-15 repetitions per exercise, light weight
Obesity diminishes a person's life expectancy by about ______ years.
10-20
The recommended daily intake of protein is ________ of total daily calories.
10-35 percent
Physical activity accounts for ______% of total daily expended energy.
20-30
Men with ______ body fat are considered obese.
25%
Which of the following weight loss goals is recommended for a 300-lb man?
30 pounds of weight loss over 7 months
Weight loss with appetite suppressants tends to level off after ______ on a medication.
4-6 months
The NHANES recommends weight loss surgery only for patients with a BMI of ______ or more.
40
The American Cancer Society recommends beginning annual mammograms to detect breast cancer for women with average risk at age
45.
A reasonable level of weight loss over 6 months for someone who is obese would be ______% of body weight.
5-10
Do not increase the volume of your exercise by more than ________ per week.
5-10 percent
For maximum strength gains, hold an isometric contraction maximally for
6 seconds.
Women with less than ______% body fat are considered underweight.
8-12
Fat provides ________ calories per gram.
9
Of the 20 common amino acids, how many are termed "essential"?
9
A product labeled as "organic" must contain ______ organic ingredients.
95%
Which of the following statements about gender and cardiovascular disease is true?
Estrogen may offer premenopausal women some protection against cardiovascular disease.
True or false: there is no standardization in dietary supplements?
False
An obesogenic environment promotes overconsumption of calories while discouraging what?
physical activity
What refers to any body movement carried out by the skeletal muscles and requiring energy?
physical activity
Which of the following protects against weight gain and helps increase lean body mass?
physical activity
The set of physical attributes that allow the body to respond or adapt to the demands and stress of physical effort is
physical fitness.
Which factors can cause elevated triglyceride levels?
physical inactivity cigarette smoking excessive alcohol intake
Naturally occurring substances found in plant foods that help prevent chronic diseases are
phytochemicals.
Exercise is a subset of physical activity that is
planned, structured, and repetitive.
Increasing intake of ________ can help lower blood pressure.
potassium
Which of the following are techniques to reduce the risk of hypertension by reducing sodium consumption?
preparing meals at home avoiding processed foods
Which of these foods is not a recommended source of potassium to reduce the risk of hypertension?
processed meals
Body composition refers to the
proportion of fat and fat-free mass in the body.
Saturated fat and trans fatty acids tend to
raise blood levels of "bad" cholesterol. increase the risk of heart disease
All three of the eating patterns that are highlighted by the Dietary Guidelines share an emphasis on all of the following EXCEPT
red meat.
A medicine can cause weight loss if it
reduces feelings of hunger. increases feelings of fullness.
Regular physical activity does which of the following?
reduces the risk of chronic disease improves health facilitates weight management
The body needs minerals for
releasing energy. regulation of body functions. growth and maintenance of body tissues.
The largest component of metabolism is
resting metabolic rate.
If a case of anorexia nervosa has neared a medical crisis, the first step in treatment is to
restore adequate body weight.
The training principle that refers to fitness improvements that are lost when demands on the body are lowered is called
reversability
One good source of omega-3 fatty acids is
salmon
What is the leading cause of foodborne hospitalization?
salmonella
The Dietary Guidelines recommend that individuals consume no more than 10% of calories per day from which of the following?
saturated fats, added sugar
Vegetarians who include milk and cheese products and small amounts of fish and poultry in their diets are called
semivegetarians
An eating disorder is a psychological condition that is characterized by which of the following?
severe disturbances in body image
Cholesterol is an important component of which parts of the body?
sex hormones the lungs cell membranes
The R-I-C-E principle is recommended for treating ---- tissue injuries, such as injuries of the muscles or joints.
soft
Saturated fatty acids are ______ at room temperature
solid
The type of fiber that dissolves in water or is broken down by bacteria in the large intestine is known as ______ fiber.
soluble
Which of the following is a major source of polyunsaturated fatty acids
soybean oil
What are guidelines for injury prevention?
stay in condition warm up thoroughly before exercise use proper equipment use proper body mechanics when lifting
A rare result of binge eating is rupture of the
stomach
Phytochemicals are
substances found in plant food sources that may help prevent chronic disease.
Fruit drinks, in contrast to natural fruit juices, usually have added ______.
sugar
Which of the following are among the most widely used additives to foods in the United States?
sugar Baking soda corn syrup
What is the primary treatment for colon and rectal cancer?
surgery
Which cancer has NOT been linked to tobacco use?
testicular
An individual considering using dietary supplements or drugs to enhance performance should understand that
the long-term effects of many supplements are unknown.
In a fitness training program, which phase is characterized by an increase in fitness level?
the progress phase
Food labels on processed foods in the United States must indicate
the serving size for the food.
What are reasons to apply heat to an injury?
to relax muscles to reduce pain to reduce stiffness
One by-product of hydrogenation is
trans fatty acids.
Low-density lipoproteins
transport cholesterol to organs. transport cholesterol to tissues. are deposited in artery walls when in excess.
Whole grain bread is more nutrient-dense than are most white breads.
true
True or false: Noncancerous tumors only pose a health threat if they physically interfere with essential bodily functions.
true, Noncancerous tumors are only dangerous if their physical presence interferes with body functions.
How often should adults do muscle strengthening activities?
two or more days a week
Which type of diabetes is associated with children or adolescents?
type 1 diabetes
Foods containing large amounts of monounsaturated and polyunsaturated fatty acids are
usually derived from plant sources.
What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?
vigorous
Which of the following is a fat-soluble vitamin?
vitamin A
You can calculate your BMI by dividing
your body weight by the square of your height.
Your body mass index (BMI) is calculated by dividing
your weight by the square of your height.
Which statements about the muscular strength of men and women are true?
- A larger portion of the total body mass of men is made of muscle. - Per unit of muscle tissue, lower-body strength of men and women is about the same.
People who store fat in their abdominal region have ______ obesity, giving them an apple-shaped form.
android
A blood-filled pocket bulging out from a weak spot in an artery wall is called a(n)
aneurysm.
Which of the following statements about vegetable oils that have been hydrogenated is TRUE?
They tend to be higher in saturated fat.
Which of the following statements about fluid balance during and after exercise is FALSE?
Thirst is a good indicator of how much you need to drink.
What are the nondigestible carbohydrates found in food from plants called?
dietary fiber
Which of the following is considered essential fat?
fat stored in various tissues and critical for normal body functioning
Fish belongs in which of the following nutrient categories? Select all that apply.
fats, vitamins, protein
Examples of trace minerals include
fluoride, copper, and zinc.
What is the best way to control body fat?
follow a balanced diet
Why is muscular endurance important?
helps people cope with daily physical demands improves sports performance
What are the benefits of developing muscular strength?
helps prevent leg pain helps keep skeleton in proper alignment helps prevent back pain
What helps reduce back pain?
increased muscle strength
Lean meats are a good source of phytochemicals.
true
The terms neoplasm and ______ refer to the same thing.
tumor
The best way to ensure consistency with an exercise program is to
keep a training journal.
Which of the following are sources of complex carbohydrates?
lentils rye yams
The hormone leptin is believed to
let the brain know the size of the body's fat stores.
What example best describes cardiorespiratory endurance?
molly runs five miles everyday
Clinical weight loss programs are typically designed for those who are severely
obese
All three of the Dietary Guidelines' healthy eating patterns recommend that people should consume less
red meat. solid fats.
Mohammed wants to minimize the risk of athletic injuries. Which of the following recommendations would NOT be appropriate?
return to his normal exercise program even if his injury is not fully healed
Cancers arising from connective and fibrous tissues such as bone, cartilage, or muscle are called
sarcomas.
Exercise frequency refers to
the number of times per week you exercise.
What is the original location of a cancer called?
the primary tumor
Which of the following is considered a psychosocial factor that contributes to obesity?
the use of food to lessen stress
When cancer cells enter the lymph or blood system,
they can form secondary tumors elsewhere.
What are the three common types of diabetes?
type 1, type 2, gestational
Sudden cardiac death most often occurs because of
ventricular fibrillation.
All of the following are good sources of soluble fiber EXCEPT
wheat bran.
Who should get a medical examination before participating in exercise?
women over 50 years of age men over 40 years of age
Which of the following statements about slow weight gain are true?
It refers to gaining one or two pounds per year. Slow weight gain is a major cause of overweight and obesity.
Static stretching exercises should be held for
10 to 30 seconds.
What is the recommended amount of carbohydrates the average person should consume each day?
130 grams
An adult would be diagnosed with hypertension beginning at what level of blood pressure or above?
130/80
According to the Physical Activity Guidelines for Americans, for adults who perform moderate-intensity aerobic physical activity how much exercise should they do to maintain general health?
150 minutes a week
Cancers arising from epithelial tissues such as skin and the lining of internal organs are called
carcinomas.
The key to getting into shape without injury is
consistency.
The test that measures the electrical activity of the heart is called a(n)
electrocardiogram.
Which symptoms of diabetes can damage the lining of the arteries?
elevated blood glucose levels elevated insulin levels
What is a good source for getting help when trying to learn an exercise technique?
exercise class
What type of exercise refers to the application of force with movement?
isotonic (dynamic) movement
Which of the following are examples of incomplete proteins?
nuts and legumes
What is a benefit of exercise that is particularly relevant for women?
protection against osteporosis
Grains belong in which of the following nutrient categories? Select all that apply.
protein, vitamins, and carbohydrates
Which of the following essential nutrients is most important in the formation of bones and muscles?
proteins
Which of the following is a simplified version of the recommended dietary allowances used on food labels?
Daily Values
Which of the following scenarios suggests a person has a body image disorder?
a bodybuilder who often skips work so he can train
Which of the following situations poses the greatest risk for health effects from mercury?
a pregnant woman eating two servings of canned albacore tuna a week
Which of the following characteristics should one look for in evaluating and selecting a diet book?
advocacy of a balanced approach to diet plus exercise
It is important to consult your doctor before taking supplements because large doses
can cause health problems.
Antioxidants
can help protect the body from damage caused by free radicals.
The small blood vessels that deliver blood to and pick blood up from tissues are
capillaries.
______ are essential nutrients the human body uses primarily for energy.
carbohydrates
Fruits belong in which of the following nutrient categories? Select all that apply.
carbohydrates and vitamins
Which practice is an emergency technique for treating a heart attack victim?
cardiopulmonary resuscitation
Endurance athletes and athletes in heavy training may benefit from increasing the amount of ______ in their diets to 60-70% of total daily energy intake.
complex carbohydrates
The arteries that branch from the aorta and provide oxygenated blood to the heart muscle itself are ________ arteries.
coronary
A heart attack occurs when what fails to deliver enough blood to the heart?
coronary arteries
Reported side effects of prescription appetite suppressants Belviq, Qsymia, Contrave, and Saxenda include all of the following EXCEPT
decreased heart rate.
What are the benefits associated with warming up?
decreases the chance of injury helps your body to move gradually from rest to exercise elevates muscle temperature
The process by which the foods you eat are broken down and absorbed is called
digestion.
According to the Dietary Guidelines, Americans should do all of the following EXCEPT
disregard cultural preferences when choosing foods.
Corn oil belong in which of the following nutrient categories? Select all that apply.
fats
Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.
greater; lower
People who store fat in the hips, buttocks, and thighs have ______ obesity, giving them a pear-shaped form.
gynoid
Application of muscular force without movement is called ________ exercise.
isometric
The wall sit, in which you maintain a seated position with your back against the wall for 10-30 seconds, is an example of ________ exercise.
isometric
What term refers to the application of force without movement?
isometric (static) exercise
Weight training with free weights represents which one of the following types of exercise?
isotonic
Whitney is a busy high schooler who wants to increase her level of physical activity. Which of the following activities would allow her to use her time most efficiently by burning the most calories?
jumping rope
Congenital heart defects, rheumatic heart disease, and heart valve disorders are
less common forms of heart disease.
The Dietary Guidelines recommend reducing added sugars to
less than 10% of calories per day.
What is the term for a cancer that originates in the bone marrow?
leukemia
Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine
level of fitness NOT: muscle strength, This would be affected by the size of muscle fibers but not also the heart's ability to pump blood
The Dietary Guidelines recommend which of the following?
limiting sugar, salt, and fat focusing on variety, nutrient density, and amount following a healthy eating pattern
Which of the following are strategies for lowering energy density in the diet?
limiting the serving size of butter and cheese
Foods containing large amounts of monounsaturated and polyunsaturated fatty acids are
liquid at room temperature. usually derived from plant sources.
Which cancers can be caused by tobacco smoke?
lung mouth throat
The most common cause of cancer death in the United States is
lung cancer.
Which organ is affected by pulmonary edema?
lungs
What is the best measure of cardiorespiratory capacity?
maximal oxygen consumption
Your target heart rate for cardiorespiratory endurance exercise is a range based on your
maximum heart rate.
Basal cell and squamous cell carcinomas
may be pearly nodules or red, scaly patches.
What is the easiest method for accurately determining the intensity of an endurance workout?
measuring heart rate
What are the primary treatments for people with BDD?
medication and therapy
Dietary concerns for athletes include
meeting their increased energy requirements. drinking enough fluids throughout the day. drinking enough fluids during practice.
The most dangerous form of skin cancer is
melanoma
What do the most effective online weight loss programs offer?
member-to-member support access to staff professionals
For women, hormonal changes during ______ can increase fat accumulation.
menopause puberty pregnancy
What is the type activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?
moderate-intensity aerobic activity
Bariatric surgical procedures to help the extremely obese lose weight involve
modifying the gastrointestinal tract to reduce food intake.
Canola, peanut, and olive oils are good sources of
monounsaturated fatty acids
What is the study of how genes and nutrients interact with each other and how genetic variations can cause individuals to respond differently to nutrients?
nutrigenomics
A vegan diet includes
nuts
Eggs belong in which of the following nutrient categories? Select all that apply.
protein and vitamins
Which of the following are ways in which smoking affects the cardiovascular system?
raises the risk of heart attack results in heart attacks that are more likely to be fatal increases the risk of stroke
Which of the following foods should people consume more often?
whole grains
In the dining hall you should build your meals around
whole grains and vegetables.
The people most at risk for developing skin cancer include all of the following EXCEPT those
with naturally dark skin.
Food labels contain uniform serving sizes. That means if you look at different brands of cereal, for example,
you can compare calories and fat content based on the serving amount.
If a product is at least 70% organic, what can it promote on its label?
"made with organic ingredients" label
Which of the following statements about food irradiation are true?
- It has been endorsed by such organizations as the American Medical Association and the World Health Organization. - Consumers are at least initially skeptical and resistant to irradiated foods.
Dietary Reference Intakes Dietary Guidelines for Americans MyPlate
- standards for nutrient intake designed to prevent nutritional deficiencies - guidelines designed to promote health through diet and physical activity - a food guidance system to help people apply the DGAs to their own diets.
People on a safe and effective weight loss program should plan to lose how many pounds per week?
0.5 to 2
Which of the following macronutrient distributions is consistent with the Acceptable Macronutrient Distribution Ranges set by the Food and Nutrition Board?
10 percent of daily calories as protein, 65 percent of daily calories as carbohydrate, 25 percent of daily calories as fat
Which item would be the best choice from a vending machine?
100% fruit juice
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
Moderate alcohol intake is no more than ________ drink(s) per day for women and ________ drink(s) per day for men.
1; 2
A person eating a 2,000-calorie diet should eat at least ______ cups of fruits each day.
2
About ______% of American men suffer from binge-eating disorder.
2
Type _______________ diabetes is strongly associated with obesity.
2
Most deaths from heart attacks occur within __________ of the onset of symptoms.
2 hours
The American College of Sports Medicine recommends a workout frequency of at least ________ per week to develop strength.
2 nonconsecutive days
How many days a week at minimum should you stretch?
2 or 3 days a week
For which level of caloric intake do the Daily Values represent appropriate levels of nutrients?
2,000 calories per day
The ideal amount of time for a cardiorespiratory training workout is
20-60 minutes
Food labels list nutrient content in the context of a daily diet of
2000 calories.
A Nutrition Facts label for a snack bar lists a total carbohydrate content of 16 g, total fat of 15 g, and total protein of 6 g. The total amount of energy it provides is approximately
220 calories.
The Dietary Guidelines recommend that the average adult consume no more than ______ of sodium per day.
2300 mg
How often and how long should a person participate in moderate cardiorespiratory endurance exercise?
3 to 5 days a week
To improve cardiorespiratory endurance during moderate-intensity activities such as walking or swimming, you should exercise for at least
30 minutes, five times per week.
The National Cholesterol Education Program recommends that all adults, beginning at age 20, have their lipoproteins measured at least once every
5 years.
When a person stops exercising, up to ------ % of fitness improvements are typically lost within two months.
50 %
Human body weight is composed of approximately ________ water.
50-60 percent
About ______% of all heart attack victims are age 65 or older.
70
According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?
75 minutes
The percentage of American adults who are considered morbidly obese is about ______%.
8
Sam is on a 2000-calorie daily diet. His diet should include 6 teaspoons of oil per day. For a 1-teaspoon serving he can have which of the following?
8 large olives
Essential fat comprises ______% of women's body weight
8-12
In a weight training program for general fitness, do ________ repetitions of each exercise.
8-12
Pathogens often responsible for foodborne illnesses include
Escherichia coli (E. coli). Clostridium perfringens. Salmonella bacteria.
Which statement about exercise and weight management is TRUE?
Exercise creates a higher quality of sleep.
Which of the following statements about the effects of exercise on psychological and emotional well-being is FALSE?
Exercise creates mood swings.
True or False: About 75% of American adults meet the Physical Activity Guidelines for Americans.
False, Just over half of American adults meet the guidelines.
True or false: Being obese in middle age does not significantly increase a person's cancer risk.
False, Obesity in middle age has been show to increase risk for many cancers.
True or false: Americans generally consume less than the amount of carbohydrates they need each day.
False, On average, Americans consume more than the 130 grams of carbohydrates needed per day.
True or false: Studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer.
False, Studies have shown that increased physical activity may lead to a reduced risk of cancer.
What are the characteristics of the android pattern of fat distribution?
Fat is stored in the upper body as visceral fat, which increases the risk of disease.
During the processing of whole grain to refined carbohydrates, which of the following occur?
Germ is removed. Bran is removed. Calories are retained.
Which of the following are the three healthy eating patterned highlighted in the Dietary Guidelines?
Healthy Mediterranean-Style Pattern Healthy Vegetarian Pattern Healthy U.S.-Style Pattern
What is the difference in results of a strength-training program when a person changes the intensity and time?
Heavy weight and low reps build strength, whereas light weight and high reps build endurance.Which of the following are steps in the R-I-C-E principle for treating injuries?
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.
Increased blood flow to the brain Increased blood flow to the skin Increased bone density Improved cognitive functioning Increased energy production in muscles Increased oxygen consumption Reduced risk of colds Reduced risk of heart disease
Immediate Immediate Long-term long-term immediate immediate long-term long-term
Anne bought a heart rate monitor and found that she was only exercising at 40 percent of her maximum heart rate, so she began exercising at 60 percent of her maximum heart rate. What did Anne increase?
Intensity
What are professional organizations that certify exercise instructors and personal trainers?
International Sports Science Association National Strength and Conditioning Association American College of Sports Medicine
Which of the following statements are true about the sources of vitamins?
Intestinal bacteria make vitamin K. the skins make vitamin D
Which of the following statements about taking aspirin is FALSE?
It can affect blood cholesterol levels.
Which of the following statements about the effects of exercise on metabolism and body composition is FALSE?
It can result in substantial weight gain due to increase in muscle mass.
Which of the following are reasons to reject a diet book?
It claims to have a "secret to success." It promises quick weight loss It relies on gimmicks.
How does exercise help reduce CVD risk?
It contributes to weight loss. It strengthens the heart muscle.
In which ways does exercise help reduce a person's risk for developing CVD?
It improves the condition of blood vessels. It helps decrease blood pressure. It increases HDL levels.
How does the Healthy Mediterranean-Style Pattern of diet differ from the Healthy U.S.-Style Pattern?
It includes more fruit and seafood.
Which of the following statements is true about Type 2 diabetes?
It is best prevented by eating a healthy diet and exercising.
Which of the following statements about alcohol is TRUE?
It is not an essential nutrient.
Which of the following statements about insulin resistance is TRUE?
It is often a precursor to type 2 diabetes.
Which of the following screenings is not recommended?
Mammography for a 35-year-old woman at average risk of breast cancer.
To apply the daily food intake patterns in the Dietary Guidelines for Americans, an individual should make use of
MyPlate
Which of the following is NOT part of the five overarching recommendations of the Dietary Guidelines for Americans?
Reduce sugar consumption and nutrient density.
Which of the following statements about refined grains is accurate?
Refined grains are less nutrient dense than whole grains.
Which of the following statements about the effects of improved cardiorespiratory fitness is FALSE?
Resting blood pressure increases.
Which of the following groups is most at risk for developing severe complications from foodborne illnesses?
Senior citizens
balance body composition Cardiorespiratory endurance coordination flexibility Muscular strength reaction time speed
Skill-related fitness Health-related fitness Health-related fitness Skill-related fitness Health-related fitness Health-related fitness Skill-related fitness Skill-related fitness
Which of the following statements about dietary fiber is TRUE?
Soluble fiber dissolves or swells in water while insoluble fiber does not.
Why is it important to consult a doctor before taking supplements?
Some vitamins and minerals are dangerous when taken in excess. Large doses of supplements may affect absorption of some minerals.
What should you do to your daily schedule in order to make time for more physical activity?
Subtract time from activities that take away from you getting more physical activity.
Fruit drinks, in contrast to natural fruit juices, usually have added ______.
Sugar
What do obesity and alcohol use have in common that increases breast cancer risk?
They increase estrogen levels in the blood.
The most common symptom associated with angina is
Tightness or pressure in the chest
The number of repetitions of a strength exercise is equivalent to which FITT principle?
Time
True or False: Lactose intolerance is a fairly common food intolerance.
True
True or false: According to the FDA, more than 1,000 substances are added to foods in the United States to maintain or improve nutritional quality, to help in processing and preparation, or to alter taste or appearance.
True
True or false: Some preservatives used by the food industry to prevent spoilage may actually decrease the cancer risks present in the foods to which they are added.
True, Recall that some of these compounds are antioxidants and may actually decrease any cancer-causing properties the food might have.
True or false: For people over 55, the incidence of strokes more than doubles in each successive decade.
True, The incidence of stroke more than doubles in each successive decade after age 55.
Avocados Bacon fat Cashews Doughnuts French fries Hamburger Olive oil Onion rings (fried) Palm oil Tofu Salmon Whole-milk cheese
Unsaturated fat Saturated fat Unsaturated fat Trans fat Trans fat Saturated fat Unsaturated fat Trans fat Saturated fat Unsaturated fat Unsaturated fat Saturated fat
Which of the following statements about gender and strength training is TRUE?
Women tend to reduce body fat as a result of strength training.
Which of the following is true of essential nutrients?
You must get them from food because your body is unable to make an adequate amount to meet your needs.
When a coronary artery becomes blocked, the result is
a heart attack.
Your dinner companion suddenly complains of a severe headache and is unable to move her arm. Soon, she is unable to speak clearly. She is most likely suffering from
a stroke.
What is a phytochemical?
a substance found in plant foods that may help prevent and treat certain diseases
How long should a person wait before applying heat to an injury if swelling has disappeared?
about 36 to 48 hours
Injuries are least likely if endurance training occurs
about three to five times a week.
Which dietary changes can people make to lower their risk of developing cardiovascular disease?
achieving and maintaining a healthy weight eating a diet rich in fruits and vegetables choosing only unsaturated fats avoiding excessive alcohol
All of the following are part of the physical activity pyramid EXCEPT
agility training.
Which of the following should count toward your total daily fluid intake?
all fluids, including those containing caffeine
In which of the following ways would an older person benefit from strength training?
all of the following: maintenance of muscle mass, improved balance, maintenance of function
Packaged food labels in the United States must show which of the following?
amount of dietary fiber amount of fat, saturated fat, and trans fat in each serving serving sizes
Serena has been weight training for several months. Which one of the following results would she be MOST likely to notice?
an increase in strength
What is the physical reaction that includes a possibly life-threatening narrowing of airways and lowered blood pressure?
anaphyliaxis
The pain that may be felt as an extreme tightness in the chest when the heart muscle is not receiving enough oxygen is called ___________ pectoris.
angina
Transient ischemic attacks
are also known as "ministrokes."
The Dietary Reference Intakes
are designed to prevent nutritional deficiencies and chronic diseases.
To meet their nutritional requirements, older adults should eat foods that
are rich in calcium and vitamin D. have fewer calories. contain vitamin B-12.
The main drawback of using BMI to assess health is that it is not a good tool for
assessing body composition.
How often should people over the age of 20 have their cholesterol checked?
at least every 5 years
To reduce exposure to mercury, nursing mothers should
avoid eating swordfish. limit the consumption of albacore tuna.
Which of the following is a treatment for CHD if detected?
balloon angioplasty
Among the three main types of skin cancer, ______ is typically found to be benign.
basal cell carcinoma
In order for a person to maintain current body weight, his or her energy intake must ______ output.
be equal to
When a patient who has been previously diagnosed with cancer no longer has symptoms or other evidence of that cancer, the patient is said to
be in remission.
Prescription weight loss drugs work best in conjunction with ____________________ modification.
behavior
What are the main categories of eating disorders?
binge-eating disorder bulimia nervosa anorexia nervosa
Which are under study as possible risk factors for CVD?
blood levels of iron a specific type of LDL called lipoprotein(a) blood levels of uric acid
A condition characterized by extreme dissatisfaction with appearance, body type, and/or body composition is
body dysmorphic disorder
What is the term for an extreme dissatisfaction with a person's own body image?
body dysmorphic disorder
A condition characterized by extreme dissatisfaction with appearance, body type, and/or body composition is
body dysmorphic disorder.
Researchers have determined that genes affect which of the following?
body shape body fat distribution body size
What can occur when muscles are unchallenged?
bones lose their density energy systems begin to degenerate joints stiffen muscles become weak
A subarachnoid hemorrhage is a blood vessel rupture that is located on the brain's surface and bleeds into the
brain and skull.
Which of these symptoms can be significantly reduced by early treatment of stroke victims?
brain damage permanent disability
The risk factors for uterine cancer are similar to the risk factors for
breast cancer
How is muscular endurance developed?
by stressing the muscles with a greater load than they are used to
Osteoporosis is associated with low intake of
calcium
The concept of energy balance refers to the relationship between
calories consumed and calories expended.
Soluble fiber does which of the following?
can delay stomach emptying slows down the movement of glucose in the blood reduces absorption of cholesterol
Endurance athletes may benefit from consuming additional
carbohydrates.
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
Susan can run a marathon. What type of training would likely have played the most important factor?
cardiorespiratory endurance training
Which term is another word for a stroke?
cerebrovascular accident
In some cases, cervical dysplasia develops into
cervical cancer.
Jimmy is trying to reduce trans fat intake. He will be able to check for trans fat in products by
checking ingredients for partially hydrogenated oil.
To reduce the intake of saturated fat in her diet, Diane should eat less
cheese. red meat.
Which of the following methods are used to detect or diagnose lung cancer?
chest X-rays studying cells in sputum
Vegetarian diets are relatively low in
cholesterol
What is the condition when elevated blood pressure within the heart causes the heart muscle to fail?
congestive heart failure
Which precautions could prevent a great number of cancer cases?
controlling body weight avoiding exposure to tobacco smoke staying out of the sun
Which of the following are examples of foods that are high in energy density?
cookies potato chips ice cream
The best fluid replacement during a 45-minute exercise session is
cool water.
All of the following are health-related components of health-related fitness EXCEPT
coordination.
_______-______combines a variety of exercises to enhance speed and intensity.
cross-training
Serious dehydration may cause all of the following EXCEPT
decreased body temperature.
______ doubles the risk of CVD for men and triples it for women.
diabetes
What is the disease that disrupts normal metabolism, interfering with cells' ability to take in glucose for energy production?
diabetes mellitus
One characteristic of a skin lesion that may be a melanoma is a
diameter greater than that of a pencil eraser.
Symptoms of foodborne illness include
diarrhea. Fever weakness. vomiting.
When looking at a product's food label, a product with limited amounts of all of the following EXCEPT ________ is a healthier choice.
dietary fiber
Daily Value standards exist for which of the following?
dietary fiber fats carbohydrates
Water assists the body in which of the following functions? (Select all that apply.)
digestion temperature regulation absorption of food
What is most important for improving physical fitness?
doing enough physical activity to stress the body
Rather than looking at individual nutrients or foods, the Dietary Guidelines assess people's overall
eating patterns
What are some common eating behaviors of people who are suffering from binge-eating disorder?
eating when not hungry rapid eating eating until overfull
Which of the following belong to the MyPlate protein food group?
eggs fish meat
A(n) ---- is a recording of the changes in electrical activity of the heart.
electrocardiogram
Besides an electrocardiogram, which tests can detect CHD?
electron-beam computed tomography nuclear myocardial perfusion imaging echocardiography
Which cancers pose an increased risk to people with weight gain in early adulthood?
endometrial colorectal
Weight gain in early adulthood increases a woman's risk for which two forms of cancer in particular?
endometrial and breast cancers
Water-soluble vitamins are
excreted in urine when the body does not need them. absorbed directly into the bloodstream.
Individuals concerned about their weight should do which of the following?
exercise regularly think positively eat healthy foods
Once you have attained your desired level of fitness, how do you maintain it?
exercising at a consistent intensity for 3-5 days a week
Which of the following increase the likelihood of injury?
exercising without warming up exercising while sick exercising every once and a while, without consistency
The incidence of obesity in women and children ______ as income level ______.
falls, rises
Over-the-counter supplements are closely regulated by the U.S. government.
false
True or false: Transient ischemic attacks are usually life-threatening.
false, Although a person with a suspected TIA should seek medical attention, TIAs don't cause permanent damage.
True or 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, It is easier to maintain a given original weight than to maintain that weight after weight loss.
True or false: All the nutrients lost during the processing of refined grain products are replaced during the enrichment process.
false, Not all of the nutrients lost during processing are replaced.
A triglyceride is a type of ________________ found in blood, and it is obtained from food and manufactured by the body. (Remember to type only one word in the blank.)
fat
______ refers only to the body's content of muscle, bone, and water.
fat-free mass
People with very low body fat may suffer from which of the following?
fatigue muscle wastage eating disorders
Olive oil belongs in which of the following nutrient categories? Select all that apply.
fats
Which of the following are macronutrients?
fats carbohydrates proteins
Vegetables belong in which of the following nutrient categories? Select all that apply.
fats, proteins, and vitamins
Women who are capable of getting pregnant should include foods fortified with, and supplements of, which of the following nutrients?
folic acid
The Dietary Guidelines recommend which of the following?
following a healthy eating pattern focusing on variety, nutrient density, and amount limiting sugar, salt, and fat
If you are trying to lose weight, what foods should you avoid?
foods with added sugars foods with empty calories
What does greater muscle mass help maintain?
healthy body weight
Which of the following are lifestyle changes recommended for people with hypertension?
healthy diet regular exercise
Which conditions are forms of cardiovascular disease that can be caused by hypertension?
heart attacks strokes
One of the easiest ways to determine appropriate cardiorespiratory endurance exercise intensity involves measuring
heart rate.
BMI is a measure of body weight that is based on the concept that weight should be proportional to
height
Substances are added to food intentionally to
help in processing. alter their appearance. maintain nutritional quality.
Strategies to prevent osteoporosis include all of the following EXCEPT
high intake of vitamin A (as retinol).
The chemical process by which hydrogen atoms are added to molecules of unsaturated fats is known as
hydrogenation
Non-smokers who are exposed to second-hand tobacco smoke ______ their risk of CVD.
increase
What are benefits of increasing cardiorespiratory fitness through exercise?
increased capacity for delivering oxygen the prevention of stiffening or clogging of the arteries improved functioning of the heart NOT: greater increase in resting heart rate, Exercise decreases your resting heart rate, which is good for your health.
Insoluble fiber does which of the following?
increased fecal bulk, prevents hemorrhoids, prevents constipation
insoluble fiber
increases fecal bulk.
Daniel has a family history of colon cancer. To lower his personal risk of the disease, he should consider doing all of the following EXCEPT
increasing his intake of red meat.
Treatment for congestive heart failure may include all of the following EXCEPT
increasing salt intake.
Which of the following are benefits of physical activity?
increasing self-esteem improving quality of sleep burning calories
The main difference between physical activity and exercise for improving physical fitness is the ________ of exercise.
intensity
The length of time you should spend on a cardiorespiratory endurance exercise workout depends on the
intensity of the workout.
A blood vessel rupture within the brain is called a(n)
intracerebral hemorrhage.
Which of the following are common characteristics of anorexic people?
introverted socially insecure
The most common type of heart valve disorder
involves the mitral valve
One mineral commonly lacking in American diets is
iron.
________ is crucial if you are to maintain a wellness lifestyle.
learning to manage your time
Which major groups of muscles should be stretched during flexibility exercises?
leg hip shoulder
Which of the following high-fiber foods help lower cholesterol?
legumes, fruits, barely
Fat cells secrete the hormone ___________________ , which tells the brain the size of the body's fat stores.
leptin
The total time that is needed for an ideal cardiorespiratory workout depends on the intensity of the session. An high-intensity workout would require ______ time than a moderate-intensity workout.
less
Compared to fruit drinks, fruit juice usually has which of the following?
less added sugar more nutrients
Major sources of simple carbohydrates include which of the following?
maltose, sucrose, fructose
Weight loss aids that are ______ are not regulated as heavily as over-the-counter medications.
marketed as dietary supplements
Recommended treatment of minor soft-tissue injuries such as bruises includes all of the following EXCEPT
massage
Recommended treatment of minor soft-tissue injuries such as bruises includes all of the following EXCEPT
massage.
--- --- consumption, or VO2max, is the body's maximum ability to transport and use oxygen.
maximal oxygen
What is the sum of all the processes the body uses to obtain and utilize food energy called?
metabolism
When a malignant tumor spreads to sites distant from the primary tumor, the process is known as
metastasis.
Deficiencies in certain ________ lead to conditions like anemia and osteoporosis.
minerals
Inorganic compounds called ---- are needed in small amounts for the regulation, growth, and maintenance of body tissues.
minerals
When exercising, what is the best way to determine if you are working hard enough to improve or not hard enough?
monitor your heart rate
The Federal Trade Commission reports that ______ of ads for weight loss products make false claims.
more than 50%
Sources of monounsaturated fatty acids include
olive oil. safflower oil. canola oil.
People with no cardiovascular disease risk factors should have their blood pressure measured by a professional at least
once every 2 years.
What is cross-training?
participating in two or more activities to develop a particular component of fitness
Which of the following plant substances act as antioxidants or have other anti-cancer effects?
phytochemical carotenoids
What are characteristics of exercise intended to improve or maintain physical fitness?
planned, structured, repetitive activity
The essential fatty acids, linoleic and alpha-linolenic acids, are both
polyunsaturated.
Which of the following groups are at higher risk for developing complications from foodborne illness?
pregnant women Children the elderly
Blood exerts ____________ on the walls of the blood vessels. (Remember to type only one word in the blank.)
pressure
What are the reasons behind the declining death rates of cancer in the United States?
prevention efforts improved treatments early detection
To make sure you get enough exercise for your fitness goals, you have decided to swim laps for 30 minutes, four days a week. Which of the following dimensions of program planning does this plan description NOT cover?
progression
Consumers should be particularly careful to evaluate the use of weight-loss products that do which of the following?
promise rapid weight loss claim to have a secret to success
Which of the following are features of a responsible, safe weight loss program?
promoting slow, steady weight loss recommending a balanced diet including plans for weight maintenance
Meat belongs in which of the following nutrient categories? Select all that apply.
protein, Fats, vitamins
What are the main elements in the treatment of eating disorders?
psychotherapy medical management
Which of the following is NOT characteristic of binge eating disorder?
purging
Which of the following movements would be classified as an isotonic exercise?
push-up
What are examples of competitive activities that contribute to overall physical wellness?
racquetball soccer basketball
Which treatments are commonly combined as a way of removing cancerous cells?
radiation surgery chemotherapy
Which of the following is a consequence of reliance on formula drinks and food bars?
rapid short-term weight loss
Which early symptoms may indicate a tumor in the lungs?
recurring bronchitis chest pain persistent cough
Lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis are all benefits of
regular physical activity
Which of the following are common reasons for adopting a vegetarian diet?
religious reasons financial considerations ethical reasons concern for the environment
A period during the course of cancer when there are no symptoms or other evidence of the disease is called
remission
What is the term that refers to exercise that forces muscles to contract against increased resistance?
resistance exercise
Which elements determine blood pressure?
resistance of the blood vessels pumping action of the heart
The largest component of metabolism is
resting metabolic rate
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
Between 40 million and 60 million Americans are at high risk for CVD, primarily because of their
sedentary lifestyles.
The food group in MyPlate that contains protein foods such as meats and beans also includes
seeds
The greater the disparity between the ideal self and actual self, the greater the impact on
self-esteem
What is the first line of defense for detecting cancer?
self-monitoring
What term refers to the physical abilities that contribute to performance in a sport or activity?
skill-related fitness
Malignant melanomas are potentially deadly forms of ______ cancers.
skin
Which of the following are methods for determining body composition?
skinfold measurement bioelectrical impedance analysis magnetic resonance imaging
Which of the following are common side effects of weight loss drugs?
sleeplessness headaches nervousness
Partial vegetarians, semi-vegetarians, or pesco-vegetarians include which of the following in their diets?
small amounts of seafood eggs dairy products plant foods
Consumption of gluten by individuals with gluten intolerance damages the lining of the
small intestine.
The DRIs recommend dietary supplements for
smokers.
Which of the following is a major source of polyunsaturated fatty acids?
soybean oil
A basketball player who chooses to do exercises that help to improve lateral movement, cardiorespiratory endurance, and vertical leap is abiding by the fitness principle known as
specificity
Which of the following refers to the training principle that the body adapts to the particular type and amount of stress placed on it?
specificity
______ is the training principle that the body adapts to the particular type and amount of stress placed on it.
specificity
All of the following are dimensions of progressive overload EXCEPT
specificity.
To develop a particular fitness component, you must perform exercises that are designed particularly for that component. This is referred to as
specificity.
What are skill-related fitness components?
speed coordination reaction time power
All of the following are examples of moderate physical activities
speed walking, dancing, raking leaves
One technique that detects lung cancer earlier than X-rays do is
spiral CT scans.
Which methods can be used to detect colorectal cancer?
stool tests colonoscopy
Muscular ------ is the amount of force a muscle can produce with a single maximum effort.
strength
Squats, push-ups, and pull-ups are all examples of ______ training exercises.
strength
What is not a type of exercise that contributes to cardiorespiratory endurance?
stretching
Which exercise will help ensure a healthy range of motion for all major joints?
stretching
Which of these warm-up exercises is least beneficial when preparing to go jogging?
stretching leg muscles and holding for at least 30 seconds
Because the FDA does not regulate dietary supplements in the same way that it regulates drugs,
supplement manufacturers are not required to demonstrate that their products are safe and effective. the potency of supplements varies widely. herbs are sometimes contaminated or misidentified.
The left side of the heart pumps blood in ________ circulation.
systemic
An office worker should do all of the following activities to lower the risk of elevated glucose and insulin levels EXCEPT
take frequent snack breaks.
Whole grains in food
take longer to digest than refined carbohydrates.
Refined grains
tend to be much lower in fiber and vitamins than whole grains.
Unrefined complex carbohydrates take longer to digest, which means people
tend to feel full sooner.
Cholesterol is a waxy substance
that helps the body synthesize hormones. found in the blood. that helps the body synthesize vitamin D.
Atherosclerosis is
the thickening of artery walls by plaque deposits.
When developing a strength-training program using the FITT principle, what determines the intensity of an exercise?
the weight being lifted NOT: the number of repetitions, The number of repetitions is equivalent to time, not intensity.
Why do early symptoms of cancer often go unnoticed?
they are often painless
Among the people of the world, who would benefit the most from a diet with more animal protein and energy-dense foods?
those who are undernourished
A blood clot in a blood vessel that usually remains at the point of its formation is called a(n)
thromubs
Julian started exercising 90 minutes three times a week but found that it cut too much into his study time. He decided to cut back to doing 45 to 60 minutes of exercise three times a week. What did Julian decrease?
time
How do people use eating as a way to cope, comparable to the way people use drugs, alcohol, or gambling?
to alleviate loneliness to combat boredom to escape problems
One health problem associated with bulimia is
tooth decay.
When reducing fat intake, the emphasis should be placed on lowering intake of
trans fatty acids.
The best method for preventing rheumatic fever is
treatment of strep throat with antibiotics.
Most of the fats in food are in the form of
triglycerides.
It is possible to combine two or more plant proteins with different essential amino acids to yield a complete protein.
true
Regular exercise may prevent the onset of type 2 diabetes.
true
Spending time in the sun facilitates vitamin D production in the body.
true
The refinement of whole grains transforms brown rice into white rice.
true
The use of food irradiation is not permitted on foods certified as organic.
true
True or false: Regular physical activity and exercise can improve sleep quality.
true
According to federal guidelines, what should people do before trying prescription weight loss drugs?
try lifestyle modification for at least six months
Hydrogenation
turns unsaturated vegetable oils into more solid partially-saturated fats.
In FITT-VP, volume is the product of all of the following EXCEPT
type
Morgan was playing basketball three times a week until she sprained her wrist. While she was waiting for it to recover, she switched to exercising on a stationary bike. What about her exercise did Morgan change?
type
Anna is a 16-year-old elite gymnast who trains 5 hours per day, 6 days per week. She faces increased risk for all of the following EXCEPT
type 2 diabetes.
To turn liquid oils into solid fats, hydrogen is added to
unsaturated fats
When using weights to improve muscular endurance, it is best to
use light resistance with many repetitions.
Which of the following are signs of disordered eating?
use of laxatives after meals feelings of guilt after a meal preoccupation with thoughts about food
Steps to prevent skin cancer include all of the following EXCEPT
using tanning salons instead of sunbathing.
A person who eats only plant foods is a type of vegetarian called a(n) ______.
vegan
The two large veins through which oxygen-poor blood travels into the right atrium are called the
vena cava.
Which of the following are ways to develop a positive body image?
view eating as morally neutral focus on healthy habits practice body acceptance
Running, playing sports and swimming laps are all examples of what intensity of physical activity?
vigorous
Which of the following vitamins pose the greatest risk of overconsumption when taken as a supplement?
vitamin A
Two vitamins produced within the body are
vitamin D and vitamin K.
All of the following dietary components supply energy EXCEPT
vitamins
Which of the following essential nutrients do NOT supply energy?
vitamins
Butter belongs in which of the following nutrient categories? Select all that apply.
vitamins and fat
Which of the following are micronutrients?
vitamins and minerals
Researchers frequently use BMI in conjunction with ________ to examine the health risks associated with body weight.
waist measurement
All of the following behaviors can reduce a person's resting metabolic rate (RMR) EXCEPT
waking earlier in the morning.
Which two of the following are basic classifications of vitamins?
water soluble vitamins fat soluble vitamins
Hypertension leads to _____. (Select all that apply.)
weakening of the heart damage to the blood vessels
Which of the following are usually left out when wheat is processed?
wheat grand and bran
The refinement of whole grains transforms whole-wheat flour into
white flour.
Eating breakfast
will make you less likely to grab an unhealthy snack later in the day.
What are recommended places on the body for measuring pulse?
wrist, neck
A mammogram is a low-dose ______ of the breast to detect early signs of cancer.
x-ray
Exercise alters blood fat levels by
raising HDL levels
A sedentary lifestyle is one of the major risk factors for which issues?
cardiovascular diseases and stroke
Which of the following is a common symptom of foodborne illness?
vomiting
Why are milk and yogurt a better choice than cheese for additional dairy servings?
Cheese has more sodium and saturated fat.
What are social, emotional, or psychological benefits of being physically active?
- reduced anxiety - improved self-image - reduction of mild to moderate depression - improved learning and memory
An example of a snack that is low in energy density is
carrots.
Which of the following foods or food components are Americans recommended to reduce in their diet?
- refined grains - sodium - solid fats
The body needs minerals for
- releasing energy. - growth and maintenance of body tissues. - regulation of body functions.
Atherosclerosis probably contributes to hypertension by
causing arteries to become narrower.
What are examples of minimally invasive, nonsurgical alternative treatments for prostate cancer?
external radiation hormonal therapy cryotherapy
According to the Dietary Guidelines, which of the following foods or nutrients should be increased in the American diet?
- seafood - fruits and vegetables - whole grains - beans and peas
A condition called the female athlete triad consists of all of the following EXCEPT
muscle dysmorphia.
The amount of force produced by a single maximum effort is known as
muscular strength
Trans fats have which of the following effects?
decrease in high-density lipoprotein ("good cholesterol") increase in low-density lipoprotein ("bad cholesterol")
The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is
muscular strength
Which of the following pathogens is a common cause of foodborne illness?
E.coli
Which statement about exercise and the immune system is not true?
Excessive exercise boosts the immune system.
True or false: Body mass index (BMI) measures body fat.
False, BMI is correlated to body fat, but it does not directly measure it.
Which of the following is NOT categorized as a skill-related component of fitness?
muscular strength
The dimensions of frequency, intensity, time, type, volume, and progression is commonly referred to by the acronym
FITTVP
What describes the process of metabolism?
Food is converted to energy.
The infection that causes cervical cancer is
HPV.
For individuals with the goal of extensive health benefits from exercise, how much moderate-intensity physical activity is recommended?
300 minutes a week
When a food label reads light or lite, the product contains either ________ fewer calories or 50% less fat than in a similar product.
33%
Carbohydrate and protein each provide ________ calories per gram.
4
Which term refers to the amount of force a muscle can produce with a single maximum effort?
muscular strength
Which statement is true concerning a transient ischemic attack (TIA)?
It produces stroke-like symptoms.
How does exercise affect blood fat levels?
It increases HDL.
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
--- is an imbalance between training and recovery.
overtraining
Complications of diabetes include which of the following?
Nerve damage kidney failure Hypertension
Which statement accurately describes the health risks presented by compounds and additives in some foods?
Nitrates and nitrites can become carcinogenic by mixing with substances in the stomach
What is the general term for total body weight that is above the recommended range for good health?
overweight
Irradiation is important in food processing because it
extends shelf life. kills potentially harmful pathogens. reduces spoilage.
What principle should guide you when treating soft tissue injuries?
R-I-C-E
What is best way to ensure consistency in your workouts?
Record details of your workouts in a journal.
Which of the following statements about athletic injuries is TRUE?
Seek medical attention for minor injuries that do not get better within a reasonable amount of time.
Which of the following statements about exercise programs is TRUE?
The best exercise programs promote health and are fun.
Which of the following is a major role of fats?
Storing energy
You witness a person suddenly faint and stop breathing. You check for a pulse but cannot detect one. After asking someone to call 911, you then
perform CPR and use the automated external defibrillator nearby.
People who have diets that are mainly plant-based but also include fish and other seafood are known as
pescatarians.
Under which condition should CPR be administered to a potential heart attack victim?
The victim has no pulse.
______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.
physical
In the United States, the energy equation generally is tipped
Toward "energy in"
Which of the following statements about vitamins is TRUE?
Vitamins are important in the maintenance of the immune system.
Which of the following is a cruciferous vegetable?
broccoli
Cancer is the result of abnormal, uncontrolled multiplication of _____.
cells
Which conditions can result from excess cholesterol?
clogged arteries increased risk of CVD
Endurance exercise significantly increases
daily calorie expenditure.
Lung cancer is
difficult to cure at any stage.
Overtraining can lead to which of the following?
excessive fatigue illness injury
Of the following choices, the best source of vitamin C is
peppers.
Free radicals react with
proteins
Complete proteins are found in animal food sources.
true
Sources of vitamins include
vegetables. grains fruits.
What are isotonic exercises?
weight machines barbells body weight exercises dumbbells
Essential fat comprises ______% of men's body weight.
3-5
Stretching exercises should ideally be performed
5 to 7 days a week.
What are benefits associated with cardiorespiratory endurance training?
makes the heart stronger and improves the function of the entire cardiorespiratory system
Research indicates that individuals with weight problems often have
negative emotions
Eating is often used as a way to distract oneself from which of the following?
negative emotions stress
Who likely does not need medical clearance before beginning an exercise program?
A 29-year-old slightly overweight man
Which of the following is NOT a risk factor for prostate cancer?
Asian ancestry
Which of the following are water-soluble vitamins?
B-6 and C and niacin
----- stretching is dangerous and could cause injury.
Ballistic
What are the effects of not challenging a body physically?
Bones lose their density, joints stiffen, and muscles become weak.
In which ways may the nutrients in fruits and vegetables help reduce cancer risk?
By boosting enzymes that render carcinogens harmless By blocking carcinogens from acting on target cells By preventing carcinogens from forming
Smoking is considered the number-one risk factor for ______ that a person can control.
CVD
What is the waxy substance in blood responsible for the synthesis of vitamin D?
Cholesterol
Choosing a healthy eating pattern can help not only with maintaining a healthy body weight but also with reducing the risk of
Chronic diseases
Major sources of polyunsaturated fatty acids include
Corn oil, cottonseed oil, soybean oil.
What eating plan was created specifically for those with high blood pressure?
DASH Eating Plan
A physician who specializes in the diagnosis and treatment of cancer is known as a(n)
oncologist.
A special benefit of exercise, especially for women, is that it helps build bones to protect against
osteoporosis
Cooling down after exercise is important to
restore circulation to its normal resting condition.
Which of the following is the first step in treatment of anorexia nervosa?
restoring adequate body weight
Which is an example of a problem that could be revealed by an electrocardiogram (ECG or EKG)?
restricted blood flow.
Characteristics of bulimia include all of the following EXCEPT
significant weight loss.
The two basic classifications of carbohydrates are
simple and complex
Sucrose and fructose are examples of
simple carbohydrates
The FDA tests dietary supplements for purity and potency.
true
The purpose of food irradiation is to kill potentially harmful pathogens.
true
Free radicals are chemically unstable molecules that react with which of the following?
DNA proteins
Which of the following statements is true about fiber in the human digestive system?
Fiber facilitates elimination of waste from the intestines.
Phytochemicals are found in
plant foods
What types foods promoted by the food industry contribute to an obesogenic environment?
processed food high-calorie food
Which of the following dietary recommendations for dairy foods is correct?
Switch to fat-free or low-fat milk to reduce energy intake.
What is recommended for weight management?
Increase your physical activity from 150 minutes per week to 300 minutes per week.
Which of the following is NOT a characteristic of visceral fat?
It is stored in a layer directly under the skin.
Which of the following statements about treating injuries with application of heat is FALSE?
It should be used before using ice.
Which screening has been shown to detect breast abnormalities more successfully than mammography in some women?
MRI
Certain types of fish can pose a health risk due to possible contamination with
Mercury
What are recommendations for performing an isometric contraction?
Perform 3 to 10 repetitions. Hold an isometric contraction maximally for 6 seconds.
______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.
Physical
Any body movement carried out by the skeletal muscles that requires energy is known as
Physical activity
Which of the following are steps in the R-I-C-E principle for treating injuries?
Rest, ice, compression, elevate
What is a type of exercise that contributes to cardiorespiratory endurance?
bicycling swimming jogging
Which of the following statements are true about exercise and the risk of CVD?
The more exercise you get, the less likely you are to develop CVD.
Examples of major minerals include
calcium, potassium, and magnesium.
Which of the following are often used to substitute all or some of a person's daily food intake?
canned diet drinks diet food bars
When is the best time to perform static stretching?
after a workout
Processed foods labeled "fat-free" or "reduced fat" may
be high in calories.
Meats, fish, poultry, soy, and eggs are sources of ________ protein.
complete
A wandering clot that causes a stroke is called a(n)
embolus.
What do calories measure?
energy
Compared to fruit juice, whole fruits often have more ______.
fibers???
The greater the amount of muscle mass, the
higher the resting metabolic rate
When deciding on a weight-loss goal, individuals should focus most on their
lifestyle
A heart attack is also known as a(n) ____________ infarction.
myocardial
The pulmonary artery carries
oxygen-poor blood to the lungs.
The rise in obesity can be linked to ______ time.
screen
Individuals with high blood pressure may benefit from dietary restriction of
sodium.
The Dietary Guidelines recommend that individuals consume no more than how much alcohol?
two drinks per day for men one drink per day for women
All of the following are cardiorespiratory endurance activities EXCEPT
weight training.
Depression can increase the risk of
CVD
The test that uses a computer to construct a picture of the brain using X-ray images is
a CT scan.
Water is important to the body because it is a major ingredient in
blood
Which of the following is a good source of phytochemicals?
broccoli
Whole grain foods include which of the following?
brown rice, popcorn, oatmeal
The eating disorder characterized by recurrent episodes of overeating followed by purging is
bulimia nervosa.
One type of cancer that seems to be linked to a diet high in red meat is
colon cancer.
Which of the following is an example of a cardiorespiratory endurance exercise?
cycling
According to the Dietary Guidelines, the consumption of what protein should be increased in American diets?
fish
Which of the following combinations would place someone at greatest risk for cardiovascular disease?
low HDL and high LDL
One health risk associated with anorexia nervosa is
low blood pressure.
Which of the following are responsible for transporting cholesterol to organs?
low-density lipoproteins
The primary function of vitamins is to
regulate various processes within cells.
All of the following are examples of moderate physical activities EXCEPT
running
One potentially fatal vitamin deficiency disease, caused by a lack of vitamin C in the diet, is
scurvy.
Pesco-vegetarians may include small amounts of ______ in their diets.
seafood
Complex carbohydrates include ______ and dietary fiber.
starches
Which of the following is NOT considered among the simple carbohydrates?
starches
Tony, a 30-year-old male, is overweight and has slightly elevated blood sugar levels. To prevent full-blown diabetes, it is best that he
start an exercise program.
The type of stretching where you extend a position then hold it is called
static stretching
Flexibility is best described as
the ability of joints to move through their full range of motion.
What is flexibility?
the ability to move joints through their full range of motion
Which feature is characteristic of all cancers?
the abnormal, uncontrolled multiplication of cells
Which of the following are standard categories of body weight status based on BMI?
underweight obese healthy weight
Which of the following are fat-soluble vitamins?
A, D, E, K
In which of the following situations should Shani get a medical examination before beginning an exercise program?
All answer choices are correct.
Jenny is a moderately active college student, performing the recommended daily level of activity for substantial health benefits. To gain even more significant health benefits, she could try which of the following?
All answer choices are correct.
An ___is a recording of the changes in electrical activity of the heart.
EKG
A woman is more likely to develop breast cancer if
she is obese.
At what age should people begin having their cholesterol checked?
20
Which of the following are essential components of the diet?
- alpha-linolenic acid - linoleic acid
What are long-term effects of exercise on the human body?
- improved self-image - decreased body fat - reduced risk of colon cancer
What are some long-term effect of exercise on the human body?
- improved self-image - improved ability to extract oxygen from air during exercise - increased blood volume and capillary density - decreased body fat
MyPlate recommends ______ hours of moderate physical activity per week.
2.5
For cardiorespiratory endurance training, how much time per workout is recommended?
20-60 minutes
Stretching how many days a week is optimal?
5-7 days
Marco works 50-60 hours a week in a public accounting firm. Which of the following factors puts him at risk for unhealthy weight gain?
All answer choices are correct.
The Dietary Guidelines for Americans emphasize the importance of
All answer choices are correct.
When looking at a product's food label, a product high in ________ is a healthier choice.
All answer choices are correct.
Which of the following is an activity that uses calories?
All answer choices are correct.
Which of the following is an effective strategy for successful weight management?
All answer choices are correct.
Which of the following statements about exercise and disease prevention is TRUE?
All answer choices are correct.
Which of the following statements about free radicals is TRUE?
All answer choices are correct.
Which of the following statements about trans fatty acids is TRUE?
All answer choices are correct.
Which of the following will help supply Lupe with an adequate daily intake of protein?
All answer choices are correct.
------ ------ are synthetic male hormones that are taken to enhance athletic performance.
Anabolic steroid
Which of the following describes what happens in a cardiovascular accident (stroke)?
The blood supply to the brain is cut off and brain tissue dies.
Which of the following statements about the Dietary Guidelines for Americans is FALSE?
The guidelines are intended for healthy children aged 15 and older and adults of all ages.
Which of the following statements about exercise and its effect on body composition is accurate?
The more muscle mass someone has, the higher their metabolic rate will be.
When the heart muscle doesn't receive enough oxygen, which parts of the body commonly experience pain?
The neck The arm The chest
Which of the following should older adults focus on in terms of nutritional requirements?
They don't need as much energy intake because they tend to become less active. They should focus on eating nutrient-dense foods.
What factor determines which parts of the body are affected by a stroke?
the area of the brain that was damaged
It is wise to choose whole fruits for a good portion of fruit intake because
they often have fewer calories than fruit juices.