PHED 1164 Final Review
The daily recommended fiber intake for females is __ grams and for males __grams.
25, 38
Compute the percentage of calories provided by fat in a food with the following composition (see Figure 5.3):Carbohydrate: 3 grams; Protein: 3 grams; Fat: 3 grams
3*4=12 3*4=12 3*9=27 12+12+27=51 27/51=53%
One pound of fat represents ________.
3,500 Calories
The American Social Health Association states that __ percent of all Americans will acquire at least one STD in their lifetime.
50
For successful weight loss, aerobic exercise should last at least __minutes per session.
60
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%
Proteins are composed of 20 amino acids, of which _ are essential amino acids and __ are non-essential amino acids.
9,11
Greater risk for disease has been found for Type _ individuals.
A
Briefly explain the effect of sleep deprivation upon weight loss or gain and how the following terms (ghrelin and leptin) play a role in this situation
A lack of sleep tends to disrupt the body's hormonal balances and those who get less than 6 hours of rest usually have a higher BMI. Additionally, the hormons that stimulate the appetite and fat cells- gherlin & leptin affect weight loss. When there is increased gherlin then there is an increase in weight gain, while if there is a decrease in leptin then it is harder to lose weight. All of this is caused from sleep deprivation.
Fats carry vitamins _, _, _, and _ throughout the body.
A, D, E, K
__________ is a critical turning point for cancer because it is when the mass contains about 1 million cells and angiogenesis occurs.
Carcinoma in situ
INSOLUBLE FIBER: Explain its function in the body and the food sources for this type of fiber
Insoluble fiber is not easily dissolved in water, and the body cannot digest it. This fiber is important because it binds water, resulting in a softer and bulkier stool that allows quick pass through.
list the percentage 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
_________are found in fruits and vegetables, fight cancer, protect plants from damage from sunlight, and Include carotenoids and polyphenols.
Phytochemicals
______ are used to build and repair body tissues.sd
Proteins
___ are diseases spread through sexual contact. The best way to prevent them is abstinence or a mutually monogamous relationship.
STI's (sexually transmitted infections)
_____ fiber binds fats for excretion.
Soluble
______________is the dietary reference intake that is estimated to supply the known nutrient needs of nearly all healthy people in the US.
The Recommended Dietary Allowance (RDA)
_________fats in the diet come from plant sources.
Unsaturated
List the four antioxidants
Vitamin A, C, E and Sellium
_______ are classified into fat soluble and water-soluble vitamins.
Vitamins
If a stressor cannot be removed, the next best coping strategy to reduce distress is to __________ of the stressor.
change of perception
When stress levels reach mental, emotional, and physiological limits _______ may develop.
diseases
Soluble fiber: Explain its role in the body with fats, the effect of these actions on one's body and the food sources for soluble fiber
food sources: oats, fruits, veggies, barley, and psyllium
Compared to low-intensity exercise, _________ exercise burns more total calories per workout.
high-intensity
Soy products are considered healthy because they contain ______.
isoflavones
Body weight is lost fastest when using exercise and a _______ plan.
low-fat weight loss
The truth about cancer is that; the movement of cancer cells from one part of the body to another is called ________.
metastasis
A BMI of 30 is considered
obese
A BMI of 25 is considered
overweight
Very low-calorie diets usually __________.
reduce Basal Metabolic Rate (BMR)
The most dangerous fat to one's health is _______ fat.
saturated
The mechanism which seems to regulate how much a person weighs is known as _______.
set point
Saturated fats are ______ at room temperature.
solid
Ways to change Type A personality include learn to treasure ________.
unplanned surprises
Created in the body by exposure to sunlight, _______fights against the development of breast, colon and prostate cancer.
vitamin D
Probiotics are found in ______.
yogurts
List 8 of the 25 weight loss strategies discussed in the text
-1. Make a commitment to change. -2. Set realistic goals. -3. Monitor caloric intake. -4. Plan on three small meals and possibly 1-2 snacks daily. -5. Weight yourself regularly. -6.Incorporate exercise into the program. -7. Differentiate hunger and appetite. -8. Select low-energy/high-volume foods. -9. Increase fiber intake. -10. Eat less fat.
BONUS: LIST 5 OF THE METHODS TO ENHANCE THE QUALITY OF ONE'S SLEEP:
1.exercise and be physically active 2.go to bed and get up at the same time 3.don't rely on alcohol to sleep 4.avoid long naps 5.keep the bedroom cool,quiet, and dark
The minimum number of calories needed in a day is approximately ________ for men and ________ for women.
1500, 1200
A Body Mass Index of ___ is considered underweight.
18
Safe sun exposure involves a maximum of ___ minutes per day between the hours of 10:00 AM and 4:00 PM.
20
The best weight control program includes a long-term commitment to eating a __________ and _________.
balanced diet, exercising
List all six nutrients of foods
carbohydrate protein fats minerals vitamins water
The __________ is a type of complex carbohydrate that is not easily digested.
carbohydrate nutrient fiber
When computing the calorie 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 protein contain 4 calories per gram