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EXCI 251 > Midterm #2 > Flashcards

Midterm #2 Flashcards

1
Q

Define flexibility

A
  • Ability of a joint to move through its full range of motion
  • is adaptable and increases with regular stretching exercises
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2
Q

What are the two different kinds of flexibility

A

Static flexibility

Dynamic flexibility

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3
Q

Define static flexibility and the factors that affect it

A

Ability to assume and maintain an extended position at one end or point in a joint’s ROM

  • stretch tolerance
  • tightness of muscles
  • tightness of tendons
  • tightness of ligaments
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4
Q

What is dynamic flexibility and the factors that affect it

A
  • static flexibility
  • strength
  • coordination
  • resistance to movement from (joint capsule, muscles and its fascia, ligaments, skin)
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5
Q

What are the different factors that determines flexibility?

A
  • Joint structure
  • muscle elasticity and length
  • Nervous system regulation
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6
Q

how does the joint structure determine amount of flex?

A

By nature and structure of how joint it made. Depends on:

  • hinge joint
  • ball and socket
  • joint capsules
  • hereditary
  • gender
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7
Q

Which joint structure has 1 axis of rotation and allows flexion/extension. Give an example

A

Hinge joint

Ie: knee, elbow, finger

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8
Q

Which joint structure has 3 axis of rotation, allows for flexion/extension, abduction/adduction, circumlocution and rotation of joint?

A

Ball and socket joints

Ie: hip/shoulder

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9
Q

What is a joint capsule?

A

Semi-elastic structures composed of connective tissue that gives strength and stability but limits movement

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10
Q

what determines the muscle elasticity and length?

A 
The connective tissue that surrounds and envelops the muscle.
It gives:
- structure
- elasticity
- bulk
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11
Q

What are the two principle connective tissue in muscles ?

A
  • Collagen: provides structure and support

- elastin: makes connective tissue flexible

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12
Q

Name the important structural protein?

A

Tintin -> filament of skeletal muscle that help align proteins that cause muscle contraction. Contributes to flexibility

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13
Q

How can regular stretching provide flexibility?

A

By lengthening muscle fibers through changes in sarcome res

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14
Q

When should stretching occur?

A
  • when muscle is warm - should be applied gradually

- sudden high stress is not good and can lead to damage

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15
Q

What is important in the nervous system for flexibility?

A

Proprioereception accomplished by proprioresceptors (muscle spindle and golgi tendon organ)

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16
Q

What is proprioreception?

A
  • sense of self, unconscious perception of movement and spatial orientation
  • senses body position, posture, balance and motion
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17
Q

What is the role of proprioreceptors? Name them

A

Are sensory nerve receptors in muscles/tendons/joints that give info to CNS about movement of body.

  • muscle spindle
  • golgi tendon organ
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18
Q

What does the muscle spindle sense?

Golgi organ?

A

1- Changes in muscle length , located in belly of muscle

2- monitors muscle tension (Stretching), located in junction between muscle and tendon. When too much tension, GTO will release to protect tendon

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19
Q

What is a reflex?

A

Predictable, involuntary response to a stimulus

(Spinal reflex doesn’t involve the brain

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20
Q

What is a motor neuron?

A

Motor nerve cell in spinal cord - CNS will establish connection with effector skeletal muscle cell

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21
Q

What is an afférent nerve fiber vs. Efferent

A

Afférent: carries signal from periphery to CNS

Efferent: caries from CNS to periphery

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22
Q

What is an agonist /antagonist?

A

Agonist - muscle contraction that opposes the action of another

Antagonist - muscle that opposes or resist the action of its agonist

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23
Q

Describe muscle spindles?

A
  • composed of muscle fibers called intrafusal fibers
  • located in parallel to muscle fibers
  • senses muscle length changes and control length of muscle
  • when initiated -> initiate STRETCH reflex
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24
Q

Describe GOlgi tendon organs

A
  • located in series with muscle fibers
  • activated by contractions that stretch tendons
  • monitors degree of tension
  • initiates reverse stretch reflex (TENSION REFLEX)
  • composed of small bundles of tendon fibers
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25
Q

What is the inverse stretch reflex?

A
  • protects muscle fibers from damage of extensive tension
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26
Q

Where are muscle spindle located compared to golgi?

A 
Belly of muscle (in parallel)
Myotendinous junction (in series)
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27
Q

Muscle response of msucle spindle?

A

Concentric msucle action

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28
Q

muscle response of GTO?

A

Reflexive muscle relaxation

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29
Q

What benefits does flexibility provide?

A
  • benefit to entire musculoskeletal system
  • Flex training:
    increases ROM, prevents muscle strains, increases strength, decreases risk of injury.
    Does not prevent overuse injuries
  • joint health:
    prevent deterioration, abnormalities in joint lubrification, arthritis increases balance and stability, joint health decreases with lack of exercise and age.
  • Prevention of low back pain:
    Usually due to muscle imbalances. Can be prevented by strength and flexibility in back pelvis and thighs. No clear relationship btw back pain and flexibility
  • additional:
    Relief of aches and pains, muscle cramps. Improved body position, strength for sport & life. Relaxation. Improved impaired mobility
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30
Q

how can you assess flexibility? And what is assessed?

A
  • static flexibility (easiest to measure)
  • dynamic flexibility (testing is limited )-> measures the increase in resistance during lengthening of skeletal muscle. More costly
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31
Q

Name the different measuring tools of direct static flexibility

A
  • Goniometer -> Measures the ROM as the difference between 2 joint angles of extreme ROM
  • Flexometer -> weight and 360 degree dial. Measures ROM for joint relative to downward pull of gravity
  • Indinometer -> also gravity dependent, measures diff. Btw long axis of the movin segment and live of gravity
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32
Q

What is a dorsiflexion?

Plantar flexion?

A

Flexion of ankle joint towards shin

Extension of ankle (foot downwards)

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33
Q

What is an indirect methods to measure static flexibility?

A

The sit and reach test

  • common
  • provides linear measure of ROM
  • research: not valid measure of low back/hamstring

Skin distraction test

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34
Q

What are the recommendations for stretching?

A

Min: all say 2-3 days/ week
Max: 4-7 days/wk (health canada) rest says 7

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35
Q

When should you not do flexibility training?

A

Before certain types of exercises as it can decrease the strength and performance.
Also when muscles are cold, increases risk of injury

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36
Q

What are the 3 intensity phases of stretch

A

1- get into position
2- continue until you sense tension
3- lowly apply stretch to point of slight discomfort

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37
Q

What is time recommendation for stretching?

A
  • depends on exercise and reps
  • total workout is approx. 10-30 min

ACSM and CSEP
- reps = 2-4
- times 10-30 sec
Rest times: 30-60 sec

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38
Q

What are the four common stretch techniques?

A

1- static stretch
2- ballistic stretch
3- dynamic (functional stretch)
4- proprioreceptive neuromuscular facilitation (PNF) stretch

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39
Q

Which stretching technique is the most used, safe and commended and is gradual and holding of 10-30 sec?

A

Static stretch

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40
Q

Which stretch technique should only be used for athletes and may cause injury and involves stretches in sudden forceful bouncing movement?

A

Ballistic stretching

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41
Q

What does dynamic stretching emphasizes, what is it?

A

Functional movements - moving through range of motion in exaggerated way but controlled
Ie: yoga, plyo. Used by athletes to warm up

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42
Q

What are the different PNF stretching methods?

A

1- contract relax technique

2- contract relax contract technique

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43
Q

Which stretching technique requires a partner?

A

PNF stretching

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44
Q

What does contract-relax technique entail?

A

Isometric contraction before stretch at 20-75% of max for 6 sec. Activates GTO, allows greater degree of stretch

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45
Q

which PFN technique improves ROM more?

A

Contract-relax-contract

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46
Q

what are passive/active stretching?

A

Passive: outside force/resistance provided by partner, weight gravity (more risk of injury)

Active: muscle is stretched by a contraction of opposing muscle (ie: calf muscle) -> safest, most convenient

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47
Q

Give summary of flexibility guidelines

A
  • perform stretch exercise statically
  • stretch to mild discomfort (not to pain)
  • hold 10-30 sec
  • rest 30-60 sec
  • perform both sides
  • increase intensity and duration gradually
  • perform gentle per warm up
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48
Q

After more than 2 months what increase in flex should be seen?

A

20-30% increase in flex.

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49
Q

What can back pain be related to?

A
  • sudden traumatic injury of longer term results of:

- weak inflexible muscles, poor posture, poor body mechanisms

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50
Q

What is the function of Spinal cord?

A
  • provide structural support for body
  • surround/protect spinal cord
  • support body weight
  • attachment site for muscles, tendons, ligaments
  • allow movement of neck and back
  • composed of vertebrae
  • attachement site for intervertebral disks
  • has nerve root
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51
Q

Name the 5 sep. Regions of spinal cords?

A
  • cervical
  • thoracic
  • lumbar
  • acrum
  • coccyx
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52
Q

What are intervertebral disks?

A
  • elastic disks between vertebrae
  • consist of gel and water surrounded by fibrous rings
  • shock absorber for spinal cord
  • hel[ maintain space between vertebrae where spinal roots are located
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53
Q

What are the spinal roots?

A

Bases of 31 pairs of spinal nerves, that branch off the spinal cord

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54
Q

What are causes of back pain?

A
  • movements that cause excessive stress on spinal cord

- risk factors (age >34, disease, history, sedentary life, low job, economic status, body weight, depression)

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55
Q

What are underlying causes of back pains?

A
  • poor msucle endurance/strength
  • poor posture or body comp
  • poor body mechanics
  • strained muscles, tendons, ligaments
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56
Q

What are symptoms of slipped disks?

A
  • numbness
  • radiating pain
  • loss of muscle function
  • depressed reflexes
  • muscle spasms
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57
Q

how to prevent low back pain?

A
  • correct posture
  • keep spine aligned
  • reg exercise (to increase muscle strength/end) of abdomen and back
  • perform lifestyle P.A
  • maintain body weight
  • dont smoke, decrease stress
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58
Q

how to manage acute back pain?

A
  • Ice/heat
  • OTC drugs
  • short bed rest
  • increase muscular endurance and flex
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59
Q

how to manage chronic back pain?

A

If longer than 3 months

- drugs, exercise, P.T, chiro, surgery

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60
Q

how to assess lower back muscular endurance?

A
  • side bridge end. Test
  • trunk flexors
  • back extensor e. T
  • front plank test
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61
Q

What are guidelines for low back exercises?

A
  • > 3 days/week
  • more muscle endurance than strength
  • regular CRE
  • use good form
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62
Q

name a few low back exercises?

A

Trunk twist
Curl up
Spine extension
Cat stretch

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63
Q

What is body composition?

A

The body’s relative amount of fat mass and fat free mass.

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64
Q

What is far free mass?

A

Water, muscle, connective tissue, organ tissue, teeth

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65
Q

What is fat mass?

A
  • includes non-essential storage and essential body fat
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66
Q

What is non-essential storage?

A
  • extra far stored in body within fat cells or adipose tissue
  • can be subcutaneous or visceral fat (around organs)
  • amount depends on age, sex, heredity, metabolism, diet etc
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67
Q

What is essential fat?

A
  • include lipids incorporated in nerves, brains, lungs liver
  • fat deposits are crucial for normal body functioning
  • protection of body, regulate hormone production, body temp and insulate
  • should be 3-5 % in men, 8-12% in women
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68
Q

Why is body composition important?

A

To see if overweight or obese and risks associated with it

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69
Q

What is being overweight?

Obese?

A
  • total body weight above recommended range for good health

- more serious degree of overweight - major health risk

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70
Q

What is the % body fat recommended?

A

Men: 13%
Fem: 28%

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71
Q

What is the situation of obesity in Canada?

A

Increase tremendously since 1978 because of sedentary life, eating out, stress etc
- second leading cause of death that is treatable.
- 45% of females
62 % of males

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72
Q

What is metabolic syndrome that can occur with obesity and overweight?

A 
Also called insulin resistance syndrome
- brings symptoms that increase heart diseases, Type II do and other
- have metabolic syndrome ie you have 3 of the following 5 symptoms:
1- large waistline
2- high BP
3- high fasting blood glucose
4- high triglycerides
5- low HDL
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73
Q

What are health problems associateed with obesity?

A
  • increase risk of death from form of cancer
  • CVD
  • type II
  • impaired immune function
  • arthritis
  • bone/joint disorders
  • sleep disorder
  • breathing rate
  • back pain
  • skin problems
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74
Q

What are the two different body fat distributions?

A

1- gynoid pattern (pear shape - women)

2- android pattern: mostly abdominal region (upper region, apple shape - men)

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75
Q

Excess fat n abdominal region increases risk for?

A

Hypertension, type II, mortality, early onset of heart disease, stroke, certain cancers

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76
Q

How is waist measurement used to measure risk?

A

Measures abdominal obesity and therefore indicator of risk

M >102 cm
F> 88cm

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77
Q

What are problems with waist circumference measurement?

A

External indicator and doesn’t tell you a bout subcutaneous fat
- waist to height would be a more accurate measure

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78
Q

Name the different types of diabetes Mellitus ?

A

1- type I diabetes:

  • major form, serious before 30 yrs
  • 10% of diab
  • pancreas produces little or no insulin

2- type 2 diabetes:

  • major, remaining 90% >40 yrs
  • pancreases doesn’t produce enough or cell are resistant
  • more in children now

3 - gestational diabetes
- 2-10% of pregnancies

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79
Q

What are risks associated with diabetes?

A
  • kidney failure
  • nerve damage
  • circulatory problems
  • heart attack
  • stroke
  • hypertension
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80
Q

What are factors that affect type II?

A

Age, obesity, P.inactiity, history, lifestyle

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81
Q

How to prevent type II?

A
  • Reg. PA
  • mod. Diet
  • modest weight loss
  • routine screening > 45 yrs
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82
Q

What are warning sings of diabetes?

A
  • frequent urination
  • extreme hunger/thirst
  • unexplained weight loss
  • fatigue
  • blurred vision
  • frequent infection
  • tingling/numbness
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83
Q

Fasting blood glucose data?

A

Diabetic >7mmol/L

Pre 5.6 - 7mmol/L

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84
Q

What is considered to have very low body fat?

A

M <3–5% body fat

F < 8-12 % body fat

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85
Q

What is extreme leanness linked to?

A
  • reproductive problems
  • circulatory problems
  • immune system
  • premature death
  • may develop Female athlete triad
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86
Q

What is the female athlete triad?

A

1- excess exercise or eating disorder
2- absent/infrequent mentration (amenorrhea - for three months)
3- when prolonged amenorrhea, can lead to osteoporosis and decreased bone density.

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87
Q

Who are susceptible to female athlete triad?

A
  • all physi. Active women and girls
  • 5-10% of women’s hat train
  • those in collegial sports
88
Q

What are typical signs of female athlete triad?

A
  • extreme weight loss
  • dry skin
  • loss of hair
  • brittle finger nails
  • cold hands and feet
  • low BP, high HR
  • swelling of ankles and hands
  • weakening of bones (repeated fractures)
89
Q

What is BMI?

A

Body mass index

  • used to measure body weight and to classify health risk associated with it.
  • more accurate than height/weight measure tables
  • weight/ height squared (kg/m2)
90
Q

how many increases in a foot?

A

12 inches

91
Q

how many lbs per kg?

A

2.2 lbs per kg

92
Q

What are downsides of using BMI?

A
  • Does distinguish fat weight vs. Fat free weight
  • can be inaccurate for some groups (ie: more muscle mass)
  • not useful for tracking changes in bod composition
  • women have more fat then men
93
Q

What does Health Canada use to classify risk?

A

BMI
Waist circ.
Body fat distribution
Other disease risk factors

94
Q

What are the different ways of assessing body composition?

A 
Direct (autopsy)
Indirect:
- hydrostatic weighing 
- air displacement plethysmography
- skinfold measurements
- Bioelectrical impédance analysis
- dual energy x-ray absorptiometry
 Total body electrical conductivity
95
Q

Describe underwater weighing

A
  • estimates total body density (Db) = body mass/body volume
  • gives you body volume through water displacement
  • through Archimedes principle
  • most accurate
  • uses Bd to measure % body fat and then insert in FM = % BF x BM
    FFM = BM - FM
96
Q

How does plethysmography air displacement measurement work?

A

Estimates body volumes through air dispalcent

97
Q

Describe skinfold measurements

A
  • simple and inexpensive
  • measures thickness of fold in part of body
  • how: 1- sump up values or insert values in questions to predict % body fat
  • make sure measurements are done at same time, standing, same place, three repeated
98
Q

Which technique sends electrical signal and measures body resistance? Based on what principle?

A

Bioelectrical impedance analysis

  • that fat-free tissues has lots of water therefore good conductor.
  • lower resistance = more FFM
  • must avoid dehydration or overhydration
99
Q

Describe energy x-ray absorptiometry

A
  • measure tissue absorption of high and low energy xray beams
  • an advanced technique
100
Q

What is total body electrical conductivity?

A
  • estimates lean body mass by passing through magnetic field- advanced techniques
101
Q

What are the two techinques that are advanced for measuring body fat?

A

Dual energy X-ray absorptiometry

Total body electrical conductivity

102
Q

What are two ways of assessing body fat distribution?

A

1- waist circumference

2- waist to hip ratio (M >0.94, F > 0.82)

103
Q

What are the different somatype that describe basic body build?

A

1- endomorphs (round, pear shape, wide hips)

2- mesomorphs (lean, muscular, broad shoulder)

3- ectomorphs (thin, narrow hips, little fat)

104
Q

Which somatype gain fitness easily?

A

Mesomorphs

105
Q

Which somatype gains weight easily?

A

Endomorphisme

106
Q

Which somatype is successful in gaining fitness?

A

Mesomorphs

107
Q

What are essential nutrients, name the 6 classes?

A
  • substances the body must get from food as they cannot be manufactured at all or fast enough
  • provide: energy, build and maintain body tissue, help regulate body functions
1- carbohydrates
2- proteins
3- fats
4- vitamins
5- minerals
6- water
108
Q

Which class of essential nutrients are organic?

A

Carbs
Proteins
Fats
Vit

109
Q

Which of 6 classes provide energy and are macronutrients?

A

Carbs
Proteins
Fats

110
Q

What is energy - what is it measured in?

A

Capacity to perform work, derived from energy containing nutrients in food (carbs, proteins, fats)

111
Q

Which essential nutrient has the most energy?

A

Fats (9kcal/g)

112
Q

What is Kilocalorie (kcal)?

A
  • measure of energy- containing nutrients in food

= 1000 calories (small c)

113
Q

what is the main functions of proteins?

A
  • form important parts of msucle/bone/blood/hormones, cell membrane
  • help in growth, regulate water balance, acid base balance, supply of energy
114
Q

What are the three most important AA that make up proteins?

A

Leucine, isoleucine, valine

115
Q

What is the diff. Btw complete proteins and incomplete proteins?

A

Complete: supply all essential AA in good amounts (ie: fish, meat)
Incomplete: supply most of all AA (ie: plant sources)

116
Q

how can you obtain complete protein sources?

A

By complementing two incomplete sources ie:
Grains + legumes
Or
Legumes + nuts/seeds

117
Q

What is the reco intake of protein?

A

Adults = 0.8g/kg

AMDR 10-35% of total daily intake

118
Q

how many kcal per g?

A

4kcal per g

119
Q

Does the majority of the population consume in good amounts?

A

Yes - 16% approx

120
Q

What occurs if you consume too much protein?

A
  • synthesized into fats
  • converted and stored as glycogen
  • burned for energy requirements
  • degraded into other products -> non essential AA
121
Q

What is the main function of Fats?

A
  • supply energy (most concentrated source, major fuel)
  • insulate, support and cuschions organs
  • adds flavour/texture to food
  • reg. Some body functions
122
Q

What are the different types of fats?

A
  • triglycerides (glycerine + 3.5 F.A)
  • glycérines (glycerol)
  • Fatty Acids (composed of carbon + 02 at the end) -> differ in degree of saturation
123
Q

Describe saturated vs. Unsaturated F.A

A

Saturated:

  • no double bonds
  • solid at room temp
  • found naturally in some animals

Unsaturated

  • has double bonds
  • liquid at room temp
  • mostly from plant sources
124
Q

Give example of food with most saturated F.A
Monosaturated
Polysaturated

A
  1. Red meat, while milk, cheese
  2. Olive oil, canola oil
  3. Corn oil, soybean
125
Q

What is hydrogenation?

A

Process by which hydrogen are added to unsaturated fats to increase the degree of saturation and urning it into solid fats (removing double bonds)

126
Q

What does hydrogenation occur?

A
  • To increase stability of an oil
  • improve texture of food
  • extend life shelf
  • transform liquid to solid (margarine)
127
Q

What are Trans. F.A?

A
  • type of unsaturated F.A produced through hydrogenation
  • small amounts found in animals
  • sources: fast food, baked goods, stick margarine
128
Q

What are omega-3 and omega 6 F.A?

A
  • forms of polyunsaturated F.A with double bonds at 3 and 6 carbon
  • body cant produce any before 9th carbon
129
Q

What are sources of omega 3 and omega 6?

A

3: fatty fish
6: corn, soybean, used in margarine

130
Q

What is the effect of trans F.A on health?

A

Increase LDL
Decreases HDL
Increases CVD and Type II

131
Q

What is the reco of fat intake by AMDR

A

20-35% of total dietary intake
0.6-1.2 for omega 3
5-10 for omega 6

132
Q

What is the main function of carbohydrates?

A
  • supply energy to the body’s cells
  • preferred form is glucose (primary for CNS, only for RBC)
  • has protein-sparing effect to prevent breakdown of muscle tissue
  • serve as primer for at metabolism by allowing triglyceride to be completely broken down and prevent ketone accumulation
133
Q

What are simple vs. Complex carbs?

A

Simple: contain 1-2 sugar units
- ie: monosaccharides (glucose, fructose, galactose) and disaccharides (maltose, sucrose, lactose)
Found naturally in fruits, milk, added in sofdrinks

Complex carbs:

  • chains of many sugar
  • include starches found in grains, legumes, tubers, and dietary fiber (fruits, veggies, legumes and grains)
134
Q

What is the simplest molecule that carbs are broken into to get absorbed? Where is it taken?

A

Glucose

- taken up by liver, msucle and stored as glycogen

135
Q

What occurs when you have excess carbs?

A
  • changed into fats and stored
136
Q

What are refined vs. Unrefined (whole grains) carbs?

A

Unrefined (whole grains):

  • take longer to chew and digest
  • enters blood stream more slowly
  • ie: quinoa, whole wheat
  • decreases risk of heart disease and type II, cancer

Refined:
White flour, white rice

137
Q

What is the glycemic index (GI)?

A

Measure of how the ingestion of a particular food affects blood glucose
Food high in glucose concentration causes quick change in blood glucose level - > linked to type II

138
Q

What is glycemic load?

A

Way of assessing the overall glycemic effect of a diet
- based on GI and # of CHO provided per serving
GL = (GI x CHO per serving)/100

139
Q

What are the recommendations of carbs?

A

RDA -> 120g/day

AMDR -> 45-65% of total caloric intake, 60-70% for endurance athlete
For added sugar <25% of TCI

140
Q

What are fibers?

A
  • Refers to non-digestible carbohydrates provided by plants

- on a source of carbs but good for health

141
Q

What are the different types of fiber?

A

Total fiber = Dietary fiber + functional fiber

Dietary fiber: non-digestible carbs * lignin present naturally in plants (ie: grains, legumes)

Functional fiber: non digestible carbs isolated from natural env. or synthesized and added in food

Can have soluble and non soluble fibers

142
Q

Contrast soluble and insoluble fiber

A

Soluble:

  • dissolves in water
  • viscous
  • fermentable by bacteria in large int.

Insoluble:

  • doesn’t dissolve in water
  • non viscous
  • typically non fermentable
143
Q

What are health benefits of soluble fiber?

A
  • slows body’s absorption of glucose
  • reduce risk of type II or help manage
  • bind cholesterol
  • decrease blood cholesterol concentration
  • decrease CVD
144
Q

health benefits of insoluble fiber?

A
  • binds to water makes feces easier

- prevents constipation, hémorroïdes, diverticulosis and diverticulitis

145
Q

What is diverticulitis?

A

Infection and Inflammation of the the diverticula

Diverticulosis - existence of diverticula in lignin of large intestine

146
Q

What is the reco intake for fiber?

A 
M = 38 g
F = 25 g

Canadians currently take less than that

147
Q

Describe vitamins and their function

A
  • organic substances, required in small amounts
  • need 13 vitamins
    Function:
  • vary per vitamin but many help initiate and speed up chemical rxn.
  • critical in production of RBC, dev and maintenance of cardiovascular, nervous and skeletal & immune function.
  • some help preserve healthy cells, by forming substances that act as antioxidants (vit. E, C, A Bcarotene)
148
Q

What are the differences between water soluble and fat soluble vitamins?

A

Water soluble:

  • dissolves in water
  • direct absorption
  • freely transported
  • excess is excreted
  • low toxicity

Fat soluble:

  • not easily dissolved
  • indirect absorption
  • chylomicrons trasnport in blood
  • excess stored in fat. Liver
  • high toxicity
149
Q

Name some of the water soluble vitamins?

A
  • thiamin
  • riboflavin
  • niacin
  • vit. B6
  • Vit. B12
  • Vit C
150
Q

Which vit. Have a role in energy metabolism?

A

Thiamin, riboflavin, niacin, vit. B6

151
Q

Which vit. Help maintain health of skin, mucous membrane, vision?

A

Riboflavin

152
Q

which is important in dev. And maintenant of nervous system?

A

Thiamin

153
Q

Which vit. Help with cardiovascular health?

A

Vit B6 and B12

154
Q

Which helps with synthesis of RBC and nervous system health?

A

B12

155
Q

Vit C is important for?

A
  • maintain + repair connective tissue, bones, teeth, cartilage
  • promote healing
  • increase iron absorption
  • healthy immune system
156
Q

Which deficiency causes beriberi. What is it?

A

Thiamin

- msucle wasting, dementia, an orexin

157
Q

Which deficiency causes Pellagra? What is it?

A

niacin

3Ds, diarrhea, dermatitis, dementia

158
Q

Which deficiency causes anemia, dementia, convulsion, nauseas?

A

vit. B6

159
Q

Which deficiency causes Survy, anemia, reduced immune system, poor iron absorption?

A

Vit. C

160
Q

Name the Fat soluble vitamins?

A

A,D,E,K

161
Q

What is the function of Vit A?

A
  • maintain vision & skin, lining of nose and mouth, immune function
162
Q

Function of Vit. D?

A

Dev. And maintenance of bones and teeth

- it helps increase calcium absorption in small intestine

163
Q

Role of Vit. E?

A

Protect and maintain cellular membrane by acting as antioxidant

164
Q

Role of Vit. K?

A

Production of protein essential for blood clotting and bone metabolism

165
Q

Which vitamins are important for bone metabolism?

A

Vit. D and K

166
Q

Deficiency in vit A causes:

Too much?

A

Night blindness and susceptibility to infection

2- liver damage, diarrhea, death

167
Q

Deficiency and too much of Vit. D?

A

1- rickets (bone deformities) and osteomalacia (adult form of rickets)

2- kidney damage, depression, death

168
Q

Deficiency + toxicity of Vit E?

A

1- RBC breakage/ anemia, msucle weakness, nervous problems

2- excess bleeding or clots

169
Q

Deficiency of vit K/ toxicity?

A

1- Haemorrhaging

2- Jaundice, brain damage, death

170
Q

Describe minerals?

A
  • inorganic elements, needed in small amounts

- 17 essential minutes

171
Q

Which minerals do we normally lack?

A
  • iron, calcium, Mg, potassium
172
Q

Name major minerals?

A
  • Calcium
  • phosphorous
  • Mg
  • Sodium
  • Chlride
  • potassium
  • sulfur
173
Q

What is the function of minerals?

A

Body function regulation:

  • fluid balance
  • acid-base balance
  • nerve function
  • muscle function
  • heart rhythm
  • blood pressure
  • act as antioxidant vs. Oxidative stress (Selenium)
  • transport o2 (iron)
  • assis in blood clotting (Calcium, copper)
  • help in growth and maintain body tissues (bone, teeth)
  • help release energy
174
Q

What are mineral dificiencies we see?

A
  • iron (anemia)
  • calcium (osteoporosis)
  • potassium - K (elevated blood pressure and bone mineral loss)
175
Q

Describe necessity of water?

A
  • major comp of body 50-60% of body weight
  • loss of it through urine, feces, sweat
    Function:
  • medium for Chem. Runs
  • used in digestion.absorption
  • transport of chemicals or substances
  • reg. Body temp
  • removes waste product
176
Q

What is hyponatremia?

A

When there is a lower than normal concentration of sodium in the blood because of excessive drinking

177
Q

What are photochemical?

A
  • Other food substances
  • abundant in fruits/veggies
  • can be antioxidant (block free radicals) and repair damage
178
Q

What are the two nutritional guidelines being used?

A

1- nutritional reference intake (DRIs)

2- Canada’s good Guide (translates DRI’s into balance food-group plan

179
Q

What is the role of DRI?

A
  • prevent nutritional deficiency diseases
  • promote optimal health
  • prevent chronic diseases
180
Q

What does the DRI include?

A
  • EAR (estimated average recommendation)
  • > meets requirement of 50% of population
  • RDA (recommended diathermy allowance)
  • > avg. requirement that meets requi. Of all healthy ind.
  • AI (adequate intake)
  • > based on an intake of healthy individuals (when not enough evidence)
  • Upper limit (UL)
  • > highest avg daily nutrient intake level that poses no adverse effect
181
Q

What is the acceptable macronutrient distribution ranges (AMDR)?

A

Defines a range of intake for macronutrients to reduced risk of chronic diseases + provide adequate levels of essential nutrients

182
Q

Should you take supplements?

A

DRI is aimed at getting from food, but should be taken in:

  • woment hat become pregnant (folate through folic acid)
  • ppl >50 yrs (vit B12)
  • ppl that smoke (Vit. C)
  • women with heavy menstrual cycle (Iron)
  • women with low calcium intake (calcium)
  • vegetarians
  • newborns
  • older ppl with dark skin/ exposed to little sunlight (Vit D)
  • ppl that consume too little calories
183
Q

What are Daily values?

A
  • Not DRI
  • sets of standard developed bu U.S FDA
  • expressed in % daily values on packages based on 2000kcal diet
184
Q

What is nutrient density?

A

Measure of nutrients provided per calories of food

185
Q

What BMI is considered overweight?

What percentage of the population is overweight/obese?

A

25-29.9

63%

186
Q

What are health implications of being overweight/obese?

A
  • premature death
  • type II
  • CVD (stroke, heart disease, hypertension)
  • certain cancers
  • gallbladder disease
  • respiratory problems
187
Q

What are benefits of weight loss?

A

Improve blood levels of HDL, triglycerides and blood pressure
- loss of 5-10% can reduce risk of weight related conditions

188
Q

What factors can contribute to excess body fat?

A
  • genetic factors >600 genes linked to obesity
  • physiological factors
  • lifestyle factors (portion size, eating out)
  • psychological factors (stress, cultural values)
189
Q

What is RMR?

A

Resting metabolic rate is the energy required to maintain vital functions (ie: breathing, HR, body temp) 60-70% of daily energy expenditure

190
Q

Vegetarian diets tend to be:

A

Low:

  • in total calories
  • animal proteins

High in:

  • complex cards
  • dietary fibers
  • folate
  • Vit C, E
  • carotenoid
  • phytochemicals
191
Q

What are the different types of vegetarian diets?

A
  • Vega
  • lactovegetarians
  • lacto-Vo-vegetarians
  • partial vegetarians (semi, pesco)
192
Q

what nutrients are of concerned with vegetarianism?

A

Vit B12, Vit D, Calcium, Iron, zinc

193
Q

What are the physiological factors that affect excess body fat?

A
  • metabolism (RMR)
  • energy-balance equation (key is to have negative energy balance equation)
  • hormones (plays a role in accumulation of body fat (puberty, perk, menopause)
  • > lepton is thought to be linked to obesity. Secreted by body’s fat cells
194
Q

When looking at lifestyle change for weight management, what should you look at?

A
  • diet and eating habits:
  • > total calories, portion size, energy density, fat + carb intake, eating habits # of times, small meals)
  • physical activity and exercise
  • > important to burn calories and maintain metabolism to use energy instead of store as fat
  • > > 150 min/week of CRE, resistance
  • thoughts and emotions
  • > should have realistic beliefs and goals, + thinking
  • coping strategies ppl use for stress
  • > smoking, drying, eating food
195
Q

how can someone overcome weight problem?

A
  • do it yourself (through healthy lifestyles, exercising, weight management)
  • use diet book (rarely work long term, reject unbalanced
  • dietary supplement and diet aids (OTC - formula drink, food bards -> no long term effectiveness) ( herbal supplement - little info on effectiveness)
  • weight loss programs
  • prescription drugs
  • surgery
196
Q

What is the recommended weight loss?

A
  • diet should be 1200-1500kcal
  • achieve a negative balance of 250-1000kcal per day
  • > 0.25kg/week-1kg/week loss or
    0. 5lb/wk - 2lb/wk
197
Q

What are weight loss programs?

A
  • noncommercial
  • commercial (ie: weight watchers)
  • online
  • clinical (for severely obese)
198
Q

What should good weight loss programs have?

A
  • safe and balanced diet with RNI
  • encourage p.A
  • slow weight loss
  • monitor if lose large weight
  • include counseling
  • include plans for maintenance
  • provide fees/costs + risk outcomes to expect
199
Q

how does prescription drug have to work?

A
  • reduce energy consumption
  • increase expenditure
  • interfere with energy absorption
  • most are appetite suppressant
200
Q

How do appetite suppressant work?

A
  • decrease hunger and increase fullness feeling (catecholamines or serotonin
  • produce modest weight loss > non drug treatment
    BUT: weight loss usually levels off or reverses after 4-6 months
    Recommended for BMI>30
201
Q

When is bariatric surgery recommended?

A

When BMI is above 40 or 35

202
Q

how does bariatric surgery work>

A

Modifies GI track by changing size of the stomach or how stomach drains
1- vertical bonded gastroplasty
2- Roux-en-y gastric by[ass

40-70% body weight in the following year

203
Q

What effects can surgery bring?

A
  • nutritional dificiencies
  • fat intolerance
  • vomiting
  • acid reflux
204
Q

Is liposuction a method to treat obesity?

A

No

205
Q

What is body image?

A

Mental representation a person holds about thei body at any given moment - perception, images, thoughts, attitudes, emotions about body.

206
Q

What are severe body image problems?

A
  • adolescent/adult with negative body image
  • body dismorphic disorder (BDD)
  • muscle dysmorphie
207
Q

What are eating disorders?

A
  • serious disturbances in eating patterns or eating related behavior because of negative body image and concern about body weight or fat.
  • is a mental disorder
  • all share dissatisfaction with body image/weight
208
Q

Anorexia nervosa

A
  • refusal to maintain body weight at healthy weight + feat off gaining
  • self starve
  • mostly women
  • BMI of <17.5
  • may engage in compulsive behavior
  • linked to CVD, endocrine problems
  • 50% of death related to suicide
209
Q

Bulimia Nervosa

A
  • characterize by recurrent episodes of binge eating followed by purging to prevent weight gain
  • begins early
  • hard to recognized because often normal weight
210
Q

What is purging?

A

Defined as use of vomiting, laxatives, enemas, diuretics, diet pills

211
Q

how to diagnose bulimia?

A
  • must eat large amounts of food within discrete time + lack of control
  • recurring purging
  • for at least once a week for 3 months
  • self evaluation influenced by body weight
212
Q

What are consequence of bulimia?

A
  • tooth decay
  • Esophageal damage
  • menstrual
  • depression
  • kidney damage
213
Q

What is binge eating disorder?

A
  • eating without compensatory behavior
  • to cope with stress and emotion
  • almost always obese
214
Q

To diagnose binge eating disorder?

A
  • large portion in short time +. Lack of control
  • binge association with 3 or more
  • > east fast
  • > feel extremely full
  • > eating a lot when not hungry
  • > eating alone cuts embarrassed
  • > feeling disgusted
  • once a week for three months
  • distress
215
Q

What is borderline disordered eating?

A

In some people who have symptoms but dont meet full diagnostic.
Can result in feeling of guilt in some

Warning signs:

  • thoughts of food dominate life
  • convinced worth is based on looks
  • occasional vomiting, laxative
  • feel compelled to exercise
  • sometimes eat nothing
216
Q

How to treat eating disorders?

A

Combination of psychotherapy, medication, medical management.

EXCI 251 (3 decks)

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