HS 1100 Exam 3 Study - Prof Dukes / ISU

What are the recommended servings for the Milk, Yogurt & Cheese group?

2-3 servings are recommended.

How many servings are recommended for the Vegetable group?

3-5 servings are recommended.

What is the serving range for the Fruit group?

2-4 servings are suggested.

How many servings are recommended for the Meat, Poultry, Fish, Dry Beans, Eggs & Nuts group?

2-3 servings are recommended.

What is the recommended serving range for the Bread, Cereal, Rice & Pasta group?

6-11 servings are recommended.

What is the guidance for Fats, Oils & Sweets in the food pyramid?

Fats, Oils & Sweets should be used sparingly.

What is the recommended daily amount of grains according to the New Food Pyramid?

Half of all grains consumed should be whole grains, with a recommendation of 6 ounces per day.

What is the recommended daily amount of vegetables in the New Food Pyramid?

The recommendation is to consume 2.5 cups of vegetables daily.

How should fruits be incorporated into the diet according to the New Food Pyramid?

A variety of fruits should be eaten, with a recommendation of 2 cups per day.

What is the guideline for meat and beans in the New Food Pyramid?

The recommendation is to eat 5.5 ounces of lean meats, seafood, and beans daily.

What is the recommended consumption of fats/oils in the New Food Pyramid?

Most fats or oils should come from fruits, nuts, and vegetables, with limited saturated fats and trans fats.

Why is variety important in vegetable consumption as per the New Food Pyramid?

It ensures a range of nutrients.

What is the suggested approach to dairy products in the New Food Pyramid?

Eat low-fat or fat-free dairy products, with a recommendation of 3 cups per day.

What are the characteristics of saturated fats?

Typically solid at room temperature and it can raise cholesterol levels.

How can one identify trans fats in food products?

Look for 'partially hydrogenated oils' in the ingredient list.

What types of unsaturated fats exist?

Monounsaturated and polyunsaturated fats.

What foods are high in saturated fats?

Fatty cuts of meat, full-fat dairy products, and certain oils like coconut and palm oil.

What is hydrogenation in relation to trans fats?

A chemical process that adds hydrogen to these fats/oils to increase shelf life.

What is the impact of trans fats on cholesterol levels?

They raise bad LDL cholesterol and lower good HDL cholesterol.

What are the characteristics of monounsaturated fat?

They lower harmful LDL cholesterol and raise helpful HDL cholesterol.

What is the role of fatty acids in the human body?

Long term fuel and other functions; can only be obtained through food.

What are unsaturated fats and their health implications?

They are considered healthier fats that help reduce bad LDL cholesterol levels.

How do polyunsaturated fats affect cholesterol levels?

They lower harmful LDL cholesterol but can decrease helpful HDL cholesterol.

What foods are high in monounsaturated fats?

Olive oil, olives, peanuts, almonds, pecans, avocado, canola oil, and peanut oil.

What foods contain polyunsaturated fats?

Soybean oil, corn oil, mayonnaise, and sunflower seeds.

What is the benefit of improved cardiorespiratory functioning from exercise?

It enhances the efficiency of the heart and lungs, allowing for better oxygen delivery to the body during physical activity.

How does exercise contribute to a more efficient metabolism?

Exercise increases metabolic rate, helping the body to burn calories more effectively and manage weight.

What is improved body composition as a benefit of exercise?

Improved body composition refers to a healthier ratio of fat to lean mass in the body, which can enhance overall health and physical performance.

How does exercise decrease the risk of many diseases?

Exercise lowers the risk of diseases such as heart disease, stroke, high blood pressure, cancer, diabetes, and osteoporosis by improving overall health and bodily functions.

What are the psychological and emotional wellness benefits of exercise?

Exercise can improve mood, reduce anxiety and depression, and enhance overall psychological well-being through the release of endorphins and other positive biochemical changes.

What role does exercise play in improving immune function?

Boosts the immune system, making the body more resilient to infections and diseases.

How does exercise help in the prevention of injuries and low-back pain?

Exercise strengthens muscles and improves flexibility, which can help prevent injuries and reduce the incidence of low-back pain.

What is the impact of exercise on cognitive and neurological health?

Enhance cognitive function, improve memory, and may reduce the risk of cognitive decline as one ages.

How does exercise contribute to improved wellness throughout life?

Many long-term health benefits, a higher quality of life and increased longevity.

What is cardiovascular endurance?

It is your body's ability to deliver oxygen to working muscles during exercise.

What is muscular endurance?

Your muscles' ability to exert force repeatedly or for an extended period of time.

What is muscular strength?

Your muscles' ability to exert a maximum amount of force in one effort.

How does flexibility contribute to fitness?

Having the ability to move your muscles and joints through their full range of motion improves effectiveness of exercise.

What is body composition?

Your body's ratio of lean muscle to stored fat.

Do cardiovascular endurance exercises improve overall health?

Yes, they enhance the body's ability to deliver oxygen, improving overall health and fitness.

How can one improve muscular endurance?

Through repetitive strength training and aerobic exercises.

What role does flexibility play in physical activity?

Prevents injuries and improves overall performance in physical activities.

Why is body composition important in fitness?

It indicates the proportion of fat and muscle, affecting overall health and fitness levels.

How can muscular strength be developed?

Resistance training and lifting weights.

What is the FITT Principle?

A guideline for creating an effective exercise program, focusing on Frequency, Intensity, Time, and Type of exercise.

What is the F in FITT?

Frequency, how often you exercise within a given timeframe.

What is the I in FITT?

Intensity, how hard you exercise, which can affect the effectiveness of your workout.

What is the Ti in FITT?

Time, long you engage in exercise during each session.

What is the Ty in FITT?

Type, the specific kind of exercise you choose to perform, such as aerobic, strength training, or flexibility exercises.

What was the average weight of American males in 1960?

166 pounds

What was the average weight of American females in 1960?

140 pounds

What is the average weight of American males now?

197 pounds

What is the average weight of American females now?

170 pounds

What percentage of the US population is overweight?

65%

What percentage of the US population is obese?

30%

How much can life expectancy decrease due to being overweight?

10-20 years

Where is fat primarily stored in the body?

Waistline circumference

What is the energy balance equation for weight maintenance?

Energy IN = Energy OUT

What is the energy balance equation for weight gain?

Energy IN > Energy OUT

What is the energy balance equation for weight loss?

Energy IN < Energy OUT

How many excess calories equal 1 pound of weight gain?

3500 calories

How many calories per day would lead to a weight loss of 1 pound per week?

500 calories per day

What is the best way to lose weight?

Slow, Methodical Habits that can be maintained

What are some side effects of rapid weight loss?

Dizzy, lightheaded, Gall Bladder issues, Heart problems, Weakened immune system, Growth delay, Dehydration, Muscle Loss, Eating Disorder

What uncontrollable factors affect body size?

Genetics, Body Frame/Body Shape, Hormones, Culture/Environment

What controllable factors affect body size?

Activity Level, Body Composition, Cravings, Emotional/Mental Coping Skills

What should exercise specialists emphasize to motivate clients?

Goals related directly to Health instead of weight loss or chasing a certain image

What health issues are associated with being underweight?

Reproductive issues, circulatory problems, and immune disorders.

How does being underweight affect reproductive health?

Being underweight can cause reproductive issues, potentially affecting fertility and hormonal balance.

What impact does being underweight have on the circulatory system?

It may lead to circulatory problems, which can negatively impact overall cardiovascular health.

How are immune disorders related to being underweight?

Reflects an Insufficient nutrient intake, leading to a weakened immune response, causing disorders.

What do underweight individuals face when it comes to health risks?

Reproductive issues, circulatory problems, immune disorders, etc.

What are eating disorders in the context of body image issues?

Unhealthy eating behaviors and attitudes towards food, often stemming from a distorted body image.

How do societal pressures influence body image?

Societal pressures, such as media portrayals of ideal body types, can lead individuals to develop negative body image and unhealthy behaviors.

What is the impact of media on body image perceptions?

Media often promotes unrealistic standards of beauty, which can distort individuals' perceptions of their own bodies and contribute to body dissatisfaction.

Why is it significant to address body image issues?

Addressing body image issues is crucial for mental health, as negative body image can lead to anxiety, depression, and eating disorders.

Do eating disorders affect only a specific demographic?

Eating disorders can affect individuals of any age, gender, or background, although certain groups may be at higher risk.

How can individuals improve their body image?

Improving body image can involve practicing self-acceptance, seeking support, and challenging negative thoughts about appearance.

What does 'pressure to be thin' mean?

'Pressure to be thin' refers to societal and cultural expectations that promote thinness as an ideal standard of beauty.

What role do support systems play in combating body image issues?

Support systems, such as friends, family, and mental health professionals, can provide encouragement and help individuals develop a healthier body image.

What is Anorexia Nervosa?

Anorexia Nervosa is characterized by an intense fear of gaining weight, leading to restricted food intake and an unhealthy body weight.

What is Bulimia Nervosa?

Bulimia Nervosa involves episodes of binge eating followed by compensatory behaviors such as vomiting or excessive exercise to prevent weight gain.

What is Binge Eating Disorder?

Binge Eating Disorder is marked by recurrent episodes of eating large quantities of food, often quickly and to the point of discomfort, without compensatory behaviors.

How common is Anorexia Nervosa?

Anorexia Nervosa affects approximately 1 in 200 women, making it slightly less prevalent than other eating disorders.

How prevalent is Bulimia Nervosa?

It affects about 1 in 100 women, making it somewhat prevlaent.

How prevalent is Binge Eating Disorder?

It affects about 1 in 35 women, or 3.5%, making it one of the most common eating disorders.

What is the average age of onset for Anorexia Nervosa?

Typically during adolescence.

What is the average age of onset for Bulimia Nervosa?

Usually in late adolescence.

What is the average age of onset for Binge Eating Disorder?

Around 30 years old.

What are the physical signs of eating disorders?

Drastic weight changes, preoccupation with food, calories, and dieting, and changes in physical appearance such as hair loss or dry skin.

What are the emotional signs of eating disorders?

Emotional signs of eating disorders can include mood swings, anxiety, depression, and social withdrawal.

Do eating disorders affect only certain individuals?

They can affect individuals of any age, gender, or background.

Why is recognizing warning signs of eating disorders important?

It’s crucial for early intervention and treatment, which can save lives.

How can one identify behavioral signs of eating disorders?

Avoiding meals, excessive exercise, and secretive eating habits.

Why can eating disorders be deadly?

They can lead to severe health complications, including heart issues, organ failure, and in extreme cases, death.

What is the significance of awareness regarding eating disorders?

It helps in reducing stigma, promoting understanding, and encouraging individuals to seek help.

How many deaths does cancer cause annually in the U.S.?

About 565,000 deaths each year.

What is the leading cause of disease-related death among people under age 65?

Cancer.

What percentage of cancer deaths is attributed to tobacco use?

About 30%.

What are the two main lifestyle factors that account for another 30% of cancer deaths?

Poor diet and exercise habits.