1. What Is the Definition of a Calorie?

Leader: Madeline Johnson Practice Exam IV Key Course: FSHN 167 Supplemental Instruction Instructor: Martin Iowa State University

1. What is the definition of a calorie? a. 1 gram of food b. A unit of energy c. Amount you eat each day d. A piece of meat

2. What is Basal Metabolic Rate (BMR)? a. Energy you need to go running b. Energy you need while walking c. Energy you need while resting d. Energy you need when doing yoga

3. What is the BMI guideline for a normal weight person? a. 18-24.9 b. 18.5-24.9 c. 19-25 d. 19-24.9

4. The energy we use to digest, absorb, metabolize and store the nutrients from food is called diet- induced thermogenesis (thermic effect of food). a. True b. False

5. What is the percent distribution for energy output of physical activity? a. 25-35% b. 45-55% c. 5-10% d. 60-65%

6. Which is not a key factor related to physical performance? a. Genetics b. TCA Cycle c. Training d. Nutrition

7. What are the two types of fat storage? a. Subcutaneous and Gluteofemoral b. Abdominal and Visceral c. Abdominal and gluteofemoral 1060 Hixson-Lied Student Success Center ❖ 515-294-6624 ❖ [email protected] ❖ http://www.si.iastate.edu d. Hyperplasia and hypertrophy

8. How long does ATP last for? a. 10-200 secs b. 1-90 secs c. 1-10 secs d. 5 min or more

9. What is the definition of hyperplasia? a. Increase in the number of fat cells b. Increase in the size of the fat cells c. Decrease in the number of fat cells d. Decrease in the size of the fat cells

10. Which is not a factor influencing CHO vs. Fat use? a. Duration b. Intensity c. Training d. Diet

11. How many hours of sleep do you need each night to maintain a healthy weight? a. Less than 6 b. 6 c. 7-8 d. 8

12. In a 100m dash, where does the majority of our energy come from? a. Fat/ATP b. ATP/Creatine-Phosphate c. ATP/Glucose d. Fat/Glucose

13. What is the range of body fat content for normal weight men? a. 14-23% b. 13-20% c. 18-23% d. 13-21%

14. Which of the following groups has the highest metabolic rate? a. Young adults b. Middle aged adults c. Elderly d. Babies

15. What is epigenetics? a. Genetic disorder b. Genes determine your body weight c. Changes in genes d. Whether or not genes get expressed

16. Which type of distribution of fat storage do women typically have? a. Abdominal b. Gluteofemoral c. Visceral d. None of the above

17. What is the recommended PAL to help reduce the risk for weight gain and CVD? a. >1.5-1.9 active b. >1.6-2.0 active c. >1.5-2.0 active d. >1.6-1.9 active

18. Kim weighs 185lbs and is 5’7,” what would her BMI be? a. 20 b. 29 c. 31 d. 28

19. Which of the following foods is going to have the highest satiety rating? a. Salad b. Broccoli c. Tuna d. Rice

20. What percentages of US adults are either overweight or obese? a. 75% b. 65% c. 45% d. 60%

21. What hormone tells you that you’re hungry? a. Leptin b. Ghrelin (both – Leptin is in the brain, Ghrelin is in the stomach) c. Secretin d. Gastrin

22. Aerobic activity uses glucose and ATP a. True b. False 23. What types of food provide higher satiety? a. Solid foods b. Protein rich foods c. Lower energy density foods d. All of the above

24. If Jamie’s BMI is 20.9, where does she fall in terms of the BMI guidelines? a. Underweight b. Normal c. Overweight d. Obese

25. Which definition is false? a. Satiety: how long until you feel hungry again b. Hypertrophy: enlargement of fat cells c. 1 pound of fat has 3,000 kcal d. Gluconeogenesis: making new glucose

26. What does PAL stand for? a. Nothing, it’s another word for friend b. Percentage of Activity Level c. Physical Activity Level d. Physical Amount Level

27. What factors raise or lower your BMR? a. Age b. Gender c. Water intake d. A and B

28. For obese and overweight individuals, they need to lose a large amount of weight to significantly improve their health. a. True b. False

29. What is the definition of hypertrophy? a. Increase in the number of fat cells b. Increase in the size of fat cells c. Decrease in the number of fat cells d. Decrease in the size of fat cells

30. Patrick is a 20-year-old male, weighs 165 pounds, is 5ft. 9in tall and has a PAL of 1.75. What is Patrick’s BMR? a. 1800 b. 1750 c. 1900 d. 1950

31. Moderate activity is defined as expending ____ kcals. a. 200 b. 140 c. 150 d. 175

32. What are the BMI guidelines for a person who is overweight? a. <18.5 b. 25-29.9 c. >30 d. >20

33. What is an example of a behavior therapy strategy? a. Take a drug in increase leptin b. Restrict your diet c. Exercise more d. Utilize a reward system

34. What is the “easy to use” equation for calculating REE for females? a. Kg x 24 b. 1 lb x 24 x 0.9 c. Kg x 0.9 x 24 d. Kg x 1 lb x 23

35. What are requirements to be eligible for gastrointestinal surgery? a. BMI >45 or BMI >30 with comorbid health issues b. BMI >40 or BMI >30 with comorbid health issues c. BMI >40 or BMI >35 with comorbid health issues d. BMI >45 or BMI >35 with comorbid health issues

36. For substantial health benefits, how many minutes per week of moderate-intensity activity is recommended? a. 100 minutes b. 150 minutes c. 200 minutes d. 175 minutes

37. What do we want to raise to reduce our risk for CVD? a. HDL b. LDL c. VLDL d. Omega 6 38. What is one of the benefits of moderate weight loss? a. Decrease hypertension b. Increase LDL c. Nothing d. Increase anemia

39. How many days/week should you do muscle-strengthening activities? a. 1 or more days b. 2 or more days c. 3 or more days d. 4 or more days

40. What are examples of non exercise activity thermogenesis? a. Sitting and lying in bed b. Jogging c. Yard work d. None of the above

41. The obesity rates for minorities, including African Americans and Mexican Americans, is ______the obesity rate of the general population. a. Less than b. Equal to c. Greater than d. Unsure

42. What are the three key factors related to physical performance? a. Nutrition, genetics, training b. Training, muscle strength, genetics c. Nutrition, supplements, training d. Genetics, supplements, social support

43. What is your quickest source of energy? a. Fat b. Carbohydrates c. ATP/Creatine Phosphate System d. Protein

44. What is the range of body fat content for a normal-weight woman? a. 34-56% b. 23-31% c. 20-22% d. 23-29%

45. If you are on a long hike, which macronutrient are you most likely to use? a. Carbohydrates b. Protein c. Fat d. Combination of them all

46. Ghrelin influences your drive to eat. a. True b. False

47. Excessive dehydration is defined as what percentage of body weight loss from water deficit? a. 1.5% b. 2% c. 2.5% d. 3%

48. Ghrelin is involved in ____ body weight regulation and leptin is involved in ____ body weight regulation. a. Short term, short term b. Short term, long term c. Long term, long term d. Long term, short term

49. What does the TEE look at? (Bad Question** ignore) a. Gender b. Physical Activity c. Age d. None of the above e. All of the above

50. What happens in the cell with increased cardiovascular training? a. Increase in the number of mitochondria b. Decrease in the size of the nucleus c. Increase in size of the cell d. Increase in the number of ribosomes