EXSC 191 borrowed final
· How much weight women should be gaining during pregnancy? - correct answer-o Pre
pregnancy bmi
§ under 18.5= 28-40lbs
§ 18.5-24.9 = 25-30lbs
§ 25-29.9 = 15-20lbs
§ Above 30= 11-20lbs
"All fats should be avoided" - correct answer-Omega-3's are important! Good fats help the
baby's brain & skin development.
"Healthy Aging" Diet - correct answer-• Consume adequate amounts of calcium & vitamin D
• Bone growth & Strength!!!
• Maintains nervous & immune systems
• Milk, cheese, yogurt, leafy greens, saltwater fish
• Consume enough fiber!
• Fruits, veggies, whole grains, beans, nuts
• Consume adequate amounts of vitamin B12
• Meat, eggs, milk, shellfish
• Avoid excess sodium, trans & saturated fats, and simple sugars
• Limit to only 2/3 tsp of salt
• Read nutrition labels & watch for fats and added sugars
• Be careful with supplements!!
• Intended to "fill in gaps", not be relied upon
"If you crave it, the baby needs it" - correct answer-Cravings are sometimes OK, but in
moderation if unhealthy.
"Limit water to reduce bathroom breaks" - correct answer-Pregnant women should drink
more water than non-pregnant women
1. According to the DPP, what's the best way to prevent prediabetes from developing into
type 2? - correct answer-lifestyle change
1. An essential nutrient for bone and joint health - correct answer-vitamin d
1. Cancer prevented with exercise and diet - correct answer-33%
1. Cardiovascular disease prevented with exercise and diet - correct answer-80%
1. Emotional center of the brain - correct answer-amygdala
1. Fight or flight, stress response - correct answer-hypothalamus
,1. How do you separate an expert from a pretender? Experts... - correct answer-a. Mention
the pros and cons
1. How many type 2 diabetes cases could be prevented with diet and exercise? - correct
answer-90%
1. Increasing sedentary time by only 1 hour a day will increase a diabetic's mortality risk by...
- correct answer-a. 13%
1. Make decision and informational processing and personality - correct answer-prefrontal
cortex
1. Memory center of the brain - correct answer-hippocampus
1. Pa guidelines for children (MVPA) - correct answer-60 minutes a day
1. This autoimmune disease increases the risk for developing cardiovascular disease -
correct answer-a. Rheumatoid arthritis
1. Type of nutrient improves cognition, enhances brain building, and promotes protection
against cognitive decline - correct answer-a. Unsaturated fats
1. What are the PA guidelines for older adults? - correct answer-a. 150 minutes a week of
MVPA
1. What disease is more likely to kill a cancer survivor? - correct answer-a. Cardiovascular
disease
1. What does macrosomia mean? - correct answer-overweight newborn baby
1. What function of fiber is emphasized as part of the healthy aging diet? - correct answer-a.
Fiber regulated cholesterol and blood sugar
1. What is the main exercise precaution for someone after experiencing a hip fracture? -
correct answer-a. Supervised exercise with DPT
1. What older adult population would benefit the most from exercising in the morning
compared to other times of the day? - correct answer-a. Hypertensive patients (high blood
pressure)
1. What type of resistance training is highly recommended in arthritis patients? - correct
answer-a. Calisthenics
1. Which of the following is false regarding the positive effects of exercise on neuroplasticity?
- correct answer-a. Increase in neuron size
1. Which of the following is true regarding pregnancy? - correct answer-a. Benefits of PA
pass to the baby
, 1. Which type of exercise training should be. Main focus among the frailer older adults? -
correct answer-a. Resistance training
A cancer patient beginning a PA program should be active at the same time every day -
correct answer-false
activity levels in cancer patients - correct answer-Cancer mortality is reduced by up to 17%
with PA during treatment
After someone has gone through cancer remission and is considered "disease free", what is
their main cause of death? - correct answer-CVD
All of the following are benefits of PA during pregnancy EXCEPT - correct answer-improved
abdominal discomfort
All pregnant women need to avoid vigorous-intensity exercise, even if they participated in the
activity before pregnancy - correct answer-false
Alzheimer's Disease (AD) - correct answer-Most common form of dementia • Loss of
cognitive function & behavioral abilities • Symptoms usually begin in 60s (late onset) •
Irreversible & progressive neurodegenerative disease • 5th leading cause of death in
Americans >65 (6th leading overall)
Alzheimer's disease is unavoidable in genetically predisposed older adults - correct
answer-false
Alzheimer's Downward Spiral - correct answer-inevitable decline of physical function and
mobility • Accelerated with sedentary lifestyle • Loss of fitness → Muscle atrophy, weakened
bones → Lost joint mobility → Gait changes → Increased risk for falls • Worsening cognition
+ physical fitness → Depression & poor mood → Inadequate sleep → ADLs become more
and more challenging → Loss of autonomy, requiring more assistance • Staying physically
active and exercising = Slowing downward spiral, maintains independence and quality of life
anti-inflammatory diet - correct answer-fish (omega 3 reduces inflammation)
antioxidants (fruits and veggies support immune system)
nuts, seeds, liquid oils (u fats protein and fiber reduce inflammation)
beans
fiber
AVOID PROCESSED FOOD
drink in moderation
arthritis - correct answer-chronic disease, affects joints, connective tissue, muscles
more than 100 forms
arthritis and nutrtion - correct answer-proper weight=reduced risk
anti-inflammatory diet
· How much weight women should be gaining during pregnancy? - correct answer-o Pre
pregnancy bmi
§ under 18.5= 28-40lbs
§ 18.5-24.9 = 25-30lbs
§ 25-29.9 = 15-20lbs
§ Above 30= 11-20lbs
"All fats should be avoided" - correct answer-Omega-3's are important! Good fats help the
baby's brain & skin development.
"Healthy Aging" Diet - correct answer-• Consume adequate amounts of calcium & vitamin D
• Bone growth & Strength!!!
• Maintains nervous & immune systems
• Milk, cheese, yogurt, leafy greens, saltwater fish
• Consume enough fiber!
• Fruits, veggies, whole grains, beans, nuts
• Consume adequate amounts of vitamin B12
• Meat, eggs, milk, shellfish
• Avoid excess sodium, trans & saturated fats, and simple sugars
• Limit to only 2/3 tsp of salt
• Read nutrition labels & watch for fats and added sugars
• Be careful with supplements!!
• Intended to "fill in gaps", not be relied upon
"If you crave it, the baby needs it" - correct answer-Cravings are sometimes OK, but in
moderation if unhealthy.
"Limit water to reduce bathroom breaks" - correct answer-Pregnant women should drink
more water than non-pregnant women
1. According to the DPP, what's the best way to prevent prediabetes from developing into
type 2? - correct answer-lifestyle change
1. An essential nutrient for bone and joint health - correct answer-vitamin d
1. Cancer prevented with exercise and diet - correct answer-33%
1. Cardiovascular disease prevented with exercise and diet - correct answer-80%
1. Emotional center of the brain - correct answer-amygdala
1. Fight or flight, stress response - correct answer-hypothalamus
,1. How do you separate an expert from a pretender? Experts... - correct answer-a. Mention
the pros and cons
1. How many type 2 diabetes cases could be prevented with diet and exercise? - correct
answer-90%
1. Increasing sedentary time by only 1 hour a day will increase a diabetic's mortality risk by...
- correct answer-a. 13%
1. Make decision and informational processing and personality - correct answer-prefrontal
cortex
1. Memory center of the brain - correct answer-hippocampus
1. Pa guidelines for children (MVPA) - correct answer-60 minutes a day
1. This autoimmune disease increases the risk for developing cardiovascular disease -
correct answer-a. Rheumatoid arthritis
1. Type of nutrient improves cognition, enhances brain building, and promotes protection
against cognitive decline - correct answer-a. Unsaturated fats
1. What are the PA guidelines for older adults? - correct answer-a. 150 minutes a week of
MVPA
1. What disease is more likely to kill a cancer survivor? - correct answer-a. Cardiovascular
disease
1. What does macrosomia mean? - correct answer-overweight newborn baby
1. What function of fiber is emphasized as part of the healthy aging diet? - correct answer-a.
Fiber regulated cholesterol and blood sugar
1. What is the main exercise precaution for someone after experiencing a hip fracture? -
correct answer-a. Supervised exercise with DPT
1. What older adult population would benefit the most from exercising in the morning
compared to other times of the day? - correct answer-a. Hypertensive patients (high blood
pressure)
1. What type of resistance training is highly recommended in arthritis patients? - correct
answer-a. Calisthenics
1. Which of the following is false regarding the positive effects of exercise on neuroplasticity?
- correct answer-a. Increase in neuron size
1. Which of the following is true regarding pregnancy? - correct answer-a. Benefits of PA
pass to the baby
, 1. Which type of exercise training should be. Main focus among the frailer older adults? -
correct answer-a. Resistance training
A cancer patient beginning a PA program should be active at the same time every day -
correct answer-false
activity levels in cancer patients - correct answer-Cancer mortality is reduced by up to 17%
with PA during treatment
After someone has gone through cancer remission and is considered "disease free", what is
their main cause of death? - correct answer-CVD
All of the following are benefits of PA during pregnancy EXCEPT - correct answer-improved
abdominal discomfort
All pregnant women need to avoid vigorous-intensity exercise, even if they participated in the
activity before pregnancy - correct answer-false
Alzheimer's Disease (AD) - correct answer-Most common form of dementia • Loss of
cognitive function & behavioral abilities • Symptoms usually begin in 60s (late onset) •
Irreversible & progressive neurodegenerative disease • 5th leading cause of death in
Americans >65 (6th leading overall)
Alzheimer's disease is unavoidable in genetically predisposed older adults - correct
answer-false
Alzheimer's Downward Spiral - correct answer-inevitable decline of physical function and
mobility • Accelerated with sedentary lifestyle • Loss of fitness → Muscle atrophy, weakened
bones → Lost joint mobility → Gait changes → Increased risk for falls • Worsening cognition
+ physical fitness → Depression & poor mood → Inadequate sleep → ADLs become more
and more challenging → Loss of autonomy, requiring more assistance • Staying physically
active and exercising = Slowing downward spiral, maintains independence and quality of life
anti-inflammatory diet - correct answer-fish (omega 3 reduces inflammation)
antioxidants (fruits and veggies support immune system)
nuts, seeds, liquid oils (u fats protein and fiber reduce inflammation)
beans
fiber
AVOID PROCESSED FOOD
drink in moderation
arthritis - correct answer-chronic disease, affects joints, connective tissue, muscles
more than 100 forms
arthritis and nutrtion - correct answer-proper weight=reduced risk
anti-inflammatory diet
