HEALTH MID - TERM CH 1-4

What is Fatima's maximum heart rate (MHR)?

201

Intensity

Chun only has 1 hour to workout and works efficiently to get in weights and cardio.

Dieting leads to a decline in leptin, which ______________ your metabolism and ______________ appetite.

Decreases, Increases

Preparation

Having a conversation with friends about how you are thinking about quitting smoking

Lulu imagines herself grocery shopping and cooking colorful meals for herself. This is an example of which strategy of behavior change?

Imagery/visualization

Sophia is feeling stressed (anxious, sweating, and heart racing) as she has a quiz in one hour and she hasn't started studying yet. Which dimensions of wellness would be effected by this situation? (Hint: there are 3 correct answers)

Physical, emotional, & intellectual

Coordination

Skill-related component of activity

Fun

Stacey signs up for "The Color Run 5k" and the "Tutu 5k" because it seems enjoyable

It is safe to hold a stretch for 60 seconds.

True

Pantothenic acid

Water soluble

There are 3 recommendations listed from the 2015-2020 Dietary Guidelines for Americans with regards to fat. What are they?

- Avoid trans fat - Limit saturated fat to less than 10 percent of calories a day. - Replace saturated fat with healthier monounsaturated and polyunsaturated fats

Important factors to consider when helping a friend with an eating disorder are (select all that apply):

- Express concern in a loving and caring way - Prepare yourself for some pushback from your friend.

Derek Sivers gives THREE suggestions for goals based on the findings from Peter Gollwitzer's research. What were they? (choose all that apply)

- Resist the temptation to tell others our goals. - Delay the social gratification by acknowledging that your brain mistakes the saying for the doing. - State the goal in a constructive and meaningful way.

Minerals

0 cal/gram

Vitamins

0 cal/gram

Water

0 cal/gram

According to the video, an average person takes ______________ to process ______________ of alcohol until there is no alcohol in the bloodstream.

1 hour, 1 unit

Using the information that you have about Fatima, calculate her target heart rate zone. Which of the following is correct?

101-141 BPM

Time can be expressed within the FITT principle as either per week or per session. How long is the recommended amount of moderate intensity cardio per week?

150 minutes

According to the chart above, the acceptable range of body fat for men is:

18-25%

Time can be expressed within the FITT principle as either per week or per session. How long is the recommended amount of cardio per session?

20-60 minutes

According to the chart above, the acceptable range of body fat for women is:

25-31%

The guidelines stated for alcohol consumption for men and women are to not regularly exceed ______________ a day.

3-4 units for men or 2-3 units for women

Carbohydrates

4 cal/gram

Protein

4 cal/gram

Fatima is 19 years old and wants to find out what her target heart rate zone is for physical activity. She is just getting started with activity and wants to work within a moderate intensity levels. Given what you know in this situation, what intensity percentage is right for Fatima?

50-70% of MHR

Tara has been trying to change her mental/emotional well being by meditating daily for 5 minutes. She has been successful at this practice and according to the Stages of Change, she is currently in maintenance. How long has she been meditating for?

6 months or more

Alcohol

7 cal/gram

Riley's SMART goal is to consume the recommended amount of water each day but he doesn't know what the recommendation is. He currently weighs 166 lbs. Help Riley figure out how many ounces of water he needs to consume each day to make his SMART goal more specific. List your answer as a whole number ONLY, do not add words or units to your response.

83

Fats

9 cal/gram

A "set point" refers to:

A sense of what your brain thinks your body should weigh ranging from about 10-15 pounds.

Which of the following are positive reasons to use the Body Mass Index (BMI)? Select all that apply.

Accounts for height and weight

Nassir is eating dinner and feels full before he eats all his food.

Adequate

From the following examples below, match the correct term:

Alyssa feels bad and guilty about certain parts of her body - Body Shame Casey looks at himself in the mirror - Body Image Vaughn is frustrated with his physique as he has been working out for a month but has not seen himself tone up - Negative Body Image Lisa looked at herself in the window and appreciated what her body does for her - Positive Body Image

A nutrient that we need to consume in our diet is called:

An essential nutrient

Which of the following are at higher risk of chronic disease?

Android

Walter doesn't get much fruit in his diet so he has switched to consuming all fruit smoothies in the afternoon instead of coffee.

Balance

Which of the following examples would be classified as a complex carbohydrate? Select all that apply.

Bananas, Carbohydrates

Which of the following reasons help explain this example: Deakon knows that soda is not healthy for him and he continues to drink a can of Coca-cola every day.

Because knowing isn't equivalent to changing behavior.

Match the following examples to a positive body image strategy:

Bella decides to go to the tabloid-free grocery checkout stand - Being a critical viewer of the media message Eli works consistently to eat a moderately healthful diet and exercise 2x a week - Developing a healthy lifestyle Mateo just broke up with his boyfriend and decides that it's OK to be mindful of his emotions - Be self compassionate Elena looks in the mirror and tells herself three things that she likes about her body - Remember your positive attributes

Which of the following is an example of an outcome goal?

Bench pressing 145 pounds

What is the most common eating disorder in the U.S.?

Binge eating

In comparing spinach and kale, which statement is true?

Both foods are nutrient-dense options.

According to the video by Sandra Aamodt, hunger and energy use are controlled by the:

Brain

Which component of healthful activity is usually the most difficult?

Consistency

The most accurate way to measure your body composition is

DXA

Connected

Dana uses the running app¸ Strava¸ to track her progress and pace. She posts her route and results and challenges her friends running paces via social media.

According to Derek Sivers's TED talk, telling others your goal will:

Decrease your motivation toward that goal

The majority of our fiber should come from ______________.

Dietary Fiber

What are the two types of fiber?

Dietary and functional fiber

Which of the following type(s) of stretching should be done BEFORE activity?

Dynamic

As a strategy to limit fat intake, what is the suggestion given for fish?

Eat fish at least twice a week.

Match the following terms to the energy in and energy out:

Eating food high in fiber and fruits and veggies - Energy in Consumes 60-75% of our total calories - Basal Metabolic Rate The most variable aspect of energy out - Physical Activity The number of calories it takes to digest food - Thermic Effect of Food Eating food high in calories like chocolate and candy - Energy in

Elle has a large bone structure and gains muscle and fat fairly easily. She also has a hard time losing body fat. Which of the following body types would Elle be classified as?

Endomorph

Energy in should always be equal to energy out.

False

Vitamin K

Fat Soluble

Vitamin A

Fat soluble

Vitamin D

Fat soluble

Vitamin E

Fat soluble

3 days per week for vigorous

Frequency

Both foods are nutrient-dense options.

Fruits, vegetables, grains, dairy & protein

The main food groups listed on the Harvard Healthy Eating Plate are:

Fruits, vegetables, whole grains, healthy oils, water, & healthy proteins

Precontemplation

Getting diagnosed with a disease and not caring to make any changes to reduce symptoms Maintenance - Welcoming new members or inviting new friends into your group fitness/aerobics class that you have been attending for the last year

With regards to the difference between the two Plate sources ( USDA's MyPlate and Harvard's Healthy Eating Plate), which one of the following statements below is correct?

Harvard's healthy proteins encourage limiting red meat and processed meats while focusing on fish, poultry, beans and nuts as proteins sources.

The take-home message from the graph shown with regards to the four healthy habits is:

Having healthy habits is more important than weight with regards to risk of death.

Which of the following are factors that would increase an individual's Basal Metabolic Rate? Select all that apply.

Having higher lean muscle mass, stress

Which of the following best describes the terms Health and Wellness?

Health is about the condition of the body and mind and the presence or absence of disease, whereas Wellness is about balance, quality of life and vitality.

Body composition

Health-related component of activity

Flexibility

Health-related component of activity

Muscle endurance

Health-related component of activity

The part of the brain that acts as a thermostat and regulates body weight is the:

Hypothalamus

Process goal

I will attend my group fitness class 3x a week reassessing my progress on May 30th^{th}th¸ tracking my progress on a calendar on my fridge.

Which of the following is an example of a SMART goal? (choose all that apply)

I will drink 84 ounces of water each day¸ tracking on my water bottle and using the Plant Nanny app until Dec 17th

Outcome goal

I will increase my squat weight to 150 lbs by February 12th tracking my weights on my phone.

According to the video, interval training (switching between higher and lower intensity) exercise has been shown to:

Improve performance in a shorter period of time.

Avery and Madison are roommates and are workout buddies. They start off doing the same exercises and weights and after a couple of weeks, Avery is able to lift more weight than Madison. Which of the following principles of training describes this situation?

Individuality

4-8 on perceived exertion scale

Intensity

50-70% for PA = Target Heart rate zone

Intensity

Talk test

Intensity

What is an Acceptable Macronutrient Distribution Range?

It is the general recommended percentage for each of the macronutrients. Individuals should try to consume food within those guidelines.

Physical

Kara is focusing on eating fruits and vegetables with each meal

Occupational

Marcus has a part time job that he enjoys while in school

Choose all that apply: Which of the following are ways to combat stiffness and/or soreness after activity?

Massage, hot tub or heating pad

Your coach tells your team that "practice makes perfect." What component of self-efficacy is your coach referring to?

Mastery

According to the Linus Pauling Website https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12 , which food sources for Vitamin B12_{12}12​

Meat¸poultry¸fish

Match the following examples to the correct terms

Medals/trophies - Extrinsic Motivator Ice cream or other food items - Extrinsic Motivator Feelings of accomplishment - Intrinsic Motivator Fun - Intrinsic Motivator

An individual who shows similar symptoms or trends of metabolic syndrome but are in an acceptable body fat range could be also be called (select all that apply):

Metabolically obese normal weight (MONW)

The main strategy described for eating instead of dieting was:

Mindful Eating

5 days per week for moderate

Moderate

Given the situation above and using the talk test, which of the following levels of PA would best describe Kylie?

Moderate PA

Karla is waiting to have a cookie until the end of the week.

Moderation

Kennedy feels bad about snacking while studying. She attempts to become more aware of her critique of food and herself.

Moderation

Social

Monty and his roomate are not getting along

Journaling your progress towards a goal can help with which of the THREE following option:

Motivation, Improvement, Positive Affirmation

Consistency

Noah lives 3 miles from campus and he rides his bike 4x a week rain or shine.

Which of the following statements is correct about healthy eating and orthorexia?

Orthorexia takes healthy eating to the extreme as it becomes obsessively healthy.

Emotional

Payton is feeling optimistic and confident in his abilities.

Based on the video, Corrie states that static stretching at the beginning of the workout reduces:

Power

Mason has begun training for a 10K by running 3x a week with one long run each week building up to the distance he will run. He has also decided to vary his activities by doing rock climbing, cycling, swimming, and/or wheelchair basketball one time a week at the community center and do core workouts each evening. Which of the following principles of training BEST describes Mason's situation as he works towards more physical activity?

Progressive overload

Kainoa wants to increase his exercise levels and is going to lift weights on Monday, Wednesday, Friday and Sunday and does cardio on Tuesday, Thursday, and Saturday. Which of the following principles of training is Kainoa missing?

Rest and recovery

Spiritual

Reuben started going on local trails early in the morning to feel rejuvenated.

Which of the following are correct? Select all that apply.

Set points go up but rarely go down.

Action

Set up a series of rewards for yourself when you participate in the community fun run next month

Balance

Skill-related component of activity

Which of the following type(s) of stretching could be done after activity? Select all that apply.

Static

Jackson's goal is to improve his flexibility by being able to touch his toes without bending his knees by Nov 4th^{th}th. He tracks his progress each week by writing down where his finger touches. What is the best way for him to accomplish his goal?

Static stretching every day

Financial

Suzie struggles with credit card debt

According to the video about what's the best exercise, what was stated as the number one answer given by Dr. Mike Evans?

The one you will do

Body composition tests determine:

The proportion of fat free mass to fat mass on the body.

150 minutes (MPA) or 75 minutes (VPA) per week

Time

20-60 min per session

Time

Using the following SMART goal, match each example to the correct SMART component: SMART goal: I will eat 1 medium sized fruit each day for a snack until October 20th tracking on my phone calendar.

Tracking on my phone calendar - Measurable Eating fruit - Action Does this goal seem reasonable? - Reasonable October 20th - Timely Eating 1 medium sized fruit each day for a snack- Specific

Multivitamin supplements are regulated by the government through food safety laws.

True

Large muscle group activities working the heart and lungs

Type

Running¸ soccer¸ basketball¸ swimming

Type

Lauren is easygoing and likes to laugh things off when life gets busy. Which of the following personality types best describe Lauren?

Type B

Ameer is constantly frustrated with his classes, professors, roommate, and college life in general. He works off-campus and feels like nobody ever appreciates what he does. Ameer has been described by others as a gloomy and bleak about life. Which of the following personality types would best describe Ameer?

Type D

According to the video, what is the best way to measure and know how strong your alcoholic drink is?

Units

Beverly is working towards eating a different colored vegetable each meal. So far she's consumed eggplant¸ red peppers¸ cucumbers¸ and acorn squash.

Variety

Which of the following are common sedentary behaviors that college students participate in? Select all that apply.

Video games/netflix, studying, classes, reading, computer work

Kylie and Carla are rollerblading around campus. During their activity, Kylie is breathing hard and is able to tell Carla about what she is learning in her classes. Carla needs to plan her questions and comments carefully as this activity is making it difficult for Carla to carry on the conversation with Kylie. Using the talk test, which of the following levels of PA would best describe Carla?

Vigorous PA

From beginning to end, list the following workout in the correct sequence for a workout.

Warm up & dynamic stretching, weights, cardio, cool down, & static stretching

Vitamin B6

Water soluble

Vitamin C

Water soluble

Dieting is a well-established predictor of:

Weight Gain

Maintenance

Welcoming new members or inviting new friends into your group fitness/aerobics class that you have been attending for the last year

According to Dr. Gail Matthews' research, what 3 things are important to help individuals to be more likely to achieve their goals?

Write your goals down, mentally say your goals each week, create action steps towards your goal

Intellectual

Zack is applying behavior change theories he is learning to his own lifestyle.