Final exam

Question 1

Importance of height and weight tables

Answer 1

While equally important now as back in the day, it’s still highly inaccurate for many people due to the charts not making a distinciton between fat and muscle

Question 2

Statistics on percentages of overweight and obese Americans

Answer 2

70% of American adults are overweight, while 36% are obese

Question 3

Why are Americans more obese now than 40 years ago?

Answer 3

Increased calorie intake, more time spent in sedentary work and leisure activities, fewer short trips on foot and more by automobile, fewer daily gym classes for students, more meals eaten outside the home, greater consumption of fast food, increased portion sizes, and increased consumption of soft drinks and convenience foods.

Question 4

Benefits of strength training

Answer 4

Improves glucose metabolism, increases maximal oxygen consumption, reducing blood pressure, increasing HDL cholesterol and lowering LDL cholesterol, improving blood vessel health, increased muscular strength, improved body composition, higher rate of metabolism, improved capacity to regulate fuel use with aging, healthy looking muscles, increased longevity, improved quality of life, increased muscular strength and power, increased muscular endurance

Question 5

Fast twitch muscle fibers

Answer 5

White muscle fibers that contract rapidly and forcefully but fatigue quickly; usually recruited for actions requiring strength, power, or speed

Question 6

Slow twitch muscle fibers

Answer 6

Red muscle fibers that are fatigue resistant but have a slow contraction speed and a lower capacity for tension; usually recruited for endurance activities

Question 7

Complete protein sources

Answer 7

Meat, fish, poultry, eggs, milk, cheese, and soy

Question 8

Incomplete protein sources

Answer 8

plant sources like nuts and legumes

Question 9

Fiber intake for men

Answer 9

38 grams

Question 10

Fiber intake for women

Answer 10

25 grams

Question 11

Water intake for men

Answer 11

3.7 total liters

Question 12

Water intake for women

Answer 12

2.7 total liters

Question 13

Best ways to control body weight

Answer 13

Set reasonable goals, develop a plan you can stick with, focus on making good choices from each food group

Question 14

How does sleep affect body composition?

Answer 14

The less you sleep, the more that stress hormones increase in your body

Question 15

Ways to treat obesity

Answer 15

Doing it yourself, diet books, dietary supplements and diet aids, weight-loss programs, prescription drugs, surgery(bariatric, liposuction), gaining weight in the name of balancing energy, and seeking psychological help

Question 16

Effective responses to stress

Answer 16

Talking, laughing, exercising, meditating, learning time management skills, and becoming more assertive

Question 17

Hardiness

Answer 17

a form of optimism

Question 18

Resilience

Answer 18

associated with social and academic success in groups at risk for stress

Question 19

What is negative self-talk?

Answer 19

Tending to beat up yourself when you should be kind to yourself instead

Question 20

Fight or flight reaction

Answer 20

A defense reaction that prepares a person for conflict or escape by triggering hormonal, cardiovascular, metabolic, and other changes

Question 21

Essential body fat

Answer 21

Fat incorporated in various tissues of the body that is critical for normal body functioning

Question 22

BMI

Answer 22

A measure of relative body weight correlate highly with more direct measures of body fat, calculated by dividing total body weight(in kilograms)by the square of body height(in meters)

Question 23

Insomnia

Answer 23

Having trouble falling and staying asleep

Question 24

Essential nutrients

Answer 24

Substances the body must get from foods because it cannot manufacture them at all or fast enough to meet its needs. These nutrients include proteins, fats, carbohydrates, vitamins, minerals, and water

Question 25

Carbohydrates

Answer 25

An essential nutrient; sugars, starches, and dietary fiber are all carbohydrates

Question 26

General adaptation syndrome

Answer 26

A pattern of stress responses consisting of three stages: alarm, resistance, and exhaustion

Question 27

Plyometrics

Answer 27

Rapid stretching of a muscle group that is undergoing eccentric stress(that is, the muscle exerting force while it lengthens), followed by a rapid concentric contraction

Question 28

Concentric contraction

Answer 28

A dynamic contraction in which the muscle gets shorter as it contracts

Question 29

Eccentric contraction

Answer 29

A dynamic contraction in which the muscle lengthens as it contracts

Question 30

Energy density

Answer 30

Number of calories per ounce or gram of food

Question 31

Apple shape

Answer 31

Men and postmenopausal women store fat in the upper regions in their body

Question 32

Pear shape

Answer 32

premenopausal women have their fat store in the hips, buttocks, and thighs

Question 33

How should an athlete’s diet differ from a non-athlete?

Answer 33

Athletes require more increased energy and fluid requirements, increased amounts of carbohydrates, proteins, and water, and less fat

Question 34

Food safety numero uno

Answer 34

Clean hands, food contact surfaces, and vegetables and fruits

Question 35

Food safety numero dos

Answer 35

Separate raw, cooked, and ready-to-eat foods while shopping, storing, and preparing foods

Question 36

Food safety numero tres

Answer 36

Cook foods to a safe temperature

Question 37

Food safety numero quatro

Answer 37

Refrigerate perishable foods promptly

Question 38

Which is a symptom of metabolic syndrome?

Answer 38

Resistance to the effects of insulin

Question 39

Which is true for type 2 diabetes?

Answer 39

It is best prevented through a healthy diet and physical activity

Question 40

What BMI range is considered healthy according to the National Institutes of Health (NIH) and the World Health Organization (WHO)?

Answer 40

Between 18.5-24.9

Question 41

What makes up the condition of female athlete triad?

Answer 41

abnormal eating patterns, premature osteoporosis, and amenorrhea

Question 42

Hydrostatic weighing uses which statistic to predict the percentage of body fat?

Answer 42

Body density

Question 43

Which approach helps avoid errors in bioelectrical impedance analysis?

Answer 43

Avoiding underhydration prior to the measurement

Question 44

What makes up a motor unit?

Answer 44

one motor nerve connected to muscle fibers

Question 45

What describes a muscle fiber?

Answer 45

An individual muscle cell

Question 46

Strength training will help prevent and manage chronic disease by

Answer 46

Improving glucose metabolism

Question 47

Compared to running, muscle strength training uses more

Answer 47

Fast twitch fibers

Question 48

To warm up before muscle training

Answer 48

Do some cardio and light weights

Question 49

To cool down after muscle training

Answer 49

Light cardio, stretching, and deep breathing

Question 50

When does the metabolic rate increase?

Answer 50

When muscle mass increases

Question 51

How much boost to the resting metabolic rate can strength training provide?

Answer 51

15%

Question 52

What is the recommended amount of resistance and number of repetitions for improving muscular endurance?

Answer 52

40-60% RM; 15 to 20 repetitions

Question 53

What is the recommended amount of resistance and number of repetitions for building muscular strength rapidly?

Answer 53

80% RM; 1 to 5 repetitions

Question 54

What is a primary benefit of fats?

Answer 54

They aid in your body's absorption of certain vitamins.

Question 55

Which type of fat raises the level of HDL cholesterol in the blood?

Answer 55

monounsaturated fatty acids

Question 56

Fish with which nutrient have a positive effect on cardiovascular health?

Answer 56

Omega-3 fatty acids

Question 57

Which effect is a health benefit of fiber?

Answer 57

It lowers the risk of some kinds of cancer.

Question 58

Which of the following is a cruciferous vegetable?

Answer 58

Broccoli

Question 59

Which statement describes complete protein sources?

Answer 59

They supply all amino acids

Question 60

Which statement about genetic factors in obesity is true?

Answer 60

Genetic factors influence where on the body extra weight is added

Question 61

What percentage of American adults participate in daily physical activity for at least 30 minutes a day?

Answer 61

Less than 5%

Question 62

Which is an example of a snack that is low in energy density?

Answer 62

Apple

Question 63

What does the fiber in diet pills do?

Answer 63

It acts as a bulking agent in the large intestine and not in the stomach

Question 64

Which is the largest component of metabolism?

Answer 64

Resting metabolism

Question 65

Which term refers to the situation in which you burn more calories than you consume?

Answer 65

Negative energy balance

Question 66

Which is true of people with body dysmorphic disorder?

Answer 66

They are at increased risk for depression and suicide.