Health and Wellness Loftlalian – Chapter 5 – Flashcards
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1. The obesity level is the point at which excess body fat can lead to serious health problems. a. True b. False
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True
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2. Research indicates that individuals who are 30 or more pounds overweight during middle age (30 to 49 years of age) lose about 3 years of life. a. True b. False
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False
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3. Family and friends have the greatest influence on people's perception of what constitutes an "ideal" body weight. a. True b. False
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False
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4. Frequent fluctuations in weight (up or down) markedly increase the risk of dying of a cardiovascular disease. a. True b. False
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True
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5. The body functions best when blood sugar remains at a constant level. a. True b. False
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True
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6. People with bulimia typically are gaunt looking and significantly underweight. a. True b. False
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False
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7. Genetic and lifestyle-related individual differences determine the number of calories required to maintain or lose body weight. a. True b. False
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True
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8. The human body requires a certain amount of oxygen per pound of lean body mass. a. True b. False
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True
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9. Sleep deprivation appears to be conducive to weight loss and may interfere with the body's capability to gain weight. a. True b. False
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False
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10. You should weigh yourself at different times of the day to more effectively monitor your body weight. a. True b. False
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False
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11. ?BMI levels of ____ or higher are indicative of excess body fat that can lead to significant health problems. a. ?20 b. ?22 c. ?25 d. ?28 e. 30
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30
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12. ?Excessive body weight combined with ____ is the second leading cause of preventable death in the United States. a. ?poverty b. ?problem drinking c. ?physical inactivity d. ?substance abuse e. ?accidental injury
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physical inactivity
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13. ?A desire to achieve model-like thinness contributes to the gradual increase in the number of people who develop ____. a. ?eating disorders b. ?diet plans c. ?diabetes d. ?food allergies e. ?weight-regulating mechanisms
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eating disorders
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14. ?Research indicates that individuals who are 10 to 30 pounds overweight during middle age (30 to 49 years of age) lose about ____ years of life. a. ?three b. ?five c. ?seven d. ?nine e. ?eleven
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seven
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15. ?Which popular diet forbids consumption of alcohol, meat, fish, oils, sugar, and white flour? a. ?Zone b. ?Best Life c. ?DASH d. ?Ornish e. ?Paleo
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Ornish
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16. ?Various studies indicate that most people, especially obese people, tend to ____. a. ?have a low diet-resistance level b. ?overestimate their caloric intake c. ?underestimate their activity level d. ?underestimate their energy intake e. ?shy away from yo-yo dieting
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underestimate their energy intake
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17. ?Which popular diet was originally designed as a heart-healthy diet to help lower high blood pressure? a. ?Zone b. ?Best Life c. ?DASH d. ?Ornish e. ?Paleo
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DASH
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18. ?Foods with a high glycemic index help ____ after prolonged, rigorous aerobic exercise. a. ?deplete glycogen stores b. ?replenish depleted glycogen stores c. ?lower the risk for cardiovascular disease d. ?stave off overeating e. ?diabetics manage blood sugar levels
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replenish depleted glycogen stores
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19. ?A consequence of the body using protein instead of a combination of fats and carbohydrates as a source of energy is that ____. a. ?weight loss is as much as ten times slower b. ?most of the weight lost is in the form of water c. ?energy is produced more efficiently d. ?the protein-water mix is ideal for weight loss e. ?most of the weight loss represents fat loss
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most of the weight lost is in the form of water
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20. ?The major risk associated with long-time adherence to low-carbohydrate/high- protein diets is an increased risk of heart disease because ____. a. ?protein-rich foods are often high in antioxidants b. ?excess protein produces too much muscle c. ?high-protein foods are often high in fat d. ?few people consume adequate amounts of protein e. ?protein-rich foods are often high in phytonutrients
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high-protein foods are often high in fat
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21. ?When fasting or on a crash diet, ____ storage can be completely depleted in just a few days. a. ?protein b. ?fat c. ?water d. ?cellulite e. ?glycogen
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glycogen
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22. ?Which popular diet is designed to reduce daily caloric intake by 500 to 1,000 calories by emphasizing foods of lower energy density? a. ?Mediterranean b. ?Atkins c. ?South Beach d. ?Volumetrics Eating Plan e. ?Weight Watchers
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Volmetrics Eating Plan
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23. ?Even though Joan is underweight, she has an intense fear of becoming fat. This fear is characteristic of which eating disorder? a. ?dysmorphic disorder b. ?anorexia nervosa c. ?bulimia nervosa d. ?binge-eating disorder e. ?emotional eating
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anorexia nervosa
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24. ?One difference between anorexics and people afflicted with bulimia nervosa is that bulimia sufferers ____. a. ?are closer to their recommended body weight b. ?fear weight gain more than death from starvation c. ?feel little to no sense of shame d. ?are sensitive to cold due to low body temperature e. ?eat in seclusion more often
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are closer to their recommended body weight
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25. ?Unlike people suffering from bulimia nervosa, binge-eating individuals ____. a. ?purge at least twice a day b. ?self-induce vomiting c. ?do not purge d. ?eat slowly but steadily e. ?do not eat to the point of being uncomfortable
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do not purge
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26. ?Which food choice associated with emotional eating triggers a release of mood-elevating opiates? a. ?popcorn b. ?salted nuts c. ?chocolate d. French fries? e. ?ice cream
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chocolate
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27. ?Lester eats only organic foods and eschews any meats, fruits, or vegetables that he considers impure. Such "righteous" eating is characteristic of which disorder? a. ?orthoxia b. ?obsessive eating c. ?anorexia athletica d. ?emotional eating e. ?pregorexia
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orthoxia
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28. ?Manny often skips lunch and/or dinner when he's on a "bender," i.e., binge-drinking. This behavior is characteristic of which disorder? a. ?pregorexia b. ?alcoholexia c. ?emotional drinking d. ?drunkorexia e. orthoxia
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drunkorexia
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29. ?One pound of fat is the equivalent of ____ calories. a. ?1,000 b. ?2,500 c. ?3,500 d. ?4,000 e. ?4,500
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3,500
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30. ?Caloric intake could be balanced against output if ____ could be determined accurately. a. ?recommended body weights b. ?metabolic rates c. ?setpoints d. ?food intakes e. ?daily energy requirements
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daily energy requirements
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31. ?Which internal mechanism has been likened to a thermostat for body fat? a. ?setpoint b. ?estimated energy requirement c. ?basal metabolic rate d. ?weight regulator e. ?resting metabolic rate
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setpoint
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32. ?A daily caloric intake of approximately ____ calories provides the necessary nutrients if a variety of nonprocessed foods are distributed properly over the basic food groups. a. ?750 b. ?900 c. ?1,000 d. ?1,200 e. ?1,500
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1,500
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33. ?You may require a multivitamin supplement if your daily caloric intake is ____ calories. a. ?< 2,000 b. ?< 1,800 c. ?1,300 d. ?1,600 e. ?1,750
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1,300
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34. ?Which hormone, produced primarily in the stomach, stimulates appetite? a. ?insulin b. ?ghrelin c. ?leptin d. ?peptin e. ?glycogen
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ghrelin
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35. ?Which hormone, produced by fat cells, lets the brain known when you are full? a. ?ghrelin b. ?peptin c. ?leptin d. ?insulin e. ?glycogen
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leptin
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36. ?A well-designed weight management program should include a good night's rest, which is ____ hours of sleep. a. ?nine b. ?six c. ?seven d. ?Five e. ?Eight
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Eight
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37. ?Depending on body size, activity patterns, rehydration level, and dietary intake, your weight will likely fluctuate by ____ from one day to the next. a. ?two to three pounds b. ?a half-pound at most c. ?a quarter-pound or so d. ?a pound or more e. ?three to four pounds
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a pound or more
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38. ?The Institute of Medicine of the National Academy of Sciences recommends that people accumulate ____ of moderate-intensity physical activity most days of the week. a. ?2 hours b. ?30 minutes c. ?60 minutes d. ?90 minutes e. ?3 hours
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60 minutes
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39. ?Data have shown that people who get more ____ early in the day have lower BMIs. a. ?caloric intake b. ?rest c. ?aerobic exercise d. ?light exposure e. ?vitamins
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light exposure
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40. ?What is the best exercise modality to offset the setpoint? a. ?anaerobic exercise b. ?aerobic exercise c. ?strength training d. ?running e. ?walking/jogging
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aerobic exercise
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41. ?In broad daylight, an individual is exposed to about ____ lux. a. ?500 b. ?1,000 c. ?5,000 d. ?10,000 e. ?15,000
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10,000
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42. ?The weight lost while wearing a rubberized suit or sitting in a sauna is ____ weight. a. ?subcutaneous b. ?abdominal c. ?muscle d. ?water e. ?sugar
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water
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43. ?Significantly overweight people intent on losing weight should choose exercises in which they ____. a. ?have to support their body weight b. ?do not have to support their body weight c. ?swim in cold water d. ?run in place e. ?walk or jog
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do not have to support their body weight
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44. ?If your goal is health fitness, how much physical activity is recommended? a. ?20 minutes every other day b. ?30 minutes at least 5 days a week c. ?60 minutes every other day d. ?90 minutes every other day e. ?2 hours a week
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30 minutes at least 5 days a week
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45. ?Consuming most of your calories earlier in the day seems to ____. a. ?help with weight loss b. ?increase the risk of atherosclerosis c. ?increase food cravings by early afternoon d. ?slow down the metabolism e. ?hinder weight loss
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help with weight loss
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46. ?As you start your diet plan, remember that a standard cup is ____. a. ?4 ounces b. ?6 ounces c. ?8 ounces d. ?10 ounces e. ?12 ounces
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8 ounces
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47. ?To minimize hunger pangs while dieting, you should include sufficient ____ with each meal. a. ?dairy b. ?pasta c. ?fat d. ?protein e. ?simple sugars
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protein
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48. ?Which popular diet emphasizes low-glycemic foods? a. ?Mediterranean b. ?Atkins c. ?South Beach d. ?Volumetrics Eating Plan e. ?Weight Watchers
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South Beach
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49. ?Which popular diet employs a points system and features foods rich in protein and fiber? a. ?Mediterranean b. ?Atkins c. ?South Beach d. ?Volumetrics Eating Plan e. ?Weight Watchers
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Weight Watchers
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50. ?Weight management is accomplished by making a ____ physical activity and proper food selection. a. ?good-faith effort at b. ?lifetime commitment to c. ?day-to- day run at d. ?seasonal adjustment to e. ?five-year commitment to
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lifetime commitment to
