question

1) When body mass index (BMI) goes above ________, a person is considered to be more than 10% over recommended body weight.

answer

C) 25

question

2) How many adult Americans are currently considered obese?

answer

A) less than one-quarter

question

3) In the past 25 years, obesity rates for adolescents have

answer

D) more than tripled.

question

4) Underweight is defined as a BMI of

answer

C) <18.5.

question

5) Overweight is defined as a BMI of

answer

C) 25 to 29.9.

question

6) Obesity is defined as a BMI of

answer

D) >30.

question

7) Successful weight loss can be best accomplished by

answer

B) making small dietary changes over time.

question

8) The relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity is known as

answer

B) energy balance.

question

9) In 2013, the World Health Organization estimated that ________ of the world's adults are overweight or obese.

answer

D) 46%

question

10) The term that the World Health Organization created to describe the world-wide trend of increasing obesity rates is

answer

globesity.

question

11) Overconsumption of food is often encouraged by

answer

A) restaurant portion sizes.

question

12) The most important factor to keep in mind when losing weight is

answer

C) your overall percentage of body fat.

question

13) According to the U.S. Department of Agriculture, Americans consume an average of approximately ________ calories more per day now than they did in 1970.

answer

C) 500

question

14) On average, what percentage of our daily calories comes from sweets, sodas and fruit drinks, alcoholic beverages, and salty snacks?

answer

D) 33%

question

15) What major factor contributes to overconsumption of sweets, sodas and fruit drinks, alcoholic beverages, and salty snacks?

answer

B) advertising

question

16) Dietary factors contributing to the incidence of obesity worldwide include

answer

A) high fat consumption.

question

17) Which lifestyle factor is related to weight gain?

answer

C) getting less than 6 hours of sleep

question

18) Researchers at the Mayo Clinic found that lean people burn between 279 and 477 more calories daily than obese people do as a result of

answer

A) non-exercise activity.

question

19) A signal of fullness from the body is known as

answer

A) satiety.

question

20) A lifestyle factor that influences weight includes

answer

D) exercise.

question

21) What percentage of Americans engages in no exercise, sports, or other physical activity at all during their leisure time?

answer

D) 40%

question

22) Which racial/ethnic group has the lowest percentage of overweight?

answer

A) Asian Americans

question

23) Women have a tendency to burn fewer calories than men because of women's

answer

C) higher level of essential body fat.

question

24) Which of the following is a risk factor predisposing a person for overweight and obesity?

answer

A) low education level

question

25) You are more likely to remain healthy throughout your life if

answer

D) your body's fat deposits tend to occur around the hips and thighs.

question

26) Being significantly underweight can be related to

answer

B) too little exercise.

question

27) A prejudice against overweight and obese people is known as

answer

D) weight stigma.

question

28) Jake has gained 10 lbs in the last five years due to inactivity and is beginning to notice significant stiffness in his joints. His problem may be related to the fact that his weight gain has significantly increased his risk of

answer

B) arthritis. May be diabeties - answer pending

question

29) Which cancer is specifically linked to a high BMI?

answer

A) kidney cancer

question

30) Which of the following can be a component of metabolic syndrome?

answer

A) high blood pressure

question

31) If you are obese and a non-smoker, your life expectancy is approximately

answer

C) 6 years less than that of a normal-weight person.

question

32) Underweight associated with poor nutrition can result in a higher incidence of

answer

C) muscle wasting.

question

33) Your friend is thinking about trying a fad diet to lose weight. Given the information in this chapter on problems associated with fad diets, you can inform her that

answer

C) unless she changes her eating habits permanently, she will regain the weight.

question

34) Approximately what percentage of people who try dieting regains the weight within 2 years or less?

answer

A) 75%

question

35) A series of diets followed by eventual weight gain is known as

answer

D) yo-yo dieting.

question

36) A pattern of losing/gaining weight is known as

answer

B) weight cycling.

question

37) Weight loss regimens that specify strict rules on caloric consumption, types of foods, and eating patterns are known as ________ diets.

answer

B) rigid

question

38) Weight loss regimens that focus on portion size and make allowance for variations in daily routine, appetite, and food availability are known as ________ diets.

answer

D) flexible

question

39) One weight-loss supplement that has been banned in the United States is

answer

A) ephedra.

question

40) A person who says "I may weigh more than what I like, but I enjoy eating and balance my pleasure with eating with my concern for a healthy body" is exhibiting what type of thought pattern associated with healthy or distorted eating?

answer

B) concerned well

question

41) Hannah's new roommate, Kelsey, is a petite redhead with a shy personality. As they were getting to know each other over salads one night, Kelsey kept sizing up the other girls walking by in the cafeteria. She finally commented to Hannah, "Yeah, I spend a lot of time comparing my body to other girls." Where is Kelsey on the thought-pattern continuum for body image?

answer

D) body preoccupied/obsessed

question

42) Atypical, abnormal food consumption that diminishes wellness but is not long-lived is known as

answer

B) disordered eating.

question

43) A disturbed pattern of eating, dieting, and perceptions of body image that leads to medical issues is known as

answer

C) an eating disorder.

question

44) An eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is known as

answer

A) anorexia nervosa.

question

45) An eating disorder characterized by bouts of binge eating followed by self-induced vomiting, laxative abuse, or excessive exercise is known as

answer

B) bulimia nervosa.

question

46) A syndrome characterized by negative self-perception in which a person becomes obsessed with a physical defect is known as

answer

C) body dysmorphic disorder.

question

47) An eating disorder characterized by out-of-control eating without purging is known as

answer

D) binge eating disorder.

question

48) One factor leading to eating disorders is

answer

A) excessive emphasis on achievement.

question

49) A person who wants to lose weight should strive to achieve

answer

A) negative caloric balance.

question

50) Basal metabolic rate is decreased by increased

answer

C) fat mass.

question

51) A pre-programmed weight that your body returns to easily when you gain or lose a few pounds is known as

answer

A) a set point.

question

52) One's baseline rate of energy use, dictated by the body's collective metabolic activities, is known as

answer

B) basal metabolic rate.

question

53) One's baseline energy use plus the energy expended in digesting food is known as

answer

A) resting metabolic rate.

question

54) Shelly is happy with her current body weight and wants to maintain it. To do this, she needs to be in

answer

C) isocaloric balance.

question

55) Your recommended BMI will tend to be on the lower end of the range if you have a

answer

B) low body fat percentage. D) small frame size. answer pending

question

56) Which of the following is an effective tip for successful weight loss?

answer

D) Choose high-volume, nutrient-dense foods.

question

57) The best method for burning calories is

answer

A) aerobic exercise involving large muscles.

question

58) Which of the following activities would burn the highest amount of calories per minute?

answer

A) swimming

question

59) People who successfully maintain their weight over time tend to

answer

B) average an hour of physical activity daily.

question

60) After achieving your target weight, you should

answer

B) try to achieve positive energy balance.

question

nutrients

answer

a chemical in food that is crucial for growth and function; includes proteins, carbohydrates (starches and sugars), lipids (fats and oils), vitamins, and minerals

question

nutrition

answer

the study of how people consume and use the nutrients in food

question

essential nutrients

answer

a nutrient necessary for normal body functioning that must be obtained from food-include proteins, carbs, fats, vitamins, minerals, and water

question

calorie

answer

-the amount of energy required to raise the temperature of 1 gram of water to 1 degree Celsius -measure of the amount of chemical energy that foods provide -lowercase c

question

kilocalorie (kcal)

answer

-nutritionists use kcal or C when they refer to specific foods. -ex. a medium-sized apple provides 50 Calories -capital C -one thousand calories

question

amount of Calories active adults need per day

answer

2000-2500

question

proteins

answer

biological molecule composed of amino acids -crucial structural and functional compounds in living organisms -nutritionists recommend getting about 10% of daily calories from protein

question

Provide energy

answer

carbohydrates, fats and oils, proteins

question

Facilitate energy use, growth, repair, and reproduction

answer

Vitamins and minerals

question

Replaces fluid in cells and tissues

answer

water

question

amino acids

answer

-subunits of protein molecules -"building blocks of life" -contain carbon, hydrogen, oxygen, and nitrogen -20 different kinds; our cells can make 11, the other 9 come from food

question

structural proteins

answer

-make up parts of cells, tissues, and organs -enable cells to move, to divide, and to transport materials around internally

question

enzymes

answer

proteins that make up functional proteins and facilitate chemical reactions but is not permanently altered in the process -a biological catalyst

question

essential amino acids

answer

one of 9 of the 20 types of amino acids, or building blocks, that our bodies cannot manufacture and that we must consume in our foods

question

complete protein (high quality protein)

answer

dietary protein that supplies all the essential amino acids -typically protein from animal products

question

incomplete proteins

answer

lack some of the essential amino acids -typically protein from plant sources

question

complementary proteins

answer

combining plant foods from different groups on the same day provides all the necessary amino acids

question

legumes

answer

include beans, peas, peanuts, and seeds -ex. soy products which come from soy beans

question

gout

answer

disease that involves the buildup of certain crystalline compounds in the big toe join an d other areas -caused by consuming too much protein (esp. animal protein) which puts added stress on the liver and kidneys

question

determining daily protein requirements

answer

1. determine your body weight 2. convert pounds to kilograms: lb/2.21 lb/kg=kg 3. multiply by 0.8g/kg for average adult to get requirement in grams per day

question

daily protein requirements (most adults)

answer

.75-.80 gram of protein per kilogram of body weight per day

question

daily protein requirements (recreational athletes)

answer

1.0-1.1/kg

question

daily protein requirements (elite athletes in training)

answer

1.2-1.6 g/kg

question

carbohydrates

answer

member of a class of nutrients containing sugars and starches, which supply most of the energy that sustains normal daily activity

question

simple carbohydrates

answer

"sugars" carbohydrate made up of one or two sugar subunits and that delivers energy in a quickly usable form. Glucose, a monosaccharide, has one sugar subunit. Table sugar, a disaccharide, has two sugar subunits.

question

complex carbohydrate

answer

"starches" important energy-storage compound and structural building material in plants and animals. Also called polysaccharides, the complex carbohydrates are made up of longs chains of sugar molecules and deliver time release energy

question

hypoglycemia

answer

low blood sugar can leave you feeling foggy-headed, weak, and shaky

question

fiber

answer

indigestible carbohydrates in the diet that speed the passage of partially digested food through the digestive tract. fiver helps control appetite and body weight by creating a feeling of fullness without adding extra calories

question

insoluble fiber

answer

-found in bran, whole grains, and fruits and vegetables -speeds the passage of food and reduces bile acids and certain bacterial enzymes

question

soluble fiber

answer

-in oat bran, dried beans, some fruits and vegetables -helps lower blood cholesterol levels and the risk of cardiovascular disease -also assists the passage of digested food through the digestive tract

question

fiber consumption statistics

answer

-90% of American's do not consume the recommended daily amount of fiber -typical American only eats about 12 grams/day, less than half of the DRA of 25-30 grams or more

question

diverticulosis

answer

the formation of tiny pouches in the colon that bulge out through the intestinal wall like bubbles -pouches can get inflamed and can cause intestinal pain, bloating, bleeding, blockages, and other symptoms

question

glycemic index

answer

a measurement of the rate at which foods raise levels of glucose in the blood, and in turn, trigger the release of insulin and other blood sugar regulators

question

glycemic load

answer

combination of glycemic index plus portion size

question

lipid

answer

a class of molecules that includes fats, oils, and waxes that do not dissolve in water -also include steroids such as steroid hormones, cholesterol, and certain vitamins

question

fat

answer

a lipid such as butter, lard, and bacon grease, all of which are solids at room temperature

question

oils

answer

usually golden liquids at room temperature; a lipid such as corn and olive oil

question

fatty acid

answer

the basic unit of triglycerides-long chains of carbon atoms

question

triglycerides

answer

lipid molecule made up of three fatty acid chains or "tails" attached to one glycerol "head" containing a three-carbon backbone. Common form of fats in foods and in organisms

question

saturated fat

answer

a lipid, usually a solid fat like butter, in which most of the chains of carbon atoms are loaded (or "saturated") with as many hydrogen atoms as the chain can carry. Saturated chains are straight, allowing them to pack together and act like a solid -a fatty acid chain where every available carbon bond is filled with hydrogen atoms -worse for you than unsaturated

question

unsaturated fats

answer

a lipid, usually a liquid oil, in which most carbon chains lack the maximum load of hydrogen atoms (because there is a carbon-carbon double bond). Therefore chains are kinked and can't pack tightly, thus they can slip past each other and act like liquids

question

monounsaturated fatty acid (MUFA)

answer

lipid whose fatty acid chains have just one kinked (double bonded-unsaturated) region. Olive oil, canola oil, and cashew oil are high in mono-unsaturated fatty acids -lowers LDLs, raises HDLs

question

polyunsaturated fatty acids

answer

lipid whose fatty acid chains have two or more kinked (unsaturated regions). Corn oil, safflower oil, and cottonseed oils these acids -lowers LDLs, raises HDLs

question

trans fat

answer

an unsaturated lipid or oil with hydrogen atoms added to cause more complete saturation and make the oil function as a solid. Margarines and vegetable shortenings are examples -bad for you b/c increase LDL and lower HDL. Also raise triglyceride levels

question

essential fatty acids

answer

lipid components, including linolenic acid, EPA, DHA, and linoleic acids, which the body cannot manufacture and which we must obtain in polyunsaturated oils

question

omega-6 fatty acid

answer

a lipid that includes linoleic acid; abundant in polyunsaturated oils such as canola, corn, soybean, and sunflower oil. The fatty acids are polyunsaturated and have doubled-bonded carbons at TWO sites, including one at the sixth carbon along the chain

question

omega-3 fatty acid

answer

has double bonded carbons at THREE sites, including one at the third carbon along the chain. Includes linoleic acids, EPA, and DHA. Abundant in polyunsaturated oils from flaxseeds, walnuts, and certain fish. Found in lesser amounts in canola and soybean oils. The fatty acids are double-bonded at three sites, including one at the third carbon along the chain

question

lipoproteins

answer

a lipid plus protein transport particle that can move along easily in the bloodstream; carries triglycerides or cholesterol

question

cholesterol

answer

the most common steroid in the body. a waxy lipid in the steroid class that is an important component of cell membranes and is transported in the blood by carriers called LDL and HDL. Some of it in the blood comes from the diet; most is made in the liver -USDA recommends you consume less by cutting back on red meat, egg yolks, and high-fat dairy products

question

Low-density lipoprotein (LDL)

answer

-eating saturated fat and trans fat raises these levels in bloodstream -a form of lipoprotein sometimes called "bad cholesterol." These levels rise in response to saturated fats in the diet and can contribute to plaque deposits inside blood vessels

question

high-density lipoprotein (HDL)

answer

"good cholesterol" -these levels rise in response to polyunsaturated fats and prevent and reduce plaque deposits in blood vessels

question

vitamins

answer

organic compounds in foods that we need in tiny amounts to promote growth and help maintain life and health

question

water-soluble vitamins

answer

-dissolve only in water, and can be absorbed directly into the blood stream -because they are not stored in the liver, body fat, or other tissues, we need to consume them on a regular basis -ex. vitamin C and B

question

fat-soluble vitamins

answer

-dissolve only in fat, so must associate with fat molecules in order to be absorbed through the intestinal tract -excess unused quantities tend to be stored, and can cause liver damage -ex. vitamin A, D,E, and K

question

hypervitaminosis

answer

toxic condition caused by very high levels of certain vitamins

question

minerals

answer

an element such as calcium or sodium that allows vital physiological processes, including nerve transmission, heartbeat, oxygen delivery, and absorption of vitamins

question

major minerals

answer

a mineral needed in relatively large amounts, including SODIUM, CALCIUM, phosphorous, magnesium, potassium, and chloride

question

trace minerals

answer

an element the body needs in very tiny amounts; includes IRON, zinc, copper, iodine, selenium, fluoride, and chromium

question

osteoporosis

answer

a disease of thinning, weakened, porous bones during which too little calcium is deposited in the bones or retained in it

question

Sodium

answer

regulates the water contents of blood and body fluids; for the transmission of nerve impulses; for muscle contraction (heartbeat);and metabolic functions in cells -only need about 500 mg a day American's consume 3100-4700 (men), 2300-3100(women) -recommended dietary allowance recommends no more than 2400 mg -high levels can increase calcium loss in urine, increasing risks of fracture in old age

question

Calcium

answer

-recommendations: 1000-3000 mg/day -too little can cause osteoporosis, kidneys tones, bone spurs, and deposits or plaques inside blood vessels -vitamin D helps in absorption

question

iron

answer

need it to produce healthy blood, muscle function, and normal cell division -females:18 mg -males:10mg

question

iron-deficiency anemia

answer

a disease in which the body takes in too little iron and makes too little oxygen-carrying hemoglobin

question

dehydrated

answer

depleted of normal, necessary levels of body fluids

question

Water

answer

Maintains proper salt and pH balance, and helps transport substances within our bodies

question

RDAs

answer

-recommended dietary allowance -a listing of the average daily nutrient intake level for a list of vitamins and minerals that meets most people's daily needs

question

DVs

answer

-daily values -a list of all the important nutrients from two less inclusive government lists-the RDIs and the DRVs -printed on all nutrition labels

question

BMR

answer

basal metabolic rate, the amount of energy your body uses in a given time period while resting or sleeping -accounts for 50-70% of your calorie consumption each day

question

antioxidants

answer

compounds in foods that helps protect the body against the damaging effects of oxygen derivatives called free-radicals

question

folate

answer

a form of vitamin B that is vital for spinal cord development and helps breakdown homocysteine as the body digests proteins

question

functional proteins

answer

proteins that perform crucial functions rather than making up physical structures. Ex. enzymes

Get Fit Stay Well Ch. 8 – Flashcards

Unlock all answers in this set

Haven't found what you were looking for?

Search for samples, answers to your questions and flashcards