Name:______

Final

1. Which of the following is NOT a symptom associated with hypertension?

A. / nosebleeds
B. / regular heartbeat
C. / chest pain
D. / vision problems

2. How can hypertension be prevented?

A. / balanced diet
B. / regular exercise
C. / healthy weight
D. / all of the above

3. How does a pedometer help people reach their fitness goals?

A. / It measures calories burned.
B. / It usually doubles as an MP3 player and keeps people motivated.
C. / They count steps during a workout.
D. / They measure the number of lifts done per exercise.

4. How are hypertension, heart disease, and stroke related?

A. / They are all the result of high levels of glucose in the bloodstream.
B. / They are all more closely linked to genetics than lifestyle.
C. / The risk of developing each condition can be reduced through diet and exercise.
D. / Reducing the risk of one of the diseases has no noticeable impact on the risk of the others.

5. How much physical activity should an adult have each week?

A. / 60 minutes per day, 7 days a week
B. / 30 minutes per day, 7 days a week
C. / 60 minutes per day, 5 days a week
D. / 30 minutes per day, 5 days a week

6. Which of the following is NOT a likely result of regular physical activity?

A. / increased energy
B. / decreased attention span
C. / improved school attendance
D. / improved self-image

7. How can regular participation in physical activity improve an individual's overall health?

A. / Regular participation in physical activity reduces the risk of developing various diseases.
B. / Regular participation in physical activity allows an individual to function on less sleep.
C. / Regular participation in physical activity reduces the need for a balanced diet.
D. / Regular participation in physical activity prevents an individual from developing certain diseases.

8. Adults need at least 1 hour and 30 minutes of vigorous-intensity aerobic activity per week for important health benefits.

True

False

9. According to the CC, which percentage of Americans between the age of 12 and 21 doesn't exercise on a regular basis?

A. / 40%
B. / 50%
C. / 55%
D. / 60%

10. One-fourth of adults in the United States are not active at all.

True

False

11. The benefits of physical fitness include an improvement in mood.

True

False

12. Mental and emotional health can be improved through exercise.

True

False

13. Select the positive statement that would BEST counteract this negative statement: "I do not have the time to exercise."

A. / I can exercise anywhere.
B. / I have to start somewhere.
C. / I will make it a priority.
D. / I will increase my energy.

14. Which statement about American physical fitness BEST reflects current negative fitness attitudes?

A. / 57% of the general population exercises at least twice a week.
B. / Most of those who engage in regular exercise report above average health.
C. / One-third of adolescents in high school do not engage in regular physical activity.
D. / Among those who do not engange in physical activity, most report an activity impairment.

15. Which of the following statements about exercising during pregnancy is TRUE?

A. / Pregnant women should not exercise at very high altitudes.
B. / Women should not exercise during pregnancy.
C. / Pregnant women should get 2 hours of vigorous exercise a week.
D. / During pregnancy, women should exercise in a supine position.

16. What is the BEST reason to ease into an exercise program?

A. / Failure to ease into an exercise program can lead to injury and discouragement.
B. / Easing into an exercise program decreases the likelihood that it will lead to lifestyle changes.
C. / Failure to ease into an exercise program may lead to the loss of an exercise partner.
D. / all of the above

17. Which of the following factors should be considered when designing a personal fitness program?

A. / goals
B. / activities
C. / variety
D. / all of the above

18. Why is there a growing concern over the physical fitness of children and adolescents?

A. / Children and adolescents are overly concerned with exercise and fitness.
B. / A combination of poor nutrition and a sedentary lifestyle are leading to greater occurrences of obesity in children and adolescents.
C. / Children and adolescents are getting too much of the wrong kind of exercise.
D. / Although the diets of children and adolescents have improved over the years, participation in exercise has decreased

19. What is the recommended amount of physical activity for children?

A. / at least 2 hours per day
B. / 4 hours per week
C. / at least 1 hour per day
D. / no more than 30 minutes per day

20. Which of the following is the least important factor of a personal fitness program?

A. / the individual's personal conditions
B. / the availability of resources
C. / the level of motivation
D. / the time of day physical activity will be performed

21. A successful personal fitness plan includes activities to develop only one area of health-related fitness.

True

False

22. Which of the following is the least effective way to get an exercise program back on track?

A. / identifying the cause of noncompliance
B. / adjusting the reward system to improve motivation
C. / preparing for future challenges
D. / feeling guilty

23. Where are the macronutrients located on a nutritional label?

A. / on the left
B. / on the top
C. / on the bottom
D. / on the right

24. A calorie is another term for carbohydrate.

True

False

25. Which of the following is NOT a function of the recommended dietary allowance (RDA)?

A. / to prevent nutrient deficiencies
B. / to reduce the risk of disease
C. / to meet nutritional needs
D. / to prevent nutrient overdoses

26. Which of the following is not a type of tissue of the human body?

A. / bone
B. / muscle
C. / connective
D. / epithelial

27. Which macronutrient is vital for every function of the body?

A. / water
B. / fats
C. / proteins
D. / carbohydrates

28. Grains, seeds, nuts and root vegetables are examples of ______carbohydrates and they take a ______amount of time to break down, allowing one to feel full longer.

A. / simple...longer
B. / complex...shorter
C. / simple...shorter
D. / complex...longer

29. Vitamins are inorganic substances that the body cannot produce on its own.

True

False

30. What can be the cause of weakened muscle and kidney functioning?

A. / too little potassium
B. / too much potassium
C. / too little calcium
D. / too much calcium

31. A deficiency in zinc might cause dehydration.

True

False

32. Which of the following is the BEST method to estimate a 1-oz. serving size of nuts?

A. / one bowlful
B. / one handful
C. / one rounded handful
D. / one thumb's worth

33. The food guide pyramid was created ______.

A. / to encourage Americans to eat the same quantity of food across the different food groups
B. / to be a visual tool for understanding a healthy diet
C. / to help Americans measure the amount of fat in their bodies
D. / to provide a reference for evaluating different types of cuisine

34. Sugar should be completely eliminated from a person's diet.

True

False

35. Which of the following foods is NOT a nutrient-dense food?

A. / Oatmeal
B. / Salsa
C. / veggie pizza
D. / frosted cereal

36. Which of the following statements is NOT true about snacks?

A. / Snacks can be a problem if you choose unhealthy foods, such as chips.
B. / Healthy snacks can be beneficial and can help a person maintain a good weight.
C. / All snacks should be avoided because they can cause a person to gain weight.
D. / Healthy snacks include fruit, yogurt, or granola bars.

37. It is permissible to substitute fruit for vegetables or vice versa to meet the recommended nutritional guidelines.

True

False

38. A BMI of 24 is considered ______.

A. / healthy
B. / underweight
C. / overweight
D. / obese

39. Thomas is a marathon runner. He eats a well-balanced diet and drinks plenty of fluids, but he should take supplements to account for all the calories he loses while running.

True

False

40. Yulia is twenty-four years old. She has been fit and lean her whole life and recently has begun to put on an unhealthy amount of weight. She goes to her doctor because she is not eating any differently than she has before, yet she is now heavier. What will Yulia’s doctor most likely tell her?

A. Adults need fewer calories than kids and teens, so she needs to eat less.

B. Adults need more calories than kids and teens, so she needs to eat more.

C. Adults are heavier than kids and teens.

D. Adults need more exercise than kids and teens.

41. Organic foods tend to have higher levels of nutrients than nonorganic foods

True

False

42. Which of the following is NOT a step one can take to prevent food borne illnesses?

A. / cooking foods to an appropriate temperature
B. / refrigerating food within two hours of preparation
C. / cutting all meats with the same knife
D. / keeping ready-to-eat food separate from raw food

43. The expiration date on a product refers to the last date a product should be ______.

A. / sold to a customer
B. / used before chances of spoiling increase
C. / packaged and put out on the shelves
D. / thrown away if not eaten

44. Nutritional labels list only healthy nutrients.

True

False

45. Referencing the product below, what is one serving size in cups?
Brown rice: 20 cups of rice per container
Servings per container: 40

A. / 1/2 Cup
B. / 2 Cups
C. / 20 Cups
D. / 40 Cups

46. 1 in 4 daily calories should come from fat.

True

False

47. The acronym FDA stands for ______.

A. / Federal Dietary Association
B. / Food and Diet Association
C. / Federal Dietary Administration
D. / Food and Drug Administration

48. Processed, low-fat foods are typically low in calories.

True

False

49. Over half of Americans have a BMI over 30, placing them in the obese category.

True

False

50. Sophie's total body fat is 30%, which places her in the healthy body fat range.

True

False

51. Which of the following statements is TRUE about body composition?

A. / Body composition is the percentage of fat to lean body mass.
B. / Body composition is a measure of one's body weight.
C. / Body composition is a measure of one's essential body fat.
D. / Body composition is not a good indicator of overall health.

52. Which of the following is NOT a consequence of too little body fat?

A. / increased cholesterol
B. / organ failure
C. / death
D. / altered hormones

53. Which of the following is NOT true about storage body fat?

A. / Storage body fat acts as an insulator to the body.
B. / Storage body fat helps increase the effects of aging.
C. / Storage body fat reduces the impact to internal organs during falls.
D. / Storage body fat is converted to energy when needed

54. Which statement is always TRUE about the frequency at which you eat meals?

A. / Eating several, high-calorie meals will help you maintain your weight if you are fairly sedentary.
B. / Eating more, smaller, low-calorie meals is better than eating fewer, large, high-calorie meals.
C. / Eating several, low-calorie meals will help you lose weight.
D. / Eating fewer, high-calorie meals each day will help you gain weight.

55. If cost was not an issue, you would need to do a/an ______to determine the most accurate information on body composition.

A. / MRI
B. / body mass index
C. / hydrostatic weighing
D. / skin fold measurement

56. A journal is a good way to track your diet and exercise progress.

True

False

57. Which statement is TRUE about skipping meals?

A. / Skipping meals is a good idea because it can help you make up for eating too much the day before.
B. / Skipping meals gives your metabolism a rest from digesting food and kicks it into a faster mode so it has time to burn stored calories.
C. / Skipping meals puts your body in starvation mode and slows down your metabolism.
D. / Skipping meals is a good diet strategy that can help you lose weight by slowing down your metabolism.

58. In order to determine body composition with bioelectrical impedance, you must also know ______.

A. / height, weight, gender, and percentage of body fat
B. / age, gender, and lean muscle mass
C. / height, age, weight, and gender
D. / BMI, age, and gender

59. Which of the following statements is NOT a weight loss myth?

A. / To lose weight, you must consume fewer calories than your present rate.
B. / Effective and lasting weight loss means that weight gained over time should be lost over time.
C. / Fad diets are a good way to quickly and permanently reduce your weight.
D. / To keep weight off, you need to alter your habits only until the weight is lost.

60. Julie has an ectomorph body type, which means she is tall and thin with long arms and legs.

True

False

61. Sandra wants to improve her body composition. Four of her friends have given her advice. Analyze the sentences to determine which friend gave her the BEST piece of advice?