Health and Wellness Final
When a food is labeled "trans-fat free", the food can still contain _____ or less of trans fats.
0.5 grams
According to the lecture, 1 lb of beef/steak uses over _______ gallons of water compared to 1 gallon for a pound of cricket protein.
1,000
According to the lecture and many nutrition experts, a moderate amount of carbohydrates to eat each day would be approximately ____ grams per day.
100 grams
According to the lecture, the average adult checks their SMART phone ____ times per day for an average of 3 minutes, so they spend an average of ____ hours a day using technology.
150 & 7.5
According to the lecture, the average American adult consumes between _____ and _____ pounds of sugar per year.
150 - 180
How much fiber should the average person consume to get all of the health benefits?
25-38 grams
According to the lecture, ideally we want the ratio of Omega 6 to Omega 3 to be like it was in the caveman era, which was _______.
2: 1 or 1:1
Most people should stop caffeine consumption by____ o'clock each day to not have the caffeine affect sleep quality.
2:00 PM
If a person attempts to make 2 habit changes then what is their chance of success?
35%
According to the government RDA, if Karen weighs 110 lbs, then she should eat ____ grams of protein per day.
40 grams
If a bread is labeled 100% whole grain, it actually can only have ____% whole grains.
51%
What percentage of patients did I say actually take their cancer, diabetes and cardiovascular medications?
55%
According to lecture, short sleep is considered sleeping less than ___ hours or less per night.
6
According to the lecture, we used to sleep 10 or more hours a night throughout most of history, but now we sleep an average of _____ hours per night.
6.7
According to the lecture, what is the ideal bedroom temperature for sleeping?
60-68
In the lecture, I showed that when you buy 85% lean ground beef or turkey, you are actually getting ____ % calories from fat.
63
If you buy a 20 oz bottle of Mountain Dew and one serving has 31 grams of sugar, how much sugar will you consume if you drink the whole bottle?
77
According to the lecture, the average person sits ___ hours per day.
9
How many of the amino acids are considered essential?
9
According to the lecture, if you weighed 180 lbs, how many ounces of water should you drink per day?
90 oz
According to the lecture, what is the first step, whenever you are getting ready to make a change in your life?
Assess where you are at
Which of the following is an identity based-habit?
Being the type of person who never misses a workout
Being able to express your feelings is a type of
Emotional Health
According to the lecture, most people define their health as "healthy".
False
Based on the lecture, most adults understand and use the term "moderation" appropriately.
False
Extra credit assignments are regularly accepted in this course.
False
No matter what you do for lifestyle changes, ultimately it is your genetics that dictates your health status.
False
One way to compensate for sitting for 9 hours a day is to go to the gym for an hour after work.
False
Which of the following is not true in regards to the functions of fat in the body?
Fats carry fat soluble vitamins such as Vitamin B and C.
Which of the following is not true in regards to olive oil?
It is great for cooking at high heat.
Which of the following organisms causes the most cases of foodborne illnesses in the United States.
Norovirus
During the lecture video, I said most people define their health as
Not Sick
Which type of life is more stress free?
Proactive
Seasonal affective disorder is associated with_______________
Reduced Exposure to sunlight
What term is the belief that you can be successful at something?
Self Efficacy
What role does religion play in spirituality?
Spirituality may or may not include participation in organized religion.
When you set your alarm at night, what symbolic part of your brain are you using?
The Rider
According to lecture, sedentary lifestyle is equivalent to smoking and poor diet in regards to causing chronic disease.
True
According to the lecture, many Mainers are normally suffering from a deficiency of __________.
Vitamin D
An acute anxiety reaction that brings on an intense physical reaction (often for unknown reasons) with symptoms such as elevated heart rate, chest pain and sweating is known as __________.
a panic attack
Which of the following best describes emotional health?
ability to adapt to various situations, ability to solve problems, ability to self-sufficient, ability to express and control feelings
Caffeine works to increase energy by blocking the production of _________ in the brain.
adenosine
Giving of oneself out of genuine concern for others is the quality known as _______________
altruism
According to Maslow's hierarchy of needs theory _____________________
an individuals basic survival needs must be met before they can truly be healthy.
In the practice of yoga, physical poses, which can be restful or strenuous, are called ________________
asanas
According the lecture, which type of light disrupts melatonin and is released by all electronics such as cell phones and computers?
blue light
According to the lecture, digestion starts with the __________.
brain
The 24-hour cycle by which you are accustomed to going to sleep, waking up, and performing habitual behaviors is your __________.
circadian rhythm
Which spiritual practice is Marissa engaging in when she takes some quiet time to think about the ethical issues involved in human trafficking?
contemplation
The new MyPyramid recommendations are better because they do all of the following except _______.
eliminate dairy recommendations
Studies have shown that experienced meditators have an increased capacity for ___________________
empathy
Which part of the whole grain is typically in most bread?
endosperm
According to the lecture, the which of the following has been found to raise HDL levels in the body?
exercise
What part of the digestive system is designed for absorption of nutrients?
small intestine
According to the lecture, foods labeled as "whole grain" are typically healthy.
false
According to the lecture, going to bed at 10:00 pm and waking at 6:00 am is no different in regards to sleep quality than going to bed at 12 midnight and waking at 8:00 am.
false
According to the lecture, most people eat because of due to feelings of hunger.
false
According to the lecture, saturated fat consumption is the main cause of heart disease.
false
As sleep deprivation increases, overall memory recall decreases except for positive experiences.
false
The government RDA's are designed to achieve optimal health.
false
The old food pyramid used to recommend 6-11 servings of whole grain breads and grains to be healthy.
false
Heather is always tired, tense, and irritable with everyone. She has difficulty concentrating and sleeping. She's had these symptoms for at least the last six months. Her behavior is most characteristic of ___________________
generalized anxiety disorder
Psychosocially healthy people generally_________________.
have a positive outlook feel good about themselves respect diversity control anxiety
The characteristics of spiritual well-being include _________________
having strong personal values.
A healthful diet should be all of the following, except ____________.
high protein
According the lecture, protein builds muscle and can do all of the following in the body except ________.
increases appetite
According to the lecture, MyPlate is a good start, but ______________
it could mean eating a lot of sugar
Which of the following is not a common sign of dehydration?
light colored urine
According to the lecture, glycogen is stored in the muscles and ______ in the body.
liver
According to the lecture, all of the following are signs of a protein deficiency except__________.
loss of smell
According to the lecture, which stage of the Transtheoretical Model is the most common to have relapses?
maintenance
The difference between major depression and dysthymia is
major depression interferes with work and school
Which hormone is released in the brain and triggers us to fall asleep each night?
melatonin
A purposeful, nonjudgmental observation in which we are fully present in the moment is a practice known as __________.
mindfulness
Which of the following is the healthiest source of monounsaturated fats?
olive oil
Next to water, ___________ are the most abundant substances in the body.
proteins
All of the following are foods high in trans fats except ________.
red meat
The three facets of human spirituality are _______________
relationships, values, and purpose in life.
According to the lecture, what are the 4 leading causes of chronic disease in this country?
sedentary lifestyle, smoking, alcohol use and poor diet
Making small changes over time is known as
shaping
Which of the following is considered an incomplete protein source?
soy protein
When you feel like you do not have a purpose in life, this can affect your ________ health.
spiritual
Believing in a force or higher power that gives meaning to life and leads to a sense of purpose and connection with others is _____________.
spiritual health
What is the number one impediment to academic performance for college students?
stress
According to the transtheoretical model of change, which stage involves the change becoming part of your personality?
termination
Which of the following is the worst type of fat to consume?
trans fats
According to lecture, it is possible to eat a diet that is 85% fat and be relatively healthy.
true
According to research, almost all children diagnosed with depression are preceded by sleep deprivation.
true
According to the lecture, carbohydrates are not necessary for health.
true
According to the lecture, waking up each night after 3-4 hours of sleep and then falling back to sleep may actually be a normal hold-over from centuries of similar sleeping patterns.
true
If a person stays awake for 24 hours, it's the equivalent of having a blood alcohol of .08 - .10.
true
Naps can be beneficial from as little as 7 minutes to up to 90 minutes, but ideally no longer.
true
Sometimes eating frozen vegetables can have more vitamins and nutrients than buying organic vegetables.
true
The principles that influence our thoughts and guide the choices we make in life are known as __________.
values
In the portion control guide that I listed in the lecture, a fist is equivalent to a serving of _________.
vegetables
Which of the following is not considered a macronutrient?
vitamins