PHED 1164 Final Exam Review

a body mass index of ___ is considered underweight

18

the daily recommended fiber intake for females is ___ grams and for males ___ grams

25, 38

eat ____% of calories at breakfast, eat ____% of calories at lunch, eat ____% of calories at dinner

25, 50, 25

One pound of fat represents _____ Calories

3,500

recommended percentages for consumption of foods include: LESS THAN ____% fat

30

carbohydrates contain ___ calories per gram, fat contain ___ calories per gram and protein contain ___ calories per gram

4, 9, 4

There are ___ essential amino acids and ___ non-essential amino acids

9, 11

Created in the body by exposure to sunlight, Vitamin ___ fights against the development of breast, colon and prostate cancer

D

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

RDA

________________ can help prevent cancer

antioxidants

a protein is used to...

build and repair body tissue

phytochemicals fight.....

cancer

SIX nutrients of food....

carbohydrate, protein, fats, minerals, vitamins, water

the most effective exercise combination is _______ and ________ _____________

cardio, weight training

phytochemicals include _______ and ________

carotenoids, polyphenols

phytochemicals protect plants from ________ from _________

damage, sunlight

limiting the intake of essential nutrients for the body, promote the consumption of unwanted __________ ______

dietary fat

when stress levels reach mental, emotional, and physiological limits __________ may develop.

diseases

The best weight control program includes a long-term commitment to _____________________ and ________________

eating a balanced diet, exercising

body weight is lost fastest when using __________ and a _____-_____ weight loss plan

exercise, low-fat

Aerobic exercise lowers the set point for ____ content while weight training raises one's ________ to cause the body to burn more calories at rest

fat, (BMR)

vitamins are classified into ____ soluble and _______ soluble vitamins

fat, water

soluble fiber binds ____ for excretion

fats

______ is a complex carbohydrate that is not easily digested

fiber

water is contained in almost all...

foods

phytochemicals are found in ______ and ________

fruits, vegetables

Soy products are considered healthy because they contain.....

isoflavones

Use of a low-carbohydrate, high protein diet can promote the use of _______ tissue of the body as an energy source

lean

Cancer is the movement of cancer cells from one part of the body to another. This is called __________.

metastasis

If a stressor cannot be removed, the next best coping strategy to reduce distress is to change __________ of the stressor

perception

unsaturated fats in the diet come from ____________ sources

plant

________ are found in yogurt

probiotics

water is involved in...

rebuilding cells

Very low calorie diets usually...

reduce BMR

the most dangerous fat to one's health is __________ fat

saturated

________ fats are _____ at room temperature

saturated, solid

the mechanism which seems to regulate how much a person weighs is known as ____ _______

set point

______ is the most important nutrient

water

diet and exercise: ____% fat lost; ____% muscle lost

98-100, 0-2

the four antioxidants....

Vitamin A, Vitamin C, Vitamin E, Selenium

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

moderate diet: ____% fat lost; ____% muscle lost

75, 25

water is ___-___% of total body weight

75, 85

ways to change Type A personality include learning to _________ unplanned _________

treasure, surprises

Carcinoma in situ is a critical turning point for cancer because it is when the mass contains about ___ million cells and ____________ occurs

1, angiogenesis

Safe sun exposure involves a maximum of 20 minutes per day between the hours of ___:00 AM and ___:00 PM.

10, 4

recommended percentages for consumption of foods include: ____-____% protein

12, 15

the minimum number of calories needed in a day is approximately ______ for men and ______ for women

1500, 1200

Near fasting: ____% fat lost; ____% muscle lost

50, 50

The American Social Health Association states that ____ percent of all Americans will acquire at least one _____ in their lifetime

50, STD

recommended percentages for consumption of foods include: ____-____% carbohydrates

55, 60

For successful weight loss, aerobic exercise should last at least ___ minutes per session.

60

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

A

Fats carry Vitamins _, _, _, and _ throughout the body.

A, D, E, K

proteins are composed of ___ amino acids

20

STI's (sexually transmitted infections) are diseases spread through sexual contact. The best way to prevent them is _________ or a mutually ________________ relationship.

abstinence, monogamous

compared to ________-intensity exercise, _____-intensity exercise burns more total calories per workout

low, high