HHS231 Midterm

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5 components of healthful activity

1. fun 2. consistent 3. connected 4. process or outcome goals 5. intensity

what are the calories per gram for fats

9

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.

This is an example of what component of healthful activity: Chun only has 1 hour to workout and works efficiently to get in weights and cardio.

intensity

body shaming

is a practice of making critical, judgmental, and humiliated comments about yourself or someone else's body size or weight

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

(1) Avoid trans fat. (2)Limit saturated fat to less than 10 percent of calories a day. (3)Replace saturated fat with healthier monounsaturated and polyunsaturated fats

goal recommendations (3)

(1) do not tell others your goal (2) delay social gratification (3) state that the goal is constructive in a manful way

when helping a friend with an eating disorder you should (3):

(1)Express concern in a loving and caring way (2)Use "I" statements in your conversation with them (3)Prepare yourself for some pushback from your friend

what are the calories per gram for minerals

0

what are the calories per gram for vitamins

0

what are the calories per gram for water

0

recommended amount of proteins/weight for adults, active adults and elite athletics

0.8g/kg, 1.0-1.1g/kg, 1.2-1.6g/kg

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

1 hour, 1 unit

4 components of healthful diet

1) adequate-proportion of food 2) balance-quality of food 3) variety-rainbow 4) moderation-80% need, 20% want & delayed gratification

ways to increase self-efficacy (4)

1) mastery 2) vicarious experience 3)verbal persuasion 4) emotional arousal

5 ways to evaluate BM composition

1) skinfold 3-4% error 2) BIA 3-4% error 3)hydrostatic weighing 1-2% error 4)Bod POD 1-2% error 5) DEXA ~1% error

recommendations for weight loss

1-2pounds per week, decrease intake by 500cal/day, or increase output by 500cal/day or combination

6 principles of exercise training

1. overload-adapting to amount of training 2.progression-adapting to amount of training over time 3. specificity- adapt to type of training 4.reversability- adapting to reduction of training 5.individuality-limits on adaptability 6.rest&recovery-necessary recooperation

TTM: 6 stages

1. precontemplation: not thinking about change, over 6 months away 2. contemplation: starting to think about changing but not prepared to take action, <6 months away 3. preparation: small changes being made, not consistent, <1 mo 4. action: changing behavior consistently <6 mo 5. maintenance: action over 6 mo 7. relapse: revert back to old behaviors

8 dimensions of wellness & examples

1. spiritual: religion 2. emotional: stress 3. intellectual: having an open mind 4. occupational: job satisfaction 5. physical: physical activity 6. environmental: respecting surroundings 7. social: connecting with others 8. financial: debt

behavior change (7 step plan)

1. where am I? transtheoretical model of change (TTM) 2. why is change important? baby steps are effective, health issues, choosing target behavior 3. wha are the pros and cons? increasing awareness, dependent on behavior 4. what's your motivation? intrinsic or extrinsic motivation, self-efficacy, locus of control 5. goal setting: SMART goals 6. what are your barriers? strategies to overcome 7. Just do it: implementing strategies

recommended amount of total protein

10-35% daily intake

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

14 units

what is the acceptable body fat range for men?

18-25%

what is the essential amount of fat for men and then for women?

2-5%, 10-13%

recommended amount of total fat

20-35%

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?

20-60min

MHR

220-age

what is the acceptable body fat range for women?

25-31%

how active for cardiorespiratory endurance

3-5days, 150min moderate, 75min vigorous

recommended amount of total fiber

38g men 18-50, 30g men 50+, 25g women 18-50, 21g women 50+

what are the calories per gram for carbohydrates

4

what are the calories per gram for protein

4

recommended amount of total carbohydrates

45-65%

moderate intensity activity

50-70% MHR

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? what is Fatima's maximum heart rate (MHR)? calculate her target heart rate zone.

50-70%, 201 bpm, 100-141bpm

fitness target heart rate

64-95% MHR

what are the calories per gram for alcohol

7

How many hours per day do students spend sitting?

7-10hours

Lucia weighs 177 lbs and hikes, bikes, and does step aerobics consistently each week. She wants to calculate how much protein she needs in her diet. Help Lucia calculate how much protein she will need in her diet. Post your answer as a whole number ONLY (no decimals). Do not list units or any words in your response. For example: after your calculations you determine the correct answer is 100.1 grams of protein, you would write 100 as your answer).

80

Riley's SMART goal is to consume the recommended amount of water each day but he doesn't know what the recommendation is. He currently weighs 166 lbs. Help Riley figure out how many ounces of water he needs to consume each day to make his SMART goal more specific. List your answer as a whole number ONLY, do not add words or units to your response.

83

how much water should you drink per day?

9c women, 13c men /day or your weight/2=amount in oz

BMI

<18.5 underweight 18.5-24.9 healthy 25-29.9 overweight 30-34.9 obese 1 35-39.9 obese 2 >=40 extreme obese 3

how active for flexibility

>=2day/week

how active for strength/resistance training

>=2day/week

vigorous intensity activity

>=70% MHR

what is a set point?

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

what vitamins are fat-soluble?

A,D,E,K

what vitamins are water-soluble?

B, C, Pantothenic acid

source of energy out

Basal metabolic rate (BMR) 60-75%, food digestion 10%, physical activity 20-30%

what is The most accurate way to measure your body composition?

DXA

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

Decreases, increases

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

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

FITT for Flexibility

Frequency: 2-3day/wk minimum (ideally 5-7day/wk) Intensity: stretch to point of mild discomfort not pain Time: each stretch 10-30s, 60s max Type: stretches that focus on major joints

FITT for cardio

Frequency: 3-5days/week Intensity: THR 64-95%MHR for fitness, 50-70% for physical activity Time: 20-60min/session (150min/wk moderate or 75min/week vigorous) Type: lifestyle, moderate or vigorous

THR for fitness

MHR*0.64-MHR*0.95

According to the Linus Pauling Website, Food sources for Vitamin B12 are: (choose all that apply)

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

This is an example of what wellness dimension? Marcus has a part-time job that he enjoys while in school.

Occupational

what do Body composition tests determine?

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

what does the USP label mean?

U.S. pharmacopeia verifies batches of supplements for quality, purity, strength, and consistency

Nassir is eating dinner and feels full before he eats all his food is an example of?

adequate

what are factors that decrease BMR?

age, shorter, lower thyroid levels, starvation, female, low lean muscle mass

what is A nutrient that we need to consume in our diet?

an essential nutrient

What fat distribution is at higher risk of chronic disease?

android (apple) not pear (gynoid)

where do androids and gynoids carry their weight

androids carry fat above hips, pears below

fat-free mass

any tissues that are not fat on body: muscles, bones....

restricted food intake

b/c of lack of interest in food (picky)

Walter doesn't get much fruit in his diet so he has switched to consuming all fruit smoothies in the afternoon instead of coffee is an example of

balance

List the 6 skill-related components of fitness.

balance, agility, coordination, speed, power, reaction time

wellness

balance, quality of life and vitality (health is part of wellness)

self-talk strategy to overcome barriers

be your own cheerleader

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

binge eating

Examples of Health-related components of activity

body composition, muscle endurance, flexibility

fat mass

body fat: subcutaneous and visceral(around organs)

Casey looks at himself in the mirror is an example of what?

body image

what is the definition of physical activity?

body movement by skeletal muscles that requires energy

Alyssa feels bad and guilty about certain parts of her body is an example of what?

body shame

what is

bullshit

nutrient

chemical component within our food that is required for our growth and functioning

This is an example of what component of healthful activity: Dana uses the running app¸ Strava¸ to track her progress and pace. She posts her route and results and challenges her friends running paces via social media.

connected

This is an example of what component of healthful activity: Noah lives 3 miles from campus and he rides his bike 4x a week rain or shine.

consistency

Which component of healthful activity is usually the most difficult?

consistency

bulimia

consumes and pukes

What are the two types of fiber?

dietary and functional fiber

The majority of our fiber should come from ______________.

dietary fiber

visualization strategy to overcome barriers

dream of the future

What type of stretching should be done before activity?

dynamic

recommendations for weight gain

eat every 2 hours, proteins, carbs, & good fats, increase calories 500-1000 per day gradually by 100cal increments

binge eating

eating to much ~>20000cal

This is an example of what wellness dimension? Payton is feeling optimistic and confident in his abilities.

emotional

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 effective by this situation?

emotional and intellectual

Elle has a large bone structure and gains muscle and fat fairly easily. She also has a hard time losing body fat. What is Elle's body type?

endomorph

muscle dysmorphia

feeling insufficiently muscular, obsessively exercise

This is an example of what wellness dimension? Suzie struggles with credit card debt.

financial

source of energy in

food

This is an example of what component of healthful activity: Stacey signs up for "The Color Run 5k"

fun

what are the main food groups listed on MyPlate?

grains, protein, dairy, vegetables, fruits

what increases BMR?

high lean muscle mass or stress

what is the part of the brain that acts as a thermostat and regulates body weight

hypothalamus

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

This is an example of what wellness dimension? Zack is applying behavior change theories he is learning to his own lifestyle.

intellectual

eating disturbances

is an umbrella term that incorporates the spectrum of eating challenges and issues that jeopardize your health, happiness, and safety. Eating disturbances include eating disorders like anorexia, bulimia, and binge eating, but they also include negative body image that restricts food intake or over-exercising.

ectomorph

light frame/bones, small joints, low body fat, hard to gain muscle/weight, "faster metabolism"

endomorph

medium to large bone structure & joints, gains fat and muscle easily, round/solid physique, slower metabolism

mesomorph

medium to large bone structure, naturally athletic looking physique, gains fat more easily that ectomorphs, responds quickly to exercise, gains muscle quickly and efficient metabolism

MONW

metabolically obese normal weight, skinny fat

what is the best strategy for eating instead of dieting?

mindful eating

Karla is waiting to have a cookie until the end of the week is an example of?

moderation

Kennedy feels bad about snacking while studying. She attempts to become more aware of her critique of food and herself is an example of ?

moderation

body image

multidimensional construct that examines how we personally see our physical self. It's about our thoughts, feelings, perceptions, values, attitudes, and satisfaction about our bodies

Vaughn is frustrated with his physique as he has been working out for a month but has not seen himself tone up is an example of what?

negative body image

anorexia

obsessed with being thin

body dysmorphic disorder

obsession with appearance and body image

orthorexia

obsession with proper eating

This is an example of what component of healthful activity: I will increase my squat weight to 150 lbs by February 12th tracking my weights on my phone.

outcome goal

health

overall condition of a person's body or mind and the presence or absence of illness

This is an example of what wellness dimension? Kara is focusing on eating fruits and veggies with each meal.

physical

what is the definition of exercise?

planned, structured, repetitive movement designed to improve or maintain physical fitness

Lisa looked at herself in the window and appreciated what her body does for her is an example of what?

positive body image

This is an example of what component of healthful activity: I will attend my group fitness class 3x a week reassessing my progress on May 30th¸ tracking my progress on a calendar on my fridge.

process goal

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

journaling strategy to overcome barriers

record experiences and results to track progress

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

rewards strategy to overcome barriers

reward often at first, then slowly phase out

what is the definition of fitness

set of physical attributes that allows the body to adapt to the demands and stress of physical effort

self-efficacy

situation specific confidence

what do you call An individual who shows similar symptoms or trends of metabolic syndrome but are in an acceptable body fat range?

skinny fat or Metabolically obese normal weight (MONW)

This is an example of what wellness dimension? Monty and his roommate aren't getting along.

social

This is an example of what wellness dimension? Reuben started going on local trails early in the morning to feel rejuvenated.

spiritual

What types of stretching could be done after activity?

static and PNF

Jackson's goal is to improve his flexibility by being able to touch his toes without bending his knees by Nov 4th. 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 everyday

countering strategy to overcome barriers

substituting nonhealthy thing for healthy

shaping strategy to overcome barriers

taking small progressive steps

what controls hunger and energy use?

the brain

What is the best exercise?

the one you will do

T/F: Both spinach and kale are nutrient-dense options.

true

T/F: Having healthy habits is more important than weight with regards to risk of death.

true

T/F: It is safe to hold a stretch for 60 seconds.

true

T/F: Multivitamin supplements are regulated by the government through food safety laws.

true

T/F: Orthorexia takes healthy eating to the extreme as it becomes obsessively healthy.

true

T/F: bananas and potatoes are complex carbohydrates

true

T/F: interval training (switching between higher and lower intensity) exercise has been shown to Improve performance in a shorter period of time.

true

T/F: running a 5K fun run is an outcome goal

true

T/F: this is a smart goal: I will drink 84 ounces of water each day¸ tracking on my water bottle until Dec 17th.

true

T/F: this is a smart goal: I will eat dinner with a family member or friend once a week¸ writing down on my phone calendar when I do until February 12th.

true

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

units

What are positive reasons to use the Body Mass Index (BMI)? (3)

usability, Uses self-report data, accounts for height and weight

Beverly is working towards eating a different colored vegetable each meal. So far she's consumed eggplant¸ red peppers¸ cucumbers¸ and acorn squash is an example of?

variety

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? which of the following levels of PA would best describe Kylie?

vigorous, moderate

structure an effective workout

warmup 5-10min dynamic stretching 5min workout 20-60min: strength/cardio or combo cool down 5 min static stretching 5-10min

what are The main food groups listed on the Harvard Healthy Eating Plate?

water, healthy oils, healthy proteins, whole grains, vegetables, fruits

Dieting is a well-established predictor of______________.

weight gain

telling others your goal

will decrease motivation toward that goal


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