Deck 13: Diet and Exercise for Lifelong Fitness and Health

Question 1

Outline the nutrition and exercise strategies associated with promoting health and delaying the onset of chronic diseases across the life cycle.

Answer 1

not answer

Question 2

Explain the philosophy of the nondiet or Health at Every Size (HAES) approach.

Answer 2

not answer

Question 3

Which of the following is NOT a chronic disease?

A) Cardiovascular disease
B) Type 2 diabetes
C) Upper respiratory tract infection
D) Osteoporosis

Answer 3

C

Question 4

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

A) The total amount of physical activity stays the same, but there is a decrease in the intensity and duration of individual activities.
B) The total amount of physical activity declines, but there is an increase in the intensity of individual activities.
C) The total amount of physical activity as well as the intensity and duration of individual activities declines.
D) After retirement there is an increase in the amount, intensity, and duration of physical activity because people have more time to exercise.

Question 5

Briefly explain each chronic disease (obesity, cardiovascular disease, hypertension, type 2 diabetes, metabolic syndrome, lifestyle-related cancers, and osteoporosis) and how diet and exercise influence each.

Question 6

A client who is 50 lb overweight and has high blood pressure is discouraged because she has only lost 10 lb of body fat. What effect would a 10-pound loss of body fat likely have on her blood pressure?

A) Raise blood pressure
B) Lower blood pressure
C) No effect because a 10 lb weight loss is not enough for a person who is 50 lb overweight

Question 7

The nutrition guidelines outlined by various health-related organizations are generally:

A) similar.
B) dissimilar.
C) in opposition with each other.

Question 8

Discuss the relationship between nutrition and physical activity and lifelong fitness and health.

Question 9

According to the most recent standards, a person with a blood pressure of 120/80 mm Hg is considered to be:

A) normotensive (normal blood pressure).
B) pre-hypertensive.
C) hypertensive.
D) severely hypertensive.

Question 10

Compare and contrast general diet and exercise recommendations published by various organizations.

Question 11

Compare and contrast several popular weight-loss plans.

Question 12

Explain the relationship among body weight, fat distribution, and the risk for chronic diseases in men and women.

Question 13

Explain the factors that regulate body weight, food intake, and energy expenditure.

Question 14

Identify reasons why energy expenditure may decline and weight may be gained as individuals age.

Question 15

Of the following, which contributes most to causes of death in the United States?

A) Excessive alcohol intake
B) Poor diet and lack of exercise
C) Motor vehicle accidents
D) Microbial agents

Question 16

According to scientific research, what effect does the DASH diet have on prevention and treatment of high blood pressure?

A) DASH helps to treat high blood pressure but does not help to prevent it.
B) DASH helps to prevent high blood pressure but does not help to treat it.
C) DASH helps to prevent and treat high blood pressure.
D) DASH has no effect on either treatment or prevention of high blood pressure.

Question 17

What is "creeping obesity"?

A) A slow gain of body fat as adults age
B) The process of muscle turning to fat
C) Change in body fat distribution after menopause
D) A genetic predisposition to gain weight

Question 18

Discuss the process of behavior change.

Question 19

Studies have shown that regular endurance training:

A) eliminates the risk for becoming hypertensive.
B) reduces the risk for becoming hypertensive.
C) increases the risk for becoming hypertensive.
D) has no effect on risk for becoming hypertensive.

Question 20

The exercise guidelines outlined by various health-related organizations all recommend:

A) the same amount of physical activity daily.
B) the same intensity of physical activity daily.
C) the same type of physical activity to achieve fitness.
D) regular, lifelong physical activity.

Question 21

A 35-year-old well-trained recreational athlete with no family history of heart disease receives the results of his blood lipid profile that was drawn as part of an annual physical. For questions 29-32, indicate whether each laboratory result is within or not within the normal range.
High-density lipoprotein cholesterol 57 mg/dl

A) Within the normal range
B) Not within the normal range

Question 22

The development of fatty streaks, a change associated with eventual narrowing of the arteries, typically begins in:

A) childhood and adolescence.
B) early adulthood (20s and 30s).
C) middle adulthood (40s and 50s).
D) older adulthood (60s and beyond).

Question 23

Which activity is most likely to result in appropriate weight loss?

A) Daily physical activity meeting the Surgeon General's recommendations
B) Strength training two days per week
C) Aerobic exercise of sufficient duration/intensity to expend > 2000 kcal per week
D) Exercise in heat and humidity to induce heavy sweating

Question 24

Exercise is effective for those with type 2 diabetes because it:

A) stimulates the pancreas to secrete more insulin.
B) has a strong insulin-like effect and stimulates glucose uptake into muscles.
C) helps repair the alpha (α) cells in the pancreas.
D) improves aerobic fitness.

Question 25

A 35-year-old well-trained recreational athlete with no family history of heart disease receives the results of his blood lipid profile that was drawn as part of an annual physical. For questions 29-32, indicate whether each laboratory result is within or not within the normal range.
Total cholesterol 180 mg/dl

A) Within the normal range
B) Not within the normal range

Question 26

A 30-year-old sedentary male has a body mass index (BMI) of 31. Which category does this place him in?

A) Low BMI
B) Healthy range
C) Overweight
D) Obesity

Question 27

Which weight-loss plan is known for its support system?

A) Atkins diet
B) Ornish diet
C) Weight Watchers diet
D) Zone diet

Question 28

According to recent scientific studies, which weight-loss plan has been proven to be effective for significant long-term (2 years or more) weight loss?

A) Atkins diet
B) Ornish diet
C) Weight Watchers diet
D) Zone diet
E) None of the above

Question 29

The primary characteristic of type 2 diabetes is:

A) lack of insulin production.
B) insulin resistance.
C) overproduction of glucagon.
D) hypoglycemia.

Question 30

The majority of people who have type 2 diabetes are:

A) underweight.
B) at a healthy weight.
C) obese.

Question 31

Common symptoms in individuals with type 2 diabetes include:

A) hypoglycemia and hypoinsulinemia.
B) hypoglycemia and hyperinsulinemia.
C) hyperglycemia and hypoinsulinemia.
D) hyperglycemia and hyperinsulinemia.

Question 32

What percentage of adults in the United States are overweight or obese?

A) 35%
B) 50%
C) 65%
D) 80%

Question 33

Which weight loss plan is also known as the 40-30-30 diet?

A) Atkins diet
B) Ornish diet
C) Weight Watchers diet
D) Zone diet

Question 34

Which weight-loss plan contains the lowest amount of dietary fat?

A) Atkins diet
B) Ornish diet
C) Weight Watchers diet
D) Zone diet

Question 35

Choose the best description of insulin resistance from among the following.

A) The pancreas fails to produce insulin due to damage to alpha (α) cells.
B) The pancreas produces insulin but fails to secrete a sufficient amount when blood glucose is high.
C) The pancreas secretes insulin, but the insulin does not work as effectively on the tissue receptors.
D) The pancreas secretes glucagon instead of insulin in response to high blood glucose.

Question 36

Which weight-loss plan contains the lowest amount of dietary carbohydrate?

A) Atkins diet
B) Ornish diet
C) Weight Watchers diet
D) Zone diet

Question 37

What does 40-30-30 represent?

A) 40% carbohydrate (CHO) and 30% each protein and fat
B) 40% fat and 30% each protein and CHO
C) 40% protein and 30% each fat and CHO
D) 40 lb lost in the 1st 6 months, 30 lb lost in subsequent 6-month periods

Question 38

Which weight-loss plan induces ketosis?

A) Atkins diet
B) Ornish diet
C) Weight Watchers diet
D) Zone diet

Question 39

Which of the following is NOT a major risk factor for heart disease?

A) Cigarette smoking
B) Hypertension
C) Low total blood cholesterol concentration
D) Low concentration of high-density lipoprotein cholesterol

Question 40

Which of the following is protective and powerful enough to "offset" one of the major risk factors for heart disease?

A) Total cholesterol < 200 mg/dl
B) High-density lipoprotein cholesterol > 60 mg/dl
C) Low-density lipoprotein cholesterol ~ 100 mg/dl
D) Triglycerides < 150 mg/dl

Question 41

The most appropriate use of body mass index (BMI) is to determine:

A) potential health risks in the general population.
B) potential health risks in the athletic population.
C) ideal weight for adults.
D) ideal weight for athletes.

Question 42

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

A) upper body obesity.
B) lower body obesity.

Question 43

Risk for premature mortality for a person with a BMI of 23 is:

A) zero.
B) low.
C) moderate.
D) high.

Question 44

When compared to recommendations made for other chronic diseases, the diet and exercise recommendations made for preventing lifestyle-related cancers are:

A) similar.
B) different in many respects.
C) substantially different.
D) in opposition to other recommendations.

Question 45

The period of time associated with the most rapid loss of bone mass is:

A) age 20 to 35 years.
B) age 35 to 50 years.
C) the first several years after menopause.
D) after males are 65 years or older.

Question 46

On average, the bone density of men and African American women is approximately _____ greater than that of Caucasian women.

A) 5%
B) 20%
C) 35%
D) 65%

Question 47

A 35-year-old well-trained recreational athlete with no family history of heart disease receives the results of his blood lipid profile that was drawn as part of an annual physical. For questions 29-32, indicate whether each laboratory result is within or not within the normal range.
Low-density lipoprotein cholesterol 87 mg/dl

A) Within the normal range
B) Not within the normal range

Question 48

The most likely reason that some severely obese individuals do not manifest any of the common obesity-related chronic diseases is due to:

A) a happy personality and the absence of depression.
B) a larger than normal organ size.
C) a tendency to store excess fat in the lower body.
D) luck.

Question 49

What is body mass index (BMI)?

A) A measure of how much muscle mass an athlete should have
B) A method of measuring body composition
C) A formula that predicts the best weight for performance and health
D) A number that represents a weight-to-height ratio

Question 50

What are the known benefits of strength training for post-menopausal women?

A) Increases leg muscle strength
B) Increases stability
C) Increases bone density
D) a and b
E) all of the above

Question 51

Strong scientific evidence exists which suggests that diets high in _____ increase heart disease risk.

A) trans fatty acids
B) monounsaturated fats
C) polyunsaturated fats
D) all of the above

Question 52

Low bone mineral density with structural deterioration is known as:

A) osteomalacia.
B) osteopenia.
C) osteoporosis.
D) osteoarthritis.

Question 53

The major factors underlying the development of metabolic syndrome are:

A) age and gender.
B) family history and cardiovascular fitness.
C) hypertension and cigarette smoking.
D) obesity and insulin resistance.

Question 54

A 35-year-old well-trained recreational athlete with no family history of heart disease receives the results of his blood lipid profile that was drawn as part of an annual physical. For questions 29-32, indicate whether each laboratory result is within or not within the normal range.
Triglycerides 180 mg/dl

A) Within the normal range
B) Not within the normal range

Question 55

Of the chronic diseases listed, when an individual's BMI increases it has the greatest impact on risk for:

A) diabetes.
B) heart disease.
C) hypertension.
D) high blood cholesterol.

Question 56

Which of the following contains the largest amount of "heart healthy" fats?

A) Palm oil
B) Flaxseed oil
C) Egg
D) Shrimp

Question 57

In which of the following ways is exercise effective in reducing risk of cardiovascular disease?

A) Moderate reduction of blood pressure if hypertensive
B) Moderate reduction of blood lipids if elevated
C) Reduction of weight if overweight or obese
D) All of the above

Question 58

An increase in low-density lipoprotein cholesterol (LDL-C) is most likely to occur with a diet high in:

A) cholesterol and monounsaturated fats.
B) monounsaturated and polyunsaturated fats.
C) cholesterol and sugar.
D) saturated and trans fats.

Question 59

Of the following, the most critical intervention because of its strong and independent effect on metabolic syndrome is:

A) reduction in dietary fat and cholesterol intake.
B) increase in physical activity.
C) reduction of stress-related factors.
D) increase in aspirin intake.

Question 60

At what age does peak bone mineral density occur (assuming that calcium intake is adequate)?

A) 10 to 20 years
B) 20 to 35 years
C) 35 to 60 years
D) After age 60

Question 61

Studies show that the most important characteristic of any weight-loss diet for obese, sedentary individuals is the restriction of energy intake, not the carbohydrate, protein, or fat distribution of the diet.

Question 62

Weight gain is an inevitable consequence of aging.

Question 63

There is a strong inverse relationship between physical activity and premature mortality.

Question 64

An athlete is considering making a change to his or her diet in the next two weeks. According to the Stages of Change Model, what stage is the athlete currently in?

A) Precontemplation
B) Contemplation
C) Preparation
D) Action

Question 65

Approximately one-third of the people who die in the United States each year die from chronic diseases.

Question 66

_____ is a hormone produced by fat cells and plays an important role in long-term energy balance and weight maintenance.

A) Leptin
B) Adrenaline
C) Ghrelin
D) Serotonin

Question 67

According to the 2010 Dietary Guidelines, at least _____% of protein intake should come from plant sources.

A) 20
B) 30
C) 40
D) 50

Question 68

The main purpose of the homeostatic mechanism that regulates energy intake and expenditure in the body is to

A) keep the body at a very fixed weight.
B) prevent weight loss.
C) maintain a fairly constant body weight.
D) stimulate weight gain.

Question 69

The Health at Every Size movement does NOT support the use of:

A) behavior change models.
B) laboratory tests to determine metabolic fitness.
C) weight-loss diets.
D) therapy.

Question 70

Most collegiate athletes do not become professional athletes.

Question 71

Which of the following would be an accurate statement related to physical activity and long-term health?

A) Physical activity must result in weight loss to be beneficial.
B) Physical activity must be of long duration and high intensity to be beneficial.
C) Physical activity must be coupled with dietary restriction to be beneficial.
D) Physical activity is beneficial even if it does not result in weight loss.

Question 72

One of every three adults in the United States is hypertensive.

Question 73

There is a steady decline in physical activity as people age.

Question 74

Reducing sodium intake will reduce blood pressure in all people who are hypertensive.

Question 75

The most important factor for weight loss is intensity of exercise/physical activity.

Question 76

There is a strong inverse relationship between level of physical activity/fitness and development of obesity.

Question 77

Chronic diseases can begin in infancy, childhood, adolescence, and young adulthood.

Question 78

It is inevitable that former athletes gain weight as body fat as they age.

Question 79

Type 2 diabetes is caused by eating too much sugar.

Question 80

Ghrelin is a hormone synthesized by cells in the stomach and its primary role in the body is to

A) decrease appetite.
B) stimulate appetite.
C) induce a feeling of satiety.
D) a and c