exam 3 Flashcards by Sara Pishkar

What is nutrition?

The science of food and nutrients, their digestion, absorption, metabolism, and effect on health and disease.

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What are the two main forms of carbohydrates?

Simple carbohydrates and complex carbohydrates.

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What are examples of simple carbohydrates?

Glucose, fructose, and galactose.

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What are examples of complex carbohydrates?

Glycogen, starch, and fiber.

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How many kcals per gram does fat provide?

9 kcals per gram.

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What are the two main categories of fats?

Unsaturated fats and saturated fats.

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Why are unsaturated fats considered heart-healthy?

They lower LDL (‘bad’) cholesterol and reduce heart disease risk.

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What is the primary role of proteins?

To build and repair body tissue.

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How many essential amino acids are there?

9 essential amino acids.

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What are the two types of vitamins based on solubility?

Water-soluble (B vitamins, Vitamin C) and fat-soluble (A, D, E, K).

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What are the two types of minerals?

Major minerals and trace minerals.

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Who may benefit from vitamin and mineral supplements?

Vegetarians, pregnant women, people with chronic illnesses, and athletes in rigorous training.

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What is the optimal body fat range for men and women aged 20–39?

8–19% for men; 21–32% for women.

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Which hormone stimulates appetite?

Ghrelin.

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Which hormones suppress appetite?

Leptin and peptide YY.

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How many calories create a deficit to lose 1 pound of fat?

3,500 calories.

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What is anorexia nervosa?

An eating disorder characterized by intense fear of gaining weight and severe calorie restriction.

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What is bulimia nervosa?

An eating disorder involving cycles of binging and purging.

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What is cardiovascular disease (CVD)?

Any disease that affects the heart or blood vessels.

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What is atherosclerosis?

Arterial blockage due to fatty deposit buildup inside the blood vessels.

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What happens during a heart attack?

Blood flow to the heart is stopped, causing death of heart cells.

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What is hypertension?

Abnormally high blood pressure, typically >140/90.

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Name three major risk factors for coronary heart disease (CHD).

Smoking, hypertension, high cholesterol.

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What is stress?

A state of mental and physical tension that disrupts homeostasis.

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What is eustress vs. distress?

Eustress is positive stress; distress is negative stress.

What is allostatic load?

The body's limit for stress; constant activation of stress responses harms health.

Name two stress management techniques.

Progressive relaxation and meditation.

What are the main environmental extremes affecting exercise?

Heat, cold, and altitude.

What is the body's normal core temperature?

98.6°F.

What are the four methods of heat dissipation?

Convection, conduction, radiation, and evaporation.

What is acclimatization?

Gradual exposure to heat stress, typically over 12 weeks, to adapt the body.

how many non essential amino acids are there

what are minerals

Chemical elements that help the body function normally

compute that fat free weight of a 185lb man with 25% bf

100%-25% =0.75 75% 0.75x185=138.75 lb

what part of the brain controls appetite

hypothalamus

how much percentage calorie expenditure is RMR, TEF and PA

RMR- 60-75 PA- 15-35 TEF- 5-10

how many pounds should you lose a week

1-2 lbs

how much energy is required to synthesize 1lb of muscle

2500

how much muscle can be gained per week

0.25lbs

what is arteriosclerosis

A group of diseases characterized by a narrowing, or “hardening,” of the arteries

what is atherosclerosis

A type of arteriosclerosis that results in arterial blockage due to buildup of a fatty deposit inside the blood vessel

what is CHD

Disease that results from the atherosclerotic plaque blocking one or more coronary arteries; also called coronary artery disease

what is systolic and diastolic pressure

Expressed as Systolic/Diastolic Pressure Systolic pressure—pressure when heart contracts Diastolic pressure—pressure when heart relaxes

what value is high cholesterol

Total cholesterol (measure of all fractions of cholesterol in blood) should be less than 200 m g/d L

what personality type is Impatient, competitive, aggressive, highly motivated, sometimes Hostile

Type A, high HD risk

what personality type is Patient, nonaggressive, easygoing

Type B, low risk

what personality type is Competitive, highly motivated, highly confident, able to maintain a constant level of emotional Control

Type C, low risk

what personality type is Negative, anxious, worried, socially inhibited

the D, high risk

what personality types are high risk for Heart disease

A,D

what personality types are low risk for Heart disease

B,C

what is allostasis

Body’s ability to change/adapt to stress

what is the skin temperature

-Varies greatly with ambient temperature -91.4 F

what are the upper and lower pain thresholds for body temperature

109.4 and 50 F

what is convection

Transfer of heat and air Air circulation assists

what is conduction

Transfer of heat between to solid objects

what is radiation

-Transfer of heat via infrared radiation -Constricting and dilating skin vessels

what is evaporation

Water secreted by sweat glands to surface where it can evaporate

what is heat dissipation

Competition between muscles and skin for blood flow - decreasing physical performance Loss of fluid increases CV stress Slowed circulation time for cooling

what are the methods for heat dissipation

-blood flow cooling via skin -Gradient decreases with increase in skin temp increase and core temp increase -cooling methods work to cool skin then core

what are the adaptations to heat

High VO2max high blood volume competition for blood flow; muscle vs skin sweating

why are adaptations to heat different between men and women

-Women less tolerant to heat than men (VO2max related + baseline BF%) - women sweat less -Resting body temp/body fat locations

what elevation of core temp is required for acclimatization

sustained elevation of core temp by 1-3 F for 60-90 mins through exercise

what is the optimal sauna temperature

180-190F for an uncomfortable amount of time

what happens to blood after training

increase in volume- plasma volume and red blood cell volume

are infrared sauna effective?

no they are not hot enough

what does RICE stand for

-Rest -ICE -Compression -Elevation

what is the most important form of heat loss during exercise

evaporation - sweating

what does acclimation do

increases the body's ability to lose heat, decreases chances of heat injury

what does exercising in high altitudes do

-lower VO2 max -reduction in oxygen in the blood

what is the essential body fat for women and men

women- 8-12 men - 3-5