ch 13 - diet and exercise for lifelong fitness and health

Question 1

t or f: Meeting the minimum physical activity recommendations of the Physical Activity Guidelines for Americans will prevent the gradual weight gain usually seen in aging adults.

Answer 1

false

Question 2

t or f: The decline in physical functioning with aging is inevitable, so the intensity and duration of activity should decrease as people age.

Answer 2

false

Question 3

t or f: Despite differences in details, all of the guidelines for lifelong fitness and health recommend regular, lifelong physical activity.

Answer 3

true

Question 4

t or f: The human body has one predominant energy sensor that provides feedback on the amount of energy consumed or expended.

Answer 4

false

Question 5

t or f: The Zone diet is a plant-based diet that emphasizes high-fiber carbohydrate foods and is very low in fat.

Answer 5

false

Question 6

Ornish diet

Answer 6

plant-based diet that emphasizes high-fiber carbohydrate foods and limits fat to about 10% of total energy intake
- promotes weight loss

Question 7

t or f: Consumption of increased potassium and decreased sodium increases the risk for developing hypertension.

Answer 7

false

Question 8

as dietary sodium intake increases, blood pressure

Answer 8

increases (water retention)

Question 9

t or f: Obesity worsens insulin resistance, which results in an elevated blood insulin concentration, and hyperinsulinemia favors fat storage and inhibits fat breakdown.

Answer 9

true

Question 10

t or f: Research supports that total fat intake is more important than the type of fat consumed in the prevention of heart disease.

Answer 10

false

Question 11

A high fat intake by itself is ____ a risk factor for cardiovascular disease, although the amount is still a consideration because it affects total caloric intake and weight. The emphasis is on replacing ____ fatty acids with _____ fatty acids and avoiding ____ fatty acids.

Answer 11

not; saturated; polyunsaturated; trans

Question 12

t or f: One-third of all cancer deaths in the United States are associated with poor diet, inactivity, and overweight or obesity.

Answer 12

true

Question 13

t or f: The negative health effects of obesity can be neutralized as long as regular physical activity is maintained.

Answer 13

false

Question 14

Which of the following is a true statement about physical activity and aging in general?

The total amount of physical activity stays the same, but there is a decrease in the intensity and duration of individual activities.

The total amount of physical activity declines, but there is an increase in the intensity of individual activities.

The total amount of physical activity as well as the intensity and duration of individual activities declines.

After retirement, there is an increase in the amount, intensity, and duration of physical activity because people have more time to exercise.

Answer 14

The total amount of physical activity as well as the intensity and duration of individual activities declines.

Question 15

According to the Physical Activity Guidelines for Americans, how much activity should adults do each week if they engage in low-to-moderate intensity physical activity?

Answer 15

at least 2 hours 30 minutes

Question 16

What is “creeping obesity”?

Answer 16

a slow gain of body fat as adults age

Question 17

Increases in which of the following signals results in an increase in appetite and food intake?

Answer 17

ghrelin

Question 18

The type of fat distribution that increases risk for metabolic syndrome is:

Answer 18

upper body obesity.

Question 19

The Health at Every Size movement does NOT support the use of:
behavior change models.

laboratory tests to determine metabolic fitness.

weight-loss diets.

therapy.

Answer 19

weight loss diets

Question 20

energy intake: dietary guidelines for americans

Answer 20

Balance calories from foods and beverages with calories expended

Question 21

carbohydrate intake: dietary guidelines for americans

Answer 21

Choose fiber-rich fruits, vegetables, whole grains, and cooked dry beans and peas often

Question 22

protein intake: dietary guidelines for americans

Answer 22

Emphasis on lean or lower-fat protein sources, including plant-based proteins

Question 23

fat intake: dietary guidelines for americans

Answer 23

<10% from saturated fat, substituting saturated fat with polyunsaturated and monounsaturated fats; trans fats should be as low as possible without compromising the nutritional adequacy of the diet

Question 24

alcohol intake: dietary guidelines for americans

Answer 24

If consumed, consume in moderation (1–2 drinks daily)

Question 25

sodium intake: dietary guidelines for americans

Answer 25

Limit sodium to the Chronic Disease Risk Reduction (CDRR) levels defined by the National Academies—1,200 mg/day for ages 1 through 3; 1,500 mg/day for ages 4 through 8; 1,800 mg/day for ages 9 through 13; and 2,300 mg/day for all other age groups

Question 26

weight: dietary guidelines for americans

Answer 26

Maintain weight in a healthy range; if overweight or obese, lifestyle changes are needed to lose weight, including a reduction in foods high in solid fats and added sugars and an increase in physical Activity

Question 27

exercise: dietary guidelines for americans

Answer 27

Aim for at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity–or an equal combination of both–each week (do 40 minutes of aerobic exercise of moderate to vigorous intensity 3–4 times a week to lower blood pressure and/or cholesterol)

Question 28

obesity BMI

Answer 28

> 30

Question 29

Although ____ ___ and ____ are the leading causes of death in the United States, ...... are the major contributing factors.

Answer 29

heart disease; cancer; tobacco use, poor diet, and lack of exercise

Question 30

As tobacco usage and secondhand smoke exposure decline, ..... are expected to become the leading modifiable causes of death

Answer 30

poor diet and insufficient levels of exercise

Question 31

atkins diet

Answer 31

Consists of four phases; ketosis due to low CHO intake

Question 32

zone diet

Answer 32

40-30-30 diet (CHO, protein, fat); emphasizes glycemic index; Recommends 1,000–1,600 kcal/day

Question 33

ornish diet

Answer 33

Plant-based, 10% fat; eat when hungry, stop when full

Question 34

weight watchers diet

Answer 34

Smart Points; low-fat, high-fiber; teaches sensible eating habits

Question 35

For the obese, sedentary individual, .... seem to be more important than the carbohydrate, protein, and fat content of the weight-loss diet

Answer 35

the restriction of energy and the length of the energy restriction

Question 36

The “best” weight-loss diet is the one that

Answer 36

the individual is most likely to adhere to

Question 37

hypertension has a lack of

Answer 37

recognizable symptoms

Question 38

what is the most prevalent cardiovascular disease among athletes

Answer 38

hypertension

Question 39

diabetes is a metabolic disease characterized by

Answer 39

high blood glucose

Question 40

___ ____ are used to assess heart disease risk

Answer 40

laboratory tests

Question 41

desirable total cholesterol

Answer 41

200 mg/dL (5.18 mmol/L)

Question 42

moderate risk total cholesterol

Answer 42

200–239 mg/dL (5.18–6.18 mmol/L)

Question 43

high risk total cholesterol

Answer 43

240 mg/dL (6.22 mmol/L)

Question 44

optimal LDL

Answer 44

100 mg/dL

Question 45

high LDL

Answer 45

160–189 mg/dL

Question 46

very high LDL

Answer 46

189 mg/dL

Question 47

optimal HDL

Answer 47

60 mg/dL

Question 48

normal HDL

Answer 48

males, 40–50 mg/dL ; females, 50–59 mg/dL

Question 49

increased risk HDL

Answer 49

Males,,40 mg/dL ; Females,,50 mg/dL

Question 50

desirable triglycerides

Answer 50

150 mg/dL

Question 51

borderline high triglycerides

Answer 51

150–199 mg/dL

Question 52

high triglycerides

Answer 52

200–499 mg/dL

Question 53

very high triglycerides

Answer 53

500 mg/dL

Question 54

cluster or risk factors for metabolic syndrome

Answer 54

Abdominal obesity Hypertension Dyslipidemia (elevated triglycerides and low HDL-C) Glucose intolerance Insulin resistance

Question 55

metabolic syndrome diagnostic criteria: waist circumference

Answer 55

≥102 cm (≥40 in) in men ≥88 cm (≥35 in) in women

Question 56

metabolic syndrome diagnostic criteria: HDL

Answer 56

<40 mg/dL (0.9 mmol/L) in men <50 mg/dL (1.1 mmol/L) in women or drug treatment for reduced HDL-C

Question 57

metabolic syndrome diagnostic criteria: triglycerides

Answer 57

≥150 mg/dL (1.7 mmol/L) or drug treatment for elevated triglycerides

Question 58

metabolic syndrome diagnostic criteria: blood pressure

Answer 58

≥130 mm Hg systolic blood pressure or ≥85 mm Hg diastolic blood pressure or drug treatment for hypertension

Question 59

metabolic syndrome diagnostic criteria: fasting glucose

Answer 59

≥100 mg/dL (5.5 mmol/L) or drug treatment for elevated glucose

Question 60

osteoporosis diagnostic criteria

Answer 60

Bone mineral density more than 2.5 standard deviations below normal

Question 61

What is the recommendation, in minutes per week, for adults engaging in moderate-intensity exercise?

Answer 61

150

Question 62

How many days per week of resistance training is recommended for adults by the American College of Sports Medicine (ACSM)?

Answer 62

2-3 days

Question 63

What is the minimum amount of physical activity children and adolescents should engage in per day?

Answer 63

60 minutes

Question 64

What level of physical activity do most individuals engage in whom have been diagnosed with hypertension?

Answer 64

a. typically sedentary most days of the week

Question 65

In order to avoid some of the negative psychological effects of dieting, based on current research what is the recommended focus when dieting?

Answer 65

b. improving your metabolic fitness

Question 66

Which dietary pattern is associated with less weight gain as someone ages?

Answer 66

d. high in fiber, whole grains, nuts, and dairy products

Question 67

Which hormone produced by fat cells is one of the important regulatory signals for long-term weight maintenance?

Answer 67

leptin

Question 68

Which weight loss diet is best known as a carbohydrate-controlled diet?

Answer 68

atkins diet

Question 69

Which part of the body receives a signal that causes feelings of hunger, which results in seeking out and consuming food?

Answer 69

hypothalamus

Question 70

How do carbohydrate foods affect blood glucose and insulin secretion?

Answer 70

glycemic effect

Question 71

What factor is most likely to increase an individual's risk of type 2 diabetes?

Answer 71

c. dietary intake that leads to weight gain

Question 72

Some exercises stimulate the bones, such as running, which can increase what in the body?

Answer 72

c. bone mineral density

Question 73

Which dietary goal is a focus for decreasing an individual's risk for developing heart disease?

Answer 73

a. Balance between the different types of fats

Question 74

What are the two major factors in the development of metabolic syndrome?

Answer 74

b. insulin resistance and obesity

Question 75

How does physical activity play a role in decreasing the risk of diabetes?

Answer 75

b. decreasing insulin resistance