HLWL 3250 Final Exam
According to the Tufts University research, some menu calorie count items were over the listed number of calories by 100 calories or more. What is the long-term effect on overall body weight from consuming an extra 100 calories a day for one year?
10 lbs of weight gain
How many grams of added sugar do Americans consume daily on average?
110 grams
The American College of Sports Medicine (ACSM) recommends that adults engage in moderate exercise regularly for _____ minutes per week.
150
It is recommended by nationally known nutritionists that casual athletes do not need sports drinks if they work out less than __________.
2 hours per day
According to the study, what can consumers do to control calorie accuracy at chain sit-down restaurants?
Control what goes on top of your food - sauces, toppings, etc
What recommendations are made to help individuals reduce snacking, which she stated is typically a result of boredom?
Distract yourself
If all I want is "six pack abs" or to reduce abdominal fat, crunches are all I need.
False Fat around the abdominal area accumulates because of a fatty diet and insufficient aerobic activity. Crunches are anaerobic exercises which are not as effective for losing weight as walking, jogging, running, swimming, bicycling, and other aerobic activities. If you are still determined to perform abdominal crunches to tone the abdominal muscles, then be sure to include negative and diagonal sit-ups to include auxillary muscles.
Sports drinks are not as good as drinking cool water before, during, or after a workout.
False Glucose in the body needs to be replenished after an intense workout lasting an hour or more, so sports drinks may actually be better in that regard. Many people do not drink as much water as they should. Sports drinks contain salt, which increases the thirst response, and sugar/flavoring, which encourages more drinking by children and adults. Either sports drinks or water is better than soft drinks or alcoholic beverages, which are dehydrating.
Protein bars help you gain muscle mass quicker.
False Protein bars may or may not be higher in protein content than regular granola, snack, or candy bars, even though they contain approximately the same number of calories per ounce.
It is normal to get shin splints when you begin a running program.
False Some individuals will get shin splints, but it is usually caused by something that, if continued, will aggravate the problem. Shin splints can be caused by running on the balls (rather than the heels) of the feet, running uphill, having shoes without proper support, or having feet that simply are not made for running. If you get shin splints, you can put ice on the shins for 15 min, take it off for 15 min, and then reapply the ice until they feel better. You will want to stop running for a while until the inflammation decreases. Have your doctor, coach, or personal trainer examine your feet for pronation (flat feet), supination (high arches), or a combination of the two. Make sure that your shoes support the areas of your feet which may cause some of the problems. If the problem continues after modification, you may want to run in deep water, swim, bicycle, or walk.
The best time to stretch is before a workout.
False. Before stretching, the body needs to warm up. This can be done by performing light exercise until you begin to perspire. After you break a sweat, you can stretch with less discomfort. You can warm up, stretch, and then workout, or you can workout and then stretch. Experts are divided on whether stretching before or after exercising is better.
You must take your pulse while walking, jogging, or running to make sure you are not overdoing yourself.
False. These methods are advised, but they may be inaccurate. You can wear a heart rate monitor or you can simply use the "talk test." (If you can talk to an exercise buddy or to yourself while exercising without becoming out of breath, you are probably within the target heart rate range.) Make sure, however, that you are challenging yourself
The length of necessary cardiovascular exercise time on a stepping machine is less than the necessary cardiovascular exercise time on treadmills or bicycles.
False. In order to improve cardiovascular efficiency or lose weight, duration is more important than intensity. Stepping machines with resistance can cause dangerous increases in blood pressure for those who are at risk. Stepping machines are also especially hard on the knees. If you are in poor physical condition, walking or biking would be better.
According to Tufts University research, which type of restaurants were the most likely to have accurate calorie counts on their menus?
Fast food restaurants Portion size uniformity of these chain restaurants allows for accurate counts because foods come ready to be heated and served.
According to the Center for Science and Public Interest, what amount of the ingredient must be in a product for it to be considered whole grain or wheat?
No specific amount is required by law The FDA has been promising since 1993 to set a definition of how much of the ingredient must be present in the food product to be considered whole grain or wheat.
Based on the results of the Oxford study, people in which of the following groups need sports drinks?
Olympic or elite level athletes
What nutrient did nationally known nutritionists indicate that most sports drinks contain?
Sugar
According to the Center for Science in the Public Interest, consumers should read what part of the nutritional information label on food packages to ensure they are getting whole grain or wheat?
The top of the ingredient list
Why is the federal government requiring chain restaurants, convenience stores, and vending machines to post food and menu calorie counts?
To stop the obesity epidemic In an effort to reduce obesity in the U.S., the federal government is requiring menu calorie counts.
Weight lifting builds muscles by producing miniscule rips and tears in muscle tissue.
True In order to increase muscle size, some damage must occur, but it should be minimized by resting in between exercise bouts for approximately one day. You can do your upper body workout one day and the lower body workout the next day. It is normal for muscles to be sore up to 48 hours after lifting, but the soreness should diminish on its own. If the pain continues longer, your workout is too intense. You should lift less weight, reduce repetitions, or reduce the number of sets.
People who exercise burn calories, even at rest.
True. Exercising burns calories and the effects can continue for up to 2 hours after a workout, provided the workout is at least 15 to 20 min long and within the target heart rate range. This is true of aerobic and resistance exercise.
If you stop abruptly rather than cooling down after intense exercise, complications can occur.
True. If you have preexisting medical problems or are at risk for cardiovascular or other diseases, stopping abruptly can initiate cardiac arrhythmias, a diabetic reaction, an asthmatic attack, nausea, or fainting. It is best to perform light exercise or walk around until the heart rate returns to normal before stopping.
The best way to improve cardiorespiratory fitness is __________.
aerobic exercise
The beverage industry stated that the Oxford study overlooks the science proving that sports drinks provide athletes with what specific nutrients necessary for an athlete's overall health?
carbohydrate energy and hydration
Health-related components of physical fitness include __________.
cardiorespiratory endurance, strength, muscle endurance, flexibility, and body composition
The ability to sustain moderate intensity exercise for an extended period of time refers to __________.
cardiorespitory endurance
What types of foods are recommended to pair with naturally occurring sugars like fruit to stave off cravings?
fats and proteins
According to the Tufts University research, which menu items in chain sit-down restaurants had the greatest calorie count inaccuracies?
foods on the diet menu Many consumers gravitate to this part of the menu in hopes of controlling calorie consumption. This type of inaccuracy can have a high impact on those attempting to control their body weight.
The four components of an aerobic exercise program are __________.
frequency, intensity, duration and type
What type of seeds are recommended as a crunchy sweet sugar substitute that is high in protein containing essential amino acids such as Omega-3 and Omega-6 fatty acids?
hemp sees
According to the Center for Science in Public Interest, consumers cannot trust food package labels when they state whole grain or wheat are ingredients because __________.
no legal meaning for whole grain exists The FDA does not require a specific amount of whole grain or wheat to be present in a food product to qualify it as being a whole grain or wheat food. So, the product could be mainly white flour with just a small amount of whole grain or wheat added that has no nutritional value at all.
Scientists at Oxford University question the research validity of the benefits of sports drinks provided by beverage companies because the research is sponsored by __________.
sports drink companies
According to a study, what is the only product the FDA requires by law to have 100% whole wheat as part of the ingredients?
whole wheat bread The FDA requires by law that whole wheat bread must contain 100% whole wheat in the ingredients.