Final Exam Phe-180

Front 1

________________ vitamins and Vitamin __ are water soluble and are excreted in the urine.

How often must these be consumed?

Back 1

B-complex vitamins
Vitamin C

Consumed Daily

Front 2

What is the sunshine vitamin?

Back 2

Vitamin D

Front 3

What do the bars stand for?

What is the significance of the stairs on the side?

Back 3

Orange - Grain
Green - Vegetables
Red - Fruit
Yellow - Oils
Blue - Dairy
Purple - Protein

The stairs represent exercise

Front 4

What are the DRI's for Carbs, Fats, and Protein?

No more than ___% saturated fat.

Back 4

Carbs - 45-65%
Protein - 10-35%
Fats - 20-35%

10%

Front 5

What are the calories per gram for carbs, fat, and protein?

Back 5

Carbs - 4 grams
Fat - 9 grams
Protein - 4 grams

Front 6

What is the difference between simple and complex carbohydrates?

Back 6

Simple
- Glucose and Fructose
- Individual glucose, sucrose, of fructose molecules
- Increase your blood sugar
- Promote fat deposition
- Exception of Fruit, they are empty calories

Complex
- Pasta, Rice, Breads, Potatoes
- Contribute vitamins, minerals, and fiber
- Chains of glucose molecules

Front 7

What is the difference between complete and incomplete proteins?

Back 7

Complete
- Animal
- All essential amino acids and non essential amino acids
- meats and dairy

Incomplete
- Vegetable
- Does not contain all essential amino acids
- beans, nuts, legumes, grains

Front 8

What is the difference between essential and non-essential amino acids?

Back 8

Non-essential amino acids can be made by the body

Essential amino acids must be obtained from diet

Front 9

What is the difference between saturated and unsaturated fat?

Back 9

Saturated
- Animal sources
- Solid at room temperature

Unsaturated
- Vegetable Sources
- Liquid at room temperature

Front 10

What are the 6 classes of nutrients?

Back 10

- Carbs
- Fats
- Proteins
- Vitamins
- Minerals
- Water

Front 11

What is the difference between vitamins and minerals?

Back 11

Vitamins are naturally occurring organic nutrients.

Minerals are inorganic compounds and are smaller particles that come mostly from natural geological processes.

Front 12

What is the most important nutrient in our diet?

Back 12

Water

Front 13

What is iron deficiency?

Back 13

When a person doesn't have enough iron in their body.

Front 14

What is a chipper?

Back 14

A social smoker

Front 15

What is the difference between mainstream and sidestream smoke?

Back 15

Mainstream
- Smoke that is inhaled then exhaled.

Sidestream
- Unfiltered smoke from burning tip of cigarette
- Contains nicotine and 20-100x more carcinogens as mainstream smoke

Front 16

What is the addictive component in tobacco?

Back 16

Nicotine

Front 17

Why do people, women, and young people start smoking?

Back 17

Women
- To control their weight

Young people
- Peer Influence
- Social accpetance
- Desire to be "mature and independent"
- Desire to be like their role models
- Appealing advertising

Front 18

What is the #1 cause of preventable mortality?

Back 18

Tobacco

Front 19

__________________ smoke poses a significant health risk.

Back 19

Second-hand

Front 20

What three public policies have been done to reduce smoking?

Back 20

Increased Taxes
Public Relations Campaigns
Indoor Smoking bans

Front 21

What are 7 techniques used to quit smoking?

Back 21

- Cold turkey
- Tapering down in number
- Using low nicotine cigarette/gum
- Counseling/hypnosis
- Develop effective stress-management techniques
- Remove reminders and temptations
- Use substitutes and distractions (candy)

Front 22

What is the recommended number of daily alcoholic drinks for men and women?

Back 22

Men - 2 drinks
Women - 1 drink

Front 23

What are some health benefits of alcohol consumption?

Back 23

- CHD
- Type II Diabetes
- Certain Types of Stroke

Front 24

Is alcohol addictive?

Back 24

Yes

Front 25

What are some signs of alcohol withdrawal?

Back 25

- Anxiety
- Increased HR
- Sweating
- Hand tremors
- Nausea
- Vomiting
- Can lead to hallucinations and grand mal seizures

Front 26

_____% of students believe that the average student drinks alcohol weekly
.

_____% of students indicated they would prefer NOT to have alcohol at parties.

Back 26

95%
30%

Front 27

How is binge drinking defined?

Back 27

Having 5 drinks in a row atleast once every 2 weeks.

Front 28

Alcohol consumption contributes to _____% of motor vehicle accidents.

Back 28

50%

Front 29

Alcohol is classified as a ________________.

Back 29

Depressant

Front 30

Define the term drug.

Back 30

Any substance (other than food) that alters structure or function in living organisms.

Front 31

What are the 5 major groups of Illicit & Prescription Drugs?

Back 31

- Depressants
- Opiate Narcotics
- Stimulants
- Hallucinogens
- Designer drugs

Front 32

What is the biggest costs to society for drug use?

Back 32

Criminal Justice

Front 33

What is nicotine?

Back 33

A drug, the tobacco plant is not!

Front 34

What is the synergistic effect?

Back 34

The mixing of drugs in the same or similar categories can produce a heightened physiological effect known as synergism, or the synergistic effect.

Front 35

What are three examples of depressants?

Back 35

- Alcohol
- Tranquilizers
- Barbiturates

Front 36

What are five examples of stimulants?

Back 36

- Nicotine
- Caffeine
- Cocaine
- Amphetamines (speed)
- Crystal Methamphetamine (ICE)

Front 37

What are four examples of hallucinogens?

Back 37

LSD
PCP (angel dust)
Marijuana
Inhalants

Front 38

What is a drug-induced condition in which a person requires frequent administration of a drug in order to avoid withdrawal: also referred to as physical dependence?

Back 38

Addiction

Front 39

What are the three stages of addiciton?

Back 39

- Exposure
- Compulsion
- Loss of control

Front 40

What is it called when an increased dose of a drug is needed to maintain a certain effect?

Back 40

Tolerance

Front 41

What is is called when a person has a strong desire to return to the drug-induced state. The person thinks that they need the drug to attain a certain state of well-being.

Back 41

Psychological dependency

Front 42

What is it called when a persons body needs the drug to maintain homeostasis? These are the hardest to quit.

Back 42

Physical Dependency

Front 43

What is quackery?

Back 43

“anything involving overpromotion in the field of health”
It is usually false, unproven, and dangerous.

Front 44

What is fraud?

Back 44

- Intentional perversion 
of truth for gain
- Usually deceptive advertising, promotion, or distribution of products/services for monetary gain

Front 45

What are the six steps to being an informed consumer?

Back 45

- Read ads carefully (READ the small print)
- Do not send cash; use a check, money order, or credit card so you have a receipt
- Do not order from a company with only a P.O. box
- Do not let high-pressure sales tactics make you rush into a decision (You only have 3 seconds to order)
- Check out the company through your Better Business Bureau (BBB)
- Look for several supporting credible research studies before making a decision

Front 46

What are some fitness equipment examples that use passive exercise?

Back 46

- Vibrating belts
- Magnets
- Electrical Muscle Simulators

Front 47

Who regulates dietary supplements?

Back 47

The consumer

Front 48

What are three examples of dietary supplements?

Back 48

- Muscle gain supplements
- Fat loss supplements
- Anti-fatigue supplements

Front 49

Where would you find good sources of information regarding fitness products?

Back 49

Good websites like .gov .edu. org.
ACE and other sites like that

Front 50

What is the difference between REM and Non REM sleep?

Back 50

Non REM - 4 stages
- Stage 1: light sleep
- Stage 2: slowed brain activity and no movement
- Stage 3 and 4: Blood pressure drops , Heart rate slows, Respiration slows
- Stage 4: Deep sleep

REM
- Begins 70 to 90 minutes after you have fallen asleep
- Breathing and heart rate increase
- Brain wave activity becomes more like that of a waking state
- Noticeable eye movements (last 1 to 10min)
- Dreaming
Usually experience 1st dream of the night

Front 51

Does sleeping in on weekends help you “catch” up on lost sleep?

Back 51

NO

Front 52

What is the Circadian Rhythm?

Back 52

- Internal daily cycle of waking and sleeping
- Tells us when to wake up and go to sleep

Front 53

What is Narcolepsy? Is it a Dyssomnia or a Parasomnia?

Back 53

- Frequent, irresistible “sleep attacks”
- Unintentional falls asleep in inappropriate situations
- Dyssomnia

Front 54

What is Sleep Walking Disorder? Is it a Dyssomnia or a Parasomnia?

Back 54

- Rise out of an apparently deep sleep and act as if they are awake
- Typically last less than 10 min
- Parasomnia

Front 55

What is Sexsomnia? Is it a Dyssomnia or a Parasomnia?

Back 55

- Involves masturbating, fondling another person, or actual intercourse with a non-consenting person while asleep
- No memory of the event
- Remote side effect of the drug Ambien
- Parasomnia

Front 56

What is Sleep Apena? Is it a Dyssomnia or a Parasomnia?

Back 56

- Periods of non breathing during sleep
- 40% of the population have some form of sleep apnea
- Men are more at risk
- Dyssomnia

Front 57

What are the effects of not getting enough sleep?

Back 57

- Sleep Deprivation
- Heightened irritability
- Lowered anger threshold
- Frustration and Nervousness
- Difficulty handling stress
- Reduced motivation
- Lack of interest socializing
- Decrease in performance of daily activities (learning in class)
Decrease in reaction time, coordination, and judgment