Life long fitness

Only BMI readings that are too high (>30) are a problem; BMI can never be too low. Select one: True False

False

The major disadvantage of the Borg Rating of Perception of Exertion scale (RPE) is that you have to stop the activity in order to measure it. Select one: True False

False

Diabetes develops because the cells in your body are unable to use insulin properly and send a signal to the pancreas to produce more insulin, and so it pumps out more and eventually the pancreas looses the ability to produce enough insulin. Select one: True False

True

In addition to DNA, infants inherit epigenetic tags from their parents. Select one: True False

True

One of the contributing factors in the obesity epidemic in America is that there has been an increase in the sedentary lifestyles of our nation. Select one: True False

True

Poor diet and physical inactivity has been associated with chronic diseases, include cardiovascular disease, type 2 diabetes, hypertension, osteoporosis, and certain cancers. Select one: True False

True

At the top of the Nutrition Facts label, you'll find Select one: a. the number of grams of sugar b. the size of one serving c. the "sell by" date d. the number of grams of protein

b. the size of one serving

Which of the following activities has the CDC identified as having an absolute intensity that is moderate? ( i.e. which is a moderate intensity activity?) Select one: a. jumping rope b. walking c. running d. swimming

b. walking

Match the name of each exercise intensity measure with the appropriate description. Intensity: Absolute Intensity Target Heart Rate Borg Rating of Perceived Exertion(RPE) Talk Test Description -Rate how hard you feel your body is working, on scale of 1-20? -A measure of how much energy is used by the body per minute of activity. - Can you sing or talk easily or only in short bursts - For a vigorous activity this would be 70%-85% of maximum heart rate.

Absolute Intensity - A measure of how much energy is used by the body per minute of activity. Target Heart Rate - For a vigorous activity this would be 70% - 85% of maximum heart rate. Borg Rating of Perceived Exertion (RPE) - Rate how hard you feel your body is working, on a scale of 1-20? Talk Test - Can you sing or talk easily or only in short bursts?

Match the type of food with the recommended serving size offered by the information from Bon Appetite and myplate.gov Food: - Fruits and vagetables - Fats - proteins - Whole grains Servings: - At least 4 cups per day - up to 4 ounces per day - ½ to 1 cup per day - very little to provide flavor and satiety, Proteins

Fruits and vegetables: at least 4 cups per day fats: very little to provide flavor and satiety Proteins: up to 4 ounces per day whole grains: ½ to 1 cup per day

Match the type of food and the nutrients it is best known for, according to the information provided by Bon Appetite and myplate.gov Food: -Proteins -whole grains -Fruits and vegetables -Fats Nutrients: -Best source of fiber -essential building and repairing muscle -allows absorption of vitamins A, D, E, and K -Essential for building and repairing muscle

Proteins: essential for building and repairing muscle Whole grains: best source of fiber Fruits and vegetables: best source of vitamins and antioxidants Fats: allows absorption of vitamins A, D, E, and K

Match the type of food and the fat it is best known for Food: -Salmon, herring, sardines -Milk, cheese, and meat -Olive oil -Chips and crackers Fats: -unsaturated fat -trans fats -Omega-3 fatty acids -Saturated fat

Salmon, herring, sardines: Omega-3 fatty acids milk, cheese, and meat: Saturated fat Olive oil: unsaturated fat chips and crackers: trans fats

According to the President's Council on Physical Fitness, working out above your target heart rate will mean your workout is anaerobic and burns less body fat than if you exercised in your target heart range. Select one: True False

True

According to the President's Council on Physical fitness, every-other-day workouts are best because (1) this schedule allows the body to rest, (2) this schedule allows heart function to improve, (3) this schedule is associated with fewer injuries, and (4) this schedule allows people to lose weight. Select one: True False

True

Match the type of physical activity with the associated health benefit. a) lower BMI (i.e. less than 30) b) more Aerobic fitness c) more abdominal muscular strength d) more leg (i.e. hamstring) flexibility I- Lower Risk of coronary heart disease II- Increased the ability of the pelvis to tilt III- lower risk of back injury VI- less obesity

a) VI b) I c)III d)II

Which of the following statements about physical activity is true a. Physically active adults have lower risk of depression and cognitive decline. b. Physically active adults have lower risk of osteoarthritis. c. Physically active adults have a slightly higher risk of heart attach. d. Physically active adults have less anxiety than inactive adults.

a. Physically active adults have lower risk of depression and cognitive decline.

Inheritance through DNA provides a species with ________ while epigenetic information provides the species __________. Select one: a. Stability and slow change over many generations ; quick adaptation to the environment b. Biological functions ; relationship behaviors c. prenatal development information ; later life development d. Basic body shape; individual differences

a. Stability and slow change over many generations ; quick adaptation to the environment

The information from Bon Appetite and myplate.gov recommends that a healthy meal would Select one: a. fill half the plate with fruits or non-starchy vegetables b. Lean protein should not exceed one-eighth of the space on the plate c. Divide the plate in thirds filled with vegetables, starches, and meats d. Fill one half the plate with vegetables, and the other half with meat

a. fill half the plate with fruits or non-starchy vegetables

Body mass index, as a method for assessing body weight status, is most likely to yield misleading results for people who Select one: a. participate in heavy resistance exercise b. have a tendency to store fat in an android pattern c. are on a diet d. have a genetic predisposition for obesity

a. participate in heavy resistance exercise

This type of fat is liquid at room temperature Select one: a. unsaturated fat b. trans fat c. saturated fat d. hydrogenated fat

a. unsaturated fat

The President's Council on Physical Fitness recommends that health, young, active adults should ________. Select one: a. using a training intensity of 75% - 90% of their maximal heart rate b. exercise so that heart rate exceeds 200 bpm. c. avoid Borg RPE ratings above 10 d. exercise at a vigorous intensity

a. using a training intensity of 75% - 90% of their maximal heart rate

2008 Physical Activity Guidelines for Americans recommends Select one: a. Women in the last trimester of pregnancy should remain inactive. b.Adults should do at least 150 minutes of moderate-intensity, or 75 minutes of vigorous-intensity aerobic activity each week c.Adults should do at least 20 minutes of vigorous-intensity aerobic activity each week d. Adults who do strength training at least 75 minutes per week do not need aerobic activities

b. Adults should do at least 150 minutes of moderate-intensity, or 75 minutes of vigorous-intensity aerobic activity each week

What does the "FITT" principle stand for? Select one: a. Frequency, Intensity, Time, Tempo b. Frequency, Intensity, Time, Type c. Finding exercises that will keep you fit and healthy d. Fitness, Intervals, Total, Tracking

b. Frequency, Intensity, Time, Type

According to Michael Pollan (see the youtube lecture), the "low fat" campaign from the late 1970's demonized fat and resulted in __________. Select one: a. an improvement in the heart disease rates of Americans. b. making Americans fatter c. an improvement in the rates of Type 2 Diabetes in America. d. no effect on the health or weight of Americans.

b. Making Americans fatter

According to the Dietary Guidelines, most Americans are already currently consuming enough Select one: a. Fruits & Vegetables b. Proteins c. Fat-free or low-fat milk d. Whole grains

b. Proteins

In the United States in 2012, the Centers for Disease Control (CDC) reported that _______ of adolescents (aged 12-19 years old) were obese (BMI > 30). Select one: a. over 35% b. about 20% c. close to 75% d. about 2%

b. about 20%

Two eating patterns that are endorsed in the Dietary Guidelines are (1) the USDA Food Guide food pyramid and (2) the DASH (Dietary Approaches to Stop Hypertension) Eating Plan. Both of these eating plans Select one: a. are vegetarian diets b. are balanced diet c. are low-fat diets d. are weight-loss diets

b. are balanced diet

According to Michael Pollan (see the youtube lecture), we should only eat __________. Select one: a. foods that don't rot b. at the table with other people c. foods with more than 5 ingredients on the label d. foods that your grandmother would not recognize

b. at the table with other people

According to Michael Pollan (see the youtube lecture), the "Western Diet" has very high rates of _________associated with it. Select one: a. skin cancer b. exercise c. type II diabetes d. whole grains

c. type II diabetes

The Executive Summary in the Dietary Guidelines notes that the nutrition recommendations should be modified for people within some specific groups. One of the groups is "Women of childbearing age who may become pregnant." What are the Dietary Guidelines modifications for women who may become pregnant? Select one: a. Eat more foods that are high in saturated fats b. Eat more proteins and fewer fruits c. Eat more foods that are rich in iron and foods rich in folate or folic acid d. Limit consumption of fruits and vegetablesb. Proteins Correct

c. Eat more foods that are rich in iron and foods rich in folate or folic acid

What is insulin? a. Insulin is a nutrient found in many foods, especially sugary foods. b. Insulin is a type of "unhealthy" fat, found especially in crispy baked goods. c. Insulin is a hormone that helps the body move sugar out of the blood and into the cells. d. Insulin is a type of protein that is present in heart muscle.

c. Insulin is a hormone that helps the body move sugar out of the blood and into the cells. Correct

Which of the following statements about "Junk Food" is FALSE? Select one: a. Junk foods are usually high in calories b. Junk foods usually have few vitamins and minerals. c. Junk foods are usually high in fiber d. Junk foods are usually highly processed.

c. Junk foods are usually high in fiber

Which of the following components is not included in the description of Metabolic Syndrome? Select one: a. high blood pressure b.impaired glucose tolerance c. Low triglyceride levels d.large waistline

c. Low triglyceride levels

What is meant when the text says "Three generations at once are exposed to the same environmental conditions"? Select one: a. The mother the father and the baby, if they live together, are expose to the same environment b. Environmental toxins take a long time to break down c. The pregnant woman, her developing daughter, and her daughter's ovaries and egg are expose to the same environment. d. Environmental conditions can affect an individual as he or she ages from infancy, to adolescence, and finally to adulthood

c. The pregnant woman, her developing daughter, and her daughter's ovaries and egg are expose to the same environment.

Which of the following statements about whole grains is true? Select one: a. Whole grains a darker in color than refined grains b. Whole grains must make up 80% of any food product labeled as "containing whole grain" c. Whole grains contain the bran, the germ, and the endosperm of the grain seed d. Whole grain flour has more calories than the same amount of a refined-grain flour

c. Whole grains contain the bran, the germ, and the endosperm of the grain seed

On food labels, ingredients in processed food are listed Select One: a. from most caloric to least caloric b. from most nutritious to least nutritious c. from largest to smallest amount d. alphabetically

c. from largest to smallest

The reading this week recommended that a healthy diet should contain how much saturated fat? Select one: a. about 20% b. about 25% c. less than 10% d. there is no limit

c. less than 10%

The primary risk factor for type 2 diabetes is _____. Select one: a. exposure to environmental toxins b. family hisotry c. obesity d. viral infaction

c. obesity

What is the principle goal of aerobic exercise? Select one: a. increase the endurance of muscles b. to foster flexibility and improve posture c. to improve the fitness and efficiency of the heart and respiratory system d. to maintain healthy body composition, e.g. reduce fat, increase lean body mass

c. to improve the fitness and efficiency of the heart and respiratory system

The main causes of childhood obesity are: Select one: a. Methylization of the epigenome b. Having a father who was malnourished during adolescence c. unhealthy diet and lack of physical activity d. Exposure to the Agouti gene

c. unhealthy diet and lack of physical activity

A high correlation exists between a person's perceived exertion rate (RPE) and his or her actual heart rate during physical activity. If you saw that a person's heart rate was 140 beats per minute, you would expect his or her rating of exertion to be _______. Select one: a. VO2 b. light c. 75% - 90% d. 14

d. 14

If a man is 20 years old, his maximum heart rate would be approximately _________ . Select one: a. 170 b. 15 c. 20 d. 200

d. 200

Which of the exercise intensity scales is recommended for people who take medications which affect their heart rate? Select one: a. Target Heart Rate scale b. Maximum heart rate c. Absolute Intensity of Exercise scale d. Borg's Ratings of Perceived Exertion (RPE)

d. Borg's Ratings of Perceived Exertion (RPE)

This type of food helps to build and maintain strong bones a. Fruits b. Whole grains c. Fats d. Dairy products

d. Dairy products

The consumption of milk products is especially important for Select one: a. Increasing hypertension b. Reducing the risk of heart attacks c. Reducing the risk of stroke d. Increasing bone density

d. Increasing bone density

TABLE 3. In the Dietary Guidelines shows the estimated calorie requirements for people of different ages. The trends in the data recommend that: Select one: a. On average, males and females should consume the same number of calories each day b. The number of recommended calories is not affected by activity level c. The number of recommended calories increases with age throughout the lifespan d. The largest calorie intake is recommended for active adolescents

d. The largest calorie intake is recommended for active adolescents

Nutrient dense foods are Select one: a. High in calories, but low in trans fats and sugars b. foods that feel heavy, like meat and potatoes c. foods that have been processed to concentrate flavors d. foods that provide vitamins and minerals and relatively few calories

d. foods that provide vitamins and minerals and relatively few calories

Major research studies on the health benefits of physical activity demonstrate Select one: a. only aerobic (endurance) physical activity has health beneficial. Muscle-strengthening activities are benign at best and harmful at worst. b. health benefits of physical activity have not been found for people with disabilities c. in order to see health benefits, people must exceed a minimum of 150 minutes a week of moderate-intensity physical activity d. for most health outcomes, additional benefits occur as the amount of physical activity increases, so the more you do the more you benefit.

d. for most health outcomes, additional benefits occur as the amount of physical activity increases, so the more you do the more you benefit.

Physical Activity Guidelines for Americans makes a distinction between Baseline Physical Activity and Health Enhancing Physical activity. According to the report, Health Enhancing Physical Activities are Select one: a.the activities that help build a culture where physical activity, in general, is the social norm. b. the activities that give people a chance to have fun, be with friends and family, and enjoy the outdoors. c. the activities that have beneficial therapeutic effects and are commonly recommended as part of the treatment for medical conditions. d. the activities, above and beyond the activities of daily living, that have health benefits.

d. the activities, above and beyond the activities of daily living, that have health benefits.

This type of fat can lower your cholesterol, Select one: a. saturated fat b. hydrogenated fat c. trans fat d. unsaturated fat

d. unsaturated fat