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
2
Q
What do the food and beverages we ingest impact?
A
- Energy levels
- Bodily functions
- Help maintain tasks of daily living
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
4
Q
Hunger
A
physiological impulse to seek food for energy
5
Q
Essential Nutrients
A
The body cannot synthesize these nutrients in adequate amounts
6
Q
What are the types of essential nutrients?
A
- Macronutrients
- Micronutrients
7
Q
Macronutrients
A
We need these essential nutrients the most.
- water
- protein
- carbohydrates
- fats
8
Q
Micronutrients
A
We need these in smaller amounts
- vitamins
- minerals
9
Q
Recommended Dietary Allowances (RDA’s)
A
daily nutrient intake levels that meet the nutritional needs of 97-98% of healthy individuals
10
Q
Adequate Intakes (AI’s)
A
daily intake levels that are assumed to be adequate for most healthy people
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
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
13
Q
Calories
A
A unit of measure that indicates the amount of energy obtained from a particular food
14
Q
Energy
A
the capacity to do work
15
Q
Protein, carbohydrates and fat = …?
A
energy containing nutrients that contribute to caloric count
16
Q
Do vitamins, water and minerals add to calories?
A
No- vitamins, water and minerals do NOT add to calories
17
Q
How much of the body does water make up
A
50-70% of the body
18
Q
Is water a major component in blood
A
yes
19
Q
Is water imperative for human survival?
A
yes
20
Q
What does water aid in?
A
It aids in electrolyte balance and body temperature regulation
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)
22
Q
Where can fluids (water) come from
A
Fluid intake can come from other beverages, fruits, vegetables, and even meats
23
Q
Dehydration
A
not enough water in the body
24
Q
Hyponatremia
A
more water than sodium in the body
25
Proteins
Major component of all living cells
26
What are proteins an alternative source of energy for?
They are an alternative source of energy, in the absence of carbohydrates and fat
27
What do proteins repair?
They repair bone, muscle, skin, and blood cells
28
Proteins are a key component of what?
antibodies
29
What is the recommended intake of protein
0.8 grams/kilogram of body weight
30
Personal Need for Protein
Personal Body weight divided by 2.2, then multiply by 0.8
31
What is the main energy source needed for daily activities (converted to glucose) ?
carbohydrates
32
2 Main Types of Carbohydrates
Simple & Complex
33
What kind of carb foods should you choose?
Choose foods that have a higher fiber count
34
What type of carbs should you minimize in daily diet
Minimize refined carbohydrates in daily diet
35
Simple Carbohydrates (5 total)
- glucose (monosaccharide)
- fructose (monosaccharide)
- sucrose (disaccharide)
- lactose (disaccharide)
- maltose (disaccharide)
36
Complex Carbohydrates
- Starches (stored in the body as glycogen)
- Fiber (indigestible portion of plant)
37
What are the 2 types of Fiber
1. Insoluble Fiber
2. Soluble Fiber
38
Benefit of Insoluble Fiber
reduces the risk of cancer
39
Benefits of Soluble Fiber
- reduces the risk of cardiovascular disease
- helps lower blood cholesterol levels
40
What are Fats vital for? (6 total)
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
What fats should you avoid?
avoid trans fats
42
Should you practice eating fats in moderation?
yes
43
Benefits of Monounsaturated Fatty Acids (MUFAs)
- have been found to be healthier
- found to lower LDL (low-density lipoproteins) cholesterol and raise HDL (high-density lipoproteins) cholesterol
44
What essential fatty acids have been found to promote heart health?
Omega-3 & Omega-6 (polyunsaturated fatty acids/PUFAs)
45
Vitamins are ... soluble?
- Fat Soluble
- Water soluble
46
Fat soluble vitamins are absorbed through ...?
Fat soluble vitamins are absorbed through the intestinal tract
47
What vitamins are FAT soluble
A, D, E, and K
48
What can excess consumption of fat soluble vitamins lead to?
it can lead to toxic levels in the body
49
What does it mean when a vitamin is 'water soluble'?
it can dissolve in water
50
What vitamins are WATER soluble
B-complex vitamins & Vitamin C
51
Are water soluble vitamins toxic?
No, there is a low-risk of toxicity, since they tend to be excreted
52
Essential Vitamins
- Vitamin D
- Folate
53
What is Vitamin D referred to as?
the "sunshine" vitamin
54
Where is Vitamin D found
milk, yogurt, and fatty fish
55
Benefits of Vitamin D (3 total)
- improves bone strength
- fights infections
- lowers blood pressure
56
Folate is an essential ... vitamin
Folate is an essential B vitamin
57
What is Folate needed for
needed for DNA synthesis
58
Benefit of Folate
- reduces birth defects
59
FDA requires folic acid to be added to what kinds of food?
- breads
- cereals
- rice
- pasta
60
Minerals
inorganic, indestructible elements that aid in physiological processes
61
Benefit of Minerals
build body tissue and assist in bodily functions
62
Major Minerals (need more of)
- sodium
- calcium
- phosphorous
- magnesium
- potassium
- sulfur
- chloride
63
Trace Minerals (need less of)
- iron
- zinc
- manganese
- copper
- fluoride
- selenium
- chromium
- iodine
64
Sodium
Regulates blood & body fluids, transmission of nerve impulses, heart activity, and certain metabolic functions
65
Calcium
- Assists in the development of strong bones and teeth, muscle contraction, blood clotting, nerve impulse transmission, regulating heartbeat, cell fluid balance
66
In what foods is calcium commonly found in?
milk, leafy greens, and fortified plant milk
67
what is calcium best consumed with?
Vitamin D
68
What is the most common deficiency worldwide?
Iron deficiency
69
What is a key component in red blood cells
Iron
70
Anemia
the body's inability to produce adequate amounts of hemoglobin (the oxygen-carrying component of the blood)
71
Iron Overload
Can occur from ingesting too many iron containing supplements
72
What can excess iron intake cause?
- convulsions
- multi-system organ failure
- coma
- death
73
Environmental factors that increase risk of obesity
- 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
Socioeconomic status impact on obesity
- people in poverty may have less access to fresh, nutrient dense foods and opt for less expensive, high-calorie processed food (food deserts)
75
Understand psychosocial factor (alcohol) related to obesity
Alcohol has 7 calories per gram, more than either protein or carbohydrates
76
Basal Metabolic Rate (BMR)
minimum rate at which the body uses energy when at complete rest
77
Resting Metabolic Rate (RMR)
includes BMR plus additional energy expended through daily sedentary activities
78
Exercise Metabolic Rate (EMR)
accounts for the remaining physical activity and exercise caloric expenditures
79
Essential Fat
necessary for maintenance of life and reproductive functions
80
Underwater (hydrostatic) weighing
Measures the amount of water a person displaces when completely submerged
81
Skinfolds
Involves "pinching" a person's fold of skin (with its underlying layer of fat) at various locations on the body. Measured using caliper
82
Bioelectrical Impedance Analysis (BIA)
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
Dual-Energy X-Ray Absorptiometry (DXA)
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
Bod Pod
Uses air displacement to measure body composition. Large, egg shaped chamber made from fiberglass. Must wear a swimsuit.
85
Overweight
Having a body weight more than 10% above healthy recommended levels
86
Obesity
having a body weight more than 20% above healthy recommended levels
87
Underweight
having a body weight more than 10% below healthy recommended levels
88
Body Mass Index (BMI)
description of body weight relative to height
89
Formula for BMI
BMI = weight (kg)/height squared (m^2)
90
How many calories to people need to consume/get rid of for 1 pound of fat?
3,500 extra calories = one pound of additional storage fat
91
Physical Activity
- 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
Exercise
Planned, repetitive, and structured bodily movement undertaken to maintain or better physical fitness components
93
Foundational Components of Physical Fitness
- Exercise
- Cardiorespiratory Fitness (aerobic, aerobic capacity)
- Muscular Endurance
- Muscular Strength
- Flexibility
- Body Composition
94
Skill -Related Components of Physical Fitness (6 total)
- Agility
- Balance
- Coordination
- Power
- Speed
- Reaction Time
95
FITT Principle
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
SMART Goals
S: specific
M: measurable
A: action-oriented
R: realistic
T: time-oriented
97
Preventing Injuries Related to Physical Fitness (6 total)
- 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
Barriers to Fitness (6 total)
- Getting started
- Environment wellness
- Social wellness
- Knowledge/skill set
- Time
- Resources
99
Benefits of Regular Exercise (9 total)
- 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.
