PHED 1164 FINAL EXAM STUDY GUIDE
The minimum number of calories needed in a day is approximately ____ for men and ______ for women.
1500;1200
A body mass index of ___ is underweight.
18
Safe sun exposure involves a maximum of __ minutes per day between the hours of 10:00 AM and 4:00 PM.
20
One pound of fat represents ________ calories
3,500
The fat content percentage for a food that contains 10 g carb; __ g fat; 6 g of protein with a total caloric content of 100 calories is ___%
4; 36%
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 contains ___ calories per gram and protein contains ___ calories per gram.
4; 9; 4
The American Social Health Association states that ______% of all americans will acquire at least one STD in their lifetime.
50
water is __-__% of total body weight
75-80%
How much percent of fat and muscle loss do you lose from participating in diet and exercise?
98-100% of fat 0-2% of muscle loss
Proteins are composed of 20 amino acids. __ of them are essential amino acids and ___ are non-essential amino acids.
9;11
is a critical turning point for cancer because it is when the mass of contains about 1 million cells and angiogenesis occurs.
Carcinoma
Created in the body by exposure to sunlight, Vitamin __ fights against the development of breast, colon, and prostate cancer.
D
The daily recommended fiber intake for females is ___ and males _____.
Female: 25 Male: 38
are found in fruits and vegetables, fight cancer, protect plants from damage of sunlight, and include carotenoids and polyphenols.
Phytochemicals
_________ are found in yogurt.
Probiotics
are diseases spread through sexual contact. The best way to prevent them is abstinence or a mutually monogamous relationship.
STI´s
The most dangerous fat to one´s health is ______________.
Saturated Fats
are solid at room temperature.
Saturated fats
Is the the dietary reference intake that is estimated to supply the known nutrients needed of nearly all healthy people in the US.
The RDA
can help prevent cancer.
antioxidants
3 relaxation techniques are _______,________, and __________
avoiding time killers, breathing techniques, meditation, yoga, etc....
Six nutrients of food are _____,_____,____,_____,_______,______,
carbohydrates, proteins, fats, minerals, vitamins, water
The most effective exercise combination is __________ and ____________.
cardio(aerobic); weight training
If a stressor cannot be removed, the next best coping strategy to reduce _________ to change perception of the stressor.
distress
Body weight is lost fastest when using _____ and a ___-___ weight loss plan.
exercise; low-fat
Vitamins are classified into ____ soluble and ____ soluble vitamins.
fat;water
Soluble fiber binds ____ for excretion.
fats
is a type of complex carbohydrate that is not easily digested.
fiber
soy products are considered healthy because they contain _________.
isoflavones
The use of a ___-__________, 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.
low- carbohydrate
Compared to ____-________ exercise, ____-_________ exercise burns more total calories per workout
low-intensity; high-intensity
The use of a low - carbohydrate, high protein diet may result in a increased risk for _________________ and _______________.
osteoporosis; cancer
The mechanism which seems to regulate how much a person weighs is known as _______.
set point
Greater risk for disease has been found for ________ individuals.
type A
How much percent of fat and muscle loss do you lose from participating in near fasting?
50% of fat 50% of muscle loss
Recommended percentages for consumption of foods are __-____% of carbohydrates, less than ___% of fats and about __-__% protein.
55-60%; 30%, 12-15%
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 weight loss.
60-90
How much percent of fat and muscle loss do you lose from participating in a moderate diet?
75% of fat 25% of muscle loss
Ways to change type __ personality include learning to treasure unplanned surprises.
A
is used to build and repair body tissues
A true of protein
Fats carry Vitamins _, _, _, and _ throughout the body.
A, D, E, and K
The four antioxidants are Vitamin __,__,__, and _______
A,C, E and Selenium
Very low calorie diets usually reduce _____.
BMR
The best weight control program includes a long-term commitment to eating a ____________ diet and ___________.
Balanced; exercising
Aerobic exercise lowers the set point for fat content while weight training raises one´s ____________ to cause the body to burn more calories at rest.
Basal metabolic rate (BMR)
When stress levels reach ______, ___________, and ______________ limits diseases may develop.
Mental, emotional, and physiological
What is it called when cancer is the movement of cancer cells from one part of the body to another
Metastasis
______________ fats in the diet come from plant sources.
Unsaturated fats