PHED 1164 FINAL EXAM Study Guide

Proteins are composed of ____ amino acids, of which ____ are essential amino acids and 11 are non-essential amino acids.

20 ; 9

The daily recommended fiber intake for females is ____ grams and for males ____ grams.

25 ; 38

The American Social Health Association states that _____ percent of all Americans will acquire at least one STD in their lifetime

50

Know 3 relaxation techniques described in the text.

Deep Breathing, Visualization, and Body Scan Meditation

When stress levels reach mental, emotional, and physiological limits, ____________ may develop.

Diseases

________ is a type of complex carbohydrate that is not easily digested.

Fiber

Compared to low-intensity exercise, ______-intensity exercise burns more total calories per workout.

High

___________ is used to build and repair body tissues.

Protein

The most dangerous fat to one's health is ________________

Saturated Fat

The most effective exercise combination is cardio (aerobic) and weight training. Aerobic exercise lowers the set point for fat content while weight training raises one's basal metabolic rate (BMR) to cause the body to burn more calories at rest. This combination effects fat levels while increasing the amount of muscle tissue in the body to burn more total calories and to raise BMR for a longer period of time than by aerobic exercise alone (i.e. 48 hours vs. 90 minutes).

True

Soluble fiber binds fats for excretion.

True

SIX nutrients of foods:

WATER, VITAMINS, MINERALS, CARBOHYDRATE, PROTEIN, and FATS

Probiotics are found in ___________.

Yogurt

____________ in situ is a critical turning point for cancer because it is when the mass contains about 1 million cells and angiogenesis occurs.

Carcinoma

The RDA is the dietary reference intake that is estimated to supply the known nutrient needs of nearly all healthy people in the US.

RDA - recommended dietary allowance

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

Set point

STI's (sexually transmitted infections) are diseases spread through ___________ __________ The best way to prevent them is abstinence or a mutually monogamous relationship.

Sexual Contact

______ products are considered healthy because they contain isoflavones.

Soy

The best weight control program includes a long-term commitment to eating a balanced diet and exercising.

True

The fat content percentage for a food that contains: 10 g carb; 4 g fat; 6 g protein with a total caloric content of 100 calories is 36%

True

The recommended percentages for consumption of foods include: 55-60% carbohydrates, LESS THAN 30% fat and approximately 12-15% protein with 25% of calories eaten at breakfast, 50% of calories eaten at lunch and 25% of calories eaten at dinner

True

The four antioxidants:

VITAMIN A, VITAMIN C, VITAMIN E, and SELENIUM

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

Vitamin D

A Body Mass Index of ___ is considered underweight.

18

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

60-90

Water is: __________ of total body weight, contained in almost all foods, involved in rebuilding cells, and the most important nutrient.

75-80%

The following include a list of percentages of fat and muscle lost from participation in each of the following diet approaches.

- Near fasting: 50% fat lost; 50% muscle lost - Moderate diet: 75% fat lost; 25% muscle lost - Diet and exercise 98-100% fat lost; 0-2 % muscle lost

The minimum number of calories needed in a day is approximately _______ for men and _______ for women.

1500 ; 1200

For successful weight loss, aerobic exercise should last at least ____ minutes per session.

60

________________ can help prevent cancer.

Antioxidants

Phytochemicals

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

Cancer is the movement of cancer cells from one part of the body to another. This is called _____________.

Metastasis

Body weight is lost fastest when using exercise and a low-fat weight loss plan.

True

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

True

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

True

Saturated fats are solid at room temperature.

True

Use of a low-carbohydrate, high protein diet can promote the use of lean tissue of the body as an energy source while limiting the intake of essential nutrients for the body, promote the consumption of unwanted dietary fat via the additional meat sources, loss of vitamin B, calcium, and potassium. Feelings of weakness, nausea, constipation, irritability, light-headedness, and fatigue can also occur. An increased risk for osteoporosis and cancer can also occur.

True

Very low calorie diets usually reduce BMR.

True

Vitamins are classified into fat soluble and water soluble vitamins.

True

When computing the caloric content of food and the percentage of fat contained in a food, one must remember that carbohydrates contain 4 calories per gram, fat contain 9 calories per gram and protein contain 4 calories per gram.

True

Greater risk for disease has been found for ___________ individuals.

Type A

Ways to change ___________ personality include learning to treasure unplanned surprises

Type A

_______________ fats in the diet come from plant sources.

Unsaturated

Safe sun exposure involves a maximum of ____ minutes per day between the hours of 10:00 AM and 4:00 PM.

20

One pound of fat represents _________ Calories.

3,500