HES 145 Exam 4

Annually, about how many U.S. deaths can be attributed to smoking?

1 in 5

What does the Centers for Disease Control consider a healthy, gradual weight loss?

1-2 pounds per week

About ______% of women with anorexia die from medical complications.

10

To achieve the recommended amount of daily physical activity, a person should engage in bouts of exercise that are at least ______ minutes long.

10

About how much of a person's daily energy is expended during food digestion?

10%

Obesity diminishes a person's life expectancy by about ______ years.

10-20

What is the recommended amount of carbohydrates the average person should consume each day?

130 grams

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

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

Body dysmorphic disorder affects about ______% of Americans.

2

Type ___ diabetes is strongly associated with obesity

2

According to MyPlate, a person consuming 2,000 calories per day should be eating

2 1/2 cups of assorted vegetables daily

How many days a week at minimum should you stretch?

2 or 3 days a week

When should water be consumed during exercise?

2 to 4 hours before and more during exercise

For which level of caloric intake do the Daily Values represent appropriate levels of nutrients?

2,000 calories per day

MyPlate recommends ______ hours of moderate physical activity per week.

2.5

At what age should people begin having their cholesterol checked?

20

The ideal amount of time for a cardiorespiratory training workout is

20 to 60 minutes

Physical activity accounts for ______% of total daily expended energy.

20-30

The Dietary Guidelines recommend that the average adult consume no more than ______ of sodium per day.

2300 mg

Men with ______ body fat are considered obese.

25%

Because the recommended daily intake of fiber is ______ grams, over-the-counter fiber supplements do not have a pronounced effect on appetite control.

25-38

Genetic makeup accounts for about ______% of a person's total body fat.

25-40

MVP occurs in about ______% of the population.

3

Many diet aids that use fiber contain ______ or fewer grams of fiber.

3

How often and how long should a person participate in moderate cardiorespiratory endurance exercise?

3 to 5 days a week

Essential fat comprises ______% of men's body weight.

3-5

For how long should older adults hold a stretch?

30 to 60 seconds

For women, a waist circumference greater but not less than ______ centimeters is associated with a greater risk for chronic disease.

35

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

Stretching how many days a week is optimal?

5 to 7

A reasonable level of weight loss over 6 months for someone who is obese would be ______% of body weight.

5-10

When a person stops exercising, up to ___% of fitness improvements are typically lost within two months.

50

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

Women with less than ______% body fat are considered underweight.

8-12

Children of two obese parents have a(n) ______% risk of becoming obese.

80

A product labeled as "organic" must contain ______ organic ingredients.

95%

Who likely does not need medical clearance before beginning an exercise program?

A 29-year-old slightly overweight man

Fats in the diet do which of the following?

Add flavor and texture to food, help in the absorption of fat-soluble vitamins

___ stretching is dangerous and could cause injury.

Ballistic

Depression can increase the risk of

CVD

Smoking is considered the number-one risk factor for ______ that a person can control.

CVD

During the processing of whole grain to refined carbohydrates, which of the following occur?

Calories are retained, germ is removed, bran is removed

Free radicals are chemically unstable molecules that react with which of the following?

DNA, proteins

Match the following tools and their respective descriptions.

Dietary Reference Intakes <-> standards for nutrient intake designed to prevent nutritional deficiencies, Dietary Guidelines for Americans <-> guidelines designed to promote health through diet and physical activity, MyPlate <-> a food guidance system to help people apply the DGAs to their own diets

A(n) ___ is a recording of the changes in electrical activity of the heart.

EKG

The dimensions of frequency, intensity, time, type, volume, and progression is commonly referred to by the acronym ___.

FITT

True or False: About 75% of American adults meet the Physical Activity Guidelines for Americans.

False

True or false: All needed nutrients can be provided by the daily consumption of a variety of planet foods in amounts that meet total energy needs.

False

True or false: All the nutrients lost during the processing of refined grain products are replaced during the enrichment process.

False

True or false: Americans generally consume less than the amount of carbohydrates they need each day.

False

True or false: There is no standardization in the dietary supplement industry.

False

True or false: Total daily recommended physical activity can be achieved in 5-minute bouts.

False

______ refers only to the body's content of muscle, bone, and water.

Fat-free mass

Which of the following statements is true about fiber in the human digestive system?

Fiber facilitates elimination of waste from the intestines

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

How does fat increase?

If more calories are consumed than are expended through metabolism and exercise, then fat increases

Which of the following are fat-soluble vitamins?

K, A

What example best describes cardiorespiratory endurance?

Molly runs five miles every day.

To apply the daily food intake patterns in the Dietary Guidelines for Americans, an individual should make use of

MyPlate

Can a supplement change a weak person into a strong person?

No, exercise creates strength.

What is the leading cause of amputation in people over age 50?

PAD

Which of the following statements about saturated fatty acids are true?

Saturated fatty acids are solid at room temperature, saturated fatty acids in are found naturally in animal products

What are recommended procedures for stretching for persons other than older adults?

Stretch to the point of tightness in the muscle and hold the position for 10 to 30 seconds, rest for 30-60 seconds then repeat trying to stretch a bit farther

What is the importance of flexibility exercises?

They are important for maintaining the normal range of motion in the major joints of the body

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

What is an aneurysm?

a blood-filled pocket that bulges out from a weak spot in an artery wall

Sudden cardiac death, also called cardiac arrest, is most often caused by an arrhythmia called

a fibrillation

Which is a major risk factors for cardiovascular disease?

a sedentary life style

What is a phytochemical?

a substance found in plant foods that may help prevent and treat certain diseases

The core muscles stabilize a person's midsection. They include muscles in the

abdomen, back, hips, buttocks

Good muscle endurance in which muscles can reduce low back pain?

abdomen, hips, legs

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

Water-soluble vitamins are

absorbed directly into the bloodstream, excreted in urine when the body does not need them

Water assists the body in which of the following functions? (Select all that apply.)

absorption of food, digestion, temperature regulation

What do the most effective online weight loss programs offer?

access to staff professionals, member-to-member support

Most of the fat in the body is stored in

adipose tissue

What are examples of cardiorespiratory endurance activities?

aerobic dancing, cycling, walking, jogging

When should static stretches be performed?

after a workout

A reaction of the body's immune system to a food or food ingredient is food ______, and the adverse reaction to a food or food ingredient owing to problems with metabolism is food ______.

allergy; intolerance

Which of the following are essential components of the diet?

alpha-linolenic acid, linoleic acid

Packaged food labels in the United States must show which of the following?

amount of dietary fiber, amount of fat/saturated fat/trans fat in each serving, serving sizes

What is the physical reaction that includes a possibly life-threatening narrowing of airways and lowered blood pressure?

anaphylaxis

People who store fat in their abdominal region have ______ obesity, giving them an apple-shaped form.

android

Which of the following diseases or conditions have been associated with vitamin deficiencies?

anemia, rickets, scurvy

A blood-filled sac formed by a distention or dilation of the artery wall is known as a(n)

aneurysm

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

An ______ is a procedure performed in a cardiac catheterization to help identify heart problems.

angiogram

What are the main categories of eating disorders?

anorexia nervosa, bulimia nervosa, binge-eating disorder

The left ventricle pumps blood through the ______ and distributes it to the rest of the body.

aorta

Low-density lipoproteins

are deposited in artery walls when in excess, transport cholesterol to organs, transport cholesterol to tissues

PAD stands for peripheral ___ disease.

arterial

Coronary heart disease is sometimes called coronary ______ disease.

artery

What are the four simple ways to recognize a stroke?

ask the person to repeat a simple sentence, ask the person to extend arms for just a few seconds, ask the person to smile, ask the person whether they have numbness in their legs or arms

There is significant evidence that the over-the-counter drug ___ can help decrease cardiovascular disease in a wide range of patients.

aspirin

For which of the following actions can a CT scan be used?

assess brain damage, determine the type of stroke

How often should people over the age of 20 have their cholesterol checked?

at least every 5 years

What is the disease process that causes arteries to become clogged and narrowed?

atherosclerosis

Which of the following foods are mostly oils?

avocados, nuts, olives

Which of the following are techniques to reduce the risk of hypertension by reducing sodium consumption?

avoiding processed foods, preparing meals at home

Intestinal, or gut, flora is made up of millions of ___.

bacteria

Which of the following are among the most widely used additives to foods in the United States?

baking soda, sugar, corn syrup

Which of the following high-fiber foods help lower cholesterol?

barley, legumes, fruits

In order for a person to maintain current body weight, his or her energy intake must ______ output.

be equal to

What are examples of strength training exercises?

bench press, squat, pull-up

What are the benefits associated with strength training and healthy aging?

better balance, improved cardiovascular health, reduced risk of osteoporosis, enhanced quality of life

Which of the following are methods for determining body composition?

bioelectrical impedance analysis, magnetic resonance imaging, skin fold measurement

Water is important to the body because it is a major ingredient in

blood

Which conditions result from plaque build-up?

blood clots accumulate, arteries narrow, blood flow is restricted

Which are under study as possible risk factors for CVD?

blood levels of iron, blood levels of uric acid, a specific type of LDL called lipoprotein

The cardiovascular system consists of the heart and

blood vessels

What are components of health-related fitness?

body composition, muscular strength, muscular endurance

What is the term for an extreme dissatisfaction with a person's own body image?

body dysmorphic disorder

Researchers have determined that genes affect which of the following?

body shape, body size, body fat distribution

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

Whole grain foods include which of the following?

brown rice, oatmeal, popcorn

How is muscular endurance developed?

by stressing the muscles with a greater load than they are used to

The type of surgery where a vein is grafted above and below the point where there is an obstruction in the coronary artery is called coronary ___ surgery.

bypass

Which of the following nutrients have been found to increase heart health?

calcium, folic acid

Proteins, fats, and carbohydrates are different from the other 3 classes of essential nutrients because proteins, fats, and carbohydrates provide the body with

calories

It is important to consult your doctor before taking supplements because large doses

can cause health problems

Soluble fiber does which of the following?

can delay stomach emptying, reduces absorption of cholesterol, slows down the movement of glucose in the blood

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

______ are essential nutrients the human body uses primarily for energy.

carbohydrates

Which practice is an emergency technique for treating a heart attack victim?

cardiopulmonary resuscitation

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

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

Vegetarian diets are relatively low in

cholesterol

What is the waxy substance in blood responsible for the synthesis of vitamin D?

cholesterol

What do high-density lipoproteins transport?

cholesterol out of the arteries

Which of the following factors promote the production of free radicals?

cigarette smoke, exhaust fumes, radiation

Consumers should be particularly careful to evaluate the use of weight-loss products that do which of the following?

claim to have a secret to success, promise rapid weight loss

Pathogens often responsible for foodborne illnesses include

clostridium perfringens, escherichia coli (e. coli), salmonella bacteria

Meat, fish, and poultry are considered sources of

complete protein

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

A computed tomography (CT) scan uses which of the following to create a cross-sectional image of the brain?

computerized X-rays

Which of the following are less common forms of heart disease?

congenital heart defects, mitral valve prolapse

What is the condition when elevated blood pressure within the heart causes the heart muscle to fail?

congestive heart failure

Which of the following are recommendations of the Dietary Guidelines for Americans?

consume less solid fats, stay within daily energy requirements, get nutrients from foods instead of dietary supplements

Which of the following statements about food irradiation are true?

consumers are at least initially skeptical and resistant to irradiated foods, it has been endorsed by such organizations as the American Medical Association and the World Health Organization

Which of the following are examples of foods that are high in energy density?

cookies, potato chips, ice cream

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

Major sources of polyunsaturated fatty acids include

corn oil, soybean oil, cottonseed oil

A heart attack occurs when what fails to deliver enough blood to the heart?

coronary arteries

What is the procedure in which a healthy blood vessel is grafted from the aorta to one or more coronary arteries?

coronary bypass surgery

___ ___ combines a variety of exercises to enhance speed and intensity.

cross training

Genetically modified products are difficult to keep separate from genetically unmodified foods because of which of the following?

cross-pollination, animal escapes, contamination

Hypertension leads to _____. (Select all that apply.)

damage to the blood vessels, weakening of the heart

Trans fats have which of the following effects?

decrease in high-density lipoprotein ("good cholesterol"), increase in low-density lipoprotein ("bad cholesterol")

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

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

Individuals whose diet lacks a particular vitamin may develop symptoms related to a vitamin ___.

deficiency

The heart pumps ______ blood to the lungs and delivers ______ blood to the rest of the body.

deoxygenated; oxygenated

______ 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

Chronic conditions commonly associated with obesity include

diabetes, sleep disorders, cancer

DASH stands for ______ Approaches to Stop Hypertension.

dietary

What are the nondigestible carbohydrates found in food from plants called?

dietary fiber

Daily Value standards exist for which of the following?

dietary fiber, carbohydrates, fats

Which of the following are functions of gut flora?

digesting food, producing vitamins

Choosing a healthy eating pattern can help not only with maintaining a healthy body weight but also with reducing the risk of ___.

disease

What is most important for improving physical fitness?

doing enough physical activity to stress the body

Which of the following is associated with obesity?

doubled mortality rates

Individuals concerned about their weight should do which of the following?

eat healthy foods, exercise regularly, think positively

Which dietary changes can people make to lower their risk of developing cardiovascular disease?

eating a diet rich in fruits and vegetables, achieving and maintaining a healthy weight, avoiding excessive alcohol, choosing only unsaturated fats

Which are ways to increase the nutrient density of your diet?

eating fruit with breakfast, eating a green salad with meals

Rather than looking at individual nutrients or foods, the Dietary Guidelines assess people's overall

eating patterns

Besides an electrocardiogram, which tests can detect CHD?

echocardiography, nuclear myocardial perfusion imaging, electron-beam computed tomography

Which of the following belong to the MyPlate protein food group?

eggs, fish, meat

Partial vegetarians, semi-vegetarians, or pesco-vegetarians include which of the following in their diets?

eggs, plant foods, dairy products, small amounts of seafood

Critics of genetically modified foods argue that such foods may have which of the following effects?

elevate levels of allergens, reduce biodiversity, produce pesticide-resistant insects

Which symptoms of diabetes can damage the lining of the arteries?

elevated blood glucose levels, elevated insulin levels

A(n) ___ is a blood clot that breaks off from its place of origin in a blood vessel and travels through the bloodstream.

embolus

What do calories measure?

energy

A genetic tendency toward obesity may be mitigated by ___ (nonhereditary) factors, including diet and exercise.

environmental

Which of the following are common reasons for adopting a vegetarian diet?

ethical reasons, concern for the environment, religious reasons, financial considerations

Which statement about exercise and the immune system is not true?

excessive exercise boosts the immune system

Overtraining can lead to which of the following?

excessive fatigue, injury, illness

What is a component of treatment for type 2 diabetes?

exercise

What is a good source for getting help when trying to learn an exercise technique?

exercise class

Which of the following increase the likelihood of injury?

exercising while sick, exercising every once and a while without consistency, exercising without warming up

Which simple test would not help you determine whether a person is having a stroke?

experiencing shortness of breath

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: According to the Centers for Disease Control, people who lose weight quickly are more likely to maintain the weight loss than those who lose weight gradually.

false

True or false: Before age 65, women have a higher occurrence of stroke than men.

false

True or false: Body mass index (BMI) measures body fat.

false

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

True or false: Low-density lipoproteins (LDLs) are considered "good" cholesterol because they shuttle unused cholesterol back to the liver for recycling.

false

True or false: Physically active people have an increased risk of dying prematurely from all causes.

false

True or false: Studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer.

false

True or false: Transient ischemic attacks are usually life-threatening.

false

A triglyceride is a type of ___ found in blood, and it is obtained from food and manufactured by the body.

fat

Which macronutrient has the most calories per gram?

fat

Which two of the following are basic classifications of vitamins?

fat-soluble vitamins, water-soluble vitamins

BMI does not differentiate between ______ weight and ______ weight.

fat; fat-free

People with very low body fat may suffer from which of the following?

fatigue, muscle wastage, eating disorders

Which of the following are macronutrients?

fats, proteins, carbohydrates

Which of the following is not a result of skipping meals?

feeling full all day

Compared to fruit juice, whole fruits often have more ______.

fiber

Health-related ___ refers to the physical capabilities that contribute to health, including flexibility and cardiorespiratory endurance.

fitness

Congestive heart failure results from the heart's inability to pump blood. As a result,

fluid accumulates in the body

Which of the following are ways to develop a positive body image?

focus on healthy habits, practice body acceptance, view eating as morally neutral

What is the best way to control body fat?

follow a balanced diet

The Dietary Guidelines recommend which of the following?

following a healthy eating pattern, limiting sugar/salt/fat, focusing on variety/nutrient density/amount

What describes the process of metabolism?

food is converted to energy

The patterns laid out by the Dietary Guidelines Advisory Committee all recommend that people should eat

foods that are nutrient-dense

If you are trying to lose weight, what foods should you avoid?

foods with added sugars, foods with empty calories

A person's daily water intake comes from which of the following?

foods, metabolism

What does the acronym FITT represent?

frequency, intensity, time, type

Which of the following foods are low in energy density?

fresh fruits, fresh vegetables, air-popped popcorn

Major sources of simple carbohydrates include which of the following?

fructose, sucrose, maltose

Sources of vitamins include

fruits, vegetables, grains

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

The number of fat cells a person is born with is

genetically determined

Match each component of whole grains on the left with the structure it forms.

germ <-> inner layer, endosperm <-> middle layer, bran <-> outer layer

Foods that have a quick effect on blood glucose levels have a high ___ index.

glycemic

______ muscle mass helps maintain a healthy body weight.

greater

Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.

greater; lower

Which of the following are common features of a commercial weight loss program?

group support, nutrition education, advice on behavior modification

People who store fat in the hips, buttocks, and thighs have ______ obesity, giving them a pear-shaped form.

gynoid

The leading sources of saturated fat in the American diet include which of the following?

hamburgers, hot dogs, whole milk

To meet their nutritional requirements, older adults should eat foods that

have fewer calories, contain vitamin B-12, are rich in calcium and vitamin D

People who are most successful with online weight loss programs tend to

have regular online contact

What does greater muscle mass help maintain?

healthy body weight

Which of the following are the three healthy eating patterned highlighted in the Dietary Guidelines?

healthy vegetarian pattern, healthy mediterranean-style pattern, healthy u.s.-style pattern

Coronary artery disease is caused by atherosclerosis in the arteries that supply blood to the

heart

Rheumatic fever is a leading cause of ______ worldwide.

heart failure

Excessive alcohol consumption can increase one's risk of which conditions?

heart failure, stroke

Target ___ ___ zone is the range of rates within which you should exercise to obtain cardiorespiratory benefits.

heart rate

An arrhythmia is a change in the normal pattern of the

heartbeat

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

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 back pain, helps prevent leg pain, helps keep skeleton in proper alignment

Because the FDA does not regulate dietary supplements in the same way that it regulates drugs,

herbs are sometimes contaminated or misidentified, supplement manufacturers are not required to demonstrate that their products are safe and effective, the potency of supplements varies widely

What types foods promoted by the food industry contribute to an obesogenic environment?

high-calorie food, processed food

What is "good" cholesterol?

high-density lipoproteins

Which foods typically have a low glycemic index?

high-fiber foods, whole grains, high-fat foods

What are recommendations for performing an isometric contraction?

hold an isometric contraction maximally for 6 seconds, perform 3 to 10 repetitions

Clinical weight loss programs are typically located in a ______ setting.

hospital

The chemical process by which hydrogen atoms are added to molecules of unsaturated fats is known as

hydrogenation

Diabetes is associated with increase rates of

hypertension

Which of the following statements is true about hypertension treatment?

hypertension can be controlled

What is the most common cause of sudden death among athletes younger than 35?

hypertrophic cardiomyopathy

Chronically elevated pressure within the heart can cause

hypertrophy

Moderate exercise can boost a person's ___ function, whereas excessive training can depress it.

immune

What are outcomes that can occur with participation in physical activity?

improved body image, improved self-esteem

What are social, emotional, or psychological benefits of being physically active?

improved learning and memory, reduced anxiety, improved self-image, reduction of mild to moderate depression

What are long-term effects of exercise on the human body?

improved self-image, reduced risk of colon cancer, decreased body fat

Which of the following are features of a responsible, safe weight loss program?

including plans for weight maintenance, promoting slow/steady weight loss, recommending a balanced diet

Non-smokers who are exposed to second-hand tobacco smoke ______ their risk of CVD.

increase

What is not an effect of exercise on the respiratory system?

increase in a person's resting heart rate

What responses by the body to excessive stress contribute over time to CVD?

increase in heart rate, increases in blood pressure

What is recommended for weight management?

increase your physical activity from 150 minutes per week to 300 minutes per week

What is not a long-term effect of exercise on the human body?

increased heart rate

What helps reduce back pain?

increased muscle strength

Which conditions can result from excess cholesterol?

increased risk of CVD, clogged arteries

High blood pressure is a result of ______ output of blood by the heart or ______ resistance to blood flow in the arteries.

increased; increased

What are ways that exercise can improve body composition?

increases daily calorie expenditure, increases muscle mass, decreases fat mass

Insoluble fiber

increases fecal bulk

Insoluble fiber does which of the following?

increases fecal bulk, prevents constipation, prevents hemorrhoids

A medicine can cause weight loss if it

increases feelings of fullness, reduces feelings of hunger

Which of the following are ways in which smoking affects the cardiovascular system?

increases the risk of stroke, raises the risk of heart attack, results in heart attacks that are more likely to be fatal

Which of the following are benefits of physical activity?

increasing self-esteem, improving quality of sleep, burning calories

Which of the following are possible risk factors for developing cardiovascular disease?

infectious agents, high homocysteine levels

Osteoporosis is due largely to which of the following?

insufficient calcium intake

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

Which minerals are commonly missing in the American diet?

iron, potassium, calcium

What term refers to the application of force without movement?

isometric (static) exercise

What type of exercise refers to the application of force with movement?

isotonic (dynamic) exercise

In which ways does cocaine use increase a person's chance of serious cardiac problems?

it can cause spasms in the coronary arteries, it promotes platelet aggregation, it stimulates the nervous system

In which ways does exercise help reduce a person's risk for developing CVD?

it increased HDL levels, it improves the condition of blood vessels, it helps decrease blood pressure

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

Which statement is true concerning a transient ischemic attack (TIA)?

it produces stroke-like symptoms

Which of the following are reasons to reject a diet book?

it promises quick weight loss, it claims to have a "secret to success," it relies on gimmicks

How does exercise help reduce CVD risk?

it strengthens the heart muscle, it contributes to weight loss

Which statements accurately describe a balloon angioplasty?

it widens the arterial opening, it can be used to place a tubular device called a stent in the artery

Complications of diabetes include which of the following?

kidney failure, nerve damage, hypertension

Irradiation is important in food processing because it

kills potentially harmful pathogens, reduces spoilage, extends shelf life

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

Steve eats only plant foods and dairy products. This makes Steve a

lacto-vegetarian

What happens when claudication occurs?

leg muscles do not get adequate blood and oxygen supply

Which major groups of muscles should be stretched during flexibility exercises?

leg, hip, shoulder

Which of the following are examples of incomplete proteins?

legumes, nuts

Which of the following are sources of complex carbohydrates?

lentils, rye, yams

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

Congenital heart defects, rheumatic heart disease, and heart valve disorders are

less common forms of heart disease

Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine

level of fitness

People who have a family history of cardiovascular disease may be at greater risk of developing the disease, but ___ factors, such as smoking, still play a large role.

lifestyle

Prescription weight loss drugs work best in conjunction with ___ modification.

lifestyle

When deciding on a weight-loss goal, individuals should focus most on their

lifestyle

Major risk factors for diabetes include

lifestyle, obesity, age

Individuals with high blood pressure need to

limit sodium intake, control their weight

To reduce exposure to mercury, nursing mothers should

limit the consumption of albacore tuna, avoid eating swordfish

Which symptoms can be caused by peripheral arterial disease (PAD)?

limited blood flow, obstructed blood flow

Which of the following are strategies for lowering energy density in the diet?

limiting the serving size of butter and cheese

Which of the following are health risks of bulimia nervosa?

liver damage, erosion of tooth enamel

Individuals with diabetes benefit from diets that are

low in simple sugars, high in complex carbohydrates

Which of the following are responsible for transporting cholesterol to organs?

low-density lipoproteins

Which types of foods does the DASH diet advocate eating?

low-fat dairy products, fruits and vegetables, foods low in fat

What is recommended as warm-up for exercise?

low-intensity movements that mimic the activity to follow

Refined carbohydrates tend to be ______ than unrefined carbohydrates.

lower in fiber

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 high blood pressure, lowering the risk of stroke

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.

maintenance

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

In order to lose weight, you should

make modest reductions in energy intake, initiate an exercise program

What are benefits associated with cardiorespiratory endurance training?

makes the heart stronger and improves the function of the entire cardiorespiratory system

Weight loss aids that are ______ are not regulated as heavily as over-the-counter medications.

marketed as dietary supplements

___ ___ consumption, or VO2max, is the body's maximum ability to transport and use oxygen.

maximal oxygen

What is the best measure of cardiorespiratory capacity?

maximal oxygen consumption

What is the easiest method for accurately determining the intensity of an endurance workout?

measuring heart rate

Steps put in place by the U.S. government to reduce food contamination include

meat- and poultry-product labels with safe-handling instructions, meat- and poultry-product labels carrying cooking instructions

What are the main elements in the treatment of eating disorders?

medical management, psychotherapy

Dietary concerns for athletes include

meeting their increased energy requirements, drinking enough fluids during practice, drinking enough fluids throughout the day

Which gender faces a greater risk of heart attack earlier in life?

men

Who should get a medical examination before participating in exercise?

men over 40 years of age, women over 50 years of age

Amenorrhea is the absence of ______ in women.

menstruation

Certain types of fish can pose a health risk due to possible contamination with

mercury

People who have insulin resistance tend to have several other related risk factors. Together, these factors are called

metabolic syndrome

A food intolerance is usually related to a person's

metabolism

What is the sum of all the processes the body uses to obtain and utilize food energy called?

metabolism

___is the process that changes food to energy and builds tissue.

metabolism

Inorganic compounds called ___ are needed in small amounts for the regulation, growth, and maintenance of body tissues.

minerals

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

Canola, peanut, and olive oils are good sources of

monounsaturated fatty acids

The Federal Trade Commission reports that ______ of ads for weight loss products make false claims.

more than 50%

Researchers have found that ______ genes contribute to the development of cardiovascular disease (CVD).

multiple

The heart is a four-chambered, fist-sized

muscle

The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is

muscular strength

Which term refers to the amount of force a muscle can produce with a single maximum effort?

muscular strength

What is atherosclerosis?

narrowing of the arteries by deposits of fat, cholesterol, and other substances

What are professional organizations that certify exercise instructors and personal trainers?

national strength and conditioning association, American college of sports medicine, international sports science association

To check the carotid pulse, which body part should you touch?

neck

It is possible to lose weight when you maintain a(n) ______ energy balance.

negative

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

When people experience stress, stress hormones activate the sympathetic ___ system.

nervous

Which of the following are water-soluble vitamins?

niacin, C, B-6

To be certified as organic, foods must be produced and handled under strict guidelines that limit the use of

nonorganic ingredients, genetic engineering, antibiotics, hormones, pesticides

Which of the following are common symptoms of anorexia in women?

not menstruating, cold intolerance, dry skin

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

For sources of protein, vegetarians can focus on which of the following foods from the meat and beans group?

nuts, soy foods, dry beans

Which of the following is a good source of fiber?

oatmeal

Clinical weight loss programs are typically designed for those who are severely ___.

obese

___ is a serious degree of overweight that has a number of health risks.

obesity

For women who take oral contraceptives, which factors further increase the risk of high blood pressure?

obesity, long duration of use, advanced age

BMI is often inaccurate for certain groups, including which of the following?

older people with little muscle mass, people with a muscular/athletic build, people under 5 feet tall

Which of the following is a source of monounsaturated fatty acids?

olive oil

Sources of monounsaturated fatty acids include

olive oil, canola oil, safflower oil

High blood pressure is two to three times more common in women who take

oral contraceptives

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

___ is an imbalance between training and recovery.

overtraining

What is the general term for total body weight that is above the recommended range for good health?

overweight

What is cross training?

participating in two or more activities to develop a particular component of fitness

Who should consider getting an electrocardiogram before beginning an exercise routine?

people at risk for heart disease

Which statements about the muscular strength of men and women are true?

per unit of muscle tissue lower-body strength of men and women is about the same, a larger portion of the total body mass of men is made of muscle

______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.

physical

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 factors can cause elevated triglyceride levels?

physical inactivity, excessive alcohol intake, cigarette smoking

Phytochemicals are found in

plant foods

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.

pressure

The 2011 Food Safety Modernization Act focuses on ______ food safety problems.

preventing

Eating every 3 to 4 hours does what to the body?

prevents between-meal hunger, maintains muscle mass

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

High-density lipoproteins

protect against heart disease, transport cholesterol out of the arteries

What is a benefit of exercise that is particularly relevant for women?

protection against osteoporosis

Free radicals react with

proteins

For women, hormonal changes during ______ can increase fat accumulation.

puberty, menopause, pregnancy

The right side of the heart pumps blood to the lungs in what is called

pulmonary circulation

Which elements determine blood pressure?

pumping action of the heat, resistance of the blood vessels

Which disorders fall under the category of "other specified feeding or eating disorders"?

purging disorder, atypical anorexia nervosa, night eating syndrome

What activity is not a cardiorespiratory endurance exercise?

push-ups

What are examples of competitive activities that contribute to overall physical wellness?

racquetball, basketball, soccer

Saturated fat and trans fatty acids tend to

raise blood levels of "bad" cholesterol, increase the risk of heart disease

What are some common eating behaviors of people who are suffering from binge-eating disorder?

rapid eating, eating until overfull, eating when not hungry

Which of the following is a consequence of reliance on formula drinks and food bars?

rapid short-term weight loss

MyPlate recommends eating a variety of vegetables each week from which of the following categories?

red and orange vegetables, dark green vegetables, beans and peas

To reduce the intake of saturated fat in her diet, Diane should eat less

red meat, cheese

All three of the Dietary Guidelines' healthy eating patterns recommend that people should consume less

red meats, solid fats

Which of the following foods are high in antioxidants?

red wine, blackberries, artichokes

Reducing salt intake can

reduce the risk for high blood pressure

Lack of physical exercise can result in which of the following?

reduced cardiovascular health, decreased resting metabolic rate

Regular physical activity does which of the following?

reduces the risk of chronic disease, facilitates weight management, improves health

Antioxidants help protect the body in several ways, including

reducing the formation of free radicals, repairing damage caused by free radicals

Which of the following are lifestyle changes recommended for people with hypertension?

regular exercise, healthy diet

Lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis are all benefits of

regular physical activity

The body needs minerals for

regulation of body functions, releasing energy, growth and maintenance of body tissues

What are characteristics of exercise intended to improve or maintain physical fitness?

repetitive activity, planned activity, structured activity

Progressive ___ is the training principle that placing increasing amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness.

resistance

What is the term that refers to exercise that forces muscles to contract against increased resistance?

resistance exercise

What is the best way to add muscle mass?

resistance, or strength, training

Resting metabolic rate (RMR) is the energy required to maintain which of the following?

respiration, heart rate, blood pressure

Which of the following are steps in the R-I-C-E principle for treating injuries?

rest, elevate, ice

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

The training principle that refers to fitness improvements that are lost when demands on the body are lowered is called

reversibility

What are examples of physical activity?

running a mile, a five-mile bike ride, walking up a flight of stairs

What are examples of vigorous activity?

running, moving heavy furniture, cycling up a steep hill

The Dietary Guidelines recommend that individuals consume no more than 10% of calories per day from which of the following?

saturated fats, added sugars

The rise in obesity can be linked to ______ time.

screen

Pesco-vegetarians may include small amounts of ______ in their diets.

seafood

The Healthy Mediterranean-Style Pattern incorporates more fruit and ______ than the Healthy U.S.-Style Pattern.

seafood

According to the Dietary Guidelines, which of the following foods or nutrients should be increased in the American diet?

seafood, whole grains, fruits and vegetables, beans and peas

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

Which of the following groups is most at risk for developing severe complications from foodborne illnesses?

senior citizens

The best way to lose fat is through

sensible dieting and exercise

An eating disorder is a psychological condition that is characterized by which of the following?

severe disturbance in body image

Commercial weight loss programs should do which of the following?

share with clients what expected outcomes are, provide information about all fees, have a registered dietitian on staff

The two basic classifications of carbohydrates are

simple and complex

Sucrose and fructose are examples of

simple carbohydrates

What term refers to the physical abilities that contribute to performance in a sport or activity?

skill-related fitness

Which of the following are common side effects of weight loss drugs?

sleeplessness, nervousness, headaches

Which of the following statements about slow weight gain are true?

slow weight gain is a major cause of overweight and obesity, it refers to gaining one or two pounds per year

Consumption of gluten by individuals with gluten intolerance damages the lining of the

small intestine

Which of the following influence eating and physical activity behaviors, according to the Social-Ecological Model?

social norms, food and beverage industry, environmental settings

Which model provides a framework for understanding the factors that affect different levels of wellness and health among individuals, groups, and populations?

socio-ecological model

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

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

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

______ is the training principle that the body adapts to the particular type and amount of stress placed on it.

specificity

What are skill-related fitness components?

speed, power, coordination, reaction time

Complex carbohydrates include ______ and dietary fiber.

starches

The type of stretching where you extend a position then hold it is called

static stretching

Scientists have confirmed that core strength is less important for overall health and performance than core stability and ___.

stiffness

A rare result of binge eating is rupture of the

stomach

Which of the following is a major role of fats?

storing energy

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 are exercises that increase bone density?

strength training, impact exercises, jumping rope

___ training helps maintain muscle mass, function, and balance in older people, which greatly enhances their quality of life and prevents life-threatening injuries.

strength, weight, or resistance

Which illness, if left untreated, can result in rheumatic fever?

streptococcal throat infections

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

A sedentary lifestyle is one of the major risk factors for which issues?

stroke, cardiovascular disease

Which conditions are forms of cardiovascular disease that can be caused by hypertension?

strokes, heart attacks

What type of fat is measured by the skin fold measurement technique?

subcutaneous

Fruit drinks, in contrast to natural fruit juices, usually have added ______.

sugar

Which of the following dietary recommendations for dairy foods is correct?

switch to fat-free or low-fat milk to reduce energy intake

Which of the following are common symptoms of food allergies?

swollen tongue, cramps, hives

The left side of the heart pumps blood through the body in the ___ circulation.

systemic

Whole grains in foods

take longer to digest than refined carbohydrates

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, that helps the body synthesize vitamin D, found in the blood

Cholesterol is a waxy substance

that helps the body synthesize vitamin D, that helps the body synthesize hormones, found in the blood

What is flexibility?

the ability to move joints through their full range of motion

What factor determines which parts of the body are affected by a stroke?

the area of the brain that was damaged

Which of the following describes what happens in a cardiovascular accident (stroke)?

the blood supply to the Brian is cut off and brain tissue dies

When the heart muscle doesn't receive enough oxygen, which parts of the body commonly experience pain?

the chest, the arm, the neck

Which organ is affected by pulmonary edema?

the lungs

Cholesterol is an important component of which parts of the body?

the lungs, sex hormones, cell membranes

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

Mitral valve prolapse (MVP) is

the most common heart valve disorder

What are benefits of increasing cardiorespiratory fitness through exercise?

the prevention of stiffening or clogging of the arteries, improved functioning of the heart, increased capacity for delivering oxygen

In a fitness training program, which phase is characterized by an increase in fitness level?

the progress phase

Where does blood flow immediately after traveling through the superior vena cava and inferior vena cava?

the right atrium

Food labels on processed foods in the United States must indicate

the serving size for the food

Which of the following statements are true about the sources of vitamins?

the skin makes vitamin D, intestinal bacteria make vitamin K

Under which condition should CPR be administered to a potential heart attack victim?

the victim has no pulse

When developing a strength-training program using the FITT principle, what determines the intensity of an exercise?

the weight being lifted

Which statements accurately describe congenital heart defects?

they include a defect in which holes exist in heart chamber walls, they can lead to death in some cases, they occur in about 1% of births each year

It is wise to choose whole fruits for a good portion of fruit intake because

they often have fewer calories than fruit juices

Which of the following should older adults focus on in terms of nutritional requirements?

they should focus on eating nutrient-dense foods, they don't need as much energy intake because they tend to become less active

Which feature allows arteries to expand and relax?

thick elastic walls

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)

thrombus

The number of repetitions of a strength exercise is equivalent to which FITT principle?

time

How do people use eating as a way to cope, comparable to the way people use drugs, alcohol, or gambling?

to combat boredom, to escape problems, to alleviate loneliness

Which of the following is a function of insulin?

to maintain proper glucose levels

Which is the most important reason to drink water during exercise?

to prevent dehydration and enhance performance

What are reasons to apply heat to an injury?

to reduce stiffness, to relax muscles, to reduce pain

______ fiber is the sum of functional and dietary fiber in a person's diet.

total

In the United States, the energy equation generally is tipped

toward "energy in"

Which statements accurately describe the role of aspirin treatment for people at risk for CVD?

treatment is recommended for people at intermediate to high risk, treatment helps reduce inflammation and the risk of blood clots

Women involved in activities that emphasize bodily appearance may develop the female athlete ___ syndrome.

triad

True or false: Ethnicity plays a role in determining who will develop diabetes.

true

True or false: For people over 55, the incidence of strokes more than doubles in each successive decade.

true

True or false: Participating in physical activity can increase self-esteem.

true

True or false: Regular physical activity and exercise can improve sleep quality.

true

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

Which type of diabetes is associated with children or adolescents?

type 1 diabetes

What health issue leaves a person prone to heart disease, blindness, and severe problems of the nervous and circulatory systems?

type 2 diabetes

A high-fiber diet can help reduce the risk of developing which of the following conditions?

type 2 diabetes, heart disease, obesity

What are the three common types of diabetes?

type 2, type 1, gestational

Which of the following are standard categories of body weight status based on BMI?

underweight, healthy weight, obese

Being sedentary is associated with what?

unhealthy levels of glucose/insulin/blood fats, large waist circumference

To turn liquid oils into solid fats, hydrogen is added to

unsaturated fats

Which of the following are signs of disordered eating?

use of laxatives after meals, preoccupation with thoughts about food, feelings of guilt after a meal

What are guidelines for injury prevention?

use proper equipment, warm up thoroughly before exercise, use proper body mechanics when lifting, stay in condition

A person who eats only plant foods is a type of vegetarian called a(n) ______.

vegan

Which people receive the greatest health benefits from exercise?

very active people

Running, playing sports and swimming laps are all examples of what intensity of physical activity?

vigorous

What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?

vigorous

Which dietary supplement is recommended for smokers?

vitamin C

Which of the following are micronutrients?

vitamins, minerals

Which of the following is a common symptom of foodborne illness?

vomiting

Which of the following are the simplest methods for measuring body fat distribution?

waist circumference measurement, waist-to-hip ratio calculation

What is a good beginning exercise program for an inactive person?

walking, yard work, climbing stairs

Which of the followings statements about water and water consumption are true?

water is contained in almost all foods, a person loses water each day, most of a person's daily water intake comes from foods and beverages

Symptoms of foodborne illness include

weakness, fever, diarrhea, vomiting

What are isotonic exercises?

weight machines, body weight exercises, dumbbells, barbells

Which of the following are usually left out when wheat is processed?

wheat bran, wheat germ

Which of the following groups of people typically benefit from dietary supplements?

women who are attempting to get pregnant, people who are exposed to little sunlight, people over the age of 50

What are recommended places on the body for measuring pulse?

wrist, neck

According to MyPlate, the dairy group includes which of the following foods?

yogurt, cheese, milk

You can calculate your BMI by dividing

your body weight by the square of your height

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

People on a safe and effective weight loss program should plan to lose how many pounds per week?

0.5-2

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

According to researchers, about ______ deaths is associated with being overweight.

1 in 5