Page 10 - Quiz

1. According to the National Heart, Lung and Blood Institute, a BMI of 23.5 is classified as:

1. underweight

2. normal

3. overweight

4. obesity class 1

2. To improve risk of disease, most obese persons should attempt to lose _____ % of their body weight.

1. 10

2. 20

3. 30

4. 40

3. The following is not considered a risk factor for cardiovascular disease:

1. cigarette smoking

2. physical inactivity

3. hypertension

4. weight > 250 lbs.

4. Protein is needed by the body to:

1. carry certain vitamins

2. serve as the preferred fuel source

3. build and maintain tissues

4. regulate temperature

5. Foods of high nutrient density:

1. provide high amounts of nutrients but low to moderate amounts of calories

2. provide high amounts of calories and low amounts of nutrients

3. include alcohol and soft drinks

4. should be limited if trying to lose weight

6. To lose weight healthfully,

1. expend approximately 500 extra calories per day by eating less and moving more

2. eat foods higher in protein and fiber

3. substitute fruits and vegetables for processed snack foods

4. all statements are appropriate strategies

7. The healthiest sources of oils include:

1. partially hydrogenated oils

2. monounsaturated and polyunsaturated oils

3. saturated fat and trans fat

4. cholesterol

8. It is important to eat a variety of vegetables in order to consume a greater variety of nutrients. Vegetable subgroups include all the following except:

1. starchy

2. orange

3. dark green

4. yellow

9. Dairy products are good sources of _____?

1. fiber

2. polyunsaturated fat

3. calcium and vitamin D

4. iron

10. The eating principle of “balance” refers to:

1. appropriate portion sizes

2. eating mainly nutrient dense foods

3. eating mainly foods of low nutrient density

4. eating several different types of foods from each food group

11. ½ cup cooked cereal, rice, or pasta is approximately the size of
    a _____?

1. a C battery

2. a golf ball

3. a deck of cards

4. a small computer mouse

12. You are enjoying pizza with a group of friends. After eating two slices, you feel full and comfortable. Your Hunger-Satiety scale level is:

1. 3

2. 5

3. 6

4. 9

13. Appetite refers to:

1. the physiological and psychological experiences of fullness

2. the psychological desire to eat

3. the physiological need for food

4. discomfort, weakness, or pain caused by lack of food

14. For a long term goal of completing a 10K race, an appropriate short tem goal would be:

1. meeting regularly with a running buddy and following a training plan

2. staying hydrated by sipping 4 bottles of water throughout the day

3. establishing the habit of a healthy, post-run snack to replenish energy

4. all are appropriate short term goals

15. Regarding food journals, all the following statements are true except:

1. Record everything you eat

2. Honesty and specificity are keys

3. Don’t worry about small amounts of food; just focus on the main dishes you eat

4. People often underreport their intake

16. Exercise that uses the large muscle groups of the body, is rhythmic and continuous in nature, and raises the heart rate is an example of which type of exercise?

1. Strength training

2. Aerobic exercise

3. Calisthenics

4. Physical Activity

17. Which of the following has the most influence on resting metabolic rate?

1. Muscle mass

2. Adipose (fat) tissue

3. Bone density

4. Weight

18. In order to increase cardiovascular strength and burn fat as fuel, you should aim to exercise at a _____ intensity for a minimum of _____ minutes.

1. Low, 60

2. High, 60

3. High, 30

4. Moderate, 20

19. What effect does weight loss have on your resting metabolic rate?

1. Increases

2. Decreases

3. Stays the same

4. The effect is unknown

20. Lifting a heavy load once requires _____, while lifting a lighter load several times requires _____.

1. Muscular strength, muscular endurance

2. Muscular endurance, muscular strength

3. Muscle tone, flexibility

4. Muscular balance, muscular strength

Answer Key

1) b, 2) a, 3) d, 4) c, 5) a, 6) d, 7) b, 8) d, 9) c, 10) b, 11) d, 12) c, 13) b, 14) d, 15) c, 16) b, 17) a, 18) d, 19) b, 20) a

Explanations

1. B, normal. A BMI between 18.5 and 24.9 is considered normal.

2. A, 10%. Weight loss of 10% baseline weight has been shown to provide health benefits, particularly a reduction of risk factors for cardiovascular disease.

3. D, weight > 250 lbs. There is no specific weight threshold identified as a cardiovascular disease risk factor.

4. C, build and maintain tissues. The body prefers to use protein for these purposes rather than as a fuel source.

5. A, provide high amounts of nutrients but low to moderate amounts of calories. This is the definition of a food of high nutrient density.

6. D, all statements are appropriate strategies. Eating less, moving more, choosing protein and fiber rich foods, and eating more fruits and vegetables are excellent ways to promote weight loss.

7. B, monounsaturated and polyunsaturated oils. These types of oils have been shown to provide health benefits, especially for the heart.

8. D, yellow. Subgroups of vegetables include dark green leafy, orange, legumes, starchy, and other.

9. C, calcium and vitamin D. These nutrients are essential for bone health and are abundant in dairy products like milk. Dairy products are not good sources of fiber, polyunsaturated fat, or iron.

10. B, eating mainly nutrient dense foods. An overall intake of mostly nutrient dense foods will “balance out,” or compensate for, occasional foods of low nutrient density.

11. D, small computer mouse. The size of an adult’s fist is another approximate measure.

12. C, You feel satisfied and nourished. To avoid overeating, you should probably stop eating now.

13. B, psychological desire to eat. When you have an appetite, you find the food appealing and want to eat, but you may not necessarily need the food. Your stomach may not be growling nor are you feeling week.

14. D, all are appropriate short term goals. Following a training plan, keeping yourself hydrated and well nourished, and having the support of a running partner will help you achieve the goal of a 10K race.

15. C, don’t worry about small amounts of food. This statement is NOT TRUE. Record all food in your journal. The calories in all those little bites can really add up. The more you record, the more helpful you will find the food journal in tracking your progress.

16. B, aerobic exercise differs from physical activity in that it is more structured and planned.  Aerobic exercise includes activities such as running, biking, and swimming.  Physical activity includes day-to-day activities such as taking the stairs and carrying your groceries.

17. A, muscle is the only metabolically active tissue in the body.  The more muscle mass you have, the more calories you will expend at rest and during activity.

18. D, exercising at a heart rate of 50-85% of your Max Heart Rate Reserve is considered moderate intensity.  This would correlate with a rating of 12-16 on the Rating of Perceived Exertion scale.

19. B, as you lose weight, the number of calories required to sustain energy balance decreases.  Therefore, it is important to re-evaluate your nutrition and exercise requirements once a weight loss goal is met.

20. A, muscular strength is the amount of weight you could life one time, whereas muscular endurance is your body's ability to sustain sub maximal activity for a prolonged period of time.  Following ACSM's guidelines for strength training will ensue that you are training for both muscular strength and endurance.

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