JMU HTH 100 Wilson Final Exam

Diet: fish, eggs, and dairy

Pescatarian

Diet: no meat, fish, or eggs but consumption of dairy products

Lacto-Vegan

Diet: dairy products and eggs but no meat, fish, or poultry

Lacto-Ova Vegetarian

Diet: only chicken

Pollotarian

Diet: plant-based foods

Vegan

Diet: no meat, fish, or dairy but eats eggs

Ovo-Vegetarian

Which vitamin is primarily responsible for blood clotting?

Vitamin K

The "talk test" is used to determine

Whether you are exercising at moderate intensity

Which meal best represents the MyPlate guidelines?

Half plate vegetables and fruits, quarter plate grains, quarter plate protein

Sleep deprivation can lead to all of the following EXCEPT

Improved decision-making ability

According to physical activity recommendations, muscle-strengthening activities should be performed how many days a week?

At least 2 days per week

Trans fats are primarily found in

Processed foods and partially hydrogenated oils

The FITT principle stands for

Frequency, Intensity, Time, Type

What is a characteristic of REM sleep?

Vivid dreaming occurs

What is the body's preferred source of energy during high-intensity exercise?

Carbohydrates

Blue light exposure from electronic devices before bed can

Suppress melatonin production

T/F: Dehydration during exercise can impair both physical and cognitive performance

True

T/F: Complete proteins contain all nine essential amino acids

True

T/F: Danielle thinks you should stretch before warming up your muscles, is she correct?

False

T/F: Sleep debt accumulated during the week can be fully repaid by sleeping extra on weekends

False

T/F: Water is considered an essential nutrient

True

T/F: Resting heart rate typically decreases as cardiovascular fitness improves

True

T/F: Anthony believes eating a large meal immediately before exercising enhances performance. Is he correct?

False

T/F: Progressive overload is essential for continued fitness improvements

True

T/F: All dietary fats should be eliminated for optimal health

False

T/F: Caffeine consumed 6 hours before bedtime can interfere with sleep quality

True

T/F: Target heart rate zones can help ensure you're exercising at the appropriate intensity for your fitness goals

True

T/F: Supplements can replace a healthy, balanced diet

False

T/F: Dynamic stretching is more appropriate than static stretching as part of a warm-up routine

True

Physical Activity

Any body of movement carried out by the skeletal muscles that require energy

Maximum Heart Rate

220-Age

Light (55-64% of MHR)

Moderate (64-74% of MHR)

Vigorous (75-94% of MHR)

Body's source of energy

Fat = 9 kcals/gram

Protein = 4 kcals/gram

Carbs = 4 kclas/gram

What are the physical activity guidelines

150 mins of moderate exercise a week

75 mins of vigorous intensity exercise per week

% Daily Value

Indicates how a serving of food will contribute to the nutrient levels in your diet

Pathogen causing food borne illnesses

Salmonella: eggs, vegetables, poultry

Norovirus: salad ingredients, shellfish

E.coli: meat, water

Listeria: lunch meats, sausages, hot dogs

Staphylococcus aureus: improper handwashing

Organic food (no pesticides; protected from contaminants)

"100% organic": all organic ingredients

"Organic": at least 95% organic ingredients

"Made with organic ingredient": at least 70% organic ingredients

Food allergies

Adverse reactions of the body's immune system to food ingredients

Food intolerance

Adverse reaction that don't involve the immune system

Any movement of the body carried out by the skeletal muscles requiring energy

Physical Activity

Planned, structured, repetitive movement intended to improve or maintain physical fitness

Exercise

The body's ability to respond or adapt to the demands and stress of physical effort

Physical fitness

What is a full nights sleep characterized by

Four to five sleep cycles of about 90 minutes each

Having a healthy body composition means that the body has

A high proportion of fat-free mass and a relatively small proportion of fat

For adequate hydration during exercise, a person should drink at least________ of fluid two to four hours before exercise, and should not drink more than________ during exercise.

16 ounces; 1 quart

Isotonic

Involve muscles contracting and shortening as they overcome resistance, with movement in the attached joint

Isometric

Tightening (contractions) of a specific muscle or group of muscles; the muscle doesn't noticeably change length

Aerobic

Physical activity that increases your heart and breathing rates by using large muscle groups in a rhythmic, repetitive motion

Ballistic

Involves explosive, fast movements that accelerate a load (like a medicine ball or barbell) through the entire range of motion, training the body to produce maximum power and speed

What factor is most likely to particularly affect sleep patterns for women

Hormones

The main cardiovascular symptom associated with sleep apnea

High blood pressure

Men need about _________ of total fluids daily to maintain hydration, and women need about _________ of total fluids daily to maintain hydration.

3.7 liters; 2.7 liters

Maximum heart rate formula

220 - age = MHR

Th primary function of vitamins

Regulate various processes within cells

Which exercise is not recommended during a warm-up

Static stretching

Vegetarians and vegan must rely on what for vitamin B-12

Fortified cereals or supplements

The ability to perform movement quickly

Speed

The ability to exert force rapidly, based on strength and speed

Power

The ability to change the body's position quickly and accurately

Agility

The ability to maintain equilibrium while either moving or stationary

Balance

The ability to respond quickly to a stimulus

Reaction and movement time

The ability to perform motor tasks accurately and smoothly using body movements and the sense

Coordination

Insomnia

Difficulty in falling asleep or staying asleep

Restless Leg Syndrome

Uncomfortable sensations in legs causing movement and loss of sleep

Narcolepsy

A neurological disorder that causes excessive daytime sleepiness and sudden attacks of sleep

Sleep Apnea

Involves pauses in breathing during sleep, often accompanied by loud snoring

Macronutrient

An essential nutrient required by the body in relatively large amounts

Ex. Carbs, proteins, fats

Micronutrient

An essential nutrient required by the body in small amounts

Ex. Iron, vitamin (b, c, d, e), magnesium, calcium