HHS 231 Final Spring 2020

According to Marion Nestle's presentation, the amount of federal subsidies that went to fruit and vegetables growing from the USDA during 2008-2012 was:

0.45%

According to the Harvard article's section on Bike and Pedestrian- Friendly Street Designs and Policies, the US uses bicycles ______________% of all trips while the Netherlands is ______________%.

1, 27

List the steps of program design in order:

1. Needs/wants analysis 2. Select training variables 3. Evaluation and review

A food desert in an urban area is classified as ___ miles from a supermarket, fresh fruits and vegetables, and healthful whole foods.

1.0

A food desert in an rural area is classified as ____ miles from a supermarket, fresh fruits and vegetables, and healthful whole foods.

10.0

All grains are whole grains

100% whole grain stamp

At least 16 grams of whole grains per serving

100% whole grain stamp

In choosing yogurts, you should look for less than ______________ grams of ______________ per serving.

10; sugar

According to the Pomodoro technique, how long should you intently focus one Pomodoro session for?

25 minutes

A healthy balanced snack consists of (choose all that apply):

250 calories Carbohydrate Protein

When you compare the fiber content in whole fruits vs 100% fruit juices, what are the fiber contents (per serving)?

3-5 grams in whole fruits and 1-2 grams in juices.

At least half of the grains are whole grains

50% whole grain stamp

Caleb has lost 2 lbs while working out. How much water does he need to drink to replenish the water he lost?

6 cups

Ethan wakes up at 9am each weekday and noon on the weekends. His morning meals should be within which time frame?

9-11am on weekdays and 12-2pm on weekends

Which of the following is the most accurate amount if foods are labeled with the USDA Certified Organic label?

95% organic ingredients

According to the Detox article, which of the following are identified problems with a detox diet? Select all that apply.

A lot of risks Lack sufficient calories and balanced nutrition No proof they work Quick fixes are not the answer They are often expensive

The most prominent type of sugars consumed in the U.S. diet are from:

Added sugars

Pump epinephrine (adrenaline) into the blood stream

Adrenal Glands

A(n) ______________ refers to the target muscle of an exercise.

Agonist

To save time in the gym, which of the following styles of training would be most beneficial?

Alternating between upper and lower body Circuit style workouts

Based on this article, when stress is detected by the body's senses, the ______________ sends the distress signal to the ______________ which in turn functions as the command center to respond to the stress.

Amygdala, hypothalamus

Gina is ready for lunch. She walks by a restaurant and, after smelling their food, decides to go in and get fried chicken. Gina's food selection decision was based on:

Appetite

Which of the following best fits with the examples provided as WORKSITE initiatives to encourage activity based on the Harvard Article?

Attractive stairwells Health insurance incentives Encourage exercise breaks Reminder signs by the elevators

Your oatmeal has this statement inside a big red heart: "Heart Healthy: Diets rich in whole grains foods and other plant foods and low in saturated fat and cholesterol may help reduce the risk of heart disease." What type of label claim is this?

Authoritative Health Claim

Contain a significant amount of whole grains but which contain primarily refined grain

Basic whole grain stamp

Why is time not a factor within the FIRST principle for muscle fitness?

Because time at the gym can be spent very efficiently or your workout can take a long time.

The main thesis of the Harvard article was:

Building an environment that helps encourage daily and regular physical activity supports active lifestyles and can reduce disease rates like obesity levels.

Dairy or dairy alternatives provide which of the following nutrients? Select all that apply.

Calcium Protein Vitamin D

Deli meats that are good sources of lean protein are (select all that apply):

Chicken Turkey Roast beef

Chun Wei is a first-year international student who is missing the comforts of home and family, and she is finding it challenging to communicate with others. Chun Wei is attending all her classes and seeking help with regards to her academic success when needed. She understands the material in her classes but it takes her longer to learn due to primarily working in her second language (English instead of Chinese). According to the situation described above, what statement best describes Chun Wei's stressors?

Chun Wei's absolute stressors involve culture changes and language barriers whereas her relative stressors are family, connection, and school stressors.

Match the following example to the most accurate component of the SEM: Biking safely to the playground or park

Community

Match the following example to the most accurate component of the SEM: Local farmers go to nearby lower income neighborhoods and sell produce at an affordable price.

Community

Before a workout, you should fuel up with:

Complex Carbohydrates

Two of the biggest influences on the foods that we consume are:

Convenience Visibility

Dana has decided to do "BodyFit" workouts which she pays $20 per month for unlimited online workout videos. What are 3 positive aspects for online videos?

Dana can do the videos whenever she wants. Dana can take breaks when needed by pausing the video. Dana can do the workout without feeling judged by others.

Which of the following is NOT a benefit of muscle fitness? A Increased energy B Arthritis relief C Strengthening bones D Decreased mood levels E Increased balance

Decreased mood levels

An individual should use a spotter when:

Doing exercises above the head, chest, and neck

What are some practical strategies to feel better as stated in the article? Select all that apply.

Eat a balanced diet Stay hydrated Cook

Mia doesn't like eating in the morning because it makes her feel sick. Which of the following strategies could Mia try to incorporate some food into her morning? Select all that apply.

Eat around 1.5-2 hours after waking up Eat smaller meals or snacks

Stress from positive events or circumstances such as starting a new relationship, moving, taking a vacation, or holidays with family or friends would be referred to as:

Eustress.

Physiological damage, reduced immunity, and increased susceptibility to physical and mental health issues are characteristic of which stage of the general adaptation syndrome?

Exhaustion

Delayed onset muscle soreness (DOMS) is:

Extreme soreness that can last up to 7 days.

An item states it's on sale for 5 cans for $5. This means I would have to buy 5 cans to get the deal.

False

Muscle can turn into fat.

False

Organic meats have been proven in research to be healthier for people.

False

True or False: The term "natural" for food labeling is reserved for foods that have 95% natural ingredients.

False

Mental Health America lists three mind and body boosting nutrients for promoting mental health. What is ONE of those three?

Folate Vitamin D Omega-3 Fatty Acids

The idea of "eating better, eating less, and moving more" is helpful to all of the following, EXCEPT:

Food manufacturers

Match the pros for free weights and machine weights: Can use your natural ROM

Free weights

Match the pros for free weights and machine weights: Movement reflects functional activities

Free weights

Match the pros for free weights and machine weights: Weight is the same from facility to facility

Free weights

Match the following FIRST components to the correct descriptor: 2-3 days per week

Frequency

Which of the following food examples contain a protein and simple carbohydrate component for fueling after your workout? Select all that apply.

Fruit smoothie with peanut butter Apples and hard boiled egg Trail mix (nuts and raisins) Greek yogurt and blueberries

Match the following terms to the examples below: Parker is a fulltime student that wants to continue to train his body. He incorporates posture¸ ab¸ neck¸ and lower back exercises to assist with his sedentary behaviors.

Functional Training

To be considered a whole grain, what are the three parts of the grains that must be present in the food?

Germ Endosperm Bran

Match the following to whether they are healthful snack options or non-healthful snack options: Carrots and hummus

Healthful Snacks

Match the following to whether they are healthful snack options or non-healthful snack options: Popcorn

Healthful Snacks

Match the following to whether they are healthful snack options or non-healthful snack options: Water

Healthful Snacks

Snacking:

Helps supplement foods we missed in our meals.

Which of the following is NOT a critical issue stated by NAMI that multicultural populations face with regards to mental health?

Higher rates of health insurance

Which of the following best fit with the examples provided as a SCHOOL initiative to encourage activity based on the Harvard Article? Choose all that apply.

Host a "Walk or Bike" day Encourage exercise breaks Develop physical activity skills Offer after school activities Combine programs for nutrition and physical activity

Match the following example to the most accurate component of the SEM: Feeling depressed or anxious makes you eat and eating too much makes you feel more depressed and anxious.

Individual

Match the following example to the most accurate component of the SEM: Paul creates a stretching area in his room to work on flexibility while reading.

Individual

Match the following FIRST components to the correct descriptor: Lifting more than 40% of your 1RM

Intensity for muscle endurance

Match the following FIRST components to the correct descriptor: Lifting more than 80% of your 1RM

Intensity of muscle strength

Match the following example to the most accurate component of the SEM: When ordering food at a restaurant¸ ordering first to reduce the social influence from others.

Interpersonal

Match the opposing factors of self-compassion to each other. Common humanity

Isolation

A bicep curl where you bend your arm at the elbow and bring the weight toward your shoulder and then back to extension. A bicep curl would be classified as what type of exercise?

Isotonic

Match the opposing factors of self-compassion to each other. Kindness

Judgement

According to the video, the secret revealed is that eating healthy can give you:

Just as much pleasure as eating not healthy

Why are physicians NOT prescribing a plant-based diet to patients?

Lack of patient educational resources

How many grams of added sugar per serving do you want to look for on the nutrition facts panel when buying cereal?

Less than 10 grams

Based on your reading and/or the video, granola bars can be considered healthy snacks if they have which of the following (select all that apply)?

Less than 10 grams of sugar Whole grains 200 calories or less 2-3 grams of fiber

A food that has 40 calories or less per serving would be considered:

Low-calorie

Match the pros for free weights and machine weights: No spotter is needed

Machine weights

Match the pros for free weights and machine weights: Provide small diagram/image of the exercise

Machine weights

What are the true biological sex differences between men and women with regards to strength training?

Men have more testosterone, so their muscles can bulk up more in comparison to women.

The take home message about the 'superpower of mindfulness' in this video is best stated as:

Mindfulness is learning how to become aware and respond wisely to situations that happen to you rather than responding blindly.

What was the reason given for not grocery shopping while hungry?

More likely to pay attention to cravings

Match the following terms to the examples below: Ian can do 45 push-ups in one minute.

Muscle Endurance

Match the following terms to the examples below: Austin has just started lifting weights and at this point is unsure of his specific SMART goal. He is doing some exercises with lots of reps and other exercises with heavier weight

Muscle Fitness

Match the following terms to the examples below: Quinn is working on bettering her 1RM for her bench press.

Muscle Strength

According to the video, you should try to select deli meats that have which of the following options? Select all that apply.

Nitrate free Nitrite free Low sodium

Match the following to whether they are healthful snack options or non-healthful snack options: Bag of chips with veggies on the packaging

Non-healthful Snacks

Match the following to whether they are healthful snack options or non-healthful snack options: Gummi bears

Non-healthful Snacks

Match the following to whether they are healthful snack options or non-healthful snack options: Nutella on wheat bread

Non-healthful Snacks

According to Marion Nestle's talk on Food Policy, the largest Public Health problems for food systems are:

Obesity, food insecurity, and the environmental damage

A plant-based diet is (select all that apply):

One that encourages eating whole foods like fruit and vegetables One that discourages dairy¸ meat¸ eggs and refined and processed foods

In choosing a nut butter (like peanut, almond, or cashew butter), which of the following should you look for on the label (select all that apply)?

Only nuts and salt Trans fat free

Match the following example to the most accurate component of the SEM: The local elementary school runs a walk¸ bike and roll to school day.

Organization

Match the following example to the most accurate component of the SEM: The local hospital adds a walking path on their campus for patients and employees.

Organization

Match the opposing factors of self-compassion to each other. Mindfulness

Over-identification

'Rest and digest' after the demand is gone (Brake pedal)

Parasympathetic Nervous System

Marion Nestle states that there are two main components affecting food choices. What are they?(Choose all that apply)

Personal choice Food system policies

Which of the following options will help with your physical AND Mental wellbeing?

Physical Activity/Exericse

What is a good general rule for picking out meat?

Pick the leanest cut of meat that you can afford.

Increase global food supply

Positive

Complete the following sentence: When things go wrong in our life we go into ______________ mode instead of ______________.

Problem solving, care and compassion

Match the following example to the most accurate component of the SEM: Implementing a soft drink tax for individuals who buy sugary beverages.

Public Policy

From Harvard article:Which of the following is NOT a way for families to encourage a physically active life?

Punishment

A food product states "Some scientific evidence suggests that consumption of antioxidant vitamins may reduce the risk of certain forms of cancer. However, FDA has determined that this evidence is limited and not conclusive." Which of the following health claim types would best describe this statement?

Qualified Health Claim

Match the following FIRST components to the correct descriptor: 15+

Reps for endurance

The general adaptation syndrome describes how the body:

Responds to stress when homeostasis is disrupted.

A needs/wants analysis helps individuals set:

SMART goals for muscle fitness training

What are the two primary goals for muscle fitness?

Safety Effectiveness

Some practical strategies to reduce mindless eating would be (select all that apply):

See it before you eat it. Put food into a bowl instead of eating out of a bag Move food farther away or put food out of sight Eat with your stomach¸ not with your eyes

Match the following FIRST components to the correct descriptor: 3-5

Sets for strength

The purpose of "salt water followed by fresh water" experiment was to:

Show the desensitization of certain flavors when consumed regularly and therefore we need stronger tastes

The best type of training to do in a crowded gym would be ______________.

Standard training

Which of the following is NOT a mental health issue?

Stress

According to the article, which of the following are accurate reasons to reduce your chronic stress? (Choose all that apply.)

Stress keeps HPA axis activated¸ which is difficult to maintain long term. Increased epinephrine damages blood vessels¸ raises blood pressure¸ and increases risk for heart disease and strokes. Heighten cortisol levels buildup fat tissue potentially leading to weight gain. Increased cortisol levels increase appetite.

The claim "Omega 6 increases brain functioning" is put on a dietary supplement for weight loss; which type of claim would it be categorized under?

Structure/function claim

Triggers fight or flight response (Gas pedal)

Sympathetic Nervous System

Which of the following statements are FALSE according to these food desert videos?

Technology like food oasis give unlimited access to farmer's market produce.

Bella is trying to tone her hips and glutes so she started doing kick-backs, leg lifts, squats, and bridges to tone them up. How can you help Bella be more successful toward her goal? Select all that apply.

Tell her that those exercises will gain her strength in those areas. Tell her that body composition is an important factor to show visible definition in those areas.

If a food is labeled "a good source of calcium," that means:

The food contains 10-19% of the daily value of calcium

The main thesis of this video about changing our taste buds was:

The longer we eat healthier foods, the better they taste.

You are in the cereal aisle and read a cereal box that states "More fiber in every bite." What does this actually mean?

There is at least 2.5 grams more than the regular or reference version.

Which of the following is correct about the Pomodoro technique? (Select all that apply.)

Turn off any thing that could distract you. At the end of the session¸ take a break or turn your attention to something else.

Match the following FIRST components to the correct descriptor: 8-12 exercises

Type

Betty and Shelly have been roommates for over a year. Betty's roommate Shelly is continually moody and impulsive in both her academic and social circumstances. Betty is unsure how Shelly will react depending on her current mood. Which ingredient of NUTS does this best describe for Betty?

Unpredictable Sense of Control

Maya's workout lasts for 55 minutes total. What does she need to consume during her workout to fuel herself appropriately?

Water

When seeking quality information via blogs, websites, or videos for muscle fitness, what are some things to look for? Select all that apply.

What is the education or background of the individual giving advice? Does this information contradict the science? Is the site sponsored by another company or is there a conflict of interest?

According to Carol Dweck's video, the growth mindset can be summed up with the following words:

Yet and Not Yet

Choose all that apply: One serving of fruits or vegetables are equivalent to (select all that apply):

½ cup of cooked vegetables 1 cup of leafy greens 1 medium-sized fruit