HHS 231 Exam

Which of the following is not a way for families to encourage a physically active life?

Punishment

The most prominent type of sugars consumed in the U.S. diet are from:

Added sugars

Biking safely to the playground or park

Community

Before a workout, you should fuel up with:

Complex Carbohydrates

Two of the biggest influences on the foods that we consume are:

Convenience, Visibility

When seeking quality information via blogs, websites, or videos for muscle fitness, what are some things to look for? Select all that apply.

Examine the education or background of the individual giving advice. Does this information contradict the science? Is the site sponsored by another company or is there a conflict of interest?

Dana has decided to do "BodyFit" workouts which she pays $20 per month for unlimited online workout videos. What are 3 positive aspects for online videos?

Dana can do the videos whenever she wants. Dana can take breaks when needed by pausing the video.

Delayed onset muscle soreness (DOMS) is:

Extreme soreness that can last up to 7 days.

Kindness Opposite

Judgement

No spotter is needed

Machine Weights

A plant-based diet is (select all that apply):

One that encourages eating whole foods like fruit and vegetables One that discourages dairy¸ meat¸ eggs and refined and processed foods

15+

Reps for endurance

Which of the following is NOT a mental health issue

Stress

Triggers fight or flight response (Gas pedal)

Sympathetic Nervous System

bag of chips with veggies on the packaging

non-healthful snacks

gummy bears

non-healthful snacks

According to Marion Nestle's presentation, the amount of federal subsidies that went to fruit and vegetables growing from the USDA during 2008-2012 was:

0.45%

According to the Harvard article, the US uses bicycles ______________% of all trips while the Netherlands is ______________%.

1, 27

In choosing yogurts, you should look for less than ______________ grams of ______________ per serving.

10; sugar

Given what you know about Joseph, how many exercises should he do for his chest area?

2-5 exercises

A healthy balanced snack consists of (choose all that apply):

250 calories Carbohydrate Protein

When you compare the fiber content in whole fruits vs 100% fruit juices, what are the fiber contents (per serving)?

3-5 grams in whole fruits and 1-2 grams in juices.

Ethan wakes up at 9am each weekday and noon on the weekends. His morning meals should be within which time frame?

9-11am on weekdays and 12-2pm on weekends

Can use your natural ROM

Free weights

Which of the following is NOT a critical issue stated by NAMI that multicultural populations face with regards to mental health?

Higher rates of health insurance

Lifting more than 40% of your 1RM

Intensity for muscle endurance

What are the true biological sex differences between men and women with regards to strength training?

Men have more testosterone, so their muscles can bulk up more in comparison to women.

3-5

Sets for strength

Which of the following is correct about the Pomodoro technique? (Select all that apply.)

Turn off any thing that could distract you. At the end of the session¸ take a break or turn your attention to something else.

List the steps of program design in order:

1. Select training variables 2. needs/wants analysis 3. evaluation and review

According to the Pomodoro technique, how long should you intently focus one Pomodoro session for?

25 mins

Caleb has lost 2 lbs while working out. How much water does he need to drink to replenish the water he lost?

6 cups

Joseph is looking to build hypertrophy in his workout plan. According to the chart above, which of the following would be his number of reps for each exercise for his workout?

6-12 reps

According to the Detox article, which of the following are identified problems with a detox diet? Select all that apply.

A lot of risks Lack sufficient calories and balanced nutrition No proof.they work Quick fixes are not the answer They are often expensive

Pump epinephrine (adrenaline) into the blood stream

Adrenal Glands

To save time in the gym, which of the following style of training would be most beneficial?

Alternating between upper and lower body Circuit style workouts

Based on this article, when stress is detected by the body's senses, the ______________ sends the distress signal to the ______________ which in turn functions as the command center to respond to the stress.

Amygdala, hypothalamus

Gina is ready for lunch. She walks by a restaurant and, after smelling their food, decides to go in and get fried chicken. Gina's food selection decision was based on:

Appetite

Which of the following best fits with the examples provided as WORKSITE initiatives to encourage activity based on the Harvard Article?

Attractive stairwells Health incentives Encourage exercise breaks Reminder signs by the elevators

Why is time not a factor within the FIRST principle for muscle fitness?

Because time at the gym can be spent very efficiently or your workout can take a long time.

The main thesis of the Harvard article was:

Building an environment that helps encourage daily and regular physical activity supports active lifestyles and can reduce disease rates like obesity levels.

Changchang is a first-year international student who is missing the comforts of home and family, and she is finding it challenging to communicate with others. Changchang is attending all her classes and seeking help with regards to her academic success when needed. She understands the material in her classes but it takes her longer to learn due to primarily working in her second language (English instead of Chinese). According to the situation described above, what statement best describes Changchang's stressors?

Changchang's absolute stressors involve culture changes and language barriers whereas her relative stressors are family, connection, and school stressors.

Which of the following is NOT a benefit of muscle fitness?

Decreased mood levels

An individual should use a spotter when:

Doing exercises above the head, chest, and neck

What are some practical strategies to feel better as stated in the article? Select all that apply.

Eat a balanced diet Stay hydrated Cook

Mia doesn't like eating in the morning because it makes her feel sick. Which of the following strategies could Mia try to incorporate some food into her morning? Select all that apply.

Eat around 1.5-2 hours after waking up Eat smaller meals or snacks

Stress from positive events or circumstances such as starting a new relationship, moving, taking a vacation, or holidays with family or friends would be referred to as:

Eustress.

Physiological damage, reduced immunity, and increased susceptibility to physical and mental health issues are characteristic of which stage of the general adaptation syndrome?

Exhaustion

An item states it's on sale for 5 cans for $5. This means I would have to buy 5 cans to get the deal.

False

Muscle can turn into fat.

False

The idea of "eating better, eating less, and moving more" is helpful to all of the following, EXCEPT:

Food manufacturers

Movement reflects functional activities

Free weights

Weight is the same from facility to facility

Free weights

Parker is a fulltime student that wants to continue to train his body. He incorporates posture¸ ab¸ neck¸ and lower back exercises to assist with his sedentary behaviors.

Functional Training

Popcorn

Healthful Snacks

Water

Healthful Snacks

Carrots and hummus

Healthful snacks

Snacking:

Helps supplement foods we missed in our meals.

Which of the following best fit with the examples provided as a SCHOOL initiative to encourage activity based on the Harvard Article? Choose all that apply.

Host a "Walk or Bike" day Encourage exercise breaks Develop physical activity skills Offer after school activities Combine programs for nutrition and physical activity

Lifting more than 80% of your 1RM

Intensity of muscle strength

Common Humanity opposite

Isolation

A bicep curl where you bend your arm at the elbow and bring the weight toward your shoulder and then back to extension. A bicep curl would be classified as what type of exercise?

Isotonic

According to the video, the secret revealed is that eating healthy can give you:

Just as much pleasure as eating not healthy

Provide small diagram/image of the exercise

Machine weights

The take home message about the 'superpower of mindfulness' in this video is best stated as:

Mindfulness is learning how to become aware and respond wisely to situations that happen to you rather than responding blindly.

What was the reason given for not grocery shopping while hungry?

More likely to pay attention to cravings

Austin has just started lifting weights and at this point is unsure of his specific SMART goal. He is doing some exercises with lots of reps and other exercises with heavier weight.

Muscle Fitness

Quinn is working on bettering her 1RM for her bench press.

Muscle Strength

According to Marion Nestle's talk on Food Policy, the large problems for food systems are:

Obesity, food insecurity, and the environmental damage

The local elementary school runs a walk¸ bike and roll to school day.

Organization

'Rest and digest' after the demand is gone (Brake pedal)

Parasympathetic Nervous System

Marion Nestle states that there are two main components affecting food choices. What are they (choose all that apply)?

Personal choice Food system policies

Which of the following options will help with your physical AND Mental wellbeing?

Physical Activity/Exericse

What is a good general rule for picking out meat?

Pick the leanest cut of meat that you can afford.

The general adaptation syndrome describes how the body:

Responds to stress when homeostasis is disrupted.

A needs/wants analysis helps individuals set:

SMART goals for muscle fitness training

What are the two primary goals for muscle fitness?

Safety; Effectiveness

Some practical strategies to reduce mindless eating would be (select all that apply):

See it before you eat it. Put food into a bowl instead of eating out of a bag Move food farther away or put food out of sight Eat with your stomach¸ not with your eyes

The purpose of "salt water followed by fresh water" experiment was to:

Show the desensitization of certain flavors when consumed regularly and therefore we need stronger tastes

According to the article, which of the following are accurate reasons to reduce your chronic stress? (Choose all that apply.)

Stress keeps HPA axis activated¸ which is difficult to maintain long term. Heighten cortisol levels buildup fat tissue potentially leading to weight gain. Increased cortisol levels increase appetite.

Which of the following statements are FALSE according to these food desert videos?

Technology like food oasis give unlimited access to farmer's market produce.

Bella is trying to tone her hips and glutes so she started doing kick-backs, leg lifts, squats, and bridges to tone them up. How can you help Bella be more successful toward her goal? Select all that apply.

Tell her that those exercises will gain her strength in those areas. Tell her that body composition is an important factor to show visible definition in those areas

The main thesis of this video about changing our taste buds was:

The longer we eat healthier foods, the better they taste.

Betty and Shelly have been roommates for over a year. Betty's roommate Shelly is continually moody and impulsive in both her academic and social circumstances. Betty is unsure how Shelly will react depending on her current mood. Which ingredient of NUTS does this best describe for Betty?

Unpredictable

Maya's workout lasts for 55 minutes total. What does she need to consume during her workout to fuel herself appropriately?

Water

A(n) ______________ refers to the target muscle of an exercise.

agonist

Dairy or dairy alternatives provide which of the following nutrients? Select all that apply.

calcium, protein, vitamin d

Deli meats that are good sources of lean protein are (select all that apply):

chicken, turkey, roast beef

The local hospital adds a walking path on their campus for patients and employees.

community

2-3 days per week

frequency

Which of the following food examples contain a protein and simple carbohydrate component for fueling after your workout? Select all that apply.

hummus and carrots apples and peanut butter trail mix greek yogurt and blueberries

Feeling depressed or anxious makes you eat and eating too much makes you feel more depressed and anxious.

individual

Paul creates a stretching area in his room to work on flexibility while reading.

individual

When ordering food at a restaurant¸ ordering first to reduce the social influence from others.

interpersonal

Why are physicians NOT prescribing a plant-based diet to patients?

lack of patient educational resources

How many grams of added sugar per serving do you want to look for on the nutrition facts panel when buying cereal?

less than 10 grams

Ian can do 45 pushups in one minute

muscle endurance

According to the video, you should try to select deli meats that have which of the following options? Select all that apply.

nitrate free nitrite free low sodium

nuttella on wheat bread

non-healthful snacks

In choosing a nut butter (like peanut, almond, or cashew butter), which of the following should you look for on the label (select all that apply?

only nuts and salt trans fat free

Local farmers go to nearby lower income neighborhoods and sell produce at an affordable price.

organization

Mindfulness opposite

over identification

Complete the following sentence: When things go wrong in our life we go into ______________ mode instead of ______________.

problem solving, care and compassion

Implementing a soft drink tax for individuals who buy sugary beverages

public policy

8-12 exercises

reps for hypertrophy

The best type of training to do in a crowded gym would be ______________.

standard training

Granola bars can be considered healthy snacks if they have which of the following (select all that apply)?

whole grains 200 calories or less 2-3 grams of fiber

Choose all that apply: One serving of fruits or vegetables are equivalent to (select all that apply):

½ cup of cooked vegetables 1 cup of leafy greens 1 medium-sized fruit