Exam #2

Question 1

what are the five components of physical fitness?

Answer 1

1.) cardiorespiratory endurance
2.) muscular strength
3.) muscular endurance
4.) flexibility
5.) body composition

Question 2

cardiorespiratory endurance

Answer 2

Cardiorespiratory endurance is the ability of your heart, lungs, and blood vessels to work together to provide your muscles with the oxygen they need to keep going for an extended period of time. When you exercise, your muscles need oxygen to contract and move, and your cardiovascular system is responsible for getting that oxygen to your muscles. The better your cardiorespiratory endurance, the more efficient your body becomes at getting oxygen to your muscles, which means you can exercise for longer periods of time without getting tired.

Question 3

muscular strength

Answer 3

refers to the maximum amount of force that a muscle can generate in a single effort. It is the ability of your skeletal muscles to contract and produce force at their maximal level. Improving muscular strength involves weight lifting or resistance training exercises that challenge your muscles to lift increasingly heavier weights over time. By increasing your muscular strength, you can perform everyday tasks with greater ease, enhance your athletic performance, and reduce your risk of injury

Question 4

muscular endurance

Answer 4

refers to the ability of a muscle or muscle group to contract repeatedly for an extended period of time. It involves maintaining muscle contractions for prolonged periods, typically at a lower intensity than what is required for maximal muscular strength. Muscular endurance is important in activities that require you to sustain muscle contractions for a long time, such as long-distance running, swimming, or cycling. Improving muscular endurance involves performing exercises or activities that challenge your muscles to contract repeatedly over time, with gradually increasing resistance or duration. By improving muscular endurance, you can delay fatigue, maintain posture and form, and increase your overall physical stamina

Question 5

flexibility

Answer 5

Flexibility is the ability of your joints to move freely and easily through a range of motion that is intended or desired

Question 6

body composition

Answer 6

” Body composition refers to the different components the body is made up of (muscle, bone, fat, water, minerals)”

Question 7

What are personalized fitness programs?

Answer 7

Personalized fitness programs are exercise programs tailored to meet the specific needs and preferences of the individual.

Question 8

What should personalized fitness programs include, for the general population (think of FITT)?

Answer 8

For the general population, personalized fitness programs should include the FITT principles, which stand for Frequency, Intensity, Time, and Type of exercise. The program should specify how often the person should exercise, how hard they should work, how long they should exercise for, and what type of exercise they should do.

Question 9

What are some considerations for personalized fitness programs developed for special populations?

Answer 9

When developing exercise programs for special populations, it is important to consider their unique needs and limitations. For example, elderly individuals may need exercises that improve balance and flexibility, while individuals with disabilities may require adaptations to traditional exercises to accommodate their needs. It is important to work with a qualified exercise professional to develop safe and effective exercise programs for special populations.

Question 10

What are the three macronutrients discussed in nutrition?

Answer 10

The three macronutrients discussed in nutrition are carbohydrates, proteins, and fats.

Question 11

What types of foods are associated with carbohydrates?

Answer 11

Foods associated with carbohydrates include fruits, vegetables, grains, and dairy products.

Question 12

What is the primary function of proteins in the body?

Answer 12

The primary function of proteins in the body is to build and repair tissues.

Question 13

What are some examples of foods that are good sources of protein?

Answer 13

Examples of foods that are good sources of protein include meat, fish, eggs, dairy products, and legumes.

Question 14

What is the role of fats in the body?

Answer 14

The role of fats in the body is to provide energy, insulation, and protection of vital organs.

Question 15

What types of foods are associated with fats?

Answer 15

Foods associated with fats include nuts, seeds, oils, fatty fish, and dairy products.

Question 16

Aside from the three macronutrients, what other things must humans get from their food?

Answer 16

In addition to the three macronutrients, humans must also get vitamins, minerals, and water from their food.

Question 17

What type(s) of food(s) provide vitamins?

Answer 17

: Fruits, vegetables, dairy products, and whole grains are good sources of vitamins.

Question 18

What type(s) of food(s) provide minerals?

Answer 18

: Minerals can be found in a variety of foods, including meat, seafood, dairy products, whole grains, fruits, and vegetables.

Question 19

What nutrition concerns may people with food allergies or intolerances have?

Answer 19

People with food allergies or intolerances need to carefully read food labels to avoid potential allergens or substances that may cause negative reactions.

Question 20

What nutrition concerns may people with diabetes have?

Answer 20

People with diabetes need to monitor their carbohydrate intake and sugar levels to manage their condition effectively.

Question 21

What nutrition concerns may people with heart disease have?

Answer 21

People with heart disease may need to limit their intake of saturated and trans fats, cholesterol, and sodium to maintain heart health.

Question 22

What nutrition concerns may people with digestive issues have?

Answer 22

People with digestive issues may need to avoid certain foods or ingredients, such as gluten, lactose, or high-FODMAP foods, to prevent digestive discomfort or exacerbation of symptoms.

Question 23

What nutrition concerns may people living in food deserts or areas with limited access to fresh, healthy foods have?

Answer 23

People living in food deserts or areas with limited access to fresh, healthy foods may struggle to meet their nutrient needs and may rely on packaged or processed foods that are high in sodium, added sugars, and unhealthy fats.

Question 24

What nutrition concerns may people living in food deserts or areas with limited access to fresh, healthy foods have?

Answer 24

People living in food deserts or areas with limited access to fresh, healthy foods may struggle to meet their nutrient needs and may rely on packaged or processed foods that are high in sodium, added sugars, and unhealthy fats.

Question 25

What nutrition concerns may people with limited health literacy have?

Answer 25

People with limited health literacy may struggle to understand nutrition information on food labels or make informed choices about healthy eating, leading to inadequate nutrient intake or unhealthy food choices.

Question 26

What are some things you do to keep food safe in a restaurant?

Answer 26

Make sure that food is cooked thoroughly to destroy bacteria.
Keep food at safe temperatures: refrigerated below 40 8 or kept warm above 140 8.
Properly store and handle food to prevent cross-contamination.
Ensure that all employees practice good hand hygiene.
Follow food safety regulations and guidelines set by local health authorities.
Regularly clean and sanitize surfaces and equipment used for food preparation

Question 27

Who develops nutritional guidelines?

Answer 27

The Dietary Guidelines for Americans are developed by a joint effort between the United States Department of Agriculture (USDA) and the Department of Health and Human Services (HHS).

Question 28

What are the nutrional guidelines based on?

Answer 28

The guidelines are based on the most current scientific information and research regarding nutrition, health, physical activity, and food safety.

Question 29

What other interests and stakeholders play a role in nutrional guidelines?

Answer 29

Other interests and stakeholders that play a role in the development of nutritional guidelines include health professionals, researchers, food industry representatives, consumer advocacy groups, and the general public. Their input and feedback may be considered during the development process.

Question 30

Why is maintaining a healthy body weight important for overall wellness?

Answer 30

Excessive body weight can increase the risk of developing chronic diseases such as heart disease, stroke, type 2 diabetes, and certain types of cancer. Carrying excess weight can cause joint problems, sleep apnea, and other health issues that can decrease quality of life.

Question 31

What health problems can being underweight lead to?

Answer 31

Being underweight can lead to health problems such as weakened immune function, malnutrition, and osteoporosis.

Question 32

What factors influence body weight?

Answer 32

Body weight is influenced by a variety of factors, including genetics, lifestyle, environment, and cultural norms.

Question 33

What are essential for maintaining a healthy weight?

Answer 33

A balanced diet, regular physical activity, and adequate rest are essential for maintaining a healthy weight.

Question 34

What other factors can play a role in body weight and wellness?

Answer 34

Cultural attitudes towards body image, accessibility of healthy foods and safe environments for physical activity, and socioeconomic factors can also play a role in body weight and wellness.

Question 35

What is the Body Mass Index (BMI) and how is it calculated?

Answer 35

The Body Mass Index (BMI) is a method for assessing healthy body weight, which is calculated metrically as weight divided by height squared (kg/m2).

Question 36

Does BMI consider body composition or the degree of fat accumulated in the central body cavity?

Answer 36

No, BMI does not reflect body composition (fat versus lean tissue) or consider the degree of fat accumulated in the central body cavity.

Question 37

How is overweight and obesity defined in terms of BMI?

Answer 37

Overweight is defined as a BMI between 25 and 29.9, while individuals are considered obese with a BMI of 30 or above. Severe or morbid obesity is when the BMI is greater than 40.

Question 38

What are height/weight tables and what is their criticism?

Answer 38

Height/weight tables were originally developed to assist people in determining the relationship between their weight and desirable standards. However, nearly every version of these tables has come under criticism for not considering variables such as gender, age, frame size, and body composition. Some versions were thought to be too rigorous in establishing cutoff points for ideal or desirable weight, while others were deemed too generous.

Question 39

How can waist and hip measurement be used to determine healthy body weight?

Answer 39

Waist and hip measurement can be used to determine healthy body weight by using the waist-to-hip ratio (WHR). An acceptable WHR for women is near the lower end of each weight range, and for men, it is at the higher end of each weight range. To make a WHR determination, one should measure around the waist near the navel and around the hips, over the buttocks where the hips are largest, and then divide the waist measurement by the hip measurement.

Question 40

Is appearance an accurate measure of one’s body size?

Answer 40

No, appearance is not an accurate measure of one’s body size for most people. In a study of college students, 42 percent underestimated their weight. There is also an important difference between one’s internal concept of one’s body and actual body perception, which is particularly problematic for people with eating disorders.

Question 41

Are home scales a reliable way to determine weight?

Answer 41

Home scales can be highly inaccurate, as evidenced by weighing oneself on a variety of scales and getting different readings.

Question 42

What are some of the factors that may play a part in causing obesity?

Answer 42

Genetic, physiological, metabolic, environmental, psychological, and other factors may all play a part in causing obesity.

Question 43

What are some additional factors that may play a significant role in the prevalence of obesity?

Answer 43

Gender, age, socioeconomic status, and race may all play a significant role in the prevalence of obesity.

Question 44

You are a nutrition counselor helping your patients devise weight management strategies. Describe at least three options for your patient and give them enough details to help inform their decision.

Answer 44

balanced diet
physical activity
sleep

Question 45

What is the difference between drug misuse and drug abuse?

Answer 45

Drug misuse refers to the inappropriate use of medication or drugs in a way that is different from what has been prescribed or intended. Drug abuse, on the other hand, refers to the excessive use of drugs or the use of drugs in a way that is harmful to the individual’s physical and mental health.

Question 46

How is drug misuse defined?

Answer 46

Drug misuse is defined as the inappropriate use of medication or drugs in a way that is different from what has been prescribed or intended.

Question 47

How is drug abuse defined?

Answer 47

Drug abuse is defined as the excessive use of drugs or the use of drugs in a way that is harmful to the individual’s physical and mental health.

Question 48

What is an example of drug misuse?

Answer 48

An example of drug misuse is taking a medication in a way that is different from what has been prescribed, such as taking a higher dosage or taking it more frequently than prescribed.

Question 49

What is an example of drug abuse?

Answer 49

An example of drug abuse is using drugs in a way that is harmful to one’s physical and mental health, such as using illegal drugs, taking prescription drugs not prescribed to you, or taking drugs excessively.

Question 50

What are the four routes of entry for drugs into the body?

Answer 50

The four routes of entry for drugs into the body are oral (through the mouth), inhalation (through the nose or mouth), injection (through the skin), and absorption (through the skin or mucous membranes).

Question 51

What is the oral route of drug entry?

Answer 51

The oral route of drug entry involves taking drugs by mouth, either in the form of tablets, capsules, liquids, or foods.

Question 52

What is the inhalation route of drug entry?

Answer 52

The inhalation route of drug entry involves inhaling drugs through the nose or mouth, such as smoking or vaporizing drugs.

Question 53

What is the injection route of drug entry?

Answer 53

The injection route of drug entry involves injecting drugs directly into the bloodstream, muscles, or under the skin using a needle and syringe.

Question 54

What is the absorption route of drug entry?

Answer 54

The absorption route of drug entry involves applying drugs to the skin or mucous membranes, such as patches or creams, which are then absorbed into the bloodstream.

Question 55

How do psychoactive drugs impact the Central Nervous System (see Figure 7-1)?

Answer 55

Psychoactive drugs impact the Central Nervous System (CNS) by altering the activity of neurotransmitters, which are chemical messengers that send signals between nerve cells in the brain. These drugs can either increase or decrease the activity of neurotransmitters, leading to changes in mood, behavior, and cognitive function.

Question 56

What are the six categories of psychoactive drugs (and an example of each one)?

Answer 56

the six categories of psychoactive drugs and an example of each one are:

Stimulants - Examples include caffeine, cocaine, and amphetamines.
Depressants - Examples include alcohol, benzodiazepines, and barbiturates.
Opioids - Examples include morphine, heroin, and prescription painkillers like oxycodone.
Hallucinogens - Examples include LSD, psilocybin mushrooms, and mescaline.
Dissociative drugs - Examples include ketamine, PCP, and dextromethorphan (DXM).
Cannabis - Examples include marijuana, hashish, and synthetic cannabinoids like K2 or Spice.
Note: It is important to keep in mind that drugs can have multiple effects and can fall into more than one category. Additionally, some drugs may be classified differently depending on the source.

Question 57

What factors influence how alcohol is absorbed?

Answer 57

The rate of alcohol absorption is influenced by several factors that can be controlled by the individual. These factors include:

Alcohol concentration: The stronger the concentration of alcohol in the beverage, the more alcohol is absorbed. Carbonated beverages can speed up absorption, while water can dilute the concentration and slow the rate of absorption.
Number of drinks consumed: As more drinks are consumed, more alcohol is absorbed.
Speed of consumption: If alcohol is consumed rapidly, even relatively few drinks will result in a large concentration gradient, leading to a high blood alcohol concentration.
Presence of food: Food can compete with alcohol for absorption into the bloodstream, slowing the absorption of alcohol. Slow absorption favors better control of blood alcohol concentration.
Degree of hydration: Having more body water can help dilute alcohol.
Genetics: Genetics accounts for 50% of the risk for alcoholism, with the other half attributable to the environment.

Question 58

What are the physiological effects of alcohol at different BAC?

Answer 58

The physiological effects of alcohol vary depending on the blood alcohol concentration (BAC). The following are general effects associated with different levels of BAC:

0.02-0.03% BAC: Relaxation and mild euphoria, some loss of inhibitions.
0.04-0.06% BAC: Increased confidence, impaired judgment, decreased coordination, reduced concentration, and impaired driving ability.
0.07-0.09% BAC: Slowed reaction time, poor muscle coordination, impaired balance, and difficulty detecting danger.
0.10-0.12% BAC: Slurred speech, decreased attention span, and decreased ability to process information.
0.15-0.19% BAC: Significant motor impairment, loss of balance, and difficulty standing or walking.
0.20-0.29% BAC: Severe motor impairment, loss of consciousness, and memory loss.
0.30% BAC and above: Life-threatening alcohol poisoning, coma, and death.
Note: These effects can vary depending on the individual’s tolerance, weight, sex, and other factors, and these BAC ranges are approximate. It is important to remember that any level of drinking can impair judgment and decision-making, and driving or operating machinery while under the influence of alcohol is dangerous and illegal.

Question 59

Question: Can you give at least two examples of alcohol-related medical problems, two examples of alcohol-related family problems, and two examples of alcohol-related social problems?

Answer 59

Alcohol-related medical problems:

Cirrhosis: Chronic alcohol consumption can cause liver damage that can progress to cirrhosis, a condition in which healthy liver tissue is replaced by scar tissue, leading to impaired liver function and potential liver failure.
Pancreatitis: Heavy drinking over time can cause inflammation in the pancreas, leading to a condition called pancreatitis, which can be very painful and may require hospitalization.
Alcohol-related family problems:

Domestic violence: Alcohol misuse can contribute to increased aggression and violent behavior, which can result in domestic violence and harm to family members.
Neglect and child abuse: Parents who misuse alcohol may be neglectful or abusive toward their children, putting them at risk of physical, emotional, or sexual abuse.
Alcohol-related social problems:

Drunk driving: Drinking and driving is a major social problem, resulting in many fatalities and injuries each year.
Public disorder: Excessive alcohol consumption in public places can lead to public disorder, such as fights, vandalism, and other forms of anti-social behavior, which can be disruptive to communities.

Question 60

What are health risks of tobacco use?

Answer 60

Tobacco use, including cigarette smoking and the use of other tobacco products, is a major cause of preventable disease and death in the US. Tobacco use is associated with a range of health problems, including lung cancer, heart disease, stroke, chronic obstructive pulmonary disease (COPD), and many other types of cancer.

Question 61

What is the genetic influence theory of nicotine addiction?

Answer 61

This theory suggests that there is a genetic predisposition to nicotine addiction, meaning that some individuals are more likely to become addicted to nicotine than others due to their genetic makeup.

Question 62

What is the bolus theory of nicotine addiction?

Answer 62

This theory proposes that the way nicotine is delivered to the brain - in a rapid and concentrated dose (bolus) through smoking or other forms of tobacco use - contributes to the addictive properties of nicotine.

Question 63

What is the ACTH theory of nicotine addiction?

Answer 63

The ACTH theory suggests that nicotine activates the hypothalamic-pituitary-adrenal (HPA) axis, leading to an increase in the release of adrenocorticotropic hormone (ACTH), which is linked to feelings of pleasure and reward.

Question 64

What is the self-medication theory of nicotine addiction?

Answer 64

This theory suggests that people with certain psychiatric conditions, such as depression or anxiety, use nicotine as a form of self-medication to alleviate their symptoms. This can lead to nicotine addiction as the person continues to use nicotine to manage their symptoms.

Question 65

What is the nicotine dependence theory of nicotine addiction?

Answer 65

This theory proposes that nicotine addiction is a result of the pharmacological effects of nicotine, including the activation of the brain’s reward pathways and the development of tolerance and withdrawal symptoms.

Question 66

What is the relationship between traumatic head injury and nicotine addiction?

Answer 66

Studies have shown that people who have experienced traumatic head injuries are at an increased risk for nicotine addiction, potentially due to changes in brain function or increased stress levels following the injury.

Question 67

What are some short-term effects of nicotine on the human body?

Answer 67

Short-term effects of nicotine can include increased heart rate and blood pressure, constricted blood vessels, and the release of adrenaline, which can lead to feelings of alertness and increased energy.

Question 68

What are some long-term effects of nicotine on the human body?

Answer 68

Long-term effects of nicotine can include an increased risk of cardiovascular disease, respiratory problems such as chronic bronchitis and emphysema, and a higher risk of certain types of cancer, particularly lung cancer.

Question 69

How does nicotine affect the brain?

Answer 69

Nicotine affects the brain by activating the brain’s reward pathways, leading to the release of dopamine and other neurotransmitters associated with feelings of pleasure and reward. Over time, this can lead to changes in the brain’s structure and function, leading to nicotine addiction.

Question 70

Can nicotine use during pregnancy have negative effects on the developing fetus?

Answer 70

Yes, nicotine use during pregnancy has been linked to an increased risk of miscarriage, premature birth, and low birth weight. It can also affect the developing fetus’s brain development and increase the risk of behavioral problems and learning disabilities later in life.

Question 71

Describe strategies for ending tobacco use.

Answer 71

There are several strategies that can be effective in ending tobacco use. These include:

Cold turkey: Quitting tobacco “cold turkey” involves stopping tobacco use abruptly without any external support or aid. This method works for some individuals who have strong willpower, but it can be difficult for others.

Nicotine Replacement Therapy (NRT): NRT involves the use of products like nicotine gum, patches, lozenges, and inhalers to help smokers quit by reducing withdrawal symptoms. These products are available over-the-counter and prescription.

Prescription medications: Prescription medications like bupropion and varenicline can also help individuals quit smoking by reducing withdrawal symptoms and cravings.

Counseling and support: Counseling and support groups can help individuals quit smoking by providing guidance, encouragement, and motivation. This can include individual counseling, group therapy, or support from family and friends.

Combining multiple strategies: Using a combination of strategies like NRT, prescription medications, counseling, and support groups can improve the chances of quitting successfully.