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NUTR1023 > 1. Food & Health > Flashcards

1. Food & Health Flashcards

1
Q

Physical Activity and Knee Arthritis

A

physical activity reduced pain & disability caused by knee arthritis by 47%

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2
Q

Physical Activity and Diabetes

A

physical activity reduced progression of diabetes by 58%

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3
Q

Benefits of Cardiovascular Fitness and Exercise

A
  • reduced mortality risk
  • decreases risk of CVD
  • decreases BP
  • build strong muscles and bones
  • reduce risk of type 2 diabetes
  • weight management
  • mental health and wellbeing
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4
Q

Health Risks of Prolonged Sitting

A
  • live less
  • increased risk of CVD
  • increase BP
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5
Q

How much does regular exercise reduce the risk of type II Diabetes?

A

regular exercise reduces risk of type ii diabetes by 42%

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6
Q

Physical Activity and Cancer

A
  • cohort studies show regular exercise reduces risk of colon cancer by 30% and breast cancer by 20-40%
  • 25% of cancer incidences caused by obesity and a sedentary lifestyle
  • reduces negative effects of cancer treatment
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7
Q

Sedentary Behaviour and Health

A
  • increased risk of all cause mortality for those who sit more than 8 hours a day
  • risk increases with 3 hours a day of TV time
  • increases significantly with 4 hours a day
  • break up 20 mins of sitting with 2 mins of light activity
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8
Q

24 Hour Recall

A
  • recall food intake over past 24 hours
  • inexpensive and quick
  • large populations
  • recall bias
  • omission of foods not eaten frequently
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9
Q

Food Records

A
  • weighed food very accurate
  • expensive and time consuming
  • potential behaviour change
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10
Q

Diet History

A
  • detailed interview
  • time consuming
  • recall bias
  • not or large groups
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11
Q

Food Frequency Questionairre

A
  • used to rank individuals into categories
  • low participant burden
  • can focus on specific nutrients
  • not as accurate
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12
Q

Physical Activity Guidelines 18-64 yrs

A
  • active on most days
  • 150-300 mins or moderate intensity OR 75-100 mins of vigorous activity
  • resistance training 2 days/week
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13
Q

Physical Activity Guidelines 0-5 yrs

A
  • 180 mins/day
  • not restrained for more than 1 hour at a time
  • no more than 1 hour of screen time
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14
Q

Physical Activity Guidelines 5-17 yrs

A
  • 60 mins moderate-vigorous activity per day
  • muscle strenghtening 3 days a week
  • no more than two hours of screen time
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15
Q

Physical Activity Guidelines 65+ yrs

A
  • 30 mins of moderate activity / day

- do a range of activities

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16
Q

Carbohydrates

A
  • provides energy (during high-intensity exercise)
  • regulate fat and protein metabolism
  • exclusive energy source for nervous system
  • synthesised into muscle and liver glycogen
  • grains, fruit, veg, milk and sweets
  • monosaccharides: simplest form (glucose, fructose, galactose)
  • dissaccharides: two units (maltose, sucrose, lactose)
  • polysaccharides: long chains (starch, glycogen)
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17
Q

Polysaccharides

A

Glycogen

  • highly branched
  • not tightly packed

Starch

  • amylopectin: branched, tightly packed and digested rapidly
  • amylose: straight chain, not digested rapidly
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18
Q

Fibre

A
  • carbs that cannot be digested by body
  • helps with movement through digestive system
  • removes dangerous substances in large intestine via feces
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19
Q

Protein

A
  • diary, beans, nuts, meat
  • 16% of body weight
  • 43% of which is in skeletal muscle, 26% in body organs, and the rest in skin and blood
  • men need 64g er day
  • women need 46g
  • plant proteins can be low in some essential amino acids
  • equally distributed throughout day
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20
Q

Protein Digestion

A

Stomach

  • HCl denatures proteins
  • pepsinogen to pepsin

Small Intestine

  • hydrolysis rxn
  • peptidase enzymes from pancreas
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21
Q

Fats and Lipids

A
  • provide energy
  • transport energy, lipidphilic vitamins and cholesterol
  • store energy
  • membrane structure

fatty acids, triglycerides, phospholipids, sterols

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22
Q

Fatty Acids

A
  • long chain
  • mostly made of H and C
  • saturated = max no of single bonds
  • unsaturated = double bonds, kinked
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23
Q

Trans Fats

A
  • H on opp. sides of double bond
  • linear molecules
  • similar health effects as sat fats
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24
Q

Omega Number

A
  • position of double bond in a fatty acid (from methyl end)
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25
Q

Triglycerides

A
  • 3 fatty acids + glycerol

- primary way to store fat

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26
Q

Essential Fatty Acids

A
  • linoleic acid (omega 6)

- alpha linoleic acid (omega 3)

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27
Q

Phospholipids

A
  • hydrophilic and hydrophobic

- cell membrane

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28
Q

Sterols

A

food sources

  • cholesterol
  • plant sterols

roles
- body compounds made cholesterol (hormones)

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29
Q

Lipid Absorption

A
  • lipids absorbed directly into blood stream (glycerols and short-medium chains)
  • in lymphatic system, micelles diffuse into intestinal cells
  • triglycerides reassembled
  • packed with proteins to form chylomicrons
  • bypass liver at first
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30
Q

Lipoproteins

A
  • transport fats and cholesterol in the blood
  • classified by deinsity, VLDL, LDL, HDL
  • complex mix of lipis and protein molecules
  • DIAGRAM*
  • oxidation of LDL causes plaque buildup in arteries and leads to CVD
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31
Q

Alpha-amylase

A

salivary alpha-amylase digests carbs in mouth

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32
Q

Carb Digestion

A
  • mostly digested in small intestine
  • if not, move to large bowel
  • fermented to short-chain fatty acids
  • rapidly absorbed and used for energy
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33
Q

Two main classes of dietary lipids

A

dietary cholesterol

triacylglycerols

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34
Q

Four main proteins

A
  • collagen
  • haemoglobin
  • myosin
  • actin
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35
Q

Two essential fatty acids

A 
linoleic acid (LA)
alpha-linoleic acid (ALA)
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36
Q

Soluble fibre

A
  • soluble in water
  • fermented in colon
  • oats, rye, barley, fruits, veg, psyllium, legumes
  • reduces risk of LDL cholesterol
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37
Q

Insoluble fibre

A
  • absorbs water in colon
  • aids defecation
  • wheat bran, nuts, seeds, fruit and veggie skins
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38
Q

How much fluid from food?

A

25% from food

75% from beverages

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39
Q

Fat soluble vitamins

A
  • A, D, E and K

- stored in body tissue

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40
Q

Water soluble vitamins

A
  • B and C

- dispersed in body without being stored

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41
Q

Vitamin B (thiamin)

A

USES

  • energy metabolism
  • transmission of nerve impulses

DEFICIENCY/TOXICITY

  • beriberi
  • damage in NS, heart and muscles
  • common in alcoholics
  • common when energy intake is low
  • toxicity is rare

SOURCES
- pork, vegemite, whole grains

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42
Q

Vitamin B2 (Riboflavin)

A

USES

  • coenzyme in energy metabolism
  • flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD)

DEFICIENCY/TOXICITY

  • inflammation of membranes in mouth, skin, eyes and GI tract
  • toxicity is extremely rare

SOURCES
- milk, whole grains, dark green veg

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43
Q

Vitamin B3 (Niacin)

A

USES

  • coenzyme in energy metabolism
  • coenzyme forms are nicotinamide adenine dinucleotide (NAD) and NAD phosphate (NADP)
  • can be made from tryptophan (60mg = 1mg niacin)

DEFICIENCY/TOXICITY

  • pellagra
  • toxicity possible

SOURCES
- meat, poultry, whole grains, mushrooms, toms

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44
Q

Vitamin B12

A
  • similar to folate
  • can be stored in liver for 3-5 years
  • vegans at risk of deficiency
  • meat, poultry, fish, eggs, milk, cheese
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45
Q

Folate

A
  • functions with B12 in DNA synthesis
  • folate intake associated with neural tube defects
  • pregnant women most at risk of deficiency
  • deficiency = megoblastic anemia
  • green leafy veg, fruit, legumes
  • most bread and some cereals fortified with folate
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46
Q

Vitamin C

A

USES

  • collagen synthesis
  • synthesis of carnitine, hormones, neurotransmitters
  • iron absorption
  • immune function

DEFICIENCY/TOXICITY

  • scurvy
  • poor wound healing, bleeding gums, fatigue

SOURCES
- citrus, fruits, capsicum, berries, green leafy veg

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47
Q

Vitamin A

A

USES

  • retinol = supports reproduction, major transport and storage form of vit. A
  • retinal = vision, conversion of retinol to retinoic acid
  • retinoic acid = regulates cell differentiation, growth, and embryonic development

DEFICIENCY/TOXICITY

  • deficiency = night blindness
  • toxicity = birth defects

SOURCES

  • animal products contain retinyl esters which convert to retinol
  • plant foods contain carotenoids which convert to retinol
  • red, orange, yellow, dark green fruit and veg, liver, eggs
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48
Q

Vitamin D

A

USES

  • regulates blood calcium levels
  • enhances phosphorous and calcium absorption
  • bone mineralisation

DEFICIENCY/TOXICITY

  • rickets
  • osteomalacia
  • risk increases with lack of sun exposure

SOURCES
- milk, butter, egg yolks, beef and liver

  • Fair skinned need 6-8 mins of sun in summer morning/arvo. Need 7-40 mins of sun in winter midday
  • 30% deficient in summer and 40% in winter
  • 5-10% of vit D from diet
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49
Q

Vitamin E

A

USES

  • prevents oxidation of fats
  • reduces risk of CVD

DEFICIENCY/TOXICITY
- both rare

SOURCES
- margarine, vegetable oil, egg yolk

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50
Q

Vitamin K

A
  • synthesised by bacteria in the gut
  • anticoagulant drugs interfere with vit. K activity

USES

  • blood clotting
  • synthesis of bone protein

DEFICIENCY/TOXICITY
- deficiency rare

SOURCES
- green leafy veg, liver

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51
Q

Major Minerals

A
  • calcium
  • phosphorus
  • potassium
  • sulfur
  • sodium
  • chloride
  • magnesium
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52
Q

Trace Minerals

A
  • iron
  • manganese
  • copper
  • iodine
53
Q

Calcium

A
  • blood calcium levels tightly regulated by PTH, calcitonin and vitamin D

USES

  • bone & teeth minerals (99% of body’s calcium)
  • muscle contraction
  • blood clotting
  • enzyme activation

DEFICIENCY/TOXICITY

  • deficiency = osteoporosis
  • poor growth
  • toxicity = impaired absorption of other minerals, kidney stones

SOURCES
- diary, fish, almonds, green veg

54
Q

Sodium

A

USES

  • muscle contraction
  • fluid balance
  • regulate blood pressure
  • function of NS

DEFICIENCY/TOXICITY

  • deficiency rare
  • toxicity = increased risk of CVD, high BP

SOURCES
- salt, breads, meat, milk, processed foods

55
Q

Potassium

A
  • muscle contraction
  • fluid balance
  • blood pressure
  • function of NS
  • deficiency and toxicity rare
56
Q

Iron

A
  • haemoglobin (oxygen transport)
  • enzyme function
  • deficiency more common in women and athletes
  • deficiency causes fatigue, headache, poor resistance to cold
  • toxicity = damage to liver, GI symptoms, infection
57
Q

Zinc

A

USES

  • enzyme function
  • synthesis of neurotransmitters

DEFICIENCY/TOXICITY

  • deficiency = growth retardation, skin lesions, impaired immune function
  • toxicity = poor absorption of minerals

SOURCES
- meat, chicken, fish, liver, milk, whole grains

58
Q

Bread fortification (iodine and folic acid)

A

100g of bread contains

  • 120 micrograms of folic acid
  • 46 micrograms of iodine
59
Q

Folic acid fortification & neural tube defects

A

Folic acid fortification reduces neural tube defects by 14%

Pregnant women still need folic acid and iodine supplements

60
Q

Iodine fortification & iodine deficiency

A

iodine fortification expected to reduce iodine deficiency from 43% to <5%

Pregnant women still need folic acid and iodine supplements

61
Q

Cardiorespiratory Endurance

A

ability of circulatory and respiratory systems to provide working muscles with oxygen during sustained exercise

62
Q

Body Composition

A

amounts of fat mass and fat-free mass

63
Q

Flexibility

A

range of motion at a joint

64
Q

Muscular Strength

A

ability of a muscle to exert maximal force

65
Q

Muscular Endurance

A

muscle performing sustained actions without fatigue

66
Q

Skill-Related Components

A
  • power
  • coordination
  • balance
  • reaction time
  • agility
  • speed
67
Q

Principles of Training

A

Overload - load/stress system

Specificity - specific adaptions e.g. upper body exercise

Progression - specific adaptions for overload to allow recovery

Diminishing Returns - adapting differently at different stages of training

Reversibility - reduction in progress because of reduced training

68
Q

FITT system

A

Frequency

  • health benefit: most days of the week
  • fitness benefit: 3-5 days/week
  • performance benefit: 5+ days/week

Intensity

  • %VO2 max: 50-85% VO2 max training zone
  • HR max = 220 - age OR 207 - 0.7*age
  • HR reserve = HRmax - HRrest
  • RPE = scale of exertion from 6-20, RPE*10 ~ HR
  • MET (1) = energy expended at rest
  • Health benefit: 30-60% HRR (light-moderate)
  • Fitness benefit: 60-85% HRR

Time

  • repetitive actions of large muscle groups
  • enjoyment
  • availability
  • variety
  • specificity
  • injury

Type

  • health benefit: 30mins/day
  • fitness benefit: 20-60mins/day
  • performance benefit: 60+mins/day
69
Q

Cardiovascular response to exercise

A
  • increase heart rate
  • increase stroke volume
  • increase cardiac output (Q)
  • blood flow and pressure change
70
Q

Maximal O2 Uptake (VO2 Max)

A
  • upper limit of ability to increase O2 uptake
  • good indicator of endurance and aerobic fitness
  • can differ due to sex, body size, age and level of training
  • expressed relative to body weight in mL of O2 consumed per kg body weight per min (mL / kg / min)
71
Q

Benefits of Resistance Training

A
  • management of chronic disease
  • increase muscle strength and power
  • increase neuromuscular function
  • increase bone mass
  • increase resting metabolic rate
  • increase joint health
  • increase muscular endurance
  • aesthetic benefits
72
Q

Isotonic action

A

muscle actions resulting in movement of a body part

73
Q

Isometric action

A

muscle exerting force without movement

74
Q

Concentric action

A

muscle shortening

75
Q

Eccentric action

A

muscle lengthening

76
Q

Muscle adaption

A
  • ealry gains influenced by neural factors

- long term gains due to muscle fibre hypertrophy

77
Q

Frequency (program design)

A
  • 48 hrs b/w resistance sessions
  • split routines
  • minimum 2-3 days/week
78
Q

Endurance (program design)

A
  • 3+ sets
  • 15+ reps
  • 15RM (<70% 1RM)
  • fatigue at end of each set
  • rest <30 sec
79
Q

Hypertrophy (program design)

A
  • 3+ sets
  • 6-12 reps
  • 6-12RM (70-85% 1RM)
  • fatigue at end of each set
  • 30-90sec rest
  • 3+ exercises for each muscle group
80
Q

Strength

A
  • 2-4 sets
  • 4-6 reps
  • 2-6RM (>85% 1RM)
  • not to complete fatigue at end of each set
  • 2-5 mins rest
81
Q

Power

A
  • 3-5 sets
  • 1-5 reps
  • max power occurs at 30-50% 1RM
  • not to complete fatigue at end of each set
  • 2-5 mins rest between sets
82
Q

Flexibility FIIT

A

Frequency: 2-5/week
Intensity: point of minor discomfort
Type: major muscle groups, static of PNF
Time: 10-30 sec per stretch, 10-30 mins per session

83
Q

kJ in Carb, Fat & Protein

A

CARB: 17 kJ per gram

PROTEIN: 17 kJ per gram

FAT: 37 kJ per gram

84
Q

Levels of Evidence

A

LEVEL 1: systematic review of RCT

LEVEL 2: RCT

LEVEL 3-I: pseudo-randomised controlled trial

LEVEL 3-II: non-randomised trial, cohort study, case study, interrupted time with control group

LEVEL 3-III: historical controls study,

LEVEL 4: case study with pre/post test outcomes

85
Q

What proportion of Aussie adults are overweight or obese?

A

2/3

86
Q

BMI formula

A

(weight in kg) / (height in m2)

87
Q

BMI classifications

A

underweight: <18.5
healthy: 18.5-25
overweight: 25-30
obesity I: 30-35
obesity II: 35-40
obesity III: >40

88
Q

How much does aerobic exercise reduce blood pressure in patients with hypertension?

A

5%

89
Q

Metabolic Syndrome

A

Cluster of factors associated with increased risk for coronary heart disease and diabetes

  • abdominal obesity
  • dyslipidemia (low HDL)
  • elevated levels of triglycerides
  • increased blood pressure
  • increased fasting blood glucose
  • insulin resistance
90
Q

Level of evidence for “consumption of each additional daily serve of veg is associated with a reduced risk of coronary heart disease”

A

Graded as B

91
Q

How much did lifestyle intervention reduce risk of diabetes (Knowleret al., 2002)

A

58%

92
Q

Salt to sodium conversion

A

100mg salt = 40 mg sodium

93
Q

Basal metabolic rate

A

energy expenditure for normal physiological functions

94
Q

How much PA needed to prevent weight regain?

A

> 250mins a week

~1 hour a day

95
Q

How much did lifestyle intervention reduce risk of diabetes (What’s The Best Diet? Dr Mike Evans)

A

58%

96
Q

Components of energy expenditure

A

50-65% basal metabolism
10% thermic effect
30-50% physical activity

97
Q

Drugs for Obesity

A

phentamine: enhances release of noradrenaline, stimulates energy expenditure
orlistat: inhibits pancreatic lipase, blocks fat digestion

98
Q

Physical activity to prevent weight gain

A

moderate-vigorous activity 150-250 mins/week

99
Q

PA to lose weight

A
  • dose-response relationship
  • > 150min/week for modest weight loss
  • 225-420 min/week for significant weight loss
100
Q

What proportion of NWCR members eat breakfast every day

A

78%

101
Q

What proportion of NWCR members weigh themselves at least once a week

A

75%

102
Q

What proportion of NWCR members exercise ~1 hour a day

A

90%

103
Q

Energy during high-intensity exercise

A

from carbohydrate

104
Q

Fluid

A
  • dehydration impairs temp regulation, perceived exertion, concentration and decision making
  • decrease in performance when dehydration is 2-3% body weight
105
Q

Most important vitamins for athletes

A

Vitamin D, calcium and iron

50% female athletes low in iron

106
Q

Creatine

A
  • improves performance in high intensity exercise
  • enhances glycogen storage
  • effects muscle protein synthesis
  • causes acute weight gain
  • can cause GI discomfort
107
Q

Caffeine

A
  • reduces fatigue
  • optimal output for longer
  • promotes Ca2+ release from SA reticulum
  • effects CNS
  • 3mg/kg body weight
108
Q

Sodium Bicarbonate

A
  • improve performance in high intensity exercise lasting 1-7mins
  • increases extracellular buffering capacity
  • GI side effects can impair performance
109
Q

Beta-alanine

A
  • improves performance in high intensity exercise lasting 1-4mins
  • increases intercellular buffer (muscle carosine)
110
Q

Nitrate

A
  • improves exercise tolerance
  • improved endurance performance
  • decreases O2 cost of exercise
111
Q

Group A supplements

A

supported for use in certain situations in sport using evidence-based protocols
e.g. sports foods, medical supplements, performance supplements

112
Q

Recovery after training

A

REFUEL

  • high carb
  • carb rich snack immediately after

REHYDRATE
- consume 125-150% fluid loss within 4-6hours

REPAIR
- 15-25g protein immediately after

113
Q

Carb mouthrinses

A
  • enhance endurance performance lasting ~60mins
  • not digested
  • carb detected by receptors in mouth
    activated signal which effects motor output
114
Q

Beetroot juice

A
  • contains nitrate which reduces O2 cost of exercise

- 500mL beet juice 2-3 hours before exercise for benefit

115
Q

Which of the following foods provides a good source of all essential amino acids?
Bread, milk, chickpeas, rice

A

Chickpeas

116
Q

What is the name of the ongoing longitudinal study that began in 1948 in the USA and led to the identification of risk factors and other related medical and psychosocial issues associated with CVD?

A

The Framingham Heart Study

117
Q

What is the name of the main body responsible for developing the Australian Dietary Guidelines?

A

National Health and Medical Research Council

118
Q

Approximately what proportion of Australian adults consume sufficient serves of fruit?

A

50%

119
Q

Dietary modelling identified which food item as the most suitable vehicle to fortify with dietary iodine in Australia?

A

Bread

120
Q

Approximately what proportion of Australians over the age of 15 undertake sufficient physical activity for health benefits?

A

40%

121
Q

The most recent version of the Australian Dietary Guidelines was released in 2013. In which year was the previous Dietary Guidelines for Adults released?

A

2009

122
Q

Waist circumference measures above _____ are related to increased disease risk for men.

A

94cm

123
Q

Which nutrient provides most of the energy during low intensity exercise?

A

fats

124
Q

Approximately what proportion of Australian adults consume the recommended number of serves of vegetables?

A

<10%

125
Q

Which of the following foods does NOT provide a high quality source of protein?

a) chickpeas
b) eggs
c) milk
d) beef

A

C) milk

126
Q

What type of fatty acid is found in high amounts in olive oil?

A

monosaturated

127
Q

Which group of individuals may underreport their dietary intake in comparison to their energy requirements?

A

overweight individuals

128
Q

Which of the following CANNOT be found in plants?

a) Cholesterol
b) Triglycerides
c) Essential fatty acids
d) omega-3 fatty acids

A

A) cholesterol

NUTR1023 (1 decks)

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