PED 110 study

DXA is most frequently used in research and by medical facilities and uses

-low-dose beams of X-ray energy

termination/adoption stage

-termination: eliminating an undesirable behavior -adoption: maintaining a positive behavior for more than five years

Under no circumstances should a person go on a diet that calls for a level of ____ calories or less.

1,500

What percentage of total calories should come from protein?

10-35

If you exercised for 30 minutes at a light intensity and burned 240 calories, approximately how many calories would come from fat?

120

All blood pressures above ____ are considered to be hypertension.

140/90

Adults (18-64) Physical Activity Recommendations

150 minutes per week moderate-intensity aerobic or 75 minutes of vigorous-intensity aerobic

If you exercised for 40 minutes at a vigorous intensity and burned 500 calories, approximately how many calories would come from fat?

150-200

Compute the EER for a 25-year-old man who is 72 inches tall and weighs 175 pounds.

2,675

The general recommendation is to keep total cholesterol levels below ____ mg/dL.

200

Each pound of fat represents ____ calories.

3,500

Obesity has been established at a BMI of ____ or higher.

30

The American Cancer Society estimates that about ____ percent of all cancer in the United States is related to nutrition and lack of physical activity.

33

Data indicate that each additional pound of muscle tissue raises the BMR as much as ____ calories per day.

35

What percent of adults are obese?

35.1

The Institute of Medicine of the National Academy of Sciences recommends that people trying to manage their weight accumulate ____ minutes of moderate-intensity physical activity most days of the week.

60

children over 6 years

60 minutes of physical activity per day

What percent of adults are overweight?

69

​Research indicates that individuals who are 30 or more pounds overweight during middle age (30 to 49 years of age) lose about ____ years of life.

7

During progressive muscle relaxation, muscles should be tightened to about ____ percent of the total possible tension.

70

Long-term adherence to an LCHP diet can increase the risk of ____.​

A and C

Moderate Physical Activity

Activity that uses 150 calories of energy per day, or 1,000 calories per week

What is a common consequence of long-term alcohol abuse?

Cardiomyopathy

Which nutrition standard is the amount of nutrient that is estimated to meet the nutrient requirement of half the healthy people in specific age and gender groups?

Estimated Average Requirements

Which STI can be prevented if a person is vaccinated before being exposed to the virus?

HPV

Which vitamin is created in the body by intestinal bacteria?

K

Use of ____ may lead to kidney failure, a heart attack, a stroke, and seizures because of increases in blood pressure, heart rate, and body temperature.

MDMA

Energy expended doing everyday activities not related to exercise

Nonexercise activity thermogenesis (NEAT)

When planning to lose weight, which strategy will most likely help?

Reduce your standard dinner plate size

flexibility

The ability to move your body parts through their full range of motion

Very low calorie diets ____.

Very low calorie diets ____.

Which vitamin appears to be the most powerful regulator of cell growth and appears to keep cells from becoming malignant?

Vitamin D

muscular endurance is the

ability of muscle to exert Submaximal force repeatedly over time

muscular strength is the

ability to exert maximum force against resistance

What is the number one cause of death for teens in the United States?

accidents

action stage

actively changing a negative behavior or adopting a new, healthy behavior; relapse is common

Use of ____ drugs delays the progress of HIV infection and even keep many people from developing AIDS.

antiretroviral

vigorous activity

any exercise that requires a MET level equal to or greater than 6 METs, associated with greater longevity

The A in SMART Goals stands for

attainable

self-analysis, positive outlook, commitment, environmental control, mindfulness, behavior analysis, and goal setting are what

behavior modification principles

muscular endurance test

bench jump, modified dip, modified push up, bent leg curl up, abdominal crunch

BMI

body weight in pounds x 705 divided by height in inches^2

activities that promote cardiorespiratory endurance, or aerobic fitness are

brisk walking, jogging, elliptical training, cycling, spinning, rowing, swimming, cross-country skiing, aerobics, soccer, basketball, and racquetball

Which vegetable is considered cruciferous?

broccoli

Medical problems associated with ____ include cardiac arrhythmias, amenorrhea, kidney and bladder damage, ulcers, colitis, tearing of the esophagus or stomach, tooth erosion, gum damage, and general muscular weakness.

bulimia nervosa

A low carbohydrate intake most likely produces a loss of ____.

calcium

a two mile walk in less than 30 minutes, 5 to 6 times per week, is sufficient to achieve the standard for

cardiorespiratory endurance

Type B behavior is characteristic of ____ individuals.

casual and relaxed

skinfold thickness for men

chest, abdomen, and thigh

An apparent trigger for metabolic syndrome is a ____.

chronic rise in insulin

The incidence of CLRD increases proportionately with ____.

cigarette smoking and exposure to certain types of industrial pollution

Before you exercise you should...

complete the physical activity readiness questionnaire

contemplation stage

considering change within the next 6 months

​What is the first step when estimating your daily energy requirement?

determine your EER

What will most likely defeat the purpose of progressive muscle relaxation?

doing the exercises too fast

flexibility exercises are prescribed for

dysmenorrhea, stress, and knots

Which activity would burn the most calories during the recovery phase?

elliptical training(vigorous)

what is a type of physical activity that is planned, structured, and repetitive movements?

exercise

Benign tumors can interfere with normal bodily functions, but they usually cause death.

false

Cellulite is caused by the herniation of trans fat within fibrous connective tissue.

false

HSV-2 can cause genital herpes.

false

High-impact activities are the most common cause of health-related injuries.

false

Obesity levels are established at a point at which minimal body fat can lead to significant health problems.

false

Omega-3 fatty acids include linoleic acid, gamma-linolenic acid, and arachidonic acid.

false

Overweight and obese are the same thing.

false

Rapid weight loss occurs during LCHP diets because lean body mass increases.

false

Sleep deprivation has not been show to decrease ghrelin levels and elevate leptin levels.

false

Technology itself is often the source of stress and not how people handle or react to it.

false

Thanks to advances in the development of HIV drugs, the virus can be eradicated.

false

The ways in which people perceive and cope with stress seem to be less important in the development of disease than the amount and type of stress itself.

false

Research indicates a physiological age difference of about 15 years between physically active and sedentary individuals.

false 25

BMI fails to differentiate

fat from lean body mass

Which nutrient is the most concentrated energy source?

fats

Studies have shown that high ____ intake during early pregnancy can prevent serious birth defects.

folate

Older adults (65+)

follow adult guidelines as abilities allow

Which food most likely contains trans fatty acids?

fried chicken

Which carbohydrate is a monosaccharide?

fructose

Broiling, grilling, and ____ create the highest levels of AGEs.

frying

HSV-2 is better known as the virus that causes ____.

genetial herpes

Data have shown that people who ____ early in the day have lower BMIs.

get more light exposure

The more ____ the body produces, the more you want to eat.

ghrelin

What is the body's storage form of glucose?

glycogen

corpus striatum plays a role in

habit formation

physical fitness standard requires a more vigorous exercise program than that needed to meet the

health fitness standard

emphasis of fitness programs should be on what

health related components

cardiorespiratory endurance, body composition, muscular flexibility, and muscular fitness (strength and endurance) are a part of what

health related fitness

People who get less sleep have ____.

higher blood levels of cortisol

​Studies are beginning to show that exposure to morning light can influence body weight and the hormones that regulate_____________.

hunger

A stress electrocardiogram ____.

image of the heart produced using sound waves while the patient experiences increases of exercise stress

acute (____) benefits derived with a single bout of exercise

immediate

Hormonal changes associated with fight or flight include a ____.

increase in heart rate

benefits of good strength

increases lean(muscle) tissue, decreases the risk for osteoporosis, support and stability to the skeletal structure, increases and maintains metabolism

The benefits of soy lie in its high protein content and plant chemicals, known as ____, which act as antioxidants and are thought to protect against estrogen-related cancers.

isoflavones

Which activity is most likely the best choice to offset the set point?

jogging

​Obesity, in itself, has been linked to nine different cancers, including ____.

kidney

​The more ____ the body produces, the less you want to eat.

leptin

The value of exercise in reducing stress is related to several factors, the main one being ____.

less muscular tension

sarcopenia

loss of muscle mass

When a person is attempting to lose weight, a minimum of 50 percent of total daily calories should be consumed during ____.

lunch

Which carotenoid has been linked to lowered risk of cancers of the prostate, colon, and cervix and is especially abundant in cooked tomato products?

lycopene

maintenance stage

maintaining behavioral change for up to five years

What is the most widely used illegal drug in the United States?

marijuana

the 1.5 mile run test is the

maximal exercise test, measures the time it takes for a person to run or walk a 1.5 mile course

how do you measure cardiorespiratory endurance?

maximum amount of oxygen utilized per minute of physical activity: maximal oxygen uptake (VO2max)

The M in SMART Goals stands for

measurable

Who has the greatest influence on a person's perception of what constitutes ideal body weight?

media

The ____ diet has been linked to lower risk for metabolic syndrome and stroke, improved brain health and cognitive function, and lower risk for Alzheimer's disease.

mediterrainian

The ____ triggers the release of catecholamines from the adrenal glands.

medulla?

Which drug is a potent central nervous system stimulant that produces a general feeling of well-being, decreases appetite, increases motor activity, and decreases fatigue and the need for sleep.​

methamphetamine

​A total score of 250 to 500 on the stress test would be considered a ____ amount of stress.

moderate

aerobic exercise is the medicine of...

motion

High doses of ____ help lower LDL-cholesterol and triglycerides and increase HDL-cholesterol.

niacin

Which fat decreases the risk for heart attack, abnormal heart rhythms, stroke, Alzheimer's disease, dementia, macular degeneration, and joint degeneration?

omega-3 fatty acids

How often should you conduct a skin self-examination to detect possible skin cancer?

once a month

Processed meats should be consumed sparingly and always with ____ or other foods rich in ____.

orange juice; vitamin C

dysmenorrhea

painful menstruation

what is bodily movement produced by skeletal muscles, requires energy and produces progressive health benefits?

physical activity

What are compounds found in fruits and vegetables that block formation of cancerous tumors and disrupt the process of cancer?

phytonutrients

Adequate ____ intake seems to regulate water retention and lower blood pressure slightly.

potassium

preparation stage

preparing to change within the next month

Fruits and vegetables are the sole source of____.

probiotics

Consumption of ____ should be limited.​

processed red meat

Data indicate that when consumed during the same meal, ____ and calcium interact and help improve bone health.

protein

To minimize hunger pangs while dieting, you should consume sufficient ____ with each meal.

protein

Which food is a considered a complete protein?

quinoa

The R in SMART Goals stands for

realistic

HDL-cholesterol ____.

removes cholesterol from the body which prevents plaque from forming in the arteries​

Which activity has the highest caloric expenditure (cal/lb/min)?

running (7.0 min/mile)

Type A individuals often ____.

set their own goals

coordination, speed, agility, reaction time, power, and balance are a part of what

skill related fitness

•Most frequent method of body composition assessment

skinfold thickness

The S in SMART Goals stands for

specific

the 1 mile walk test is the

submaximal exercise test

Polyphenols are cancer-fighting antioxidants found in ____.

tea

Which term refers to tech-related stress?

technostress

Which diet is an example of a LCHP diet?

the zone

The T in SMART Goals stands for

time-specific, bound

Which food is considered high-protein/low-calorie?

tofu

Evidence indicates that people who skip breakfast are hungrier later in the day and end up consuming more ____ than those who eat breakfast.

total daily calories

skinfold thickness for women

triceps, suprailium, and thigh

More than 95 percent of the stored fat in the human body is in the form of ____.

triglycerides

Each gram of carbohydrate provides the human body with four calories.

true

Genetics plays a role in susceptibility in about 10 percent of CVD cases.

true

Increased fiber intake increases the risk for coronary heart disease and stroke.

true

LDL-cholesterol tends to release cholesterol, which then may penetrate the lining of arteries and speed up the process of atherosclerosis.

true

Lycopene has been linked to lowered risk of cancers of the prostrate, colon and cervix

true

Obesity is more prevalent than poverty.

true

Over the years, experts have indicated that individuals classified as Type A have a significantly higher incidence for disease, especially cardiovascular conditions.

true

People who are not able manage their time properly may experience chronic stress, fatigue, despair, discouragement, and illness.

true

Proper nutrition, a sound exercise program, and the cessation of alcohol consumption (for those who drink) are the three factors that do the most for health, longevity, and quality of life.

true

The lower the intensity of exercise, the higher the percentage of fat utilization as an energy source.

true

Vitamin D may help fight bi-polar disorder.

true

When drugs are used regularly, they integrate into the body's chemistry and the user can gradually increase the dosage to obtain similar results.

true

With many fad diets, a large amount of weight loss is in the form of water and protein.

true

You should not weigh yourself at different times of the day to more effectively monitor your body weight.

true

Multitasking allows you to make better use of your time.

true?

Which food is a good source of omega-3 fatty acids?

tuna

precontemplation stage

unwilling to change behavior

Proteins are ____.

used to build and repair tissues

When a person becomes infected with HIV, the virus multiplies and attacks and destroys ____.

white blood cells

A school of thought in the Hindu religion that seeks to help the individual attain a higher level of spirituality and peace of mind.

yoga

Why do premenopausal women have a lower incidence of heart disease?

​The female sex hormone estrogen tends to raise HDL cholesterol.

Research regarding obesity and social networks found that ____.

​a woman's weight has a far greater influence on sisters and girlfriends than on brothers or male friends

​Marcia is described as a good stress manager because she ____.

​accepts her limitations

​Fad diets typically ____.

​are nutritionally unbalanced

​The GAS is composed of three stages: alarm reaction, resistance, and ____.

​exhaustion/recovery

Strength training is critical to a weight loss program because ____.

​it helps maintain lean body mass

Which stress management technique involves contracting and then relaxing muscle groups in the body in succession?

​progressive muscle relaxation

More than half of all heart attack deaths occur ____.

​within an hour of the onset of symptoms, before the person reaches the hospital