PHED 1164 Final

Proteins are composed of _______ _, of which _____ are essential amino acids and _____ are non-essential amino acids.

20 amino acids 9 essential 11 non-essential

Safe sun exposure involves a maximum of ____________ per day between the hours of ____:______AM and ____:_____PM .

20 minutes 10:00 AM and 4:00 PM

One pound of fat represents __________ calories.

3,500 Calories.

Water is ____-_____% of total body weight, contained in almost all foods, involved in rebuilding cells, and water is the __________ ___________nutrient.

75-80% most important nutrient **water can rebuild cells.**

SIX nutrients of foods:

CARBOHYDRATE, PROTEIN, FATS, MINERALS, VITAMINS, WATER

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

Fiber

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

T

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

T

STI's (sexually transmitted infections) are diseases spread through sexual contact. The best way to prevent them is abstinence or a mutually monogamous relationship. T or F

T

The American Social Health Association states that 50 percent of all Americans will acquire at least one STD in their lifetime. T or F?

T

Vitamins are classified into fat soluble and water soluble vitamins. T or F

T

Ways to change Type A personality include learning to treasure unplanned surprises. T or F

T

When stress levels reach mental, emotional, and physiological limits diseases may develop. T or F

T

why are soy products considered healthy

because they contain isoflavones.

A true of protein is used to _______ and __________ __________ .

build and repair body tissues.

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

carbohydrates contain 4 calories per gram, fat contain 9 calories per gram and protein contain 4 calories per gram.

The most effective exercise combination is ________(aerobic) and ________ . Aerobic exercise ________ the set point for fat content while weight training _____________ 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).

cardio (aerobic) and weight training lowers the set point for fat content. raises one's basal metabolic rate (BMR)

Soluble fiber binds fats for _________ .

excretion

Body weight is lost fastest when using __________ and ______-______ _______ ______ _______.

exercise and a low-fat weight loss plan.

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

female - 25 grams male - 38 grams

Phytochemicals: are found in __________. What do they help with?

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

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

high-intensity

Know 3 relaxation techniques described in the text. Which appeals to you to use

hot bath eat sleep

The best weight control program includes a __________.

long-term commitment to eating a balanced diet and exercising.

Unsaturated fats in the diet come from _________.

plant sources.

The most dangerous fat to one's health is __________.

saturated fat.

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

set point.

Saturated fats are ________ at room temperature.

solid

What is RDA?

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

Cancer is __________________. This is called ________.

the movement of cancer cells from one part of the body to another. metastasis

Probiotics are found in ________ .

yogurt

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%

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

1500 - men 1200 - women

The following include a list of percentages of fat and muscle lost from participation in each of the following diet approaches. Near fasting:______% fat lost;_______% muscle lost Moderate diet:______% fat lost; ______% muscle lost Diet and exercise: ______% fat lost; ______ % muscle lost

50% fat lost and 50% muscle lost near fasting 75% fat lost and 25% muscle lost moderate diet 98-100% fat lost and 0-2% muscle lost diet and exercise

The recommended percentages for consumption of foods include: ___-____% carbohydrates, LESS THAN ____% fat, approximately____-_____% protein, ____% of calories eaten at breakfast, _____% eaten at lunch, and _____% eaten at dinner.

55-60% carbohydrates, LESS THAN 30% fat approximately 12-15% protein 25% of calories eaten at breakfast, 50% of calories eaten at lunch 25% of calories eaten at dinner

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

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.

<<<< that

Greater risk for disease has been found for Type ______ individuals.

A

Fats carry vitamins _____, ______, ______, and _______.

A, D, E, and K throughout the body.

What can help prevent cancer?

Antioxidants

Very low calorie diets usually reduce _____.

BMR.

A Body Mass Index of 18 is considered underweight. T or F

True

The four antioxidants:

VITAMIN A, VITAMIN C, VITAMIN E, SELENIUM

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

Vitamin D