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134 Cards in this Set
- Front
- Back
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2. Essential nutrients include all of the following, EXCEPT
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Enzymes
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3.. The process in which foods you eat are broken down and absorbed is called
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Digestion
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4. Which of the following essential nutrients does NOT supply energy?
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Vitamens
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6. Fat provides ________ calories per gram.
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9
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7. Protein provides ________ calories per gram.
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4
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8. Carbohydrate provides ________ calories per gram.
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4
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9. Alcohol provides ________ calories per gram.
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7
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10. The main structural components of the body, muscles, and bones are made up of
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Proteins
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12. The building blocks of proteins are called
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Amino Acids
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13. Of the 20 common amino acids, how many of these are termed “essential”?
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9
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14. Protein sources that provide all the amino acids that cannot be manufactured in the body are best described as
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Complete
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15. Meats, fish, poultry, and eggs are sources of ___________ protein.
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complete
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16. Foods from most plant sources supply ____________ proteins.
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incomplete
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17. Which of the following is a source of incomplete protein?
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beans
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20. The average American diet includes about ________ of total daily calories as protein.
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15%
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21. The recommended daily intake of protein is ________ of total daily calories
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10-35%
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22. Fats are also called
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lipids
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23. The major source of fuel for the body during rest and light activity is
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Fats
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25. Most of the fats in food are in the form of
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Triglicorides
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26. The essential fatty acids, linoleic and alpha-linoleic acids, are both
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Poly - unsaturated
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30. Leading sources of saturated fat in the American diet include all of the following, EXCEPT
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Poultry
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31. Which of the following does NOT contain mostly monounsaturated fatty acids?
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palm oil
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32. All of the following contain mostly polyunsaturated fatty acids, EXCEPT
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coconut oil
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34. A by-product of hydrogenation is
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transfatty Acids
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39. To control your blood cholesterol levels, the most important action you can take is to limit the amount of _______________ in your diet.
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saturated and Transfat
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41. Plant sources that provide small amounts of omega-3 fatty acids include all of the following, EXCEPT
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coconut oil
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42. A good source of omega-3 fatty acids is
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salmon
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44. When reducing fat intake, the emphasis should be placed on lowering intake of
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transfatty acids
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45. The major source of fuel for the nervous system, brain, and red blood cells is
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carbohydrates
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46. When John doesn’t eat enough carbohydrates to satisfy his body’s need, where will his body get the needed carbohydrates?
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proteins
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47. Which of the following foods is NOT considered a simple carbohydrate?
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potatoe
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50. The refinement of whole grains transforms whole-wheat flour into
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white flour
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51. The liver and muscles store carbohydrates in the form of
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glycogen
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53. 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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56. The Food and Nutrition Board defines ________________ as nondigestible carbohydrates that occur naturally in plant foods.
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Dietary fiber
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59. All of the following are good sources of fiber, EXCEPT
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hamburger
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60. The recommended daily intake of fiber for women is ____________ grams.
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25 grams
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61. The recommended daily amount of fiber for men is ____________ grams.
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38 grams
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62. ___________ is often added to cereals or used in fiber supplements and laxatives, improves intestinal health, and also helps control glucose and cholesterol levels.
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psyllium
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63. Which of the following is NOT a fat-soluble vitamin?
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vitamin B
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64. Which of the following is a water-soluble vitamin?
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vitamin C
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66. Which of the following vitamins acts as an antioxidant?
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Vitamin A C and E
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68. Probably the best-known vitamin deficiency disease, caused by a lack of vitamin C in the diet, is
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Scurvy
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71. Which low intake of this vitamin has been linked to increased heart disease risk?
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Folate
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72. High dosages of vitamin A are toxic and associated with an increased risk of
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Birth Defects
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73. All of the following are cooking methods that preserve the nutrient value of vegetables, EXCEPT
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Boiling
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76. A mineral commonly lacking in American diets is
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Iron
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78. An essential nutrient commonly lacking in the America diet is
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Calcium
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79. A food rich in calcium is
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Lowfat Milk
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80. Osteoporosis is associated with low intake of
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Calcium
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82. Women who are capable of getting pregnant should include foods fortified with and supplements of which of the following nutrients?
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Folic Acid
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83. Individuals with high blood pressure may benefit from dietary restriction of
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Sodium
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85. Human body weight is composed of approximately _______________ water.
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50-60%
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86. Experts say that two of the most important factors in a healthy diet are eating the “right” kinds of fats and the “right” kinds of
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Carbohydrates
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91. Which of the following is a cruciferous vegetable?
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Broccoli
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96. One Food Guide Pyramid serving of pasta is about the size of
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Tennis Ball
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100. The leading source of added sugar in the American diet is
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Soda
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101. High sodium condiments include all of the following, EXCEPT
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Lemon Juice
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102. Moderate alcohol intake for women is no more than ________ drink(s) per day.
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1
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103. Moderate alcohol intake for men is no more than ________ drink(s) per day.
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2
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103. Moderate alcohol intake for men is no more than ________ drink(s) per day.
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2
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106. Vegetarians who eat no meat, poultry, or fish, but do eat eggs and dairy products, are called
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lacto - ovo - vegetarian
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107. Vegetarians who include milk and cheese products and small amounts of fish and poultry in their diets are called
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semi - vegetarian
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109. Which vitamin enhances the absorption of iron?
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Vitamin C
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110. Endurance athletes may benefit from consuming additional
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Carbohydrates
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1. The body’s ability to respond or adapt to the demands and stress of physical effort denotes
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Physical Fitness
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2. All of the following are health-related components of physical fitness, EXCEPT
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Coordination
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3. The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity is
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cardio Respiratory endurance
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6. Muscular strength is the
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amount of force a muscle can produce with a single muscular effort
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7. Muscular endurance is the
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ability to sustain a given level of muscular tension over time
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8. Flexibility is best described as
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the ability to move the joints through something of motion
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11. Endurance exercise significantly increases
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daily calorie expenditures
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15. Exercise tends to result in all of the following, EXCEPT
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decreased insenstaivs?
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16. Regular physical activity is linked to all of the following, EXCEPT
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lower endorphin levels
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21. The American College of Sports Medicine guidelines exercise program includes all of the following, EXCEPT
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agility and balence
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23. All of the following are dimensions of overload, EXCEPT
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specificity
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24. Which of the following activities will provide the MOST aerobic benefit for a beginning exerciser?
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walking
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25. 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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26. Exercise frequency refers to
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number of times per week you exercise
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27. Exercise intensity refers to
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how hard you work
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28. Exercise duration refers to
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length of exercise session
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29. One of the easiest ways to determine appropriate endurance exercise intensity involves measuring
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heart Rate
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30. Your target heart rate for endurance exercise is a range based on your
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maximum heart rate
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31. After reaching the level of cardiorespiratory fitness you want, you can maintain fitness by exercising at the same intensity at least _______________ times per week.
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3
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36. Which of the following would NOT develop muscle strength?
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running
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37. Weight training with free weights represents which one of the following types of exercise?
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isotonic
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38. Application of muscular force without movement is called _______________ exercise.
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isometric
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39. For maximum strength gains, hold an isometric contraction maximally for
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6 seconds
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40. Application of force with movement is called _______________ exercise.
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isotonic
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41. The American College of Sports Medicine recommends a workout frequency of _______ per week to develop strength.
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2-3 days a week
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44. In a weight training program for general fitness, do ______ repetitions of each exercise.
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8-12
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45. Phil is 50 years old. What recommendation should he follow in regard to the number of repetitions in his weight training program?
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10-15
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49. Which of the following has been found to be a side effect of anabolic steroid use?
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liver disease
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52. Stretching exercises should be held for
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15-30 seconds
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56. Serious dehydration may cause all of the following, EXCEPT
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torn ligaments
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58. The best fluid replacement during a 45-minute exercise session is
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cool water
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59. The key to getting into shape without injury is
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consistency
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61. Do not increase the volume of your exercise by more than _____ per week.
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5-10%
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65. Recommended treatment of minor soft tissue injuries such as bruises includes all of the following, EXCEPT
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massage
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1. According to the National Institutes of Health, about _______ of American adults are overweight.
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66%
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2. The amount of visceral fat in a given individual is the result of all of the following, EXCEPT
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Climate
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3. The amount of subcutaneous fat in males is about ________ of total body weight.
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3-5%
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4. The amount of subcutaneous body fat in females is about ________ of total body weight.
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8-12%
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7. Researchers frequently use BMI in conjunction with ____________ to examine the health risks associated with body weight.
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waist circumference
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8. Hydrostatic weighing is used to predict percent body fat based on
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body density
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9. According to standards issued by the National Institutes of Health, a healthy BMI is between
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18 1/2 - 24.9%
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10. A female with a BMI value of 17.5 or less may be used as a diagnostic criterion for
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anerection Nervosa
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11. A person with a body mass index of 26. 5 is classified as
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overweight
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12. A person with a body mass index of 31. 2 is classified as
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obese
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13. People who tend to store body fat in the _________ are at increased risk for chronic disease.
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abdomeinen
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16. Psychological problems stemming from obesity include all of the following, EXCEPT
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schizophrenia
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19. A condition characterized by extreme dissatisfaction with appearance, body type, and/or body composition is
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body dismorphic disorder
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20. A condition called the female athlete triad consists of all of the following, EXCEPT
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muscle dismorphia
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27. A hormone thought to be linked to obesity is
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leptin
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28. On average, Americans exercise ____ minutes per day.
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15
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30. Most weight problems are problems of
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lifestyle
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31. An example of a snack low in energy density is
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apple
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32. Recent research indicates that drinking more than one diet soda per day may be associated with
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medobolic syndrome
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33. Even processed foods labeled “fat-free” or “reduced fat” may
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be high in calories
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36. A person’s ongoing internal comments about events happening to him and around him is called
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self - talk
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43. Adverse effects of ephedra include all of the following, EXCEPT
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letherogy
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46. What is the over-the-counter, lower dose version of the prescription fat-blocking drug Orlistat?
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alli
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47. Prescription drugs are usually recommended only to people with a BMI over
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30
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48. Surgery for the severely obese is usually recommended only for individuals with a BMI over ______.
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40
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49. An eating disorder characterized by a refusal to eat enough food to maintain a reasonable body weight is
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anerexa nervosa
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50. An eating disorder characterized by recurrent episodes of binge eating followed by purging is
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bulimia nervosa
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51. Eating disorders in America affect
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mostly women
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54. Fear of fat is most strongly associated with
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anerexia nervosa
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55. A health risk associated with anorexia nervosa is
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low blood pressure
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56. Characteristics of bulimia include all of the following, EXCEPT
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significant weight loss
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57. A health problem associated with bulimia is
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tooth decay
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58. Which of the following is NOT characteristic of binge-eating disorder?
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purging
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60. An initial step in the treatment of bulimia is
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stabilizing eating patterns
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61. To lose one pound, you need to create a negative energy balance of _____ calories.
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35%
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