PHED Final Review

Proteins are composed of ____ amino acids, of which ____ are essential amino acids and _____ are non-essential amino acids

20 amino acids, 9 are essential amino acids, 11 are non-essential amino acids

One pound of fat represents ________ calories

3,500 calories

The American Social Health Association states that ______ percent of all Americans will acquire at least one STD in their lifetime

50 percent

What is the definition of muscular endurance?

The ability of a muscle or muscle group to apply sub-maximal force repeatedly or to hold a contraction for an extended period of time

Greater risk for disease has been found for Type ____ individuals

Type A

Very low calorie diets usually

reduce BMR

Created in the body by exposure to sunlight, _____________ fights against he development of breast, colon and prostate cancer

vitamin D

Water is

75-80% total body weight, contained in almost all foods, involved in rebuilding cells, and the most important nutrient

STI's (sexually transmitted infections) are diseases spread through sexual contact. The best way to prevent them is

abstinence or mutually monogamous relationship

Compared to low-intensity exercise, high-intensity exercise

burns more total calories per workout

The daily recommended fiber intake for females is _____ grams and for males ______ grams

females is 25 grams, males 38 grams

Ways to change Type A personality include

learn to treasure unplanned surprises

Body weight is lost fastest when using exercise and a ______ weight loss plan

low-fat

To contribute MOST positively to a healthy lifestyle a person should ________________

maintain cardiovascular fitness through aerobic activity

Safe sun exposure involves a __________ minutes per day between the hours of 10:00 AM and 4:00 PM

maximum of 20 minutes

Which of the following is a benefit of fitness and wellness?

Decreased time that it takes for the heart rate to return to normal after exercise

What is true of protein?

They are used to build and repair body tissues

A study showed that after weight loss due to exercise, most people need to continue exercising ______ minutes each date to maintain weight loss

60-90 minutes a day

A body mass index of 18 is considered

underweight

Probiotics are found in this food

yogurts

Carcinoma in situ is a critical turning point for cancer because it is when

the mass contains about 1 million cells and angiogenesis occurs

What is true of cancer?

the movement of cancer cells from one part of the body to another is called metastasis

If a stressor cannot be removed, the next best coping strategy to reduce distress is to ______ the stressor

change perception of

When stress levels reach mental, emotional and physiological limits

diseases may develop

The best weight control program includes a long-term commitment to

eating mostly fruits and vegetables

The minimum number of calories needed in a day is approximately

1500 for men and 1200 for women

Phytochemicals

are found in fruits and vegetables, fight cancer, protect plants from damage from sunlight, and include carotenoids and polyphenols

For successful weight loss, aerobic exercise should last ________ minutes per session

at least 60 minutes

When computing the caloric composition of food, one must remember that carbohydrates contain _____ calories per gram, fats contain ______ calories per gram, and protein contains _____ calories per gram.

carbs contain 4 calories per gram, fats contain 9 calories per gram, protein contains 4 calories per gram