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Human Health Promotion KHP > KHP Exam 2 > Flashcards

KHP Exam 2 Flashcards

1
Q

Essential nutrients

A

Needed to maintain and repair tissues and regulate body functions

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2
Q

Macronutrients

A

Needed in large amounts

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3
Q

Micronutrients

A

Needed in small amounts

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4
Q

What are the 4 macronutrients

A

Water
Proteins
Carbs
Fats

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5
Q

What are the two micronutrients

A

Vitamins and mineral

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6
Q

What is a calorie

A

Measure of energy provided by food
Carbs, proteins, and fats

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7
Q

What are the 4 functions of water

A

Digest absorb and transport nutrients
Regulate the body’s temp
Carry waste out of the body
Lubricate body parts

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8
Q

How much water is needed per day

A

8-12 cups

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9
Q

AMDR for carbs

A

45%-65%

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10
Q

What is the function of protein

A

Build and maintain muscles, bones, and other body tissues
Form enzymes that facilitate chemical reactions

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11
Q

AMDR for protein

A

10%-35%

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12
Q

What are the 4 functions of fats

A

Provide essential fatty acids
Assist in the absorption of fat and soluble vitamins
Provide emergency reserve
Affects the texture and taste and smell of food

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13
Q

Fats are the body’s principal form of

A

Stored energy

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14
Q

AMDR for fats

A

20%-35%

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15
Q

Saturated fats/ Trans

A

Less than 1/3
Animals

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16
Q

Monounsaturated

A

Plant sources

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17
Q

Polyunsaturated fat

A

Oils

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18
Q

What is LDL

A

Low density lipoproteins______bad cholesterol

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19
Q

HDLS

A

High density lipoproteins______good cholesterol

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20
Q

Trans fatty acids

A

Increases the risk of cardiovascular disease

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21
Q

Minerals

A

Naturally occurring substances needed by the body in small amounts

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22
Q

Vitamins

A

NEEDED IN Small amounts

Serve as catalysts for releasing energy from carbs, proteins, and fats while maintaining other body components

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23
Q

How many vitamins does your body need

A

11 specific vitamins

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24
Q

Where can vitamins found

A

Found in a variety of foods
Supplements not always necessary

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25
Sedentary
Light physical activity
26
Moderate
Active
27
Active
More than 3 days a week
28
Fast food meals are
High in calories fat sodium and sugar and low in vitamins minerals and fiber
29
Food Deserts
More fast food restaurants in low income neighborhoods than in affluent ones
30
Food deserts
Low income areas where more than 500 people or 33% of the population have low access to a supermarket or a large grocery store
31
Food insecurity
A lack of affordable access to sufficient quality and quantity of affordable healthy food
32
Physical Fitness
Ability of Boyd to respond to physical demands
33
Physical Activity
Activity that require any type of movement/large muscle movement
34
Exercise
Structured/planned physical activity- often used to improve fitness
35
Moderate intensity workouts
150 minutes each week
36
Vigorous workouts
75 minutes each week
37
Five components of health related fitness
Cardio respiratory fitness Muscular strength Muscular endurance Body comp Flexibility
38
Overload
More than what accustomed to in order to see change
39
FITT FORMULA
Frequency Intensity Time Type
40
Cardiorespiratory fitness
Ability of heart and lungs to efficiently deliver oxygen and nutrients to the body’s muscles and cells via the blood stream
41
Muscular strength
Compactly of muscle to exert force against a resistance
42
muscular endurance
Compacting of a muscle to exert force repeatedly over a period of time
43
Mesomorphic body type
Muscular
44
Ectomorphic
Tall and thin
45
Endomorphic
Short and fat
46
Flexibility
Ability of te joints to move through the full range of motion
47
Benefits of flexibility
Maintain posture and balance Makes the movement easier and more fluid Prevents low back pain and injuries
48
Static stretching
Stationary
49
Passive stretching
Partner applies pressure
50
Ballistic stretching
Bouncing movements
51
PNF stretching
Contract-relax-contract-relax
52
Body comp
Real-time amounts of body fat and lean body mass
53
What are the two types of fat
Essential Storage
54
What is the recommended daily steps
10,000
55
RICE
Rest Ice Compress Elevate
56
Overweight
Body weight exceeds the recommended guidelines for good health
57
Obesity
Body weight that greatly exceeds the recommended guidelines
58
How has obesity been affected over the past 30 years
Drastically increased
59
Top 2 states of obesity in 2021
West virgina Kentucky
60
What percentage of kids are obese/overweight
1/3
61
4 ways to define Healthy body weight
BMI Body Composition Fat distribution- not a risk factor for illness Absence of any medical condition that needs weight loss
62
Underweight BMI
Less than 18.5
63
Healthy weight BMI
18.5-24.9
64
Overweight BMI
25-29.9
65
Obese BMI
30 and above
66
Underweight BMI kids
Below 5 percentile
67
Healthy weight kids
5-84 percentile
68
Overweight kids
85-94 percentile
69
Obese kids
95th percentile
70
Healthy range of Body fat percentage for males
8-24
71
Healthy range of Body fat percentage for women
21-35
72
Where you carry body fat helps determine your
Health risk
73
Waist circumference greater than ___ for men
40
74
Waist circumference greater than ___ for women
35
75
What do obese people have an increased risk for
Diabetes Coronary heart disease Stroke Gallbladder disease Osteoarthritis Lung problems Uterine, prostate, and colorectal cancer Problems becoming pregnant Pregnancy complications COVID-19
76
Function of carbs
Main source of energy
77
Benefits of Physical Activity and Exercise
Greater volume of blood pumped to body Increased muscle mass/strength/endurance Increased metabolism Increased depth of breathing Increased bone density Increased joint ROM
78
What are the three heat disorders
Heat cramps Heat exhaustion Heat stroke
79
Which two states have the highest obesity rates
West Virginia Kentucky
80
How does the obesity rates increase
Starts south east and spreads west
81
What is technically the lowest rates of obesity state
D.C.
82
Lower BMI and higher BMI have increased risk of
Death
83
Ways to measure body fat percentage
Under water weighing
84
90-95 percent of people with diabetes
Have type 2 strongly associated with obesity
85
Parental obesity=
Childhood obesity
86
Positive energy balance
Gain weight
87
negative energy balance
Lose weight
88
Reasonable weight lose
1-2 pounds per week
89
How many calories does one pound of body fat store
3500
90
What is body image
Mental representation that a person has of his/her own body, includes perception, attitudes, thoughts, and emotions
91
Positive body image
Enhanced well being Body satisfaction Healthy eating behaviors
92
Men are more _____ oriented than
More shape oriented rather than weight oriented
93
What else happens with puberty
Girls gain weight Guys tend to lose weight
94
Disordered eat and eating disorders
May occur in response to emotional stress, an upcoming athletic event, concern about personal appearance, etc.
95
Disordered eating behaviors
May or may not develop into a full blown eating disorder
96
Anorexia
Starving diet
97
Bullimia
Binging/Perging
98
How does anorexia cause changes throughout the body
Electrolyte disturbance Swollen legs due to excess fluid Loss of calcium/osteoporosis Kidney failure Low blood pressure Decreased brain size Low energy
99
How does bulimia cause changes throughout the body
Swollen fact Calluses from self induced vomiting Bloating Diarrhea Irregular heart rhythms Electrolyte imbalances Low blood pressure Stomach can enlarge dramatically
100
Body dysmorphic disorder
Preoccupation with an imagined or exaggerated defect in appearance
101
Muscle dysmorphia
Preoccupied with being very muscular-more common in men
102
Female athlete triad
Disorder eating Amenorrhea-loss of menstrual cycle Osteoporosis

Human Health Promotion KHP (3 decks)

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