Health: Chapters 9,10,11 – Flashcards
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What is the main nutrition-related problem likely to be encountered by a vegan if his or her diet is not carefully selected?
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insufficient intake of vitamin B-12
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Fat provides ________ calories per gram.
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9
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Which of the following should count toward your total daily fluid intake?
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only water
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Essential nutrients include all of the following EXCEPT
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enzymes
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The primary function of vitamins is
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to regulate various chemical reactions within cells.
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Endurance athletes may benefit from consuming additional
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proteins
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Consumption of whole grains has been linked to
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All of these
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Most of the fats in food are in the form of
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Triglycerides
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Human body weight is composed of approximately _______________ water.
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50-60%
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Examples of trace minerals include
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fluoride, copper, and zinc.
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Which of the following are richest in complex carbohydrates?
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grains and legumes
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Meats, fish, poultry, and eggs are sources of ___________ protein.
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complete
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Fiber can help
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all of these
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Leading sources of saturated fat in the American diet include all of the following EXCEPT
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fish
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Which of the following is NOT a function of fats?
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The remove waste products
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A potentially fatal vitamin deficiency disease, caused by a lack of vitamin C in the diet, is
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Scurvy
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Foods from most plant sources supply ____________ proteins.
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incomplete
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If the air temperature is 75°F, cooked or refrigerated foods should not be left at room temperature for more than
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2 hours
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Examples of major minerals include
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calcium, potassium, and magnesium.
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Which of the following essential nutrients does NOT supply energy?
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vitamins
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Which of the following is NOT one of the Dietary Guidelines for Americans?
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Choose a diet low in complex carbohydrates.
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Which of the following foods is NOT considered a simple carbohydrate?
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potato
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A guideline for food safety is to
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wash hands for 10 seconds after handling food.
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Saturated fats are primarily found in
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animal food sources and are solid at room temperature.
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Individuals with high blood pressure may benefit from dietary restriction of
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sodium
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Two vitamins produced within the body are
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vitamin D and vitamin K.
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Endurance exercise significantly increases
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daily calorie expenditure
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Cooling down after exercise is important to
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restore circulation to its normal resting condition.
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To improve cardiorespiratory endurance during moderate-intensity activities such as walking or swimming slowly, you should exercise for at least
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45 minutes, three times per week.
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Flexibility is best described as
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the ability of joints to move through their full range of motion.
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Which of the following statements about athletic injuries is TRUE?
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Seek medical attention for minor injuries that do not get better within a reasonable amount of time.
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Exercise is a subset of physical activity that is
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planned, structured, and repetitive.
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Which of the following statements about exercise programs is TRUE?
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The best exercise programs promote health and are fun.
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The physical activity pyramid includes all of the following EXCEPT
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agility training.
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Which of these statements about warm-up sessions is FALSE?
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Warm-up activities are usually of high intensity.
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Which of the following activities will provide the MOST aerobic benefit for a beginning exerciser who has been sedentary until then?
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walking
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Muscular endurance is the
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amount of force a muscle can produce with a single maximum effort.
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Which of the following statements about treating injuries with application of heat is FALSE?
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It should be used before using ice.
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Serious dehydration may cause all of the following EXCEPT
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torn ligaments.
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Application of force with movement is called _______________ exercise.
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isotonic
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All of the following are dimensions of progressive overload EXCEPT
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specificity.
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To develop a particular fitness component, you must perform exercises that are designed particularly for that component. This is referred to as
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specificity.
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To improve muscular endurance, it is best to
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use heavy resistance with few repetitions.
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Exercise frequency refers to
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the number of times per week you exercise.
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Weight training with free weights represents which one of the following types of exercise?
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isotonic
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In which of the following situations should John get a medical examination before beginning an exercise program?
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all of these
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In a weight training program for general fitness, do ______ repetitions of each exercise.
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8-12
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The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity is
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cardiorespiratory endurance.
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Exercise intensity refers to
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How hard you work
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Which of the following is a person with excessive body fat more likely to experience than a person with a healthy body composition?
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all of these
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Which of the following statements about the effects of cardiovascular exercise on metabolism and body composition is FALSE?
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It can result in substantial weight gain due to increase in muscle mass.
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Exercise duration refers to
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how long your exercise session is.
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The best fluid replacement during a 45-minute exercise session is
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cool water
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Which of the following statements about fluid balance during and after exercise is FALSE?
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Thirst is a good indicator of how much you need to drink.
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Which of the following statements about the effects of improved cardiorespiratory fitness is FALSE?
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Resting blood pressure increases.
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All of the following are cardiorespiratory endurance activities EXCEPT
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Weight training
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Characteristics of bulimia include all of the following, EXCEPT
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Significant weight loss
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An eating disorder characterized by recurrent episodes of overeating followed by purging is
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bulimia nervosa.
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Type 2 diabetes
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is best prevented by eating a healthy diet and exercising.
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An initial step in the treatment of bulimia is
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Treating depression
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An example of a snack low in energy density is
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celery sticks.
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Resting metabolic rate is
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the energy required to maintain vital body functions.
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The amount of stored fat in a given individual is the result of all of the following EXCEPT
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climate.
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The main drawback of using BMI to assess health is that it is not a good tool for
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assessing body composition.
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People who tend to store body fat in the _________ are at increased risk for chronic disease.
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Buttocks
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A condition characterized by extreme dissatisfaction with appearance, body type, and/or body composition is
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body dysmorphic disorder.
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Psychological problems stemming from obesity include all of the following, EXCEPT
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schizophrenia
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Exercise affects metabolic rate by doing all of the following, EXCEPT
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building strength during exercise.
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Which of the following is considered essential fat?
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fat stored in various tissues and critical for normal body functioning
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Recent research indicates that drinking more than one soda per day may be associated with
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metabolic syndrome.
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A health problem associated with bulimia is
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tooth decay.
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The greater the amount of muscle mass, the
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higher the resting metabolic rate.
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Hydrostatic weighing is used to predict percent body fat based on
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body density and water displacement.
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The largest component of metabolism is
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resting metabolic rate.
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In America, eating disorders affect
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mostly women.
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Body mass index (BMI) is calculated by dividing
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your weight by the square of your height.
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Which of the following is NOT characteristic of binge-eating disorder?
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purging
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The concept of energy balance refers to the need to balance
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calories consumed with calories burned.
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According to the National Institutes of Health, which of the following trends is occurring?
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The percentage of overweight Americans is increasing.
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Surgical procedures to help the extremely obese lose weight involve
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modifying the gastrointestinal tract to reduce food intake.
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Which of the following is considered a psychosocial factor that contributes to obesity?
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the use of food to lessen stress
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A health risk associated with anorexia nervosa is
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low blood pressure.
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Most weight problems are caused by
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unhealthy lifestyle.
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Which of the following are activities that use calories?
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all of these
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Which of the following patterns of eating is recommended for weight management?
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eating every three to four hours
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Which of the following protects against weight gain and is essential for maintaining weight loss?
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Physical activity
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Meats, fish, poultry, and eggs are sources of ___________ protein.
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complete
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