Exam 2

Question 1

What is nutrition?

Answer 1

Science devoted to the study of dietary needs for food and the effects of food on organisms

Example sentence: Nutrition plays a vital role in maintaining overall health.

Question 2

What are the 6 categories of nutrients?

Answer 2

1. Water
2. Carbohydrates
3. Protein
4. Lipids (fats)
5. Vitamins
6. Minerals

Example sentence: Each category of nutrients plays a specific role in maintaining bodily functions.

Question 3

What is the function of water in the body?

Answer 3

Makes up 85% of blood or muscle
Function: carries nutrients, maintains temperature, lubricates joints, removes waste
Daily needs: body loses about 8-10 glasses of water a day

Example sentence: Staying hydrated is essential for overall health and well-being.

Question 4

What is the primary source of energy?

Answer 4

Carbohydrates
Consume at least 130 grams a day (minimum needed for brain function)
Less weight = eat less carbs

Example sentence: Carbohydrates provide the body with the necessary energy to function properly.

Question 5

What is the function of protein in the body?

Answer 5

Forms basic framework of muscles, bone, blood, hair, and fingernails (energy source)
Consumption: combination of up to 20 amino acids
Daily needs: 50-65g/day suggested: 30g | meal

Example sentence: Protein is essential for muscle growth and repair.

Question 6

What are the types of fats?

Answer 6

1. Saturated: Solid at room temp (butter, meat, dairy) bad cholesterol
2. Unsaturated: Liquid at room temp (vegetable oils) good cholesterol
3. Trans fat: processed fats normally in baked goods

Example sentence: Consuming unsaturated fats is healthier than saturated fats.

Question 7

What are the types of vitamins?

Answer 7

Fat Soluble: Vitamins A, D, E, and K
Water Soluble: Vitamins B and C

Take with food (fat soluble) or on empty stomach (water soluble)

Question 8

What are the daily needs for vitamins?

Answer 8

Daily needs vary by type of vitamin

Vitamin D needs Vitamin K

Question 9

What are the benefits of Vitamin D?

Answer 9

Helps with muscle strength, insulin levels, and improves brain function

Example foods: Fatty fish, mushroom, egg yolk

Question 10

What are the benefits of Vitamin A?

Answer 10

Helps with vision, skin health, immunity, and epithelial cell maintenance

Example foods: Carrot, spinach, papaya

Question 11

What are the benefits of Vitamin E?

Answer 11

Helps with skin health post-surgery, asthma, fertility, and Alzheimer’s

Example foods: Sunflower seeds, almonds, avocados

Question 12

What are the benefits of Vitamin K?

Answer 12

Helps with osteoporosis prevention, menstrual pain reduction, and immune system regulation

Example foods: Kale, broccoli, brussel sprouts

Question 13

What are the benefits of Vitamin B?

Answer 13

Boosts mood, reduces stress, and enhances cognitive performance

Question 14

What are the benefits of Vitamin C?

Answer 14

Reduces risk of stroke, improves skin aging, and prevents iron deficiency

Example foods: Oranges, broccoli, strawberries

Question 15

What are the benefits of minerals?

Answer 15

Help build bone and teeth, aid in muscle function, and transmit nervous system messages

Daily needs: 100mg or more of sodium, potassium, chloride, calcium, phosphorus, magnesium, and sulfur
10mg or less of iron, zinc, selenium, molybdenum, copper, manganese, and fluoride

Question 16

What are the benefits of calcium?

Answer 16

Builds bone and muscle, assists in blood clotting, and helps control blood pressure
1,000 milligrams/day

Question 17

What are the benefits of sodium?

Answer 17

Maintains fluid balance, regulates blood pressure, and relaxes muscles
1,500 milligrams/day

Excess can lead to heart disease and kidney disorders

Question 18

What does ADA stand for?

Answer 18

Recommended Daily Allowance

Question 19

What should be calculated for calories?

Answer 19

Total calories per serving and calories from fat per serving
Must calculate percentage

Question 20

What is serving size?

Answer 20

Amount of food the label describes

Question 21

What is daily value?

Answer 21

Total amount or average adult diet

Question 22

What is BMI?

Answer 22

Ratio between Weight and height

BMI: 18.5 - 29.9 for healthy, >30 for obesity, >25 for overweight

Question 23

What are some measures of body composition?

Answer 23

BMI, Waist circumference, Waist to hip ratio

Measures include skinfold measurement, home body fat analyzers, and laboratory methods like bioelectrical impedance analysis

Question 24

What is the impact of obesity?

Answer 24

-20 years on age for living

Obesity is linked to diseases like Type 2 Diabetes, cancer, heart disease, and stroke

Question 25

What is a calorie?

Answer 25

Measure of the amount of energy that can be derived from food ## Footnote Balance calories consumed from foods and beverages with calories expended in normal body function and physical activity

Question 26

What are some practical guides to healthy eating/weight?

Answer 26

Drink less sugary drinks, weigh yourself regularly, eat less junk food, add more protein and fibers, increase physical activity ## Footnote Guidelines also include limiting calorie intake, reducing intake of refined grains, consuming food from all food groups, replacing solid fats with oils, reducing intake of added sugars, reducing intake of sodium, limiting alcohol, and increasing intake of vegetables, fruits, whole grains

Question 27

What is the Mediterranean diet known to reduce?

Answer 27

Lung disease, obesity, heart disease, stroke ## Footnote The diet includes foods like fish, beans, nuts, olive oil, cheese, and wine

Question 28

What are the benefits of a Vegetarian Diet?

Answer 28

Lowers Cholesterol, Decrease heart disease, Decrease risk of certain cancers ## Footnote Example sentence: Following a vegetarian diet can help improve overall health.

Question 29

What are the risks associated with fast food consumption?

Answer 29

One meal can contain entire day worth of Calories, Sodium, and Fat ## Footnote Example sentence: Consuming fast food regularly can lead to health problems due to high calorie and fat content.

Question 30

What are some tips for maintaining a healthy diet?

Answer 30

-Small Changes each week Meet at person's baseline Explain the whys Take into consideration age, physical activity, Type, Frequency ## Footnote Additional information: Making small changes gradually can lead to long-term success in maintaining a healthy diet.

Question 31

What is anorexia?

Answer 31

Someone who refuses to eat that leads to weight loss or even death ## Footnote Example sentence: Anorexia nervosa is a serious eating disorder that requires medical intervention.

Question 32

What is bulimia nervosa?

Answer 32

Repeated eating binges followed by forced vomiting or laxative abuse Obsession with body Shape Has to be more than 3 months Stomach acid corrodes teeth ## Footnote Additional information: Bulimia nervosa is a complex eating disorder that can have serious consequences on physical health.

Question 33

What is exercise?

Answer 33

A physical activity requiring planned, structured, and repetitive bodily movement with intent to improve one or more physical fitness components ## Footnote Example sentence: Regular exercise is important for maintaining overall health and fitness.

Question 34

What is hypertrophic cardiomyopathy?

Answer 34

40% of all athletic deaths ## Footnote Example sentence: Hypertrophic cardiomyopathy is a leading cause of sudden cardiac death in athletes.

Question 35

What is moderate-intensity aerobic activity?

Answer 35

At least 150 min/week ## Footnote Example sentence: Engaging in moderate-intensity aerobic activity for at least 150 minutes per week can improve cardiovascular health.

Question 36

What is muscular strengthening activity?

Answer 36

2 days a week ## Footnote Example sentence: Incorporating muscular strengthening activities into your routine twice a week can help build muscle mass and improve strength.

Question 37

What is MET in relation to exercise?

Answer 37

Moderate intensity training: work hard enough to raise your HR and break a sweat Metabolic equivalent of task: Should get METS/Week for even greater benefits ## Footnote Example sentence: Monitoring MET levels during exercise can help optimize fitness benefits.