Unit 6

Assessment

Study Questions

Flexibility and Back Health

1. Give examples of movements in the legs and arms that would require flexion, extension and rotation.
2. Which stretching technique is preferred and why?
3. Which stretching technique increases ones risk of injury?
4. How does poor posture contribute to back pain?
5. What types of exercises should be performed in order to improve back health?

Study Questions

Nutrition & Label Reading

1. Define calorie (kcal) and empty calories. Discuss the relationship between caloric density and nutrient density. Give an example food for each.
2. List the macronutrients. List the micronutrients.
3. Approximately how much water do you need to replace each day, without physical activity?
4. What are the types of carbohydrates and give an example of each? Explain the importance of the two types of fiber.
5. What are the caloric energy factors (kcal/gm) for carbohydrates, fats, and proteins?
6. Give the dietary goal, in percentages, for carbohydrates, fats, and proteins?
7. Define the difference between the three types of fatty acids and give an example that has a high % of each. What is the general affect on health of saturated fat vs. unsaturated fat? What are trans fatty acids?
8. Why is cholesterol important? What are the primary sources of cholesterol?
9. What are the two main functions of protein? Explain complete proteins versus complementary proteins.
10. List the fat-soluble and water-soluble vitamins.
11. What is an antioxidant? Which of the vitamins fall into this category?
12. List the functions of the important minerals (calcium, iron, and sodium) and give the recommended daily consumption of each.
13. What are the categories of The Food Guide Pyramid and the recommended servings of each?
14. Be able calculate the % of calories from carbohydrates, protein, and fat in one serving from information given on a food label. What is the guideline for a product to be called fat-free or low-fat?

Body Composition and Weight Management

1. What are the lean and fat compartments? What is the difference between essential and storage fat? How is this?
2. Different in men and in women?
3. Define hyperplastic and hypertrophic obesity and indicate when each typically develops.
4. Give an approximation of healthy and obese values of body fat for men and women.
5. Describe the difference between the android and gynoid pattern of fat distribution, and the health consequences of each.
6. Explain the concept of caloric balance, positive and negative and the result in body weight for each.
7. 1 lb of fat equals how many calories?
8. Sample exam question: True or false? The pattern in which fat is distributed on the body has no bearing on risk for disease.

Sample exam question(s)

1. The American Heart Association recommends that carbohydrates and protein equal _________________ and ____________________, of your total caloric intake, respectively.
   
   1. 30-40%, 30-40%
   2. 40-50%, 20-30%
   3. 45-55%, 5-10%
   4. 55-60%, 12-15%