Final Review

Question 1

Seven Habits of Health

Answer 1

1. EAT BREAKFAST
2. DON’T SNACK
3. MAINTAIN NORMAL BODY WEIGHT
   - Overweightness contributed to: heart disease, hypertension, diabetes, orthopedic problems
4. AVOID ALCOHOL
   - Consume in moderation or not at all
5. DON’T SMOKE
   - Person loses 6-7 years of their life when they start to smoke, also leads to heart disease, lung cancer, COPD
6. 7-8 HOURS OF SLEEP PER NIGHT
7. REGULAR EXERCISE
   - Decreases risk for heart disease, Overweightness, osteoporosis

Question 2

Types of health

Answer 2

Environmental health- all chemical, physical, & biological factors external to a person

Psychological health- factors that affect ones mentality

Social health- interactions with other people; building friendships

Spiritual health- having a strong understanding of your morals/beliefs

Physical health- health of one’s anatomy

Question 3

Positive and Negative kcal balance

Answer 3

Positive Kcal balance- more intake than you burn

Negative Kcal balance- less intake than you burn

(AVG. amount of kcal per day = 2000)

Question 4

Motivation and Efficacy

Answer 4

Motivation- force/drive that leads people to take action

Efficacy- belief that one is capable of changing behavior

Question 5

Stress, Stressors, Distress, and Eustress

Answer 5

Stress- complex series of reaction, both psychological & physical in response to demanding or threatening situations

Stressors- events that produce physical & psychological demands on a person

Distress- events or situations that produce negative or unwanted outcomes & are difficult to control

Eustress- events/situations that create demands on a person that results in positive outcomes (Ex. Becoming a new parent, accepting a desired job)

Question 6

General Adaptation Syndrome

Answer 6

Alarm- adrenal glands release stress hormones to prepare the body to deal with a stressful event

Resistance- body maintains it’s protective physical reactions to the stressor

Exhaustion- physical stress defenses are weakened & you become more susceptible to infections

Question 7

Autonomic Nervous System

Answer 7

Parasympathetic division- slows things down & returns body to homeostasis in following a stressful situation

Sympathetic division- responds to a stressor by accelerating body functions —> releases epinephrine & norepinephrine from adrenal medulla —> leads to increase in heart rate, blood flow to muscles, release of glucose

Question 8

Fight or Flight

Answer 8

• Cortisol is released from adrenal cortex
• Facilitates the process of gluconeogenisis & suppresses immune system function, making the individual more susceptible to infection

Question 9

Metabolic Syndrome

Answer 9

Android Obesity- waist circumference GREATER THAN 40 inches (men) & GREATER THAN 35 inches (women) + two of the following:

• triglyceride is GREATER THAN 150 mg/dL
• High Density Lipoprotein is LESS THAN 40 mg/dL for men & LESS THAN 50 mg/dL for females
• Blood Pressure is GREATER THAN 130/85 mm/Hg
• Fasting Glucose GREATER THAN 100 mg/dL

Question 10

Good/Eh/Bad Cholesterol

Answer 10

• Cholesterol LESS THAN OR EQUAL TO 200 mg/dL = Good ☺️
• Cholesterol is 200-240 mg/dL = Eh 😕
• Cholesterol is GREATER THAN 240 mg/dL = Bad 😟

Question 11

Belloc and Breslow

Answer 11

• 50% of mortality rate from the 10 leading causes of death is due to cancer
• 3/4 cancer death due to behavior
• > 40 years ago (1972
• 7000 people aged 20-70; tested every five years to see their health and behavior
• Results led to “SEVEN HABITS OF HEALTH”

Question 12

Lipoproteins and The 4 kinds of lipoproteins

Answer 12

Lipoprotein- part lipid, part protein

4 Kinds:

1. Chylomicron- biggest, least dense, takes lipids from gut to lover
2. Very Low Density Lipoprotein (VLDL)- made in liver, take lipids from liver and out to the body
3. Low Density Lipoprotein (LDL)- “bad cholesterol”
4. High Density Lipoprotein (HDL)- “good cholesterol”

Question 13

Total cholesterol/HDL

Answer 13

• LESS THAN 5 = GOOD ☺️

- GREATER THAN 5 = BAD 😟

Question 14

Nutrients

Answer 14

• 6 classes and 45 nutrients
• Macronutrient: carbs, lipids, protein, water
• Micronutrient: vitamins and minerals
• Nutrients are essential, you have to have it and the body can’t make it, no nutrient can do anything by itself, no nutrient can cure anything which was not caused by a lack of that nutrient

Question 15

Nutrient Classes (6 Classes) and their functions

Answer 15

1. Carbohydrate
2. Lipids: Fats, phospholipids, sterols
3. Protein
4. Minerals
5. Water
6. Vitamins

• Carbs, lipids, and protein provide energy
• Lipids, protein, minerals, and water build and repair tissue
• Lipids, protein, minerals, water, and vitamins regulate body processes

Question 16

How many kcal/grams: Carbohydrates, fat, protein, and alcohol?

Answer 16

• CHO = 4 kcal/g
• Fat = 9 kcal/g
• Protein = 4 kcal/g
• Alcohol = 7 kcal/g

Question 17

Sound diet… Easy as one, two, three!

Answer 17

1. Eat a wide variety of foods
2. Be aware of calorie balance
3. Eat well 80% of the time and eat whatever 20% of the time

Question 18

Dietary Guidelines

Answer 18

1. Nutrients within kcal needs- nutrient density –> larger amount of nutrients in a smaller calorie package, person should consume about 2000 cal/day (should not go below 1200)
2. Weight management
3. Foods to encourage- fruits, veggies, whole-grains, low-fat dairy
4. Fats ( LESS THAN 30% of kcal, LESS THAN 10% of kcal should be from saturated fat)
   - Saturated fat: tends to come from animals
   - Unsaturated fat: Tends to come from plants
5. Carbohydrates- emphasis on complex CHO and fiber
6. Sodium and potassium- deem phasing sodium, emphasize potassium
7. Alcohol- in moderation, if at all

Question 19

Monosaccharides (3 kinds) and Disaccharides (3 kinds)

Answer 19

Mono

1. Glucose
2. Galactose (comes from dairy)
3. Fructose (comes from fruit)

Di -> always contain glucose!

1. Sucrose (glucose + fructose)
2. Lactose (glucose + galactose)
3. Maltose (glucose + glucose)

Question 20

Types of fiber

Answer 20

Soluble- contributed to weight loss and helps with removal of cholesterol and healthy bowel movements

• dissolve in water, are viscous and gel-forming
• associated with risk reduction of cardiovascular disease and type-2 diabetes (body doesn’t create enough insulin, more common than type 1 and associated with obesity)

Insoluble- does not dissolve in water

• promotes softer, larger stools, regular bowel movements
• helps prevent hemorrhoids (painful bowler movements when a person strains; inflamed blood vessel in rectum/anus), Diverticulosis (pockets in colon that firm when straining to go to the bathroom)
• Good sources: wheat bran, seeds, nuts, and brown rice

Question 21

Insulin and glucagon

Answer 21

Insulin- Made from beta cells in pancreas, makes blood glucose go down. Glucose over 180 = bad

Glucagon- causes blood glucose levels to rise, forms glucose

Question 22

Glycemic index (0-100)

Answer 22

High = GREATER THAN 70 (white bread, white rice)

Low = LESS THAN 55 (whole groans, beans, seeds)

Question 23

Nurses health study

Answer 23

• CVD risk increases 100% for each 2% increase in trans fat kcal intake
• replacing but 2% of kcal from transfats to nontrans unsaturated fats cuts CVD risk by more than half