HHS231

Minerals

0 Cal/gram

Vitamins

0 Cal/gram

Water

0 Cal/gram

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

1 hour, 1 unit

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

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

Using the information that you have about Fatima, calculate her target heart rate zone. Which of the following is correct?

101-141 BPM

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

10; sugar

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?

150 minutes

According to the chart above, the acceptable range of body fat for men is:

18-25%

Given what you know about Joseph, how many exercises should he do for his chest area?

2-5 exercises

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?

20-60 minutes

What is Fatima's maximum heart rate (MHR)?

201

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

25 minutes

According to the chart above, the acceptable range of body fat for women is:

25-31%

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

250 calories. Carbohydrate. Protein.

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

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

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.

Carbohydrates

4 Cal/gram

Protein

4 Cal/gram

At least half of the grains are whole grains

50% whole grain stamp

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?

50-70% of MHR

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

6 cups

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

Joseph is looking to build hypertrophy in his workout plan. According to the chart above, which of the following would be his number of reps for each exercise for his workout?

6-12 reps

Alcohol

7 Cal/gram

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. List your answer as a whole number ONLY, do not add words or units to your response.

83

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). Do not list units or any words in your response. For example: after your calculations you determine the correct answer is 100.1 grams of protein, you would write 100 as your answer).

88 80 81 82

Fats

9 Cal/gram

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.

A "set point" refers to:

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

Eating fruit

Action

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

Added sugars

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

Adequate

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

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

An essential nutrient

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

Android

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

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

Avoid trans fat. Limit saturated fat to less than 10 percent of calories a day. Replace saturated fat with healthier monounsaturated and polyunsaturated fats

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

Balance

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

Bananas Potatoes

Consumes 60-75% of our total calories

Basal Metabolic Rate

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

Basic whole grain stamp

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

Be self-compassionate.

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.

Because knowing isn't equivalent to changing behavior.

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.

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

Being a critical viewer of the media message.

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

Bench pressing 145 pounds

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

Binge eating

Casey looks at himself in the mirror.

Body image

Alyssa feels bad and guilty about certain parts of her body.

Body shame

In comparing spinach and kale, which statement is true?

Both foods are nutrient-dense options.

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

Brain

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.

Intensity

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

Biking safely to the playground or park

Community

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

Which component of healthful activity is usually the most difficult?

Consistency

The most accurate way to measure your body composition is

DXA

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.

Connected

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.

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

Decrease your motivation toward that goal

Which of the following is NOT a benefit of muscle fitness?

Decreased mood levels

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

Decreases, increases

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

Developing a healthy lifestyle.

What are the two types of fiber?

Dietary fiber Functional fiber

An individual should use a spotter when:

Doing exercises above the head, chest, and neck.

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

Dynamic

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.

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

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?

Endomorph

Eating food high in calories like chocolate and candy

Energy In

Eating food high in fiber and fruits and veggies

Energy In

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

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

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

Delayed onset muscle soreness (DOMS) is:

Extreme soreness that can last up to 7 days.

Ice cream or other food items

Extrinsic Motivator

Medals/trophies

Extrinsic Motivator

Energy in should always be equal to energy out.

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

Vitamin A

Fat-soluble

Vitamin D

Fat-soluble

Vitamin E

Fat-soluble

Vitamin K

Fat-soluble

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

Can use your natural ROM

Free weights

Movement reflects functional activities

Free weights

Weight is the same from facility to facility

Free weights

2-3 days per week

Frequency

3 days per week for vigorous

Frequency

5 days per week for moderate

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.

The main food groups listed on the Harvard Healthy Eating Plate are:

Fruits Vegetables Whole grains Healthy Oils Water Healthy Proteins

The main food groups listed on MyPlate are:

Fruits. Vegetables Grains Protein Dairy

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

According to the Center of Mindful Eating Website, someone who eats mindfully does the following things:

Gains awareness of how they can make choices that support health and well being. Acknowledges that there is no right or wrong way to eat but varying degrees of awareness surrounding the experience of food. A person who by choice directs their attention to eating on a moment-by-moment basis.

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

Germ. Endosperm. Bran.

Precontemplation

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

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?

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

Preparation

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

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

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

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

Having higher lean muscle mass Stress

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

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.

Body composition

Health-related component of activity

Flexibility

Health-related component of activity

Muscle endurance

Health-related component of activity

Water Popcorn Carrots and hummus

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

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

Hypothalamus

Process goal

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.

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

I will drink 84 ounces of water each day¸ tracking on my water bottle and using the Plant Nanny app until Dec 17. 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.

Outcome goal

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

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

Imagery/visualization

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

Improve performance in a shorter period of time.

Feeling depressed or anxious makes you eat and eating too much makes you feel more depressed and anxious.

Individual

Paul creates a stretching area in his room to work on flexibility while reading.

Individual

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?

Individuality

4-8 on perceived exertion scale

Intensity

50-70% for PA = Target Heart rate zone

Intensity

Talk test

Intensity

Lifting around 40% of your 1RM

Intensity for muscle endurance

Lifting 80% or more of your 1RM

Intensity of muscle strength

When ordering food at a restaurant¸ ordering first to reduce the social influence from others.

Interpersonal

Feelings of accomplishment

Intrinsic Motivator

Fun

Intrinsic Motivator

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

What is an Acceptable Macronutrient Distribution Range?

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

Kindness

Judgement

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

Just as much pleasure as eating not healthy.

Physical

Kara is focusing on eating fruits and veggies with each meal.

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

Lack of patient educational resources

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.

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.

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

Low-calorie

No spotter is needed

Machine weights

Provide small diagram/image of the exercise

Machine weights

Occupational

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

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

Massage Myofascial release Foam roller Static stretching Hot tub or heating pad

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

Mastery

Tracking on my phone calendar

Measurable

According to the Linus Pauling Website https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12 , what is ONE food source for Vitamin B:

Meat¸ poultry¸ fish. Dairy and eggs. Certain fermented beans and vegetables and edible algae and mushrooms.

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 main strategy described for eating instead of dieting was:

Mindful eating.

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.

Given the situation above and using the talk test, which of the following levels of PA would best describe Kylie?

Moderate PA

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

Moderation

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

Moderation

Social

Monty and his roommate aren't getting along.

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

More likely to pay attention to cravings

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

Motivation Improvement Positive Affirmation

Ian can do 45 push-ups in one minute.

Muscle Endurance

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

Quinn is working on bettering her 1RM for her bench press.

Muscle Strength

List the steps of program design in order:

Needs/wants analysis. Select training variables. Evaluation and review.

Increased pesticide usage Gene transfer to other species

Negative Negative

Vaughn is frustrated with his physique as he has been working out for a month but has not seen himself tone up.

Negative body image

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.

Consistency

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

Nutella on wheat bread. Gummi bears. Bag of chips with veggies on the packaging.

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.

The local elementary school runs a walk¸ bike and roll to school day.

Organization

The local hospital adds a walking path on their campus for patients and employees.

Organization

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

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

Mindfulness

Over-identification

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

Parasympathetic Nervous System

Emotional

Payton is feeling optimistic and confident in his abilities.

Marion Nestle states that there are two main components affecting food choices. What are they?

Personal choice. Food system policies.

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)

Physical Emotional Intellectual

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

Physical Activity/Exericse

The most variable aspect of energy out

Physical activity

What is a good general rule for picking out meat?

Pick the leanest cut of meat that you can afford.

Which of the following exercises was not done during this workout video?

Plyo crunch

Increase global food supply Resistant to diseases

Positive Positive

Lisa looked at herself in the window and appreciated what her body does for her.

Positive body image

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

Power

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

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

Problem solving, care and compassion

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?

Progressive overload

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

Does this goal seem reasonable?

Realistic

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

Remember your positive attributes.

15+

Reps for endurance

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

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

The general adaptation syndrome describes how the body:

Responds to stress when homeostasis is disrupted.

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?

Rest and recovery

Spiritual

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

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.

Which of the following are correct? Select all that apply.

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

Action

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

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.

Balance

Skill-related component of activity

Coordination

Skill-related component of activity

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):

Skinny fat. Metabolically obese normal weight (MONW)

Eating 1 medium sized fruit each day for a snack

Specific

Fun

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

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

Standard training

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

Static PNF

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?

Static stretching every day

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

Financial

Suzie struggles with credit card debt.

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.

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

The one you will do

Body composition tests determine:

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

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.

The number of calories it takes to digest food

Thermic Effect of Food

20-60 min per session. 150 minutes (MPA) or 75 minutes (VPA) per week

Time. Time.

October 20th

Timely

It is safe to hold a stretch for 60 seconds.

True

Multivitamin supplements are regulated by the government through food safety laws.

True

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.

8-12 exercises

Type

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

Type B

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?

Type D

Large muscle group activities working the heart and lungs. Running¸ soccer¸ basketball¸ swimming.

Type. Type.

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

Units

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

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

Usability. Uses self-report data. 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.

Variety

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

Video games/Netflix. Studying. Classes. Reading. Computer work.

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?

Vigorous PA

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

Warm up & dynamic stretching. Weights. Cardio. Cool down. Static stretching.

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

Water

Pantothenic acid (Vit B5)

Water-soluble

Vitamin B[math]_6[/math]

Water-soluble

Vitamin B[math]_{12}[/math]

Water-soluble

Vitamin C

Water-soluble

Dieting is a well-established predictor of:

Weight gain

Maintenance

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

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

Write your goals down. Tell your goals to a supportive friend. Create action steps towards your goal.

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

Yet and Not Yet

Intellectual

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

The majority of our fiber should come from ______________.

dietary fiber

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.