HEALTH 101 FINAL EXAM QUESTIONS AND CORRECT ANSWERS
LIFE cENHANCING cMEASURES> cAGE-PROOFING cCONT. c- cCORRECT cANS✔✔Schedule cphysical cexaminations cto
cdetect/and ctreat ctreatable cdisease.
Recognize cand creduce cstress.
Learn cto cdeal cwith cchanges cof caging. cSocial cchanges. cChanging croles cand crelationships. cEconomics cand cretirement.
Physical cchanges. cHearing closs. cVision cchanges, cArthritis, cMenopause, cOsteoporosis.
Learn cto chandle cpsychological cand cmental cchanges. cDementia, cDepression cand cpossible cloneliness cand cgrief.
What cis cgood cfor cthe cheart cis cgood cfor cthe cbrain. cLowering cyour cBP, cbanning ccigarettes, ckeeping cyour ccholesterol cin
cnormal crange cand ca cdiet crich cin canti-oxidants cjust cmight cmake cyour cability cto crecall cthose cnames ca cbit ceasier. cFollow ca
cbrain chealthy cdiet.
The cSix cCategories cof cNutrients c- cCORRECT cANS✔✔(1) cCarbohydrates c
(2) cProteins c
(3) cFats c
(4) cVitamins c
(5) cMinerals c
(6) cWater
Two cmainly ctypes cof cnutrients c- cCORRECT cANS✔✔*(1) cMacro cnutrients: care crequired cby cthe cbody cin cgreatest clarger
camounts. cthey care cwater, ccarbohydrates, cproteins cand cfats. c
*(2) cMicro cnutrients: care crequired cin csmall camounts. cThey care cvitamins cand cminerals.
(3) cCalories: care cthe cmeasure cof cthe cthe camount cof cenergy cthat ccan cbe cderived cfrom cfood.
- cAverage cadult: cneeds c2000
- cMost cmen, cactive cwomen, cteenage cgirls, colder cchildren: cneeds c2200
- cActive, cteenage cboys, cathletes: cneed c2800
-Children, colder cadults: cneeds c1600
What cdoes cthe chuman cbody cneeds? c- cCORRECT cANS✔✔Essential cNutrients c
- cNutrients cthat cthe cbody ccan cnot cmanufacture citself cand cmust cobtain cfrom cfood.
What cdoes cthe cneed cof ccalories cdepend con? c- cCORRECT cANS✔✔Gender
Age
Body-frame
Weight
Percent cof cbody cfat c
Activity clevel
How cmany ccalories care cin cevery cgram cof cfat? c- cCORRECT cANS✔✔9
How cmany cgrams care cin cevery cgram cof ccarbohydrate cand cprotein? c- cCORRECT cANS✔✔4
Protein chas ctwo cmajor ccomponents? c- cCORRECT cANS✔✔(1)Complete cprotein
- cAnimal cproteins: cmeat, cpoultry, cfish, csoy cand cdairy cproducts. cEven cthough, call cof cthem cmay cnot cbe chealthy cto cconsume. c
(2) cIncomplete cprotein
- cGrains, cdry cbeans, cand cnuts. cThey chave clow clevel cof cessential cprotein cbut, ccombining cthem censures cthat cbody cgets
csufficient cprotein.
What cis cthe cmain cfunction cof ca cprotein? c- cCORRECT cANS✔✔to crepair cand crebuild cmuscles, cbones, cblood, chair, cand
cfingernails.
,How cmany ctotal camino cacids care cthere? c- cCORRECT cANS✔✔20
What care cnine camino cacids ccalled? c- cCORRECT cANS✔✔Essential camino cacids cand cthey ccome cfrom cdiet.
What crisk cfactors cdoes cthe cnine camino cacids chave? c- cCORRECT cANS✔✔Cancer, cheart cdisease, cand cAlzheimer's
What cdoes cprotein cprovide? c- cCORRECT cANS✔✔Four ccalories cper cgram. cExcess cprotein cconverts cinto cfat.
What care cCarbohydrates? c- cCORRECT cANS✔✔(1)They care cquick csource cof cenergy. c
(2)They care corganic ccompounds cthat cprovide cglucose cto cour cbrain.
(3) cMajor csource cof cplants, cgrains, cvegetables, cfruits, cbeans, cand cmilk.
What care ctwo ctypes cof cCarbohydrates? c- cCORRECT cANS✔✔(1) cSimple cCarbohydrates: cinclude cnatural csugars cthat ccome
cfrom csource csuch cas cmilk cand cfruit cand cadded csugar. c
(However cadded csugar ccan coffset cessential cnutrients, cand ccause csome cdental cproblems. c
(2) cComplex cCarbohydrates: cincludes cgrains, ccereals, cvegetables, cbeans cand cnuts. cWhole cgrains care cmore ceffective cin
creducing crisk cof cdiabetes cand cheart cdisease.
Fiber c- cCORRECT cANS✔✔dietary cfiber cis cthe cnondigestible cform cof ccomplex ccarbohydrates. cMostly cplant cfood csuch cas
cleaves, cstems, cvegetable cskins, cand chulls.
(1) cThey ccreate ca csense cof cfullness cand chelp cin cweight ccontrol.
(2) cThey cinterfere cwith cabsorption cof cdietary cfat cand ccholesterol cwhich clowers cthe crisk cof cheart cdisease cand cstroke.
(3) cFiber calso chelps cto cprevent cconstipation cand cdiverticulosis c(GI cdisease) cand cit chelps cin cprevention cof ccolon ccancer.
What care cgood csources cof cfiber? c- cCORRECT cANS✔✔(1) cwheat
(2) ccorn c
(3) cbran
(4) cleafy cgreens
(5) cbeans c
(6) cbarley
(7) cskins cof cfruits cand croot cvegetables
what cis cthe cGlycemic cEffect? c- cCORRECT cANS✔✔it cis chow cquickly ccarbohydrates cturn cinto cglucose. cCarbohydrates cthat
cbreakdown cquickly cduring cdigestion. c
Example cpotato cvs. capple. c(Apple cdigests cslower).
How cmany ccalories cper cgram cdoes ccarbohydrates cprovide? c- cCORRECT cANS✔✔4
Dietary cReference cIntake c- cCORRECT cANS✔✔are cstandards cfor cnutrient cintake cdesigned cto cprevent cnutritional cdeficiencies.
c(DRIs). c
While creading clabels con ccontainers cneed cto cbe ccareful cabout ctechnical cnames, cprocessing cmethods cetc.
Fats c- cCORRECT cANS✔✔protect corgans cfrom cinjury, cregulate cbody ctemperature, cprovide ccushion ceffect cto corgans cand
cbones, cand chelp cgrowth cand cdevelopment.
How cmany ccalories cper cgram cdoes cfats chave? c- cCORRECT cANS✔✔9
SATURATED cFAT c- cCORRECT cANS✔✔solid cat croom ctemperature
Ex: canimal cfats
UNSATURATED cFATS c- cCORRECT cANS✔✔Liquid cat croom ctemperature
Ex: cvegetables, cfish coils, colive, csoybean, ccanola, ccottonseed, ccorn, cand cother cvegetable coils
Hydrogenation c- cCORRECT cANS✔✔processing ccan ccreate csaturated cfats. c
Also ccalled cTRANS cFAT cwhich chas charmful ceffect con ccholesterol cwhich cincreases cLDL c(low cdensity clipoprotein) cand
cdecreases cHDL c(high cdensity clipoprotein). c
Hydrogenation cchanges cunsaturated cfatty cacids cto ctrans cfatty cacids.
Vitamins c- cCORRECT cANS✔✔are cessential cto cregulating cgrowth, cmaintaining ctissue cand creleasing cenergy cfrom cfoods. c
They chelp cproduce cthe cchemical creactions cin cthe cbody cand cassist cin cmanufacturing cblood ccells, chormones cand cother
ccompounds.
, What cvitamins care cWater cSoluble? c- cCORRECT cANS✔✔Vitamin cB c
Vitamin cC
They cmust cbe creplaced cdaily.
What cvitamins care cFat cSoluble? c- cCORRECT cANS✔✔Vitamin cA
Vitamin cD
Vitamin cE
Vitamin cK
Vitamin cD c- cCORRECT cANS✔✔Sunshine cstimulates cthe cproduction cof cvitamin cD.
Vitamin cD calso chelps clower cthe crisk cof cheart cdisease, cdecreased cBP cand cprovides cprotection cagainst cinfection. c
Too cmuch cexposure cto csun chas crisk cinvolved. cSun cburn cand cor cskin ccancer.
ANTIOXIDANTS c- cCORRECT cANS✔✔They cinclude cvitamin cC, cE cand cform cof cvitamin cA c(Beta ccarotene).
Minerals c- cCORRECT cANS✔✔Function; cHelp cbuild cbones cand cteeth cand cassist cin cmuscle cfunction cand chelp cour cnervous
csystem ctransmit cmessages.
We cneed cminerals csuch cas: c- cCORRECT cANS✔✔1. cSodium
2. cPotassium c
3. cChloride
4. cCalcium
5. cPhosphorous
6. cMagnesium c
7. cSulfur
8. cIron
9. cZinc
10.Selenium c
11. cIodine
12. cCopper
13. cManganese
We call cneed cto chave csmall ctrace camount cof cminerals.
LIMIT cSALT. c- cCORRECT cANS✔✔It ccan clower cthe crisk cof cBP cand creduce crisk cof cstroke, cheart cdisease cand ckidney
cdisease.
Minerals c- cCORRECT cANS✔✔One ccan ceat cfood crich cin cpotassium cto coffset ceffect cof csalt con cBP. c
May cdecrease cbone closs cand creduce crisk cof ckidney cstones.
IF cWE cCONSUME cVARIETY cOF cFOODS cAND cCOMBINE cTHEM cWITH cVEGETABLES cAND cFRUITS cWE cCAN cGET
cSUFFICIENT cAMOUNT cOF cNUTRIENTS.
Water c- cCORRECT cANS✔✔carries cnutrients, cmaintains cbody ctemperature, clubricates cjoints, chelps cwith cdigestion, crids cbody
cof cwaste cthrough curine cand ccontributes cin cproduction cof csweat. c
Lowers crisk cof ckidney cstones cand ccolon cand cbladder ccancer.
How cmuch cwater ccan cbe cmade cup cin cyour cblood, cmuscles, cand cbrain? c- cCORRECT cANS✔✔85% cof cblood
70% cof cmuscles c75% cof cthe cbrain
How cmuch cwater cshould cbe cconsumed cin ca cday? c- cCORRECT cANS✔✔One cshould cconsume c64 cto c80 counces cof cwater ca
cday. c
Drink cenough cwater cso cthat cyour curine cis cnot cdark cin ccolor.
Pyramid cof cFood cGuidance cSystem c- cCORRECT cANS✔✔(1)Variety. cOne cshould ceat call cfood cgroups cand csubgroups.
(2)Proportionality. cEating cmore cof csome cand cless cof cothers.
(3)Moderation. cFoods cthat ccontain csaturated cor ctrans cfats, cadded csugars, ccholesterol, csalt cand calcohol.
(4)Activity-Physical cactivity ceveryday.
(5)Personalization. cDepending con cage, cgender cand ctypical clevel cof cactivity.
(6)Manage cyour cweight—Limiting cproportion csizes cwill chelp cnot cto cconsume cmore cthan cyou cuse/burn.
(7)Increase cfoods cfrom ccertain cgroups. cMore cfruits cand cvegetables. cFat cfree cand cwith cadded ccalcium.
LIFE cENHANCING cMEASURES> cAGE-PROOFING cCONT. c- cCORRECT cANS✔✔Schedule cphysical cexaminations cto
cdetect/and ctreat ctreatable cdisease.
Recognize cand creduce cstress.
Learn cto cdeal cwith cchanges cof caging. cSocial cchanges. cChanging croles cand crelationships. cEconomics cand cretirement.
Physical cchanges. cHearing closs. cVision cchanges, cArthritis, cMenopause, cOsteoporosis.
Learn cto chandle cpsychological cand cmental cchanges. cDementia, cDepression cand cpossible cloneliness cand cgrief.
What cis cgood cfor cthe cheart cis cgood cfor cthe cbrain. cLowering cyour cBP, cbanning ccigarettes, ckeeping cyour ccholesterol cin
cnormal crange cand ca cdiet crich cin canti-oxidants cjust cmight cmake cyour cability cto crecall cthose cnames ca cbit ceasier. cFollow ca
cbrain chealthy cdiet.
The cSix cCategories cof cNutrients c- cCORRECT cANS✔✔(1) cCarbohydrates c
(2) cProteins c
(3) cFats c
(4) cVitamins c
(5) cMinerals c
(6) cWater
Two cmainly ctypes cof cnutrients c- cCORRECT cANS✔✔*(1) cMacro cnutrients: care crequired cby cthe cbody cin cgreatest clarger
camounts. cthey care cwater, ccarbohydrates, cproteins cand cfats. c
*(2) cMicro cnutrients: care crequired cin csmall camounts. cThey care cvitamins cand cminerals.
(3) cCalories: care cthe cmeasure cof cthe cthe camount cof cenergy cthat ccan cbe cderived cfrom cfood.
- cAverage cadult: cneeds c2000
- cMost cmen, cactive cwomen, cteenage cgirls, colder cchildren: cneeds c2200
- cActive, cteenage cboys, cathletes: cneed c2800
-Children, colder cadults: cneeds c1600
What cdoes cthe chuman cbody cneeds? c- cCORRECT cANS✔✔Essential cNutrients c
- cNutrients cthat cthe cbody ccan cnot cmanufacture citself cand cmust cobtain cfrom cfood.
What cdoes cthe cneed cof ccalories cdepend con? c- cCORRECT cANS✔✔Gender
Age
Body-frame
Weight
Percent cof cbody cfat c
Activity clevel
How cmany ccalories care cin cevery cgram cof cfat? c- cCORRECT cANS✔✔9
How cmany cgrams care cin cevery cgram cof ccarbohydrate cand cprotein? c- cCORRECT cANS✔✔4
Protein chas ctwo cmajor ccomponents? c- cCORRECT cANS✔✔(1)Complete cprotein
- cAnimal cproteins: cmeat, cpoultry, cfish, csoy cand cdairy cproducts. cEven cthough, call cof cthem cmay cnot cbe chealthy cto cconsume. c
(2) cIncomplete cprotein
- cGrains, cdry cbeans, cand cnuts. cThey chave clow clevel cof cessential cprotein cbut, ccombining cthem censures cthat cbody cgets
csufficient cprotein.
What cis cthe cmain cfunction cof ca cprotein? c- cCORRECT cANS✔✔to crepair cand crebuild cmuscles, cbones, cblood, chair, cand
cfingernails.
,How cmany ctotal camino cacids care cthere? c- cCORRECT cANS✔✔20
What care cnine camino cacids ccalled? c- cCORRECT cANS✔✔Essential camino cacids cand cthey ccome cfrom cdiet.
What crisk cfactors cdoes cthe cnine camino cacids chave? c- cCORRECT cANS✔✔Cancer, cheart cdisease, cand cAlzheimer's
What cdoes cprotein cprovide? c- cCORRECT cANS✔✔Four ccalories cper cgram. cExcess cprotein cconverts cinto cfat.
What care cCarbohydrates? c- cCORRECT cANS✔✔(1)They care cquick csource cof cenergy. c
(2)They care corganic ccompounds cthat cprovide cglucose cto cour cbrain.
(3) cMajor csource cof cplants, cgrains, cvegetables, cfruits, cbeans, cand cmilk.
What care ctwo ctypes cof cCarbohydrates? c- cCORRECT cANS✔✔(1) cSimple cCarbohydrates: cinclude cnatural csugars cthat ccome
cfrom csource csuch cas cmilk cand cfruit cand cadded csugar. c
(However cadded csugar ccan coffset cessential cnutrients, cand ccause csome cdental cproblems. c
(2) cComplex cCarbohydrates: cincludes cgrains, ccereals, cvegetables, cbeans cand cnuts. cWhole cgrains care cmore ceffective cin
creducing crisk cof cdiabetes cand cheart cdisease.
Fiber c- cCORRECT cANS✔✔dietary cfiber cis cthe cnondigestible cform cof ccomplex ccarbohydrates. cMostly cplant cfood csuch cas
cleaves, cstems, cvegetable cskins, cand chulls.
(1) cThey ccreate ca csense cof cfullness cand chelp cin cweight ccontrol.
(2) cThey cinterfere cwith cabsorption cof cdietary cfat cand ccholesterol cwhich clowers cthe crisk cof cheart cdisease cand cstroke.
(3) cFiber calso chelps cto cprevent cconstipation cand cdiverticulosis c(GI cdisease) cand cit chelps cin cprevention cof ccolon ccancer.
What care cgood csources cof cfiber? c- cCORRECT cANS✔✔(1) cwheat
(2) ccorn c
(3) cbran
(4) cleafy cgreens
(5) cbeans c
(6) cbarley
(7) cskins cof cfruits cand croot cvegetables
what cis cthe cGlycemic cEffect? c- cCORRECT cANS✔✔it cis chow cquickly ccarbohydrates cturn cinto cglucose. cCarbohydrates cthat
cbreakdown cquickly cduring cdigestion. c
Example cpotato cvs. capple. c(Apple cdigests cslower).
How cmany ccalories cper cgram cdoes ccarbohydrates cprovide? c- cCORRECT cANS✔✔4
Dietary cReference cIntake c- cCORRECT cANS✔✔are cstandards cfor cnutrient cintake cdesigned cto cprevent cnutritional cdeficiencies.
c(DRIs). c
While creading clabels con ccontainers cneed cto cbe ccareful cabout ctechnical cnames, cprocessing cmethods cetc.
Fats c- cCORRECT cANS✔✔protect corgans cfrom cinjury, cregulate cbody ctemperature, cprovide ccushion ceffect cto corgans cand
cbones, cand chelp cgrowth cand cdevelopment.
How cmany ccalories cper cgram cdoes cfats chave? c- cCORRECT cANS✔✔9
SATURATED cFAT c- cCORRECT cANS✔✔solid cat croom ctemperature
Ex: canimal cfats
UNSATURATED cFATS c- cCORRECT cANS✔✔Liquid cat croom ctemperature
Ex: cvegetables, cfish coils, colive, csoybean, ccanola, ccottonseed, ccorn, cand cother cvegetable coils
Hydrogenation c- cCORRECT cANS✔✔processing ccan ccreate csaturated cfats. c
Also ccalled cTRANS cFAT cwhich chas charmful ceffect con ccholesterol cwhich cincreases cLDL c(low cdensity clipoprotein) cand
cdecreases cHDL c(high cdensity clipoprotein). c
Hydrogenation cchanges cunsaturated cfatty cacids cto ctrans cfatty cacids.
Vitamins c- cCORRECT cANS✔✔are cessential cto cregulating cgrowth, cmaintaining ctissue cand creleasing cenergy cfrom cfoods. c
They chelp cproduce cthe cchemical creactions cin cthe cbody cand cassist cin cmanufacturing cblood ccells, chormones cand cother
ccompounds.
, What cvitamins care cWater cSoluble? c- cCORRECT cANS✔✔Vitamin cB c
Vitamin cC
They cmust cbe creplaced cdaily.
What cvitamins care cFat cSoluble? c- cCORRECT cANS✔✔Vitamin cA
Vitamin cD
Vitamin cE
Vitamin cK
Vitamin cD c- cCORRECT cANS✔✔Sunshine cstimulates cthe cproduction cof cvitamin cD.
Vitamin cD calso chelps clower cthe crisk cof cheart cdisease, cdecreased cBP cand cprovides cprotection cagainst cinfection. c
Too cmuch cexposure cto csun chas crisk cinvolved. cSun cburn cand cor cskin ccancer.
ANTIOXIDANTS c- cCORRECT cANS✔✔They cinclude cvitamin cC, cE cand cform cof cvitamin cA c(Beta ccarotene).
Minerals c- cCORRECT cANS✔✔Function; cHelp cbuild cbones cand cteeth cand cassist cin cmuscle cfunction cand chelp cour cnervous
csystem ctransmit cmessages.
We cneed cminerals csuch cas: c- cCORRECT cANS✔✔1. cSodium
2. cPotassium c
3. cChloride
4. cCalcium
5. cPhosphorous
6. cMagnesium c
7. cSulfur
8. cIron
9. cZinc
10.Selenium c
11. cIodine
12. cCopper
13. cManganese
We call cneed cto chave csmall ctrace camount cof cminerals.
LIMIT cSALT. c- cCORRECT cANS✔✔It ccan clower cthe crisk cof cBP cand creduce crisk cof cstroke, cheart cdisease cand ckidney
cdisease.
Minerals c- cCORRECT cANS✔✔One ccan ceat cfood crich cin cpotassium cto coffset ceffect cof csalt con cBP. c
May cdecrease cbone closs cand creduce crisk cof ckidney cstones.
IF cWE cCONSUME cVARIETY cOF cFOODS cAND cCOMBINE cTHEM cWITH cVEGETABLES cAND cFRUITS cWE cCAN cGET
cSUFFICIENT cAMOUNT cOF cNUTRIENTS.
Water c- cCORRECT cANS✔✔carries cnutrients, cmaintains cbody ctemperature, clubricates cjoints, chelps cwith cdigestion, crids cbody
cof cwaste cthrough curine cand ccontributes cin cproduction cof csweat. c
Lowers crisk cof ckidney cstones cand ccolon cand cbladder ccancer.
How cmuch cwater ccan cbe cmade cup cin cyour cblood, cmuscles, cand cbrain? c- cCORRECT cANS✔✔85% cof cblood
70% cof cmuscles c75% cof cthe cbrain
How cmuch cwater cshould cbe cconsumed cin ca cday? c- cCORRECT cANS✔✔One cshould cconsume c64 cto c80 counces cof cwater ca
cday. c
Drink cenough cwater cso cthat cyour curine cis cnot cdark cin ccolor.
Pyramid cof cFood cGuidance cSystem c- cCORRECT cANS✔✔(1)Variety. cOne cshould ceat call cfood cgroups cand csubgroups.
(2)Proportionality. cEating cmore cof csome cand cless cof cothers.
(3)Moderation. cFoods cthat ccontain csaturated cor ctrans cfats, cadded csugars, ccholesterol, csalt cand calcohol.
(4)Activity-Physical cactivity ceveryday.
(5)Personalization. cDepending con cage, cgender cand ctypical clevel cof cactivity.
(6)Manage cyour cweight—Limiting cproportion csizes cwill chelp cnot cto cconsume cmore cthan cyou cuse/burn.
(7)Increase cfoods cfrom ccertain cgroups. cMore cfruits cand cvegetables. cFat cfree cand cwith cadded ccalcium.
