Nutrition Unit 4

Smoking kills more people than which of the following?

AIDS, alcohol, and drug abuse Murder and suicide Car crashes and fires ✓ All of the above combined

Which of the following individuals did NOT follow the healthy eating suggestions while eating out?

Amber ordered a baked potato, but smothered it with butter and sour cream.

Which of the following statements about BMI is TRUE?

BMI is a reliable indictor of body fat for teens and children.

ALL of the following describe BMR EXCEPT:

BMR stands for Burned to Maintain Rest.

The secret to weight loss is to:

Burn more calories than you consume.

Which of the following statements is TRUE?

Fats provide 9 calories per gram, while carbohydrates only provide 4 calories per gram. There is more energy per gram of fat than in one gram of carbohydrates. It takes longer to access and break down fats for energy; whereas, carbohydrates are readily available. ✓ All of the above

Muscular strength can be gained by using the resistance of which of the following objects?

Gravity Dumbbell A resistance tube ✓ All of the above

Individuals who exercise intensely for 30-60 minutes a day may need to do which of the following?

Increase their carbohydrate intake to 55-70% of their diet during training season.

Taking more than recommended levels of protein supplements may lead to all of the following EXCEPT?

Increased aerobic endurance

Which of the following individuals made the healthiest choice?

Kate ordered a salad with grilled chicken.

Which of the following individuals is using the smart weight loss strategy for snacking?

Kyle is snacking on a serving of low-fat yogurt with fruit that he dished out and is eating at a table.

As a beverage choice you should ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars and calories.

True

Glycogen is the primary fuel source for working muscles.

True

Having too low of a percentage of fat is unhealthy.

True

If you are trying to lose weight, you should eat low-calorie foods from all five food groups.

True

It may be healthier to be slightly overweight than to experience weight cycling.

True

One pound equals 3,500 calories.

True

Protein is used to build and repair muscles.

True

Steroids are a synthetic version of testosterone.

True

To lose a pound a week, eat less and burn more calories through exercise so that your total calories equals 500 calories less per day.

True

You can estimate the number of calories burned during moderate activity by multiplying your BMR by 0.50.

True

You improve your muscular endurance by using the same muscle over and over again for a longer period of time.

True

Your portion size may be larger than the serving size listed on the nutritional information on the label.

True

Your recommended daily intake is based on your age, gender, and physical activity.

True

Which of the following is NOT an example of cup of fruit?

Two cups of fruit juice

Which of the following is a consequence of being overweight?

Type II diabetes Sleep apnea Heart Disease ✓ All of the above

Tina is spreading some cream cheese onto her bagel. She wants her portion size to be one tablespoon. How can she estimate it?

Use the size of her two thumbs together.

Which of the following individuals is using the best way to achieve optimal muscle strength?

Wendy is using a strength training program designed by the American College of Exercise and eating healthy foods.

If a performance-enhancing supplement is not illegal then it is safe to use.

False

If you are genetically inflexible, there is nothing you can do to improve your flexibility.

False

If you need to lose a lot of weight, you should use a diet that guarantees quick weight loss.

False

If you want to lose weight, you have to go on a strict, formal diet.

False

Which of the following is an example of one cup of dairy?

1 cup of milk 1 cup of yogurt 1 ½ ounces natural cheeses ✓ All of the above

Which of the following is an example of one ounce of protein?

1 ounce of meat, fish, or poultry 1 Tbsp peanut butter ½ ounce of nuts or seeds ✓ All of the above

To estimate the number of calories burned during food digestion, you should take which percentage of your combined BMR calories and activity calories?

10%

Girls and boys use the same BMI percentile charts if they are the same age.

False

You can prevent dehydration by doing which of the following?

Drink fluid before, during, and after exercise.

All of the following will help you control you portion size when eating out EXCEPT?

Eating everything on your plate every time you eat out.

Some tips for weight management include

Eating slowly.

To avoid fad diets choose a diet that:

Educates you about how to make lifestyle changes.

Which of the following individuals will LOSE weight?

Eric consistently burns more calories than he consumes.

Which of the following statements about fad diets is TRUE?

Fad diets may result in short-term weight loss.

A smart weight loss tip is to never eat foods you like.

False

BMI is measured and interpreted the same way for adults and teens.

False

Eating out is always unhealthy eating.

False

Frequently eating out and making unhealthy food choices can lead to which of the following?

Obesity High blood pressure Heart disease ✓ All of the above

What is the best way to achieve and maintain an ideal body composition?

Participate in aerobic exercises Participate in a weight training program Eat a low-fat diet ✓ All of the above

According to the ACSM, fitness is defined as your ability to:

Perform moderate or vigorous physical activity throughout your life. Perform daily tasks without being overly tired. Perform planned and unplanned activities. ✓ All of the above

Which of the following is the healthiest way to lose weight?

Slowly by making lifestyle changes.

Which of the following is an effect of steroids?

Slows down bone growth. Increases depression. Males become less masculine. ✓ All of the above.

Which of the following activities is NOT an example of an aerobic activity?

Stretching

To determine how many calories you burned in a day you need to know which of the following?

The number of calories burned during activity. The number of calories burned during digestion. The number of calories burned during rest. ✓ All of the above

Body composition refers to _____ ?

The percentage of lean body mass and fat.

An ounce of cheese can be estimated by:

The size of your thumb.

Which of the following statements describes weight cycling?

The weight loss during weight cycling is usually water weight. Weight cycling occurs when an individual loses weight rapidly, but then regains the weight. Weight cycling makes losing weight harder and harder. ✓ All of the above

Tobacco use INCREASES all of the following EXCEPT:

Your athletic performance.

Healthy weight ranges vary according to which of the following factors?

Your gender. Your age. Your height. ✓ All of the above

Physical fitness lowers which of the following?

Your risk of osteoporosis, heart disease, and cancer.

If you want to burn fat you should do which of the following?

Work out for a longer duration.