1. Food & Health Flashcards
1
Q
Physical Activity and Knee Arthritis
A
physical activity reduced pain & disability caused by knee arthritis by 47%
2
Q
Physical Activity and Diabetes
A
physical activity reduced progression of diabetes by 58%
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
4
Q
Health Risks of Prolonged Sitting
A
- live less
- increased risk of CVD
- increase BP
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%
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
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
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
9
Q
Food Records
A
- weighed food very accurate
- expensive and time consuming
- potential behaviour change
10
Q
Diet History
A
- detailed interview
- time consuming
- recall bias
- not or large groups
11
Q
Food Frequency Questionairre
A
- used to rank individuals into categories
- low participant burden
- can focus on specific nutrients
- not as accurate
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
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
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
15
Q
Physical Activity Guidelines 65+ yrs
A
- 30 mins of moderate activity / day
- do a range of activities
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)
17
Q
Polysaccharides
A
Glycogen
- highly branched
- not tightly packed
Starch
- amylopectin: branched, tightly packed and digested rapidly
- amylose: straight chain, not digested rapidly
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
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
20
Q
Protein Digestion
A
Stomach
- HCl denatures proteins
- pepsinogen to pepsin
Small Intestine
- hydrolysis rxn
- peptidase enzymes from pancreas
21
Q
Fats and Lipids
A
- provide energy
- transport energy, lipidphilic vitamins and cholesterol
- store energy
- membrane structure
fatty acids, triglycerides, phospholipids, sterols
22
Q
Fatty Acids
A
- long chain
- mostly made of H and C
- saturated = max no of single bonds
- unsaturated = double bonds, kinked
23
Q
Trans Fats
A
- H on opp. sides of double bond
- linear molecules
- similar health effects as sat fats
24
Q
Omega Number
A
- position of double bond in a fatty acid (from methyl end)
25
Triglycerides
- 3 fatty acids + glycerol
| - primary way to store fat
26
Essential Fatty Acids
- linoleic acid (omega 6)
| - alpha linoleic acid (omega 3)
27
Phospholipids
- hydrophilic and hydrophobic
| - cell membrane
28
Sterols
food sources
- cholesterol
- plant sterols
roles
- body compounds made cholesterol (hormones)
29
Lipid Absorption
- 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
30
Lipoproteins
- 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
31
Alpha-amylase
salivary alpha-amylase digests carbs in mouth
32
Carb Digestion
- mostly digested in small intestine
- if not, move to large bowel
- fermented to short-chain fatty acids
- rapidly absorbed and used for energy
33
Two main classes of dietary lipids
dietary cholesterol
| triacylglycerols
34
Four main proteins
- collagen
- haemoglobin
- myosin
- actin
35
Two essential fatty acids
```
linoleic acid (LA)
alpha-linoleic acid (ALA)
```
36
Soluble fibre
- soluble in water
- fermented in colon
- oats, rye, barley, fruits, veg, psyllium, legumes
- reduces risk of LDL cholesterol
37
Insoluble fibre
- absorbs water in colon
- aids defecation
- wheat bran, nuts, seeds, fruit and veggie skins
38
How much fluid from food?
25% from food
| 75% from beverages
39
Fat soluble vitamins
- A, D, E and K
| - stored in body tissue
40
Water soluble vitamins
- B and C
| - dispersed in body without being stored
41
Vitamin B (thiamin)
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
42
Vitamin B2 (Riboflavin)
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
43
Vitamin B3 (Niacin)
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
44
Vitamin B12
- similar to folate
- can be stored in liver for 3-5 years
- vegans at risk of deficiency
- meat, poultry, fish, eggs, milk, cheese
45
Folate
- 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
46
Vitamin C
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
47
Vitamin 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
48
Vitamin D
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
49
Vitamin E
USES
- prevents oxidation of fats
- reduces risk of CVD
DEFICIENCY/TOXICITY
- both rare
SOURCES
- margarine, vegetable oil, egg yolk
50
Vitamin K
- 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
51
Major Minerals
- calcium
- phosphorus
- potassium
- sulfur
- sodium
- chloride
- magnesium
52
Trace Minerals
- iron
- manganese
- copper
- iodine
53
Calcium
- 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
Sodium
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
Potassium
- muscle contraction
- fluid balance
- blood pressure
- function of NS
- deficiency and toxicity rare
56
Iron
- 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
Zinc
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
Bread fortification (iodine and folic acid)
100g of bread contains
- 120 micrograms of folic acid
- 46 micrograms of iodine
59
Folic acid fortification & neural tube defects
Folic acid fortification reduces neural tube defects by 14%
Pregnant women still need folic acid and iodine supplements
60
Iodine fortification & iodine deficiency
iodine fortification expected to reduce iodine deficiency from 43% to <5%
Pregnant women still need folic acid and iodine supplements
61
Cardiorespiratory Endurance
ability of circulatory and respiratory systems to provide working muscles with oxygen during sustained exercise
62
Body Composition
amounts of fat mass and fat-free mass
63
Flexibility
range of motion at a joint
64
Muscular Strength
ability of a muscle to exert maximal force
65
Muscular Endurance
muscle performing sustained actions without fatigue
66
Skill-Related Components
- power
- coordination
- balance
- reaction time
- agility
- speed
67
Principles of Training
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
FITT system
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
Cardiovascular response to exercise
- increase heart rate
- increase stroke volume
- increase cardiac output (Q)
- blood flow and pressure change
70
Maximal O2 Uptake (VO2 Max)
- 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
Benefits of Resistance Training
- 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
Isotonic action
muscle actions resulting in movement of a body part
73
Isometric action
muscle exerting force without movement
74
Concentric action
muscle shortening
75
Eccentric action
muscle lengthening
76
Muscle adaption
- ealry gains influenced by neural factors
| - long term gains due to muscle fibre hypertrophy
77
Frequency (program design)
- 48 hrs b/w resistance sessions
- split routines
- minimum 2-3 days/week
78
Endurance (program design)
- 3+ sets
- 15+ reps
- 15RM (<70% 1RM)
- fatigue at end of each set
- rest <30 sec
79
Hypertrophy (program design)
- 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
Strength
- 2-4 sets
- 4-6 reps
- 2-6RM (>85% 1RM)
- not to complete fatigue at end of each set
- 2-5 mins rest
81
Power
- 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
Flexibility FIIT
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
kJ in Carb, Fat & Protein
CARB: 17 kJ per gram
PROTEIN: 17 kJ per gram
FAT: 37 kJ per gram
84
Levels of Evidence
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
What proportion of Aussie adults are overweight or obese?
2/3
86
BMI formula
(weight in kg) / (height in m2)
87
BMI classifications
underweight: <18.5
healthy: 18.5-25
overweight: 25-30
obesity I: 30-35
obesity II: 35-40
obesity III: >40
88
How much does aerobic exercise reduce blood pressure in patients with hypertension?
5%
89
Metabolic Syndrome
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
Level of evidence for "consumption of each additional daily serve of veg is associated with a reduced risk of coronary heart disease"
Graded as B
91
How much did lifestyle intervention reduce risk of diabetes (Knowleret al., 2002)
58%
92
Salt to sodium conversion
100mg salt = 40 mg sodium
93
Basal metabolic rate
energy expenditure for normal physiological functions
94
How much PA needed to prevent weight regain?
>250mins a week
| ~1 hour a day
95
How much did lifestyle intervention reduce risk of diabetes (What's The Best Diet? Dr Mike Evans)
58%
96
Components of energy expenditure
50-65% basal metabolism
10% thermic effect
30-50% physical activity
97
Drugs for Obesity
phentamine: enhances release of noradrenaline, stimulates energy expenditure
orlistat: inhibits pancreatic lipase, blocks fat digestion
98
Physical activity to prevent weight gain
moderate-vigorous activity 150-250 mins/week
99
PA to lose weight
- dose-response relationship
- >150min/week for modest weight loss
- 225-420 min/week for significant weight loss
100
What proportion of NWCR members eat breakfast every day
78%
101
What proportion of NWCR members weigh themselves at least once a week
75%
102
What proportion of NWCR members exercise ~1 hour a day
90%
103
Energy during high-intensity exercise
from carbohydrate
104
Fluid
- dehydration impairs temp regulation, perceived exertion, concentration and decision making
- decrease in performance when dehydration is 2-3% body weight
105
Most important vitamins for athletes
Vitamin D, calcium and iron
50% female athletes low in iron
106
Creatine
- improves performance in high intensity exercise
- enhances glycogen storage
- effects muscle protein synthesis
- causes acute weight gain
- can cause GI discomfort
107
Caffeine
- reduces fatigue
- optimal output for longer
- promotes Ca2+ release from SA reticulum
- effects CNS
- 3mg/kg body weight
108
Sodium Bicarbonate
- improve performance in high intensity exercise lasting 1-7mins
- increases extracellular buffering capacity
- GI side effects can impair performance
109
Beta-alanine
- improves performance in high intensity exercise lasting 1-4mins
- increases intercellular buffer (muscle carosine)
110
Nitrate
- improves exercise tolerance
- improved endurance performance
- decreases O2 cost of exercise
111
Group A supplements
supported for use in certain situations in sport using evidence-based protocols
e.g. sports foods, medical supplements, performance supplements
112
Recovery after training
REFUEL
- high carb
- carb rich snack immediately after
REHYDRATE
- consume 125-150% fluid loss within 4-6hours
REPAIR
- 15-25g protein immediately after
113
Carb mouthrinses
- enhance endurance performance lasting ~60mins
- not digested
- carb detected by receptors in mouth
activated signal which effects motor output
114
Beetroot juice
- contains nitrate which reduces O2 cost of exercise
| - 500mL beet juice 2-3 hours before exercise for benefit
115
Which of the following foods provides a good source of all essential amino acids?
Bread, milk, chickpeas, rice
Chickpeas
116
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?
The Framingham Heart Study
117
What is the name of the main body responsible for developing the Australian Dietary Guidelines?
National Health and Medical Research Council
118
Approximately what proportion of Australian adults consume sufficient serves of fruit?
50%
119
Dietary modelling identified which food item as the most suitable vehicle to fortify with dietary iodine in Australia?
Bread
120
Approximately what proportion of Australians over the age of 15 undertake sufficient physical activity for health benefits?
40%
121
The most recent version of the Australian Dietary Guidelines was released in 2013. In which year was the previous Dietary Guidelines for Adults released?
2009
122
Waist circumference measures above _____ are related to increased disease risk for men.
94cm
123
Which nutrient provides most of the energy during low intensity exercise?
fats
124
Approximately what proportion of Australian adults consume the recommended number of serves of vegetables?
<10%
125
Which of the following foods does NOT provide a high quality source of protein?
a) chickpeas
b) eggs
c) milk
d) beef
C) milk
126
What type of fatty acid is found in high amounts in olive oil?
monosaturated
127
Which group of individuals may underreport their dietary intake in comparison to their energy requirements?
overweight individuals
128
Which of the following CANNOT be found in plants?
a) Cholesterol
b) Triglycerides
c) Essential fatty acids
d) omega-3 fatty acids
A) cholesterol
