Health Test 8 – Flashcards
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Controlling body weight is best accomplished by:
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balancing calories, getting regular exercise & maintaining a balanced diet.
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The # of premature deaths in America per year that are attributed to inactivity & overweight:
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100,000
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What percentage of American adults are overweight?
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67%
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Weight loss of ___ of body weight is enough to reduce health risks & increase life expectancy in obese individuals.
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5-10%
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What are some true genetic factors of obesity?
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>600 genes are linked to obesity; if 1 parents is obese, the child has a 40% chance of being so as well;
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Resting metabolic rate:
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the energy required to maintain vital body functions while the body is at rest. (respiration, heart rate, body temp, blood pressure)
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Largest component of metabolism:
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RMR - resting metabolic rate
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Metabolic rate is higher in:
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men who regularly exercise / have a higher proportion of muscle mass
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Lifestyle factors that lead to successful weight management:
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increased physical activity, decreased or neutral energy intake, stress management
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The greater amount of muscle mass, the...
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higher the RMR
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Which elements in the energy balance equation are under individual control?
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increase the amount of energy you burn by increasing physical activity & decreasing the amount of energy you take in by consuming fewer calories.
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Hormone thought to be linked to obesity:
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leptin
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A negative energy balance of ___ calories is needed to produce a one pound weight loss.
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3,500
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On average, Americans exercise ____ minutes per day.
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15
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True statements about psychological & social factors in eating behavior.
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-use food to cope with stress & negativity, eating distracts from difficult feelings (loneliness, anger, boredom, anxiety), used to combat low moods, energy levels & self-esteem,
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Snacks low in energy density:
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baby carrots, fruits & veggies
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Energy density is:
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# of calories per oz/g of food
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Eating patterns best for weight management:
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eat during the day not at night...
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How much daily physical activity is recommended for someone trying to maintain weight loss:
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60-90 minutes/day
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A person's ongoing internal comments/discussion:
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self-talk
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Appropriate uses of food:
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to fuel life activities, foster growth and bring pleasure. NOT to manage stress.
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How to evaluate & select diet books:
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reject books that: advocate unbalanced diets, quick weight loss, single food diets, use gimmicks Accept books: advocate balanced approach to diet & exercise & offer sound nutrition advice.
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Which groups are more likely to consume excess calories throughout the day?
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out with friends, family, holidays, special occasions
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Adverse effects of ephedra:
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-elevated blood pressure, panic attacks, increased heart rate, insomnia, increased risk of heart disease, stroke.
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Fiber in diet pills:
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is the common ingredient in OTC diet aids however they act as a bulking agent in the large intestine, NOT the stomach so they do not suppress the appetite.
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Prescription drugs that treat obesity:
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?
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Prescription weight loss drugs usually recommended only to people with BMI over ___
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30
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Body dysmorphic disorder:
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overly concerned with physical appearance, obsess over minor flaws that are not obvious to others.
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Muscle dysmorphia:
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too small & not muscular enough
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Eating disorder by refusal to eat enough food to maintain minimally normal body weight:
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anorexia nervosa
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Bulimia:
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binge eating & then purging
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Good strategies for successful weight loss programs:
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-set reasonable goals, stay motivated, create negative energy balance, increase physical activity
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Body weight/fat can be controlled by balancing calories consumed with calories expended in daily activities.
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true
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If both parents are overweight, their children are twice as likely to be so than children with one overweight parent.
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true
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Women usually have higher metabolic rates than men.
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false
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A history of weight loss reduces metabolic rate.
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true
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Individuals who increase their fat free mass, increase their metabolic rate.
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true
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Those who eat out usually consume more calories than people who eat at home.
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true
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Most people overestimate the amount of food & calories they consume.
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false, underestimate
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Disturbed eating patterns can develop when food is used to regulate emotions.
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true
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On average, Americans spend more than ten times more time watching TV each day than exercising.
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true
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A food with high energy density has a small number of calories per ounce of weight.
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false, LOW ENERGY DENSITY
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Reduced-fat foods usually contain significantly fewer calories than their full-fat component.
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false
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If you are trying to maintain weight loss, authorities recommend at least 60 minutes of moderate physical activity per day.
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true
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It is recommended that a person should lose no more than 0.5-2 lbs per week.
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true
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Most over the counter diet aids containing fiber contribute 1/2 a days recommended dietary fiber intake.
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false
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The best predictor of maintaining weight loss after a commercial weight-loss program is regular exercise.
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true
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95% of people affected by anorexia nervosa are women.
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true?
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The body mass index of Miss America winners has increased since the 1920s, paralleling the increase in BMI among Americans
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