1. CHAPTER 1 DISCUSSION QUESTIONS
1) Define "health."
2) Scientific findings have shown that what 2 things seriously threaten health & hasten the deterioration
rate of the human body?
3) Advances in what have almost completely eliminated the necessity for physical exertion in daily life?
4) What is the second greatest threat to public health in the US?
5) What is the number-one threat to public health in the US?
6) What account for 60% of all deaths worldwide?
7) What are the 3 basic factors that determine our health & longevity?
8) What is the life expectancy for:
A) US
B) Men
C) Women
9) What does the US rank in the world for life expectancy?
10) What % of the adult population in the US is obese?
11) What are the 4 leading causes of death in the US?
12) What are the "big five" factors that are responsible for almost 1.5 million deaths each year?
13) What 4 factors affect health & well-being?
14) What is the difference between physical activity & exercise?
15) The National Health Objectives for the Year 2020 address what 3 important points?
16) The most recent data from the Centers for Disease Control & Prevention indicate that:
A) What % of adults meet the minimal recommendation of 30 minutes of moderate physical activity at least
5 days/week?
B) What % of adults report no leisure physical activity at all?
C) What % of adults are completely inactive?
17) What are the 7 dimensions of wellness? Write a brief description of each.

2. 10 QUESTIONS ABOUT FITNESS & NUTRITION

3. HOW MANY CUPS OF WATER DO YOU NEED TO DRINK PER DAY TO
GET THE DAILY RECOMMENDED AMOUNT?
TECHNICALLY NONE
YOU NEED TO DRINK THE EQUIVALENT OF 64 OUNCES OF WATER PER
DAY BUT STUDIES SHOW THAT ABOUT 80% OF OUR DAILY WATER
REQUIRMENT COMES FROM WATER BASED DRINKS (COFFEE) & THE
OTHER 20% COMES FROM FOODS (FRUIT)

4. HOW MANY CALORIES/DAY SHOULD YOU GET FROM DRINKS?
200
MOST AMERICANS CONSUME 458 CALORIES/DAY FROM BEVERAGES,
MORE THAN TWICE WHAT WE SHOULD
ONLY 10% OF YOUR DAILY CALORIES SHOULD COME FROM DRINKS

5. YOU’RE NOT A BIG BREAKFAST PERSON SO THE BEST THING TO EAT
IN THAT CASE IS:
A DOUGHNUT OR A BRAN MUFFIN
A GLAZED DOUGHNUT HAS ABOUT 125 CALORIES VS THE BRAN
MUFFIN WHICH CAN HAVE AS MUCH AS 450
PEOPLE WHO EAT BREAKFAST GENERALLY WEIGH LESS, ARE
BETTER ABLE TO MEET THEIR NUTRITIONAL NEEDS, & ARE
MENTALLY SHARPER

6. A BAGEL IS EQUAL TO HOW MANY SLICES OF BREAD?
5
THAT’S MORE THAN 2/3 OF YOUR DAILY INTAKE

7. HOW MANY CALORIES MAKE UP ONE POUND OF FAT?
3,500
IT TAKES 7 HOURS OF JOGGING TO BURN THAT MANY
CALORIES

8. HOW MANY CALORIES DOES THE AVERAGE AMERICAN
EAT EACH DAY?
4,000

9. WHAT BURNS MORE CALORIES: STRENGTH TRAINING OR CARDIO?
TECHNICALLY STRENGTH TRAINING, BUT OVER A TIME PERIOD YOU
WILL PROBABLY BURN MORE CALORIES WITH CARDIO BECAUSE YOU
TAKE BREAKS WHEN LIFTING WEIGHTS WHEREAS CARDIO IS
CONSTANT
THE MOST BALANCED EXERCISE PLAN IS AEROBIC/CARDIO
(RUNNING), STRENGTH TRAINING (WEIGHT LIFTING), & FLEXIBILITY
TRAINING (YOGA)

10. HOW LONG WOULD YOU HAVE TO WALK TO BURN OFF ONE SODA?
1 HOUR 18 MINUTES
SODA IS THE BIGGEST SINGLE SOURCE OF CALORIES IN THE US DIET
WE DRINK MORE THAN 49 GALLONS OF IT PER PERSON PER YEAR

11. HOW LONG (TIME) WOULD YOU HAVE TO RUN TO BURN OFF A 180-
CALORIE ENERGY BAR?
17 MINUTES
RUNNING AT 6 MILES/HOUR (10-MINUTE MILE PACE)
LOOK FOR BARS THAT HAVE AT LEAST 7-8 GRAMS OF PROTEIN, 2+
GRAMS OF FIBER, & LESS THAN 180 CALORIES

12. HOW MANY CALORIES SHOULD AN ACTIVE ADULT WOMAN EAT
IN A DAY?
2,000
HOW MANY CALORIES SHOULD AN ACTIVE ADULT MAN EAT IN A
DAY?
2,500
GENERAL RULE OF THUMB: IF YOU WORK OUT 3 OR MORE
TIMES PER WEEK FOR AT LEAST 30 MINUTES YOU SHOULD
CONSUME ABOUT 17 CALORIES PER POUND TO MAINTAIN YOUR
WEIGHT
IF THE SAME PERSON IS LOOKING TO LOSE WEIGHT, YOU
WOULD CUT ABOUT 500 CALORIES/DAY

13. SUPER BOWL FOODS QUIZ

14. 1) MOST CALORIES?
A) 3 12 OZ. CANS OF BUD LIGHT.
B) 1 12 OZ. CAN OF BUD LIGHT & 1 12 OZ. CAN OF
BUDWEISER.
C) 1 12 OZ. CAN OF BUDWEISER.
A
-BUD LIGHT: 110 CALORIES
-BUDWEISER: 145 CALORIES
-THE DIETARY GUIDELINES FOR AMERICANS DEFINE MODERATE
DRINKING AS NO MORE THAN 2 DRINKS/DAY FOR MEN & 1
DRINK/DAY FOR WOMEN.

15. 2) HOW MANY TORTILLA CHIPS ADD UP TO 140 CALORIES?
A) 7
B) 14
C) 10
A

16. 3) WHICH HAS THE LEAST CALORIES PER 1
TABLESPOON?
A) ALL NATURAL TOSTITOS CHUNKY SALSA, MEDIUM
B) TOSTITOS SALSA CON QUESO, MEDIUM
C) SANTA BARBARA GUACAMOLE, MEDIUM
D) TGI FRIDAYS SPINACH & ARTICHOKE CHEESE DIP
A
-QUESO ADDS 20 CALORIES/TABELSPOON.

17. 4) HOW MANY PIGS IN A BLANKET EQUAL 270 CALORIES?
A) 3
B) 5
C) 4
C
-THE 4 PIGS IN A BLANKET ALSO COME WITH 660 MG OF
SODIUM (28% OF YOUR DAILY VALUE).

18. 5) WHICH PLATE ADDS UP TO 160 CALORIES?
A) 9 RUFFLES ORIGINAL CHIPS & 2 TABLESPOONS OF
MARZETTI BLUE CHEESE VEGGIE-DIP.
B) 12 RUFFLES ORIGINAL CHIPS.
C) 24 RUFFLES ORIGINAL CHIPS.
B
-STUDIES HAVE FOUND THAT CHIPS ARE THE TOP FOOD
ASSOCIATED WITH WEIGHT GAIN OVER A 4 YEAR
PERIOD.

19. 6) HOW MANY TGI FRIDAY’S CHEDDAR & BACON POTATO
SKINS ADD UP TO 140 CALORIES?
A) 1
B) 2
C) 4
B

20. 7) HOW MUCH DIP CAN YOU ADD ONTO VEGGIES FOR AN
ADDITIONAL 70 CALORIES & 6.5 GRAMS OF FAT?
A) 1 TABLESPOON
B) 2 TABLESPOONS
C) 3 TABLESPOONS
B
-ONE OF THE INGREDIENTS IN MOST DIPS IS MSG WHICH
HAS BEEN LINKED TO ADVERSE HEALTH EFFECTS LIKE
HEADACHES & NAUSEA.

21. 8) HOW MANY DOMINO’S HOT SAUCE CHICKEN WINGS
EQUAL 200 CALORIES?
A) 2
B) 3
C) 4
C

22. 9) HOW MANY PIECES OF A LARGE DOMINO’S HAND
TOSSED PIZZA COUNT AS A SERVING?
A) 1 PIECE OF CHEESE
B) 2 PIECES OF PEPPERONI
C) 3 PIECES OF CHEESE
D) 1 PIECE OF CHEESE & 1 PIECE OF PEPPERONI
A
-ACCORDING TO DOMINO’S, ONE CHEESE SLICE HAS 190-
375 CALORIES.
-PEPPERONI RANGES FROM 200-375.

23. 10) HOW MANY CUPCAKES EQUAL 220 CALORIES?
A) 1/2
B) 1
C) 2
B

24. HEALTH
“A STATE OF COMPLETE WELL-BEING”
-REGULAR PHYSICAL ACTIVITY & POSITIVE LIFESTYLE HABITS
LEADS TO BETTER HEALTH, QUALITY OF LIFE, & OVERALL
WELL-BEING
SCIENTIFIC FINDINGS HAVE SHOWN THAT WHAT 2 THINGS
SERIOUSLY THREATEN HEALTH & HASTEN THE DETERIORATION
RATE OF THE HUMAN BODY?
1) PHYSICAL INACTIVITY
2) NEGATIVE LIFESTYLE

25. FACTORS THAT AFFECT HEALTH

26. 1) LIFESTYLE (53%)

27. 2) ENVIRONMENT (21%)
HEALTHIEST & LEAST HEALTHIEST STATE IN 2011?

28. 3) GENETICS (16%)

29. 4) HEALTH CARE (10%)

30. WHAT IS THE #1 THREAT TO PUBLIC HEALTH IN THE
UNITED STATES?
TOBACCO USE
-THE LARGEST CAUSE OF PREVENTABLE DEATHS.

31. WHAT IS THE #2 THREAT TO PUBLIC HEALTH IN THE
UNITED STATES?
PHYSICAL INACTIVITY

32. ADVANCES IN WHAT HAVE ALMOST COMPLETELY
ELIMINATED THE NECESSITY FOR PHYSICAL EXERTION IN
DAILY LIFE?
TECHNOLOGY

33. SEDENTARY DEATH SYNDROME (SeDS):
-TERM USED TO DESCRIBE DEATHS ATTRIBUTED TO A LACK OF
REGULAR PHYSICAL ACTIVITY.

34. LIFE EXPECTANCY VS HEALTHY LIFE EXPECTANCY
LIFE EXPECTANCY (LE):
-HOW LONG AN INDIVIDUAL IS EXPECTED TO LIVE
-AVERAGE LE IN US IS:
-78.3 YEARS (38TH IN THE WORLD)
-AVERAGE LE FOR MEN IS:
-75.7 YEARS
-AVERAGE LE FOR WOMEN IS:
-80.8 YEARS
HEALTHY LIFE EXPECTANCY (HLE):
-OBTAINED BY SUBTRACTING THE YEARS OF ILL HEALTH FROM TOTAL
LIFE EXPECTANCY
-AVERAGE HLE IN US IS 70 YEARS

35. WHAT ARE THE 3 BASIC FACTORS THAT DETERMINE OUR
HEALTH & LONGEVITY?
1)GENETICS
1)THE ENVIRONMENT
1)OUR BEHAVIOR

36. IN ORDER, WHAT ARE THE LEADING CAUSES OF DEATH IN
THE UNITED STATES?

37. 1) DISEASES OF THE CARDIOVASCULAR SYSTEM
-30% OF ALL DEATHS ATTRIBUTED TO DISEASES OF THE HEART &
BLOOD VESSELS
-81.1 MILLION PEOPLE IN THE UNITED STATES ARE AFFLICTED WITH
DISEASES OF THE CARDIOVASCULAR SYSTEM

38. 2) CANCER
-23% OF ALL DEATHS IN THE UNITED STATES ARE ATTRIBUTABLE TO
CANCER
-LUNG CANCER IS THE MAJOR CONTRIBUTOR TO THE INCREASE IN THE
INCIDENCE OF CANCER DURING THE LAST 50 YEARS
-87% IS CAUSED BY TOBACCO USE

39. 3) CHRONIC LOWER RESPIRATORY DISEASE (CLRD)
-INCLUDES DISEASES: CHRONIC OBSTRUCTIVE PULMONARY DISEASE,
EMPHYSEMA, & CHRONIC BRONCHITIS

40. 4) ACCIDENTS
-ACCIDENTS DON’T JUST HAPPEN; THEY ARE CAUSED
-DRUG/ALCOHOL USE, NOT WEARING SEAT BELTS, & DISTRACTIONS (CELL
PHONES) ARE MAJOR CONTRIBUTORS
-ALCOHOL ABUSE IS THE #1 CAUSE OF ALL ACCIDENTS

41. WHAT ARE THE “BIG 5” FACTORS THAT ARE RESPONSIBLE
FOR ALMOST 1.5 MILLION DEATHS EACH YEAR?
TOBACCO SMOKING
HIGH BLOOD PRESSURE
OVERWEIGHT & OBESITY
-34% OF US ADULT POPULATION IS OBESE
PHYSICAL INACTIVITY
HIGH BLOOD GLUCOSE

42. PHYSICAL ACTIVITY VS EXERCISE
PHYSICAL ACTIVITY:
-BODILY MOVEMENT PRODUCED BY SKELETAL MUSCLES
-REQUIRES ENERGY EXPENDITURE & PRODUCES
PROGRESSIVE HEALTH BENEFITS
-EXAMPLES: TAKING THE STAIRS, SNOW SHOVELING
EXERCISE:
-TYPE OF PHYSICAL ACTIVITY THAT REQUIRES PLANNED,
STRUCTURED, & REPETITIVE BODILY MOVEMENT TO
IMPROVE OR MAINTAIN ONE OR MORE COMPONENTS OF
PHYSICAL FITNESS
-EXAMPLES: RUNNING, CYCLING, STRENGTH TRAINING

43. THE MOST RECENT DATA FROM THE CENTERS FOR DISEASE CONTROL &
PREVENTION INDICATE THAT:
A) WHAT % OF ADULTS MEET THE RECOMMENDATION OF 30 MINUTES OF
MODERATE PHYSICAL ACTIVITY AT LEAST 5 DAYS/WEEK?
-49%
B) WHAT % OF ADULTS REPORT NO LEISURE PHYSICAL ACTIVITY AT ALL?
-24%
C) WHAT % OF ADULTS ARE COMPLETELY INACTIVE?
-14%

44. PHYSICAL FITNESS
-THE ABILITY TO MEET THE ORDINARY AS WELL AS THE UNUSUAL DEMANDS
OF DAILY LIFE SAFELY & EFFECTIVELY WITHOUT BEING OVER FATIGUED
& STILL HAVE ENERGY LEFT FOR LEISURE & RECRATIONAL ACTIVITIES
2 CATEGORIES OF PHYSICAL FITNESS:
1) HEALTH-RELATED FITNESS
2) SKILL-RELATED FITNESS

45. HEALTH-RELATED FITNESS:
-THE ABILITY TO PERFORM ACTIVITIES OF DAILY LIVING WITHOUT UNDUE
FATIGUE
-COMPONENTS: AEROBIC ENDURANCE, MUSCULAR STRENGTH &
ENDURANCE, MUSCULAR FLEXIBILITY, & BODY COMPOSITION
SKILL-RELATED FITNESS:
-RELATED PRIMARILY TO SUCCESSFUL SPORTS & MOTOR SKILL
PERFORMANCE
-COMPONENTS: AGILITY, BALANCE, COORDINATION, REACTION, TIME,
SPEED, & POWER

46. NATIONAL HEALTH OBJECTIVES FOR 2020
1) PERSONAL RESPONSIBILITY FOR HEALTHY BEHAVIOR
2) HEALTH BENEFITS FOR ALL PEOPLE IN ALL
COMMUNITIES
3) HEALTH PROMOTION & DISEASE PREVENTION

47. WELLNESS
-THE CONSTANT & DELIBERATE EFFORT TO STAY HEALTHY & ACHIEVE
THE HIGHEST POTENTIAL FOR WELL-BEING
-IT IS A LIFESTYLE
HEALTH PROMOTION:
-THE SCIENCE & ART OF ENABLING PEOPLE TO INCREASE CONTROL
OVER THEIR LIFESTYLE TO MOVE TOWARD A STATE OF WELLNESS

48. THE 7 DIMENSIONS OF WELLNESS
* THE TEXTBOOK REFERS TO INTELLECTUAL AS MENTAL.

49. PHYSICAL WELLNESS
-GOOD PHYSICAL FITNESS & CONFIDENCE IN YOUR PERSONAL ABILITY TO TAKE CARE OF HEALTH
PROBLEMS
EMOTIONAL WELLNESS
-THE ABILITY TO UNDERSTAND YOUR OWN FEELINGS, ACCEPT YOUR LIMITATIONS, & AVHIEVE EMOTIONAL
STABILITY
MENTAL WELLNESS
-A STATE IN WHICH YOUR MIND IS ENGAGED IN LIVELY INTERACTION WITH THE WORLD AROUND YOU
SOCIAL WELLNESS
-THE ABILITY TO RELATE WELL TO OTHERS, BOTH WITHIN & OUTSIDE THE FAMILY UNIT
ENVIRONMENTAL WELLNESS
-THE CAPACITY TO LIVE IN A CLEAN & SAFE ENVIRONMENT THAT IS NOT DETRIMENTAL TO HEALTH
OCCUPATIONAL WELLNESS
-THE ABILITY TO PERFORM YOUR JOB SKILLFULLY & EFFECTIVELY UNDER CONDITIONS THAT PROVIDE
PERSONAL & TEAM SATISFACTION & ADEQUATELY REWARD EACH INDIVIDUAL
SPIRITUAL WELLNESS
-THE SENSE THAT LIFE IS MEANINGFUL, THAT LIFE HAS PURPOSE, & THAT SOME POWER BRINGS ALL
HUMANITY TOGETHER