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PED 116 > Final exam > Flashcards

Final exam Flashcards

1
Q

Importance of height and weight tables

A

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

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2
Q

Statistics on percentages of overweight and obese Americans

A

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

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3
Q

Why are Americans more obese now than 40 years ago?

A

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.

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4
Q

Benefits of strength training

A

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

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5
Q

Fast twitch muscle fibers

A

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

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6
Q

Slow twitch muscle fibers

A

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

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7
Q

Complete protein sources

A

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

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8
Q

Incomplete protein sources

A

plant sources like nuts and legumes

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9
Q

Fiber intake for men

A

38 grams

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10
Q

Fiber intake for women

A

25 grams

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11
Q

Water intake for men

A

3.7 total liters

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12
Q

Water intake for women

A

2.7 total liters

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13
Q

Best ways to control body weight

A

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

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14
Q

How does sleep affect body composition?

A

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

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15
Q

Ways to treat obesity

A

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

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16
Q

Effective responses to stress

A

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

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17
Q

Hardiness

A

a form of optimism

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18
Q

Resilience

A

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

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19
Q

What is negative self-talk?

A

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

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20
Q

Fight or flight reaction

A

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

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21
Q

Essential body fat

A

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

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22
Q

BMI

A

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)

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23
Q

Insomnia

A

Having trouble falling and staying asleep

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24
Q

Essential nutrients

A

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

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25
Q

Carbohydrates

A

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

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26
Q

General adaptation syndrome

A

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

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27
Q

Plyometrics

A

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

28
Q

Concentric contraction

A

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

29
Q

Eccentric contraction

A

A dynamic contraction in which the muscle lengthens as it contracts

30
Q

Energy density

A

Number of calories per ounce or gram of food

31
Q

Apple shape

A

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

32
Q

Pear shape

A

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

33
Q

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

A

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

34
Q

Food safety numero uno

A

Clean hands, food contact surfaces, and vegetables and fruits

35
Q

Food safety numero dos

A

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

36
Q

Food safety numero tres

A

Cook foods to a safe temperature

37
Q

Food safety numero quatro

A

Refrigerate perishable foods promptly

38
Q

Which is a symptom of metabolic syndrome?

A

Resistance to the effects of insulin

39
Q

Which is true for type 2 diabetes?

A

It is best prevented through a healthy diet and physical activity

40
Q

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

A

Between 18.5-24.9

41
Q

What makes up the condition of female athlete triad?

A

abnormal eating patterns, premature osteoporosis, and amenorrhea

42
Q

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

A

Body density

43
Q

Which approach helps avoid errors in bioelectrical impedance analysis?

A

Avoiding underhydration prior to the measurement

44
Q

What makes up a motor unit?

A

one motor nerve connected to muscle fibers

45
Q

What describes a muscle fiber?

A

An individual muscle cell

46
Q

Strength training will help prevent and manage chronic disease by

A

Improving glucose metabolism

47
Q

Compared to running, muscle strength training uses more

A

Fast twitch fibers

48
Q

To warm up before muscle training

A

Do some cardio and light weights

49
Q

To cool down after muscle training

A

Light cardio, stretching, and deep breathing

50
Q

When does the metabolic rate increase?

A

When muscle mass increases

51
Q

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

A

15%

52
Q

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

A

40-60% RM; 15 to 20 repetitions

53
Q

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

A

80% RM; 1 to 5 repetitions

54
Q

What is a primary benefit of fats?

A

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

55
Q

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

A

monounsaturated fatty acids

56
Q

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

A

Omega-3 fatty acids

57
Q

Which effect is a health benefit of fiber?

A

It lowers the risk of some kinds of cancer.

58
Q

Which of the following is a cruciferous vegetable?

A

Broccoli

59
Q

Which statement describes complete protein sources?

A

They supply all amino acids

60
Q

Which statement about genetic factors in obesity is true?

A

Genetic factors influence where on the body extra weight is added

61
Q

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

A

Less than 5%

62
Q

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

A

Apple

63
Q

What does the fiber in diet pills do?

A

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

64
Q

Which is the largest component of metabolism?

A

Resting metabolism

65
Q

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

A

Negative energy balance

66
Q

Which is true of people with body dysmorphic disorder?

A

They are at increased risk for depression and suicide.

67
Q
A

PED 116 (1 decks)

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