PHED 1164 FINAL EXAM Study Guide
Proteins are composed of ____ amino acids, of which ____ are essential amino acids and ____ are a non-essential amino acids.
20; 9; 11
The daily recommended fiber intake for females is ____ grams and for males ____ grams.
25; 38
SIX nutrients of foods:
CARBOHYDRATE, PROTEIN, FATS, MINERALS, VITAMINS, WATER
What fights against the development of breast, colon, and prostate cancer?
Created in the body by exposure to sunlight, Vitamin D
______ carry vitamins A, D, E, and K throughout the body.
Fats
Feelings of________________________________ can also occur.
Feelings of weakness, nausea, constipation, irritability, lightheadedness, and fatigue
What is found in yogurt?
Probiotics
Saturated fats are _______ at room temperature.
Solid
The best weight control program includes...
a long-term commitment to eating a balanced diet and exercising.
Vitamin A, C, E, and selenium are...
antioxidants
weight training raises _____ to cause the body to burn more calories at rest.
basal metabolic rate (BMR)
When computing the caloric content of food and the percentage of fat contained in a food, one must remember that carbohydrates, fat, and protein contain
carbohydrates contain 4 calories per gram, fat contain 9 calories per gram and protein contain 4 calories per gram.
People who have Type A personalities have a greater risk for...
disease
When stress levels reach mental, emotional, and physiological limits...
diseases may develop.
This combination effects...
fat levels while increasing the amount of muscle tissue in the body to burn more total calories and to raise BMR for a longer period of time than by aerobic exercise alone (i.e. 48 hours vs. 90 minutes).
Vitamins are classified into...
fat soluble and water soluble vitamins.
What do antioxidants do?
help prevent cancer
Compared to low-intensity exercise, ________________ exercise burns more total calories per workout.
high-intensity
what is Carcinoma in situ?
it is when the mass contains about 1 million cells and angiogenesis occurs.
Ways to change Type A personality include...
learning to treasure unplanned surprises
Fiber is a type of complex carbohydrate that is...
not easily digested.
An increased risk for ___________ and ____________ can also occur.
osteoporosis and cancer
Unsaturated fats in the diet come from
plant sources
The mechanism which seems to regulate how much a person weighs is known as __________
set point
What binds fats for excretion?
soluble fibers
What products have isoflavones?
soy products (this makes them healthier)
cardio (aerobic) and weight training is considered to be...
the best combination for exercise
metastasis
the movement of cancer cells from one part of the body to another
Use of a low-carbohydrate, high protein diet can promote...
the use of lean tissue of the body as an energy source while limiting the intake of essential nutrients for the body, promote the consumption of unwanted dietary fat via the additional meat sources, loss of vitamin B, calcium, and potassium.
How can you lower the set point for fat content?
through aerobic exercise
A BMI of 18 is considered...
underweight
Body weight is lost fastest when...
using exercise and a low-fat weight loss plan.
Name 4 things about Phytochemicals
Phytochemicals: are found in fruits and vegetables, fight cancer, protect plants from damage from sunlight, and include carotenoids and polyphenols.
T or F? The fat content percentage for a food that contains: 10 g carb; 4 g fat; 6 g protein with a total caloric content of 100 calories is 36%
True
T or F? protein is used to build and repair body tissues.
True
Name 4 things about water:
Water is: 75-80% of total body weight, contained in almost all foods, involved in rebuilding cells, and the most important nutrient.
The minimum number of calories needed in a day is approximately ______ for men and ______ for women.
1500; 1200
For successful weight loss, aerobic exercise should last at least _____ minutes per session.
60
A study showed that after weight loss due to exercise, most people need to continue exercising _______ minutes each day to maintain the weight loss.
60-90
The most dangerous fat to one's health is..
saturated fat.
The RDA is...
the dietary reference intake that is estimated to supply the known nutrient needs of nearly all healthy people in the US.
If a stressor cannot be removed, the next best coping strategy is...
to change the perception of the stressor.
The following include a list of percentages of fat and muscle lost from participation in each of the following diet approaches...
-Near fasting: 50% fat lost; 50% muscle lost o Moderate diet: 75% fat lost; 25% muscle lost o Diet and exercise 98-100% fat lost; 0-2 % muscle lost
3,500 calories is equal to...
1 pound of fat
The American Social Health Association states that _____ percent of all Americans will acquire at least one ______ in their lifetime
50; STD
The recommended percentages for consumption of foods include:______ carbohydrates, LESS THAN ____ fat and approximately_________ protein with _______ of calories eaten at breakfast,________ of calories eaten at lunch and ______- of calories eaten at dinner
55-60%, 30%, 12-15%, 25%, 50%, 25%
Very low calorie diets usually reduce..
BMR
Know 3 relaxation techniques described in the text. Which appeals to you to use
Lmao ok
Safe sun exposure involves a maximum of...
20 minutes per day between the hours of 10:00 AM and 4:00 PM.
STI's (sexually transmitted infections) are diseases spread through sexual contact. The best way to prevent them is...
abstinence or a mutually monogamous relationship.