HHS231 Midterm
5 components of healthful activity
1. fun 2. consistent 3. connected 4. process or outcome goals 5. intensity
what are the calories per gram for fats
9
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.
This is an example of what component of healthful activity: Chun only has 1 hour to workout and works efficiently to get in weights and cardio.
intensity
body shaming
is a practice of making critical, judgmental, and humiliated comments about yourself or someone else's body size or weight
There are 3 recommendations listed from the 2015-2020 Dietary Guidelines for Americans with regards to fat. What are they?
(1) Avoid trans fat. (2)Limit saturated fat to less than 10 percent of calories a day. (3)Replace saturated fat with healthier monounsaturated and polyunsaturated fats
goal recommendations (3)
(1) do not tell others your goal (2) delay social gratification (3) state that the goal is constructive in a manful way
when helping a friend with an eating disorder you should (3):
(1)Express concern in a loving and caring way (2)Use "I" statements in your conversation with them (3)Prepare yourself for some pushback from your friend
what are the calories per gram for minerals
0
what are the calories per gram for vitamins
0
what are the calories per gram for water
0
recommended amount of proteins/weight for adults, active adults and elite athletics
0.8g/kg, 1.0-1.1g/kg, 1.2-1.6g/kg
According to the video, an average person takes ______________ to process ______________ of alcohol until there is no alcohol in the bloodstream.
1 hour, 1 unit
4 components of healthful diet
1) adequate-proportion of food 2) balance-quality of food 3) variety-rainbow 4) moderation-80% need, 20% want & delayed gratification
ways to increase self-efficacy (4)
1) mastery 2) vicarious experience 3)verbal persuasion 4) emotional arousal
5 ways to evaluate BM composition
1) skinfold 3-4% error 2) BIA 3-4% error 3)hydrostatic weighing 1-2% error 4)Bod POD 1-2% error 5) DEXA ~1% error
recommendations for weight loss
1-2pounds per week, decrease intake by 500cal/day, or increase output by 500cal/day or combination
6 principles of exercise training
1. overload-adapting to amount of training 2.progression-adapting to amount of training over time 3. specificity- adapt to type of training 4.reversability- adapting to reduction of training 5.individuality-limits on adaptability 6.rest&recovery-necessary recooperation
TTM: 6 stages
1. precontemplation: not thinking about change, over 6 months away 2. contemplation: starting to think about changing but not prepared to take action, <6 months away 3. preparation: small changes being made, not consistent, <1 mo 4. action: changing behavior consistently <6 mo 5. maintenance: action over 6 mo 7. relapse: revert back to old behaviors
8 dimensions of wellness & examples
1. spiritual: religion 2. emotional: stress 3. intellectual: having an open mind 4. occupational: job satisfaction 5. physical: physical activity 6. environmental: respecting surroundings 7. social: connecting with others 8. financial: debt
behavior change (7 step plan)
1. where am I? transtheoretical model of change (TTM) 2. why is change important? baby steps are effective, health issues, choosing target behavior 3. wha are the pros and cons? increasing awareness, dependent on behavior 4. what's your motivation? intrinsic or extrinsic motivation, self-efficacy, locus of control 5. goal setting: SMART goals 6. what are your barriers? strategies to overcome 7. Just do it: implementing strategies
recommended amount of total protein
10-35% daily intake
The guidelines stated for alcohol consumption for men and women were to not exceed ______________ each week.
14 units
what is the acceptable body fat range for men?
18-25%
what is the essential amount of fat for men and then for women?
2-5%, 10-13%
recommended amount of total fat
20-35%
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?
20-60min
MHR
220-age
what is the acceptable body fat range for women?
25-31%
how active for cardiorespiratory endurance
3-5days, 150min moderate, 75min vigorous
recommended amount of total fiber
38g men 18-50, 30g men 50+, 25g women 18-50, 21g women 50+
what are the calories per gram for carbohydrates
4
what are the calories per gram for protein
4
recommended amount of total carbohydrates
45-65%
moderate intensity activity
50-70% MHR
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? what is Fatima's maximum heart rate (MHR)? calculate her target heart rate zone.
50-70%, 201 bpm, 100-141bpm
fitness target heart rate
64-95% MHR
what are the calories per gram for alcohol
7
How many hours per day do students spend sitting?
7-10hours
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).
80
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
how much water should you drink per day?
9c women, 13c men /day or your weight/2=amount in oz
BMI
<18.5 underweight 18.5-24.9 healthy 25-29.9 overweight 30-34.9 obese 1 35-39.9 obese 2 >=40 extreme obese 3
how active for flexibility
>=2day/week
how active for strength/resistance training
>=2day/week
vigorous intensity activity
>=70% MHR
what is a set point?
A sense of what your brain thinks your body should weigh ranging from about 10-15 pounds
what vitamins are fat-soluble?
A,D,E,K
what vitamins are water-soluble?
B, C, Pantothenic acid
source of energy out
Basal metabolic rate (BMR) 60-75%, food digestion 10%, physical activity 20-30%
what is The most accurate way to measure your body composition?
DXA
Dieting leads to a decline in leptin, which ______________ your metabolism and ______________ appetite.
Decreases, increases
As a strategy to limit fat intake, what is the suggestion given for fish?
Eat 4-6 oz servings of fish twice a week.
FITT for Flexibility
Frequency: 2-3day/wk minimum (ideally 5-7day/wk) Intensity: stretch to point of mild discomfort not pain Time: each stretch 10-30s, 60s max Type: stretches that focus on major joints
FITT for cardio
Frequency: 3-5days/week Intensity: THR 64-95%MHR for fitness, 50-70% for physical activity Time: 20-60min/session (150min/wk moderate or 75min/week vigorous) Type: lifestyle, moderate or vigorous
THR for fitness
MHR*0.64-MHR*0.95
According to the Linus Pauling Website, Food sources for Vitamin B12 are: (choose all that apply)
Meat¸ poultry¸ fish, dairy, eggs, and Certain fermented beans and vegetables and edible algae and mushrooms
This is an example of what wellness dimension? Marcus has a part-time job that he enjoys while in school.
Occupational
what do Body composition tests determine?
The proportion of fat free mass to fat mass on the body.
what does the USP label mean?
U.S. pharmacopeia verifies batches of supplements for quality, purity, strength, and consistency
Nassir is eating dinner and feels full before he eats all his food is an example of?
adequate
what are factors that decrease BMR?
age, shorter, lower thyroid levels, starvation, female, low lean muscle mass
what is A nutrient that we need to consume in our diet?
an essential nutrient
What fat distribution is at higher risk of chronic disease?
android (apple) not pear (gynoid)
where do androids and gynoids carry their weight
androids carry fat above hips, pears below
fat-free mass
any tissues that are not fat on body: muscles, bones....
restricted food intake
b/c of lack of interest in food (picky)
Walter doesn't get much fruit in his diet so he has switched to consuming all fruit smoothies in the afternoon instead of coffee is an example of
balance
List the 6 skill-related components of fitness.
balance, agility, coordination, speed, power, reaction time
wellness
balance, quality of life and vitality (health is part of wellness)
self-talk strategy to overcome barriers
be your own cheerleader
What is the most common eating disorder in the U.S.?
binge eating
Examples of Health-related components of activity
body composition, muscle endurance, flexibility
fat mass
body fat: subcutaneous and visceral(around organs)
Casey looks at himself in the mirror is an example of what?
body image
what is the definition of physical activity?
body movement by skeletal muscles that requires energy
Alyssa feels bad and guilty about certain parts of her body is an example of what?
body shame
what is
bullshit
nutrient
chemical component within our food that is required for our growth and functioning
This is an example of what component of healthful activity: 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.
connected
This is an example of what component of healthful activity: Noah lives 3 miles from campus and he rides his bike 4x a week rain or shine.
consistency
Which component of healthful activity is usually the most difficult?
consistency
bulimia
consumes and pukes
What are the two types of fiber?
dietary and functional fiber
The majority of our fiber should come from ______________.
dietary fiber
visualization strategy to overcome barriers
dream of the future
What type of stretching should be done before activity?
dynamic
recommendations for weight gain
eat every 2 hours, proteins, carbs, & good fats, increase calories 500-1000 per day gradually by 100cal increments
binge eating
eating to much ~>20000cal
This is an example of what wellness dimension? Payton is feeling optimistic and confident in his abilities.
emotional
Sophia is feeling stressed as she has a quiz in one hour and she hasn't started studying yet. Which dimensions of wellness would be effective by this situation?
emotional and intellectual
Elle has a large bone structure and gains muscle and fat fairly easily. She also has a hard time losing body fat. What is Elle's body type?
endomorph
muscle dysmorphia
feeling insufficiently muscular, obsessively exercise
This is an example of what wellness dimension? Suzie struggles with credit card debt.
financial
source of energy in
food
This is an example of what component of healthful activity: Stacey signs up for "The Color Run 5k"
fun
what are the main food groups listed on MyPlate?
grains, protein, dairy, vegetables, fruits
what increases BMR?
high lean muscle mass or stress
what is the part of the brain that acts as a thermostat and regulates body weight
hypothalamus
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
This is an example of what wellness dimension? Zack is applying behavior change theories he is learning to his own lifestyle.
intellectual
eating disturbances
is an umbrella term that incorporates the spectrum of eating challenges and issues that jeopardize your health, happiness, and safety. Eating disturbances include eating disorders like anorexia, bulimia, and binge eating, but they also include negative body image that restricts food intake or over-exercising.
ectomorph
light frame/bones, small joints, low body fat, hard to gain muscle/weight, "faster metabolism"
endomorph
medium to large bone structure & joints, gains fat and muscle easily, round/solid physique, slower metabolism
mesomorph
medium to large bone structure, naturally athletic looking physique, gains fat more easily that ectomorphs, responds quickly to exercise, gains muscle quickly and efficient metabolism
MONW
metabolically obese normal weight, skinny fat
what is the best strategy for eating instead of dieting?
mindful eating
Karla is waiting to have a cookie until the end of the week is an example of?
moderation
Kennedy feels bad about snacking while studying. She attempts to become more aware of her critique of food and herself is an example of ?
moderation
body image
multidimensional construct that examines how we personally see our physical self. It's about our thoughts, feelings, perceptions, values, attitudes, and satisfaction about our bodies
Vaughn is frustrated with his physique as he has been working out for a month but has not seen himself tone up is an example of what?
negative body image
anorexia
obsessed with being thin
body dysmorphic disorder
obsession with appearance and body image
orthorexia
obsession with proper eating
This is an example of what component of healthful activity: I will increase my squat weight to 150 lbs by February 12th tracking my weights on my phone.
outcome goal
health
overall condition of a person's body or mind and the presence or absence of illness
This is an example of what wellness dimension? Kara is focusing on eating fruits and veggies with each meal.
physical
what is the definition of exercise?
planned, structured, repetitive movement designed to improve or maintain physical fitness
Lisa looked at herself in the window and appreciated what her body does for her is an example of what?
positive body image
This is an example of what component of healthful activity: I will attend my group fitness class 3x a week reassessing my progress on May 30th¸ tracking my progress on a calendar on my fridge.
process goal
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, soccer, 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
journaling strategy to overcome barriers
record experiences and results to track progress
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
rewards strategy to overcome barriers
reward often at first, then slowly phase out
what is the definition of fitness
set of physical attributes that allows the body to adapt to the demands and stress of physical effort
self-efficacy
situation specific confidence
what do you call An individual who shows similar symptoms or trends of metabolic syndrome but are in an acceptable body fat range?
skinny fat or Metabolically obese normal weight (MONW)
This is an example of what wellness dimension? Monty and his roommate aren't getting along.
social
This is an example of what wellness dimension? Reuben started going on local trails early in the morning to feel rejuvenated.
spiritual
What types of stretching could be done after activity?
static and PNF
Jackson's goal is to improve his flexibility by being able to touch his toes without bending his knees by Nov 4th. 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 everyday
countering strategy to overcome barriers
substituting nonhealthy thing for healthy
shaping strategy to overcome barriers
taking small progressive steps
what controls hunger and energy use?
the brain
What is the best exercise?
the one you will do
T/F: Both spinach and kale are nutrient-dense options.
true
T/F: Having healthy habits is more important than weight with regards to risk of death.
true
T/F: It is safe to hold a stretch for 60 seconds.
true
T/F: Multivitamin supplements are regulated by the government through food safety laws.
true
T/F: Orthorexia takes healthy eating to the extreme as it becomes obsessively healthy.
true
T/F: bananas and potatoes are complex carbohydrates
true
T/F: interval training (switching between higher and lower intensity) exercise has been shown to Improve performance in a shorter period of time.
true
T/F: running a 5K fun run is an outcome goal
true
T/F: this is a smart goal: I will drink 84 ounces of water each day¸ tracking on my water bottle until Dec 17th.
true
T/F: this is a smart goal: I will eat dinner with a family member or friend once a week¸ writing down on my phone calendar when I do until February 12th.
true
what is the best way to measure and know how strong your alcoholic drink is?
units
What are positive reasons to use the Body Mass Index (BMI)? (3)
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 is an example of?
variety
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? which of the following levels of PA would best describe Kylie?
vigorous, moderate
structure an effective workout
warmup 5-10min dynamic stretching 5min workout 20-60min: strength/cardio or combo cool down 5 min static stretching 5-10min
what are The main food groups listed on the Harvard Healthy Eating Plate?
water, healthy oils, healthy proteins, whole grains, vegetables, fruits
Dieting is a well-established predictor of______________.
weight gain
telling others your goal
will decrease motivation toward that goal
