PHED 1164 Final Exam Study Guide

compared to low-intensity,high-intensity exercise burns more total calories per workout.

Compared to low-intensity,high-intensity exercise burns more _____calories per _____

for successful weight loss,aerobic exercise should last at least 60 minutes per session.

For successful ____loss,____ exercise should last at least ____ minutes per session

soluble fiber binds fats for excretion

Soluble fiber ________fats for excretion

Because they contain isoflavones.

Soy products are considered healthy because?

the american social health association states that 50 percent of all americans will acquire at least one STD in their lifetime.

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

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

The RDA is the ____________

the best weight control program includes a long-term commitment to eating a balanced diet and exercising.

The best weight control program includes a _______ commitment to eating a balanced diet and exercising.

As set point.

The mechanism which seems to regulate how much a person weights is known as _____

the minimum number of calories needed in a day is approximately 1500 for men and 1200 for woman.

The minimum number of calories needed in a day is approximately _______ for men and _______ for woman

saturated fat

The most dangerous fat to one's health is _______fat

water is 75-80% of total body weight, contain in almost all foods, involving rebuilding cells, and the most important nutrient.

Water is ______% of total body weight,contain in almost ______,involving ________ cells,and the most important ______

Fiber

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

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

______ is the movement of cancer cells from one part of the body to another.This is called _______

if a stressor cannot be removed,the next best copying strategy to reduce distress is to change perception of the stressor.

if a stressor cannot be removed,the next best copying strategy to reduce ______ is to change perception of the ____

six nutrients of food: carbohydrate,protein,fat,minerals,vitamins,water

six nutrients of food: carbohydrate,protein,_____,minerals,vitamins,_____

intake for females is 25 grams and for males 38 grams

the daily recommended fiber intake for females is ______grams and for males _____grams

can help prevent cancer.

what can Antioxidants help with?

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

Carcinoma in situ is a critical turning point for ____ because it is when the _____contains about ___ million cells and angiogenesis occurs.

Vitamin D and colon

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

fats carry vitamins A,D,E and K throughout the body.

Fats carry vitamins __,__,__ and ___ throughout the body.

For type A individuals.

Greater risk for disease has been found for type ____

Phytochemicals are found in fruits and vegetables,fight cancer,protect plants from damage from sunlight,and include carotenoids and polyphenols.

Phytochemicals are found in _______,fight _____,protect ____from damage from sunlight,and include _________ and _______

proteins are composed of 20 amino acids,of which 9 are essential amino acids and 11 are non-essential amino acids.

Proteins are composed of ____ amino acids,of which ___are essential amino acids and _____ are non-essential amino acids.

STI(sexually transmitted infections) are disease that spread through sexual contact.The best way to prevent them is abstinence or a mutually monogamous relationship.

STI (sexually transmitted infections) are diseases that spread through _______ contact.The best way to prevent them is abstinence or a ________ ________ relationship.

safe sun exposure involves a maximum of 20 minutes per day between the hours of 10:00am and 4:00pm

Safe sun exposure involves a maximum of ____ minutes per day between the hours of _____am and ____pm

Saturated fats are solid at room temperature

Saturated Fats are ______ at room temperature

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-headed,and fatigue can also occur. An increased risk for osteoporosis and cancer can also occur.

Use of a low-_____,high protein diet can promote the use of ____tissue of the body as an _____ source while limiting the intake of essential _______ for the body,promote the consumption of unwanted ____ fat via the additional meat sources,loss of _______ B ,calcium,and potassium .Feelings of weakness,nausea,constipation,irritability,light-_______,and fatigue can also occur. An increased risk for osteoporosis and _____ can also occur.

reduce BMR.

Very low calorie diets usually reduce_____

vitamins are classified into fat soluble and water soluble vitamins.

Vitamins are classified into fat _____and water ____ vitamins

ways to change type A personality include learning to treasure unplanned surprises.

Ways to change Type ___ personality include learning to treasure ______ surprises.

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

When Stress levels reach mental,_____,and physiological limits disease may develop

the fat content percentage for a food that contains: 10g carb; 4g fat;6 g protein with a total caloric content of 100 calories is 36%

the fat content percentage for a food that contains: ___ g carb; __ g fat; 6 g protein with a total ___ content of ___ calories is ___%

the four antioxidants: vitamin A,vitamin C,vitamin E,and selenium

the four antioxidants: Vitamin ___, Vitamin ____,Vitamin_____ and selenium

underweight.

A Body Mass index of 18 is considered what ?

a study showed that after weight loss due to exercise, most people need to continue exercising 60-90 minutes each day to maintain weight loss

A study showed that after ____loss due to ____,most people need to continue exercising ______minutes each day to maintain ______ loss

A true protein is used to build and repair body tissues.

A true protein is used for what?

body weight is lost fastest when using exercise and a low-fat weight loss plan.

Body weight is lost fastest when using _____ and a low-_____weight loss plan

Near fasting: 50% fat loss,50% muscle lost Moderate diet 75% fat loss;25% muscle lost Diet and Exercise 98-100% fat lost;0-2% muscle lost .

Near Fasting: ___% fat lost;___% muscle lost Moderate diet ____%fat lost;____% muscle lost Diet and Exercise _____% fat lost;____% muscle lost

One pound of fat represents 3,500 calories

One pound of fat represents _________calories

The most effective exercise combination is cardio(aerobic) and weight training.Aerobic exercise lowers the set point for fat content while weight training raises one's basal metabolic rate (BMR) to cause the body to burn more calories at rest. These combination effects fat levels while increasing the amount of muscle tissue in the body more total calories and to raise BMR for a longer period of time than by aerobic exercise.(48 hours Vs. 90 minutes.

The most effective exercise combination is _____ (aerobic)and ____ training. Aerobic exercise lowers the set point for ___content while weight training raises one's basal _____ rate (BMR) to cause the body to burn more calories at rest. These combination effects fat levels while increasing the amount of ____ tissue in the body to burn more ____ calories and to raise BMR for a longer period of time than by ____ exercise (__ hours vs. ___ minutes

The recommended percentages for consumption of foods include: 55-60% carbohydrate,LESS THAN 30% fat and approximately 12-15% protein with 25% of calories eaten at breakfast,50% of calories eaten at lunch and 25% of calories eaten at dinner.

The recommended percentages for _____ of foods include: __-__ % carbohydrates, LESS THAN ___ % fat and approximately __-__% protein with 25% of calories eaten at breakfast,____% of calories eaten at lunch and ____% of calories eaten at dinner

unsaturated fats in the diet come from plant sources

Unsaturated fats in the diet come from _____ sources

When computing the caloric content of food and the percentage of fat contained in a food, one must remember that carbohydrate contains 4 calories per gram, fat contains 9 calories per gram.

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

Probiotics are found in yogurt

Where are Probiotics found ?