Kinesiology Exam 2

From 1977-2000, Americans have _____ their sugar intake.

Doubled

Evidence is mounting that obese individuals with ____ fat are clearly at higher risk for heart disease, hypertension, and type 2 diabetes.

abdominal

A waist circumference ____ indicates a higher risk for cardiovascular disease, hypertension, and type 2 diabetes.

above 40 inches in men and 35 inches in women

Commitment as a process of change is best defined as ____.

accepting the responsibility to change

Marcia can be described as a good stress manager because she ____.

accepts her limitations

Problems of confidence, as an impediment to quitting smoking, surface when people ____.

do not believe they can quit smoking

Significantly overweight people intent on losing weight should choose exercises in which they ____.

do not have to support their body weight

Unlike people suffering from bulimia nervosa, binge-eating individuals ____.

do not purge

Manny often skips lunch and/or dinner when he's on a "bender," i.e., binge-drinking. This behavior is characteristic of which disorder?

drunkorexia

People with an internal locus of control have a(n) ____.

easier time adhering to a wellness program

A desire to achieve model-like thinness contributes to the gradual increase in the number of people who develop ____.

eating disorders

Which statement applies to the simplest model of change, the two-stage change model of unhealthy behavior and healthy behavior?

either you do it or you don't

Which process of change applies to a woman who quits smoking after seeing an aunt die of lung cancer?

emotional arousal

Compared with a healthy thin person, an underweight person has extremely low body fat, even to the point of compromising the ____.

essential fat

The 3 percent ____ recommendation for men seems to be the lower limit for people to maintain good health.

essential fat

The minimal amount of body fat needed for normal physiological functions is known as ____.

essential fat

The newlyweds are nervous but happy about starting their life out together. Which term applies to their feelings?

eustress

Body mass index (BMI) is used almost exclusively to determine health risks and mortality rates associated with ____.

excessive body weight

Mary has been having trouble sleeping. Which pre-bedtime pattern should she adopt?

exercising vigorously more than four hours before bedtime

Which nutrient is the body's most concentrated energy source?

fat

The product of body weight and percent fat is known as ____.

fat weight

Which substance occurs naturally in fruits and honey and is converted to glucose in the body?

fructose

With respect to weight, if current trends hold, the American adult will average a ____.

gain of one to two pounds per year

Which hormone, produced primarily in the stomach, stimulates appetite?

ghrelin

Anthropometric measurement techniques to estimate body fatness include ____.

girth measurements

During prolonged exercise, glycogen is broken down into ____, which then is readily available to the muscles for energy production

glucose

When fasting or on a crash diet, ____ storage can be completely depleted in just a few days.

glycogen

When you write down your ____, and preferably share them with others, you are signing a behavioral contract for change

goals

Consuming most of your calories earlier in the day seems to ____.

help with weight loss

The Dietary Guidelines for Americans 2010 call for increased consumption of whole grains and decreased intake of ____.

sodium

Nothing adds more sugar to the American diet than ____.

soft drinks

In the context of SMART goals, "monitor body weight before breakfast every morning" is best described as a ____.

specific action

A fighting spirit may be the underlying factor in what is called a(n) ____ from incurable illness.

spontaneous remission

Which element of body composition serves as an energy substrate for metabolism?

storage fat

The largest nucleus of the brain's basal ganglia, known as the ____, plays a key role in habit formation.

striatum

Tom is grinding his teeth, cannot sleep, and is easily irritated. What is Tom experiencing?

symptoms of stress

One reason that waist-to-height ratio is more accurate than waist circumference as a health assessment measure is because WHtR ____.

takes height into account

In the preparation stage of the transtheoretical model of change, people are ____.

taking initial steps for change

At restaurants, people are most likely to base their food choices on ____.

taste, convenience, and cost

The action stage of the transtheoretical model of change requires ____.

the greatest commitment of time and energy

Once you have identified and written down a specific goal, you should write ____ that will help you reach that goal.

the specific actions

When it comes to health and fitness, "underweight" and "____" do not necessarily mean the same thing.

thin

People with an external locus of control believe that ____.

things happen to them by chance, despite their behavior

Research indicates that individuals who are 10 to 30 pounds overweight during middle age (30 to 49 years of age) lose about ____ years of life.

three

Which function applies to lipoproteins?

transport fats in the blood

Melissa is having girth measurements taken to estimate her percentage body fat. Where should this measurement be taken?

wrist

Each gram of fat provides ____ calories, which are more than twice the calories of a gram of carbohydrate or protein.

​9

During weight lifting, which system provides the necessary energy?

​ATP-CP

​The brain has a powerful influence over the body via the link between the emotions and the ____ system.

​immune

Most of the ATP required for a 200-meter run by a trained runner comes from the ____ system.

​lactic acid

The three factors most critical to health, longevity, and quality of life are proper nutrition, a sound exercise program, and ____.

​quitting (or never starting) smoking

Which function is associated with minerals?

​regulate muscular and nervous tissue impulses

Good nutrition means that a person's diet ____.

​supplies all the essential nutrients

BMI levels of ____ or higher are indicative of excess body fat that can lead to significant health problems.

30

If your goal is health fitness, how much physical activity is recommended?

30 minutes at least 5 days a week

What is the commercial name for the device used in the air displacement technique of assessing body composition?

Bod Pod

The skin fold thickness method of assessing body composition often utilizes the Bod Pod.

False

The social cognitive theory of change illustrates change as a gradual process that involves several stages.

False

You should weigh yourself at different times of the day to more effectively monitor your body weight.

False

What principle underlies the bio electrical impedance technique for assessing body composition?

Fat tissue is a less efficient conductor of electrical current than is lean tissue.

Terence is having trouble completing his tax return. What would Dr. Hans Selye most likely advise Terence to do?

Go for a swim.

Lisa, 35, has a body fat percentage of 22. Which body composition standard applies to her?

Good

What "barrier to change" best applies to tanners who focus on the short-term attractiveness of bronze skin and disregard the long-term risk of skin cancer?

Gratification

Which physiological change occurs as part of the fight-or-flight mechanism?

Heart rate increases.

What public health message is associated with waist-to-height ratio?

Keep your waist circumference to less than half your height.

Streets typically are rated by traffic engineers according to their ____.

Level of service

From 1980-2000, fitness club memberships_________; during that same time, the obesity rate _________.

More than doubled Also doubled

Which popular diet forbids consumption of alcohol, meat, fish, oils, sugar, and white flour?

Ornish

As a technique to determine thinness and excessive fatness, BMI incorporates height and weight to estimate critical fat values at which the risk for disease increases.

True

Frequent fluctuations in weight (up or down) markedly increase the risk of dying of a cardiovascular disease.

True

Genetic and lifestyle-related individual differences determine the number of calories required to maintain or lose body weight.

True

Habits can be changed by deliberate choice.

True

Health experts recommend five to six miles of walking per day.

True

Indifference and helplessness underscore a defeatist thought process, i.e., that we have no control over our health.

True

Lean body mass is equivalent to body weight minus body fat.

True

Post-menopausal women have an increased tendency to store fat in the abdominal area.

True

Pre-contemplation is the first stage in the process of willful change.

True

The "A" in SMART goals stands for acceptable goals that are compatible with those of others when a group effort is required.

True

The air displacement method calculates body volume by subtracting the air volume with a person inside a chamber from the volume of an empty chamber.

True

The body functions best when blood sugar remains at a constant level.

True

The human body requires a certain amount of oxygen per pound of lean body mass.

True

The obesity level is the point at which excess body fat can lead to serious health problems.

True

Depending on body size, activity patterns, rehydration level, and dietary intake, your weight will likely fluctuate by ____ from one day to the next.

a pound or more

Non-smoking areas, policy interventions, and advocacy groups are examples of ____.

social liberation

The lowest risk for chronic disease is in the BMI range of ____.

22 to 25

What is the recommended health fitness fat percentage for a 20-year-old woman?

28 percent or less

Which activity is most likely to release endorphins from the pituitary gland in the brain?

30 minutes of vigorous aerobic exercise

Essential fat accounts for about ____ percent of the total weight in men.

3%

One pound of fat is the equivalent of ____ calories.

3,500

Which goal is most likely to help Jane reduce her body fat from 30% to 20%?

"I will reduce my body fat to 20% body fat in 20 weeks."

Which term refers to tech-related stress?

"technostress"

Cases of Type 2 diabetes among adolescents in 1980 was _____ compared to _______ in 2010.

0 57,638

Given the decrease in physical activity nationwide, how much lean tissue does an American adult lose on average each year?

0.5 pounds

You may require a multivitamin supplement if your daily caloric intake is ____ calories.

1,300

A daily caloric intake of approximately ____ calories provides the necessary nutrients if a variety of nonprocessed foods are distributed properly over the basic food groups.

1,500

In broad daylight, an individual is exposed to about ____ lux.

10,000

Normal physiological functions can be seriously impaired when the percent body fat falls below ____.

12 percent for women

The high physical fitness standard for a 20-year-old woman falls between _____ body fat.

18 and 23 percent

The American Heart Association's daily allowance of added sugar is ____.

6-9 tsp

The Institute of Medicine of the National Academy of Sciences recommends that people accumulate ____ of moderate-intensity physical activity most days of the week.

60 minutes

Sugar is _____ times more addictive than cocaine.

8

As you start your diet plan, remember that a standard cup is ____.

8 ounces

At our current rate, over ____% of Americans will be overweight or obese in ____ decades.

95 2

Which popular diet was originally designed as a heart-healthy diet to help lower high blood pressure?

DASH

Which method of body composition measurement is most frequently performed during research and by medical facilities?

DXA

A well-designed weight management program should include a good night's rest, which is ____ hours of sleep.

Eight

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

Estimated Average Requirement

As a process of change, social liberation means accepting the responsibility to change and believing in your ability to do so.

False

Countering involves restructuring physical surroundings to avoid problem behaviors and decrease temptations.

False

Dual energy x-ray absorptiometry (DXA) uses potentially harmful x-ray technology to assess body composition.

False

Family and friends have the greatest influence on people's perception of what constitutes an "ideal" body weight.

False

Girth measurement is especially accurate in determining the body composition of either very thin people or the morbidly obese.

False

People who believe they have control over what happens to them in life are said to have an external locus of control.

False

People with bulimia typically are gaunt looking and significantly underweight.

False

Research indicates that individuals who are 30 or more pounds overweight during middle age (30 to 49 years of age) lose about 3 years of life.

False

Research indicates that mortality rates are similarly high for both thin people and obese people.

False

Sleep deprivation appears to be conducive to weight loss and may interfere with the body's capability to gain weight.

False

Storage fat is found within tissues such as muscles, nerve cells, bone marrow, intestines, heart, liver, and lungs.

False

The food industry spends less money advertising a single food product than the federal government spends promoting MyPlate.

False

Which popular diet emphasizes low-glycemic foods?

South Beach

Which popular diet is designed to reduce daily caloric intake by 500 to 1,000 calories by emphasizing foods of lower energy density?

Volumetrics Eating Plan

Some communities use a(n) "____" to rate how useful their streets are for pedestrians and bicyclists.

Walkability score

Carolyn has maintained a healthy body weight by exercising regularly and eating right for more than five years. She is considered to be in the _____ stage of the transtheoretical model of change.

adoption

What is the best exercise modality to offset the setpoint?

aerobic exercise

Your recommended body weight is computed based on the selected health fitness or high physical fitness fat percentage for your ____.

age and gender

The American Journal of Clinical Nutrition has associated high intakes of high trans fatty acids with an increased risk of ____.

all-cause mortality

Candace "works off" stress with an occasional five-mile jog. This activity stimulates ____ activity in the brain.

alpha-wave

Even though Joan is underweight, she has an intense fear of becoming fat. This fear is characteristic of which eating disorder?

anorexia nervosa

One difference between anorexics and people afflicted with bulimia nervosa is that bulimia sufferers ____.

are closer to their recommended body weight

Simply stated, ____ is the interaction with the interior self.

biofeedback

The concept of ____ is based on separating the body into fat and nonfat components.

body composition

Which characteristics apply to Type B behavior?

casual and relaxed

Which insoluble fibers are found in vegetables and fruit?

cellulose fibers

Which food choice associated with emotional eating triggers a release of mood-elevating opiates?

chocolate

Which characteristics apply to Type C behavior?

committed, confident, and in control

Feeling overwhelmed by all the changes needed to live a healthy lifestyle is most characteristic of which "barrier to change"?

complexity

As a process of change, ____ involves obtaining information about the problem so you can make a better decision about the problem behavior.

consciousness-raising

Type A individuals who commonly express anger and hostility are at higher risk for ____.

coronary heart disease

Caloric intake could be balanced against output if ____ could be determined accurately.

daily energy requirements

The time-specific component of SMART goals refers to having a specific ____.

date set for completion

Which exercise-related factor is the most valuable in reducing stress?

decrease in muscular tension

Which process of change involves surrounding yourself with people who will work toward a common goal with you or who care about you and will encourage you along the way?

helping relationships

​Iron is a key element of which blood component?

hemoglobin

What lipoprotein level is associated with a lower risk for coronary heart disease?

high HDL

One drawback of eating nuts is that they are ____.

high in calories

The major risk associated with long-time adherence to low-carbohydrate/high-protein diets is an increased risk of heart disease because ____.

high-protein foods are often high in fat

A belief in the basic goodness of humanity and respect for mankind are the core beliefs of which theory of behavior change?

humanistic theory

Which element can be added to monounsaturated and polyunsaturated fats to increase shelf life?

hydrogen

As a healing technique, visual imagery ____.

is designed to elicit mind and body relaxation

​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 part of an 8-hour period of sleep do experts consider the most vital for well-being?

last 2 hours

People engaged in a weight control/exercise program may be surprised to learn that their loss of body fat might be countered in part by a gain in ____.

lean body mass

Which hormone, produced by fat cells, lets the brain known when you are full?

leptin

Restaurant food is often ____.

less healthy than we think

Weight management is accomplished by making a ____ physical activity and proper food selection.

lifetime commitment to

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

light exposure

Dieting is often associated with a ____.

loss of lean body mass

Which function does soluble fiber serve?

lowers blood cholesterol

Whenever possible, goals and objectives should be ____.

measurable

Probiotics are ____ credited with rebalancing naturally present intestinal bacteria.

microbes

Positive correlations have been found between ____ and health outcomes.

social support

"Urge surfing," which directs you to notice the urge, pay attention to how the urge feels as it builds, and continue to notice the urge as it subsides, is characteristic of which process of change?

mindfulness

To treat his insomnia, Manuel focuses on becoming fully aware of where he is and what he is doing, without passing judgment or dwelling on the past. Which stress-management technique is he using?

mindfulness

The "porous bones" of osteoporosis are caused by a lack of ____.

minerals

The regulatory nutrients include ____.

minerals and water

Tracking your daily food consumption—and thus identifying sources of excessive calories and fat in the diet—is an example of _____.

monitoring

A consequence of the body using protein instead of a combination of fats and carbohydrates as a source of energy is that ____.

most of the weight lost is in the form of water

Which term refers to the drive that dictates human behavior by providing direction, energy, and persistence?

motivation

A rating of zero on the Stress Events Scale suggests which condition?

neustress

Hans Selye defined stress as a(n) ____ response.

nonspecific

Most children in the United States are ____ in their early years of life.

not overweight

On average, normal breathing requires ____ of your lung capacity.

one-third

Lester eats only organic foods and eschews any meats, fruits, or vegetables that he considers impure. Such "righteous" eating is characteristic of which disorder?

orthoxia

Richard, age 42, has a body fat percentage of 27. Which body composition standard applies to him?

overweight

Which group of vegetarians includes egg and milk products but no other animal foods in their diet?

ovolactovegetarians

Which type of explanatory style can delay healing time and worsen the course of illness in several major diseases?

pessimistic

Excessive body weight combined with ____ is the second leading cause of preventable death in the United States.

physical inactivity

​Fruits and vegetables are the sole source of____.

phytonutrients

One way of calculating BMI is by multiplying body weight in ____ by 703 and dividing this figure by the square of the height in inches.

pounds

John does not believe that he will get lung cancer from smoking cigarettes, so he does not want to quit smoking. John is in the _____ stage of the transtheoretical model of change.

precontemplation

Researchers have found an actual growth in gray matter in the brain's ____ as individuals build self-control.

prefrontal cortex

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

protein

The "R" in SMART goals stands for:

realistic

If your goal is unreachable, despite your full commitment and best efforts, you should:

reassess the goal

"Healthy weight" is another term for ____ body weight.

recommended

What does the formula LBM / (1.0 - DFP) calculate?

recommended body weight

In adopting a new habit, ____ is critical.

repetition

Foods with a high glycemic index help ____ after prolonged, rigorous aerobic exercise.

replenish depleted glycogen stores

With the skin fold thickness technique, where should all measurements be taken?

right side of body

Dual energy x-ray absorptiometry measures bone density to assess the ____.

risk for osteoporosis

According to your text, today's modern conveniences have lulled us into overconsumption and ____.

sedentary living

The belief in one's own ability to perform a given task is known as ____.

self-efficacy

Type A individuals tend to ____.

set their own goals

Which internal mechanism has been likened to a thermostat for body fat?

setpoint

The percentage of essential fat is higher for women because it includes ____ fat.

sex-specific

Street design manuals in the United States recommend ____ on one side of the street only.

sidewalks

Which method of estimating body fat utilizes pressure calipers?

skin fold thickness

The standard error of estimate (SEE) for _____ is ±3.5%.

skinfold thickness

Which theory holds that behavior change is influenced by the environment, self-efficacy, and characteristics of the behavior itself?

social cognitive theory

Goals that are ____ set you up for failure, discouragement, and loss of interest

unattainable

Various studies indicate that most people, especially obese people, tend to ____.

underestimate their energy intake

Max is having girth measurements taken to estimate his percentage body fat. Where should this measurement be taken?

waist

Which metrics are taken in conjunction with body mass index to assess health risks?

waist circumference and waist-to-height ratio

The weight lost while wearing a rubberized suit or sitting in a sauna is ____ weight.

water

Which popular diet employs a points system and features foods rich in protein and fiber?

weight watchers