HUN FINAL

Which of the following BEST describes exercise?
any movement produced by muscles that increases energy expenditure
ability to move a joint fluidly through the complete range of motion
leisure physical activity that is purposeful, planned, and structured
maximal force or tension level that can be produced by a muscle group

leisure physical activity that is purposeful, planned, and structured

In which of the following types of exercise would creatine phosphate (CP) be an important source of energy?
sprinting in a 100-meter race
running a 10-kilometer road race
playing in a football game
biking up a mountain

sprinting in a 100-meter race

Which of the following is NOT one of the physiological effects of regular physical activity?
enhances the action of insulin
decreases high-density lipoprotein (HDL) cholesterol
improves sleep patterns
enhances gastric motility

enhances gastric motility

In which of the following events would carbohydrate loading NOT be beneficial?
weight lifting
distance swimming
marathons
cross-country skiing

weight lifting

Marco wants to improve his cardiorespiratory fitness. Which type of activity would be the MOST effective to achieve this goal?
yoga four times a week
swimming three times a week
weight lifting every other day
resistance training three times a week

swimming three times a week

What is meant by the overload principle?
improving fitness by placing extra physical demand on the body
stretching a muscle group beyond the joint's healthy range of motion
complete depletion of the body's glycogen
subjecting the body to inappropriately high stress

improving fitness by placing extra physical demand on the body

Which of the following is NOT recommended to ensure adequate hydration after completing an exercise session?
Consume fluids with a mix of water, carbohydrates, and electrolytes.
Drink a caffeinated carbonated beverage to restore electrolytes.
Drink at least 3 cups of fluid per pound of body weight lost.
Consume 125-150% of fluid lost during exercise.

Drink a caffeinated carbonated beverage to restore electrolytes.

Due to the high cost, physical education programs are no longer mandated in schools throughout the United States.
True
False

False

The target intensity for flexibility is to stretch through a joint's full range of motion.
True
False

True

The amount of ATP stored in muscles is unlimited.
True
False

False

The human body cannot store glycogen during the first 24 hours of recovery from intense exercise.
True
False

False

Carbohydrate loading is effective for most athletes and poses no disadvantages.
True
False

False

Substances used to improve overall exercise and athletic performance are known as
ergogenic aids.
pantothenic aids.
ATP-enhancers.
pyruvates.

ergogenic aids

Which of the following ergogenic aids is illegal in the United States?
anabolic steroids
creatine
chromium
carnitine

anabolic steroids

Some athletes believe that caffeine can enhance athletic performance because it has been shown to
increase the use of fat as a fuel source.
increase muscle flexibility and strength.
increase the transport of amino acids to exercising muscle.
regenerate ATP for energy.

increase the use of fat as a fuel source

An ergogenic aid's patent granted by the U.S. government proves the product's effectiveness.
True
False

False

Anabolic steroid use can cause shriveled testicles, enlarged breast tissue, and other signs of "feminization" in men.
True
False

True

Creatine use enhances an athlete's ability to perform sprints in swimming, running, and cycling.
True
False

True

Research has shown that supplements containing both ephedra and caffeine can help prolong the time that it takes an athlete to become exhausted during a workout.
True
False

True

Ephedra has been shown to reduce weight and body fat in athletes but not in sedentary people.
True
False

False

A body weight that exceeds 100% of the normal standard for a given height is called
overweight.
morbid obesity.
obesity.
severe obesity.

morbid obesity

Lance would like to lose two pounds a week. If his present energy intake is 4,200 kcal a day and his energy expenditure does not change, how many kilocalories should he consume each day to achieve his goal?
2,500
3,200
3,700
2,000

3,200

The label on a ready-to-eat cereal box indicates that 1 cup contains 32 grams of carbohydrate, 4 grams of protein, and 2 grams of fat. How many kilocalories are there in two cups of this cereal?
162
324
256
187

324

Which of the following is LEAST likely to promote healthy increases in muscle mass?
adequate caloric intake
protein from high-quality food sources
resistance training
amino acid and protein supplements

amino acid and protein supplements

The thrifty gene theory suggests that
our adult weight is genetically determined by our weight at birth.
some people possess a gene that causes them to expend less energy than other people.
adult body weight is determined by the weight of our parents.
our bodies are designed to maintain weight within a narrow range.

some people possess a gene that causes them to expend less energy than other people

Serena is 5'8" tall and weighs 180 pounds. Serena's BMI indicates that she is
overweight.
obese.
at a healthy weight.
underweight.

overweight

The use of stimulants for weight loss is dangerous because the stimulants can
cause iron-deficiency anemia.
cause hypercalcemia.
lead to dangerous losses of calcium.
increase heart rate and blood pressure.

increase heart rate and blood pressure

BMI is a measurement used to determine a person's body composition.
True
False

False

Oversecretion of the hormone leptin will result in weight gain.
True
False

False

A diagnosis of metabolic syndrome indicates an increased risk for heart disease, type 2 diabetes, and stroke.
True
False

True

The Women's Health Initiative Randomized Controlled Dietary Modification Trail studied the effects of a very low-fat diet on women aged 21 to 49.
True
False

False

Lower-body obesity significantly increases one's risk for chronic disease.
True
False

False

Because minerals and vitamins have no energy value, they can be disregarded when calculating a day's total energy intake.
True
False

True

Which of the following MOST accurately describes disordered eating?
any disorder in which one attempts to reduce one's body weight below a healthy range
general term that describes a variety of abnormal or atypical eating behaviors
a psychiatric condition that requires a physician's diagnosis
any condition in which one's eating behavior changes more than six times per year

general term that describes a variety of abnormal or atypical eating behaviors

Which of the following symptoms is characteristic of bulimia nervosa?
restrictive eating pattern
episodes of extreme overeating followed by purging
fasting
self-starvation

episodes of extreme overeating followed by purging

Which of the following family characteristics is NOT associated with anorexia nervosa?
angry and disruptive family environment
high levels of anxiety
rigid family structure
inflexibility and rigid standards

angry and disruptive family environment

An eating disorder is a psychiatric condition.
True
False

True

If your sibling has or has had an eating disorder, it places you at a higher risk of developing an eating disorder.
True
False

True

More women die from anorexia nervosa than die from bulimia nervosa.
True
False

True

Individuals suffering from binge-eating disorder and night-eating syndrome are often overweight or obese.
True
False

True

Vitamin A, D, E, and K

Fat-Soluble Vitamins

Vitamin C, B

Water-Soluble Vitamins

amount of nutrient needed to prevent deficiency disease and what decreases the risk for chronic disease

Dietary Reference Intake (DRI)

meet needs of half the healthy people in a particular life stage and gender group

Estimated Average Requirement (EAR)

average daily intake requirement to meet the needs of 97-98% of the healthy people in a specific age or gender group

Recommended Dietary Allowance (RDA)

recommended average daily intake level based on observations and estimates from experiments

Adequate Intake (AI)

highest average daily intake level that is not likely to have adverse effects on the health of most people

Tolerable Upper Intake Level (UL)

average dietary energy intake to maintain energy balance

Estimated Energy Requirement

range of energy intake from carbs, fat and protein associated with reduced risk of chronic disease

Acceptable Macronutrient Distribution Range (AMDR)

contain microorganisms that improve the intestinal microbial balance

Probiotics

non-digestible ingredients that stimulate the growth and activity of helpful bacteria

prebiotics

plant chemicals that may reduce the risk for disease and age-related decline

phytochemicals

psychological desire/influence by sensory data, social/cultural/emotional cues and learning

appetite

how much a serving of food contributes to your overall nutrient intake

percent daily value

biological urge to eat when our body needs food

hunger

USDA Nutrient Database is updated

annually

first step in the scientific method

observe and describe a phenomenon

conclusion drawn from repeated experiments

theory

weight (kg)/ height (m)2

BMI

unhealthy BMI

below 18.5, above 30

measurement of body fat and lean body mass

body composition

energy expended to maintain basal, or resting, functions of the body

basal metabolic rate (BMR)

energy expended to digest, absorb, transport, metabolize and store food

thermic effect of food (TEF)

fat and muscle obesity associated gene, stimulates excessive food intake

FTO gene

expend less energy than other people, gain weight

Thrift gene theory

hormone that reduces food intake

leptin

hormone that increases appetite

ghrelin

25-29.9 kg/m2

overweight BMI

30-39.9 kg/m2

obesity BMI

greater than or equal to 40kg/m2

morbid obesity

women's waist circumference greater than ___ at risk for chronic disease

35in

mens waist circumference greater than ___ at risk for chronic disease

40in

repetitive movement of large muscle groups, increase body use of oxygen, promotes cardiovascular health

aerobic exercise

FITT principle

frequency, interval, time and type

stores energy that can be used to generate ATP

creatine phosphate (CP)

fat is for ___ intensity

low

carbs is for _____ intensity

high

enhances insulin's ability to transport amino acids to the cells

chromium

max heart rate formula

220-age

iron is lost in the body through _______

sweat

primary end product of glycolysis

pyruvic acid

sedentary person in cool climate requires approx. __-__ L of fluid per day to replace fluid loss

2-3

ATP is stored in the muscle cells with enough energy for __ - ___ seconds

1-3

the component of cell membranes that makes it flexible

cholesterol

_________ must be broken down before they are absorbed

Fats

once nutrients are absorbed from the small intestine, most are carried to the _______ via the _________________

liver, portal vein

There is no cure for celiacs disease
True
False

False

most digestion of foods takes place in the stomach
True
False

False

hormone secreted by the pancreas that stimulates the liver and muscles to take up glucose and convert it to glycogen

insulin

hormone secreted by the pancreas that stimulates gluconeogenesis (prod of new glucose from amino acids)

glucagon

in the liver, galactose and fructose are converted to _______

glucose

fiber may reduce the risk of heart disease by clocking absorption of ________ into the blood stream

cholesterol

storage of sugar in plants

starch

non-digestible portion of plants

dietary fiber

non-digestible form of carbs with known health benefits

functional fiber

fatty acids that have pronounced "kinks" that prevent it from packing tightly together

unsaturated fatty acids

convert liquid fat into solid fat

hydrogenation

spherical, fat clusters in center and phosphate and proteins around the outside

lipoprotein

process of transferring amine group from one amino acid to another in order to make a new one

transanimation

conversion of genetic information in RNA to assemble amino acids in proper sequence to synthesize protein on ribosome

translation