HES 145 Exam 4
Annually, about how many U.S. deaths can be attributed to smoking?
1 in 5
What does the Centers for Disease Control consider a healthy, gradual weight loss?
1-2 pounds per week
About ______% of women with anorexia die from medical complications.
10
To achieve the recommended amount of daily physical activity, a person should engage in bouts of exercise that are at least ______ minutes long.
10
About how much of a person's daily energy is expended during food digestion?
10%
Obesity diminishes a person's life expectancy by about ______ years.
10-20
What is the recommended amount of carbohydrates the average person should consume each day?
130 grams
According to the ACSM, in order to gain substantial health benefits, a person who participates in moderate-intensity aerobic activity (but no vigorous aerobic activity) should spend at least how many minutes each week in the moderate-intensity activity?
150 minutes
A person eating a 2,000-calorie diet should eat at least ______ cups of fruits each day.
2
About ______% of American men suffer from binge-eating disorder.
2
Body dysmorphic disorder affects about ______% of Americans.
2
Type ___ diabetes is strongly associated with obesity
2
According to MyPlate, a person consuming 2,000 calories per day should be eating
2 1/2 cups of assorted vegetables daily
How many days a week at minimum should you stretch?
2 or 3 days a week
When should water be consumed during exercise?
2 to 4 hours before and more during exercise
For which level of caloric intake do the Daily Values represent appropriate levels of nutrients?
2,000 calories per day
MyPlate recommends ______ hours of moderate physical activity per week.
2.5
At what age should people begin having their cholesterol checked?
20
The ideal amount of time for a cardiorespiratory training workout is
20 to 60 minutes
Physical activity accounts for ______% of total daily expended energy.
20-30
The Dietary Guidelines recommend that the average adult consume no more than ______ of sodium per day.
2300 mg
Men with ______ body fat are considered obese.
25%
Because the recommended daily intake of fiber is ______ grams, over-the-counter fiber supplements do not have a pronounced effect on appetite control.
25-38
Genetic makeup accounts for about ______% of a person's total body fat.
25-40
MVP occurs in about ______% of the population.
3
Many diet aids that use fiber contain ______ or fewer grams of fiber.
3
How often and how long should a person participate in moderate cardiorespiratory endurance exercise?
3 to 5 days a week
Essential fat comprises ______% of men's body weight.
3-5
For how long should older adults hold a stretch?
30 to 60 seconds
For women, a waist circumference greater but not less than ______ centimeters is associated with a greater risk for chronic disease.
35
Weight loss with appetite suppressants tends to level off after ______ on a medication.
4-6 months
The NHANES recommends weight loss surgery only for patients with a BMI of ______ or more.
40
Stretching how many days a week is optimal?
5 to 7
A reasonable level of weight loss over 6 months for someone who is obese would be ______% of body weight.
5-10
When a person stops exercising, up to ___% of fitness improvements are typically lost within two months.
50
About ______% of all heart attack victims are age 65 or older.
70
According to the ACSM, how long should a person participate in vigorous-intensity aerobic activity per week for substantial health benefits?
75 minutes
The percentage of American adults who are considered morbidly obese is about ______%.
8
Sam is on a 2000-calorie daily diet. His diet should include 6 teaspoons of oil per day. For a 1-teaspoon serving he can have which of the following?
8 large olives
Essential fat comprises ______% of women's body weight.
8-12
Women with less than ______% body fat are considered underweight.
8-12
Children of two obese parents have a(n) ______% risk of becoming obese.
80
A product labeled as "organic" must contain ______ organic ingredients.
95%
Who likely does not need medical clearance before beginning an exercise program?
A 29-year-old slightly overweight man
Fats in the diet do which of the following?
Add flavor and texture to food, help in the absorption of fat-soluble vitamins
___ stretching is dangerous and could cause injury.
Ballistic
Depression can increase the risk of
CVD
Smoking is considered the number-one risk factor for ______ that a person can control.
CVD
During the processing of whole grain to refined carbohydrates, which of the following occur?
Calories are retained, germ is removed, bran is removed
Free radicals are chemically unstable molecules that react with which of the following?
DNA, proteins
Match the following tools and their respective descriptions.
Dietary Reference Intakes <-> standards for nutrient intake designed to prevent nutritional deficiencies, Dietary Guidelines for Americans <-> guidelines designed to promote health through diet and physical activity, MyPlate <-> a food guidance system to help people apply the DGAs to their own diets
A(n) ___ is a recording of the changes in electrical activity of the heart.
EKG
The dimensions of frequency, intensity, time, type, volume, and progression is commonly referred to by the acronym ___.
FITT
True or False: About 75% of American adults meet the Physical Activity Guidelines for Americans.
False
True or false: All needed nutrients can be provided by the daily consumption of a variety of planet foods in amounts that meet total energy needs.
False
True or false: All the nutrients lost during the processing of refined grain products are replaced during the enrichment process.
False
True or false: Americans generally consume less than the amount of carbohydrates they need each day.
False
True or false: There is no standardization in the dietary supplement industry.
False
True or false: Total daily recommended physical activity can be achieved in 5-minute bouts.
False
______ refers only to the body's content of muscle, bone, and water.
Fat-free mass
Which of the following statements is true about fiber in the human digestive system?
Fiber facilitates elimination of waste from the intestines
Which statement about the development of large muscles in women who do strength training is correct?
Hormonal differences prevent women from developing muscles at a large scale comparable to men
How does fat increase?
If more calories are consumed than are expended through metabolism and exercise, then fat increases
Which of the following are fat-soluble vitamins?
K, A
What example best describes cardiorespiratory endurance?
Molly runs five miles every day.
To apply the daily food intake patterns in the Dietary Guidelines for Americans, an individual should make use of
MyPlate
Can a supplement change a weak person into a strong person?
No, exercise creates strength.
What is the leading cause of amputation in people over age 50?
PAD
Which of the following statements about saturated fatty acids are true?
Saturated fatty acids are solid at room temperature, saturated fatty acids in are found naturally in animal products
What are recommended procedures for stretching for persons other than older adults?
Stretch to the point of tightness in the muscle and hold the position for 10 to 30 seconds, rest for 30-60 seconds then repeat trying to stretch a bit farther
What is the importance of flexibility exercises?
They are important for maintaining the normal range of motion in the major joints of the body
True or False: Lactose intolerance is a fairly common food intolerance.
True
True or false: According to the FDA, more than 1,000 substances are added to foods in the United States to maintain or improve nutritional quality, to help in processing and preparation, or to alter taste or appearance.
True
What is an aneurysm?
a blood-filled pocket that bulges out from a weak spot in an artery wall
Sudden cardiac death, also called cardiac arrest, is most often caused by an arrhythmia called
a fibrillation
Which is a major risk factors for cardiovascular disease?
a sedentary life style
What is a phytochemical?
a substance found in plant foods that may help prevent and treat certain diseases
The core muscles stabilize a person's midsection. They include muscles in the
abdomen, back, hips, buttocks
Good muscle endurance in which muscles can reduce low back pain?
abdomen, hips, legs
How long should a person wait before applying heat to an injury if swelling has disappeared?
about 36 to 48 hours
Injuries are least likely if endurance training occurs
about three to five times a week
Water-soluble vitamins are
absorbed directly into the bloodstream, excreted in urine when the body does not need them
Water assists the body in which of the following functions? (Select all that apply.)
absorption of food, digestion, temperature regulation
What do the most effective online weight loss programs offer?
access to staff professionals, member-to-member support
Most of the fat in the body is stored in
adipose tissue
What are examples of cardiorespiratory endurance activities?
aerobic dancing, cycling, walking, jogging
When should static stretches be performed?
after a workout
A reaction of the body's immune system to a food or food ingredient is food ______, and the adverse reaction to a food or food ingredient owing to problems with metabolism is food ______.
allergy; intolerance
Which of the following are essential components of the diet?
alpha-linolenic acid, linoleic acid
Packaged food labels in the United States must show which of the following?
amount of dietary fiber, amount of fat/saturated fat/trans fat in each serving, serving sizes
What is the physical reaction that includes a possibly life-threatening narrowing of airways and lowered blood pressure?
anaphylaxis
People who store fat in their abdominal region have ______ obesity, giving them an apple-shaped form.
android
Which of the following diseases or conditions have been associated with vitamin deficiencies?
anemia, rickets, scurvy
A blood-filled sac formed by a distention or dilation of the artery wall is known as a(n)
aneurysm
The pain that may be felt as an extreme tightness in the chest when the heart muscle is not receiving enough oxygen is called ___ pectoris.
angina
An ______ is a procedure performed in a cardiac catheterization to help identify heart problems.
angiogram
What are the main categories of eating disorders?
anorexia nervosa, bulimia nervosa, binge-eating disorder
The left ventricle pumps blood through the ______ and distributes it to the rest of the body.
aorta
Low-density lipoproteins
are deposited in artery walls when in excess, transport cholesterol to organs, transport cholesterol to tissues
PAD stands for peripheral ___ disease.
arterial
Coronary heart disease is sometimes called coronary ______ disease.
artery
What are the four simple ways to recognize a stroke?
ask the person to repeat a simple sentence, ask the person to extend arms for just a few seconds, ask the person to smile, ask the person whether they have numbness in their legs or arms
There is significant evidence that the over-the-counter drug ___ can help decrease cardiovascular disease in a wide range of patients.
aspirin
For which of the following actions can a CT scan be used?
assess brain damage, determine the type of stroke
How often should people over the age of 20 have their cholesterol checked?
at least every 5 years
What is the disease process that causes arteries to become clogged and narrowed?
atherosclerosis
Which of the following foods are mostly oils?
avocados, nuts, olives
Which of the following are techniques to reduce the risk of hypertension by reducing sodium consumption?
avoiding processed foods, preparing meals at home
Intestinal, or gut, flora is made up of millions of ___.
bacteria
Which of the following are among the most widely used additives to foods in the United States?
baking soda, sugar, corn syrup
Which of the following high-fiber foods help lower cholesterol?
barley, legumes, fruits
In order for a person to maintain current body weight, his or her energy intake must ______ output.
be equal to
What are examples of strength training exercises?
bench press, squat, pull-up
What are the benefits associated with strength training and healthy aging?
better balance, improved cardiovascular health, reduced risk of osteoporosis, enhanced quality of life
Which of the following are methods for determining body composition?
bioelectrical impedance analysis, magnetic resonance imaging, skin fold measurement
Water is important to the body because it is a major ingredient in
blood
Which conditions result from plaque build-up?
blood clots accumulate, arteries narrow, blood flow is restricted
Which are under study as possible risk factors for CVD?
blood levels of iron, blood levels of uric acid, a specific type of LDL called lipoprotein
The cardiovascular system consists of the heart and
blood vessels
What are components of health-related fitness?
body composition, muscular strength, muscular endurance
What is the term for an extreme dissatisfaction with a person's own body image?
body dysmorphic disorder
Researchers have determined that genes affect which of the following?
body shape, body size, body fat distribution
A subarachnoid hemorrhage is a blood vessel rupture that is located on the brain's surface and bleeds into the
brain and skull
Which of these symptoms can be significantly reduced by early treatment of stroke victims?
brain damage, permanent disability
Whole grain foods include which of the following?
brown rice, oatmeal, popcorn
How is muscular endurance developed?
by stressing the muscles with a greater load than they are used to
The type of surgery where a vein is grafted above and below the point where there is an obstruction in the coronary artery is called coronary ___ surgery.
bypass
Which of the following nutrients have been found to increase heart health?
calcium, folic acid
Proteins, fats, and carbohydrates are different from the other 3 classes of essential nutrients because proteins, fats, and carbohydrates provide the body with
calories
It is important to consult your doctor before taking supplements because large doses
can cause health problems
Soluble fiber does which of the following?
can delay stomach emptying, reduces absorption of cholesterol, slows down the movement of glucose in the blood
Which of the following are often used to substitute all or some of a person's daily food intake?
canned diet drinks, diet food bars
______ are essential nutrients the human body uses primarily for energy.
carbohydrates
Which practice is an emergency technique for treating a heart attack victim?
cardiopulmonary resuscitation
What term refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate to high levels of intensity?
cardiorespiratory endurance
Susan can run a marathon. What type of training would likely have played the most important factor?
cardiorespiratory endurance training
Which term is another word for a stroke?
cerebrovascular accident
Jimmy is trying to reduce trans fat intake. He will be able to check for trans fat in products by
checking ingredients for partially hydrogenated oil
Vegetarian diets are relatively low in
cholesterol
What is the waxy substance in blood responsible for the synthesis of vitamin D?
cholesterol
What do high-density lipoproteins transport?
cholesterol out of the arteries
Which of the following factors promote the production of free radicals?
cigarette smoke, exhaust fumes, radiation
Consumers should be particularly careful to evaluate the use of weight-loss products that do which of the following?
claim to have a secret to success, promise rapid weight loss
Pathogens often responsible for foodborne illnesses include
clostridium perfringens, escherichia coli (e. coli), salmonella bacteria
Meat, fish, and poultry are considered sources of
complete protein
Endurance athletes and athletes in heavy training may benefit from increasing the amount of ______ in their diets to 60-70% of total daily energy intake.
complex carbohydrates
A computed tomography (CT) scan uses which of the following to create a cross-sectional image of the brain?
computerized X-rays
Which of the following are less common forms of heart disease?
congenital heart defects, mitral valve prolapse
What is the condition when elevated blood pressure within the heart causes the heart muscle to fail?
congestive heart failure
Which of the following are recommendations of the Dietary Guidelines for Americans?
consume less solid fats, stay within daily energy requirements, get nutrients from foods instead of dietary supplements
Which of the following statements about food irradiation are true?
consumers are at least initially skeptical and resistant to irradiated foods, it has been endorsed by such organizations as the American Medical Association and the World Health Organization
Which of the following are examples of foods that are high in energy density?
cookies, potato chips, ice cream
What are benefits of including a cool-down period in your exercise session?
cooling down helps return your breathing and heart rate to normal, cooling down helps restore the body's circulation to a normal resting condition
Major sources of polyunsaturated fatty acids include
corn oil, soybean oil, cottonseed oil
A heart attack occurs when what fails to deliver enough blood to the heart?
coronary arteries
What is the procedure in which a healthy blood vessel is grafted from the aorta to one or more coronary arteries?
coronary bypass surgery
___ ___ combines a variety of exercises to enhance speed and intensity.
cross training
Genetically modified products are difficult to keep separate from genetically unmodified foods because of which of the following?
cross-pollination, animal escapes, contamination
Hypertension leads to _____. (Select all that apply.)
damage to the blood vessels, weakening of the heart
Trans fats have which of the following effects?
decrease in high-density lipoprotein ("good cholesterol"), increase in low-density lipoprotein ("bad cholesterol")
Studies indicate that an increased level of physical exercise is associated with a(n) ______ risk of developing certain cancers, such as those of the bladder, kidney, and liver.
decreased
What are the benefits associated with warming up?
decreases the chance of injury, helps your body to move gradually from rest to exercise, elevates muscle temperature
Individuals whose diet lacks a particular vitamin may develop symptoms related to a vitamin ___.
deficiency
The heart pumps ______ blood to the lungs and delivers ______ blood to the rest of the body.
deoxygenated; oxygenated
______ doubles the risk of CVD for men and triples it for women.
diabetes
What is the disease that disrupts normal metabolism, interfering with cells' ability to take in glucose for energy production?
diabetes mellitus
Chronic conditions commonly associated with obesity include
diabetes, sleep disorders, cancer
DASH stands for ______ Approaches to Stop Hypertension.
dietary
What are the nondigestible carbohydrates found in food from plants called?
dietary fiber
Daily Value standards exist for which of the following?
dietary fiber, carbohydrates, fats
Which of the following are functions of gut flora?
digesting food, producing vitamins
Choosing a healthy eating pattern can help not only with maintaining a healthy body weight but also with reducing the risk of ___.
disease
What is most important for improving physical fitness?
doing enough physical activity to stress the body
Which of the following is associated with obesity?
doubled mortality rates
Individuals concerned about their weight should do which of the following?
eat healthy foods, exercise regularly, think positively
Which dietary changes can people make to lower their risk of developing cardiovascular disease?
eating a diet rich in fruits and vegetables, achieving and maintaining a healthy weight, avoiding excessive alcohol, choosing only unsaturated fats
Which are ways to increase the nutrient density of your diet?
eating fruit with breakfast, eating a green salad with meals
Rather than looking at individual nutrients or foods, the Dietary Guidelines assess people's overall
eating patterns
Besides an electrocardiogram, which tests can detect CHD?
echocardiography, nuclear myocardial perfusion imaging, electron-beam computed tomography
Which of the following belong to the MyPlate protein food group?
eggs, fish, meat
Partial vegetarians, semi-vegetarians, or pesco-vegetarians include which of the following in their diets?
eggs, plant foods, dairy products, small amounts of seafood
Critics of genetically modified foods argue that such foods may have which of the following effects?
elevate levels of allergens, reduce biodiversity, produce pesticide-resistant insects
Which symptoms of diabetes can damage the lining of the arteries?
elevated blood glucose levels, elevated insulin levels
A(n) ___ is a blood clot that breaks off from its place of origin in a blood vessel and travels through the bloodstream.
embolus
What do calories measure?
energy
A genetic tendency toward obesity may be mitigated by ___ (nonhereditary) factors, including diet and exercise.
environmental
Which of the following are common reasons for adopting a vegetarian diet?
ethical reasons, concern for the environment, religious reasons, financial considerations
Which statement about exercise and the immune system is not true?
excessive exercise boosts the immune system
Overtraining can lead to which of the following?
excessive fatigue, injury, illness
What is a component of treatment for type 2 diabetes?
exercise
What is a good source for getting help when trying to learn an exercise technique?
exercise class
Which of the following increase the likelihood of injury?
exercising while sick, exercising every once and a while without consistency, exercising without warming up
Which simple test would not help you determine whether a person is having a stroke?
experiencing shortness of breath
The incidence of obesity in women and children ______ as income level ______.
falls; rises
Over-the-counter supplements are closely regulated by the U.S. government.
false
True or false: According to the Centers for Disease Control, people who lose weight quickly are more likely to maintain the weight loss than those who lose weight gradually.
false
True or false: Before age 65, women have a higher occurrence of stroke than men.
false
True or false: Body mass index (BMI) measures body fat.
false
True or false: It is easier to maintain a given weight after gaining and losing a large number of pounds than it is to maintain a long-term original weight.
false
True or false: Low-density lipoproteins (LDLs) are considered "good" cholesterol because they shuttle unused cholesterol back to the liver for recycling.
false
True or false: Physically active people have an increased risk of dying prematurely from all causes.
false
True or false: Studies have shown that there is a direct correlation between increased physical activity and an increased risk of cancer.
false
True or false: Transient ischemic attacks are usually life-threatening.
false
A triglyceride is a type of ___ found in blood, and it is obtained from food and manufactured by the body.
fat
Which macronutrient has the most calories per gram?
fat
Which two of the following are basic classifications of vitamins?
fat-soluble vitamins, water-soluble vitamins
BMI does not differentiate between ______ weight and ______ weight.
fat; fat-free
People with very low body fat may suffer from which of the following?
fatigue, muscle wastage, eating disorders
Which of the following are macronutrients?
fats, proteins, carbohydrates
Which of the following is not a result of skipping meals?
feeling full all day
Compared to fruit juice, whole fruits often have more ______.
fiber
Health-related ___ refers to the physical capabilities that contribute to health, including flexibility and cardiorespiratory endurance.
fitness
Congestive heart failure results from the heart's inability to pump blood. As a result,
fluid accumulates in the body
Which of the following are ways to develop a positive body image?
focus on healthy habits, practice body acceptance, view eating as morally neutral
What is the best way to control body fat?
follow a balanced diet
The Dietary Guidelines recommend which of the following?
following a healthy eating pattern, limiting sugar/salt/fat, focusing on variety/nutrient density/amount
What describes the process of metabolism?
food is converted to energy
The patterns laid out by the Dietary Guidelines Advisory Committee all recommend that people should eat
foods that are nutrient-dense
If you are trying to lose weight, what foods should you avoid?
foods with added sugars, foods with empty calories
A person's daily water intake comes from which of the following?
foods, metabolism
What does the acronym FITT represent?
frequency, intensity, time, type
Which of the following foods are low in energy density?
fresh fruits, fresh vegetables, air-popped popcorn
Major sources of simple carbohydrates include which of the following?
fructose, sucrose, maltose
Sources of vitamins include
fruits, vegetables, grains
Which of the following are proper ways to use food?
fuel life's activities, foster growth
According to MyPlate, which of the following influence recommended daily energy intake?
gender, activity level, age
The number of fat cells a person is born with is
genetically determined
Match each component of whole grains on the left with the structure it forms.
germ <-> inner layer, endosperm <-> middle layer, bran <-> outer layer
Foods that have a quick effect on blood glucose levels have a high ___ index.
glycemic
______ muscle mass helps maintain a healthy body weight.
greater
Regardless of a person's weight, ______ levels of activity correspond to ______ death rates.
greater; lower
Which of the following are common features of a commercial weight loss program?
group support, nutrition education, advice on behavior modification
People who store fat in the hips, buttocks, and thighs have ______ obesity, giving them a pear-shaped form.
gynoid
The leading sources of saturated fat in the American diet include which of the following?
hamburgers, hot dogs, whole milk
To meet their nutritional requirements, older adults should eat foods that
have fewer calories, contain vitamin B-12, are rich in calcium and vitamin D
People who are most successful with online weight loss programs tend to
have regular online contact
What does greater muscle mass help maintain?
healthy body weight
Which of the following are the three healthy eating patterned highlighted in the Dietary Guidelines?
healthy vegetarian pattern, healthy mediterranean-style pattern, healthy u.s.-style pattern
Coronary artery disease is caused by atherosclerosis in the arteries that supply blood to the
heart
Rheumatic fever is a leading cause of ______ worldwide.
heart failure
Excessive alcohol consumption can increase one's risk of which conditions?
heart failure, stroke
Target ___ ___ zone is the range of rates within which you should exercise to obtain cardiorespiratory benefits.
heart rate
An arrhythmia is a change in the normal pattern of the
heartbeat
BMI is a measure of body weight that is based on the concept that weight should be proportional to ___.
height
Substances are added to food intentionally to
help in processing, alter their appearance, maintain nutritional quality
Why is muscular endurance important?
helps people cope with daily physical demands, improves sports performance
What are the benefits of developing muscular strength?
helps prevent back pain, helps prevent leg pain, helps keep skeleton in proper alignment
Because the FDA does not regulate dietary supplements in the same way that it regulates drugs,
herbs are sometimes contaminated or misidentified, supplement manufacturers are not required to demonstrate that their products are safe and effective, the potency of supplements varies widely
What types foods promoted by the food industry contribute to an obesogenic environment?
high-calorie food, processed food
What is "good" cholesterol?
high-density lipoproteins
Which foods typically have a low glycemic index?
high-fiber foods, whole grains, high-fat foods
What are recommendations for performing an isometric contraction?
hold an isometric contraction maximally for 6 seconds, perform 3 to 10 repetitions
Clinical weight loss programs are typically located in a ______ setting.
hospital
The chemical process by which hydrogen atoms are added to molecules of unsaturated fats is known as
hydrogenation
Diabetes is associated with increase rates of
hypertension
Which of the following statements is true about hypertension treatment?
hypertension can be controlled
What is the most common cause of sudden death among athletes younger than 35?
hypertrophic cardiomyopathy
Chronically elevated pressure within the heart can cause
hypertrophy
Moderate exercise can boost a person's ___ function, whereas excessive training can depress it.
immune
What are outcomes that can occur with participation in physical activity?
improved body image, improved self-esteem
What are social, emotional, or psychological benefits of being physically active?
improved learning and memory, reduced anxiety, improved self-image, reduction of mild to moderate depression
What are long-term effects of exercise on the human body?
improved self-image, reduced risk of colon cancer, decreased body fat
Which of the following are features of a responsible, safe weight loss program?
including plans for weight maintenance, promoting slow/steady weight loss, recommending a balanced diet
Non-smokers who are exposed to second-hand tobacco smoke ______ their risk of CVD.
increase
What is not an effect of exercise on the respiratory system?
increase in a person's resting heart rate
What responses by the body to excessive stress contribute over time to CVD?
increase in heart rate, increases in blood pressure
What is recommended for weight management?
increase your physical activity from 150 minutes per week to 300 minutes per week
What is not a long-term effect of exercise on the human body?
increased heart rate
What helps reduce back pain?
increased muscle strength
Which conditions can result from excess cholesterol?
increased risk of CVD, clogged arteries
High blood pressure is a result of ______ output of blood by the heart or ______ resistance to blood flow in the arteries.
increased; increased
What are ways that exercise can improve body composition?
increases daily calorie expenditure, increases muscle mass, decreases fat mass
Insoluble fiber
increases fecal bulk
Insoluble fiber does which of the following?
increases fecal bulk, prevents constipation, prevents hemorrhoids
A medicine can cause weight loss if it
increases feelings of fullness, reduces feelings of hunger
Which of the following are ways in which smoking affects the cardiovascular system?
increases the risk of stroke, raises the risk of heart attack, results in heart attacks that are more likely to be fatal
Which of the following are benefits of physical activity?
increasing self-esteem, improving quality of sleep, burning calories
Which of the following are possible risk factors for developing cardiovascular disease?
infectious agents, high homocysteine levels
Osteoporosis is due largely to which of the following?
insufficient calcium intake
A blood vessel rupture within the brain is called a(n)
intracerebral hemorrhage
Which of the following are common characteristics of anorexic people?
introverted, socially insecure
Which minerals are commonly missing in the American diet?
iron, potassium, calcium
What term refers to the application of force without movement?
isometric (static) exercise
What type of exercise refers to the application of force with movement?
isotonic (dynamic) exercise
In which ways does cocaine use increase a person's chance of serious cardiac problems?
it can cause spasms in the coronary arteries, it promotes platelet aggregation, it stimulates the nervous system
In which ways does exercise help reduce a person's risk for developing CVD?
it increased HDL levels, it improves the condition of blood vessels, it helps decrease blood pressure
Which statements about resistance exercise are true?
it is also known as strength training, it is designed to build muscular strength and endurance
Which of the following statements about anorexia nervosa is true?
it is characterized by self-starvation
Which statement is true concerning a transient ischemic attack (TIA)?
it produces stroke-like symptoms
Which of the following are reasons to reject a diet book?
it promises quick weight loss, it claims to have a "secret to success," it relies on gimmicks
How does exercise help reduce CVD risk?
it strengthens the heart muscle, it contributes to weight loss
Which statements accurately describe a balloon angioplasty?
it widens the arterial opening, it can be used to place a tubular device called a stent in the artery
Complications of diabetes include which of the following?
kidney failure, nerve damage, hypertension
Irradiation is important in food processing because it
kills potentially harmful pathogens, reduces spoilage, extends shelf life
Food energy is measured in
kilocalories
Irene is a vegetarian who eats plant foods, dairy products, and eggs. This makes Irene a
lacto-ovo-vegetarian
Steve eats only plant foods and dairy products. This makes Steve a
lacto-vegetarian
What happens when claudication occurs?
leg muscles do not get adequate blood and oxygen supply
Which major groups of muscles should be stretched during flexibility exercises?
leg, hip, shoulder
Which of the following are examples of incomplete proteins?
legumes, nuts
Which of the following are sources of complex carbohydrates?
lentils, rye, yams
Fat cells secrete the hormone ___ which tells the brain the size of the body's fat stores.
leptin
The total time that is needed for an ideal cardiorespiratory workout depends on the intensity of the session. An high-intensity workout would require ______ time than a moderate-intensity workout.
less
Compared to fruit drinks, fruit juice usually has which of the following?
less added sugar, more nutrients
Congenital heart defects, rheumatic heart disease, and heart valve disorders are
less common forms of heart disease
Energy-generating capacity of the cells and the heart's ability to pump blood are physiological factors that determine
level of fitness
People who have a family history of cardiovascular disease may be at greater risk of developing the disease, but ___ factors, such as smoking, still play a large role.
lifestyle
Prescription weight loss drugs work best in conjunction with ___ modification.
lifestyle
When deciding on a weight-loss goal, individuals should focus most on their
lifestyle
Major risk factors for diabetes include
lifestyle, obesity, age
Individuals with high blood pressure need to
limit sodium intake, control their weight
To reduce exposure to mercury, nursing mothers should
limit the consumption of albacore tuna, avoid eating swordfish
Which symptoms can be caused by peripheral arterial disease (PAD)?
limited blood flow, obstructed blood flow
Which of the following are strategies for lowering energy density in the diet?
limiting the serving size of butter and cheese
Which of the following are health risks of bulimia nervosa?
liver damage, erosion of tooth enamel
Individuals with diabetes benefit from diets that are
low in simple sugars, high in complex carbohydrates
Which of the following are responsible for transporting cholesterol to organs?
low-density lipoproteins
Which types of foods does the DASH diet advocate eating?
low-fat dairy products, fruits and vegetables, foods low in fat
What is recommended as warm-up for exercise?
low-intensity movements that mimic the activity to follow
Refined carbohydrates tend to be ______ than unrefined carbohydrates.
lower in fiber
What are the potential health benefits of following the ACSM's recommendations for participation in moderate to vigorous aerobic activity?
lowering the risk of developing type 2 diabetes, lowering the risk of high blood pressure, lowering the risk of stroke
A technique called MRI uses powerful ______ to look inside the body and generate pictures of the heart and blood vessels.
magnets
The role of alpha-linolenic acid is to
maintain blood pressure
During the ______ phase, fitness is sustained over a period of time.
maintenance
Patients who have suffered a heart attack are more likely to have another one if they suffer from which of the following conditions?
major depressive disorder
In order to lose weight, you should
make modest reductions in energy intake, initiate an exercise program
What are benefits associated with cardiorespiratory endurance training?
makes the heart stronger and improves the function of the entire cardiorespiratory system
Weight loss aids that are ______ are not regulated as heavily as over-the-counter medications.
marketed as dietary supplements
___ ___ consumption, or VO2max, is the body's maximum ability to transport and use oxygen.
maximal oxygen
What is the best measure of cardiorespiratory capacity?
maximal oxygen consumption
What is the easiest method for accurately determining the intensity of an endurance workout?
measuring heart rate
Steps put in place by the U.S. government to reduce food contamination include
meat- and poultry-product labels with safe-handling instructions, meat- and poultry-product labels carrying cooking instructions
What are the main elements in the treatment of eating disorders?
medical management, psychotherapy
Dietary concerns for athletes include
meeting their increased energy requirements, drinking enough fluids during practice, drinking enough fluids throughout the day
Which gender faces a greater risk of heart attack earlier in life?
men
Who should get a medical examination before participating in exercise?
men over 40 years of age, women over 50 years of age
Amenorrhea is the absence of ______ in women.
menstruation
Certain types of fish can pose a health risk due to possible contamination with
mercury
People who have insulin resistance tend to have several other related risk factors. Together, these factors are called
metabolic syndrome
A food intolerance is usually related to a person's
metabolism
What is the sum of all the processes the body uses to obtain and utilize food energy called?
metabolism
___is the process that changes food to energy and builds tissue.
metabolism
Inorganic compounds called ___ are needed in small amounts for the regulation, growth, and maintenance of body tissues.
minerals
What is the type activity for which the ACSM recommends spending at least 150 minutes per week in order to achieve substantial health benefits?
moderate-intensity aerobic activity
Canola, peanut, and olive oils are good sources of
monounsaturated fatty acids
The Federal Trade Commission reports that ______ of ads for weight loss products make false claims.
more than 50%
Researchers have found that ______ genes contribute to the development of cardiovascular disease (CVD).
multiple
The heart is a four-chambered, fist-sized
muscle
The component of health-related fitness that helps keep the skeleton in proper alignment, preventing back and leg pain, is
muscular strength
Which term refers to the amount of force a muscle can produce with a single maximum effort?
muscular strength
What is atherosclerosis?
narrowing of the arteries by deposits of fat, cholesterol, and other substances
What are professional organizations that certify exercise instructors and personal trainers?
national strength and conditioning association, American college of sports medicine, international sports science association
To check the carotid pulse, which body part should you touch?
neck
It is possible to lose weight when you maintain a(n) ______ energy balance.
negative
Research indicates that individuals with weight problems often have
negative emotions
Eating is often used as a way to distract oneself from which of the following?
negative emotions, stress
When people experience stress, stress hormones activate the sympathetic ___ system.
nervous
Which of the following are water-soluble vitamins?
niacin, C, B-6
To be certified as organic, foods must be produced and handled under strict guidelines that limit the use of
nonorganic ingredients, genetic engineering, antibiotics, hormones, pesticides
Which of the following are common symptoms of anorexia in women?
not menstruating, cold intolerance, dry skin
What is the study of how genes and nutrients interact with each other and how genetic variations can cause individuals to respond differently to nutrients?
nutrigenomics
A vegan diet includes
nuts
For sources of protein, vegetarians can focus on which of the following foods from the meat and beans group?
nuts, soy foods, dry beans
Which of the following is a good source of fiber?
oatmeal
Clinical weight loss programs are typically designed for those who are severely ___.
obese
___ is a serious degree of overweight that has a number of health risks.
obesity
For women who take oral contraceptives, which factors further increase the risk of high blood pressure?
obesity, long duration of use, advanced age
BMI is often inaccurate for certain groups, including which of the following?
older people with little muscle mass, people with a muscular/athletic build, people under 5 feet tall
Which of the following is a source of monounsaturated fatty acids?
olive oil
Sources of monounsaturated fatty acids include
olive oil, canola oil, safflower oil
High blood pressure is two to three times more common in women who take
oral contraceptives
As your body adapts to the exercises you do, you must exercise more to continue to experience fitness gains. The progressive increase in exercise is known as
overload
___ is an imbalance between training and recovery.
overtraining
What is the general term for total body weight that is above the recommended range for good health?
overweight
What is cross training?
participating in two or more activities to develop a particular component of fitness
Who should consider getting an electrocardiogram before beginning an exercise routine?
people at risk for heart disease
Which statements about the muscular strength of men and women are true?
per unit of muscle tissue lower-body strength of men and women is about the same, a larger portion of the total body mass of men is made of muscle
______ fitness is the body's ability to respond or adapt to the demands and stress of physical effort.
physical
An obesogenic environment promotes overconsumption of calories while discouraging what?
physical activity
What refers to any body movement carried out by the skeletal muscles and requiring energy?
physical activity
Which factors can cause elevated triglyceride levels?
physical inactivity, excessive alcohol intake, cigarette smoking
Phytochemicals are found in
plant foods
Which of the following groups are at higher risk for developing complications from foodborne illness?
pregnant women, children, the elderly
Blood exerts ___ on the walls of the blood vessels.
pressure
The 2011 Food Safety Modernization Act focuses on ______ food safety problems.
preventing
Eating every 3 to 4 hours does what to the body?
prevents between-meal hunger, maintains muscle mass
Which of these foods is not a recommended source of potassium to reduce the risk of hypertension?
processed meals
Body composition refers to the
proportion of fat and fat-free mass in the body
High-density lipoproteins
protect against heart disease, transport cholesterol out of the arteries
What is a benefit of exercise that is particularly relevant for women?
protection against osteoporosis
Free radicals react with
proteins
For women, hormonal changes during ______ can increase fat accumulation.
puberty, menopause, pregnancy
The right side of the heart pumps blood to the lungs in what is called
pulmonary circulation
Which elements determine blood pressure?
pumping action of the heat, resistance of the blood vessels
Which disorders fall under the category of "other specified feeding or eating disorders"?
purging disorder, atypical anorexia nervosa, night eating syndrome
What activity is not a cardiorespiratory endurance exercise?
push-ups
What are examples of competitive activities that contribute to overall physical wellness?
racquetball, basketball, soccer
Saturated fat and trans fatty acids tend to
raise blood levels of "bad" cholesterol, increase the risk of heart disease
What are some common eating behaviors of people who are suffering from binge-eating disorder?
rapid eating, eating until overfull, eating when not hungry
Which of the following is a consequence of reliance on formula drinks and food bars?
rapid short-term weight loss
MyPlate recommends eating a variety of vegetables each week from which of the following categories?
red and orange vegetables, dark green vegetables, beans and peas
To reduce the intake of saturated fat in her diet, Diane should eat less
red meat, cheese
All three of the Dietary Guidelines' healthy eating patterns recommend that people should consume less
red meats, solid fats
Which of the following foods are high in antioxidants?
red wine, blackberries, artichokes
Reducing salt intake can
reduce the risk for high blood pressure
Lack of physical exercise can result in which of the following?
reduced cardiovascular health, decreased resting metabolic rate
Regular physical activity does which of the following?
reduces the risk of chronic disease, facilitates weight management, improves health
Antioxidants help protect the body in several ways, including
reducing the formation of free radicals, repairing damage caused by free radicals
Which of the following are lifestyle changes recommended for people with hypertension?
regular exercise, healthy diet
Lowering the risk of high blood pressure, stroke, heart disease, type 2 diabetes, colon cancer, and osteoporosis are all benefits of
regular physical activity
The body needs minerals for
regulation of body functions, releasing energy, growth and maintenance of body tissues
What are characteristics of exercise intended to improve or maintain physical fitness?
repetitive activity, planned activity, structured activity
Progressive ___ is the training principle that placing increasing amounts of stress (in the form of exercise) on the body causes adaptations that improve fitness.
resistance
What is the term that refers to exercise that forces muscles to contract against increased resistance?
resistance exercise
What is the best way to add muscle mass?
resistance, or strength, training
Resting metabolic rate (RMR) is the energy required to maintain which of the following?
respiration, heart rate, blood pressure
Which of the following are steps in the R-I-C-E principle for treating injuries?
rest, elevate, ice
Which of the following is the first step in treatment of anorexia nervosa?
restoring adequate body weight
Which is an example of a problem that could be revealed by an electrocardiogram (ECG or EKG)?
restricted blood flow
The training principle that refers to fitness improvements that are lost when demands on the body are lowered is called
reversibility
What are examples of physical activity?
running a mile, a five-mile bike ride, walking up a flight of stairs
What are examples of vigorous activity?
running, moving heavy furniture, cycling up a steep hill
The Dietary Guidelines recommend that individuals consume no more than 10% of calories per day from which of the following?
saturated fats, added sugars
The rise in obesity can be linked to ______ time.
screen
Pesco-vegetarians may include small amounts of ______ in their diets.
seafood
The Healthy Mediterranean-Style Pattern incorporates more fruit and ______ than the Healthy U.S.-Style Pattern.
seafood
According to the Dietary Guidelines, which of the following foods or nutrients should be increased in the American diet?
seafood, whole grains, fruits and vegetables, beans and peas
Studies have shown that average Americans spend more than half of their waking day in ______ activities, such as using a computer, studying, or watching television.
sedentary
Between 40 million and 60 million Americans are at high risk for CVD, primarily because of their
sedentary lifestyles
The food group in MyPlate that contains protein foods such as meats and beans also includes
seeds
The greater the disparity between the ideal self and actual self, the greater the impact on
self-esteem
Which of the following groups is most at risk for developing severe complications from foodborne illnesses?
senior citizens
The best way to lose fat is through
sensible dieting and exercise
An eating disorder is a psychological condition that is characterized by which of the following?
severe disturbance in body image
Commercial weight loss programs should do which of the following?
share with clients what expected outcomes are, provide information about all fees, have a registered dietitian on staff
The two basic classifications of carbohydrates are
simple and complex
Sucrose and fructose are examples of
simple carbohydrates
What term refers to the physical abilities that contribute to performance in a sport or activity?
skill-related fitness
Which of the following are common side effects of weight loss drugs?
sleeplessness, nervousness, headaches
Which of the following statements about slow weight gain are true?
slow weight gain is a major cause of overweight and obesity, it refers to gaining one or two pounds per year
Consumption of gluten by individuals with gluten intolerance damages the lining of the
small intestine
Which of the following influence eating and physical activity behaviors, according to the Social-Ecological Model?
social norms, food and beverage industry, environmental settings
Which model provides a framework for understanding the factors that affect different levels of wellness and health among individuals, groups, and populations?
socio-ecological model
The R-I-C-E principle is recommended for treating ___ tissue injuries, such as injuries of the muscles or joints.
soft
Saturated fatty acids are ______ at room temperature.
solid
The type of fiber that dissolves in water or is broken down by bacteria in the large intestine is known as ______ fiber.
soluble
Why is it important to consult a doctor before taking supplements?
some vitamins and minerals are dangerous when taken in excess, large doses of supplements may affect absorption of some minerals
Which of the following is a major source of polyunsaturated fatty acids?
soybean oil
A basketball player who chooses to do exercises that help to improve lateral movement, cardiorespiratory endurance, and vertical leap is abiding by the fitness principle known as
specificity
______ is the training principle that the body adapts to the particular type and amount of stress placed on it.
specificity
What are skill-related fitness components?
speed, power, coordination, reaction time
Complex carbohydrates include ______ and dietary fiber.
starches
The type of stretching where you extend a position then hold it is called
static stretching
Scientists have confirmed that core strength is less important for overall health and performance than core stability and ___.
stiffness
A rare result of binge eating is rupture of the
stomach
Which of the following is a major role of fats?
storing energy
Muscular ___ is the amount of force a muscle can produce with a single maximum effort.
strength
Squats, push-ups, and pull-ups are all examples of ______ training exercises.
strength
What are exercises that increase bone density?
strength training, impact exercises, jumping rope
___ training helps maintain muscle mass, function, and balance in older people, which greatly enhances their quality of life and prevents life-threatening injuries.
strength, weight, or resistance
Which illness, if left untreated, can result in rheumatic fever?
streptococcal throat infections
What is not a type of exercise that contributes to cardiorespiratory endurance?
stretching
Which exercise will help ensure a healthy range of motion for all major joints?
stretching
A sedentary lifestyle is one of the major risk factors for which issues?
stroke, cardiovascular disease
Which conditions are forms of cardiovascular disease that can be caused by hypertension?
strokes, heart attacks
What type of fat is measured by the skin fold measurement technique?
subcutaneous
Fruit drinks, in contrast to natural fruit juices, usually have added ______.
sugar
Which of the following dietary recommendations for dairy foods is correct?
switch to fat-free or low-fat milk to reduce energy intake
Which of the following are common symptoms of food allergies?
swollen tongue, cramps, hives
The left side of the heart pumps blood through the body in the ___ circulation.
systemic
Whole grains in foods
take longer to digest than refined carbohydrates
Unrefined complex carbohydrates take longer to digest, which means people
tend to feel full sooner
Cholesterol is a waxy substance
that helps the body synthesize hormones, that helps the body synthesize vitamin D, found in the blood
Cholesterol is a waxy substance
that helps the body synthesize vitamin D, that helps the body synthesize hormones, found in the blood
What is flexibility?
the ability to move joints through their full range of motion
What factor determines which parts of the body are affected by a stroke?
the area of the brain that was damaged
Which of the following describes what happens in a cardiovascular accident (stroke)?
the blood supply to the Brian is cut off and brain tissue dies
When the heart muscle doesn't receive enough oxygen, which parts of the body commonly experience pain?
the chest, the arm, the neck
Which organ is affected by pulmonary edema?
the lungs
Cholesterol is an important component of which parts of the body?
the lungs, sex hormones, cell membranes
Which of the following statements are true about exercise and the risk of CVD?
the more exercise you get, the less likely you are to develop CVD
Mitral valve prolapse (MVP) is
the most common heart valve disorder
What are benefits of increasing cardiorespiratory fitness through exercise?
the prevention of stiffening or clogging of the arteries, improved functioning of the heart, increased capacity for delivering oxygen
In a fitness training program, which phase is characterized by an increase in fitness level?
the progress phase
Where does blood flow immediately after traveling through the superior vena cava and inferior vena cava?
the right atrium
Food labels on processed foods in the United States must indicate
the serving size for the food
Which of the following statements are true about the sources of vitamins?
the skin makes vitamin D, intestinal bacteria make vitamin K
Under which condition should CPR be administered to a potential heart attack victim?
the victim has no pulse
When developing a strength-training program using the FITT principle, what determines the intensity of an exercise?
the weight being lifted
Which statements accurately describe congenital heart defects?
they include a defect in which holes exist in heart chamber walls, they can lead to death in some cases, they occur in about 1% of births each year
It is wise to choose whole fruits for a good portion of fruit intake because
they often have fewer calories than fruit juices
Which of the following should older adults focus on in terms of nutritional requirements?
they should focus on eating nutrient-dense foods, they don't need as much energy intake because they tend to become less active
Which feature allows arteries to expand and relax?
thick elastic walls
Among the people of the world, who would benefit the most from a diet with more animal protein and energy-dense foods?
those who are undernourished
A blood clot in a blood vessel that usually remains at the point of its formation is called a(n)
thrombus
The number of repetitions of a strength exercise is equivalent to which FITT principle?
time
How do people use eating as a way to cope, comparable to the way people use drugs, alcohol, or gambling?
to combat boredom, to escape problems, to alleviate loneliness
Which of the following is a function of insulin?
to maintain proper glucose levels
Which is the most important reason to drink water during exercise?
to prevent dehydration and enhance performance
What are reasons to apply heat to an injury?
to reduce stiffness, to relax muscles, to reduce pain
______ fiber is the sum of functional and dietary fiber in a person's diet.
total
In the United States, the energy equation generally is tipped
toward "energy in"
Which statements accurately describe the role of aspirin treatment for people at risk for CVD?
treatment is recommended for people at intermediate to high risk, treatment helps reduce inflammation and the risk of blood clots
Women involved in activities that emphasize bodily appearance may develop the female athlete ___ syndrome.
triad
True or false: Ethnicity plays a role in determining who will develop diabetes.
true
True or false: For people over 55, the incidence of strokes more than doubles in each successive decade.
true
True or false: Participating in physical activity can increase self-esteem.
true
True or false: Regular physical activity and exercise can improve sleep quality.
true
The Dietary Guidelines recommend that individuals consume no more than how much alcohol?
two drinks per day for men, one drink per day for women
Which type of diabetes is associated with children or adolescents?
type 1 diabetes
What health issue leaves a person prone to heart disease, blindness, and severe problems of the nervous and circulatory systems?
type 2 diabetes
A high-fiber diet can help reduce the risk of developing which of the following conditions?
type 2 diabetes, heart disease, obesity
What are the three common types of diabetes?
type 2, type 1, gestational
Which of the following are standard categories of body weight status based on BMI?
underweight, healthy weight, obese
Being sedentary is associated with what?
unhealthy levels of glucose/insulin/blood fats, large waist circumference
To turn liquid oils into solid fats, hydrogen is added to
unsaturated fats
Which of the following are signs of disordered eating?
use of laxatives after meals, preoccupation with thoughts about food, feelings of guilt after a meal
What are guidelines for injury prevention?
use proper equipment, warm up thoroughly before exercise, use proper body mechanics when lifting, stay in condition
A person who eats only plant foods is a type of vegetarian called a(n) ______.
vegan
Which people receive the greatest health benefits from exercise?
very active people
Running, playing sports and swimming laps are all examples of what intensity of physical activity?
vigorous
What intensity level of exercise does the ACSM recommend participating in for 75 minutes per week?
vigorous
Which dietary supplement is recommended for smokers?
vitamin C
Which of the following are micronutrients?
vitamins, minerals
Which of the following is a common symptom of foodborne illness?
vomiting
Which of the following are the simplest methods for measuring body fat distribution?
waist circumference measurement, waist-to-hip ratio calculation
What is a good beginning exercise program for an inactive person?
walking, yard work, climbing stairs
Which of the followings statements about water and water consumption are true?
water is contained in almost all foods, a person loses water each day, most of a person's daily water intake comes from foods and beverages
Symptoms of foodborne illness include
weakness, fever, diarrhea, vomiting
What are isotonic exercises?
weight machines, body weight exercises, dumbbells, barbells
Which of the following are usually left out when wheat is processed?
wheat bran, wheat germ
Which of the following groups of people typically benefit from dietary supplements?
women who are attempting to get pregnant, people who are exposed to little sunlight, people over the age of 50
What are recommended places on the body for measuring pulse?
wrist, neck
According to MyPlate, the dairy group includes which of the following foods?
yogurt, cheese, milk
You can calculate your BMI by dividing
your body weight by the square of your height
How many grams of trans fat must a food contain for the amount to be listed on a product's Nutrition Facts label?
0.5
People on a safe and effective weight loss program should plan to lose how many pounds per week?
0.5-2
According to the Dietary Guidelines, women who consume alcohol should limit themselves to ______ drink(s) per day.
1
One serving of fruit consists of ______ cup fresh, canned, or frozen fruit.
1
According to researchers, about ______ deaths is associated with being overweight.
1 in 5
