HHS 231 (Midterm) Chapters 1-4

Which of the following are at higher risk of chronic disease?

A) Android

From the following examples below, match the correct term: Alyssa feels bad and guilty about certain parts of her body.

A)Body shame

Dieting is a well-established predictor of:

B) Weight gain

The acceptable range of body fat for men is:

C) 18-25%

Time can be expressed within the FITT principle as either per week or per session. How long is the recommended amount of cardio per session

C) 20-60 minutes

A nutrient that we need to consume in our diet is called:

C) An essential nutrient

Lulu imagines herself grocery shopping and cooking colorful meals for herself. This is an example of which strategy of behavior change?

D) Imagery/visualization

Chun only has 1 hour to workout and works efficiently to get in weights and cardio.

D) Intensity

Suzie struggles with credit card debt.

Financial

Match the following to health- or skill- related components of activity: Balance

Skill-related component of activity

Match the following to health- or skill- related components of activity: Coordination

Skill-related component of activity

Match the calories per gram for each of the essential nutrients. Minerals

0 Cal/gram

Match the calories per gram for each of the essential nutrients. Vitamins

0 Cal/gram

Match the calories per gram for each of the essential nutrients. Water

0 Cal/gram

From beginning to end, list the following workout in the correct sequence for a workout.

1. Warm up & dynamic stretching 2. Weights 3. Cardio 4. Cool down 5. Static stretchinG

Match the calories per gram for each of the essential nutrients. Carbohydrates

4 Cal/gram

Match the calories per gram for each of the essential nutrients. Protein

4 Cal/gram

Tara has been trying to change her mental/emotional wellbeing by meditating daily for 5 minutes. She has been successful at this practice and according to the Stages of Change, she is currently in maintenance. How long has she been meditating for?

6 months or more

Match the calories per gram for each of the essential nutrients. Alcohol

7 Cal/gram

Lucia weighs 177 lbs and hikes, bikes, and does step aerobics consistently each week. She wants to calculate how much protein she needs in her diet. Help Lucia calculate how much protein she will need in her diet. Post your answer as a whole number ONLY (no decimals).

80-88

Riley's SMART goal is to consume the recommended amount of water each day but he doesn't know what the recommendation is. He currently weighs 166 lbs. Help Riley figure out how many ounces of water he needs to consume each day to make his SMART goal more specific. (body weight / 2 = ounces of water per day)

83

Match the calories per gram for each of the essential nutrients. Fats

9 Cal/gram

The guidelines stated for alcohol consumption for men and women are to not regularly exceed ______________ a day.

A) 3-4 units for men or 2-3 units for women

A "set point" refers to:

A) A sense of what your brain thinks your body should weigh ranging from about 10-15 pounds.

Which of the following examples would be classified as a complex carbohydrate? Select all that apply.

A) Bananas E) Potatoes

In comparing spinach and kale, which statement is true?

A) Both foods are nutrient-dense options.

There are 3 recommendations listed from the 2015-2020 Dietary Guidelines for Americans with regards to fat. What are they?

A) Choose foods with small amounts of trans fats. E) Limit saturated fat to less than 10 percent of calories a day. G) Replace saturated fat with healthier monounsaturated and polyunsaturated fats

What are the two types of fiber?

A) Dietary fiber B) Functional fiber

The main food groups listed on the Harvard Healthy Eating Plate are (choose all that apply):

A) Fruits B) Vegetables C) Whole grains E) Healthy Oils I) Water J) Healthy Proteins

The main food groups listed on MyPlate are (choose all that apply

A) Fruits B) Vegetables D) Grains H) Protein I) Dairy

Stacey signs up for "The Color Run 5k" and the "Tutu 5k" because it seems enjoyable.

A) Fun

What is an Acceptable Macronutrient Distribution Range?

A) It is the general recommended percentage for each of the macronutrients. Individuals should try to consume food within those guidelines.

Choose all that apply: Which of the following are ways to combat stiffness and/or soreness after activity? (choose all that apply)

A) Massage B) Myofascial release C) Foam roller D) Static stretching F) Hot tub or heating pad

According to the Linus Pauling Website, what is ONE food source for Vitamin B:

A) Meat¸ poultry¸ fish C) Dairy and eggs F) Certain fermented beans and vegetables and edible algae and mushrooms

The main strategy described for eating instead of dieting was:

A) Mindful eating.

Karla is waiting to have a cookie until the end of the week.

A) Moderation

Kennedy feels bad about snacking while studying. She attempts to become more aware of her critique of food and herself.

A) Moderation

Journaling your progress towards a goal can help with which of the THREE following option:

A) Motivation C) Improvement E) Positive Affirmation

Sophia is feeling stressed (anxious, sweating, and heart racing) as she has a quiz in one hour and she hasn't started studying yet. Which dimensions of wellness would be effected by this situation? (Hint: there are 3 correct answers)

A) Physical B) Emotional D) Intellectual

Based on the video, Corrie states that static stretching at the beginning of the workout reduces:

A) Power

Mason has begun training for a 10K by running 3x a week with one long run each week building up to the distance he will run. He has also decided to vary his activities by doing rock climbing, cycling, swimming, and/or wheelchair basketball one time a week at the community center and do core workouts each evening. Which of the following principles of training BEST describes Mason's situation as he works towards more physical activity?

A) Progressive overload

Derek Sivers gives THREE suggestions for goals based on the findings from Peter Gollwitzer's research. What were they? (choose all that apply)

A) Resist the temptation to tell others our goals. D) Delay the social gratification by acknowledging that your brain mistakes the saying for the doing. E) State the goal in a constructive and meaningful way.

Which of the following are correct? Select all that apply. A) Set points go up but rarely go down. B) Successful dieting lowers your set point. C) Decreasing food and stress greatly affects one's set point. D) Changing the food environment will not impact our diets. E) Temporary weight gain can become permanent.

A) Set points go up but rarely go down. E) Temporary weight gain can become permanent.

An individual who shows similar symptoms or trends of metabolic syndrome but are in an acceptable body fat range could be also be called (select all that apply):

A) Skinny fat C) Metabolically obese normal weight (MONW)

According to the video, what is the best way to measure and know how strong your alcoholic drink is?

A) Units

Which of the following are common sedentary behaviors that college students participate in? Select all that apply.

A) Video games/Netflix B) Studying D) Classes E) Reading F) Computer work

According to Dr. Gail Matthews' research, what 3 things are important to help individuals to be more likely to achieve their goals?

A) Write your goals down C) Tell your goals to a supportive friend D) Create action steps towards your goal

The majority of our fiber should come from _____________.

A) dietary fiber

Using the following SMART goal, match each example to the correct SMART component:SMART goal: I will eat 1 medium sized fruit each day for a snack until October 20th tracking on my phone calendar. Eating fruit

Action

Set up a series of rewards for yourself when you participate in the community fun run next month.

Action (doing the positive behavior consistently for under 6 months)

Using the information that you have about Fatima, calculate her target heart rate zone. Which of the following is correct? 50-70% of MHR. MHR = 201

B) 101-141 BPM

Nassir is eating dinner and feels full before he eats all his food.

B) Adequate

Which of the following reasons help explain this example: Deakon knows that soda is not healthy for him and he continues to drink a can of Coca-cola every day.

B) Because knowing isn't equivalent to changing behavior.

According to the video by Sandra Aamodt, hunger and energy use are controlled by the:

B) Brain

Noah lives 3 miles from campus and he rides his bike 4x a week rain or shine.

B) Consistency

Which component of healthful activity is usually the most difficult?

B) Consistency

According to Derek Sivers's TED talk, telling others your goal will:

B) Decrease your motivation toward that goal

Eli works consistently to eat a moderately healthful diet and exercise 2x a week.

B) Developing a healthy lifestyle.

The take-home message from the graph shown with regards to the four healthy habits is:

B) Having healthy habits is more important than weight with regards to risk of death.

According to the video, interval training (switching between higher and lower intensity) exercise has been shown to:

B) Improve performance in a shorter period of time.

Which of the following statements is correct about healthy eating and orthorexia?

B) Orthorexia takes healthy eating to the extreme as it becomes obsessively healthy.

Which of the following type(s) of stretching could be done after activity? Select all that apply.

B) Static D) PNF

According to the video about what's the best exercise, what was stated as the number one answer given by Dr. Mike Evans?

B) The one you will do

Body composition tests determine:

B) The proportion of fat free mass to fat mass on the body.

Lauren is easygoing and likes to laugh things off when life gets busy. Which of the following personality types best describe Lauren?

B) Type B (More relaxed, work steadily, care less about stress, contrast to type A)

From the following examples below, match the correct term: Vaughn is frustrated with his physique as he has been working out for a month but has not seen himself tone up

B)Negative body image

Match the following terms to the energy in and energy out: Consumes 60-75% of our total calories

Basal Metabolic Rate

Bella decides to go to the tabloid-free grocery checkout stand.

Being a critical viewer of the media message.

Fatima is 19 years old and wants to find out what her target heart rate zone is for physical activity. She is just getting started with activity and wants to work within a moderate intensity levels. Given what you know in this situation, what intensity percentage is right for Fatima?

C) 50-70% of MHR

Mateo just broke up with his boyfriend and decides that it's OK to be mindful of his emotions.

C) Be self-compassionate.

Which of the following is an example of an outcome goal?

C) Bench pressing 145 pounds

What is the most common eating disorder in the U.S.?

C) Binge eating

Dana uses the running app¸ Strava¸ to track her progress and pace. She posts her route and results and challenges her friends running paces via social media. A) Fun B) Consistency C) Connected D) Intensity E) Process or outcome goals

C) Connected

As a strategy to limit fat intake, what is the suggestion given for fish?

C) Eat fish at least twice a week.

Elle has a large bone structure and gains muscle and fat fairly easily. She also has a hard time losing body fat. Which of the following body types would Elle be classified as?

C) Endomorph

Important factors to consider when helping a friend with an eating disorder are (select all that apply):

C) Express concern in a loving and caring way. F) Use "I" statements in your conversation with them. G) Prepare yourself for some pushback from your friend.

Which of the following are factors that would increase an individual's Basal Metabolic Rate? Select all that apply

C) Having higher lean muscle mass D) Stress

The part of the brain that acts as a thermostat and regulates body weight is the:

C) Hypothalamus

Which of the following is an example of a SMART goal? (choose all that apply)

C) I will drink 84 ounces of water each day¸ tracking on my water bottle and using the Plant Nanny app until Dec 17. E) I will eat dinner with a family member or friend once a week¸ writing down on my phone calendar when I do until February 12.

Kylie and Carla are rollerblading around campus. During their activity, Kylie is breathing hard and is able to tell Carla about what she is learning in her classes. Carla needs to plan her questions and comments carefully as this activity is making it difficult for Carla to carry on the conversation with Kylie. Using the talk test, which of the following levels of PA would best describe Kylie?

C) Moderate PA

From the following examples below, match the correct term: Lisa looked at herself in the window and appreciated what her body does for her.

C) Positive body image

Jackson's goal is to improve his flexibility by being able to touch his toes without bending his knees by Nov 4. He tracks his progress each week by writing down where his finger touches. What is the best way for him to accomplish his goal?

C) Static stretching every day

Which of the following are positive reasons to use the Body Mass Index (BMI)? Select all that apply.

C) Usability D)Uses self-report data F) Accounts for height and weight

Beverly is working towards eating a different colored vegetable each meal. So far she's consumed eggplant¸ red peppers¸ cucumbers¸ and acorn squash.

C) Variety

According to the video, an average person takes ______________ to process ______________ of alcohol until there is no alcohol in the bloodstream.

D) 1 hour, 1 unit

The acceptable range of body fat for women is:

D) 25-31%

Walter doesn't get much fruit in his diet so he has switched to consuming all fruit smoothies in the afternoon instead of coffee.

D) Balance

From the following examples below, match the correct term: Casey looks at himself in the mirror.

D) Body image

The most accurate way to measure your body composition is:

D) DXA

Dieting leads to a decline in leptin, which ______________ your metabolism and ______________ appetite.

D) Decreases, increases

Which of the following type(s) of stretching should be done BEFORE activity?

D) Dynamic

With regards to the difference between the two Plate sources (USDA's MyPlate and Harvard's Healthy Eating Plate), which one of the following statements below is correct?

D) Harvard's healthy proteins encourage limiting red meat and processed meats while focusing on fish, poultry, beans and nuts as proteins sources.

Which of the following best describes the terms Health and Wellness?

D) Health is about the condition of the body and mind and the presence or absence of disease, whereas Wellness is about balance, quality of life and vitality.

Avery and Madison are roommates and are workout buddies. They start off doing the same exercises and weights and after a couple of weeks, Avery is able to lift more weight than Madison. Which of the following principles of training describes this situation?

D) Individuality

Elena looks in the mirror and tells herself three things that she likes about her body.

D) Remember your positive attributes.

Ameer is constantly frustrated with his classes, professors, roommate, and college life in general. He works off-campus and feels like nobody ever appreciates what he does. Ameer has been described by others as a gloomy and bleak about life. Which of the following personality types would best describe Ameer? A) Type A (Competitive, excessive ambition, impatient, focused, need for control, high urgency) B) Type B (More relaxed, work steadily, care less about stress, contrast to type A) C) Type C (Focus on the fine details of situations, quiet, thoughtful, accurate, logical) D) Type D (See the world in a very negative way, fear rejection, pessimistic)

D) Type D (See the world in a very negative way, fear rejection, pessimistic)

Time can be expressed within the FITT principle as either per week or per session. How long is the recommended amount of moderate intensity cardio per week?

E) 150 minutes

Fatima is 19 years old. What is Fatima's maximum heart rate (MHR)? (MHR=220-age)

E) 201

I will attend my group fitness class 3x a week reassessing my progress on May 30¸ tracking my progress on a calendar on my fridge.

E) Process Goal

Kainoa wants to increase his exercise levels and is going to lift weights on Monday, Wednesday, Friday and Sunday and does cardio on Tuesday, Thursday, and Saturday. Which of the following principles of training is Kainoa missing?

E) Rest and recovery

Kylie and Carla are rollerblading around campus. During their activity, Kylie is breathing hard and is able to tell Carla about what she is learning in her classes. Carla needs to plan her questions and comments carefully as this activity is making it difficult for Carla to carry on the conversation with Kylie. Using the talk test, which of the following levels of PA would best describe Carla?

E) Vigorous PA

Payton is feeling optimistic and confident in his abilities.

Emotional

Match the following terms to the energy in and energy out: Eating food high in calories like chocolate and candy

Energy In

Match the following terms to the energy in and energy out: Eating food high in fiber and fruits and veggies

Energy In

Intrinsic Motivator or Extrinsic Motivator? Ice cream or other food items

Extrinsic Motivator

Intrinsic Motivator or Extrinsic Motivator? Medals/trophies

Extrinsic Motivator

I will increase my squat weight to 150 lbs by February 12 tracking my weights on my phone.

F) Outcome Goal

True or False: Energy in should always be equal to energy out.

False

Match the following vitamins to whether they are fat or water soluble: Vitamin A

Fat-soluble

Match the following vitamins to whether they are fat or water soluble: Vitamin D

Fat-soluble

Match the following vitamins to whether they are fat or water soluble: Vitamin E

Fat-soluble

Match the following vitamins to whether they are fat or water soluble: Vitamin K

Fat-soluble

Match the following items to the correct FITT principle for Cardiorespiratory Endurance: 3 days per week for vigorous

Frequency

Match the following items to the correct FITT principle for Cardiorespiratory Endurance: 5 days per week for moderate

Frequency

Match the following to health- or skill- related components of activity: Body composition

Health-related component of activity

Match the following to health- or skill- related components of activity: Flexibility

Health-related component of activity

Match the following to health- or skill- related components of activity: Muscle endurance

Health-related component of activity

Zack is applying behavior change theories he is learning to his own lifestyle.

Intellectual

Match the following items to the correct FITT principle for Cardiorespiratory Endurance: 4-8 on perceived exertion scale

Intensity

Match the following items to the correct FITT principle for Cardiorespiratory Endurance: 50-70% for PA = Target Heart rate zone

Intensity

Match the following items to the correct FITT principle for Cardiorespiratory Endurance: Talk test

Intensity

Intrinsic Motivator or Extrinsic Motivator? Feelings of accomplishment

Intrinsic Motivator

Intrinsic Motivator or Extrinsic Motivator? Fun

Intrinsic Motivator

Welcoming new members or inviting new friends into your group fitness/aerobics class that you have been attending for the last year.

Maintenance ( doing the behavior consistently for over 6 months)

Your coach tells your team that "practice makes perfect." What component of self-efficacy is your coach referring to?

Mastery

Using the following SMART goal, match each example to the correct SMART component:SMART goal: I will eat 1 medium sized fruit each day for a snack until October 20th tracking on my phone calendar. Tracking on my phone calendar

Measurable

Marcus has a part-time job that he enjoys while in school.

Occupational

Kara is focusing on eating fruits and veggies with each meal

Physical

Match the following terms to the energy in and energy out: The most variable aspect of energy out

Physical activity

Getting diagnosed with a disease and not caring to make any changes to reduce symptoms.

Precontemplation (Not thinking about change)

Felicia started writing a grocery list and meal plan of healthy dinner ideas but has yet to go grocery shopping. According to the Transtheoretical Model of Behavior Change, which stage of change is Felicia in?

Preparation (small changes being made but change is not consistent. Taking small steps before you begin)

Having a conversation with friends about how you are thinking about quitting smoking.

Preparation (small changes being made but change is not consistent. Taking small steps before you begin)

Using the following SMART goal, match each example to the correct SMART component:SMART goal: I will eat 1 medium sized fruit each day for a snack until October 20th tracking on my phone calendar. Does this goal seem reasonable?

Realistic

Monty and his roommate aren't getting along.

Social

Using the following SMART goal, match each example to the correct SMART component:SMART goal: I will eat 1 medium sized fruit each day for a snack until October 20th tracking on my phone calendar. Eating 1 medium sized fruit each day for a snack

Specific

Reuben started going on local trails early in the morning to feel rejuvenated.

Spiritual

Match the following terms to the energy in and energy out: The number of calories it takes to digest food

Thermic Effect of Food

Match the following items to the correct FITT principle for Cardiorespiratory Endurance: 150 minutes (MPA) or 75 minutes (VPA) per week

Time

Match the following items to the correct FITT principle for Cardiorespiratory Endurance: 20-60 min per session

Time

Using the following SMART goal, match each example to the correct SMART component:SMART goal: I will eat 1 medium sized fruit each day for a snack until October 20th tracking on my phone calendar. October 20th

Timely

True or False: It is safe to hold a stretch for 60 seconds.

True

True or False: Multivitamin supplements are regulated by the government through food safety laws.

True

Match the following items to the correct FITT principle for Cardiorespiratory Endurance: Large muscle group activities working the heart and lungs

Type

Match the following items to the correct FITT principle for Cardiorespiratory Endurance: Running¸ soccer¸ basketball¸ swimming

Type

Match the following vitamins to whether they are fat or water soluble: Pantothenic acid (Vit B5)

Water-soluble

Match the following vitamins to whether they are fat or water soluble: Vitamin B12

Water-soluble

Match the following vitamins to whether they are fat or water soluble: Vitamin B6

Water-soluble

Match the following vitamins to whether they are fat or water soluble: Vitamin C

Water-soluble