Hope College Health Dynamics Final Exam

false

True or false: Foods high in protein such as lean meats, fish, and soy should be the foundation of your diet.

COPD

Improper nutrition is a risk factor for all of the following leading causes of death except:

a. heart disease and atherosclerosis

b. stroke

c. cancer

d. COPD (chronic obstructive pulmonary diseases)

all of the above

In the United States, intakes of which of the following foods is/are lower than recommended?

a. fruits and vegetables

b. whole grains

c. milk

d. oils

e. all of the above

True

True or False: Malnutrition is defined as the impairment of health resulting from a deficiency or excess of specific nutrients necessary for health.

all of the above

Obesity has been linked to which of the following chronic diseases?

a. heart disease

b. some forms of cancer

c. diabetes

d. sleep apnea

e. all of the above

macaroni

Which of the following foods is typically not a whole grain?

a. macaroni

b. cracked wheat

c. oatmeal

d. popcorn

vitamin A

Generally, bright orange vegetables and fruits are high in which nutrients?

a. vitamin A

b. B vitamins, and protein

c. vitamin D

d. vitamin E

A, B and D are all correct

Whole grains, fruit, and vegetables are rich in which of the following?

a. fiber

b. vitamins

c. protein

d. antioxidants

e. A, B and D are all correct

taking supplements such as protein and vitamins

What factor does not apply in helping to lower one's physiological age?

a. maintain a desirable weight

b. eating regular meals

c. taking supplements such as protein and vitamins

d. limiting alcohol consumption

32%

What percentage of children and adolescents in the United States are overweight or obese?

a. 25%

b. 43%

c. 32%

d. 17%

72%

What percentage of men in the United States are overweight or obese?

a. 55%

b. 64%

c. 45%

d. 72%

64%

What percentage of women in the United States are overweight or obese?

a. 55%

b. 64%

c. 45%

d. 72%

A, B and C are all correct

When building a healthy plate, you should do which of the following?

a. make half of your plate fruits and vegetables

b. switch to 1% milk or less

c. make at least half your grains whole

d. increase protein intake

e. A and D are correct

f. A, B and C are all correct

When choosing protein foods, reduce the amount of fish consumed due to the increased mercury content

When choosing foods to increase nutrient content, which of the following is not correct?

a. increase fruits and vegetables

b. consume at least half of all grains as whole grains

c. when choosing protein foods, reduce the amount of fish consumed due to the increased mercury content

d. reduce sodium intake and increase foods higher in potassium and calcium

e. reduce foods high in trans fatty acids such as store bought bakery items

citrus fruit, watermelon and kiwi

Which of the following are some of the best sources of vitamin C?

a. baked potato, cooked greens and bananas

b. citrus fruit, watermelon and kiwi

c. dried beans and peas

d. A and C are both correct

1/2 to 1 lb per week

What is a healthy, recommended amount of weight to lose a week?

a. 2-3 lbs per week

b. 1/2 to 1 lb per week

c. 3-4 lbs per week

underweight

A BMI of 16 is considered

a. underweight

b. healthy

c. overweight

d. obese

false

True or False: An essential nutrient is one that the body can make itself.

A, B and C are all true

B-vitamins:

a. help release energy from protein, fat and carbohydrates

b. are essential for a healthy nervous system

c. help the body form red blood cells

d. both A and C are true and B is false

e. A, B and C are all true

true

True or False: Glucose is a simple carbohydrate and is the main source of energy for red blood cells and the brain.

load

Glycemic _____ indicates how much carbohydrate is in a serving of a particular food.

a. load

b. index

false

True or False: It is important to limit fish, nuts and seeds in your diet because they contain high omega-3 fatty acids which are linked to heart disease and obesity.

A, B and C are all correct

Low glycemic foods and especially foods with low glycemic loads may:

a. help control blood glucose levels

b. help control cholesterol levels

c. lower the risk of heart disease and type II diabetes

d. A, B and C are all correct

true

True or False: Most oils and solid fats are high in calories, contain cholesterol, increase the risk of heart disease and some types of cancer and therefore should be avoided if possible.

true

True or False: Nutrient density an be determined by the amount of nutrients provided relative to the amount of calories contained in a specific food.

all of the above

Regular consumption of vegetables is important in order to get an adequate supply of ____ in your diet:

a. phytochemicals

b. polyphenolics

c. antioxidants

d. organosulfar compounds

e. all of the above

increasing simple carbohydrates

The glycemic index is just one part of healthy eating. Healthy eating should not include:

a. increasing simple carbohydrates

c. reducing the amount of saturated fat

c. limiting salt and alcohol

d. eating at regular times from a variety of good groups

omega-3 fatty acids

Tuna, flaxseed oil and dark green leafy vegetables contain high amounts of:

a. trans fats

b. omega-3 fatty acids

c. polyunsaturated fatty acids

d. saturated fat

e. cholesterol

sucrose

Which of the following is not a complex carbohydrate?

a. fiber

b. sucrose

c. starch

d. glycogen

boost intake from monounsaturated fatty acids and omega-3 fatty acids

Why is it important to include fish, nuts and seeds in your diet?

a. boost intake from monounsaturated fatty acids and omega-3 fatty acids

b. great sources of hydrogenated oils

c. great sources of saturated fats

d. it is not important to include these foods in your diet

cause muscle degeneration and fatigue

A deficiency of vitamin C can:

a. cause headaches

b. cause muscle degeneration and fatigue

c. cause low blood pressure

c. all of the above are incorrect

true

True or False: An essential amino acid is an amino acid that must be derived from the diet.

true

True or False: Dietary factors are associated with five of the top ten leading causes of premature death.

low HDL and high LDL

Heart disease is associated with what imbalance in the lipoproteins HDL and LDL?

a. high HDL and low LDL

b. low LDL and low HDL

c. low HDL and high LDL

d. high HDl and high LDL

true

True or False: It is possible to have an eating disorder without any of the symptoms of anorexia or bulimia.

false

True or False: Most people consume less protein than they need so care should be taken to increase protein intake in the diet.

60% water

Our bodies are made up of:

a. 30% water

b. 45% water

c. 60% water

d. 70% water

butter, meat, cheese

Sources high in saturated fat are:

a. avocados, nuts, olives, canola oil and peanut butter

b. corn, safflower and soybean oils, fish

c. butter, meat, cheese

type II may produce insulin but the cells are insulin resistant and Type I diabetics cannot produce insulin

The difference between a Type I and Type II diabetic is:

a. Type I may produce insulin but the cells are insulin resistant and type II diabetics cannot produce insulin

b. Type I and II cannot produce insulin, but exercise and diet are more effective in controlling the symptoms for Type II

c. Type II may produce insulin but the cells are insulin resistant and Type I diabetics cannot produce insulin

vitamin B12

The most significant vitamin missing from a vegan diet is:

a. vitamin A

b. vitamin C

c. vitamin B12

d. vitamin E

weight bearing exercise and calcium

The two most important factors for improving or maintaining bone density are:

a. weight-bearing exercise and vitamin C

b. vitamin B12 and calcium

c. weight bearing exercise and calcium

d. calcium and vitamin D

clotting blood

Vitamin K is good for:

a. protecting red and white blood cells

b. helping the eyes readjust to light changes

c. the formation, repair and maintenance of body tissue

d. clotting blood

true

True or False: Vegans have a lower risk of heart disease, obesity and some forms of cancer.

protein synthesizes vitamin D and is part of the structure of brain and nerve cells

Which is not a benefit of protein?

a. protein is necessary for proper growth, repair and maintenance of muscles

b. protein synthesizes vitamin D and is part of the structure of brain and nerve cells

c. protein helps to regulate the quantity of fluids that pass in and out of cells.

d. protein comprises enzymes that digest foods

vitamins are an energy source for the body

What is not a benefit of vitamins?

a. vitamins are an energy source for the body

b. vitamins provide structure for nerves and skin

c. vitamins help maintain blood volume

d. vitamins help metabolize energy

thickening of the blood

Effects of sympathetic nervous system engagement include:

a. decrease blood pressure

b. increased gastric activity

c. thickening of the blood

d. decreased blood glucose levels

hostility and depression

Emotional examples of stress symptoms include:

a. headaches and shortness of breath

b. hostility and depression

c. forgetfulness and homework errors

d. confusion and fatigue

alarm reaction

Fight or flight is also know as the ______ ____ in the General Adaptation Syndrome.

a. alarm reaction

b. resistance

c. exhaustion

d. all of the above

available proteins for the immune system are too low

Individuals with high chronic stress are often ill because:

a. glucocorticoids are too low

b. blood glucose levels are too low

c. available proteins for the immune system are too low

d. blood lipid levels are too low

true

True or False: It is how you perceive an event or situation that determines your level of stress.

true

True or False: Not all stress is bad.

B and D

Stress can cause which of the following:

a. cancer

b. ulcers

c. acids

d. cardiovascular disease

e. B and D

f. A and B

cardiovascular disease

Stress is most likely to be related to:

a. AIDS

b. multiple sclerosis

c. cardiovascular disease

c. type-1 diabetes

false

True or False: Stress is what you experience when you believe that you can cope effectively with a threatening situation.

both A and B

The body becomes exhausted due to:

a. duration of stress

b. effectiveness of stress management

c. both A and B

d. none of the above

all of the above

The fight or flight response is triggered by:

a. physical threats

b. emotional threats

c. social threats

d. all of the above

physiological imbalance that can be measured

The stress response is defined as:

a. physiological imbalance that can be measured

b. physiological symptoms that can be felt

c. coping mechanisms

true

True or False: The term stress refers to both the event that is stressing us as well as our response to that event

none of the above

Which of the following is a physical symptom of stress?

a. depression

b. hostility

c. forgetfulness

d. none of the above

e. all of the above

all of the above

Which of the following is an immediate effect of the sympathetic nervous system?

a. increased perspiration

b. decreased gastric movement

c. thickening of blood

d. all of the above

in-check

A recurring theme in the area of stress management is the ability to keep your emotions:

a. suppressed

b. elevated

c. in-check

true

True or False: Accepting yourself for who you are is a characteristic of an assertive person.

false props

Alcohol and hard drugs are examples of:

a. false props

b. support mechanisms

c. coping strategies

d. all of the above

false

True or False: Chronic stress is less damaging to your health than acute stress.

all of the above

Dependence on which of the following can lead to addiction and ill health?

a. alcohol

b. comfort food

c. cigarettes

d. all of the above

true

True or False: Diarrhea is a physical symptom of stress

A and D

Exercise has which of the following effects on the body?

a. increasing energy levels

b. increasing anxiety

c. increasing depression

d. increasing self-esteem

e. A and D

g. B and C

false

True or False: Many people have a problem saying yes, which can lead to increased stress levels

20 minutes

The ideal length of time for the progressive muscle relaxation procedure is:

a. 6 seconds

b. 30 seconds

c. 30 minutes

d. 20 minutes

false

True or False: The immune system is negatively affected by short-term stress.

relax following stress

The parasympathetic system causes the body to:

a. elicit stress response symptoms

b. release catecholamines

c. engage the fight or flight response

d. relax following stress

thyroxine and vasopressin

These two hormones can cause anxiety, paranoia and insomnia:

a. thyroxine and vasopressin

b. thyroxine and vasodilation

c. thyroxine and glucocorticoids

d. none of the above

true

True or False: Time management and prayer are two types of stress management techniques.

there is no best way to handle stress

What is the best way to handle stress?

a. prayer

b. time management

c. exercise

d. there is no best way to handle stress

the duration of the stress

Whether or not the effect of the fight/flight response on the immune system is positive or negative is determined primarily by:

a. the intensity of the stress

b. the duration of the stress

c. whether the stressor is physical or emotional

d. stress does not affect the immune system

nutrient density

A measure of nutrients in a food compared with the energy a food provides

malnutrition

Poor nutrition that results from an insufficient or poorly balanced diet.

true

True or False: Carbohydrates, proteins and fats are all energy-yielding nutrients.

complex carbohydrates

Starches and provide sustained energy

antioxidants

Can help protect the body from damaging molecules; nullify the effects of oxygen free radicals by forming a bond with their unattached oxygen electron.

vegans

Rely exclusively on vegetables, beans, grains, nuts, and seeds for protein

oils

Liquid at room temperature; unsaturated fatty acids; generally healthier

blood pressure

Too much sodium can raise:

obesity

Too much fat and sugar can lead to:

hydrogenated oils

Naturally healthy oils chemically altered to have longer shelf life; trans-fat

monounsaturated fats

Fats that are liquid at room temperature and derive mostly from foods such as olives, avocados, and nuts.

polyunsaturated fats

Liquid at room temperature; cottonseed, canola, corn, and safflower oils

calcium

Spinach, kale, almonds, sesame seeds, chia seeds and orange juice are good non-dairy ways to get:

underweight

BMI less than 18.5

healthy weight

BMI 18.5-24.9

overweight

BMI 25-29.9

obese

BMI 30+

anorexia nervosa

An eating disorder characterized by an obstinate and willful refusal to eat, a distorted body image, and an intense fear of being fat

bulimia nervosa

An eating disorder characterized by episodes of overeating, usually of high-calorie foods, followed by vomiting, laxative use, fasting, or excessive exercise.

simple carbohydrates

Carbohydrates containing one or two units of sugar per molecule; occur naturally in fruits, milk, and other foods; also commonly added to processed foods.

complex carbohydrates

Carbohydrates containing chains of many sugar units; starches and dietary fiber.

vegetable protein

Vegetable or Animal Protein: Don't contain all of the various amino acids that the body requires; low in calories and fat.

animal protein

Vegetable or Animal Protein: Used up more rapidly; more complete, because it contains all of the essential amino acids; higher in cholesterol, fat and calories.