Midterm Exam Flashcards
Name the five major unhealthy lifestyle habits
Bad eating Lack of exercise Idadequate stress management Alcohol Smoking
What is the percentage of premature death that is directly attributed to unhealthy behaviours and that are therefore preventable?
75%
Name 3 ways that good lifestyle habits can benefit you.
Mental wellness
Physical wellness
Spiritual wellness
- A dynamic state of physical, mental, emotional, social, spiritual and environmental well-being is the definition of
Wellness
Spiritual Dimension
is your capacity to embrace a clear set of guiding beliefs, values, or principles that give meaning and purpose to your life
Emotional dimension
is your capacity to live and express your emotions in such a manner that you feel comfortable about yourself most of the time and in most situations
Physical dimension
is the proper functioning of your body, which you maintain by adopting an active and healthy lifestyle.
Intellectual dimension
is your capacity to learn, to think clearly and critically, to be creative and curious.
Social dimension
is your capacity to have positive and satisfying interpersonal relationships.
Environmental dimension
is your capacity to surround yourself with a healthy living environment and contribute to its health
explain, in your own words, the interrelation between the 6 dimensions of wellness and the concept of wellness itself:
is an active process of becoming aware of and making choices toward a healthy and fulfilling life. Wellness is more than being free from illness, it is a dynamic process of change and growth. is
- Name 2 of the top 5 leading risk factors for death worldwide
Alcohol and Tobacco
Name three specific types of cancers caused by smoking cigarettes regularly
Mouth
Larynx
Lung
Other than cancer, name four other risks and/or side effects caused by smoking tobacco regularly
Strokes
Heart attacks
Stomach ulcers
Circulatory problems
True or False: Two thirds of smoke from a cigarette is not inhaled by the smoker, but enters the air around the smoker
True
True or False: Second-hand smoke has no effect and cannot harm non-smokers
False
The following are all effects of nicotine except:
a) A release of testosterone in the body
b) Creates a physiological dependence
c) A release of dopamine in the brain
d) Creates a psychological dependence
a) A release of testosterone in the body
Other than avoiding increased risk of cancers and other health conditions, name three other benefits of “butting out” (to stop smoking)
Sense of smell will improve
Sweeter breath
Hear and clothing will not smell of smoke
The risk of suffering from a heart attack is twice as high for smokers compared to non-smokers
True
- According to the World Health Organisation, which one of the following represent the minimum requirement for sufficient physical activity?
a) 15 min of moderate-intensity physical activities per day
b) 45 min of moderate-intensity physical activities per day
c) 75 min of moderate-intensity physical activities per week
d) 150 min of moderate-intensity physical activities per week
d) 150 min of moderate-intensity physical activities per week
Alcohol consumption only have negative effects for you and you should always avoid it.
a) True
b) False
b) False
Name three specific types of cancers caused by smoking cigarettes regularly
Mouth
Larynx
Lung
Other than cancer, name four other risks and/or side effects caused by smoking tobacco regularly
Strokes
Heart attacks
Stomach ulcers
circulatory problems
Two thirds of smoke from a cigarette is not inhaled by the smoker, but enters the air around the smoker.
a) True
b) False
a) True
Second-hand smoke has no effect and cannot harm non-smokers.
a) True
b) False
b) False
The following are all effects of nicotine except:
a) A release of testosterone in the body
b) Creates a physiological dependence
c) A release of dopamine in the brain
d) Creates a psychological dependence
Other than avoiding increased risk of cancers and other health conditions, name three other benefits of “butting out” (to stop smoking).
Sense of smell will improve
Sweeter breath
Hear and clothing will not smell of smoke
The risk of suffering from a heart attack is twice as high for smokers compared to non-smokers.
a. True
b. False
a. True
According to the World Health Organisation, which one of the following represent the minimum requirement for sufficient physical activity?
a) 15 min of moderate-intensity physical activities per day
b) 45 min of moderate-intensity physical activities per day
c) 75 min of moderate-intensity physical activities per week
d) 150 min of moderate-intensity physical activities per week
d) 150 min of moderate-intensity physical activities per week
Alcohol consumption only have negative effects for you and you should always avoid it.
a) True
b) False
b) False
- Excessive Drinking causes a % increase in the risk of creating a car accident.
a) 20%
b) 30%
c) 40%
d) 50%
d) 50%
The following are all benefits of drinking alcohol moderately except:
a) It relaxes muscles
b) Decreases risk of developing type 2 diabetes and ocular degeneration
c) It increases good cholesterol in blood
d) Thins out weak brain cells
b) Decreases risk of developing type 2 diabetes and ocular degeneration
At the age of 21 and younger, the legal blood alcohol level for drivers is:
0%
After the age of 22, the legal blood alcohol level for drivers is:
0.03
- Name three serious consequences of long term alcohol abuse
cancer mouth or throat
cirrhosis of the liver
loss of memory
- A person accustomed to drinking will feel fewer effects of the alcohol compared to an occasional drinker the same gender and size, and therefore, will have a lower blood alcohol content.
a) True
b) False
a) True
b) False
Write down the 6 essential nutrients
Carbohydrates Fats Proteins Vitamins Minerals Water
What is the main difference between simple carbohydrates and complex carbohydrates?
Simple carbs are sugar.
Complex Carbs are fiber and starch
Name 3 examples of food containing simple carbohydrates and 3 examples of food containing complex carbohydrates
Simple carbohydrates: Cereal Cookies Pie Complex carbohydrates: Veggies Fruits Whole wheat bread
4) What types of fats are considered the “good” fats? The fats that cleans out plaque and debris from arteries and provides energy?
Unsaturated
What types of fats are considered the “bad” fats? The fats which, in excessive consumption can obstructs the flow of blood by forming fatty deposit in the arteries?
Saturated Fats
Name 3 examples of food containing saturated/trans fats and 3 examples of food containing unsaturated fats.
Saturated/trans fats Meat Milk Butter Unsaturated fats Soy oil Canola oil Corn oil
Name three good sources of proteins other than meat (excluding protein shake).
Green peas
Quinoa
Nuts
Complete the following table:
Nutrients Main functions Calories
Nutrients Main functions Calories
Carbohydrates Provide Fast Energy 4
Fats Slow energy 9
Proteins Grow and repair tissue 4
Which one of the 3 macronutrients (Carbs, fats or proteins) provide fast energy for you body and is the main source of energy for high intensity physical activity?
Carbohydrates
Which one of the 6 essential nutrients accelerates the chemical reactions in your body and facilitates the utilization of the other nutrients?
Carbohydrates (fruits that contain enzymes)
Vitamins and minerals are all essential for the general good functioning of the body.
a) True
b) False
a) True
12) Which of the following statements is incorrect about water?
a) Water is a fluid medium for all chemical reactions
b) Water helps with the removal of waste
c) Water helps with the circulation of the blood
d) Water accounts for 80% of your body weight
d) Water accounts for 80% of your body weight
Antioxidants help eliminate the free radicals in the body. Name two of the dangers of an excessive accumulation of free radicals.
Cancer
premature aging
List four types of food that contain a great deal of antioxidants.
blue Berries
Chocolate
Pecans
Cranberries
According to the Canadian food guide, which group of food should you eat the most daily?
a) Vegetables and fruits
b) Grain products
c) Milk and alternatives
a) Vegetables and fruits
16) According to the Canadian food guide, what is the daily recommended number of servings of milk products?
a) 3-5
b) 5-10
c) 5-12
d) 2-4
d) 2-4
17) Unlike most North Americans, Quebecers do not have diets that consist of too much fat, salt and sugar.
c) True
d) False
d) False
19) On the ingredient list on a product, the first ingredient on the list is… while the last ingredient on the list is
the first ingredient on the list is the mayor quantity ingredient.
The last ingredient on the list is the less quantity ingredient.
The nutrition facts begin for the Calories and finish with vitamins and minerals.
On the ingredient list on a product, the first ingredient on the list is… while the last ingredient on the list is
the first ingredient on the list is the mayor quantity ingredient.
The last ingredient on the list is the less quantity ingredient.
The nutrition facts begin for the Calories and finish with vitamins and minerals.
Your father made some muffins. Somehow, you know that they each contain a total of 290 calories. You also know that this muffin has
10 grams of fats and
10 grams of proteins.
How many grams of carbohydrates does this muffin contain?
Number of calories per gram of fats 9X 10 grams = 90 Calories Number of calories per gram of proteins 4 X 10 grams = 40 Calories Calories from fats + proteins = 130 Total calories of the muffin minus Calories from fats and proteins = 290 -130 = 160 Obtained result (Calories from carbohydrates): divided per the number of Calories per gram of carbohydrate 160/4 = 40 grams of carbohydrates.
Name three serious health issues caused by bad eating habits.
Diabetes type 2
Cancer
High bood pressure
Name 3 reasons why eating a lot of fruits and vegetables is good for general health.
They contain fiber
they contain vitamins and minerals
They contain sugars
Name 3 benefits of eating whole-wheat products over refined (white) wheat products.
Whole – wheat products are complex carbohydrates
They contain more fiber
Usually they contain less sugar added
Name 3 key-points for good nutritional habits
Have a balanced diet eating enough carbs, fats and proteins
Drink at least one liter of water daily
Make exercise (150 minutes weekly)
What is the reason why miracle diets don’t work.
a) They slow down your basal metabolic rate which makes you burn less Calories per day
b) A part of the weight loss is due to the loss of muscle mass
c) They tend to make you generally less active because you lack of energy
d) All of the above
d) All of the above
According to the key points that were discussed in class, name one change that you could do in order to improve your diet and explain briefly why this change would be good for you.
To eat less sugar added in food
Most of health problems are relationated with sugar
ATP, or Adenosine Triphosphate, is the energy source of our body. ATP provide energy for which of these biological activities?
a) Muscular contraction
b) Nervous system activity
c) Digestion
d) Endocrine system
e) All of the above
e) All of the above
ATP storage in the body is very limited. For instance, if we use ATP to perform a maximum muscular effort, all the ATP is expended after a few seconds. Knowing that the human body cannot survive without ATP, explain briefly how our body copes with our limited ATP reserves
The body reprenishes stores constantly via 3 systems: ATP-CP, Glycogen and Oxigen
- The main difference between the anaerobic and aerobic systems is that the anaerobic systems does not require _____________ while the aerobic system does.
AIR
- Which one of the following physical activity uses primarily your ATP-CP energy system?
a) Jumping as high as you can once
b) Jumping rope for 2 minutes
c) Running 10 kilometers in 60 minutes
d) Hitting nails with a hammer to build a fence during an afternoon
a) Jumping as high as you can once
What are the 3 energy systems of the body? Write them down in the correct order (starting with the one that activate first and ending with the one that activate last) and specify whether those systems are aerobic or anaerobic.
1 ATP-PC System - Anaerobic
2 Glycogen system - Anaerobic
3. Oxygen system - Aerobic
For the two first energy systems, explain why they cannot provide unlimited energy (what is limiting them?).
For the third energy system, explain why it can provide near unlimited energy.
ATP-PC: Provides energy for explosive actions (9-15 seconds)
Glycogen: Provides energy for intense eforts from 30 to 90 seconds
Oxygen System: Once the O2 arrives at our muscles, the production of ATP becomes unlimited
ATP+O2= large amounts of lactic acid./
Muscle contractions=Blood circulates freely
- Which energy source (nutrient) is the most important for high intensity physical activity?
a) Fat
b) Carbohydrate
c) Protein
d) Fat and carbohydrate
e) Fat and protein
b) Carbohydrate
How much calories of carbohydrate (glycogen reserve) can be stored in your body?
a) ≈ 300 Calories
b) ≈ 1200 Calories
c) ≈ 2000 Calories
d) ≈ 3000 Calories
e) ≈ 50 000 Calories
c) ≈ 2000 Calories
What is the waste product of the glycogen system which can decrease the effectiveness of the muscles and which is responsible for the burning sensation in the muscles?
Lactic Acid
- The waste product of the Oxygen system is different from the glycogen system. What is the waste product of the Oxygen system that is evacuated from the body when we exhale?
Carbon dioxide
For each of the following physical activity write down which energy systems is primarily used
Punching your worse enemy as hard as you can once
Jumping as high as you can once
The push-up test (as many push-ups possible in 1 minute)
Sprinting 200m in 40 seconds
The 12 minutes’ run test
Jumping rope for 5 minutes
Punching your worse enemy as hard as you can once: ATP-CP
Jumping as high as you can once: ATP-CP
The push-up test (as many push-ups possible in 1 minute) GLYCOGEN
Sprinting 200m in 40 seconds: GLYCOGEN
The 12 minutes’ run test: OXYGEN
Jumping rope for 5 minutes: OXYGEN
The initial weight gain associated with Creatine Supplement usage is due to:
a) An increase in muscle
b) An increase in ATP
c) An increase in water retention
d) An increase in potassium
c) An increase in water retention
- Which of those physical activities should you avoid after eating a big meal?
a) Low-intensity running
b) Moderate-intensity badminton games
c) High-intensity cardiovascular interval training
d) Low to moderate intensity weight training
e) All of the above
f) None of the above
c) High-intensity cardiovascular interval training
- If you are training for health purpose, how many days per week should you exercise to obtain most of the benefits of being physically active (the most benefits for the time invested)?
a) 1 day/week (or 45 minutes of moderate intensity physical activity per week)
b) 2 days/week (or 100 minutes or moderate intensity physical activity per week)
c) 3 days/week (or 150 minutes or moderate intensity physical activity per week)
d) 4 days/week (or 200 minutes or moderate intensity physical activity per week)
c) 3 days/week (or 150 minutes or moderate intensity physical activity per week)
- Doing a lot of abdominal exercises will make you lose your belly fat.
a) True
b) False
b) False
- Exercise can make women’s menstrual cycle stop? How can you explain this?
a) This statement is false, menstruation cannot stop because of exercise
b) Because a woman becomes infertile, which stops the blood flow
c) Because female athlete sweats a large quantity of liquid out of their body
d) Because there is a reduction on body mass and fat tissue, which influences the blood flow
d) Because there is a reduction on body mass and fat tissue, which influences the blood flow
Moderate-intensity physical activities have no negative effect on pregnancy. In fact, exercising can be beneficial to pregnant women in several ways. Write down 3 examples:
Control weight
Helps have easier births
Recover more quickly
- What is the best indicator for body composition?
a) Body mass index (BMI)
b) Total body weight
c) Lean mass
d) Fat percentage
a) Body mass index (BMI)
d) Fat percentage
- Why is exercise the most effective way to lose fat?
a) You burn more calories through exercise
b) Increased muscle gained will also increase your basal/resting metabolic rate
c) Exercise is a natural appetite suppressor and helps control the amount of calories consumed
d) All of the above
e) None of the above
d) All of the above
