Deck 9: Nutrition, Exercise, and Weight Management

Question 1

Which of the following applies to foods labeled as "all-natural"?

A) They must be free of processing.
B) They must be grown without pesticides or harmful chemicals.
C) They must be produced in an eco-friendly manner.
D) None of these is correct.

Answer 1

D

Question 2

Which of the following nutrients is a macronutrient?

A) Vitamins
B) Fat
C) Minerals
D) All of these are correct.

Answer 2

B

Question 3

The USDA dietary guidelines recommend that most Americans get about __________ of their diet from fruits and vegetables.

A) 10%
B) 25%
C) 33%
D) 50%

Answer 3

D

Question 4

About __________ of American high school students eat USDA-recommended amounts of fruits and vegetables each day.

A) 4%
B) 13%
C) 50%
D) 67%

Question 5

What informational tool can consumers use to compare the nutritional quality of various foods?

A) Nutrition facts label
B) Food guide pyramid
C) Ingredient labels
D) Basic four food groups

Question 6

Eating a high-fiber diet may protect against:

A) liver cancer.
B) osteoporosis.
C) heart disease.
D) All of these are correct.

Question 7

Which of the following nutrients is only found in plant products?

A) Complete proteins
B) Fiber
C) Calcium
D) Iron

Question 8

Both the USDA's and Harvard's healthy eating plates include which of the following?

A) Dairy as a major food group
B) A reliance on fat-free foods
C) Fruits and vegetables as major components of the diet
D) All of these are correct.

Question 9

Eating __________ raises LDL levels and reduces HDL levels.

A) inadequate amounts of vitamin C
B) trans fats
C) cholesterol
D) All of these are correct.

Question 10

__________ is the "good" cholesterol, and __________ is "bad" cholesterol.

A) HDL; trans fats
B) LDL; trans fats
C) HDL; LDL
D) LDL; HDL

Question 11

Which of the following vitamins are fat soluble?

A) A, D, E, and K
B) A, B, C, and D
C) B and C
D) L, M, N, O, and P

Question 12

Antioxidants are examples of:

A) vitamins.
B) complex carbohydrates.
C) amino acids.
D) polyunsaturated fats.

Question 13

Which of the following minerals is not required by the human body?

A) Magnesium
B) Iodine
C) Silicon
D) Zinc

Question 14

Women in the United States typically need to consume more of which of the following nutrients?

A) Sodium and potassium
B) Copper and iodine
C) Sulfur and zinc
D) Iron and calcium

Question 15

Lack of which of the following minerals or vitamins is a major contributor to osteoporosis?

A) Niacin
B) Iron
C) Calcium
D) Vitamin A

Question 16

Which of the following statements concerning iron is not true?

A) Iron is a critical nutrient for human bone formation.
B) Meat products, especially liver and eggs, are good sources of iron.
C) Iron-deficiency anemia is common among U.S. women from the ages of 12 to 49.
D) Vitamin C helps the body absorb iron.

Question 17

Which of the following statements is true?

A) Most Americans get more sodium than they need.
B) People who are "salt sensitive" can be easily identified with a blood test.
C) Sodium is a micronutrient.
D) All of these are correct.

Question 18

Which of the following drinks is generally the healthiest option for women?

A) Sports drinks
B) Diet soft drinks
C) Water
D) Vitamin-fortified soft drinks

Question 19

Which of the following statements regarding the benefits of physical activity is not true?

A) Physical activity builds lean body weight.
B) Physical activity increases the rate of bone loss.
C) Physical activity improves mood.
D) Physical activity reduces symptoms of anxiety.

Question 20

The U.S. Physical Guidelines for Americans recommend that adults get at least __________ minutes of moderate exercise per week.

A) 45
B) 75
C) 150
D) 300

Question 21

Cardiovascular endurance can be increased most effectively through which of the following?

A) Bone-strengthening exercise
B) Warm ups
C) Aerobic exercise
D) Anaerobic exercise

Question 22

Bone-strengthening exercises often:

A) also qualify as muscle-strengthening or aerobic activities.
B) require 30 minutes of activity per session to be effective.
C) reduce the overall heart rate.
D) All of these are correct.

Question 23

Which of the following statements is not true?

A) Exercise that reaches beyond the 2018 Physical Activity Guideline recommendations continues to have benefits on health.
B) Shorter daily workouts of 10-15 minutes have demonstrable improvements on health.
C) Physical activity is most effective when combined in to one or two longer weekly workouts.
D) Getting 80 minutes a week of high-intensity physical activity meets the 2018 Physical Activity Guidelines.

Question 24

Which of the following statements concerning swimming is true?

A) Swimming is less damaging to joints compared to most other forms of aerobic exercise.
B) Swimming is usually a more effective weight-loss method than jogging or bicycling.
C) A woman must swim laps for 45 minutes or longer to gain aerobic benefits.
D) Swimming builds muscle but is not an effective form of aerobic exercise.

Question 25

Which of the following statements about muscle-strengthening activities is true?

A) They need to be performed three times a week or more to be effective.
B) They break muscle fibers and force the body to rebuild stronger muscles than before.
C) They usually need specialized equipment to be performed effectively.
D) All of these are correct.

Question 26

About __________ % of an average healthy woman's weight is fat.

A) 6
B) 12
C) 25
D) 45

Question 27

Which of the following statements is true?

A) Performing spot exercises, such as "crunches," are an effective way to reduce specific areas of fat.
B) One should not experience muscle pain when exercising regularly.
C) Overweight people should avoid exercising before meals because it increases appetite.
D) All of these are correct.

Question 28

Which of the following statements is true?

A) Exercise does not always increase one's appetite.
B) The amount of sweat that is lost during exercise does not indicate how much energy is expended for the activity.
C) Menstruation typically does not harm a woman's physical performance.
D) All of these are correct.

Question 29

__________ provide(s) a rough estimate of how close a person's weight is to a healthy range.

A) Whole body counting
B) Body mass index
C) The U.S. physical activity guidelines
D) Mass spectrometry

Question 30

Which of the following conditions is associated with upper-body fat distribution?

A) Coronary artery disease
B) Osteoporosis
C) Cystic fibrosis
D) All of these are correct.

Question 31

A person is generally considered obese if he or she has a BMI of:

A) 30 or greater.
B) 50 or greater.
C) 75 or greater.
D) 100 or greater.

Question 32

About __________ of Americans are overweight or obese, and about __________ are extremely obese.

A) 15%; 1%
B) 33%; 3%
C) 67%; 5%
D) 90%; 10%

Question 33

Which of the following statements is true?

A) A primary cause of the U.S. obesity epidemic is the lack of spending on weight loss and gym equipment.
B) The body's metabolism slows down to rest for a few hours after a workout.
C) Alcohol, consumed in moderation, can improve the metabolism and promote weight loss.
D) A person who replaces fat with muscle with exercise can appear thinner even if no weight is lost.

Question 34

Which of the following statements concerning bariatric surgery, or gastrointestinal surgery for the obese, is true?

A) Bariatric surgery permanently alters the digestive process.
B) Bariatric surgery usually involves implants added to the stomach to make a person feel more "full."
C) Modern surgical techniques make the operation easily reversible after a person returns to his or her desired weight.
D) Because of the low risk of side effects or harmful consequences, doctors are beginning to recommend bariatric surgery before prescribing pharmaceutical medications to lose weight.

Question 35

Which of the following statements is true?

A) The average weight of a Playboy centerfold has increased along with the weight of the average U.S. woman.
B) More than half of female adolescents in the United States are trying to lose weight.
C) Images of excessively thin women in the media generally act as a positive force, inspiring women to get into a healthy shape.
D) Obese women are less likely than obese men to feel guilty about their weight.

Question 36

Around the world, hunger is the greatest public health problem in which regions?

A) Eastern Europe and Russia
B) South and Central America
C) Sub-Saharan Africa and Southern Asia
D) Western Europe and the United States

Question 37

Which of the following statements about malnutrition is not true?

A) Malnutrition can result from eating too much food as well as too little.
B) The most severe consequences of malnutrition are often easily preventable.
C) Protein-energy malnutrition (PEM) results when infants and children are unable to process protein they ingest.
D) Anemia caused by a lack of iron affects almost one in four people around the world.

Question 38

Which of the following characteristics is not a significant risk factor for food insecurity and malnutrition in the United States?

A) Living in a rural community
B) Being African-American or Hispanic
C) Living in poverty
D) Being raised by a single mother

Question 39

Which of the following statements concerning malnutrition is true?

A) The malnourished become ill more easily and stay ill longer than those who are well-nourished.
B) Malnourishment is creating an entire generation of widows because of hunger's disproportionate effects on elderly and middle-aged men.
C) 95% of cases of protein-energy malnutrition (PEM) occur in Africa, South America, and Australia.
D) All of these are correct.

Question 40

Vitamin A deficiency in infants can be most easily and safely prevented by encouraging:

A) vitamin A injections.
B) pureed carrots every morning.
C) breastfeeding.
D) vitamin A patches applied to the skin.

Question 41

Michelle is obese and wants to lose 40 pounds. A safe rate of weight loss is __________ per week.

A) 1 pound
B) 3 pounds
C) 5 pounds
D) 7 pounds

Question 42

The labels "low sodium" and "reduced sodium" have essentially the same meaning.

Question 43

About 67% of adult Americans consume recommended amounts of fruits and vegetables on a regular basis.

Question 44

Processed foods are generally less nutritious than their natural equivalents from the same food group.

Question 45

Food guides based on the Mediterranean diet tend to be especially harmful for health.

Question 46

Low-density lipoproteins (LDLs) are often referred to as the "bad cholesterol."

Question 47

Dietary cholesterol (the type of cholesterol found in eggs, shellfish, and other foods) is considered less harmful to health than saturated or trans fats.

Question 48

Vitamins are a major source of energy for the body.

Question 49

Eating fruits on a frequent basis is a good method of obtaining folic acid.

Question 50

In order to consume enough calcium to meet nutrition recommendations, a woman needs to consume dairy products on a daily basis.

Question 51

Aerobic training improves the heart's ability to pump blood and deliver oxygen to muscles efficiently.

Question 52

Both the duration and the intensity of a physical activity affect its aerobic benefit.

Question 53

Athletic amenorrhea, a condition brought on by excessive exercise, occurs when a woman stops menstruating.

Question 54

An ounce of muscle takes up more space than an ounce of fat.

Question 55

Most cases of unwanted weight gain can be traced to a lack of willpower on an individual's part.

Question 56

The location where a woman lives influences the likelihood of her being at a healthy weight or becoming obese.

Question 57

About one-third of U.S. adults are overweight or obese.

Question 58

Today, American adults eat about 300 calories more on average than they did 30 years ago.

Question 59

Excessive dieting and preoccupation with body shape contribute to the development of eating disorders.

Question 60

The body better absorbs vitamins and minerals when they are part of the natural diet rather than when they are consumed as supplements.

Question 61

What are some ways in which the typical American diet does not measure up to recommendations made by nutrition experts?

Question 62

What are the major types of fats from a nutrition perspective? Give an example of a food with each kind of fat, and explain their effects on health.

Question 63

Red meats and dairy products are often sources of high levels of saturated fat and calories, yet they provide nutrients that are often lacking in strict vegetarian diets. Name two of these nutrients and alternate food sources that contain them.

Question 64

Name four psychological or physiological ways that women can benefit from a regular exercise program.

Question 65

The female athletic triad is often associated with women who overexercise. Name the three components of the triad and the order in which they develop.

Question 66

What is the body mass index (BMI)? How is it calculated? Name one body type that a BMI could provide an inaccurate estimate for.

Question 67

Name four reasons why weight-loss strategies used by women in the United States are often unsuccessful.

Question 68

Globally, malnutrition in what two populations causes the largest amount of disease and years of life lost? Name two nutrient deficiencies of global consequence and their major consequences.

Question 69

In the Minnesota Starvation Experiment, healthy, emotionally stable men voluntarily went on a long-term low-protein, low-calorie diet. Describe at least two physical and two psychological symptoms they experienced, and describe what happened when they returned to a regular diet.