kin 2504 test 2 (some of material) – Flashcards

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chemical compounds that supply the energy and raw materials we need to survive are known as
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nutrients
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The most frequently eaten vegetables in America are
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iceberg lettuce and potatoes
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According to the American College Health Association survey, approximately what percentage of college students consumes the recommended 5 servings of fruits and vegetables daily?
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6%
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College students typically come to school with preexisting preferences based on insufficient nutritional knowledge. A common example of these preferences would include
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high protein foods
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Which of the following food choices would be considered the least healthy in terms of fat content?
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fettuccine Alfredo
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A measure of the amount of chemical energy that a food provides is known as
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a calorie
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People under stress often
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use sugar to alter energy levels
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Essential nutrients are
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nutrients that can only be obtained from the diet
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Which nutrient makes up antibodies that protect us from disease, assists with building and repair of bone and skin, and helps to transport oxygen?
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protein
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Substances that form the major structural components of the body are known as
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proteins
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Subunits of protein molecules are known as
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amino acids
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Of the 20 different types of amino acids, ________ are considered essential.
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9
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Which of the following would be considered a complete protein source?
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steak
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Proteins from plant sources
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can be combined to obtain complementary proteins
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The daily protein requirement for an elite athlete is approximately
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1.5 grams per kilogram of body weight
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John is a healthy 20-year-old college student. He weighs 160 lbs and jogs at a moderate pace 3 days per week for 20 minutes. Based on this information, approximately how many grams of protein does he need daily?
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60 grams
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A good source of complex carbohydrate includes
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squash
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Simple carbohydrates primarily provide
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energy
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A good source of fiber (indigestible carbohydrate) includes
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dried beans
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Starches and other complex carbohydrates are also called
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polysaccharides
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Which of the following types of fiber is associated with lowering cholesterol?
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soluble
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The glycemic index is a measure of the rate at which foods
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raise blood sugar levels
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The fatty acids in most foods and in the body occur in the form of
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triglycerides
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Fats that are solid at room temperature are
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saturated
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When hydrogen atoms are added to an unsaturated oil to cause more complete saturation, it produces
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trans fats
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An oil high in monounsaturated fatty acid is
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olive oil
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Omega-6 fatty acids have double-bonded carbons at
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2 sites
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Which of the following is high in trans fats?
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margarine
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The current USDA "ChooseMyPlate.gov" website
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provides specific daily food recommendations based on your sex, size, age, and activity level
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The most common steroid in the body is
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cholesterol
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The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as
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LDL
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HDL cholesterol
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helps protect against heart disease
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Which of the following is a way to get more heart-healthy fat into the diet?
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cook with unsaturated oils
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Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as
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vitamins
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Which of the following is a fat-soluble vitamin?
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vitamin A
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A vitamin that increases the absorption of calcium is
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vitamin D
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A vitamin that is important in maintenance of vision is
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vitamin A
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A vitamin that aids blood clotting is
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vitamin K
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A vitamin that helps maintain nervous system function is
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niacin
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A vitamin that strengthens blood vessels is
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vitamin C
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People with low vitamin intakes tend to not eat enough
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fruits
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Micronutrients that enable our nerves to transmit impulses are known as
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minerals
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Which of the following is a macromineral?
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potassium
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Which of the following is a role of sodium in the body?
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regulating the water contents of blood and body fluids
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The Recommended Dietary Allowance (RDA) for sodium is
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2300 mg or less per day
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A disease associated with low calcium intake is known as
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osteoporosis
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The most common nutrient deficiency worldwide is associated with
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iron
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Which mineral is associated with wound healing?
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zinc
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Which mineral is a component of hemoglobin?
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iron
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Which mineral helps regulate pH balance?
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phosphorus
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Which mineral assists with the breakdown of glucose?
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chromium
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Which mineral helps regulate metabolism?
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iodine
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Anemia results in
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low blood oxygen levels
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Humans are made up of approximately ________% water
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60
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Water is used in the body to
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facilitate transport of substances
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The Daily Reference Value (DRV) for fiber is
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25 grams per day
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The Daily Reference Value (DRV) for cholesterol is
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300 mg
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The biggest variable related to caloric needs is
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body size
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The Harvard Medical School pyramid recommends minimizing the consumption of
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refined carbohydrates
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Compared to refined foods, whole foods
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have higher amounts of fiber
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Foods that typically make you feel full and keep you satisfied longer
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consist of higher amounts of fiber.
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Oxygen derivatives that can cause the body damage are known as
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free radicals
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The best sources of energy during exercise are
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carbohydrates
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Jan is an endurance athlete. Due to her activity level, she needs more calories than the average female. For her to perform at her peak, it is recommended that the majority of her calories come from
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complex carbohydrates
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Excessive protein should be avoided during a pre-game or pre-workout meal because
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it takes longer to digest
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True/False Poor diet is one of the biggest contributors to diabetes
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TRUE
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True/False A majority of college students are dissatisfied with their body shape and size
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TRUE
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True/False Active adults need about 1,200 to 1,500 calories of food energy per day
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FALSE
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True/False Protein molecules are chains of subunits called amino acids
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TRUE
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Simple carbohydrates primarily provide
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energy
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True/False Weight loss resulting from the Atkins Diet is primarily a result of the high protein intake
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FALSE
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True/False Brain and nerve cells are dependent upon a steady supply of glucose
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TRUE
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True/False Most "low-carb" foods are highly processed
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TRUE
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True/False Monounsaturated fatty acids contain only one saturated region
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FALSE
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True/False All food sources of fats and oils contain both saturated and unsaturated fats
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TRUE
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True/False "Low-fat" cookies made with vegetable shortening are generally healthy foods
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FALSE
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True/False The Mediterranean Diet encourages people to use olive oil liberally in cooking and at the table
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TRUE
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True/False HDL and LDL cholesterol are stored in the liver
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FALSE
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True/False Smoked meats tend to be low in sodium
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FALSE
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True/False Most Americans consume less than the daily amount of calcium recommended by government guidelines
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TRUE
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True/False Acute iron toxicity is the leading cause of accidental poisoning in small children in the United States
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TRUE
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True/False A person's need for water remains fairly constant regardless of diet and exercise
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FALSE
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True/False The U.S. government requires that every food package list all ingredients in order of largest to smallest ingredient by weight
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TRUE
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True/False Food portion sizes in America contribute to overeating
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TRUE
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True/False Vitamin C is an antioxidant
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TRUE
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True/False Nutritional supplements are required for optimal muscle growth and strength gains
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FALSE
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True/False Lacto-vegetarians are at high risk for developing vitamin D and B12 deficiencies
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FALSE
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True/False A rise in the importation of fresh fruits and vegetables from developing countries increases the risk of foodborne illnesses
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TRUE
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When body mass index (BMI) goes above ________, an individual is considered to be more than 10 percent over recommended body weight
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25
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What percentage of adult Americans is considered obese?
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33%
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In the past 25 years, obesity rates for adolescents have
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more than tripled
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Underweight is defined as a BMI of
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<18.5
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Overweight is defined as a BMI of
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25 to 29.9
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Obesity is defined as a BMI of
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>30
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Successful weight loss can be best accomplished by
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making small dietary changes over time
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The relationship between the amount of calories consumed in food and the amount of calories expended through metabolism and physical activity is known as
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energy balance
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Estimates from the World Health Organization in 2011 indicated that approximately ________ billion people worldwide are overweight.
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1.6
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By 2015, the World Health Organization expects the number of obese individuals worldwide to
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double
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Overconsumption of food is often encouraged by
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estaurant portion sizes
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The most important factor to keep in mind when losing weight is
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your overall percentage of body fat
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According to the U.S. Department of Agriculture, Americans consume an average of approximately _____ calories more per day now than they did in 1970.
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500
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On average, what percentage of our daily calories comes from sweets, sodas and fruit drinks, alcoholic beverages, and salty snacks?
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33%
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What major factor contributes to overconsumption of sweets, sodas and fruit drinks, alcoholic beverages, and salty snacks?
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advertising
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Dietary factors contributing to the incidence of obesity worldwide include
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high fat consumption
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Which factor influencing body weight is related to lifestyle, rather than heredity?
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personal choices
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Researchers at the Mayo Clinic found that lean people burn between 279 and 477 more calories daily than obese individuals do as a result of
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non-exercise activity
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A signal of fullness from the body is known as
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satiety
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A lifestyle factor that influences weight includes
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exercise
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What percentage of Americans engage in no exercise, sports, or other physical activity at all during their leisure time?
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25%
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Which racial/ethnic group has the lowest percentage of overweight?
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Asian Americans
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Women have a tendency to burn fewer calories than men due to
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their higher level of essential body fat
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Which of the following is a risk factor predisposing a person for overweight and obesity?
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low education level
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You are more likely to remain healthy throughout your life if
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your body's fat deposits tend to occur around the hips and thighs
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Being significantly underweight can be related to
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smoking
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A prejudice against overweight and obese people is known as
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weight stigma
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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
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arthritis
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Which cancer is specifically linked to a high BMI?
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kidney cancer
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Which of the following can be a component of metabolic syndrome?
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high blood pressure
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If you are obese and a non-smoker, your life expectancy is approximately
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6 years less than that of a normal weight individual
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Underweight associated with poor nutrition can result in a higher incidence of
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muscle wasting
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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
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without permanent changes in eating habits, the weight will be regained
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Approximately what percentage of individuals who try dieting regains the weight within two years or less?
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75%
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A series of diets followed by eventual weight gain is known as
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yo-yo dieting
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A pattern of losing/gaining weight is known as
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weight cycling
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Weight loss regimens that specify strict rules on caloric consumption, types of foods, and eating patterns are known as
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rigid diets
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Weight loss regimens that focus on portion size and make allowance for variations in daily routine, appetite, and food availability are known as
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flexible diets
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One weight-loss supplement that has been banned in the U.S. is
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ephedra
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A problem associated with using prescription drugs to induce weight loss is that
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the person tends to regain the weight as soon as he or she discontinues the medication
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Atypical, abnormal food consumption that diminishes wellness but is not long-lived is known as
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disordered eating
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A disturbed pattern of eating, dieting, and perceptions of body image that lead to medical issues is known as
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an eating disorder
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An eating disorder characterized by deliberate food restriction and severe, life-threatening weight loss is known as
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anorexia nervosa
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An eating disorder characterized by bouts of binge eating followed by purging, laxative abuse, or excessive exercise is known as
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bulimia nervosa
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A syndrome characterized by negative self-perception in which a person becomes obsessed with a physical defect is known as
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body dysmorphic disorder.
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An eating disorder characterized by out-of-control eating without purging is known as
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binge eating disorder
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One factor leading to eating disorders is
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excessive emphasis on achievement
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To lose weight, an individual should strive to achieve
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negative caloric balance
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Basal metabolic rate is decreased by
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increased fat mass
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A pre-programmed weight that your body returns to easily when you gain or lose a few pounds is known as
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a set point
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One's baseline rate of energy use, dictated by the body's collective metabolic activities, is known as
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basal metabolic rate
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One's baseline energy use plus the energy expended in digesting food is known as
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resting metabolic rate
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Shelly is happy with her current body weight and wants to maintain it. To do this, she needs to be in
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isocaloric balance.
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Your recommended BMI will tend to be on the lower end of the range if
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you have a small frame size.
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Which of the following is an effective tip for successful weight loss?
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choose high-volume, nutrient-dense foods
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The best method of burning calories is
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The best method of burning calories is
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Which of the following activities would burn the highest amount of calories per minute?
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swimming
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People who successfully maintain their weight over time tend to
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average an hour of physical activity daily
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If you have lost or gained _____% of your body weight, you will need to maintain that level for a few months before resuming more weight change
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10
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After achieving your target weight, you should
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add back in enough calories to maintain the new weight.
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True/False U.S. college students are typically in better shape than the general adult population
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TRUE
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True/False Current trends indicate that weight problems are decreasing in the college population
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FALSE
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True/False Recent survey results from the National College Health Association indicate that disordered eating is increasing in college students
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TRUE
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True/False In the last quarter century, the percentage of obese young children has more than doubled
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TRUE
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True/False From a health standpoint, body weight is more important than body fat percentage
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FALSE
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True/False Americans today are consuming 1,000 more calories daily than they did in 1970
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FALSE
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True/False Accessibility of treats increases food overconsumption
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TRUE
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True/False The ease of modern life encourages increased levels of physical activity
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FALSE
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True/False Obesity is not increasing in low-income developing countries
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FALSE
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True/False According to current research, the more money a person makes, the more likely he or she is to be overweight
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FALSE
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True/False Adoption agencies and prospective parents are less likely to choose an overweight child for an adoption than a thin one
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TRUE
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True/False Maintaining a healthy weight increases life expectancy
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TRUE
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True/False Underweight people have a higher death rate than normal-weight or overweight people
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TRUE
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True/False Being fit significantly reduces your mortality risk, regardless of the percentage of body fat you have
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TRUE
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True/False Everyone who diets will experience some degree of lowered metabolism during a period of calorie restriction
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TRUE
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True/False People on rigid diets tend to have a higher percentage of body fat than people on more flexible plans
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TRUE
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True/False Disordered eating is atypical, abnormal food consumption that diminishes wellness but is usually neither long-lived nor disruptive to everyday life
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TRUE
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True/False In terms of calories burned, basal metabolic rate is higher than resting metabolic rate
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FALSE
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True/False Motivation to lose weight is best if it is primarily focused on short-term goals
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FALSE
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True/False Anaerobic exercise is the best calorie burner
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FALSE
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True/False Excess fat-soluble vitamins tend to be stored in the body
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TRUE
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