Health-Unit 3
How does sleep deprivation influence weight control?
When you sleep too little, you eat energy-dense foods and gain weight.
Which of the following is not a significant type of eating disorder? bulimia nervosa, binge-eating disorder, anorexia nervosa, skipping meals
skipping meals
A period of unconscious or partially conscious rest and recovery from the demands of wakefulness is commonly referred to as
sleep
amount of time it takes a person to fall asleep
sleep latency
Heart disease, stroke, and high blood pressure risks are higher in individuals who
sleep less than 6 hours per night
To reduce sleep interruptions caused by a bed partner's body movements, partners should
sleep on a firm mattress.
There are no known health problems that result from
sleeping 10 hours a night
One of the hallmarks of obstructive sleep apnea is
snoring
Which sleep-related problem is more likely to occur for smokers?
snoring
With rapid weight loss that is associated with fad diets, the body can enter this mode.
starvation
It can be difficult to diagnose depression in a person with anorexia because
starvation produces symptoms that are similar to those of depression
Cortisol is responsible for doing this to appetite.
stimulating
Identifying environmental cues associated with unhealthy eating habits and being aware of when, where, and why you are eating are examples of which behavior management tool?
stimulus control
At the onset of menopause, fat distribution shifts to the ________.
abdomen
The suprachiasmatic nuclei (SCN) are
active in the daytime and mostly inactive at night
Eating disorders among females are most likely to develop in
adolescence
Under the _____ effect, the body attempts to make up for lost REM sleep.
alcohol rebound
As the rate of obesity has risen in the United States, the rate of diabetes has _________.
also risen
Which of the following is not a factor associated with good health? *absence of any medical conditions that would suggest a need for weight loss *fat distribution that does not pose any risk for illness *an extremely low body weight *an acceptable body mass index (BMI)
an extremely low body weight
Which of the following best describes circadian rhythm?
an internal daily cycle of sleeping and waking
Anorexia nervosa is an eating disorder that is marked by
an obsession with food
Julia does not eat enough to maintain a body mass index above 17. She thinks that she is fat and avoids eating even when she gets lightheaded because she is afraid she will get even fatter. This behavior would suggest a diagnosis of
anorexia
During the weight gain phase of anorexia treatment, the use of _______ does not appear to be beneficial but does seem to help during the later weight maintenance phase.
antidepressants
The condition known as body dysmorphic disorder is characterized by a preoccupation with an imagined or exaggerated defect in a person's
appearance
Weight-loss aids are not regulated as highly as medications because weight-loss aids
are marketed as dietary supplements
How does the media portray female beauty?
as an attribute of physical desire
A person who has trouble sleeping should set the thermostat ______.
at the low end of their personal comfort level
To measure their abdominal fat, people can measure the ________.
circumference of their waists
Which of the following should be avoided close to bedtime because they can affect melatonin production needed to fall asleep easily?
computers, television, and smart phones
When people are considering familiar food choices, they are mostly influenced by factors such as taste, convenience, and ________.
cost
A tendency toward eating disorders can be caused by which of the following types of factors?
cultural and genetic
Body image is strongly influenced by
culture
Allergic symptoms at night, such as sneezing and watery eyes, are often caused by
dust mites
Which of the following are criteria for binge-eating disorder?
eating alone to hide an episode of binge eating from others
In contrast to anorexia, the health effects of bulimia are more closely associated with
electrolyte imbalance
If obese parents adopt children who become obese, this scenario demonstrates how obesity can be caused by
environmental factors
Aromatherapy 1. uses _____ to induce sleepiness.
essential oils
Memory impairment and an inability to learn new skills are a consequence of sleeping _______________.
fewer than six hours
The average person will experience _________ sleep cycles per night.
four or five
What occurs in the brain of someone who is sleep deprived?
free radicals build up
The most important aspect of a sleep schedule in terms of limiting sleep debt is
going to bed at the same time each night
If both of your parents are obese, you have a
greater likelihood of being obese.
During the deepest stages of sleep, ______ hormone stimulates the body to repair tissues and helps to ward off cancer.
growth
Circadian rhythms are maintained primarily by the
suprachiasmatic nuclei
The three medical strategies to treat obesity are diet drugs, very low-calorie diets, and
surgical procedures.
Generally, how do women feel when they see advertising that portrays women as thin?
the advertising makes them feel dissatisfied with themselves.
Which of the following are symptoms of sleep apnea?
having periods of non-breathing during sleep
Stress can lead people to store an increased amount of fat in their abdomens because of the consistent presence of adrenaline and cortisol, which are two types of ________.
hormones
Binge-eating disorder differs from bulimia primarily because it does not involve
inappropriate methods of calorie reduction
Modern expectations for male body image
include smaller waists and larger arms.
Over time, chronic ______ caused by lack of sleep can cause damage to organs.
inflammation
Difficulty in falling or staying asleep is known as
insomnia
The experience of weight discrimination ________.
leads to behaviors that increase obesity.
The term "body image" refers to
the mental representation you have of your own body
1. How do pain medications, such as morphine and codeine, affect sleep?
they make sleep more fragmented and increase the likelihood of insomnia
What could happen if people have too little body fat?
they would not be able to produce hormones
The defects that a person with body dysmorphic disorder sees in their body are likely
to be imaginary
When you sleep, you expend ______ energy than when you are awake.
less
Adults who sleep _______ are at higher risk for obesity.
less than 7 hours
The most important environmental cue affecting sleep is
light
A person who gets enough sleep one night after several nights of insufficient sleep will experience ________ periods of REM sleep.
longer and more frequent
A nap that is _____ is likely to leave you feeling groggy.
longer than 45 minutes
If you keep a steady weight, your hormones
maintain your food intake and energy expenditure to within 10 calories of each other.
The size acceptance movement aims to change the focus of health from weight loss to weight
management
Diet drugs and surgical procedures are two types of ______ strategies to treating obesity. (Remember to type only one word in the blank.)
medical
The first step in treatment of severe eating disorders is to
medically stabilize the patient's weight
Doses of _____ as low as 0.1 mg can be effective in trying to aid sleep.
melatonin
Which of the following hormones produce feelings of relaxation and sleepiness?
melatonin
Who tends to get more sleep than they need during the week?
men
People with bulimia nervosa might use all of the following methods to get rid of the calories they consumed except
using mediation techniques
What has been shown to block the production of melatonin and make it difficult to fall asleep?
viewing blue light from electronic devices
A person's body mass index measures a person's ______ relative to his or her height.
weight
Which of the following is associated with an increased reliance on fast foods for meals?
weight gain
To gain weight in a healthy manner, you should engage in physical activity that emphasizes ________.
weight training
Compared with women of other ethnicities, ______ women have historically been the most prone to body dissatisfaction and eating disorders.
white
Obese people who were bullied for being overweight in childhood
will also face discrimination as adults
The larger the portion size, the ______.
worse people become at estimating how much they are eating
What is the most common result of sleeping more on weekends to make up for accumulated sleep debt during the week?
worsened sleep deprivation during the week
During sleep the hippocampus and the ______ work together to strengthen long-term memory.
neocortex
According to the National Institutes of Health, 37.9% of Americans are considered ____________.
obese
Body weight that greatly exceeds the recommended guidelines as indicated by a BMI of 30 is defined as
obesity
Which of the following conditions is typically associated with binge-eating disorder?
obesity
True or false: Sexual orientation is a risk factor for eating disorders among men.
True
Where do obese women in their 30s and 40s—before the onset of menopause—tend to accumulate fat?
on the hips and thighs
A person might be diagnosed as suffering from bulimia nervosa if his or her episodes of binge eating and purging occur at least
once a week for 3 months
What are the two current classes of prescription weight-loss drugs?
Weight-loss drugs that act in the brain and those that act in the body
Disordered eating behaviors often involved the act of removing calories from one's body through induced vomiting or the abuse of laxatives. These acts are known as
purging
Which of the following has been shown to reduce the likelihood of heartburn or acid reflux at bedtime?
raising the head of the bed 6 to 8 inches
What has been shown to reduce the likelihood of heartburn or acid reflux at bedtime?
raising the head of the bed 6-8 inches
A person who takes sleep aids but stops taking them may develop insomnia that is worse than before. This is referred to as ______ insomnia.
rebound
The criteria for body dysmorphic disorder include preoccupation with an imagined or exaggerated defect and
repetitive behaviors in response to appearance concerns.
Which of the following is a criterion that indicates that a person can be considered to have recovered from anorexia or bulimia?
restoration to within 15% of recommended weight
Which of the following statements regarding sexual orientation and risk of eating disorders are true?
*Men who identify as heterosexual are less likely to develop eating disorders than women who identify as either homosexual or heterosexual. *Men who identify as bisexual are at a greater risk of developing eating disorders than men who identify as heterosexual.
After the second sleep cycle, a person will spend most of their time in which stages of sleep?
*NREM stage 2 *REM
What are some of the behaviors that can mitigate moderate sleep apnea?
*Not smoking *Avoiding allergens *losing weight
Which of the following are typically performed in the second phase of treatment for an eating disorder?
*Nutritional rehabilitation and education *Psychotherapy *Behavioral relearning and modification
Fad diets typically label products as "good" or "bad," and they often typically
*Prescribe foods that allegedly burn fat *Require the elimination of one of the basic food groups
What are some of the behaviors that are part of the night eating syndrome?
*Repeated awakening *Difficulty falling asleep *Late-night binge eating
1. Which of the following should you do to control air quality to aid in sleep?
*Replace air filters every three months *Open bedroom windows at least weekly
What are characteristics of eating disorders?
*Severe disturbances in eating behaviors *A distorted body image
In which of the following ways do hormones play a role in appetite and energy expenditure?
*They adjust metabolic rate. *They monitor stomach fullness. *They act in the brain to signal when to finish eating.
In general, which statements about unhealthy foods are true?
*They are less expensive *They are more readily available
What are the characteristics of the safest and most effective sleep medications?
*They can be taken at various dose *They have no serious side effects.
What are reasons weight-loss drugs are not recommended for anyone who is obese?
*They require medical supervision. *They can have side effects.
Which of the following statements are correct about very-low-calorie diets (with a daily intake of 800 calories or less) for treating obesity?
*They should only be attempted under a doctor's supervision. *They should last for no more than 8 to 12 weeks
Which 1. of the following are characteristics of longer-acting benzodiazepine drugs, such as Restoril and Doral?
*They suppress deep sleep. *They are addictive. *They decrease memory.
Which sports emphasize leanness and thus carry a higher risk of athletes developing eating disorders?
*Horse racing *Wrestling *Cycling
Which of the following are reasons smoking disrupts sleep?
*It causes congestion in the nose *It causes swelling of the mucous membranes lining the throat.
Which of the following statements are true concerning the use of antidepressants to treat eating disorders?
*It quickly decreases the binge-purge cycle of bulimia *It helps in the weight-maintenance phase of anorexia.
What are some of the effects that alcohol has on sleep?
*Late-night restlessness *Poor quality of sleep
Compared with food served in fast-food outlets, foods that are prepared in the home are more likely to contain which of the following?
*Less fat *More fiber
The size acceptance movement is also know as the __________ movement.
"fit and fat"
How can people monitor portion sizes to regulate caloric intake?
*By dividing prepackaged food into smaller containers *By reading serving sizes on food labels *By reading the calorie counts on menus.
Sleep apps can benefit users in which of the following ways?
*By waking them at the ideal time *By evaluating the quality of their sleep
The health effects of binge-eating disorder can include which of the following?
*Diabetes *Osteoarthritis *High Blood Pressure
Which of the following statements regarding surgical options for weight loss are true? *Typical weight loss after surgery is greater than weight loss with medication *Gastric surgery should not be used as a first-line approach to obesity *Gastric surgery is recommended for treating diabetes and hypertension in people who are not overweight or obese. *Surgery is recommended for anyone with a BMI of 10 or higher
*Typical weight loss after surgery is greater than weight loss with medication *Gastric surgery should not be used as a first-line approach to obesity
Which of the following are ways to reduce the likelihood of disrupting a bed partner's sleep with snoring?
*Use a humidifier *Use a nasal sprays
What are characteristics of a healthy body weight?
*absence of medical conditions that suggest a need for weight loss *fat distribution that is not a risk factor for illness *body composition with an acceptable amount of fat *acceptable body mass index
Which of the following are characteristics of anorexia nervosa?
*an intense fear about being overweight *a refusal to maintain a minimally healthy body weight *a distortion of body image
Which of the following, in early childhood, can improve body composition and reduce the risk of obesity later in life?
*avoidance of sugar-sweetened beverages *maintenance of regular sleep patterns *breastfeeding
Which of the following have been shown to increase the likelihood of acid reflux?
*caffeinated beverages *tomato-based products *citrus fruits and juices
Obese people have an increased risk for which of the following health problems?
*coronary heart disease *high blood pressure
What are some of the consequences of sleep deprivation?
*dangerous episodes of microsleeps *being less sociable with friends *difficulty in dealing with stress
Which of the following are symptoms of sleep deprivation?
*daytime drowsiness *falling asleep very quickly
What affects the risk of cancer in people who are sleep deprived?
*decreased melatonin levels *suppressed immune system *changes in hormonal and metabolic systems
Which of the following are leading causes of anorexia-related death?
*electrolyte imbalance *cardiac arrest *suicide
In an episode of binge eating, a person with bulimia nervosa would be likely to do which of the following?
*feel that they cannot stop eating *consume a very large amount of food
What are the clinical symptoms of insomnia?
*five or more awakenings per night *experiencing less than 15 minutes of deep, slow-wave sleep *sleeping less than 6.5 hours due to awakenings
1. Which of the following are techniques for reducing the effects of a noisy environment on sleep?
*generate white noise *wear earplugs
Which of the following health conditions have been associated with sleep deprivation?
*high blood pressure *diabetes *obesity
Which of the following contribute to declining sleep quality among older adults?
*irregular body temperatures *declining hormone production
Binge-eating disorder is traditionally characterized by recurrent episodes in which the individual eats
*large amounts of food without feeling hungry first *much more rapidly than usual *to the point of feeling uncomfortable
Which of the following behaviors are linked to establishing a healthier lifestyle? *moderate-intensity physical exercise every week *never being satisfied with your body size *eating a balanced diet *focusing solely on the self, not friends or family
*moderate-intensity physical exercise every week *eating a balanced diet
Lack of sleep has been linked to obesity because sleep-deprived individuals experience the following
*more food cravings *slower metabolism *imbalances between the hormones that increase and suppress appetite
To gain weight, you should eat energy-dense foods, such as
*nuts *fish
Groups at a relatively high risk of developing eating disorders include
*people who come from families with a history of substance abuse, depression, or other disorders *athletes who participate in sports that put an emphasis on thin body types *individuals who have recently experienced a major life transition such as loss of a job or a romantic partner
The eating disorder bulimia nervosa is characterized by
*purging one's stomach *binging on food
Obesity affects lifespans by
*shortening= them. *making them less healthy.
Inadequate sleep affects the immune system by doing which of the following?
*suppressing the production of cells that fight infections *increasing the production of cells that cause inflammation
A positive body image is associated with which of the following?
*tending to self-care *possessing a broad concept of beauty *healthy eating behaviors
Which of the following activities contribute to an obesogenic environment?
*watching television *driving a car *using a computer
If you are awakened from non-rapid eye movement (NREM) stage ______, you may deny that you were asleep.
1
What percent of the general population suffers from night eating syndrome
1.5%
During puberty, men and women will have a difference in body fat of about _______ percent, a difference that will remain generally stable throughout life.
10
If you choose to invest in a weighted blanket to ease anxiety and facilitate sleep, you should choose one that weighs about _____ of your body weight.
10%
At 6 or 7 hours of sleep per night, the average college student gets about ______ sleep than is recommended for good health.
2 hours less
1. Nonprescription (over-the-counter) sleep medications used for treating short-term insomnia resulting from a condition such as stress could be discontinued once the condition has been eliminated, ideally in _____ or less.
2 weeks
How often should you replace your pillows?
2-3 years
In which stages of non-rapid eye movement (NREM) sleep does blood pressure fall?
3 and 4
How long does it take after vigorous exercise for body temperature to drop enough for drowsiness to occur and deeper sleep to take place?
3 hours
Once ingested, caffeine peaks in the bloodstream in _____ minutes.
30 to 60
1. Noise begins to affect sleep at about __________ decibels.
35
Approximately what percentage of Americans experience sleep apnea?
40%
The loss of sleep at the start of daylight savings time is associated with a _______ in heart attack risk.
5% increase
How many hours does it take for half of caffeine intake to clear the blood system of a young adult?
5-7 hours
As per research, shift workers experiencing extreme sleep disruption disorders have a ______ in risk for breast cancer in women and prostate cancer in men.
50% increase
1. An ambient air temperature of _______ degrees Fahrenheit is best for healthful sleep.
62 to 65
A person who sleeps one hour less than recommended each night for seven consecutive days will have a sleep debt of
7 hours
Rapid eye movement (REM) sleep starts about _____ minutes after you fall asleep.
70 to 90
A sleep schedule of ________ helps ensure adequate rest and ensures that you awaken more easily.
8 hours every night
Most adults need about ______ hours of sleep on weekdays.
8 to 9
The best-selling prescription medication in the United States is
Ambien
____lights have significant suppression effect on melatonin.
Blue LED
Which of the following has been shown to increase the likelihood of acid reflux?
Citrus fruits and juices Caffeinated beverages Tomato-based products
True or False: Artificial light has no effect on sleep/wake cycles.
False
True or False: Artificial light, especially blue light, generally measures so low on the lux scale that it does not interfere with sleep.
False
True or False: Historically, white women have experienced a higher level of body satisfaction than women in other ethnic and racial groups.
False
True or False: The brain is largely inactive during sleep.
False
True or False: The closer to bedtime you exercise, the more beneficial effect on your sleep
False
Sleepwalking episodes occur during the ______ third of the night's sleep
First
Manufacturers of dietary supplements do not have to submit proof of efficacy or safety to the ______ prior to sale.
Food and Drug Administration (FDA)
Sam wants to lose weight and be healthy. Spending time with which of the following of his friends would most likely help him reach his goal?
Gavin, who plays three sports, runs, and lifts weights everyday.
Which of the following statements regarding females, males, and body image in adolescence is not correct?
Girls are usually not concerned with their body image until they reach adolescence.
Which statement about recovery from anorexia or bulimia is true?
How successful treatment is depends in part on how early the disordered eating is recognized.
People who go through an entire day without engaging in any significant physical activity are said to have a(n) ______ lifestyle.
sedentary
Time spent sitting or lying down while awake is known as
sedentary behavior
Timber tracks the food she eats and how many miles she runs each week. This is an example of
self-supervision.
Which of the following is not considered a relatively high-risk group for developing eating disorders?
senior citizens
How do social connections influence your weight?
If your friends maintain a healthy weight, you tend to do the same.
What factors contribute to sleepwalking episodes?
Illness Stress Fatigue
People with eating disorders may refuse to seek treatment because to do so would challenge their
sense of control over their lives
Which of the following statements about abdominal fat is true? *It leads to a lower risk of diabetes or stroke *It does not break down as easily as other fats *It is considered "less active" than fat on the hips and thighs *It is associated with high cholesterol levels
It is associated with high cholesterol levels
How does puberty affect the body image of boys and girls?
It moves boys toward the socially constructed ideal.
Which of the following statements about the relationship between pain and sleep is true?
Pain causes interrupted sleep, which in turn makes people more sensitive to pain
To maximize the benefit of sleep apps, users should _____.
share the data with a health provider
Which of the following are true regarding air irritants?
Poor ventilation can aggravate the effects of irritants Air irritants include pet dander, pollen, and cigarette smoke Air irritants can disrupt sleep.
Fad diets typically follow a pattern of altering the balance of which of the following components?
Protein, Carbohydrates, Fat
Dreaming usually begins during
REM sleep
Who of the following exemplifies sedentary behavior? *Rick lies on the couch and texts his friends. *Leo takes a three-hour nap. *Cyndy sleeps over twelve hours per night. *Marvin walks a 5K race while his friends run.
Rick lies on the couch and texts his friends.
A new diet must be which of the following in order to work well? *expensive *safe *holistic *compatible
Safe, Holistic, and Compatible
Which of the following describes a SMART goal in the context of weight management? *setting a goal that you hope happens in your life *setting a goal that you want to achieve in two or three decades *setting the goal to be healthier in general *setting specific guidelines to achieve a specific goal
Setting specific guidelines to achieve a specific goal
Kimi has a positive body image, so she will
Take a break and relax if she is in a stressful situation
1. A fairly thick pillow of 5-6 inches is recommended for ______ sleepers.
side
What would be indicated by the fact that a person who may have anorexia is displaying symptoms of decreased energy, decreased interest in activities, and changing sleep paterns?
The person may have a combination of an eating disorder and depression
What role do sports have in the risk of eating disorders for female athletes?
The risk is highest in sports in which there is a benefit from being lean.
How do different groups respond to the effects of puberty on body image?
Trans- and gender-conflicted people try to limit the effects of puberty on their bodies
This type of diabetes is related to obesity and 90 to 95 percent of people with diabetes have this type of the disease.
Type-2
What is recommended methods for reducing the effects of bedroom allergens on sleep
Use protective mattress pads Wash bed linens frequently
What is the relationship between restrictive diets and weight loss?
When people leave restrictive diets, they tend to gain weight.
Which of the following would be best for producing alertness and increasing productivity?
a 15-minute nap at 3pm
Among the criteria used in diagnosing anorexia is a refusal to maintain body weight at or above minimally normal levels for one's age and height. As a consequence, an anorexic might be...
a fully grown adult with a BMI of 15
A fully grown adult with a BMI that is 18.5 to 24.9 would probably be considered _________.
a healthy weight
Mae is starting a new dieting plan, which requires her to monitor her behavior and record information in a notebook every half hour. Because the excessive amount of recording is somewhat unrealistic, it is likely to
be an obstacle to achieving her goal.
A SMART goal for weight loss should
be easy to measure while tracking your progress
In the past 50 years, the shape of male action figures has
become unrealistically muscular
Unlike bulimia, ______ eating is an eating disorder that does not involve vomiting or purging.
binge
Many complications associated with anorexia are reversible; however, it appears that ______ is not reversible, particularly when anorexia occurs in adolescence.
bone loss
Disordered eating behaviors often involve the severe restriction of
calories
The amount of typical body fat in a normal, healthy person ________.
can differ according to a person's gender
Surgical treatments for weight loss
can improve or eliminate diabetes
One important consideration with very-low-calorie diets is that they
can make it hard to maintain long-term weight loss.
For individuals who suffer from ______ sleep apnea, the brain fails to regulate the breathing mechanisms properly.
central
Men's magazines publish more advertisements and articles about...
changing body shape
Men's magazines publish more advertisements and articles about
changing body shape.
The loved ones of a person with an eating disorder may deny, or at least fail to recognize, the problem because
dieting, exercise, and preoccupation with food are so much an accepted part of our culture
As with women, the ideal male body shape promoted by the media is
distorted
Humans spend approximately ______ of their lives asleep.
one-third
Among American adults, 31.8% meet the criteria for
overweight
Body weight that exceeds, but does not greatly exceed, the recommended guidelines is referred to as
overweight
Eating disorders among men are less widely recognized than eating disorders among women because
people often consider eating disorders to be a female problem
In your brain, the SCN signals the ______ gland to release ______ to help you get to sleep.
pineal; melatonin
Bulimia-related death is associated in particular with a lack of
potassium
