Hhs 231 Final

Front 1

What are the 3 components of the definition of wellness?

Back 1

Optimal well-being, vitality, dynamic process of growth.

Front 2

What are the 6 dimensions of wellness, and what types of behaviors contribute to each?

Back 2

Physical, emotional, intellectual, spiritual, interpersonal/social, environment

Front 3

What are the 4 factors that contribute to wellness?

Back 3

Accessibility of healthcare; diversity, gender, ethnicity, education; heredity; environment.

Front 4

What are the current trends in physical activity in the United States? What percentage of people get less than the recommended amount of physical activity, and what percentage of people get no leisure-time physical activity?

Back 4

55% do not engage in recommended levels, 25% are not active AT ALL.

Front 5

What is the recommended amount of physical activity for health benefits? For improvements in fitness?

Back 5

30 minutes of moderate activity 3x per week.

Front 6

What are the 5 components of physical fitness?

Back 6

Cardiorespiratory, muscular strength, muscular endurance, flexibility, body composition.

Front 7

What is the Progressive overload principle?

Back 7

Increasing amount of stress on the body; gradual progression.

Front 8

What is the Principle of reversibility?

Back 8

Use it or lose it. If you stop exercising, 50% of your fitness is lost in the first two months.

Front 9

What is Specificity Principle?

Back 9

Your body will adapt to the type and amount of activity.

Front 10

What is the FITT principle and what does each letter stand for (F, I, T, T)?

Back 10

Frequency, Intensity, Time, Type.

Front 11

What is the general definition of nutrition?

Back 11

Science and Study of food, nutrients, and its connection to physiology, health, and well-being for individual, culture, populations, and the planet.

Front 12

Be familiar with the definition of and examples of a nutrient, essential nutrient, non-essential nutrient, and phytochemical.

Back 12

Essential nutrients: body can’t produce. Non-essential: body can produce. Phytochemicals: plant-based, reduce risks for certain diseases and illnesses.

Front 13

What are the 4 components of planning a healthy diet? What do each of them mean?

Back 13

Adequate, Balanced, Varied, Moderate.

Front 14

What is the AMDR (what does it stand for?) Be familiar with the AMDR for fat, protein, and carbohydrate.

Back 14

Acceptable Macronutrient Distribution Ranges: describes the portion of energy intake that should come from each macronutrient.

Front 15

What is the difference between calorie density and nutrient density?

Back 15

Calorie Density: number of calories in certain amounts of food. Nutrient density: Amount of nutrients per calorie value of the food.

Front 16

Know the calorie value per gram of: carbohydrate, fat, protein, alcohol.

Back 16

Carbs: 4kcals/g. Fats: 9kcals/g. Protein: 4kcals/g. Alcohol: 7kcals/g.

Front 17

Be able to calculate the calorie content of a food if given the number of grams of a macronutrient it contains and multiplying this number (grams) times the calorie value for the macronutrient.

Back 17

Fat: 17%. Carbs: 65%. Protein: 18%.

Front 18

What do the following refer to: EAR, RDA, AI, UL? Be familiar with the definitions of each. RDA: Recommended Dietary Allowance.

Back 18

EAR: Estimated Average Requirement. AI: Adequate Intake. UL: Tolerable Upper Intake Level.

Front 19

What does the 90:10 rule refer to?

Back 19

90% of the time eat what’s healthy, 10% of time indulge.

Front 20

What 3 body organs are primarily responsible for regulating feelings of hunger and satiety?

Back 20

Stomach, small intestine, brain.

Front 21

What kinds of foods do we desire most when we are hungry?

Back 21

Fatty, sugary foods.

Front 22

What are the 5 Parts of a Foods Label? What is a brief description of each.

Back 22

Statement of Identity, Net weight/net contents, Ingredients, Info for food Manufacturer, and Nutrition Information.

Front 23

What is the major problem with food labels found on foods?

Back 23

They’re not required to provide macronutrient information.

Front 24

What is a health claim? What is the major concern with health claims put on foods?

Back 24

Claims by manufacturers of food products that their food will reduce the risk of developing a disease or condition.

Front 25

What is the purpose of the whole grain stamp? What are the differences between the basic stamp and the 100% stamp? What are the whole grain recommendations?

Back 25

To make it easy for shoppers to spot true whole grain foods. Basic Stamp means the product may contain some extra bran. Eat 6 to get full needs. 100% Stamp means the whole thing is whole grain. Eat 3 to get full needs.

Front 26

What are common food descriptors found on food? What do they mean?

Back 26

% Fat Free: based on weight, < .5 grams of fat per serving. Low fat: 3 grams or less. Light: 1/3 fewer calories or ½ the fat of “regular” version. Trans: Not digestible by body.

Front 27

Be familiar with the 5 tips for being “supermarket savvy” – also an article in your textbook

Back 27

Shop the periphery, not aisle ends. Shop 1x per week, or every 2 weeks. Use bulk options. Look at unit pricing.

Front 28

What are the different levels to an Ecological Model? Be familiar with the definitions of each.

Back 28

Intrapersonal, public policy, physical environment, sociocultural factors.

Front 29

What are examples of interventions that could happen at each level of the ecological model?

Back 29

Public Policy: legislation, physical environment: physical characteristics of behavioral setting—“piano stairs,” sociocultural environments: social norms in behavioral setting.

Front 30

What are some examples of physical activity environments using the ecological model?

Back 30

Shopping and services in walkable distances from residential areas.

Front 31

What are some ways that you can contribute to environmental wellness?

Back 31

Take your own bag shopping, etc.

Front 32

What is the definition of cardiorespiratory fitness?

Back 32

Cardio: Heart and blood vessels. Respiratory: Lungs.

Front 33

What is the FITT principle for cardiorespiratory fitness?

Back 33

Frequency: 3-5 days per week. Intensity: 65-90% MHR. Time: 20-60 min. Type.

Front 34

What is your target heart rate? What is the threshold of training?

Back 34

65-90% MHR. Threshold of Training: Minimum amount of activity to receive fitness benefits.

Front 35

What is the BEST way to take your exercise heart rate?

Back 35

Take pulse for 10 seconds, multiply by 6, adjust if needed.

Front 36

What are the 4 types of stretching we discussed in class? What two forms are generally NOT recommended?

Back 36

Static, ballistic, dynamic, PNF (proprioceptive neuromuscular facilitation).

Front 37

* What is the best type of stretch to do BEFORE exercise?

Back 37

Dynamic.

Front 38

* What is the best type to do AFTER exercise?

Back 38

Static.

Front 39

What are some of the benefits of a flexibility program?

Back 39

Flexibility, improved blood flow to tissues, posture, recovery after exercise, decreased DOMS, and mental relaxation.

Front 40

* What are some ways to maintain back health?

Back 40

Warmup thoroughly before exercise, progress gradually when improving strength and fitness, stretch hamstrings and hip flexors, strengthen abs and lower back.

Front 41

* What is Mental flexibility?

Back 41

Verbal and linguistic ability. Logic/mathematical skills. Gardner’s theory of multiple intelligence: Musical, spatial, body-kinesthetic, intrapersonal, and interpersonal.

Front 42

* What is Brain elasticity? What is a critical period?

Back 42

The capacity of the brain to adapt continually to changing environments.

Front 43

* What are some ways to help maintain mental flexibility?

Back 43

Musical instruments, adequate sleep, Sudoku, crossword puzzles, etc.

Front 44

* How does sleep help with mental flexibility?

Back 44

Appropriate sleep can allow new skills to be incorporated into long-term memory. Sleep deprivation can inhibit learning. Brain regions involved in learning are reactivated during sleep.

Front 45

What is the safest form of stretching?

Back 45

Active Static

Front 46

Which nutrients contain energy?

Back 46

Carbs, Protein, Fat

Front 47

1 cup of skim milk has less calories of fat vs 1 cup of whole milk. This is an example of

Back 47

energy density

Front 48

Muscle fibers are made up of

Back 48

myofibrils

Front 49

What are the six dimensions of wellness?

Back 49

Physical, emotional, intellectual, spiritual, interpersonal/social, environmental/planetary

Front 50

calorie value per gram of carbohydrate

Back 50

4 kcals/g

Front 51

calorie value per gram of fat

Back 51

9 kcals/g

Front 52

calorie value per gram of protein

Back 52

4 kcals/g

Front 53

calorie value per gram of alcohol

Back 53

7 kcals/g

Front 54

What are the 2 overarching concepts for the Dietary Guidelines for Americans (DGA’s)?

Back 54

Maintain calorie balance, focus on consuming nutrient-dense foods and beverages.

Front 55

What are the two recommendations for the adequate intake of fiber (one based on biological sex, one based on your daily energy intake)?

Back 55

25 grams per day for women, 38 grams/day for men.

Front 56

What is essential body fat % for men & women?

Back 56

Essential body fat: Men: 3%. Women: 12%.

Front 57

What are the BMI’s associated with the healthy, overweight, and obese ranges?

Back 57

Underweight: < 18.5. Healthy: 18.5-24.9. Overweight: 25-29.9. Obese: > 30.

Front 58

What is the pear (gynoid) vs. apple (android) shape implications for long-term health risks?

Back 58

Apple: increased risk for chronic problems. Pear pattern: lowered risk.

Front 59

What are the 3 components of energy expenditure? What percentage does each contribute to our overall energy expenditure?

Back 59

Basal metabolic rate (BMR): energy needed to maintain vital body functions. Thermic effect of food (TEF): Energy it takes to digest and absorb nutrients, is 10% of total BMR. Physical activity. BMR +TEF + Activity = Estimated Energy expenditure per day (EEE)

Front 60

What is the Thermic Effect of Food?

Back 60

Energy it takes to digest and absorb nutrients, is 10% of total BMR.

Front 61

1 lb of body fat = _____ Calories

Back 61

3500

Front 62

Slow twitch muscle fibers.

Back 62

Are fatigue resistant, don’t contract as rapidly as fast-twitch, rely primarily on oxidative energy system, are used predominantly in aerobic activity.

Front 63

Fast-twitch.

Back 63

Contract rapidly and forcefully. Rely more on nonoxidative energy system, are predominantly used in anaerobic activities.

Front 64

Static exercises.

Back 64

aka isometric, muscle contraction without change in length of muscle.

Front 65

Dynamic (isotonic) exercises.

Back 65

muscle contraction with change in length of muscle.

Front 66

Concentric contraction.

Back 66

muscle applies force as it shortens.

Front 67

Eccentric contraction.

Back 67

Muscle applies force as it lengthens.

Front 68

Anabolic hormones peak at
______ minutes.

Back 68

40-45

Front 69

Consume ______ of carbohydrate per hour during exercise.

Back 69

30-45 grams

Front 70

What do partial vegetarian, semivegearian, or pescovegetarian diets consist of?

Back 70

includes eggs, dairy products, and small amounts of poultry and seafood in diet.