benefits of physical activity and healthy eating Flashcards
Risk factors for diseases
-biological
environment
behavioral
linking risk factors to disease by
- temporal relationship (when you were exposed)
- dose-response: how much you were exposed
- replication of findings
what is a macronutrient and why are the classified this way?
-you need a lot of them
~carbohydrates
~proteins
~fats
~water
what are micronutrients and why are they classified this way?
-do not need as many
~vitamins
~minerals
~trace elements
What vitamins are important for bone health
vitamin A
vitamin D
vitamin K
vitamin C
What vitamins are important for energy metabolism
thiamin
riboflavin
niacin
pantothenic acid
biotin
vitamin B12
vitamin B-6
What vitamins are important for blood clotting
vitamin K
What vitamins are important for amino acid metabolism
vitamin B-6
folate
vitamin B-12
vitamin C
choline
What vitamins are important for antioxidant defense
vitamin E
vitamin C (likely)
certain carotenoids
what vitamins are important for immune function
vitamin A
vitamin C
vitamin D
vitamin E
what vitamins are important for RBC formation
vitamin B-6
vitamin B-12
folate
riboflavin
what vitamins are important for growth and devleopment
vitamin A
vitamin D
choline
What are the non-nutrient substances
- fiber: complex polysaccharides synthesized by plants
-soluble and insoluble - phytochemical (flavonoids): onions, teas, leafy greens, berries, cherries, red wine, legumes, nuts, tofu, carrots, tomatoes
- antioxidants: protect against radical-mediated damage
- additives: reduction of food borne illness, prevent food spoilage, fortified foods
What acute and chronic conditions is inflammation linked to
hypertension
heart disease
stroke
some cancers
respiratory conditions
type 2 dibetes
metabolic syndrome
How can you measure intensity of PA
-METs
-rate of perceived exertion scale
-VO2 consumes
-heart rate/pulse
-light moderate vigorous
How does exercise influence inflammation on muscle tissue
decrease pro-inflammatory cytokines
increase anti-inflammatory cytokines
-which overall reduces systemic inflammation
How does exercise influence inflammation on adipose tissue
increase angiogenesis
decrease vasoconstriction
increase blood supply
decrease hypoxia
-these reduce macrophage infiltration and M1/M2 macrophage ratio
~overal reduces systemic inflammation
How does exercise influence inflammation on endothelial cells
decreased adhesion molecules
increased cell regeneration
-these reduce macrophage infiltration and M1.M2 macrophage ration
-these also reduce vascular wall inflammation
~overall reduces systemic inflammation
How does exercise influence inflammation on immune cells
decrease toll-like receptors
decreases inflammation monocytes
increases regulatory T-cells
~overall reduces systemic inflammation