PHED 1164 Final Review

Greater risk for diseases has been found in Type _____ individuals.

A

Fats carry vitamins ______, ____, ___, and ____ throughout the body.

A, D, E, and K

Very low calorie diets usually reduce ______.

BMR

Six Nutrients of Food: _______, ________, _________, _________, ________, _________

Carbohydrate, Protein, Fats, Minerals, Vitamins, Water

________________ _____ _____ is a critical turning point for cancer because it is when the mass contains about 1 million cells and angiogenesis occurs.

Carcinoma in situ

Created in the body by the exposure of sunlight, Vitamin ____ fights against the development of breast, colon, and prostate cancer.

D

98-100% fat lost; 0-2% muscle lost

Diet and Exercise

A type of complex carbohydrates that is not easily digested

Fiber

75% fat lost; 25% muscle lost

Moderate fasting

50% fat lost; 50% muscle lost

Near fasting

Found in fruits and vegetables , fight cancer, protect plants from damage from sunlight, and include carotenoids and polyphenols

Phytochemicals

_______ are found in yogurt.

Probiotics

The _______ is the dietary reference intake that is estimated to supply the known nutrient needs of nearly all healthy people in the US.

RDA

_______ (sexually transmitted infections) are diseases spread through sexual contact. The best way to prevent them is abstinence or a mutually monogamous relationship.

STI's

The most dangerous fat to one's health is ________ fat.

Saturated

Set Point

The mechanism which seems to regulate how much a person weighs

Ways to change Type ___ personality include learning to treasure unplanned suprises

Type A

_______________ fats in the diet come from plant sources.

Unsaturated

The four antioxidants: __________, ___________, __________, ___________.

Vitamin A, Vitamin C, Vitamin E, Selenium

75% - 80% of total body weight, contained in almost all food, involved in rebuilding cells, and the most important nutrient.

Water

Antioxidants can help prevent _________.

cancer

The minimum number of calories needed in a day is approximately _______ for men and ______ for women.

1500; 1200

A body mass index of ______ is considered underweight

18

The American Social Health Association states that _____% of all Americans will acquire at least 1 STD in their lifetime.

50%

The recommended percentages for consumption of foods include: _____-_____% carbohydrates, LESS THAN 30% fat and approximately ____-____% protein with 25% of calories eaten at breakfast, 50% of calories eaten at lunch and 25% of calories eaten at dinner

55-60%; 12-15%

For successful weight loss, aerobic exercise should last at least ______ per session.

60

A study showed that after weight loss due to exercise, most people need to continue exercising ____________ minutes each day to maintain weight loss.

60-90

If a stressor cannot be removed, the next best coping strategy to reduce distress is to change ___________ of the stressor.

perception

Saturated fats are _______ at room temperature.

solid

The most effective exercise combination ________ is (aerobic) and weight training. ________ exercise lowers the set point for fat content while weight training raises one's basal metabolic rate (_______) to cause the body to burn more calories at rest. 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).

cardio; Aerobic; BMR

Body fat is lost fastest when using __________ and a low-fat weight loss plan.

exercise

Vitamins are classified into _______ soluble and ______ soluble vitamins

fat; water

Soluble fiber binds _______ for excretion.

fats

Compared to low-intensity exercise, __________________ exercise burns more total calories per workout.

high-intensity

Safe sun exposure involves a maximum of ____ minutes per day between the hours of 10:00 AM - 4:00 PM

20 minutes

Proteins are composed of ____ amino acids, of which ____ are essential amino acids and ____ are non-essential.

20; 9; 11

The daily recommended fiber intake for females is __ grams and for males is __ grams.

25; 38

One pound of fat represents _________ calories.

3,500

When computing the caloric content of food and the percentage of fat contained in a food, one must remember that carbohydrates contain __ calories per gram, fat contain __ calories per gram and protein contain __ calories per gram.

4; 9; 4

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%

A true of protein is used to ______ ____________ ___________ ________ __________.

build and repair body tissues

Soy products are considered healthy because they contain _________.

isoflavones

Use of a low-carbohydrate, high protein diet can promote the use of ________ _________ of the body as an energy source while limiting the intake of ___________ nutrients for the body, promote the consumption of unwanted dietary fat via the additional meat sources, loss of vitamin B, calcium, and potassium. Feelings of weakness, nausea, constipation, irritability, light-headedness, and fatigue can also occur. An increased risk for _____________ and cancer can also occur.

lean tissue; essential; osteoporosis

The best weight control program includes a _____-______ commitment to eating a balanced diet and exercising.

long-term

When stress levels reach ______, __________, and ____________ limits, diseases may develop.

mental, emotional, and physiological

Cancer is the movement of cancer cells from one part of the body to another. This is called __________.

metastasis