Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

kine 420 > ch 13 - diet and exercise for lifelong fitness and health > Flashcards

ch 13 - diet and exercise for lifelong fitness and health Flashcards

1
Q

t or f: Meeting the minimum physical activity recommendations of the Physical Activity Guidelines for Americans will prevent the gradual weight gain usually seen in aging adults.

A

false

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

t or f: The decline in physical functioning with aging is inevitable, so the intensity and duration of activity should decrease as people age.

A

false

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

t or f: Despite differences in details, all of the guidelines for lifelong fitness and health recommend regular, lifelong physical activity.

A

true

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

t or f: The human body has one predominant energy sensor that provides feedback on the amount of energy consumed or expended.

A

false

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

t or f: The Zone diet is a plant-based diet that emphasizes high-fiber carbohydrate foods and is very low in fat.

A

false

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

Ornish diet

A

plant-based diet that emphasizes high-fiber carbohydrate foods and limits fat to about 10% of total energy intake
- promotes weight loss

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

t or f: Consumption of increased potassium and decreased sodium increases the risk for developing hypertension.

A

false

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

as dietary sodium intake increases, blood pressure

A

increases (water retention)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

t or f: Obesity worsens insulin resistance, which results in an elevated blood insulin concentration, and hyperinsulinemia favors fat storage and inhibits fat breakdown.

A

true

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

t or f: Research supports that total fat intake is more important than the type of fat consumed in the prevention of heart disease.

A

false

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

A high fat intake by itself is ____ a risk factor for cardiovascular disease, although the amount is still a consideration because it affects total caloric intake and weight. The emphasis is on replacing ____ fatty acids with _____ fatty acids and avoiding ____ fatty acids.

A

not; saturated; polyunsaturated; trans

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

t or f: One-third of all cancer deaths in the United States are associated with poor diet, inactivity, and overweight or obesity.

A

true

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

t or f: The negative health effects of obesity can be neutralized as long as regular physical activity is maintained.

A

false

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

Which of the following is a true statement about physical activity and aging in general?

The total amount of physical activity stays the same, but there is a decrease in the intensity and duration of individual activities.

The total amount of physical activity declines, but there is an increase in the intensity of individual activities.

The total amount of physical activity as well as the intensity and duration of individual activities declines.

After retirement, there is an increase in the amount, intensity, and duration of physical activity because people have more time to exercise.

A

The total amount of physical activity as well as the intensity and duration of individual activities declines.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

According to the Physical Activity Guidelines for Americans, how much activity should adults do each week if they engage in low-to-moderate intensity physical activity?

A

at least 2 hours 30 minutes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

What is “creeping obesity”?

A

a slow gain of body fat as adults age

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

Increases in which of the following signals results in an increase in appetite and food intake?

A

ghrelin

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

The type of fat distribution that increases risk for metabolic syndrome is:

A

upper body obesity.

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

The Health at Every Size movement does NOT support the use of:
behavior change models.

laboratory tests to determine metabolic fitness.

weight-loss diets.

therapy.

A

weight loss diets

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

energy intake: dietary guidelines for americans

A

Balance calories from foods and beverages with calories expended

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

carbohydrate intake: dietary guidelines for americans

A

Choose fiber-rich fruits, vegetables, whole grains, and cooked dry beans and peas often

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

protein intake: dietary guidelines for americans

A

Emphasis on lean or lower-fat protein sources, including plant-based proteins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

fat intake: dietary guidelines for americans

A

<10% from saturated fat, substituting saturated fat with polyunsaturated and monounsaturated fats; trans fats should be as low as possible without compromising the nutritional adequacy of the diet

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

alcohol intake: dietary guidelines for americans

A

If consumed, consume in moderation (1–2 drinks daily)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

sodium intake: dietary guidelines for americans

A

Limit sodium to the Chronic Disease Risk Reduction (CDRR) levels defined by the National Academies—1,200 mg/day for
ages 1 through 3; 1,500 mg/day for ages 4 through 8; 1,800 mg/day for ages 9 through 13; and 2,300 mg/day for all other age groups

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

weight: dietary guidelines for americans

A

Maintain weight in a healthy range; if overweight or obese, lifestyle changes are needed to lose weight, including a reduction in foods high in solid fats and added sugars and an increase in physical Activity

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

exercise: dietary guidelines for americans

A

Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity–or an equal combination of both–each week (do 40 minutes of aerobic exercise of moderate to
vigorous intensity 3–4 times a week to lower blood pressure and/or cholesterol)

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

obesity BMI

A

> 30

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

Although ____ ___ and ____ are the leading causes of death in the United States, …… are the major contributing factors.

A

heart disease; cancer; tobacco use, poor diet, and lack of exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

As tobacco usage and secondhand smoke exposure decline, ….. are expected to become the leading modifiable causes of death

A

poor diet and insufficient levels of exercise

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

atkins diet

A

Consists of four phases; ketosis due to low CHO intake

32
Q

zone diet

A

40-30-30 diet (CHO, protein, fat); emphasizes glycemic index; Recommends 1,000–1,600 kcal/day

33
Q

ornish diet

A

Plant-based, 10% fat; eat when hungry, stop when full

34
Q

weight watchers diet

A

Smart Points; low-fat, high-fiber; teaches sensible eating habits

35
Q

For the obese, sedentary individual, …. seem to be more important than the carbohydrate, protein, and fat content of the weight-loss diet

A

the restriction of energy and the length of the energy restriction

36
Q

The “best” weight-loss diet is the one that

A

the individual is most likely to adhere to

37
Q

hypertension has a lack of

A

recognizable symptoms

38
Q

what is the most prevalent cardiovascular disease among athletes

A

hypertension

39
Q

diabetes is a metabolic disease characterized by

A

high blood glucose

40
Q

___ ____ are used to assess heart disease risk

A

laboratory tests

41
Q

desirable total cholesterol

A

200 mg/dL (5.18 mmol/L)

42
Q

moderate risk total cholesterol

A

200–239 mg/dL (5.18–6.18 mmol/L)

43
Q

high risk total cholesterol

A

240 mg/dL (6.22 mmol/L)

44
Q

optimal LDL

A

100 mg/dL

45
Q

high LDL

A

160–189 mg/dL

46
Q

very high LDL

A

189 mg/dL

47
Q

optimal HDL

A

60 mg/dL

48
Q

normal HDL

A

males, 40–50 mg/dL ; females, 50–59 mg/dL

49
Q

increased risk HDL

A

Males,,40 mg/dL ; Females,,50 mg/dL

50
Q

desirable triglycerides

A

150 mg/dL

51
Q

borderline high triglycerides

A

150–199 mg/dL

52
Q

high triglycerides

A

200–499 mg/dL

53
Q

very high triglycerides

A

500 mg/dL

54
Q

cluster or risk factors for metabolic syndrome

A

Abdominal obesity
Hypertension
Dyslipidemia (elevated triglycerides and low HDL-C)
Glucose intolerance
Insulin resistance

55
Q

metabolic syndrome diagnostic criteria: waist circumference

A

≥102 cm (≥40 in) in men ≥88 cm (≥35 in) in women

56
Q

metabolic syndrome diagnostic criteria: HDL

A

<40 mg/dL (0.9 mmol/L) in men <50 mg/dL (1.1 mmol/L) in women or drug treatment for reduced HDL-C

57
Q

metabolic syndrome diagnostic criteria: triglycerides

A

≥150 mg/dL (1.7 mmol/L) or drug treatment for elevated triglycerides

58
Q

metabolic syndrome diagnostic criteria: blood pressure

A

≥130 mm Hg systolic blood pressure or ≥85 mm Hg diastolic blood pressure or drug treatment for hypertension

59
Q

metabolic syndrome diagnostic criteria: fasting glucose

A

≥100 mg/dL (5.5 mmol/L) or drug treatment for elevated glucose

60
Q

osteoporosis diagnostic criteria

A

Bone mineral density more than 2.5 standard deviations below normal

61
Q

What is the recommendation, in minutes per week, for adults engaging in moderate-intensity exercise?

A

150

62
Q

How many days per week of resistance training is recommended for adults by the American College of Sports Medicine (ACSM)?

A

2-3 days

63
Q

What is the minimum amount of physical activity children and adolescents should engage in per day?

A

60 minutes

64
Q

What level of physical activity do most individuals engage in whom have been diagnosed with hypertension?

A

a. typically sedentary most days of the week

65
Q

In order to avoid some of the negative psychological effects of dieting, based on current research what is the recommended focus when dieting?

A

b. improving your metabolic fitness

66
Q

Which dietary pattern is associated with less weight gain as someone ages?

A

d. high in fiber, whole grains, nuts, and dairy products

67
Q

Which hormone produced by fat cells is one of the important regulatory signals for long-term weight maintenance?

A

leptin

68
Q

Which weight loss diet is best known as a carbohydrate-controlled diet?

A

atkins diet

69
Q

Which part of the body receives a signal that causes feelings of hunger, which results in seeking out and consuming food?

A

hypothalamus

70
Q

How do carbohydrate foods affect blood glucose and insulin secretion?

A

glycemic effect

71
Q

What factor is most likely to increase an individual’s risk of type 2 diabetes?

A

c. dietary intake that leads to weight gain

72
Q

Some exercises stimulate the bones, such as running, which can increase what in the body?

A

c. bone mineral density

73
Q

Which dietary goal is a focus for decreasing an individual’s risk for developing heart disease?

A

a. Balance between the different types of fats

74
Q

What are the two major factors in the development of metabolic syndrome?

A

b. insulin resistance and obesity

75
Q

How does physical activity play a role in decreasing the risk of diabetes?

A

b. decreasing insulin resistance

kine 420 (10 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions