EPHE Final Flashcards

1
Q

Leptin

A

Appetite hormone made by adipose tissue and stomach that suppresses appetite

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2
Q

Hunger

A

Response to a physiological need that is sensed by the hypothalamus

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3
Q

Appetite

A

Response to psychological need (emotional connection, smell)

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4
Q

Satiation

A

“Stop signals” that build throughout a meal.

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5
Q

Satiety

A

Perception of fullness that lingers after eating

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6
Q

Risk factor

A

Factors known to be related (or correlated with) diseases but not proven to be causal

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7
Q

Atherosclerosis

A

a disease of the arteries characterized by plaque build up. It is a complex inflammatory response

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8
Q

Myocardial infarction

A

from the heart muscle not getting enough of the blood (nutrients) it needs to contract

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9
Q

Stroke

A

when the blood vessels carrying oxygen and nutrients to the brain are blocked (occluded) or ruptured

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10
Q

Thrombus

A

the stationary clot (stays at the plaque)

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11
Q

Thrombosis

A

when the stationary clot is large enough to occlude the arterial blood flow

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12
Q

Plaque

A

mounds of lipids and arterial muscle cells at site of injury

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13
Q

Embolus

A

a clot that has broken free from the plaque

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14
Q

Embolism

A

clot that has wedged into a smaller artery and occludes blood flow

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15
Q

Phytochemical

A

Biologically active compounds, that when consumed, are believed to confer resistance to disease

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16
Q

Functional food

A

Foods with physiological benefits or with the ability to reduce chronic disease risks beyond basic nutrients. Eg: omega 3 eggs

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17
Q

Nutraceutical:

A

product isolated or purified from foods that is generally sold in medicinal forms not associated with foods.
It has demonstrated a physiological benefit or believed to provide protection against chronic disease.

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18
Q

Optimal Energy availability

A

30-45kcal/FFM
all the calories left over after accounting for exercise

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19
Q

low energy availability

A

<30 kcal/kg FFM → what is left after accounting for exercise
When EA is below this current threshold

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20
Q

Stunting

A

low height for age
Irreversible effects
Lowers their mental capacity and physical growth

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21
Q

Wasting

A

low weight for age
Acute malnutrition, reversible

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22
Q

Food security

A

Reliable access to enough nutritious food at all times to sustain a healthy active life.

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23
Q

Food insecurity

A

The condition of limited or uncertain access to food of sufficient quality or quantity to sustain an active healthy life.

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24
Q

Food poverty

A

Hunger occurring when enough food exists in an area but some of the people cannot obtain it because they lack money, are being deprived for political reasons, live in a country at war, or suffer other problems such as lack of transportation.

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25
Components that make up energy expenditure?
Basal metabolic rate Thermic effect of food Physical activity
26
Factors that impact BMR
27
How to estimate EER:
Use formulas
28
What triggers hunger?
Contracting empty stomach, empty small intestine, the stomach hormone ghrelin, chemical and nervous signals in the brain
29
Factors that impact hunger
Appetite can override hunger
30
How does the brain and the digestive tract work together to monitor hunger
Hypothalamus reads nutrient levels in the blood Communication between stomach, small intestine, and hypothalamus is through the nervous system and hromones
31
Social drinker
people who only drink in social occasions
32
Binge Drinker
people who drink more than 4 drinks in a short period of time
33
Moderate drinker
people who do not drink excessively, do not behave inappropriately because of alcohol, and where their health is not harmed by alcohol over time.
34
Low risk drinking guidelines
1-2 standard drinks per week
35
Standard drink
341 ml (12 oz) bottle of 5% beer about 130 calories 43 ml (1.5 oz) shot of 40% hard liquor about 105 calories + mixer 142 ml (5 oz) glass of 12% wine about 125 calories
36
Risks of alcohol use
Fattening, sickness, nutrient deficiencies, gout, dehydration
37
What alcohol is in alcoholic beverages
ethanol
38
Proof meaning
1/2 of proof is the percentage 24 proof = 12%
39
Calories contributed by alcohol
7 cal/g)
40
How to increase phytochemical?
Eat more fruits and vegetables Use herbs and spices Replace some meat
41
Flavonoids
Catechins: Isoflavones: Quercetin: Resveratrol:
42
What is food illness caused by?
infection or intoxication.
43
What we need to prevent in food
Microbial growth Oxidative changes Enzymatic destruction of food molecules
44
Measures of preservation
Modified Atmospheric Packaging (MAP): Freezing: Extruding: Canning: Drying: Preservation with additives:
45
Food safety measures
Irradiation Genetic modification:​​
46
When is iron status and intake important to consider?
menstrattion Pregnancy Baby Older adults
47
Signs of iron deficiency in children
behavioral and physical symptoms apathy or behaviour problems such as hyperactivity, irritability, aggression, sadness, withdrawal, and poor concentration
48
Signs of iron deficiency in adults
49
Which minerals are electrolytes?
Sodium, Potassium, Magnesium, Calcium, Chloride, Phosphate (made from Phosphorus) and Bicarbonate.
50
Factors that increase fluid needs
51
Average sweat rate
1L/hour
52
Waste product of aerobic and anaerobic lactic metabolism
lactate
53
Fuel type used for anaerobic alactic
Phosphorus in ATP and Phosphocreatine
54
Fuel type used for Anaerobic Lactic
Glycogen and glucose
55
Fuel type used for Aerobic
Fats, glycogen and glucose
56
When would glycogen be depeleted during physical exercise and resting?
At about 2 hours of vigorous (75% of VO2 max) glycogen stores would be depleted. 4-6 hours of glycogen for a rested state.
57
Caffeine and sport
Caffeine is a stimulant that possesses well-established benefits for athletic performance across endurance-based situations, and short-term, supramaximal (all out efforts), and/or repeated sprint tasks.
58
How long before a event should you eat and what ratio of nutrients should you eat?
3-4 hours before, 3:1 carbohydrate and protein
59
How long after an event should you eat
in first 20-30 minutes and 3: carb and protein
60
When exercise exceeds 1 hour. how much carbohydrate should you add during training?
30-60 g of carbs/hr
61
Energy balance meaning:
When the intake is equal to the total energy expenditure
62
What is energy availabilty?
The energy left per kg of fat free mass after substracting off the energy expended for exercise (EE)
63
What is optimal energy availabilty? and how many calories we should be consuming
Optimal energy availability is 30-45 kcal/kg go FFM
64
Health effects of LEA and what is considered LEA
<30 kcal/kg FFM Relative Energy Deficiency in Sport (RED-S) Delayed metabolic rate Delayed puberty decreased bone density Illness etc
65
Anorexia nervosa characteristics?
a distorted perception of body weight and shape
66
Bulimia Nervosa characteristics?
morbid fear of becoming fat binge eating and purging
67
Orthorexia characteristics?
compulsive exercising and exercise
68
Binge-eating disorder
Binge eating but no purging
69
What is the critical period of fetal development?
6-8 weeks
70
Effects of low birth weight definition and consequences?
Low Birthweight baby is defined as one who weighs less than 2500 grams (5.5lbs) It increases the risk of developing Chronic health troubles later in life It is associated with lower IQ and other brain impairments, and shorter stature,
71
What is the single most important indicator of future infant health?
Birth weight is the single most important indicator of an infant's future health status.
72
High birthweight babies consequences
heart defect and neural tube defect
73
What is the critical period after childbirth?
First 1000 days Concept to 2nd birthday
74
Calorie changes during second trimester
340
75