Test #2

Question 1

what are the 6 keys to trans-theoretical change

Answer 1

1) Pre-contemplation
2) Contemplation
3) Preparation
4) Action
5) Maintenance
6) Termination

Question 2

pre-contemplation

Answer 2

not considering change within the next 6 months

Question 3

contemplation

Answer 3

considering change within the next 6 months

Question 4

preparation

Answer 4

planning change in the next 30 days

Question 5

action

Answer 5

first 6 months of change

Question 6

maintenance

Answer 6

changed for more than 6 months

Question 7

termination

Answer 7

fully changed and not tempted to return to old ways

Question 8

what are the 3 macro nutrients

Answer 8

1) carbohydrates
2) Protein
3) Fat

Question 9

what are the 6 essential nutrients

Answer 9

1) carbs
2) protein
3) fat
4) vitamins
5) minerals
6) water

Question 10

Anorexia Nervosa

Answer 10

• intense fear of gaining weight

- deadliest psychiatric disorder in females ages 15-24

Question 11

Bulimia Nervosa

Answer 11

recurrent episodes of binge eating followed by “purging” or throwing up/laxatives

Question 12

Binge eating disorder

Answer 12

uncontrollable eating without any compensatory purging behavior (followed by guilt/shame/depression)

Question 13

how many calories per gram in carbs

Answer 13

4 calories

Question 14

how many calories per gram in protein

Answer 14

4 calories

Question 15

how many calories per gram in fat

Answer 15

9 calories

Question 16

what percentage of your diet should carbs make up

Answer 16

45 to 65%

Question 17

what percentage of your diet should protein make up

Answer 17

10-35%

Question 18

what percentage of your diet should fat make up

Answer 18

20-35%

Question 19

what are the 2 micronutrients

Answer 19

1) vitamins (organic)

2) minerals (inorganic)

Question 20

what is the first step in changing behavior

Answer 20

identifying a target behavior

Question 21

what is a target behavior

Answer 21

an isolated behavior that is specific to what you are hoping to change

Question 22

self efficacy

Answer 22

the belief in ones ability to take action and perform a specific task

Question 23

locus of control

Answer 23

the figurative “place” a person designates as the source of responsibility for events in his or her life

Question 24

internal locus of control

Answer 24

you are in control (drives behavior change)

Question 25

external locus of control

Answer 25

other factors are in control

Question 26

tools for behavior change

Answer 26

- visualization - self talk - role models - identifying barriers and overcoming them - group support

Question 27

nutrition

Answer 27

the taking in of nutrients through consumption, metabolism and usage

Question 28

where does most digestion occur

Answer 28

the small intestine

Question 29

what breaks down macronutrients in the stomach

Answer 29

HCL and lipase

Question 30

what are the 2 types of carbs

Answer 30

1) simple (2 or less sugars) | 2) complex (more than 2 sugars)

Question 31

what is the primary function of carbs

Answer 31

- supply energy to body cells - used for high intensity activity - broken down into glucose

Question 32

what is the difference between refined and unrefined carbs

Answer 32

refined = processed and unrefined = natural (have more nutritional value)

Question 33

glycemic index

Answer 33

a measure of how the ingestion of a particular food affects the blood glucose levels

Question 34

dietary fiber

Answer 34

non-digestable carbs that are found in plants

Question 35

functional fiber

Answer 35

isolated or synthesized in a lab to make it fiber

Question 36

how much fiber do men and women need in their diet

Answer 36

men = 38 grams women = 25 grams

Question 37

benefits of fiber

Answer 37

- decrease risk of diabetes and cancer | - decrease in cholesterol

Question 38

how many amino acids make up proteins and how many are "essential"

Answer 38

20 total and 9 essential

Question 39

complete proteins

Answer 39

meat

Question 40

incomplete proteins

Answer 40

beans, legumes and nuts

Question 41

what are fats used for

Answer 41

- supply energy - provide energy - support and insulate the organs

Question 42

what type of activity is fat used for

Answer 42

low intensity activities

Question 43

what are the 3 types of fats

Answer 43

1) saturated 2) unsaturated 3) trans

Question 44

saturated fat

Answer 44

meat/dairy

Question 45

trans fat

Answer 45

fried food

Question 46

unsaturated fat

Answer 46

fish, nuts, avocado and oils

Question 47

what is the healthiest type of fat

Answer 47

unsaturated (specifically monosaturated)

Question 48

what are the 2 types of cholesterol

Answer 48

HDL = good cholesterol / LDL = bad cholesterol

Question 49

what is the most important part of nutrition

Answer 49

water

Question 50

antioxidants

Answer 50

substances that protect against the breakdown of body constituients by free radicals (fruits and veggies)

Question 51

free radicals

Answer 51

chemically unstable, electron seeking compounds that can mutate genes

Question 52

what type of calorie is used for food

Answer 52

a Kcal which is equal to 1,000 calories

Question 53

how many calories are in a gram of alcohol

Answer 53

7 calories

Question 54

3 components of measurement of energy expenditure

Answer 54

- basil metabolic rate - thermic effect of food - activity thermogenesis

Question 55

energy expenditure measurement types

Answer 55

- doubly labeled water - direct calorimetry - indirect calorimetry - accelormetry - heart rate monitor - pedometry

Question 56

how many calories are in a pound

Answer 56

3,500

Question 57

body dysmorphic disorder

Answer 57

a psychological disorder where you have a distorted perception of your body and focus on flaws more than anything else

Question 58

muscle dysmorphia

Answer 58

dont think you are strong even though you are

Question 59

body dysmorphia

Answer 59

when you think you are fatter than you are