Questions and Answers
What is the recommended amount of sleep for adults?
Which of the following is NOT a suggested way to establish better sleeping habits?
How does sleep loss affect individuals, regardless of age?
Which age group requires the most sleep according to the provided sleep needs table?
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Which practice is recommended for improving sleep quality?
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What is one negative effect of long-term stress mentioned?
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What should you avoid in the evening to improve sleep quality?
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What is a consequence of poor sleep habits?
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What contributes the most to early death according to the provided information?
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Which of the following is NOT a component of a healthy lifestyle?
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What does the Harris-Benedict equation help estimate?
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Which nutrient should comprise the highest percentage of daily intake for Filipinos aged 13-19?
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What is the Resting Metabolic Rate (RMR) primarily used for?
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Which of the following is a factor considered when using the Harris-Benedict equation?
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What does the Nutrition Facts label provide information about?
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How should the average percentage of fats in a daily diet for youths be classified?
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What is the primary goal of fueling performance eating?
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Which statement best describes emotional eating?
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What can influence a child's food choices according to social eating?
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In habitual or recreational eating, when do people typically consume snacks?
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What role do memories play in emotional eating?
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Which assessment question relates to understanding emotional eating?
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Beyond physical performance, what other aspects does fueling performance eating address?
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What could be a common experience during social eating?
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Study Notes
Healthy Lifestyle
- A healthy lifestyle encompasses a balance of physical activity, nutritious eating, relaxation, sleep, and hygiene.
- Benefits include weight control, muscle tone, improved lung capacity, better sleep, enhanced well-being, and increased energy.
- A healthy lifestyle aids in preventing illness and promoting overall wellness.
Contributing Factors to Early Death
- Lifestyle: 53%
- Environment: 21.3%
- Human Biology: 16.4%
- Health Care Systems: 9.8%
Energy Needs
- Energy requirements can be estimated using the Harris-Benedict equation, considering weight, age, height, and gender.
- Resting Metabolic Rate (RMR) calculations:
- Men: RMR = 66.5 + (13.7 x weight) + (5.0 x height) - (6.8 x age)
- Women: RMR = 655.1 + (9.56 x weight) + (1.85 x height) - (4.7 x age)
- Example: A 35-year-old woman, weighting 125 pounds and 5'5" tall, has an RMR of approximately 1,339 kcal.
Eating Habits
- Nutrition Facts labels provide info on serving sizes, nutrients, and calorie content.
- FNRI-DOST recommendations for Filipinos aged 13-19:
- Carbohydrates: 55-70%
- Proteins: 20-30%
- Fats: 10-15%
Types of Eating
- Fueling Performance: Associated with athletes; involves careful planning of food intake for optimal performance.
- Emotional Eating: Eating driven by mood changes; self-assessment questions help identify its presence in individuals.
- Social Eating: Influences from social settings, traditions, and peer interactions shape food choices.
- Habitual/Recreational Eating: Eating driven by routine, such as snacking while watching TV, irrespective of hunger.
Importance of Diet
- Correct diet reduces the need for medication, while poor diet negates health benefits.
Sleeping Routine Assessment
- Sleep duration, consistency, and environment significantly influence health and well-being.
- Recommended sleep needs by age:
- Newborns: 14-17 hours
- Infants: 12-15 hours
- Toddlers: 11-14 hours
- Preschoolers: 10-13 hours
- School-age children: 9-11 hours
- Teens: 8-10 hours
- Adults: 7-9 hours
Practical Ways to Improve Sleep Habits
- Establish regular sleeping and waking times.
- Create a conducive sleep environment.
- Engage in regular exercise, avoiding close timing to bedtime.
- Limit caffeine and sugary foods in the evening.
- Silence or turn off electronic devices before sleep.
Stress Management
- Stress affects individuals differently and can lead to serious health issues if not managed.
- Long-term stress impacts physical, emotional, and mental well-being, hindering the quality of life.
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Description
Test your knowledge on healthy lifestyle choices, energy needs, and the factors contributing to early death. This quiz covers important concepts such as the Harris-Benedict equation and the benefits of proper nutrition. See how well you understand the balance required for overall wellness.
