ch 13 - diet and exercise for lifelong fitness and health Flashcards
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.
false
t or f: The decline in physical functioning with aging is inevitable, so the intensity and duration of activity should decrease as people age.
false
t or f: Despite differences in details, all of the guidelines for lifelong fitness and health recommend regular, lifelong physical activity.
true
t or f: The human body has one predominant energy sensor that provides feedback on the amount of energy consumed or expended.
false
t or f: The Zone diet is a plant-based diet that emphasizes high-fiber carbohydrate foods and is very low in fat.
false
Ornish diet
plant-based diet that emphasizes high-fiber carbohydrate foods and limits fat to about 10% of total energy intake
- promotes weight loss
t or f: Consumption of increased potassium and decreased sodium increases the risk for developing hypertension.
false
as dietary sodium intake increases, blood pressure
increases (water retention)
t or f: Obesity worsens insulin resistance, which results in an elevated blood insulin concentration, and hyperinsulinemia favors fat storage and inhibits fat breakdown.
true
t or f: Research supports that total fat intake is more important than the type of fat consumed in the prevention of heart disease.
false
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.
not; saturated; polyunsaturated; trans
t or f: One-third of all cancer deaths in the United States are associated with poor diet, inactivity, and overweight or obesity.
true
t or f: The negative health effects of obesity can be neutralized as long as regular physical activity is maintained.
false
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.
The total amount of physical activity as well as the intensity and duration of individual activities declines.
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?
at least 2 hours 30 minutes
What is “creeping obesity”?
a slow gain of body fat as adults age
Increases in which of the following signals results in an increase in appetite and food intake?
ghrelin
The type of fat distribution that increases risk for metabolic syndrome is:
upper body obesity.
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.
weight loss diets
energy intake: dietary guidelines for americans
Balance calories from foods and beverages with calories expended
carbohydrate intake: dietary guidelines for americans
Choose fiber-rich fruits, vegetables, whole grains, and cooked dry beans and peas often
protein intake: dietary guidelines for americans
Emphasis on lean or lower-fat protein sources, including plant-based proteins
fat intake: dietary guidelines for americans
<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
alcohol intake: dietary guidelines for americans
If consumed, consume in moderation (1–2 drinks daily)
sodium intake: dietary guidelines for americans
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
weight: dietary guidelines for americans
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
exercise: dietary guidelines for americans
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)
obesity BMI
> 30
Although ____ ___ and ____ are the leading causes of death in the United States, …… are the major contributing factors.
heart disease; cancer; tobacco use, poor diet, and lack of exercise
As tobacco usage and secondhand smoke exposure decline, ….. are expected to become the leading modifiable causes of death
poor diet and insufficient levels of exercise
atkins diet
Consists of four phases; ketosis due to low CHO intake
zone diet
40-30-30 diet (CHO, protein, fat); emphasizes glycemic index; Recommends 1,000–1,600 kcal/day
ornish diet
Plant-based, 10% fat; eat when hungry, stop when full
weight watchers diet
Smart Points; low-fat, high-fiber; teaches sensible eating habits
For the obese, sedentary individual, …. seem to be more important than the carbohydrate, protein, and fat content of the weight-loss diet
the restriction of energy and the length of the energy restriction
The “best” weight-loss diet is the one that
the individual is most likely to adhere to
hypertension has a lack of
recognizable symptoms
what is the most prevalent cardiovascular disease among athletes
hypertension
diabetes is a metabolic disease characterized by
high blood glucose
___ ____ are used to assess heart disease risk
laboratory tests
desirable total cholesterol
200 mg/dL (5.18 mmol/L)
moderate risk total cholesterol
200–239 mg/dL (5.18–6.18 mmol/L)
high risk total cholesterol
240 mg/dL (6.22 mmol/L)
optimal LDL
100 mg/dL
high LDL
160–189 mg/dL
very high LDL
189 mg/dL
optimal HDL
60 mg/dL
normal HDL
males, 40–50 mg/dL ; females, 50–59 mg/dL
increased risk HDL
Males,,40 mg/dL ; Females,,50 mg/dL
desirable triglycerides
150 mg/dL
borderline high triglycerides
150–199 mg/dL
high triglycerides
200–499 mg/dL
very high triglycerides
500 mg/dL
cluster or risk factors for metabolic syndrome
Abdominal obesity
Hypertension
Dyslipidemia (elevated triglycerides and low HDL-C)
Glucose intolerance
Insulin resistance
metabolic syndrome diagnostic criteria: waist circumference
≥102 cm (≥40 in) in men ≥88 cm (≥35 in) in women
metabolic syndrome diagnostic criteria: HDL
<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
metabolic syndrome diagnostic criteria: triglycerides
≥150 mg/dL (1.7 mmol/L) or drug treatment for elevated triglycerides
metabolic syndrome diagnostic criteria: blood pressure
≥130 mm Hg systolic blood pressure or ≥85 mm Hg diastolic blood pressure or drug treatment for hypertension
metabolic syndrome diagnostic criteria: fasting glucose
≥100 mg/dL (5.5 mmol/L) or drug treatment for elevated glucose
osteoporosis diagnostic criteria
Bone mineral density more than 2.5 standard deviations below normal
What is the recommendation, in minutes per week, for adults engaging in moderate-intensity exercise?
150
How many days per week of resistance training is recommended for adults by the American College of Sports Medicine (ACSM)?
2-3 days
What is the minimum amount of physical activity children and adolescents should engage in per day?
60 minutes
What level of physical activity do most individuals engage in whom have been diagnosed with hypertension?
a. typically sedentary most days of the week
In order to avoid some of the negative psychological effects of dieting, based on current research what is the recommended focus when dieting?
b. improving your metabolic fitness
Which dietary pattern is associated with less weight gain as someone ages?
d. high in fiber, whole grains, nuts, and dairy products
Which hormone produced by fat cells is one of the important regulatory signals for long-term weight maintenance?
leptin
Which weight loss diet is best known as a carbohydrate-controlled diet?
atkins diet
Which part of the body receives a signal that causes feelings of hunger, which results in seeking out and consuming food?
hypothalamus
How do carbohydrate foods affect blood glucose and insulin secretion?
glycemic effect
What factor is most likely to increase an individual’s risk of type 2 diabetes?
c. dietary intake that leads to weight gain
Some exercises stimulate the bones, such as running, which can increase what in the body?
c. bone mineral density
Which dietary goal is a focus for decreasing an individual’s risk for developing heart disease?
a. Balance between the different types of fats
What are the two major factors in the development of metabolic syndrome?
b. insulin resistance and obesity
How does physical activity play a role in decreasing the risk of diabetes?
b. decreasing insulin resistance
