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nutrition unit 10

Quiz yourself by thinking what should be in each of the black spaces below before clicking on it to display the answer.
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Question
Answer
overweight   show
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obesity   show
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what diseases do overweight and obese people have a greater risk of developing?   show
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show cultural, behavioral, and environmental  
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globesity   show
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overweight 1988-94   show
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show 31,6%  
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show 22.9%  
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show 39.6% (650 million)  
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what 2 major compartments is your body composed of?   show
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fat-free mass   show
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total body fat   show
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show Body water, Mineral-rich tissues (bones, teeth), Protein-rich tissues (muscles, organs)  
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show white adipose cells and brown adipose cells  
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show remove fatty acids from the bloodstream, store lipid as a large drop of triglycerides, remove excess glucose, convert simple sugars into fatty acids, make/secrete proteins, regulate food intake, glucose metabolism, immune responses  
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what is the function of brown adipose cells?   show
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what type of adipose cells do humans have more of?   show
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adipose tissue   show
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when is adipose tissue developed?   show
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subcutaneous fat   show
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show holds skin in place over underlying tissues such as muscles  
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subcutaneous fat functions   show
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show adipose tissue that’s under the abdominal muscles, which forms a protective apron over the stomach and intestines  
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show excess and unhealthy visceral fat  
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show women  
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show false; it's nontoxic. it's subcutaneous fat held in place by irregular bands  
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show people admire thin and muscular bodies. thus, obese people suffer from poor self-images b/c they think they're unattractive. the public views obesity as a condition of laziness and stupidity  
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central-body obesity   show
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lower-body obesity   show
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what's a quick and easy method to determine whether you have an unhealthy amount of visceral fat?   show
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show numerical value that’s used to relate body weight and risk of chronic health problems associated with excess body fat  
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bmi formula   show
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show true  
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underweight bmi   show
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show 18.5 to 24.9  
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overweight bmi   show
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show 30.0 to 39.9  
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show 40 and above  
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limitations of bmi   show
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2 ways to estimate body fat   show
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show technique of estimating body composition in which a device measures the conduction of a weak electrical current through the body. (fat has less water and electrolytes than lean tissue -more resistant to current)  
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show the principle that water and electrolytes conduct electricity  
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show the device sends a painless, low-energy electrical current through the body via wires connected to electrodes placed on the skin. converts info. about the body's resistance to the electrical current into an estimate of total body water  
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show technique of estimating body composition in which calipers are used to measure the width of skinfolds at multiple body sites  
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show by using calipers to measure the width  
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men healthy body fat percentage   show
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women healthy body fat percentage   show
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men overweight body fat percentage   show
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show 32 to 37%  
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men obese body fat percentage   show
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show 38 to 42%  
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show 32% or more  
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show 43% or more  
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in general, why do women have more body fat?   show
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energy intake   show
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show calories cells use to carry out their activities (energy expenditure) (muscles contracting, liver detoxing, etc.)  
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metabolism   show
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show chemical changes in cells that require energy to occur  
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show chemical changes in cells that release energy  
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basal metabolism   show
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show breathing, circulating blood, maintaining constant liver, brain, and kidney functions  
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metabolic rate   show
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what regulates the metabolic rate?   show
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show Thyroid hormone, Body composition (muscle tissue has higher metabolic rate), Sex (male or female), Age, Calorie intake  
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basal metabolic rate (bmr) formula for men   show
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basal metabolic rate (bmr) formula for women   show
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basal metabolism formula for kcals (convert to kg from lbs)   show
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basal metabolism formula for gender   show
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basal metabolic rate for a full day formula   show
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show Type of activity, Duration, Degree of effort, Weight of person  
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types of physical activity   show
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show involuntary/uncontrollable skeletal muscular activities such as fidgeting, shivering, maintaining muscle tone, maintaining body posture when not lying down;  
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show energy used to digest foods and beverages as well as absorb and further process the macronutrients  
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percentage of TEF energy intake from calories   show
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energy balance   show
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negative energy state   show
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positive energy state   show
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energy output/expenditure equals what?   show
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about how many kcals are in one pound?   show
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show mood, biological factors, environmental forces, hormone regulation  
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hunger   show
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satiety   show
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show size of stomach. during meals, stomach stretches as it fills. overfat people don't recognize stomach fullness and may eat when they're not hungry  
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ghrelin   show
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show hormone that reduces hunger and inhibits fat storage in the body. obese people produce high amounts of leptin  
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show body tends to store fat quicker  
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set-point theory   show
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appetite   show
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show false  
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true/false: No particular weight-loss diet or food has a “metabolic advantage”   show
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show Caloric reduction while maintaining adequate amounts of essential nutrients  
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show Meets nutritional, psychological, social needs. Incorporates variety of foods. Doesn’t require costly devices. Accommodates food likes and occasions. Doesn’t make you feel deprived. Encourages regular physical activity. Can be followed for life. safe  
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key factors for successful weight loss   show
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show Planning menus, Shopping carefully, Preparing and serving your food, Eating smart, Preparing for holidays/parties, Using caution at restaurants, Self-monitoring, Obtaining social support, Changing negative thought patterns  
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Members of The National Weight Control Registry tend to...   show
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FDA approved weight loss medication   show
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Popular surgical procedures (bariatric surgeries)   show
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bariatric medicines   show
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roux-en-y procedure   show
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sleeve gastrectomy procedure   show
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gastric banding procedure   show
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show fad diets and dietary supplements  
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show trendy practice that has widespread appeal for a period, then becomes no longer fashionable  
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show Widespread appeal, usually short term. Often use gimmicks. Some excessively restrict carbohydrates intake. Some excessively restrict fat intake  
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be wary of weight-loss diets that...   show
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some examples of dietary supplements for weight loss   show
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show Causes rapid & extreme weight loss; Requires no need to change dietary patterns/physical activity. Results in permanent weight loss. scientifically proven or doctor endorsed. Displays before-and-after photos. money-back guarantee. safe or natural. support  
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in 2015 to 2016, what percentage of americans were underweight?   show
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show increase intake of high-calorie and nutrient-dense foods, especially high in healthy fats. maintain regular meal and snack schedule  
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eating disorders   show
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show Sex. History of frequent dieting to lose weight. Overly concerned of body shape/weight. Low self-esteem; poor self-image. Being in an occupation that emphasizes lean body. History of being a victim of bullying or sexual abuse. Having a close relative with  
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binge-eating disorder (BED)   show
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show may eat more quickly than usual during binge episodes; eat until comfortably full; eat excessively when not. hungry; eat alone because they're embarassed of their eating habits  
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show disgusted, depressed, guilty  
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most common eating disorder in U.S.   show
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show eating disorder characterized by cyclic episodes of bingeing and calorie-restrictive dieting  
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what is binge-eating followed by in someone with bulimia nervosa?   show
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bulimia nervosa characteristics   show
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show severe psychological disturbance characterized by self-imposed starvation that results in malnutrition and extreme underweight  
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physical activity   show
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exercise   show
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show Weight control. Reduction of dementia, CVD, type 2 diabetes cancers of colon, bladder, uterine lining, kidney, lung, esophagus, and breast. Increased bone and muscle strength. Increased chances of enjoying a longer, healthier life physically and mentally  
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show ability to perform moderate- to vigorous-intensity activities without becoming excessively fatigued  
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intensity   show
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show low, moderate, vigorous  
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low intensity   show
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show make muscles and heart work harder than usual and increase heart-rate, e.g., you can talk but you can’t sing  
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show muscles work and breathing much harder than usual, e.g., can’t say more than a few words without catching breath  
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aerobic exercise   show
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examples of aerobic exercise   show
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show increases muscle and bone strength by making your muscles work against weight or force (ex. weightlifting)  
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show at least 150 to 300 minutes per week  
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how long should you perform vigorous-intensity physical activity?   show
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show at least twice a week  
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physical activity pyramid from largest to smallest   show
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show gardening, raking, mowing, cleaning, walking the dog, playing with children  
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moderate-intensity activities (3-5 days/week)   show
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show static stretching of major muscle groups. hold each stretch for about 10-30 seconds  
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show bicep curls, tricep presses, squats, lunges, push-ups  
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light recreational activities   show
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show sitting, driving, watching tv, using computer, talking on phone, laying down  
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show conditions that include oxygen  
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what happens in aerobic conditions?   show
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show Fatty acids yield more ATP per gram than carbs, but are harder for mitochondria to metabolize due to them having less oxygen atoms. Therefore, during high-intensity exercises requiring a lot of ATP in a short amount of time the body prefers to use glucose  
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anaerobic   show
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show cells convert glucose into pyruvate then convert it into lactic acid  
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glucose recycling step 2   show
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show although certain muscle cells can use lactate as a fuel, some of the compound enters the bloodstream  
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show the liver can convert lactate into glucose. the liver can then release the glucose into the bloodstream to help meet muscles' demand for fuel or use the simple sugar to make glycogen  
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show intensity and duration of an activity largely influence the relative amounts of fatty acids and glucose that muscles metabolize for energy. fat is the primary fuel that muscles use during physical activity. during high-intensity exercise, glucose is used  
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what does a pedometer do?   show
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show Loss of bone density and muscle mass. Fatigue. Menstrual problems (females). Increased risk of injury  
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male athlete energy recommendations   show
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show at least 45 to 50 kcal/kg/day  
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show 3 to 10 g carbohydrates/kg body weight/day. Carbohydrate spares protein from being used for energy  
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Carbohydrate (glycogen) loading   show
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show 30 to 60 g/hr during prolonged physical activities. Ultra-endurance activities may require 90 g/hr  
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show proteins are not a “quick” source of energy. Energy bars are expensive  
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show RDA for protein + 0.3 g high-quality protein/kg of body weight  
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Replenishing fluids   show
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show Provide additional nutritional benefits besides water. Sodium and other electrolytes. Avoid water intoxication  
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show heat cramps, heat exhaustion, heat stroke  
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show Foods, devices, dietary supplements, drugs that are promoted to improve physical performance  
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what do energy drinks contain?   show
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show most dangerous form of heat-related illness  
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popular ergogenic aids   show
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show coffee, starbucks, mountain dew, tea, red bull, monster  
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show Choose physical activities you enjoy. Increase time walking. Reduce time sitting. Take stairs when possible. Park farther away, if it’s possible and safe. Lift handheld weights. Adopt moderately intense activities for your leisure time  
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show subcutaneous  
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show breathing and circulating blood  
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true/false: thyroid hormone levels influence metabolic rate   show
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a negative energy state occurs when...   show
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____is a hormone that reduces hunger and inhibits fat storage in your body   show
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members of the national weight registry tend to   show
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show bulimia nervosa  
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miranda is physically fit. based on this, she has...   show
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aerobic activities involve...   show
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show true  
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amy is studying quietly. under these conditions her muscles are using primarily ____ for energy   show
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show iced tea  
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under aerobic conditions, cells break down glucose to form...   show
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show ATP  
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