HHS 231 2018

According to Marion Nestle's presentation, the amount of federal subsidies that went to fruit and vegetables growing from the USDA during 2008-2012 was:

0.45%

define preparation

1. small changes being made but changes are not consistent. Taking small steps before you begin. 2. ways to initiate change: getting equipment, brain storming practical ideas, talking to friends, using imagery.

define contemplation

1. starting to think about changing but not prepared to take action 2. ways to initiate change: pros and cons list, finding what motivates you, find a role model

Derek Sivers gives THREE suggestions for goals based on the findings from Peter Gollwitzer's research. What were they? (choose all that apply)

1.Resist the temptation to tell others our goals. 2.Delay the social gratification by acknowledging that your brain mistakes the saying for the doing. 3.State the goal in a constructive and meaningful way.

What is the Acceptable Macronutrient Distribution Ranges for Carbohydrates

45-65%

Fatima is 19 years old and wants to find out what her target heart rate zone is for physical activity. She is just getting started with activity and wants to work within a moderate intensity levels. Given what you know in this situation, what intensity percentage is right for Fatima?

50-70% of MHR

Tara has been trying to change her mental/emotional wellbeing by meditating daily for 5 minutes. She has been successful at this practice and according to the Stages of Change, she is currently in maintenance. How long has she been mediating for?

6 months or more

Joseph is looking to build hypertrophy in his workout plan. According to the chart above, which of the following would be his number of reps for each exercise for his workout?

6-12 reps

basal metabolic rate consumes _______% of total calories

60-75%

A "set point" refers to:

A sense of what your brain thinks your body should weigh ranging from about 10-15 pounds.

The most prominent type of sugars consumed in the U.S. diet are from:

Added sugars

Match the following components of the healthful diet to the examples. Nassir is eating dinner and feels full before he eats all his food.

Adequate

Match the following components of the healthful diet to the examples. Walter doesn't get much fruit in his diet so he has switched to consuming all fruit smoothies in the afternoon instead of coffee.

Balance

Dairy or dairy alternatives provide which of the following nutrients?

Calcium Protein Vitamin D

Before a workout, you should fuel up with:

Complex Carbohydrates

Which component of healthful activity is usually the most difficult?

Consistency

Two of the biggest influences on the foods that we consume are:

Convenience Visibility

Dana has decided to do "BodyFit" workouts which she pays $20 per month for unlimited online workout videos. What are 3 positive aspects for online videos?

Dana can do the videos whenever she wants. Dana can take breaks when needed by pausing the video. Dana can do the workout without feeling judged by others.

type(s) of stretching should be done before activity?

Dynamic

Elle has a large bone structure and gains muscle and fat fairly easily. She also has a hard time losing body fat. Which of the following body types would Elle be classified as?

Endomorph

Stress from positive events or circumstances such as starting a new relationship, moving, taking a vacation, or holidays with family or friends would be referred to as:

Eustress.

Physiological damage, reduced immunity, and increased susceptibility to physical and mental health issues are characteristic of which stage of the general adaptation syndrome?

Exhaustion

Important factors to consider when helping a friend with an eating disorder are (select all that apply):

Express concern in a loving and caring way. Use "I" statements in your conversation with them. Prepare yourself for some pushback from your friend.

Delayed onset muscle soreness (DOMS) is:

Extreme soreness that can last up to 7 days.

True or False Energy in should always be equal to energy out.

False

Food digestion is known scientifically as the _______ Effect of Food

Food digestion is known scientifically as the Thermic Effect of Food

The idea of "eating better, eating less, and moving more" is helpful to all of the following, EXCEPT:

Food manufacturers

To be considered a whole grain, what are the three parts of the grains that must be present in the food?

Germ Endosperm Bran

With regards to the difference between the two Plate sources ( USDA's MyPlate and Harvard's Healthy Eating Plate), which one of the following statements below is correct?

Harvard's healthy proteins encourage limiting red meat and processed meats while focusing on fish, poultry, beans and nuts as proteins sources.

Which of the following best describes the terms Health and Wellness

Health is about the condition of the body and mind and the presence or absence of disease, whereas Wellness is about balance, quality of life and vitality.

Snacking:

Helps supplement foods we missed in our meals.

Which of the following is NOT a critical issue stated by NAMI that multicultural populations face with regards to mental health?

Higher rates of health insurance

According to the video, interval training (switching between higher and lower intensity) exercise has been shown to:

Improve performance in a shorter period of time.

Avery and Madison are roommates and are workout buddies. They start off doing the same exercises and weights and after a couple of weeks, Avery is able to lift more weight than Madison. Which of the following principles of training describes this situation?

Individuality

what are examples of insoluble fibers?

Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains.

define intrinsic motivation

Intrinsic motivation means that your desired behavior is driven by internal rewards, such as feeling joy, pleasure, and satisfaction.

According to the video, the secret revealed is that eating healthy can give you:

Just as much pleasure as eating not healthy

The main strategy described for eating instead of dieting was:

Mindful eating.

Given the situation above and using the talk test, which of the following levels of PA would best describe Kylie?

Moderate PA

Match the following components of the healthful diet to the examples. Karla is waiting to have a cookie until the end of the week.

Moderation

Match the following components of the healthful diet to the examples. Kennedy feels bad about snacking while studying. She attempts to become more aware of her critique of food and herself.

Moderation

What was the reason given for not grocery shopping while hungry?

More likely to pay attention to cravings

Journaling your progress towards a goal can help with which of the TWO following option:

Motivation Improvement

According to the video, you should try to select deli meats that have which of the following options? Select all that apply.

Nitrate free Nitrite free Low sodium

According to Marion Nestle's talk on Food Policy, the large problems for food systems are:

Obesity, food insecurity, and the environmental damage

A plant-based diet is (select all that apply):

One that encourages eating whole foods like fruit and vegetables One that discourages dairy¸ meat¸ eggs and refined and processed foods

In choosing a nut butter (like peanut, almond, or cashew butter), which of the following should you look for on the label (select all that apply?

Only nuts and salt Trans fat free

Which of the following statements is correct about healthy eating and orthorexia?

Orthorexia takes healthy eating to the extreme as it becomes obsessively healthy.

Marion Nestle states that there are two main components affecting food choices. What are they (choose all that apply)?

Personal choice Food system policies

Which of the following options will help with your physical AND Mental wellbeing?

Physical Activity/Exericse

Physical activities make up ___-___% of our total energy output each day depending on the activities we are doing

Physical activities make up 15-35% of our total energy output each day depending on the activities we are doing

What is a good general rule for picking out meat?

Pick the leanest cut of meat that you can afford.

Based on the video, Corrie states that static stretching at the beginning of the workout reduces:

Power

Felicia started writing a grocery list and meal plan of healthy dinner ideas but has yet to go grocery shopping. According to the Transtheoretical Model of Behavior Change, which stage of change is Felicia in?

Preparation

Complete the following sentence: When things go wrong in our life we go into ______________ mode instead of ______________.

Problem solving, care and compassion

Mason has begun training for a 10K by running 3x a week with one long run each week building up to the distance he will run. He has also decided to vary his activities by doing rock climbing, soccer, swimming, and/or wheelchair basketball one time a week at the community center and do core workouts each evening. Which of the following principles of training BEST describes Mason's situation as he works towards more physical activity?

Progressive overload

A food product states "Some scientific evidence suggests that consumption of antioxidant vitamins may reduce the risk of certain forms of cancer. However, FDA has determined that this evidence is limited and not conclusive." Which of the following health claim types would best describe this statement?

Qualified Health Claim

The general adaptation syndrome describes how the body:

Responds to stress when homeostasis is disrupted.

Kainoa wants to increase his exercise levels and is going to lift weights on Monday, Wednesday, Friday and Sunday and does cardio on Tuesday, Thursday, and Saturday. Which of the following principles of training is Kainoa missing?

Rest and recovery

Which of the following is an example of an outcome goal?

Running in a 5K fun run

What are the two primary goals for muscle fitness?

Safety Effectiveness

The purpose of "salt water followed by fresh water" experiment was to:

Show the desensitization of certain flavors when consumed regularly and therefore we need stronger tastes

Satureated fats are _________ at room temperature

Solid

Jackson's goal is to improve his flexibility by being able to touch his toes without bending his knees by Nov 4^{th} th . He tracks his progress each week by writing down where his finger touches. What is the best way for him to accomplish his goal?

Static stretching every day

Which of the following is NOT a mental health issue?

Stress

The claim "Omega 6 increases brain functioning" is put on a dietary supplement for weight loss; which type of claim would it be categorized under?

Structure/function claim

Which of the following statements are FALSE according to these food desert videos?

Technology like food oasis give unlimited access to farmer's market produce.

define termination

Termination is classified as a stage of transformation and closure. This stage is very rare in health behaviors as termination may take five years or more to occur and there is zero temptation that you will ever revert to your old behaviors.

The eight dimensions of wellness are ______________ and affect each other

The eight dimensions of wellness are interconnected and affect each other

The main thesis of this video about changing our taste buds was:

The longer we eat healthier foods, the better they taste.

According to the video about what's the best exercise, what was stated as the number one answer given by Dr. Mike Evans?

The one you will do

Body composition tests determine:

The proportion of fat free mass to fat mass on the body.

You are in the cereal aisle and read a cereal box that states "More fiber in every bite." What does this actually mean?

There is at least 2.5 grams more than the regular or reference version.

the Pomodoro technique

Turn off any thing that could distract you. At the end of the session¸ take a break or turn your attention to something else.

Ameer is constantly frustrated with his classes, professors, roommate, and college life in general. He works off-campus and feels like nobody ever appreciates what he does. Which of the following personality types would best describe Ameer?

Type D

Which of the following are positive reasons to use the Body Mass Index (BMI)? Select all that apply.

Usability Uses self-report data Accounts for height and weight

Match the following components of the healthful diet to the examples. Beverly is working towards eating a different colored vegetable each meal. So far she's consumed eggplant¸ red peppers¸ cucumbers¸ and acorn squash.

Variety

Which of the following are common sedentary behaviors that college students participate in? Select all that apply.

Video games/Netflix Studying Classes Reading Computer work

Maya's workout lasts for 55 minutes total. What does she need to consume during her workout to fuel herself appropriately?

Water

Dieting is a well-established predictor of:

Weight gain

Match the following food examples to their food group. Dairy and Dairy Alternatives

Yogurt

acceptable quanitity and proportion of food

adequate

what are the two fat distribution patterns

android gynoid

What are the six essential nutrients?

carbohydrates, proteins, fats, vitamins, minerals, water

examples of health

diabetes, a sprained ankle, depression, influenza, or asthma. These are conditions that impact your body or mind, and you either have the condition or you don't.

what are the three body types

ectomorph mesomorph endomorph

what factors decrease BMR

lower lean mass shorter older age lower thyroid levels starvation or fasting female

what is the most variable aspect of energy out?

physical activity

what are the eight dimensions of wellness?

physical, emotional/mental, intellectual, social, spiritual, environmental, occupational, financial.

true for false Changing your health behaviors takes time and effort regardless of how small or large the change is.

true

eating different types of food from the 5 food groups

variety

What is the common name for the compound H2O?

water

what is the ESSENTIAL body fat range for women and men

women: 10-13% men: 2-5%

what is the ACCEPTABLE body fat range for women and men

women: 25-31% men: 18-25%

One serving of fruits or vegetables are equivalent to

½ cup of cooked vegetables 1 cup of leafy greens 1 medium-sized fruit

Which of the following are at higher risk of chronic disease?

Android

Lulu imagines herself grocery shopping and cooking colorful meals for herself. This is an example of which strategy of behavior change?

Imagery/visualization

What is an Acceptable Macronutrient Distribution Range?

It is the general recommended percentage for each of the macronutrients. Individuals should try to consume food within those guidelines.

What is the recommended fiber intake for men and women?

Men: 38g Women: 25g

Match the following food examples to their food group. Grains

Oats

An individual who shows similar symptoms or trends of metabolic syndrome but are in an acceptable body fat range could be also be called (select all that apply):

Skinny fat Metabolically obese normal weight (MONW)

The best type of training to do in a crowded gym would be ______________.

Standard training

Caleb has lost 2 lbs while working out. How much water does he need to drink to replenish the water he lost?

6 cups

Ethan wakes up at 9am each weekday and noon on the weekends. His morning meals should be within which time frame?

9-11am on weekdays and 12-2pm on weekends

A(n) ______________ refers to the target muscle of an exercise.

Agonist

Amanda is stretching to touch her toes. What component of physical activity is she working on?

Flexibility

factors that would increase an individual's Basal Metabolic Rate?

Having higher lean muscle mass Stress

Which of the following is not a way for families to encourage a physically active life?

Punishment

If a food is labeled "a good source of calcium," that means:

The food contains 10-19% of the daily value of calcium

True or False Fiber delays stomach emptying

True

True or False High fiber diets reduces the risk of breast and colon cancer

True

a healthful nutrient dense diet

balance

According to Derek Sivers's TED talk, telling others your goal will:

Decrease your motivation toward that goal

Dieting leads to a decline in leptin, which ______________ your metabolism and ______________ appetite.

Decreases, increases

What are the two types of fiber?

Dietary fiber Functional fiber

As a strategy to limit fat intake, what is the suggestion given for fish?

Eat 4-6 oz servings of fish twice a week.

define extrinsic motivation

Extrinsic motivation means that your behavior is determined by external rewards like clothing, food rewards, or compliments.

define health

Health examines the overall condition of the body or mind and the presence or absence of illness or injury.

Sophia is feeling stressed as she has a quiz in one hour and she hasn't started studying yet. Which dimensions of wellness would be effected by this situation? (Hint: there are 3 correct answers)

Physical Emotional Intellectual

Soluble fiber attracts water and turns to gel during digestion. what is a soluble fiber?

Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement.

define "SMART" in a smart goal

Specific Measurable Action oriented Realistic Time oriented

How many minutes of moderate physical activity should someone get per week?

150

what vitamins are fat soluble?

A, D, E, K

Which of the following would be an example of stress for college students?

A. Personal expectations B. Parents C. School work load D. Friendships E. Roommates F. Finance

Which of the following examples would be classified as a complex carbohydrate? Select all that apply.

Bananas Potatoes

which is more accurate? Basal Metabolic Rate (BMR) or Resting Metabolic Rate (RMR)

Basal metabolic rate

Which of the following reasons help explain this example: Deakon knows that soda is not healthy for him and he continues to drink a can of Coca-cola every day.

Because knowing isn't equivalent to changing behavior.

What is the most common eating disorder in the U.S.?

Binge eating

In comparing spinach and kale, which statement is true?

Both foods are nutrient-dense options.

The majority of our fiber should come from ______________.

dietary fiber

True or False Multivitamin supplements are regulated by the government through food safety laws.

True

True or False Physical activity is the most variable component of energy out

True

what are the four personality types and give an example of each

Type A: Competitive, excessive ambition, impatient, focused, need for control, high urgency. Type B: More relaxed, work steadily, care less about stress, contrast to type A. Type C: Focus on the fine details of situations, quiet, thoughtful, accurate, logical. Type D: See the world in a very negative way, fear rejection, pessimistic.

Lauren is easygoing and likes to laugh things off when life gets busy. Which of the following personality types best describe Lauren?

Type B

According to the video, what is the best way to measure and know how strong your alcoholic drink is?

Units

Fat-free mass is made up of any tissues that are not fat on the body:

bone, connective tissue, water, organ tissues, teeth, and muscles.

hunger and energy use are controlled by the:

brain

According to the video, an average person takes ______________ to process ______________ of alcohol until there is no alcohol in the bloodstream.

1 hour, 1 unit

According to the Harvard article, the US uses bicycles ______________% of all trips while the Netherlands is ______________%.

1, 27

Which of the following is an example of a SMART goal? (choose all that apply)

1. I will drink 84 ounces of water each day¸ tracking on my water bottle until Dec 17 2. I will eat dinner with a family member or friend once a week¸ writing down on my phone calendar when I do until February 12

Which of the following are correct? Select all that apply.

1. Set points go up but rarely go down. 2. Temporary weight gain can become permanent.

define maintenance

1. doing the behavior consistently for OVER 6 MONTHS. 2. ways to stay in maintenance: social support, making commitments, being a role model for others.

define action

1. doing the positive behavior or not doing the negative behavior consistently for UNDER 6 MONTHS. 2. ways to initiate change: rewards, countering behavior, social support.

define relapse

1. fall back into old patterns or behavior a) lapse: fall back once or twice b) relapse: fall back all week or more 2. can occur at any stage

define pre-contemplation

1. not thinking about change 2. way to initiate change: gaining knowledge, having an emotional experience

In choosing yogurts, you should look for less than ______________ grams of ______________ per serving.

10; sugar

The guidelines stated for alcohol consumption for men and women were to not exceed ______________ each week.

14 units

Time can be expressed within the FITT principle as either per week or per session. How long is the recommended amount of cardio per session?

20-60 minutes

According to the Pomodoro technique, how long should you intently focus one Pomodoro session for?

25 minutes

A healthy balanced snack consists of (choose all that apply):

250 calories Carbohydrate Protein

When you compare the fiber content in whole fruits vs 100% fruit juices, what are the fiber contents (per serving)?

3-5 grams in whole fruits and 1-2 grams in juices.

Which of the following is the most accurate amount if foods are labeled with the USDA Certified Organic label?

95% organic ingredients

To save time in the gym, which of the following style of training would be most beneficial?

Alternating between upper and lower body Circuit style workouts

Based on this article, when stress is detected by the body's senses, the ______________ sends the distress signal to the ______________ which in turn functions as the command center to respond to the stress.

Amygdala, hypothalamus

A nutrient that we need to consume in our diet is called:

An essential nutrient

Gina is ready for lunch. She walks by a restaurant and, after smelling their food, decides to go in and get fried chicken. Gina's food selection decision was based on:

Appetite

Match the following food examples to their food group. Fruit

Apple

Your oatmeal has this statement inside a big red heart: "Heart Healthy: Diets rich in whole grains foods and other plant foods and low in saturated fat and cholesterol may help reduce the risk of heart disease." What type of label claim is this?

Authoritative Health Claim

There are 3 recommendations listed from the 2015-2020 Dietary Guidelines for Americans with regards to fat. What are they?

Avoid trans fat. Limit saturated fat to less than 10 percent of calories a day. Replace saturated fat with healthier monounsaturated and polyunsaturated fats

what vitamins are water soluble

B6, B12, C, Pantothenic acid

Why is time not a factor within the FIRST principle for muscle fitness?

Because time at the gym can be spent very efficiently or your workout can take a long time.

The main thesis of the Harvard article was:

Building an environment that helps encourage daily and regular physical activity supports active lifestyles and can reduce disease rates like obesity levels.

Which of the following is NOT a benefit of muscle fitness?

Decreased mood levels

An individual should use a spotter when:

Doing exercises above the head, chest, and neck

Mia doesn't like eating in the morning because it makes her feel sick. Which of the following strategies could Mia try to incorporate some food into her morning? Select all that apply.

Eat around 1.5-2 hours after waking up Eat smaller meals or snacks

An item states it's on sale for 5 cans for $5. This means I would have to buy 5 cans to get the deal.

False

True or False Muscle can turn into fat.

False

True or False Organic meats have been proven in research to be healthier for people.

False

What does the acronym "FIRST" stand for

Frequency Intensity Reps Set Type

what are the 5 levels of the social ecological model

Individual Interpersonal Organization Community Public Policy

A bicep curl where you bend your arm at the elbow and bring the weight toward your shoulder and then back to extension. A bicep curl would be classified as what type of exercise?

Isotonic

Why are physicians NOT prescribing a plant-based diet to patients?

Lack of patient educational resources

How many grams of added sugar per serving do you want to look for on the nutrition facts panel when buying cereal?

Less than 10 grams

Monosaturated fats are _________ at room temperature

Liquid

A food that has 40 calories or less per serving would be considered:

Low-calorie

Your coach tells you that "practice makes perfect." What component of self-efficacy is your coach referring to?

Mastery

According to the Linus Pauling Website, Food sources for Vitamin B_{12} are:

Meat¸ poultry¸ fish Dairy and eggs Certain fermented beans and vegetables and edible algae and mushrooms

What are the true biological sex differences between men and women with regards to strength training?

Men have more testosterone, so their muscles can bulk up more in comparison to women.

type(s) of stretching could be done after activity? Select all that apply.

Static PNF

Bella is trying to tone her hips and glutes so she started doing kick-backs, leg lifts, squats, and bridges to tone them up. How can you help Bella be more successful toward her goal? Select all that apply.

Tell her that those exercises will gain her strength in those areas. Tell her that body composition is an important factor to show visible definition in those areas.

True or False It is safe to hold a stretch for 60 seconds.

True

Betty and Shelly have been roommates for over a year. Betty's roommate Shelly is continually moody and impulsive in both her academic and social circumstances. Betty is unsure how Shelly will react depending on her current mood. Which ingredient of NUTS does this best describe for Betty?

Unpredictable Sense of Control

Kylie and Carla are rollerblading around campus. During their activity, Kylie is breathing hard and is able to tell Carla about what she is learning in her classes. Carla needs to plan her questions and comments carefully as this activity is making it difficult for Carla to carry on the conversation with Kylie. Using the talk test, which of the following levels of PA would best describe Carla?

Vigorous PA

define wellness

Wellness is an umbrella term that is used to describe quality or vitality of your body and mind.

what factors increase BMR

higher lean muscle mass taller younger age elevated thyroid levels stress male pregnancy or lactation certain drugs (stimulants, caffeine, tobacco.)

practicing delayed gratification

moderation

The "FIRST" principle is for what kind of training

muscle

what are the five levels of the Trans-theoretical Model of Behavior Change

pre-contemplation contemplation preparation action maintenance