PHE 180 FINAL STUDY GUIDE

Which of the following is an accurate description of one food serving? A. large piece of fruit B. 2 slices of bread C. 1 cup of yogurt D. 6 ounces of meat

1 cup of yogurt

What percentage of all overfatness is directly caused by glandular disorders (i.e., thyroid problems)? A. 1-2% B. 5-15% C. 20-35% D. 30-50%

1-2%

To be labeled "fat-free", a food must have less than gram(s) of fat per serving. A. ½ B. 1 C. 1 ½ D. 2

1/2

___pasta is considered one food serving. A. ½ cup uncooked B. 1 cup uncooked C. ½ cup cooked D. 1 cup cooked

1/2 cup cooked

Saturated fats should comprise no more than of your total calories. A. 5% B. 10% C. 20% D. 30%

10%

The range of fat recommended for males to be in the "good fitness health zone" is approximately: A. 5-9%. B. 10-20%. C. 21-25%. D. 25-30%

10-20%

Amenorrhea may occur among women at fat levels as high as: A. 8% B. 12% C. 16% D. 20%

16%

For most people, the target zone for fat reduction is a loss of no more than ______ pounds per week. A. 2 B. 4 C. 6 D. 8

2

The calculations used to determine the recommendations on food labels are based on people that are consuming about ____ calories per day. A. 1200 B. 1500 C. 2000 D. 2500

2000

The average intake of dietary fiber is much lower than the recommended amount of g/day. A. 15-20 B. 25-35 C. 35-45 D. 45-50

25-35

A pound of body fat contains how many calories? A. 1,500 B. 2,000 C. 2,500 D. 3,500

3,500

More than ____ of Americans are overweight. A. 25% B. 40% C. 60% D. 75%

60%

Which of the following individuals would have the HIGHEST recommended daily allowance for calcium? A. 30-year-old man B. 60-year-old woman C. 12-year-old boy D. All have the same recommendation

60-year-old woman

The accepted international standards used by the U.S. and the World Health Organization is a BMI of____for overweight and a BMI for obesity. A. >20, >25 B. >25, >30 C. >25, >28 D. >30, >35

>25, >30

All of the following are considered "fat soluble" vitamins EXCEPT: A. A B. B C. E D. K

B

Which is considered the only source of energy for the brain? A. Fat B. Carbohydrates C. Protein D. Calcium

Carbohydrates

The accepted gold standard or criterion for body composition measurements is: A. underwater weighing B. skinfold measurements. C. DXA. D. bioelectrical impedance

DXA

Which of the following is considered a "major" stressor? A) Financial problems B) Work relationships C) Time pressures D) Family disagreements

Financial problems

What is another name for an optimal amount of stress? A) Distress B) Adaptation C) Homeostasis D) Resistance

Homeostasis

The term "essential fat" means the: A. amount of dietary fat essential for a balanced diet. B. minimum amount of body fat essential for good health. C. smallest amount of body fat that can be pinched between your fingers. D. desirable amount of body fat for good performance.

Minimum amount of body fat essential for good health

Which of the following is an example of an environmental stressor? A) Drugs B) Injury C) Caffeine D) Noise

Noise

A synthetic fat that passes through the gastrointestinal system without being digested is known as: A. estra-fat. B. flu-trim. C. Benecol. D. Olestra

Olestra

Monounsaturated fats are derived primarily from which type of oil? A. Soybean B. Olive C. Sunflower D. Safflower

Olive

A minimal amount of fat, called essential fat, is necessary for: A. preventing pregnancy B. shock absorption. C. bone absorption. D. fat metabolism.

Shock absorption

The World Health Organization has equated the impact of obesity on public health to: A. smoking. B. bulimia. C. anorexia. D. osteoporosis

Smoking

Which of the following refers to a nutrient's overdose potential? A. UL B. RDA C. FDA D. EAR

UL

Which of the following nutrients does NOT provide energy? A. Protein B. Vitamins C. Carbohydrates D. Fat

Vitamins

Body circumference measures are not as useful as skinfold measures for active people who have: A. a relatively large muscle mass. B. a relatively small muscle mass. C. been pregnant. D. run marathons

a relatively large muscle mass

Obesity is: A. preventable by crash diets B. a normal part of the aging process. C. a result of eating more calories than you expend. D. caused by glandular problems.

a result of eating more calories than you expend

Which of the following is TRUE of body fat? A. Males have more fat than females. B. Abdominal body fat poses greater health risks than peripheral fat. C. Cellulite is a more dangerous form of body fat. D. Fat can be lost in specific sites using appropriate exercises.

abdominal body fat poses greater health risks than peripheral fat.

What term is used in place of "recommended daily allowance" (RDA) when sufficient data are not available to establish RDA values for a specific nutrient? A. Adequate Intake B. Dietary Reference Intake C. Estimated Average Requirement D. Tolerable Upper Intake Level

adequate intake

Which of the following are considered stressors? A) environmental B) physiological C) emotional D) all the choices are considered stressors

all the choices are considered stressors

Health risks associated with obesity include: A. diabetes B. heart disease C. hypertension D. all the choices are correct.

all the choices are correct

Stress can lead to changes in behavior such as: A) decreased immune system function. B) anxiety and muscular tension. C) altered eating and sleeping patterns. D) increased participation in relaxation techniques.

altered eating and sleeping patterns

Absence of menstruation is known as: A. bulimia. B. anorexia nervosa. C. amenorrhea. D. oligomenorrhea

amenorrhea

Excessive stress can cause which of the following? A) altered immune system B) insomnia C) increased circulation D) an altered immune system and insomnia

an altered immune system and insomnia

All of the following are symptoms of Post-Traumatic Stress Disorder EXCEPT: A) anaphylactic shock. B) flashbacks of the traumatic event. C) emotional numbing. D) increased level of arousal.

anaphylactic shock

Which of the following is NOT associated with the "female athlete triad"? A. Amenorrhea B. Eating disorders C. Osteoporosis D. Anemia

anemia

When a person focuses on the heaviness and warmth of limbs in an attempt to relax, this is known as: A) progressive relaxation. B) autogenic training. C) biofeedback. D) mental imagery.

autogenic training

Which are the MOST common symptoms of bulimia? A. Extreme thinness and overexercise B. Binging and purging C. Lack of eating and excessive exercise D. Low body fat and high-level athletic skills

binging and purging

Which stress-management technique involves monitoring of physiological processes for changes in muscle contraction, blood pressure, and brain waves? A) Progressive relaxation B) Autogenic training C) Biofeedback D) Mental imagery

biofeedback

What is your "somatotype?" A. Scale weight B. Body build C. Fitness level D. Metabolic rate

body build

Physical symptoms of stress include: A) faster heart rate B) increased muscle tension C) both faster heart rate and increased muscle tension D) neither faster heart rate nor increased muscle tension

both faster heart rate and increased muscle tension

Regular physical activity has been found to be effective at relieving stress by: A) reducing the intensity of the stress response. B) decreasing the likelihood of developing stress disorders. C) having a positive long-term effect on emotions. D) both reducing the intensity of the stress response and decreasing the likelihood of developing stress disorders

both reducing the intensity of the stress response and decreasing the likelihood of developing stress disorders.

Which of the following is MOST likely to be neglected when time is at a premium? A) Relationships with children B) Personal health C) Work D) Both relationships with children and personal health

both relationships with children and person health

According to the A, B, C's of dietary guidelines, "B" stands for: A. Be physically active every day. B. Be sensible with your portion sizes. C. Build a healthy base. D. Beverages with excessive sugar should be kept to a minimum.

build a healthy base

What device is used to measure skinfolds? A. Tape measure B. Dynamometer C. Caliper D. Scale

caliper

Stress: A) is always out of your control. B) can be pleasurable. C) causes psychological disorders but not physical ones D) is hereditary and fixed

can be pleasurable

The BEST way to control body fatness is to: A. reduce calories in the diet. B. exercise to increase caloric output. C. combine diet modification and exercise D. take appetite suppressants.

combine diet modification and exercise

Willingness to put up with adversity to keep pushing toward desired goals BEST defines: A) commitment. B) challenge. C) control. D) stress management.

commitment

Of the following types of events, which is considered the LEAST stressful? A) Negative B) Ambiguous C) Uncontrollable D) Controllable

controllable

A person's constantly changing cognitive and psychological efforts to manage stress is known as: A) cognitions. B) coping C) adjusting D) hardiness

coping

____ is often referred to as a "stress hormone". A) Corticotrophin releasing hormone B) Growth hormone C) Cortisol D) Norepinephrine

cortisol

Which of the following is MOST likely to be the cause of "creeping obesity"? A. Increased caloric intake with age. B. Increased metabolic rate with age. C. Decreased exercise with age. D. Glandular problems that develop after age 30.

decreased exercise with age

Which of the following is NOT a dimension of hardiness? A) The ability to view new responsibilities as challenges rather than stressors B) Commitment to following through with goals C) Desire to escape stress by avoiding stressful situations D) Willingness to be proactive in confronting stress

desire to escape stress by avoiding stressful situations

Cellulose is a type of: A. fat that is deposited underneath the skin. B. dietary fiber that is essential for the bulk it provides for digestion. C. dietary fiber that provides essential nutrients for the body. D. fat that increases the risk of heart disease.

dietary fiber that is essential for the bulk it provides for digestion

The excessive level of stress that compromises our function in known as: A) eustress B) distress C) stressors D) alarm

distress

The MOST frequent and important stressors affecting humans are: A) physiological B) intellectual C) environmental D) emotional

emotional

Mindfulness meditation differs from most relaxation techniques by: A) encouraging you to fully experience emotions. B) distracting attention away from distressing emotions C) focusing on ways you can control your future. D) incorporating deep breathing with stretching.

encouraging you to fully experience emotions

What does one MET represent? A. A test of fatness B. Caloric content C. A measure of muscular endurance D. Energy expended at rest.

energy expended at rest

People who have a type A personality are characterized by: A) boredom due to lack of sufficient stress. B) a lower risk for unhealthy lifestyles. C) an interest in supporting others. D) enjoyment of highly stimulating situations

enjoyment of highly stimulating situations

The nine basic amino acids that the human body cannot produce and must be obtained from food sources are known as: A. amino acids. B. cellulose. C. essential amino acids. D. animal protein.

essential amino acids.

What is the FIRST step for effective time management? A) Monitoring time use B) Establishing priorities C) Analyzing time use D) Making a schedule

establishing priorities

The positive dimension of stress is called: A) distress B) eustress C) burnout D) rustout

eustress

Obesity is best defined as: A. overfatness. B. extreme overfatness. C. overweight. D. extreme overweight

extreme overfatness

Waist-to-hip ratio (WHR) provides an estimate of: A. body fat %. B. fat distribution. C. cholesterol levels. D. skinfold measurements

fat distribution

For a healthy diet, an individual should reduce: A. dietary fiber intake. B. fat intake to no more than 30% of total calories. C. complex carbohydrate consumption. D. unsaturated fats to less than one third of total fat.

fat intake to no more than 30% of total calories

Which of the following statements is TRUE regarding fiber intake among Americans? A. Many Americans are eating appropriate servings of fiber. B. Many Americans are unaware of the importance of fiber in their diet. C. Few Americans are eating appropriate servings of fiber. D. Americans are eating much more fiber than is necessary for health.

few American's are eating appropriate servings of fiber.

Ambiguous stressors are more problematic because: A) fewer clear-cut solutions exist. B) too many people want to get involved. C) the individual never knows what to expect. D) the cause of stress is too easily identifiable

fewer clear-cut solutions exist.

Which of the following statements BEST describes "the quick fix" for stress management? A) Monitoring physiological processes of the body B) Concentrating on the heaviness of limbs C) Alternating muscle tension with relaxation D) Finding a quiet place to sit and control breathing for 5-10 minutes

finding a quiet place to sit and control breathing for 5-10 minutes

Being is more important than in making decisions about health and wellness. A. fit, fat B. overweight, overfat C. fat, fit D. overfat, overweight

fit, fat

Which of the following strategies is MOST likely to help someone with insomnia sleep better? A) Smoke a cigarette prior to going to bed. B) Do a vigorous workout prior to going to bed. C) Eat a large meal prior to going to bed. D) Go to bed and get up at the same time each day.

go to bed and get up at the same time each day

Which of the following is an example of an emotion-focused coping strategy? A) Going to a fitness center regularly B) Refusing to think about the stressful situation C) Changing negative thoughts D) Getting advice from your friends

going to a fitness center regularly

Muscle is a better conductor and has less resistance to current because it has than fat. A. less water content B. greater water content C. more elasticity D. less elasticity

greater water content

Certain characteristics that have been found to influence a person's reaction to stressful situations is collectively referred to as: A) control. B) appraisal. C) commitment. D) hardiness

hardiness

The body mass index (BMI) is based on which two variables? A. Sum of skinfolds and body density B. Height and weight C. Elbow breadth and height D. Sum of skinfolds and waist-to-hip ratio

height and weight

People vary in body weight from day to day and even hour to hour based solely on their level of: A. hydration. B. body fat. C. body composition. D. fitness.

hydration

In addition to helping you function more effectively in your everyday life, a good night's sleep may: A) reduce your appetite. B) increase your lifespan. C) increase your metabolism. D) reduce your resting heart rate.

increase your lifespan.

During the last 10 years, annual working hours in the U.S. have: A) decreased. B) increased. C) remained the same. D) fluctuated up and down.

increased

Which is TRUE of a person's basal metabolic rate (BMR)? A. BMR increases with age. B. Increases in muscle mass cause an increase in BMR. C. A low BMR is an advantage for long-term weight control. D. BMR is hereditarily determined

increases in muscle mass cause an increase in BMR.

Jacobson's Progressive Relaxation Method does NOT involve: A) contracting then releasing the muscles. B) placing an emphasis first on feeling the tension, then letting it go. C) relaxing the large muscles first, then moving to the small. D) increasing the intensity of muscle contractions as the exercises progress.

increasing the intensity of muscle contractions as the exercises progress.

"Recreation" is different from "leisure" because it: A) is done for a specific purpose. B) contributes to wellness. C) is the same as free time. D) is the same as committed time.

is done for a specific purpose

Simple sugars typically have a high GI value, which means they: A. have a shorter transit time in the digestive tract. B. have a longer transit time in the digestive tract. C. lead to gradual increases in blood sugar levels. D. lead to rapid increases in blood sugar levels.

lead to rapid increases in blood sugar levels

Individuals with more than healthy fat levels but who are not considered obese have body fat levels in the zone. A. borderline B. healthy C. marginal D. unhealthy

marginal

The term Tolerable Upper Intake Level is used to describe the amount of a nutrient required to meet the: A. needs of at least 50% of the people in a specific age/gender group. B. minimum needs of nearly all people to reduce risks of health disparities for most people. C. maximum level that will not pose a risk of adverse health effects for most people. D. daily calorie needs of at least 75% of the people in a specific age/gender group to maintain a healthy weight.

maximum level that will not pose a risk of adverse health effects for most people.

Traffic hassles are considered __ stressors. A) major B) minor C) insignificant D) positive

minor

The most recent statistics indicate a trend toward increased work time because: A) more people now hold second jobs than in the past. B) some jobs of modern society have decreased time demands. C) worker productivity has decreased D) salaries are decreasing.

more people now hold second jobs than in the past.

College students today have additional pressures than they did in the past because A) college tuition has been raised significantly. B) student loans are more difficult to ascertain. C) more students now work to support their studies. D) parents are becoming less involved in their children's education.

more students now work to support their studies

What is the BEST example of a complex carbohydrate? A. Hot dog B. Pasta C. Cheese D. Soda

pasta

Although vegetable intake is above the recommended amount of three servings per day, nearly half of it is from: A. potatoes. B. lettuce. C. cucumbers. D. celery.

potatoes

The first step in managing stress is to: A) make a list of all the potential ways to cope with the stress. B) recognize the causes and be aware of the symptoms. C) ask a friend or family member for help. D) see a doctor to determine if it has affected your blood pressure.

recognize the causes and be aware of the symptoms.

Both the USDA and IOM guidelines for nutrient intakes are associated with: A. reduced risk of high cholesterol. B. increased risk of high blood pressure. C. increased likelihood of fitness. D. reduced risk for chronic disease.

reduced risk for chronic disease

Research supports the hypothesis that chronic exercise____ physiological reactivity to nonexercise stressors; however, more studies are necessary. A) reduces B) intensifies C) has no effect on D) guards

reduces

An individual with high levels of stress with positive health outcomes is said to be: A) resilient. B) salient. C) non-responsive. D) predisposed.

resilient

Which of the following is considered an appraisal-focused strategy for stress management? A) Being assertive B) Seeking social support C) Seeking knowledge D) Escaping

seeking knowledge

Complex carbohydrates: A. are high in calories and lead to weight gain. B. should comprise the bulk of your diet. C. in excess can lead to conditions such as diabetes. D. promote cholesterol formation.

should comprise the bulk of your diet

Most national fitness tests include either a __or the __ as an indicator of body composition. A. skinfold test, circumferences B. skinfold test, DXA C. underwater weighing, BMI D. skinfold test, BMI

skinfold test, BMI

Another name for complex carbohydrates is: A. sugars. B. cellulose. C. starches. D. fiber.

starches

The non-specific response of the body to any demands placed upon it is: A) stressor B) stress C) distress D) eustress

stress

Obesity has been elevated from a secondary to a primary risk factor for heart disease because of its: A. affect on activity levels. B. increase in prevalence. C. strong relationship tobacco use. D. strong relationship to heart disease.

strong relationship to heart disease

Which body system is first activated during the "fight-or-flight" response? A) cardiovascular system B) sympathetic nervous system C) digestive system D) parasympathetic nervous system

sympathetic nervous system

) The body's physiological response consists of first a(n) response and second a(n)______response. A) parasympathetic, endocrine B) parasympathetic, sympathetic C) sympathetic, endocrine D) endocrine, sympathetic

sympathetic, endocrine

Compared to the 1960's, _____ married women with children work full time today. A) significantly fewer B) two times more C) the same number of D) three times more

three times more

A good definition of "leisure time" is: A) time that is used for fitness development. B) wasted time. C) time that is free from demands. D) time that is spent resting

time that is free from demands

When hydrogen is added to liquid oil to make fats that are more solid, what is the resulting fat? A. Saturated B. Polyunsaturated C. Monounsaturated D. Trans fatty acids

trans fatty acids

Fats that are liquid at room temperature are known as: A. trans fatty acids B. glycogen. C. unsaturated. D. saturated.

unsaturated

Which measure provides the BEST information about heart disease risk? A. Body weight B. Height C. Waist-to-hip ratio D. Tricep circumference

waist-to-hip ratio