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movement science > Exam 1 Review > Flashcards

Exam 1 Review Flashcards

1
Q

Dietary Guidelines Recommend _____________________

A

Physical Activity
- Adults should do 150 minutes of moderate OR 75 minutes of vigorous per week OR an equivalent combination
- Muscle strengthening exercises at least 2x/week

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2
Q

Benefits of Proper Nutrition:

A

Improve athletic performance
Avoid injury
Improve recovery from fatigue
optimize programs of physical conditioning

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3
Q

___________kcal equals approximately 1lb of stored body fat.

A

3500

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4
Q

What are the Dietary Guidelines for:

A
  • Provide evidence-based recommendations
  • Impacts school lunch and other government funded programs
  • Basis for federal nutrition educational programs
  • Used to implement health policies and programs
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5
Q

Who develops the Dietary Guidelines:

A

20 nationally recognized experts are appointed to a committee; consists of scientists, epidemiologist, practitioners, etc.

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6
Q

What is the top source of added sugar in our diet?

A

Sugar sweetened beverage

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7
Q

Sources of protein other than meat:

A

spinach, quinoa, black bean, avocado

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8
Q

What is being overconsumed by Americans?

A

Refined grains

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9
Q

__% of calories should come from fat in your diet

A

30

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10
Q

Megavitamins - Risk of toxicity

A

Riboflavin - impaired vision
Vitamin C - Kidney Stones
Vitamin A - toxic to the nervous system
Vitamin D - damages kidneys

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11
Q

Examples of Disordered Eating:

A

Binge-eating
Regularly skipping meals
Excessive or strict exercise
Obsessive Calorie Counting

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12
Q

Anorexia Nervosa

A

Severe food restriction leading to significantly low
body weight for age and sex
A pathological fear of gaining weight
A distorted body image (body dysmorphia)

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13
Q

Physical effects of Anorexia Nervosa

A
  • Sad, moody irritable, fainting
  • Dry skin, thin hair, yellow skin
  • Constipation, bloating
  • weak muscles
  • growth problems, problems getting pregnant + with periods,
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14
Q

Bulimia Nervosa

A

Recurrent episodes of binge eating and
compensatory behaviors
At least once a week for 3 months

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15
Q

Physical effects of Bulimia Nervosa

A
  • Depression, anxiety, shame, low self-esteem
  • cavities, tooth erosion
  • irregular heart beat, heart failures, low pulse and blood pressure
  • Anemia, irregular periods
  • constipation, bloating, diarrhea
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16
Q

Physical effects of binge-eating disorder

A
  • distressed by behavior, guilt, depression, anxiety
  • high blood pressure and high cholesterol
  • weight gain, fatigue
  • chronic kidney problems
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17
Q

Psychological effects of disordered eating

A

feeling out of control or helpless
anxiety
hypervigilance
guilt or shame
feelings of alienation or loneliness

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18
Q

__________ of college students experience disordered eating behaviors.

A

20-67%

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19
Q

Models of Eating Pathology

A

Sociocultural Model
Biopsychosocial Model

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20
Q

Disordered Eating Risk Factors

A

Female or Transgender
Teens + early 20s
Family History
Mental health disorders
Sports/athletes, work, + artistic activities

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21
Q

Examples of Diet Culture

A

Labeling food as good or bad
Feeling guilt/shame for eating
Praising weight loss
Feeling unworthy due to your body

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22
Q

Health at Every Size Key Principles

A

Respect
Critical Awareness
Compassionate Self-Care

23
Q

Intuitive Eating Principles

A

Honor your hunger
respect your body
reject diet mentality
discover the satisfaction factor

24
Q

Role of Carbohydrates

A

Energy source
Preserves tissue proteins
Metabolic primer/prevents ketosis
Fuel for central nervous system and red blood cells

25
Q

Types of Carbohydrates
1. Monosaccharides - __________
2. Disaccharides - ____________
3. Oligosaccharides - _____________
4. Polysaccharides - _________________

A
  1. one sugar molecule
  2. two sugar molecules bonded together
  3. Combination of 9 monosaccharides
  4. Combination of 10 to thousands of sugar molecules in chains; usually glucose
26
Q

Monosaccharides examples:

A

Glucose (Blood sugar), Fructose (fruit sugar), Galactose (milk sugar)

27
Q

Uses of Glucose

A

Used by the cell for energy, stored as glycogen in the muscles and liver for later use

28
Q

Fructose

A

Fruit suger, is converted to glucose in the liver

29
Q

Galactose

A

The body converts galactose and glucose for energy metabolism

30
Q

Disaccharides examples
- Each Dissaccharide has a glucose molecue

A

Sucrose, Lactose, Maltase

31
Q

Polysaccharides (plant + animal) examples

A

Starch and Fiber

32
Q

Glycemic Index

A

A value representing how high a given meal ↑ blood glucose concentration; How quickly an amount of food will raise blood sugar levels

33
Q

High glycemic examples

A

raisins, beets, bananas, carrots, honey, brown rice

34
Q

Moderate glycemic examples

A

oranges, sweet potatoes, oatmeal, potato chips, corn

35
Q

Low glycemic examples

A

peanuts, fructose, lentils, kidney beans, apples, fish stick

36
Q

Glycemic Load

A

gives a relative indication of how much a serving of food is likely to increase your blood-sugar levels.

37
Q

Glycogen

A

is the storage polysaccharide found in mammalian muscle and
liver.

38
Q

Glycogenolysis

A

the reconversion process; it provides a rapid extra muscular glucose supply (especially from the liver)

39
Q

Gluconeogenesis

A

production of glucose from non-glucose sources

40
Q

Glucagon

A

stimulates liver glycogenolysis and gluconeogenesis to raise
blood glucose concentration.

41
Q

Carb Intake
Regular physical activity: _____%
During intense training: _______%
Typical American diet: __% of total intake

A
  1. 60
  2. 70
  3. 40-50
42
Q

Hypoglycemia

A

Low levels of sugar in the blood
Can result in weakness, hunger, and dizziness
Impairs exercise performance
Prolonged and profound hypoglycemia can result in the loss of consciousness and irreversible brain damage

43
Q

Type I v. Type II Diabetes

A

Type I: pancreas unable to produce insulin
Type II: insulin resistance

44
Q

Role of Lipids

A

Energy reserve
Protect vital organs
Provide insulation from the cold
Transport the fat-soluble vitamins A, D, E, and K

45
Q

Three groups of Lipids:

A

Simple lipids - Major storage form of fat in the adipose cell
Compound Lipids
Derived Lipids - formed from simple + compound

46
Q

Unsaturated fatty acids:

A

Monosaturated - one double bond
Polyunsaturated - more than one double bond
Hydrogenation

47
Q

Saturated fats or Unsaturated fats are solid at room temperature:

A

Saturated fats

48
Q

Typical Daily Lipid Intake (plant v. animal)

A

66% animal lipids, 34% vegetable lipids

49
Q

Lipoproteins

A
  • lipid + protein
    makes lipid water soluble
    major form of lipid transport in blood
50
Q

What health issues are linked to diet?

A

cancer, diabetes, stroke, heart disease

51
Q

What is a qualified health claim?

A

Statements that describe a relationship between a food substance and a disease or other health-related condition
■ Requires extensive review of the scientific evidence
■ Approved by FDA prior to being used on food labels
■ “Objective is to benefit consumers by
providing more information on food labels concerning diet and health”

52
Q

Factors driving the growth of the functional foods category?

A
  • Increased consumer interest in what they eat/their health
  • Changes in food regulations
  • Advances in technology
  • Escalating health care cost
  • Competitive food market
53
Q

“In Defense of Food” Tagline - _____________

A

“Eat food, not too much, mostly plants”

54
Q
A

movement science (2 decks)

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