PHED 1164 FINAL EXAM Study Guide
Safe sun exposure involves a maximum of
20 minutes per day between the hours of 10:00 AM and 4:00 PM.
The daily recommended fiber intake for females is
25 grams
One pound of fat represents
3,500 Calories.
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%
The daily recommended fiber intake for males is
38 grams.
When computing the caloric content of food and the percentage of fat contained in food, one must remember Carbs Fat Protein
4 cal/g 9 cal/g 4 cal/g
Water is
75-80% of total body weight, contained in almost all foods, involved in rebuilding cells, and the most important nutrient.
Proteins are composed of 20 amino acids, of which
9 are essential amino acids and 11 are non-essential amino acids.
SIX nutrients of foods:
CARBOHYDRATE, PROTEIN, FATS, MINERALS, VITAMINS, WATER
a type of complex carbohydrate that is not easily digested.
Fiber
Know 3 relaxation techniques described in the text.
Which appeals to you to use
The best weight control program includes
a long-term commitment to eating a balanced diet and exercising.
The best way to prevent STI is
abstinence or a mutually monogamous relationship.
Phytochemicals
are found in fruits and vegetables, fight cancer, protect plants from damage from sunlight, and include carotenoids and polyphenols.
A true protein is used to
build and repair body tissues.
Antioxidants can help prevent
cancer
The most effective exercise combination is
cardio (aerobic) and weight training.
If a stressor cannot be removed, the next best coping strategy to reduce distress is to
change the perception of the stressor.
STI's (sexually transmitted infections) are
diseases spread through sexual contact.
Body weight is lost fastest when using
exercise and a low-fat weight loss plan.
The combination of aerobic exercise and weight training effects | __________ while increasing ______________________ 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).
fat levels; the amount of muscle tissue in the body
Vitamins are classified into
fat soluble and water soluble vitamins.
Soluble fiber binds
fats for excretion.
Some side effects of a low-carb diet include
feelings of weakness, nausea, constipation, irritability, lightheadedness, and fatigue.
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.
Carcinoma in situ is a critical turning point for cancer because it
is when the mass contains about 1 million cells and angiogenesis occurs.
Soy products are considered healthy because they contain
isoflavones.
Ways to change Type A personality include
learning to treasure unplanned surprises when stress levels reach mental, emotional and physiological limits diseases may develop.
the movement of cancer is called
metastasis.
The RDA is the dietary reference intake that is estimated to supply the known
nutrient needs of nearly all healthy people in the US.
The American Social Health Association states that 50 percent of all Americans will acquire at least
one STD in their lifetime
By using a low-carb diet you have an increased risk for __________________ diseases
osteoporosis and cancer
Unsaturated fats in the diet come from
plant sources.
Saturated fats are solid at
room temperature.
The most dangerous fat to one's health is
saturated fat.
Aerobic exercise lowers the _____________ while _________ raises one's basal metabolic rate (BMR) to cause the body to burn more calories at rest.
set point for fat content; weight training
The mechanism which seems to regulate how much a person weighs is known as a
set point.
Compared to low-intensity exercise, high-intensity exercise burns more
total calories per workout.
A Body Mass Index of 18 is considered
underweight.
Fats carry
vitamins A, D, E, and K throughout the body.
Probiotics are found in
yogurt.
The minimum number of calories needed in a day is approximately
1500 for men and 1200 for women.
What is the percentage of fat and muscle loss: Near Fasting Moderate diet Diet and Excersize
50%; 50% 75%; 25% 98-100%; 0-2%
The recommended percentages for the consumption of foods include: Carbs Fat Protein Breakfast Lunch Dinner
55-60% carbohydrates, LESS THAN 30% fat approximately 12-15% protein 25% of calories eaten at breakfast 50% of calories eaten at lunch 25% of the calories eaten at dinner
For successful weight loss, aerobic exercise should last at least
60 minutes per session.
A study showed that after weight loss due to exercise, most people need to continue exercising ________ each day to maintain the weight loss.
60-90 minutes
Very low-calorie diets usually reduce
BMR.
Greater risk for disease has been found for
Type A individuals.
The four antioxidants:
VITAMIN A, VITAMIN C, VITAMIN E, SELENIUM
Created in the body by exposure to sunlight, ________ fights against the development of breast, colon and prostate cancer.
Vitamin D
