Brainscape's Knowledge GenomeTM

Browse over 1 million classes created by top students, professors, publishers, and experts.


See full index

Intro kinesiology > Chapter 11 - The Nutritional Connection > Flashcards

Chapter 11 - The Nutritional Connection Flashcards

1
Q

true or false: one should assume that a healthy diet needs to be fat free, low sugar and high fibre all the time

A

FALSE: don’t assume that a healthy diet needs to be fat free, low sugar and high fibre all the time

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
2
Q

what 3 things should be considered when making food choices?

A
  • variety
  • balance
  • moderation
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
3
Q

what are the 2 roles of the digestive system?

A

1) to produce energy from food ingested

2) to transfer energy rich nutrients, water and electrolytes into your body’s internal environment

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
4
Q

the __________ forms a continuous route from mouth to anus

A

digestive tract

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
5
Q

the contents of the digestive tract are actually part of the external environment until absorbed through the _________

A

intestinal wall

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
6
Q

what is the order of the digestive tract? (list 8)

A
  • mouth
  • pharynx
  • esophagus
  • stomach
  • small intestine
  • large intestine (colon)
  • rectum
  • anus
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
7
Q

what are the 4 glandular organs in the digestive system?

A
  • salivary glands
  • liver
  • gall bladder
  • pancreas
How well did you know this?
1
Not at all
2
3
4
5
Perfectly
8
Q

what does the digestive system aim to do?

A

absorb maximally

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
9
Q

waste material excreted via the gastrointestinal tract is called ________

A

feces

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
10
Q

feces consists mainly of _______ and ______ (including fibre)

A

bacteria and undigested material

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
11
Q

nutrition

A

the science of food and how the body uses it in health and disease

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
12
Q

list 6 essential nutrients

A

1) proteins
2) fats
3) carbohydrates
4) vitamins
5) minerals
6) water

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
13
Q

in the context of nutrition, what does essential refer to?

A

nutrients that the body is unable to manufacture without

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
14
Q

what are 2 reasons essential nutrients are needed?

A

1) necessary for energy

2) needed for the building and maintenance of tissues

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
15
Q

what are essential nutrients relied upon for?

A

the regulation of body functions

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
16
Q

what are the 3 nutrients that provide the body with energy?

A

1) proteins
2) fats
3) carbohydrates

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
17
Q

energy is expressed in ______

A

kilocalories

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
18
Q

1 kilocalorie = ____ calories

A

1000

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
19
Q

what is the difference between calories and Calories

A

when there is a capital “C” it refers to kilocalorie

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
20
Q

_________ = heat required to raise the temperature of 1kg of water 1 degree celcius

A

1 kilocalorie

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
21
Q

an average person requires approximately ______ kilocalories per day

A

2000

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
22
Q

what is the calorie density of fats?

A

9 Cal/g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
23
Q

what is the calorie density of alcohol?

A

7 Cal/g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
24
Q

what is the calorie density of carbohydrates?

A

4 Cal/g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
25
Q

what is the calorie density of proteins?

A

4 Cal/g

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
26
Q

_______ are found in every living cell

A

proteins

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
27
Q

proteins act as structural components for what 6 places?

A

1) muscles
2) bones
3) blood
4) enzymes
5) some hormones
6) cell membranes

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
28
Q

proteins are composed of chains of ________

A

amino acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
29
Q

there are ____ commonly recognized amino acids

A

20

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
30
Q

list the 9 essential (cannot be synthesized) amino acids

A

1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) Threonine
8) Tryptophan
9) Valine

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
31
Q

how are individual sources of protein considered complete?

A

if they supply all nine essential amino acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
32
Q

complete protein sources include what?

A

animal products such as meat, cheese, fish, eggs, poultry and milk

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
33
Q

incomplete protein sources include

A

plant sources such as grains, beans, peas and nuts

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
34
Q

true or false: plant-based incomplete protein sources are still good sources of amino acids

A

true

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
35
Q

how can someone turn an incomplete protein source into a complete?

A

by combining it with other incomplete protein sources to get all 9 essential amino acids

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
36
Q

protein should comprise of __ - __% of total caloric intake

A

10-15%

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
37
Q

what is excess protein stored as?

A

fat

How well did you know this?
1
Not at all
2
3
4
5
Perfectly
38
Q

inadequate protein consumption can lead to what?

A

muscle wasting

39
Q

fats are also known as _____

A

lipids

40
Q

fat should be about __ - __% of total calories

A

20-35%

41
Q

_____ is a concentrated source of energy

A

fat

42
Q

what are 5 things fat serves to do?

A

1) provide a source of energy
2) insulate the body
3) cushion organs
4) aid the absorption of fat-soluble vitamins
5) add flavour and texture to foods

43
Q

________ fats are solid at room temperature

A

saturated fats

44
Q

what kind of fat is found predominantly in animal products?

A

saturated fats

45
Q

saturated fats has been linked to ________ disease and should not exceed __% of total fat intake

A

linked to cardiovascular disease and should not exceed 7% of total fat intake

46
Q

__________ and ________ fats usually come from plant sources

A

monounsaturated and polyunsaturated

47
Q

_________ fat is liquid at room temperature (oil)

A

unsaturated fats

48
Q

what kind of fat is more desirable?

A

unsaturated

49
Q

unsaturated fats appear to be lower in ___________ than saturated fats

A

blood cholesterol

50
Q

unsaturated fats are shown to reduce the risk of ______ disease

A

heart disease

51
Q

processed plant oils can be high in _______ fats

A

saturated fats

52
Q

tropical oils( such as palm oil and coconut oil) used in processed foods are high in ________ fats

A

saturated fats

53
Q

hydrogenated fats and oils are created from ________ fats and are used to prevent spoiling and to add texture

A

unsaturated fats

54
Q

true or false: elevated intake of saturated fats may increase blood cholesterol levels

A

true

55
Q

_______ produces trans fatty acids that may increase blood cholesterol

A

hydrogenation

56
Q

increased blood cholesterol and trigylceride levels have been implicated with the development of _______ disease

A

heart disease

57
Q

what is the primary source of energy?

A

carbohydrates

58
Q

carbohydrates should be __ - __% of daily calories

A

55-60%

59
Q

what are the 3 groups of carbohydrates? what are they based on?

A

the 3 groups of carbohydrates are: monosaccharides, disaccharides and polysaccharides and are based on the number of saccharides

60
Q

_________ and _________ are considered sugars

A

monosaccharides and disaccharides

61
Q

_________ are considered starches

A

polysaccharides

62
Q

Liver and muscles use glucose for carbohydrate storage in the form of _____

A

glycogen

63
Q

carbohydrates consumed in excess of storage capacity as glycogen are stored as ______

A

fat

64
Q

what do vitamins serve as?

A

coenzymes in chemical reactions

65
Q

why are vitamins ‘organic?’

A

because they contain carbon atoms

66
Q

true or false: vitamins are required in large amounts

A

FALSE: vitamins are required in small amounts

67
Q

vitamins are necessary for what 3 things?

A

1) growth
2) reproduction
3) health maintenance

68
Q

what are the 2 classifications of vitamins? what are they based on?

A

1) water-soluble vitamins
2) fat-soluble vitamins
- based on their ability to dissolve in either water or fat tissue

69
Q

what classification of vitamins are not stored and excess amounts are eliminated in the urine?

A

Water-soluble vitamins

70
Q

__________ vitamins include vitamin C and B- complex vitamins

A

water-soluble vitamins

71
Q

fat-soluble vitamins include vitamins, __.__.__ and __

A

A, D, E and K

72
Q

when taken in excess, fat-soluble vitamins are stored in ______

A

fat tissue

73
Q

what can over consumption of fat soluble vitamins result in?

A

toxicity (especially in vitamins A and D)

74
Q

why are minerals considered ‘inorganic?’

A

because they do not contain carbon atoms

75
Q

what 4 things are minerals necessary for?

A

1) structural elements (teeth, hormones and muscles)
2) regulation of body functions (muscle contractions, blood clotting, heart function)
3) aid in the growth and maintenance of body tissues
4) catalytic action in energy release

76
Q

list 6 reasons why water is important

A

1) nutrient transport
2) waste transport
3) digestion and absorption
4) regulation of body temperature
5) lubrication
6) chemical reactions

77
Q

what are 4 ways body water is lost?

A

1) urine
2) feces
3) sweat
4) evaporation in lungs

78
Q

excessive water loss happens for what 4 reasons?

A

1) illness
2) exercise
3) hot environment
4) consumption of coffee, tea, alcohol

79
Q

we need to consume approx. __mL of water for every calorie burned

A

1mL of water

80
Q

______ and ______ can be signs of dehydration

A

weakness and fatigue

81
Q

fibre includes what?

A

plant substances that cannot be digested by the body

82
Q

what does fibre add to feces? why?

A

bulk to facilitate elimination

83
Q

what can a large intake of fibre lead to?

A

intestinal gas

84
Q

what are 4 rich sources of fibre?

A

1) fruit
2) legumes
3) oats
4) barley

85
Q

what are 4 other sources of fibre?

A

1) wheat
2) grains
3) vegetables
4) whole grain foods

86
Q

true or false: We should enjoy a variety of foods

A

true

87
Q

what 5 products should be emphasized?

A

cereals, breads, other grain products, vegetables and fruits

88
Q

true or false: we should eat tons of salt, alcohol and caffeine

A

FALSE: limit salt, alcohol and caffeine

89
Q

what are the 5 food groups?

A

1) vegetables and fruits
2) grain products
3) milk products
4) meat and alternatives
5) other foods (such as junk food)

90
Q

what is the rainbow design of the food guide?

A

a visual representation of the relative amounts of each food group recommended

91
Q

what does the amount of food needed each day from the food groups vary according to? (list 6)

A

1) age
2) body size
3) gender
4) activity level
5) if you are pregnant
6) if you are breast feeding

92
Q

true or false: every once in a while it is okay to eat fast food

A

true

93
Q

true or false: even if we are eating the right foods, it is recommended to take vitamin and mineral supplements

A

FALSE: if you’re eating the right foods, than you should be getting all vitamins and minerals in that

94
Q

how do nutritional needs change as we grow older?

A
  • metabolic rate goes down

- calorie intake goes down as activity level goes down

Intro kinesiology (19 decks)

Brainscape helps you reach your goals faster, through stronger study habits.
© 2024 Bold Learning Solutions. Terms and Conditions