Personal and Community Health Final

Organization of Economic cooperation of development of recent report

obesity (huh?)

The US Department of Health and Human Services recommends this amount of physical activity per week for adults ages 18 to 64, as well as for children and adolescents.

150 minutes of moderate-itensity areobic physical activity

Almost 80% of deaths from cardiovascular disease and cancer could be prevented by adhering to a healthy lifestyle. True or False

True.

An induvidual can combine two moderate and two vigorus aerobic activities in a week for a total of 4 workouts. True or False.

True

Muscular and streghthing excerises should be performed at least 3 days for children and adolescents. True or False.

True.

Climbing the stairs is not a light physical activity. True or False.

True.

Regular physical activity improves cognitive, shortterm memory, mood, and creatitivy. True or False.

True

What is Cardio respiritory endurance?

The ability of the heart, lungs, and blood vessels to supply oxygen-rich blood to working muscles during sustained dynamic physical activity.

Goals set by someone else, such as a coach or mentor, are more motivational than goals you set for yourself. True or False.

False

Goals that are ____ set you up for faliure, discourgement, and loss of interest.

unatainable.

What does HALT stand for

Hungry, Angry, Lonely, and Tired

Transtheoretical model- maintence stage:

The behavior change is continued for up to 5 years

Adherence to specific guidlines that govern the target behavior

Gains made through stages of change are reinforced.

balanced nutrition

making a better change, and will power reserve

SMART Goals

specific: Make goals clear and specfic

measureable: define measureable assets

achievable: confirm your goals are attainable

relvavent: verify your goals are relevent

time based: set up a time based plan

A constant negative calorie balance leads to a decrease in lean body mass. True or False.

True

American Council on Exercise: neglecting this component of physical fitness leads to muscle soreness, injuries, and a lack of physical and mental relaxation.

muscular flexibility

muscular flexibility affects all factors of body temperature, age , gender, and gentic factors

just read the front.

essential fat constitutes about 12% of the total weight in women. True or False

True

Viseral fat are fat deposits located around interal organs linked with greater risks for disease True or False

True

Blood glucose from food consumption goes to the muscles, where it is stored in glycogen

this is true listen to this remember this.

Know the benefits of cardiorepiratory endurance

lowers your risks of chronic disease and extends lifespan.

Increasing fiber intake by 30 grams per day leads to significant reduction in heart attacks, cancer of the colon, breast cancer, diabetes, and diverticulitus. True or False

True

How are proteins used in the body?

proteins act as the primary building block for your bodys cells, tissues, muscles, bones, skin, hair, or nails.

What amount of foods purchsed at supermarkets are processed foods?

60%

Strict vegans need a supplement of which vitamin?

B12

What amount of a diets total calories should come from proteins?

10-35%

What are dietary reference intakes?

a Comprehensive set of scientiffically adeveloped reference values for nutrients used to plan and assess healthy diets in the united states and canada.

Which fat constitues more than 90% of the weight of fat in foods and more than 95% of the stored fat in a human?

Triglycerides

Excessive body weight combined with physical inactivity is the second leading cause of preventable death in the US. True or False

True

Calories that are saved when ordering water with a meal

140 calories

1 pound of fat represents how many calories?

3500 calories

Institute of medicine of the national academy of sciences recommends that people trying to manage their weight accumulate how many minutes of moderate-intensity physical activity most days of the week?

60 minutes

What is a Set Point?

Your body has a built-in weight range that it natrually tries to maintain like a thermostat.

The obesity level has been established at a BMI of ___ or higher

30

What do most diets fail?

Few diets incorperate permanent behavioral changes in food selection and an overall lifeitme increase in NEAT, physical activity, and excercise.

Overload of technology can help releive stress and always overcomes feelings of anxiety and irritability. True or False?

False

To enhance the quality of sleep, which of the following should be practiced?

go to bed and rise around the same time each day

Type A induviduals that are at high risks for cardiovascular disease typically have this charecteristic?

chronically angry or hostile

What is the main value of excercise in reducing stress?

It lessens muscular tension

What is the term for the unpleasent or harmful stress under which health and performance begin to deteriorate?

Distress

stress factors are?

external or internal conditions that trigger the body’s natrual fight-or-flight response

What type of person is especially vunerable to a heart attack?

A person who is impatient and readily annoyed when they have to wait for a table in resturant

What should your blood pressure be?

120/80

American Cancer society percentage of all cancers in the US

33%

Benign tumors are not fatal. True or False.

True

one or two blistering sunburns prior to the age of 18 can double the lifetime risk of melanoma cancers.

True

polyphenols, which help decrease the risks of cancer by neutralizing free radicals are found in this food

Tea

decrease LDL cholesterol, a diet should emphasize which or the following?

Fiber

Potassium regulates water retntion and lowers blood pressure slightly.

true