Get Fit Stay Well Ch. 7

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1) Chemical compounds that supply the energy and raw materials we need to survive are known as

C) nutrients.

2) A poor diet contributes to heart disease, breast cancer, obesity, and

A) low fat-to-lean ratios.

3) Jenna and Daria both want to splurge on a restaurant for dinner tonight. Which meal would be their healthiest choice to eat?

B) Japanese: Steamed brown rice, grilled tofu with broccoli

4) College students typically come to school with preexisting preferences based on insufficient nutritional knowledge. A common example of these preferences would include

C) limiting junk food.

5) Which of the following food choices would be considered the least healthy in terms of fat content?

B) fettuccine Alfredo

6) A measure of the amount of chemical energy that a food provides is known as

A) a calorie.

7) People under stress often

B) use sugar to alter energy levels.

8) Essential nutrients

B) can only be obtained from the diet.

9) Which nutrient makes up antibodies that protect us from disease, assists with building and repair of bone and skin, and helps to transport oxygen?

C) protein

10) Substances that form the major structural components of the body are known as

A) proteins.

11) Subunits of protein molecules are known as

B) amino acids.

12) Of the 20 different types of amino acids, ________ are considered essential.

A) 9

13) Which of the following would be considered a complete protein source?

A) steak

14) Proteins from plant sources

B) can be combined to obtain complementary proteins.

15) The daily protein requirement for an elite athlete is approximately

C) 1.6 grams per kilogram of body weight.

16) John is a healthy 20-year-old college student. He weighs 160 lbs and jogs at a moderate pace 3 days per week for 20 minutes. Based on this information, approximately how many grams of protein does he need daily?

B) 75 grams

17) A good source of complex carbohydrate includes

C) squash.

18) Simple carbohydrates primarily provide

A) energy.

19) Which of these is the best source of soluble fiber?

B) dried beans

20) Starches and other complex carbohydrates are also called

C) polysaccharides.

21) Which of the following types of fiber is associated with lowering cholesterol?

B) soluble

22) The glycemic index is a measure of the rate at which foods

B) raise blood sugar levels.

23) The fatty acids in most foods and in the body occur in the form of

A) triglycerides.

24) Fats that are solid at room temperature are

A) saturated.

25) When hydrogen atoms are added to an unsaturated oil to cause more complete saturation, it produces

B) trans fats.

26) An oil high in monounsaturated fatty acid is

A) olive oil.

27) Omega-6 fatty acids have double-bonded carbons at ________ sites.

A) 2

28) Which of the following is high in trans fats?

A) margarine

29) The current USDA ChooseMyPlate.gov website

C) provides specific daily food recommendations based on your sex, size, age, and activity level.

30) The most common steroid in the body is

B) cholesterol.

31) The "bad cholesterol," which leads to plaque deposits in blood vessels, is known as

B) LDL.

32) HDL cholesterol

B) helps protect against heart disease.

33) Which of the following is a way to get more heart-healthy fat into the diet?

A) cook with unsaturated oils

34) Organic compounds that we need in tiny amounts to promote growth and help maintain health are known as

B) vitamins.

35) Which of the following is a fat-soluble vitamin?

D) vitamin A

36) A vitamin that increases the absorption of calcium is

B) vitamin D.

37) A vitamin that is important in maintaining vision is

A) vitamin A.

38) A vitamin that aids blood clotting is

C) vitamin K.

39) Deficiency of what vitamin causes rickets in children?

C) vitamin D

40) A deficiency of what vitamin is linked to development of fibrocystic breast disease?

D) vitamin E

41) People with low vitamin intakes tend to not eat enough

A) fruits.

42) Micronutrients that enable our nerves to transmit impulses are known as

C) minerals.

43) Another name for macrominerals is

D) major minerals.

44) Which of the following is a role of sodium in the body?

A) regulate the water contents of blood and body fluids

45) The Recommended Dietary Allowance (RDA) for sodium is

A) 2400 mg or less per day.

46) A disease associated with low calcium intake is known as

B) osteoporosis.

47) The condition in which the body fails to produce enough hemoglobin in the blood is termed

C) iron-deficiency anemia.

48) This mineral is a component of thyroid hormone; deficiency leads to goiter.

D) iodine

49) Which mineral is a component of hemoglobin?

C) iron

50) Which mineral helps regulate pH balance?

A) phosphorus

51) Which mineral assists with the breakdown of glucose?

D) chromium

52) Dehydration can result in a deficiency of this mineral, which can cause paralysis and can actually stop the heart.

B) potassium

53) Anemia results in

D) low blood oxygen levels.

54) Humans are made up of approximately ________% water.

C) 60

55) Water is used in the body to

A) facilitate transport of substances.

56) Excess hydration, or water intoxication, is clinically known as

D) hyponatremia.

57) The Daily Reference Value (DRV) for fiber is ________ grams per day.

D) 25

58) The Daily Reference Value (DRV) for cholesterol is

A) 300 mg.

59) One of the most important variables in determining a person’s caloric needs is

A) body size.

60) The Harvard Medical School pyramid recommends minimizing the consumption of

B) refined carbohydrates.

61) Compared to refined foods, whole foods

C) have higher amounts of fiber.

62) Foods that typically make you feel full and keep you satisfied longer

C) consist of higher amounts of fiber.

63) Oxygen derivatives that can cause the body damage are known as

A) free radicals.

64) The best sources of energy during exercise are

C) carbohydrates.

65) Jan is an endurance athlete. Due to her activity level, she needs more calories than the average female. For her to perform at her peak, it is recommended that the majority of her calories come from

B) complex carbohydrates.

66) Excessive protein should be avoided during a pre-game or pre-workout meal because it

A) takes longer to digest.

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