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HTH 100 > EXAM 3 > Flashcards

EXAM 3 Flashcards

1
Q

Nutrition

A

The science that investigates the relationship between physiological function and the essential elements of the foods we eat

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2
Q

What do the food and beverages we ingest impact?

A
  • Energy levels
  • Bodily functions
  • Help maintain tasks of daily living
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3
Q

What does the digestive process allow?

A

It allows the body to break down food into smaller components that either get absorbed or excreted

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4
Q

Hunger

A

physiological impulse to seek food for energy

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5
Q

Essential Nutrients

A

The body cannot synthesize these nutrients in adequate amounts

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6
Q

What are the types of essential nutrients?

A
  • Macronutrients
  • Micronutrients
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7
Q

Macronutrients

A

We need these essential nutrients the most.
- water
- protein
- carbohydrates
- fats

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8
Q

Micronutrients

A

We need these in smaller amounts
- vitamins
- minerals

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9
Q

Recommended Dietary Allowances (RDA’s)

A

daily nutrient intake levels that meet the nutritional needs of 97-98% of healthy individuals

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10
Q

Adequate Intakes (AI’s)

A

daily intake levels that are assumed to be adequate for most healthy people

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11
Q

Tolerable Upper Intake Levels (UL’s)

A

highest amounts of a nutrient that an individual can consume daily without risking adverse healthy effects

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12
Q

Acceptable Macronutrient Distribution Ranges (AMDR’s)

A

ranges of protein, carbohydrate, and fat intake that provide adequate nutrition and are associated with a reduced risk for chronic disease

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13
Q

Calories

A

A unit of measure that indicates the amount of energy obtained from a particular food

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14
Q

Energy

A

the capacity to do work

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15
Q

Protein, carbohydrates and fat = …?

A

energy containing nutrients that contribute to caloric count

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16
Q

Do vitamins, water and minerals add to calories?

A

No- vitamins, water and minerals do NOT add to calories

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17
Q

How much of the body does water make up

A

50-70% of the body

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18
Q

Is water a major component in blood

A

yes

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19
Q

Is water imperative for human survival?

A

yes

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20
Q

What does water aid in?

A

It aids in electrolyte balance and body temperature regulation

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21
Q

How much water does the average human need?

A

The average human needs at least 6-8 cups of water/day (48-64 oz)

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22
Q

Where can fluids (water) come from

A

Fluid intake can come from other beverages, fruits, vegetables, and even meats

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23
Q

Dehydration

A

not enough water in the body

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24
Q

Hyponatremia

A

more water than sodium in the body

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25
Q

Proteins

A

Major component of all living cells

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26
Q

What are proteins an alternative source of energy for?

A

They are an alternative source of energy, in the absence of carbohydrates and fat

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27
Q

What do proteins repair?

A

They repair bone, muscle, skin, and blood cells

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28
Q

Proteins are a key component of what?

A

antibodies

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29
Q

What is the recommended intake of protein

A

0.8 grams/kilogram of body weight

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30
Q

Personal Need for Protein

A

Personal Body weight divided by 2.2, then multiply by 0.8

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31
Q

What is the main energy source needed for daily activities (converted to glucose) ?

A

carbohydrates

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32
Q

2 Main Types of Carbohydrates

A

Simple & Complex

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33
Q

What kind of carb foods should you choose?

A

Choose foods that have a higher fiber count

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34
Q

What type of carbs should you minimize in daily diet

A

Minimize refined carbohydrates in daily diet

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35
Q

Simple Carbohydrates (5 total)

A
  • glucose (monosaccharide)
  • fructose (monosaccharide)
  • sucrose (disaccharide)
  • lactose (disaccharide)
  • maltose (disaccharide)
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36
Q

Complex Carbohydrates

A
  • Starches (stored in the body as glycogen)
  • Fiber (indigestible portion of plant)
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37
Q

What are the 2 types of Fiber

A
  1. Insoluble Fiber
  2. Soluble Fiber
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38
Q

Benefit of Insoluble Fiber

A

reduces the risk of cancer

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39
Q

Benefits of Soluble Fiber

A
  • reduces the risk of cardiovascular disease
  • helps lower blood cholesterol levels
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40
Q

What are Fats vital for? (6 total)

A

Vital to the following:
- maintaining healthy skin
- insulating body organs
- maintaining body temperature
- promoting health cell function
- carry fat-soluble vitamins (A, D, E, K)
- supplying concentrated form of energy

41
Q

What fats should you avoid?

A

avoid trans fats

42
Q

Should you practice eating fats in moderation?

A

yes

43
Q

Benefits of Monounsaturated Fatty Acids (MUFAs)

A
  • have been found to be healthier
  • found to lower LDL (low-density lipoproteins) cholesterol and raise HDL (high-density lipoproteins) cholesterol
44
Q

What essential fatty acids have been found to promote heart health?

A

Omega-3 & Omega-6 (polyunsaturated fatty acids/PUFAs)

45
Q

Vitamins are … soluble?

A
  • Fat Soluble
  • Water soluble
46
Q

Fat soluble vitamins are absorbed through …?

A

Fat soluble vitamins are absorbed through the intestinal tract

47
Q

What vitamins are FAT soluble

A

A, D, E, and K

48
Q

What can excess consumption of fat soluble vitamins lead to?

A

it can lead to toxic levels in the body

49
Q

What does it mean when a vitamin is ‘water soluble’?

A

it can dissolve in water

50
Q

What vitamins are WATER soluble

A

B-complex vitamins & Vitamin C

51
Q

Are water soluble vitamins toxic?

A

No, there is a low-risk of toxicity, since they tend to be excreted

52
Q

Essential Vitamins

A
  • Vitamin D
  • Folate
53
Q

What is Vitamin D referred to as?

A

the “sunshine” vitamin

54
Q

Where is Vitamin D found

A

milk, yogurt, and fatty fish

55
Q

Benefits of Vitamin D (3 total)

A
  • improves bone strength
  • fights infections
  • lowers blood pressure
56
Q

Folate is an essential … vitamin

A

Folate is an essential B vitamin

57
Q

What is Folate needed for

A

needed for DNA synthesis

58
Q

Benefit of Folate

A
  • reduces birth defects
59
Q

FDA requires folic acid to be added to what kinds of food?

A
  • breads
  • cereals
  • rice
  • pasta
60
Q

Minerals

A

inorganic, indestructible elements that aid in physiological processes

61
Q

Benefit of Minerals

A

build body tissue and assist in bodily functions

62
Q

Major Minerals (need more of)

A
  • sodium
  • calcium
  • phosphorous
  • magnesium
  • potassium
  • sulfur
  • chloride
63
Q

Trace Minerals (need less of)

A
  • iron
  • zinc
  • manganese
  • copper
  • fluoride
  • selenium
  • chromium
  • iodine
64
Q

Sodium

A

Regulates blood & body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions

65
Q

Calcium

A
  • Assists in the development of strong bones and teeth, muscle contraction, blood clotting, nerve impulse transmission, regulating heartbeat, cell fluid balance
66
Q

In what foods is calcium commonly found in?

A

milk, leafy greens, and fortified plant milk

67
Q

what is calcium best consumed with?

A

Vitamin D

68
Q

What is the most common deficiency worldwide?

A

Iron deficiency

69
Q

What is a key component in red blood cells

A

Iron

70
Q

Anemia

A

the body’s inability to produce adequate amounts of hemoglobin (the oxygen-carrying component of the blood)

71
Q

Iron Overload

A

Can occur from ingesting too many iron containing supplements

72
Q

What can excess iron intake cause?

A
  • convulsions
  • multi-system organ failure
  • coma
  • death
73
Q

Environmental factors that increase risk of obesity

A
  • Food Deserts - Areas that do not provide access to affordable or quality fresh food
  • Unsafe and/or noisy environments
  • Greater access to high-calorie foods
  • Reduced Physical Activity
  • Psychosocial Factors
  • Socioeconomic Factors
74
Q

Socioeconomic status impact on obesity

A
  • people in poverty may have less access to fresh, nutrient dense foods and opt for less expensive, high-calorie processed food (food deserts)
75
Q

Understand psychosocial factor (alcohol) related to obesity

A

Alcohol has 7 calories per gram, more than either protein or carbohydrates

76
Q

Basal Metabolic Rate (BMR)

A

minimum rate at which the body uses energy when at complete rest

77
Q

Resting Metabolic Rate (RMR)

A

includes BMR plus additional energy expended through daily sedentary activities

78
Q

Exercise Metabolic Rate (EMR)

A

accounts for the remaining physical activity and exercise caloric expenditures

79
Q

Essential Fat

A

necessary for maintenance of life and reproductive functions

80
Q

Underwater (hydrostatic) weighing

A

Measures the amount of water a person displaces when completely submerged

81
Q

Skinfolds

A

Involves “pinching” a person’s fold of skin (with its underlying layer of fat) at various locations on the body. Measured using caliper

82
Q

Bioelectrical Impedance Analysis (BIA)

A

Involves sending a very low level of electrical current through a person’s body. As lean body mass is made up of mostly water, the rate at which the electricity is conducted gives an indication of a person’s lean body mass and body fat

83
Q

Dual-Energy X-Ray Absorptiometry (DXA)

A

The technology is based on using very-low-level X ray to differentiate between bone tissue, soft (or lean) tissue, and fat (or adipose) tissue

84
Q

Bod Pod

A

Uses air displacement to measure body composition. Large, egg shaped chamber made from fiberglass. Must wear a swimsuit.

85
Q

Overweight

A

Having a body weight more than 10% above healthy recommended levels

86
Q

Obesity

A

having a body weight more than 20% above healthy recommended levels

87
Q

Underweight

A

having a body weight more than 10% below healthy recommended levels

88
Q

Body Mass Index (BMI)

A

description of body weight relative to height

89
Q

Formula for BMI

A

BMI = weight (kg)/height squared (m^2)

90
Q

How many calories to people need to consume/get rid of for 1 pound of fat?

A

3,500 extra calories = one pound of additional storage fat

91
Q

Physical Activity

A
  • Refers to all body movements produced by skeletal muscles that result in substantial increases in energy expenditure
  • Vary by intensity
  • There is leisure time physical activity and occupational physical activity
92
Q

Exercise

A

Planned, repetitive, and structured bodily movement undertaken to maintain or better physical fitness components

93
Q

Foundational Components of Physical Fitness

A
  • Exercise
  • Cardiorespiratory Fitness (aerobic, aerobic capacity)
  • Muscular Endurance
  • Muscular Strength
  • Flexibility
  • Body Composition
94
Q

Skill -Related Components of Physical Fitness (6 total)

A
  • Agility
  • Balance
  • Coordination
  • Power
  • Speed
  • Reaction Time
95
Q

FITT Principle

A

F: FREQUENCY- the # of times you engage in the activity per week
I: INTENSITY - how hard your workout must be to achieve the desired results
T: TIME - how many minutes or repetitions of an exercise are required to attain the desired fitness level
T: TYPE - what kind of exercise should be done

96
Q

SMART Goals

A

S: specific
M: measurable
A: action-oriented
R: realistic
T: time-oriented

97
Q

Preventing Injuries Related to Physical Fitness (6 total)

A
  • proper footwear
  • appropriate protective equipment
  • avoid exercising in extreme heat/cold
  • allow time to adjust to an environment with temperatures that are drastically different from what you are accustomed
  • wear appropriate clothing for the environment that you are in
  • remember that wind and humidity are as extreme as temperature.
98
Q

Barriers to Fitness (6 total)

A
  • Getting started
  • Environment wellness
  • Social wellness
  • Knowledge/skill set
  • Time
  • Resources
99
Q

Benefits of Regular Exercise (9 total)

A
  • Improved cardiovascular health.
  • Improved mental capacity and mental health.
  • Decrease risk for chronic diseases.
  • Increased bone density.
  • Improved GI function.
  • Improves endurance.
  • Improved immunity/immune function.
  • Improved cognitive function and for older people reduced risk of dementia and other cognitive impairments.
  • Lengthens life-span.

HTH 100 (3 decks)

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