Chapter 5,6,7 Study Guide

Which of the following is NOT a macronutrient? A. protein B. fat C. water D. vitamins

All of the following are functions of water, EXCEPT A. helping to regulate body temperature. B. lubricating our moving parts. C. absorbing and transporting nutrients. D. providing energy for the nervous system.

Mary burns 2,000 calories a day; she requires approximately ________ cups of water daily. A. 2 to 4 B. 6 to 8 C. 8 to 12 D. 14 to 16

The main provider of energy for the brain and nervous system is A. glucose. B. lactose. C. galactose. D. sucrose.

Which of the following statements is true about fiber? A. Fiber is best obtained through pills and other fiber supplements. B. Increases in daily fiber intake should be gradual. C. Consuming excessive fiber can increase vitamin absorption. D. The typical American diet provides about 25g of fiber a day.

The main purpose of proteins is to A. protect body organs and membranes. B. help regulate body temperature. C. build and maintain body tissue. D. provide energy for the brain.

When Kristi, a vegetarian, combines foods such as beans and rice to consume the right amino acids, she is practicing A. protein matching. B. mutual supplementation. C. enzyme reduction. D. weight management.

The acceptable macronutrient distribution range (AMDR) for protein is ________ percent of daily energy intake. A. 1-10 B. 10-35 C. 45-60 D. 70-80

Of the following individuals, who needs the least protein? A. Derek, a 300-pound manager B. Christian, a 60-pound seven-year-old C. Michelle, a 140-pound mother-to-be D. Scott, a 175-pound farmer

Which of the following statements is true about fats in food? A. Fats are a primary source of quick energy. B. Fats affect the texture and taste, but not the smell, of foods. C. Fats depress appetite. D. Fats are the principal form of stored energy in the body.

Which of the following food products is highest in unsaturated fats? A. vegetable oils B. palm oils C. poultry D. whole milk

The fatty acids now considered most hazardous to health are the A. polyunsaturated fatty acids. B. monounsaturated fatty acids. C. high density lipoprotein acids. D. trans fatty acids.

Most adults need only ________ percent of their daily calorie intake in the form of fat. A. 10 B. 15 C. 20 D. 25

Your body needs ________ essential minerals. A. 5 B. 10 C. 15 D. 20

Which of the following statements about vitamins and minerals is FALSE? A. Consuming excessive amounts of vitamins or minerals can lead to toxicity. B. Two types of vitamins exist—fat-soluble and water-soluble. C.Minerals are organic substances; vitamins are inorganic. D. Vitamins and minerals are both micronutrients.

Your body needs at least ________ specific vitamins. A. 5 B. 7 C. 9 D. 11

Oxygen in the body is metabolized to produce unstable molecules called ________, which can damage cell structures and DNA. A. antioxidants B. phytochemicals C. free radicals D. phytoesterols

Which of the following is true of phytochemicals? A. Nutritionists say most people should take them as supplements. B. Research suggests they have many health benefits. C. Only a limited number of foods contain them. D. They are common biochemicals altered by radiation.

Which of the following can neutralize the effects of free radicals before they cause much damage? A. phytoestrogens B. antioxidants C. phytotesterones D. phytonutrients

MyPlate replaced the food pyramid previously promoted by the USDA because the food pyramid A. overemphasized protein consumption. B. was overly complicated and sometimes implied misleading information. C. did not include antioxidants in its recommended food groups. D. did not include fruit in its recommended food groups.

The FDA permits the use of the term light on food packaging if the product has A. no trans fats. B. one-third fewer calories or half the fat of the regular product. C. fewer calories than similar products. D. at least 25 percent less fat than the regular product.

Which of the following is NOT included in the Institute of Medicine's recommended standard for front-of-package labels? A. information about saturated and trans fats B. information about sodium and added sugars C. checkmarks to indicate when ingredients are within healthy ranges D. the Institute of Medicine approval stamp

Which of the following statements about sodium intake is true? A. Most people should not try to reduce their sodium intake. B. Most of the sodium in our diets comes from sources other than salt. C. The maximum recommended sodium intake for adults is 100 milligrams per day. D. Most Americans consume approximately seven times the recommended sodium intake.

Which of the following statements is true regarding food allergies? A. Most food reactions are caused by food allergies. B. Shellfish and fruits are not common allergenic foods. C. Food allergies affect adults more than children. D. Food allergies cause life-threatening reactions in many people.

Which of the following is NOT one of the eight foods most responsible for food allergies? A. peanuts B.wheat C. chocolate D. eggs

An immune reaction to the protein gluten is the cause of A. celiac disease. B.diabetes. C. osteoporosis. D. cardiovascular disease.

Which of the following statements is true of energy drinks? A. They will soon be banned by the FDA. B. Long-term studies on their side effects indicate they are not a health risk. C. Experts feel their potential benefits outweigh their risks. D. They could be harmful if consumed in excess or at the wrong time.

Which of the following statements is TRUE of organic foods? A. Research has confirmed their health advantages. B. They pose a somewhat higher risk of causing food-borne illness. C. They degrade soil and water and endanger the health of farm workers. D. There are no current federal guidelines under which to certify them

Which of the following is a fruit or vegetable that carries little pesticide residue? A. celery B. apples C. bananas D. potatoes

Approximately how many Americans die every year from foodborne illness? A. 1,000 B. 3,000 C. 8,000 D. 15,000

Which of the following statements about E. coli is true? A. Some infections can be fatal to humans. B. It occurs naturally in food crops. C. Most people can ingest it without harm. D. It dies quickly outside of its host.

The most common symptoms of food poisoning are A. heart arrhythmias. B. arthritis and kidney failure. C. nausea, vomiting, and mild fever. D. frequent urination and bloody diarrhea.

Which of the following common practices creates the greatest risk of transmitting foodborne illnesses? A. placing cold foods in a refrigerator immediately after grocery shopping B. defrosting meat and poultry at room temperature C. holding cooked foods at 150 F before serving D. washing raw produce

The ability to perform daily living activities with vigor is known as A. exercise. B. skill-related fitness. C. health-related fitness. D. physical fitness.

Which of the following components of fitness is most associated with speed? A. skill-related fitness B. exercise C. health-related fitness D. physical activity-related fitness

All of the following are associated with physical activity EXCEPT A. reducing the pain and swelling of arthritis. B. increasing depth of breathing. C. decreasing output of hormones. D. increasing bone density.

Which of the following statements about physical activity is FALSE? A. Physical activity often improves the quality of sleep. B. Short-term exercise has been shown to significantly improve cognitive functioning. C. Physical activity decreases the risk of depression and anxiety. D. Stress tension declines significantly with physical activity.

Which of the following is an example of a vigorous-intensity exercise? A. canoeing B. walking the dog C. jogging D. golfing with no cart

The American College of Sports Medicine's recommendations for physical activity include a minimum of A. 100 minutes of moderate-intensity exercise a week. B. 75 minutes of moderate-intensity exercise a week. C. 100 minutes of vigorous-intensity exercise a week. D. 75 minutes of vigorous-intensity exercise a week.

Holly is preparing a workout plan and wants to include her target heart rate. Holly is 30 years old and wants to work out at 70 percent intensity. What is her target heart rate according to the maximum heart rate formula A. 154. B. 133. C. 163. D. 184.

The four components of cardiorespiratory training do NOT include A. type. B. frequency. C. time. D. weight.

Which of the following statements about the frequency of cardiorespiratory training is FALSE? A. The ideal frequency for training is three times per week. B. In general, it is necessary to exercise at least five times a week to obtain adaptation changes in the cardiorespiratory system. C. To control weight, strong consideration should be given to exercising five or six times per week. D. By following the recommended frequency for cardiovascular exercise, your resting heart rate and blood pressure will decrease.

The American College of Sports Medicine recommends that people exercise at a THR between ________ percent and ________ percent of their maximum heart rate. A. 10; 20 B. 20; 45 C. 40; 55 D. 55; 80

Mandy, age 25, wants to lose some weight she gained over the holiday season. Mandy's resting heart rate is 75 and her target heart rate objective is 75 percent. Using the maximum heart rate formula, what is Mandy's target heart rate for exercise? A. 105 B. 146 C. 190 D. 200

Emma, a 27-year-old female, begins a cardiovascular training program. To achieve the maximum benefits from exercise, how often will she need increase the intensity and duration of her workout? A. once a week B. once a month C. once every two weeks D. once every three weeks

Resistance training lends itself to all of the following health benefits EXCEPT A. preventing osteoporosis. B. improving quality of life. C. reducing obesity. D. preventing cancer.

Pilates, one of the most popular training exercises taught in health clubs today, is most strongly associated with which type of exercise training? A. core-strength B. strength-endurance C. muscle power D. flexibility

Which of the following statements about flexibility and flexibility training is FALSE? A. Flexibility declines steadily once a person reaches adulthood. B. Flexibility is highest in the teenage years. C. Stretching programs can reduce the flexibility loss associated with aging. D. Aging is accompanied by a shortening of tendons and increased rigidity in muscles and joints, thus reducing flexibility.

Individuals with a(n) ________ body type gain muscle more easily than individuals with other body types. A. somatotype B. mesomorphic C. endomorphic D. ectomorphic

Stretching is very important in preventing injuries, reducing muscle tension, and promoting flexibility. Which of the following is NOT one of the popular stretching techniques for exercise? A. ballistic B. proprioceptive neuromuscular facilitation (PNF) C. static D. duration

What type of stretching is most recommended for general fitness purposes? A. ballistic B.proprioceptive neuromuscular facilitation C. static D. dynamic

Olympic and elite athletes often practice ________ stretching, which is not recommended for most people because it makes an individual vulnerable to muscle pulls and tears. A. ballistic B. proprioceptive neuromuscular facilitation C. static D. dynamic

Which of the following statements regarding flexibility programs is FALSE? A. To maintain flexibility, stretching a minimum of two or three times a week is recommended. B. You will experience the greatest improvement in flexibility if you do your stretching exercises before aerobic exercise. C. Stretch to a point of mild discomfort (not pain). D. Stretches should be gentle, slow, and steady as part of your warm-up.

You can turn light activity into moderate activity by increasing the A. duration. B. warm-up time. C. intensity. D. number of activities.

The expenditure of energy in activities other than exercise is known as non-exercise activity A. fitness. B. hypothermia. C. thermogenesis. D. endurance.

Which of the following statements regarding warm-ups and cool-downs is FALSE? A.A minimum of 5 to 10 minutes should be devoted to cool-down. B. Suggested warm-up exercises include a low-intensity version of the exercise you are about to engage in. C. When you continue light activity for a cool-down, blood vessels gradually return to their normal smaller diameter. D. Taking a hot shower immediately after a main exercise program effectively aids in cool-down and blood flow return to the heart.

Which of the following is NOT a common sign that someone has overexerted himself during an exercise session? A. pain or pressure in the left midchest and shoulder B. cold sweat or fainting C. rapid pulse immediately followed by a very slow pulse D. symptoms of a "runner's high"

Krista is a softball catcher in Texas. Which of the following is NOT one of the key strategies Krista would use to prevent excessive increases in body temperature and heat disorders? A. drinking plenty of fluids before exercise B. skin wetting C. dressing in several thin layers of clothes D. drinking plenty of fluids during exercise

When does the most significant drop in physical activity typically occur in people's lives? A. early middle school years B. later high school years and freshman year of college C. later college years and immediately following D. the years following the birth of children

60. (p. 141) Common barriers to an active lifestyle cited by adults include all of the following EXCEPT A. fear of injury. B. perception that exercise is boring. C. lack of confidence. D. social pressures.

61. (p. 141, 143) Which of the following statements about changing one's lifestyle to be more active is FALSE? A. Self-assessment is critical in the preparation stage. B. Goal setting is essential in the action stage. C. When you have been physically active almost every day for at least 6 months, you are in the maintenance stage. D. The termination stage comes when an individual becomes unable to do the activity.

62. (p. 147) Obesity is defined as having a body mass index of ________ or higher. A. 25 B. 35 C. 30 D. 39

63. (p. 148) Overweight, a condition that is less serious than obesity, is defined as having an adult BMI between ________ and ________. A. 30; 39.9 B. 18.5; 25.9 C. 30; 35.9 D. 25; 29.9

64. (p. 148) John weighs 242 pounds and has a body mass index of 26; John is considered A. normal weight. B. overweight. C. obese. D. Not enough information is provided.

65. (p. 148) All of the following indicate a healthy body weight EXCEPT A. a weight within an acceptable range for one's height. B. a fat distribution that is not a risk factor for illness. C. a weight within the common range for one's age group. D. the absence of medical conditions that suggest a need for weight loss.

The body mass index (BMI) is used mainly to determine A. your overall physical condition. B. how height correlates with weight. C. how your body weight may affect your health. D. your body fat percentage.

67. (p. 148) Of the following, who has a body fat percentage outside the range generally considered healthy? A. Richard, a dentist, with 26 percent body fat B. Abbey, a female college gymnast, with 22 percent body fat C. Clarke, a male college soccer player, with 19 percent body fat D. Caroline, a travel agent, with 24 percent body fat

68. (p. 150) Which of the following statements about body fat percentages is true? A. Body fat percentage for women decreases during puberty. B. Average body fat percentage does not differ by gender. C. Some hormones cannot be produced when body fat falls below a certain threshold. D. Ethnicity has no influence on body fat percentage.

69. (p. 150) All of the following are associated with low body fat levels EXCEPT A. depression. B. hair loss. C. increased appetite. D. infertility.

70. (p. 150) Which of the following statements about body fat distribution is true? A. Fat carried on the hips and thighs is a disadvantage because it breaks down and enters the bloodstream more easily. B. Women, after menopause, experience a shift in body fat from the hips and thighs to the abdomen. C. Obese men tend to accumulate fat around the hips and thighs. D. There is no association of abdominal fat distribution with diabetes.

71. (p. 150) Abdominal fat is considered a greater threat to health than hip-and-thigh fat because abdominal fat A. squeezes the heart. B. reduces lung capacity. C. more easily enters the bloodstream. D. causes lower back ailments that lead to inactivity.

Barbara is beginning to experience menopause; her fat distribution will most likely A. remain unchanged. B. become undifferentiated. C. shift from her abdomen to her hips and thighs. D. shift from her hips and thighs to abdomen.

Obese people are ________ times as likely as healthy-weight people to die before reaching their expected life span. A. two B. four C. eight D. sixteen

74. (p. 151) Which of the following is true regarding the genetics of obesity? A. Adopted children tend to be similar in weight to their adoptive parents. B. The risk of becoming obese increases slightly if one's parents are not obese. C. Twin studies support a genetic tendency toward obesity. D. For most people, obesity involves a single gene.

After puberty, a boy of healthy weight typically levels off at ________ percent body fat. A. 10 B. 15 C. 20 D. 25

Which of the following statements about weight in the different phases of life is true? A. Childhood obesity is not a strong determinant for adult obesity. B. Girls experience an increase in body fat during puberty. C. Weight gained in early pregnancy always recedes following birth. D. Middle age is often a time of weight maintenance.

77. (p. 153) At what age does weight typically begin to decline for males and females due to causes such as less muscle tissue, less body mass, and a decreased caloric need? A. 50 B. 75 C. 60 D. 80

78. (p. 154) Of the following, the greatest influence on the growth of weight problems in America is A. a weakening economy. B. the growing availability of health information. C. the growing availability and convenience of unhealthy foods. D. the decreasing availability of whole grains and vegetables.

Surveys show that 25 percent of all trips in the United States are less than 1 mile, and yet ________ percent of these trips are taken by car. A. 25 B. 50 C. 75 D. 90

80. (p. 157) The thermic effect of food—the energy required to process the food one eats—is estimated at ________ percent of energy intake. A. 5 B. 10 C. 15 D. 20

81. (p. 157) To estimate one's daily energy requirements, consider all of the following EXCEPT A. energy spent on basal metabolic rate. B. energy spent during sleep. C. energy spent on physical activities. D. the thermic effect of food.

82. (p. 157) Which of the following is true about BMR? A. Physical activity only influences BMR by burning calories. B. There is no way to change your BMR. C. BMR is influenced by age, gender, and weight. D. Between 50 and 75 percent of the calories consumed each day are used for physical activity.

83. (p. 157) For a person who is trying to lose weight, a weight loss of ________ pounds per week is a healthy goal. A. 1 to 2 B. 2 to 4 C. 4 to 5 D. 5 to 7

84. (p. 159) To find a weight loss plan that offers the best chance of success, you should avoid plans that A. claim to promote balanced nutrition. B. will drastically change your eating patterns. C. rely on physical activity to help you succeed. D. focus on gradual instead of rapid weight loss.

To find a weight loss plan that offers the best chance of success, you should avoid plans that A. claim to promote balanced nutrition. B. will drastically change your eating patterns. C. rely on physical activity to help you succeed. D. focus on gradual instead of rapid weight loss.

85. (p. 159) A very-low-calorie diet (800 calories or less daily) is A. always a hazard to health. B. only recommended under a doctor's supervision. C. effective only until BMR adjusts within a few days. D. not an accepted weight-loss approach.

87. (p. 160) Sheriz has started taking an over-the-counter diet drug but has experienced dizziness, shakiness, and sleep difficulties. What drug is Sheriz most likely reacting to? A. Orlistat, an appetite suppressant B. Ritalin, a methylphenidate C. Prozac, an antidepressant D. caffeine, a stimulant

88. (p. 159) ________ works in the intestines to block the absorption of fat. A. Phentermine B. Orlistat C. Prozac D. Sibutramine

A major premise of the size acceptance movement is that A. there is no proven connection between body weight and wellness. B. the weight loss industry is exploitative and unhealthy. C. there is no ideal body shape. D. most obesity research is biased.

For individuals, achieving a healthy body weight for life depends mainly on A. lifestyle. B. environment. C. economic status. D. access to health care.