LUOA Girls' Health & PE I: Module 1: Nutrition & Physical Fitness

Which of the following is/are true regarding water? (Select all that apply.)

- *interacts with other nutrients* - is the *most important* nutrient - helps *transport nutrients* through the body - helps the body *regulate and maintain body temperature* - is the *most abundant nutrient* in the body - serves as a *lubricant for the body*

Which of the following supplements have scientific evidence demonstrating benefit for overall health and for managing some health conditions? (Select all that apply.)

- Calcium - Folic acid - Vitamin D

Essential fat is stored in which of the following? (Select all that apply.)

- Central nervous system - Heart - Muscles - Bone marrow - Spleen - Intestines - Liver - Kidneys - Lungs

Which of the following could indicate a vitamin B5 deficiency? (Select all that apply.)

- Depression - Insomnia - Fatigue - Stomach pains - Irritability - Burning feelings in the feet - Vomiting - Upper respiratory infections

Which of the following words is/are associated with having a negative body image? (Select all that apply.)

- Depression - Isolation

Which of the following foods is/are good for obtaining iodine? (Select all that apply.)

- Seafood (especially cod, sea bass, haddock, and perch) - Dairy products - Kelp - Iodized salt

Health problems affecting the __________ could indicate a vitamin B6 deficiency. (Select all that apply.)

- Skin - Mucous membranes - Nerves - Circulatory system

Which of the following could indicate a vitamin B2 deficiency? (Select all that apply.)

- Sores at the corners of the mouth - Problems with the reproductive and nervous systems - Sore throat - Skin disorders - Hair loss - Swollen and cracked lips - Liver disorders

Which of the following words/phrases is/are associated with having a positive body image? (Select all that apply.)

- Thankful - Accepting

Which of the following foods is/are good for obtaining vitamin B3? (Select all that apply.)

- Whole grains - Lean meats and poultry (chicken, turkey) - Fish (tuna, salmon) - Enriched/fortified foods

One significant change during adolescence is a rapid growth rate (growth spurt); during this period, you will attain about __________ of your adult height, your bones will grow significantly, and you will gain weight (about __________ of your ideal adult weight). Your lean muscle mass and fat stores will also increase during this stage.

15%; 50%

Which of the following BMIs would be considered obese for an adult? (Select all that apply.)

30.0, 37.3, 33.0

Like vitamin E, vitamin K is important for __________.

Blood clotting

The ratio of fat tissue to lean body mass is called __________.

Body composition

Because of changes during adolescence, the nutritional needs or requirements of adolescents are generally different than they are at other life stages. Specifically, the requirements for which two nutrients are higher for adolescents?

Iron and Calcium

The period known as adolescence is the life cycle between the ages of __________.

Nine and nineteen

Eating disorders often start __________.

during adolescence

Match each number of amino acids with its correct term.

- A chain with fewer than fifty amino acids: Peptide - Two amino acids joined: Dipeptide - Three amino acids joined Tripeptide - More than ten amino acids joined together: Polypeptide

Which of the following foods is/are good for obtaining zinc? (Select all that apply.)

- Animal sources (beef, lamb, pork, and the dark meat of chicken) - Yeast - Nuts and legumes - Whole grains

Match each eating disorder to its definition. (Anorexia, Bulimia, and Binge eating disorder)

- Anorexia: Sufferers starve themselves/do not eat - Bulimia Sufferers eat large amounts and then throw up - Binge eating disorder: Sufferers eat large amounts but do not throw up

Match each amino acid classification with its definition.

- Are needed in the diet because they cannot be made in the body: Essential amino acids - Are not needed in the diet because the body is capable of synthesizing them: Nonessential amino acids - Must be consumed in foods when the body cannot produce them because the body is sick: Conditional amino acids

Which of the following foods is/are good for obtaining vitamin B5? (Select all that apply.)

- Beef (especially organ meats such as liver and kidneys) and poultry (chicken, turkey, duck) - Brewer's yeast - Lobster and salmon - Egg yolks - Avocados, broccoli, cauliflower, kale, corn, tomatoes, split peas, sweet potatoes - Legumes, lentils, peanuts, soybeans, sunflower seeds - Milk - Wheat germ and whole-grain breads and cereals

When is the best time to start managing your weight? (Select all that apply.)

- Before you have a weight problem - Now

Which of the following foods is/are good for obtaining phosphorus? (Select all that apply.)

- Cereals - Fish - Poultry - Eggs - Meats - Dairy

Some groups of people, because of distinct nutritional needs, benefit most from taking a vitamin and/or mineral supplement. Which of the following groups could benefit from taking a vitamin and/or mineral supplement? (Select all that apply.)

- Children and teenagers with irregular eating habits - Women of childbearing age - Senior citizens - Dieters or people avoiding certain food groups - Vegetarians and vegans - People with eating disorders or certain medical conditions - People who regularly eat processed foods and fast food - Pregnant or lactating women

Symptoms of bulimia nervosa include which of the following? (Select all that apply.)

- Chronically inflamed and sore throat - Worn tooth enamel and increasingly sensitive and decaying teeth as a result of exposure to stomach acid - Swollen salivary glands in the neck and jaw area

Which of the following words is/are associated with having a positive body image? (Select all that apply.)

- Comfortable - Confident - Value

Having a low BMI is associated with an increased risk of which of the following diseases or conditions? (Select all that apply.)

- Depression - Lack of menstruation - Heart irregularities - Bone fractures - Bone disorders/diseases - Anemia - Anxiety

Some people are "naturally" slender and healthy. On the other hand, low body weight can indicate the presence of which of the following diseases or conditions? (Select all that apply.)

- Disease - Eating disorders - Substance abuse - Malnutrition

Which of the following are the two types of fat in the human body?

- Essential fat - Stored fat

Symptoms of anorexia nervosa include which of the following? (Select all that apply.)

- Extremely low body weight - A relentless pursuit of thinness and unwillingness to maintain a normal or healthy weight - Severe food restriction

Which of the following has/have some of the biggest influence on the mental and emotional health of teenagers? (Select all that apply.)

- Family - Friends - Neighbors - Media

Pick the components of physical fitness. (Select all that apply.)

- Flexibility - Muscular endurance - Muscular strength - Body composition - Cardiorespiratory endurance

The best sources of fluoride include which of the following? (Select all that apply.)

- Fluoridated water - Liquids made with fluoridated water (coffee, tea, juices from concentrate, soup, etc.)

Some "red flags" or signs that someone may have an eating disorder include which of the following? (Select all that apply.)

- Frequent checking in the mirror for perceived flaws - Excessive exercise - Calluses on one's knuckles from inducing vomiting - Repeatedly eating large amounts of sweets or high-fat foods - Use of dietary supplements, laxatives, or herbal products for weight loss

Which of the following often influence(s) a person's body image? (Select all that apply.)

- Industry - Advertising - Family - Media - Friends

Which of the following could indicate a vitamin C deficiency? (Select all that apply.)

- Inflammation of the gums - Scurvy - Poor wound healing - Joint pain - Small red or purple spots on the skin - Fatigue

Symptoms of bulimia nervosa include which of the following? (Select all that apply.)

- Intestinal distress and irritation from laxative abuse - Electrolyte imbalance (too low or too high levels of sodium, calcium, potassium, and other minerals) which can lead to stroke or heart attack - Acid reflux disorder and other gastrointestinal problems - Severe dehydration from purging of fluids

Depression and other mental health issues can contribute to which of the following? (Select all that apply.)

- Lack of energy - Heart disease - Digestive problems - Difficulty sleeping

Which of the following foods is/are good for obtaining sulfur? (Select all that apply.)

- Milk - Eggs - Legumes - Meats, poultry, and fish - Onions and garlic - Brussels sprouts

In addition to the major and trace elements, there are a few other elements that exist in your body, but their role in health and nutrition in humans has not yet been established. These elements include which of the following? (Select all that apply.)

- Nickel - Arsenic - Silicon - Boron - Vanadium

Which of the following foods is/are good for obtaining molybdenum? (Select all that apply.)

- Nuts - Grains - Dairy products - Legumes - Leafy green vegetables

Which of the following foods is/are good for obtaining magnesium? (Select all that apply.)

- Nuts (such as almonds and cashews) - Whole grains (such as brown rice and millet) - Peas and beans (legumes) as well as seeds - Dark green leafy vegetables - Fruits and vegetables - Soy products (such as soy flour and tofu)

In addition to the three most common eating disorders, which of the following are other eating disorders? (Select all that apply.)

- Pica - Avoidant/restrictive food intake disorder - Rumination disorder

Dietary supplements include vitamins, minerals, herbs, and many other products that are ingested in several forms. In which of the following forms can dietary supplements be found? (Select all that apply.)

- Pills - Capsules - Energy bars - Powders - Drinks

Which of the following can affect mental and emotional health and day-to-day living? (Select all that apply.)

- Poor body image - Anxiety - Depression - Major changes

There are many ways to keep your mind and mood in optimal shape. Which of the following are some ways to keep your mind and mood in good shape? (Select all that apply.)

- Proper diet - Exercise - Meditation

Essential roles of trace minerals include which of the following? (Select all that apply.)

- Protecting bones and teeth - Helping with hormone function - Maintaining the health of red blood cells

Your body uses minerals for many different jobs, including __________. (Select all that apply.)

- Regulating your heartbeat - Building bones - Making hormones

Being overweight or obese increases your risk of which of the following diseases or conditions? (Select all that apply.)

- Reproductive disorders - Cancer - Heart disease - Gallstones - Type 2 diabetes

In general, males and females store body fat differently. Females generally store fat in which areas of their bodies? (Select all that apply.)

- Thighs - Buttocks - Abdomen - Arms - Breasts

Which of the following foods is/are good for obtaining chloride? (Select all that apply.)

- Tomatoes - Seaweed - Olives - Table salt or sea salt - Celery - Lettuce - Rye

Which of the following foods is/are good for obtaining vitamin E? (Select all that apply.)

- Vegetable and seed oils - Green leafy vegetables - Nuts and seeds - Fortified cereals

Which of the following would be considered overweight for an adult? (Select all that apply.)

- Weighing ten to fifteen pounds more than a healthy weight for height - A BMI of 28.4, 29.9, or 25.0

Major minerals are needed in amounts greater than __________ milligrams per day, and the daily need for some of these minerals is more than __________ milligrams.

100; 1,000

During adolescence, you will attain about what percent of your adult height?

15%

According to the CDC, anorexia and bulimia affect as many as __________ of adolescent and young adult females.

3%

During adolescence, you will gain about what percent of your ideal adult weight?

50%

The average human body is made up of 40%-75% water; muscle tissue is around __________ water.

65%

If you have a food that contains 8 grams of protein, 3 grams of carbohydrates, and 3 grams of fat, how many calories would be in that food?

71 (8g protien x 4+ 3g carbs X 4+ 3g fat X 9 = 71)

Fats provide __________ calories per gram.

9

Which of the following BMI percentiles is/are considered overweight for a teen? (Select all that apply.)

90th percentile, 85th percentile

Your body stores more than __________ of its calcium in your bones and teeth, and it uses calcium to help form and keep your bones and teeth strong.

99%

Which of the following are fat-soluble vitamins? (Select all that apply.)

A, E, D, and K

This period of your life is known as __________ (the life cycle between the ages of nine and nineteen).

Adolescence

In the U.S., __________ is the main cause of vitamin B3 deficiency.

Alcoholism

In which eating disorder will individuals starve themselves to the point of emaciation, which is the state of being extremely and dangerously thin?

Anorexia nervosa

Dietary supplements can also interact with certain prescription drugs in ways that might cause problems. Which of the following is NOT an example of how dietary supplements can interact with certain prescription drugs and cause problems?

Antioxidant supplements, like calcium and potassium, might reduce the effectiveness of some types of cancer chemotherapy

There are ten amino acids that are essential for adolescents. One of those is not required for adults. Which of the following is not required for adults?

Arginine

There are ten amino acids that are essential for adolescents. Which of the following is NOT one of those?

Asparagine

Which of the following is considered overweight in a teen?

BMI at the 90th percentile

In which eating disorder do individuals simply binge eat with no purging (vomiting), exercising, or other means of losing weight? (These individuals eat massive numbers of calories, generally within a two-hour period, and again, they generally do so in private.)

Binge eating disorder

__________ is the relative proportion of muscle, fat, water, and other tissues in the body (which make up the total body weight).

Body composition

What is body composition and why is it important?

Body composition is a more accurate system than BMI. It is important because it can give a person a snapshot of his or her health in a more accurate way than BMI.

What is the calculation of body weight in relation to height called?

Body mass index (BMI)

Vitamin A is important for which of the following? (Select all that apply.)

Bone health Immune function Vision Protein synthesis

Being able to run a 5K is an example of __________.

Cardiorespiratory endurance

__________ is the ability to sustain prolonged exercise.

Cardiorespiratory endurance

Some ingredients found in dietary supplements are also being added to a growing number of foods, including breakfast cereals and beverages; this is called fortification. Because of this, you may actually be getting a lot more of certain nutrients than you think, and getting more might not be better for you—it could be worse. Getting a lot more than you need of certain nutrients will often increase the risk of experiencing side effects caused by toxicity. For example, getting too much vitamin A can do which of the following? (Choose three.)

Cause headaches and liver damage Reduce bone strength Cause birth defects

Foods rich in carbohydrates include which of the following?

Cereals, Fruits, Vegetables, Breads, Nuts, Dairy products, Legumes (beans)

__________ is a trace mineral that is important for the metabolism of glucose. Its main function is to increase the effectiveness of insulin in your cells. This mineral may also reduce your blood sugar levels, and that results in a reduced risk of developing prediabetes. It has also been shown to reduce the risk of other health problems (such as cardiovascular disease, among others) as well as to improve them.

Chromium (Cr)

Some of the nonessential amino acids become __________ amino acids. This happens when the body cannot produce those amino acids because of an illness or because the body does not have the enzymes needed for synthesizing those amino acids. When this happens, those amino acids must be consumed in foods.

Conditional

Match each number of amino acids with its correct term.What are the three classifications of amino acids?

Conditional, nonessential, and essential

Aside from a daily multivitamin, it's much safer to choose supplements that __________.

Contain just the single ingredient your body needs

__________ is an essential trace mineral that is present in all tissues in your body. It works with iron to help your body form red blood cells. It also helps keep your blood vessels, nerves, immune system, and bones healthy. This mineral also aids in iron absorption. Additionally, it helps your body produce energy, helps maintain the coloring in your skin (pigmentation), helps your blood clot, and is important for helping your immune system function properly.

Copper (Cu)

Protein is found in which of the following foods? (Select all that apply.)

Dairy products, beans, and meat

__________ are any of a variety of products intended to supplement the diet. They are not drugs and therefore are not intended to prevent, diagnose, mitigate, treat, or cure diseases.

Dietary supplements

When two amino acids are joined, it is called a __________.

Dipeptide

Dietary supplements __________ require pre-market review or approval by the FDA.

Do not

Fat-soluble vitamins are transported through the body and are absorbed primarily in the __________.

Duodenum

Water-soluble vitamins are absorbed in the __________ and __________.

Duodenum; jejunum

In the body, vitamin __________ acts as an antioxidant, helping to protect cells from the damage caused by free radicals.

E

The ability to acknowledge and share feelings of anger, sadness, fear, or stress as well as hope, love, joy, or happiness in a productive manner contributes to our __________.

Emotional wellness

Which of the following foods is/are good for obtaining vitamin D? (Select all that apply.)

Fatty fish, and fortified foods (dairy products, orange juice, and cereals)

Which federal agency polices product advertising and requires all information about a dietary supplement product to be truthful and not misleading?

Federal Trade Commission

Being able to touch your toes is an example of __________.

Flexibility

__________ is the ability to move joints freely through a full and normal range of motion.

Flexibility

What does FDA stand for?

Food and Drug Administration

Regarding nutrition supplements, even the best supplement is no substitute for __________.

Good nutrition

A(n) __________ is a weight (or BMI) that does not increase the risk of developing weight-related health problems or diseases.

Healthy body weight

When a person has an eating disorder, most of his or her behaviors related to eating occur __________.

In private

Why is knowing your BMI important? Why is your BMI not the most important indicator of health?

Knowing your BMI is important because it can help to give perspective of your weight in relation to your height and age. Although, there are proven flaws in this system which is why it is not the most important indicator of health.

Body composition can change without total body weight changing because muscle and fat do not weight the same or have the same mass; one pound of muscle will take up __________ space than one pound of fat.

Less

__________ are inorganic elements that are essential to human nutrition.

Minerals

__________ is a trace mineral that is also an enzyme that helps break down certain amino acids and other compounds in your body. Deficiencies of this nutrient are generally not found in people who are healthy. Individuals who do not get enough of this mineral, especially if and when they are fed intravenously for an extended period of time, may develop a rapid heartbeat, headaches, and night blindness.

Molybdenum (Mo)

Being able to do 15 push-ups nonstop is an example of __________.

Muscular endurance

__________ is the ability of the muscle to produce prolonged effort.

Muscular endurance

__________ is the ability of the muscle to produce prolonged effort. It is increased by performing resistance training.

Muscular endurance

Being able to lift 50 pounds over your head is an example of __________.

Muscular strength

__________ is the greatest amount of force exerted by the muscle at one time.

Muscular strength

__________ is the greatest amount of force exerted by the muscle at one time. It is increased by performing resistance training.

Muscular strength

When someone has a __________ body image, he or she will likely have a distorted perception of his or her own shape.

Negative

Some groups of people, because of distinct nutritional needs, benefit most from taking a vitamin and/or mineral supplement. Which of the following would NOT be included in the groups that benefit most from taking a vitamin and/or mineral supplement?

Newborns and infants

Proteins are like carbohydrates and fats (lipids) in that they all contain carbon, hydrogen, and oxygen. On the other hand, proteins also contain __________ (while carbohydrates and fats do not).

Nitrogen

__________ amino acids are those amino acids that do not need to be obtained from the diet because the body is capable of synthesizing (producing) them.

Nonessential

What is the scientific study of how nutrients and compounds in foods nourish the body?

Nutrition

A condition of excess body weight due to an abnormal accumulation of stored body fat is known as being __________.

Obese

If an amino acid chain has fewer than fifty amino acids, it is called a __________ (and this is also called a protein).

Peptide

__________ is a mineral that, among other things, helps your muscles contract, regulates your body fluids and mineral balance, and maintains normal blood pressure. This mineral may also reduce the risk of getting recurrent kidney stones and suffering from bone loss as you age.

Potassium (K)

__________ are found in every cell of the human body, and they are essential for building and maintaining the body. They are made of "chains," or building blocks, and those chains are called amino acids.

Proteins

RDA stands for __________.

Recommended Dietary Allowance

__________ is commonly known as salt or table salt. Your body needs some of this mineral to work properly; it helps your nerves and muscles function correctly. Salt also helps keep the fluids in your body properly balanced. Your kidneys work to control how much is kept in your body. If you have too much of it in your body and your kidneys cannot get rid of it, it will build up in your blood, and this can lead to high blood pressure—and high blood pressure can lead to other health problems.

Sodium (Na)

Regarding dietary supplements, manufacturers must follow certain good manufacturing practices to ensure the __________, __________, __________, and __________ of their products. (Choose four.)

Strength, purity, composition, and identity (remember P.I.C.S.)

When three amino acids are joined, it is called a __________.

Tripeptide

Emotional and mental health can affect your physical health.

True

Most people in the U.S. get more sodium in their diets than they need.

True

All proteins contain a combination of __________ unique amino acids, and they are classified based on the number of amino acids in the particular chain.

Twenty

A teen with a BMI at the 4th percentile would be considered which of the following?

Underweight

__________ helps improve circulation and has been shown to suppress inflammation. It is rare for anyone in the developed world to have a deficiency in it.

Vitamin B3 (niacin)

__________ helps your body use or break down the fats, proteins, and carbohydrates in foods you eat, and it helps your nervous system function properly. It is needed so you can have healthy skin, hair, and eyes as well as a healthy liver. In addition to playing a role in breaking down fats, proteins, and carbohydrates for energy, this vitamin is critical for manufacturing red blood cells. It is also important for maintaining a healthy digestive tract, and it helps the body use other vitamins, particularly B2 (riboflavin).

Vitamin B5 (pantothenic acid)

__________ helps maintain normal metabolism, skin, mucous membranes, function of the nervous system, and hair growth.

Vitamin B7 (biotin)

Your body needs __________ to make DNA and other genetic material. Your body also needs this nutrient so your body's cells can divide properly.

Vitamin B9 (folate)

The intake of too much of a vitamin or vitamins is called __________.

Vitamin toxicity

__________ are tasteless, organic compounds the body requires in small amounts for normal metabolic functions or metabolism.

Vitamins

__________ assist(s) the body in using food by bringing about biochemical reactions so life can be maintained.

Vitamins

Nutrients are compounds in foods that sustain body processes. Nutrients include which of the following?

Vitamins, Fats, Carbohydrates, Minerals, Proteins, Lipids, Water

Which nutrient helps the body regulate and maintain body temperature?

Water

Because the body does not retain __________, it is important that you consume them every day.

Water-soluble vitamins

Which of the following is a food source rich in chromium?

Whole grains

What is the capacity to do work?

energy

What are the two categories of minerals?

major minerals and trace minerals

What is another name for trace minerals?

microminerals