Deck 27: Physical Exercise, Nutrition, and Stress

Question 1

This relaxation technique, perhaps above all others, is documented to increase brain cell tissue associated with memory and attention span.

A) Music therapy
B) T'ai Chi
C) Hatha yoga
D) Physical exercise

Answer 1

D

Question 2

One bout of cardiovascular activity (e.g., walking, running) can burn ______ calories of energy.

A) 50-100
B) 100-150
C) 250-400
D) 500-1,000

Answer 2

C

Question 3

The American College of Sports Medicine suggests that these components of fitness be included in the design of every fitness training program.

A) Flexibility, power, strength, endurance, and agility
B) Agility, cardiovascular endurance, and muscular strength
C) Muscle strength/endurance, cardiovascular endurance, and flexibility
D) Cardiovascular endurance, muscular strength, and flexibility

Answer 3

D

Question 4

Exercise under 5 minutes in duration employs which of the following energy sources?

A) Carbohydrates and anaerobic glycolysis
B) Carbohydrates and fats
C) ATP-PC and fats
D) ATP-PC and anaerobic glycolysis

Question 5

Exercise over 20 minutes in duration employs which of the following energy sources?

A) Carbohydrates and anaerobic glycolysis
B) ATP-PC and fats
C) Carbohydrates and fats
D) ATP-PC and anaerobic glycolysis

Question 6

This form of exercise is suggested for people with chronic lower back pain.

A) Spinning
B) Weight training
C) Step aerobics
D) Pilates
E) Walking

Question 7

No relaxation technique is the "Fountain of Youth," but which of the following techniques seems to be the closest thing to it?

A) T'ai Chi
B) PMR
C) Autogenic training
D) Physical exercise
E) Hatha yoga

Question 8

Repeated studies show that this one relaxation technique is able to decrease bouts of depression.

A) Physical exercise
B) T'ai Chi
C) Meditation
D) Mental imagery

Question 9

Which of the following is not a "domino" in the food, stress, and health domino metaphor?

A) Stress suppresses appetite.
B) Stress depletes nutrients.
C) Stress erodes sound eating habits.
D) Stress is magnified with certain foods.

Question 10

Which of the following is not a mineral that is depleted when a person experiences long-term stress?

A) Aluminum
B) Magnesium
C) Copper
D) Zinc
E) Iron

Question 11

Free radicals cause stress to the body in which of the following ways?

A) Destroying cell membranes
B) Destroying mitochondria
C) Destroying DNA
D) Destroying cell membranes and destroying mitochondria
E) All of these are correct.

Question 12

Current research suggests that this vitamin might be the most vulnerable to depletion through the stress response.

A) Vitamin A
B) Vitamin B complex
C) Vitamin C
D) Vitamin E

Question 13

All of the following are recommended to help boost your immune system except:

A) dramatically increase your consumption of proteins.
B) decrease your consumption of alcohol.
C) avoid genetically modified organisms (GMOs).
D) consume proper amounts of water for hydration.

Question 14

Currently, these are the two foods that seem to have not only the highest amount of genetic tinkering, but also the greatest number of food recalls.

A) Tomatoes and corn
B) Soy and broccoli
C) Lettuce and carrots
D) Wheat and rice

Question 15

Which of the following is the opposite of nutrient density?

A) Omega-3 oils
B) Food Guide Pyramid
C) Empty calories
D) Spiritual nutrition

Question 16

Excess amounts of these foods are thought to augment the stress response.

A) Processed flour
B) Refined sugar
C) Iron
D) Caffeine
E) Processed flour, refined sugar, and caffeine
F) Iron and caffeine

Question 17

Current research suggests that these factors decrease the integrity of the immune system.

A) Beta-carotene and aspartame
B) Alcohol and salt
C) Alcohol and fats
D) All of these are correct.

Question 18

This substance is known to be responsible for sweets cravings.

A) Dopamine
B) Neuropeptide Y
C) Melatonin
D) Epinephrine
E) Neuropeptide A

Question 19

This substance in foods is not only responsible for its color but also antioxidant properties.

A) Phytoestrogens
B) Bioflavonoids
C) Fiber
D) Free radicals

Question 20

Spiritual nutrition relates specifically to which of the following aspects?

A) Meridian points and plaque build-up from cholesterol
B) Yin/yang properties of foods
C) The colors of foods eaten
D) Giving thanks before a meal

Question 21

Parasympathetic rebound occurs as a result of decreased levels of epinephrine secreted from the adrenal medulla.

Question 22

In the warm-up phase of a workout, stretching is done first and then the person slowly moves into the mode of the exercise chosen.

Question 23

Positive addiction is a term used to describe the beneficial psychological effects of aerobic exercise synonymous with that felt of the runner's high.

Question 24

Continuous running, swimming, walking, and cross-country skiing can all have the ability to serve as a form of meditation.

Question 25

Pilates is not recommended for people with chronic back pain.

Question 26

At this time, there appears to be no positive effect on the quality of sleep as a result of regular exercise.

Question 27

Regular exercise, specifically cardiovascular exercise, is shown to improve memory and attention span.

Question 28

In a review of hundreds of research articles, it was concluded that physical exercise is undeniably a proven means to reduce depression by as much as 41 percent.

Question 29

The best type of supplement to take is crystallized.

Question 30

Osteoporosis doesn't just come from not consuming enough calcium; it also develops as a result (stress) of consuming too much phosphate/phosphoric acid (found in high amounts in beverages such as soda).

Question 31

According to the concept of spiritual nutrition, yin and yang foods act to balance acid and alkaline foods in the diet.

Question 32

Due to the strength of the stomach's acid, all vitamins are digested and absorbed into the body.

Question 33

An occasional craving for a comfort food isn't considered a health issue.

Question 34

Because the mind has no effect on the body, neither anorexia nor bulimia have emotional components to them.

Question 35

Design a fitness-training program for a 40-year-old male with hypertension, inactivity, and elevated cholesterol as his primary modifiable risk factors.

Question 36

Explain the physiological and psychological effects of cardiovascular endurance training as a means to effectively deal with emotional stress.

Question 37

Please define the following terms or concepts in no more than two sentences, and give an example to support your definition.
A. Absorption
B. Antioxidants
C. Aspartame
D. Bioavailability
E. Bioflavonoids
F. Carbohydrates
G. Digestion
H. Echinacea
I. Essential fatty acids
J. Fats
K. Fat-soluble vitamins
L. Frankenfood
M. Free radicals
N. Genetically modified organisms (GMOs)
O. Green leafy vegetables
P. Methylated xanthine
Q. Mineral deficiency
R. Monosodium glutamate (MSG)
S. MSF
T. Nutraceuticals
U. Nutrient density
V. Partially hydrogenated oil
W. Phosphoric acid
X. Proteins
Y. Trans fatty acid
Z. Vitamin supplements
AA. Water-soluble vitamins

Question 38

PREMISE: We have been told there is too much fat in the American diet, and even the food pyramid suggests that we cut down on fat consumption. But this is a very incomplete picture of the problem with fat in the American diet. Fill in the missing details about the good, the bad, (and the ugly), concerning FAT in the American diet.
THE GOOD: Describe the importance of fat in the diet, including the purpose and function of essential fat and storage fat in the body. What about the fats the body cannot manufacture but needs anyway? Please explain this aspect.
MORE GOOD: Some food sources containing fat also contain vitamins. What are these vitamins? What are the functions of each fat-soluble vitamin?
THE BAD: In an effort to promote shelf life and deter the onset of coronary heart disease, food manufacturers have done some nasty things to fats. Please explain in full detail what this process is and why this is such a concern today.

Question 39

Please define the following terms or concepts in no more than two sentences, and give an example to support your definition.
A. Adenosine-triphosphate-creatine (ATP-PC)
B. Aerobic exercise
C. Agility
D. Anaerobic exercise
E. All-or-none conditioning principle
F. Balance
G. Cardiovascular endurance
H. Chondromalacia
I. Cool-down period
J. Duration of exercise
K. Fat-soluble vitamins
L. Flexibility
M. Frequency of exercise
N. Intensity of exercise
O. Karvonen's heart rate equation
P. Lactic acid
Q. Mode of exercise
R. Muscular endurance
S. Muscular strength
T. Parasympathetic rebound
U. Phases of a workout
V. Pilates
W. Power
X. Progressive overload principle
Y. Runner's high
Z. Stimulus period
AA. Target heart rate
AB. Warm-up period

Question 40

Please define the following terms or concepts in no more than two sentences, and give an example to support your definition.
A. Absorption
B. Antioxidants
C. Aspartame
D. Bioavailability
E. Bioflavonoids
F. Carbohydrates
G. Digestion
H. Echinacea
I. Essential fatty acids
J. Fats
K. Fat-soluble vitamins
L. Frankenfood
M. Free radicals
N. Genetically modified organisms (GMOs)
O. Green leafy vegetables
P. Methylated xanthine
Q. Mineral deficiency
R. Monosodium glutamate (MSG)
S. Nutraceuticals
T. Nutrient density
U. Partially hydrogenated oil
V. Phosphoric acid
W. Proteins
X. Trans fatty acid
Y. Vitamin supplements
Z. Water-soluble vitamins

Question 41

Design a fitness-training program for a 30-year-old female with hypertension, inactivity, mild obesity, and elevated cholesterol as her primary modifiable coronary risk factors.

Question 42

Explain the physiological effects of cardiovascular endurance training as a means to effectively deal with emotional stress.

Question 43

Physical exercise has been proven to be a great asset for mental health. Please discuss these aspects of exercise, from the runner's high to helping people with depression.

Question 44

Stress can have a big impact on nutritional eating habits. Please outline the process of falling dominos regarding the stress and nutritional aspects. Conclude with 5-10 suggestions for better eating to boost the immune system.

Question 45

Premise: Keto diets notwithstanding, we have been told there is too much fat in the American diet, and even expert food recommendations suggests that we cut down on fat consumption. But this is a very incomplete picture of the problem with fat in the American diet. Fill in the missing details about the good, the bad, and the ugly concerning fat in the American diet.
The good: Describe the importance of fat in the diet, including the purpose and function of essential fat and storage fat in the body. What about the fats the body cannot manufacture, but needs anyway? Please explain this aspect.
More good: Some food sources containing fat also contain vitamins. What are these vitamins? What are the functions of each fat-soluble vitamin?
The bad: In an effort to promote shelf life and deter the onset of coronary heart disease, food manufacturers have done some nasty things to fats. Please explain in full detail what this process is, and why this is such a concern today.

Question 46

No relaxation technique is the fountain of youth, but which technique seems to be the closest thing to it?

A) T'ai Chi
B) Progressive muscular relaxation
C) Autogenic training
D) Physical exercise
E) Hatha yoga

Question 47

Repeated studies show that which relaxation technique is able to decrease bouts of depression?

A) Physical exercise
B) T'ai Chi
C) Meditation
D) Mental imagery

Question 48

Free radicals cause stress to the body in which of the following ways?

A) Destroying cell membranes
B) Destroying mitochondria
C) Destroying DNA
D) All of these are correct.

Question 49

Excess amounts of which of the following are not thought to augment the stress response?

A) Processed flour
B) Refined sugar
C) Iron
D) Caffeine

Question 50

What substance in foods is not only responsible for its color, but also its antioxidant properties?

A) Phytoestrogens
B) Bioflavonoids
C) Fiber
D) Free radicals

Question 51

Spiritual nutrition relates specifically to the aspect of:

A) meridian points and plaque buildup from cholesterol.
B) yin/yang properties of foods.
C) the colors of foods eaten.
D) giving thanks before a meal.

Question 52

According to the concept of spiritual nutrition, yin and yang foods act to balance acid and alkaline foods in the diet.

Question 53

Muscular endurance is the ability to exert maximal force against a resistance, and muscular strength is the ability to sustain repeated contractions over a prolonged period of time.

Question 54

There is overwhelming evidence to support the claim that physical exercise significantly helps decrease signs and symptoms of depression.