HHS 231 Exam
Which of the following is not a way for families to encourage a physically active life?
Punishment
The most prominent type of sugars consumed in the U.S. diet are from:
Added sugars
Biking safely to the playground or park
Community
Before a workout, you should fuel up with:
Complex Carbohydrates
Two of the biggest influences on the foods that we consume are:
Convenience, Visibility
When seeking quality information via blogs, websites, or videos for muscle fitness, what are some things to look for? Select all that apply.
Examine the education or background of the individual giving advice. Does this information contradict the science? Is the site sponsored by another company or is there a conflict of interest?
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.
Delayed onset muscle soreness (DOMS) is:
Extreme soreness that can last up to 7 days.
Kindness Opposite
Judgement
No spotter is needed
Machine Weights
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
15+
Reps for endurance
Which of the following is NOT a mental health issue
Stress
Triggers fight or flight response (Gas pedal)
Sympathetic Nervous System
bag of chips with veggies on the packaging
non-healthful snacks
gummy bears
non-healthful snacks
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%
According to the Harvard article, the US uses bicycles ______________% of all trips while the Netherlands is ______________%.
1, 27
In choosing yogurts, you should look for less than ______________ grams of ______________ per serving.
10; sugar
Given what you know about Joseph, how many exercises should he do for his chest area?
2-5 exercises
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.
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
Can use your natural ROM
Free weights
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
Lifting more than 40% of your 1RM
Intensity for muscle endurance
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.
3-5
Sets for strength
Which of the following is correct about the Pomodoro technique? (Select all that apply.)
Turn off any thing that could distract you. At the end of the session¸ take a break or turn your attention to something else.
List the steps of program design in order:
1. Select training variables 2. needs/wants analysis 3. evaluation and review
According to the Pomodoro technique, how long should you intently focus one Pomodoro session for?
25 mins
Caleb has lost 2 lbs while working out. How much water does he need to drink to replenish the water he lost?
6 cups
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
According to the Detox article, which of the following are identified problems with a detox diet? Select all that apply.
A lot of risks Lack sufficient calories and balanced nutrition No proof.they work Quick fixes are not the answer They are often expensive
Pump epinephrine (adrenaline) into the blood stream
Adrenal Glands
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
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
Which of the following best fits with the examples provided as WORKSITE initiatives to encourage activity based on the Harvard Article?
Attractive stairwells Health incentives Encourage exercise breaks Reminder signs by the elevators
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.
Changchang is a first-year international student who is missing the comforts of home and family, and she is finding it challenging to communicate with others. Changchang is attending all her classes and seeking help with regards to her academic success when needed. She understands the material in her classes but it takes her longer to learn due to primarily working in her second language (English instead of Chinese). According to the situation described above, what statement best describes Changchang's stressors?
Changchang's absolute stressors involve culture changes and language barriers whereas her relative stressors are family, connection, and school stressors.
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
What are some practical strategies to feel better as stated in the article? Select all that apply.
Eat a balanced diet Stay hydrated Cook
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
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
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
Muscle can turn into fat.
False
The idea of "eating better, eating less, and moving more" is helpful to all of the following, EXCEPT:
Food manufacturers
Movement reflects functional activities
Free weights
Weight is the same from facility to facility
Free weights
Parker is a fulltime student that wants to continue to train his body. He incorporates posture¸ ab¸ neck¸ and lower back exercises to assist with his sedentary behaviors.
Functional Training
Popcorn
Healthful Snacks
Water
Healthful Snacks
Carrots and hummus
Healthful snacks
Snacking:
Helps supplement foods we missed in our meals.
Which of the following best fit with the examples provided as a SCHOOL initiative to encourage activity based on the Harvard Article? Choose all that apply.
Host a "Walk or Bike" day Encourage exercise breaks Develop physical activity skills Offer after school activities Combine programs for nutrition and physical activity
Lifting more than 80% of your 1RM
Intensity of muscle strength
Common Humanity opposite
Isolation
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
According to the video, the secret revealed is that eating healthy can give you:
Just as much pleasure as eating not healthy
Provide small diagram/image of the exercise
Machine weights
The take home message about the 'superpower of mindfulness' in this video is best stated as:
Mindfulness is learning how to become aware and respond wisely to situations that happen to you rather than responding blindly.
What was the reason given for not grocery shopping while hungry?
More likely to pay attention to cravings
Austin has just started lifting weights and at this point is unsure of his specific SMART goal. He is doing some exercises with lots of reps and other exercises with heavier weight.
Muscle Fitness
Quinn is working on bettering her 1RM for her bench press.
Muscle Strength
According to Marion Nestle's talk on Food Policy, the large problems for food systems are:
Obesity, food insecurity, and the environmental damage
The local elementary school runs a walk¸ bike and roll to school day.
Organization
'Rest and digest' after the demand is gone (Brake pedal)
Parasympathetic Nervous System
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
What is a good general rule for picking out meat?
Pick the leanest cut of meat that you can afford.
The general adaptation syndrome describes how the body:
Responds to stress when homeostasis is disrupted.
A needs/wants analysis helps individuals set:
SMART goals for muscle fitness training
What are the two primary goals for muscle fitness?
Safety; Effectiveness
Some practical strategies to reduce mindless eating would be (select all that apply):
See it before you eat it. Put food into a bowl instead of eating out of a bag Move food farther away or put food out of sight Eat with your stomach¸ not with your eyes
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
According to the article, which of the following are accurate reasons to reduce your chronic stress? (Choose all that apply.)
Stress keeps HPA axis activated¸ which is difficult to maintain long term. Heighten cortisol levels buildup fat tissue potentially leading to weight gain. Increased cortisol levels increase appetite.
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.
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
The main thesis of this video about changing our taste buds was:
The longer we eat healthier foods, the better they taste.
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
Maya's workout lasts for 55 minutes total. What does she need to consume during her workout to fuel herself appropriately?
Water
A(n) ______________ refers to the target muscle of an exercise.
agonist
Dairy or dairy alternatives provide which of the following nutrients? Select all that apply.
calcium, protein, vitamin d
Deli meats that are good sources of lean protein are (select all that apply):
chicken, turkey, roast beef
The local hospital adds a walking path on their campus for patients and employees.
community
2-3 days per week
frequency
Which of the following food examples contain a protein and simple carbohydrate component for fueling after your workout? Select all that apply.
hummus and carrots apples and peanut butter trail mix greek yogurt and blueberries
Feeling depressed or anxious makes you eat and eating too much makes you feel more depressed and anxious.
individual
Paul creates a stretching area in his room to work on flexibility while reading.
individual
When ordering food at a restaurant¸ ordering first to reduce the social influence from others.
interpersonal
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
Ian can do 45 pushups in one minute
muscle endurance
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
nuttella on wheat bread
non-healthful snacks
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
Local farmers go to nearby lower income neighborhoods and sell produce at an affordable price.
organization
Mindfulness opposite
over identification
Complete the following sentence: When things go wrong in our life we go into ______________ mode instead of ______________.
problem solving, care and compassion
Implementing a soft drink tax for individuals who buy sugary beverages
public policy
8-12 exercises
reps for hypertrophy
The best type of training to do in a crowded gym would be ______________.
standard training
Granola bars can be considered healthy snacks if they have which of the following (select all that apply)?
whole grains 200 calories or less 2-3 grams of fiber
Choose all that apply: One serving of fruits or vegetables are equivalent to (select all that apply):
½ cup of cooked vegetables 1 cup of leafy greens 1 medium-sized fruit
