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BPK 140 > Midterm 2 > Flashcards

Midterm 2 Flashcards

1
Q

Spaceship Earth

A

Worldview encouraging everyone on earth to act as a harmonious crew to work together toward greater good

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2
Q

How does alteration of Earths physical environment impact human health?

A

.

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3
Q

Five domains of environmental impact

A
  • air
  • water
  • land
  • food supply
  • waste products
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4
Q

Human population

A

Total numbers of humans currently living

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5
Q

How does human population stress water

A

Over population can lead to an increase in water pollution

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6
Q

How does human population stress air

A

Cause air pollution = health problems

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7
Q

How does human population stress land

A

Deforestation = animals losing habitats

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8
Q

How does human population stress NRG resources

A

.

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9
Q

Physical activity

A

All leisure + non leisure body movement produced by skeletal muscles that result in an increase in NRG (caloric expenditure)

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10
Q

Exercise

A

Activity requiring physical effort carried out to sustain/improve health and fitness

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11
Q

Sport

A

Form of ensure time physical activity that is planned, structured and competitive

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12
Q

Active living

A

Away of life in which physical activity is valued and integrated in to living by various means

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13
Q

FITT principle

A

Frequency
Intensity
Time
Type of activity

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14
Q

Health benefits of exercise

A
  • reduce BP
  • Improve lipoprotein profile
  • increase insulin sensitivity
  • prevents mid to moderate depressive disorders and anxiety
  • improve bone mass, muscle strength an body comp
  • prolongs life
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15
Q

Compare aerobic vs anaerobic

A

Both use energy (atp)

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16
Q

Contrast aerobic vs anaerobic activity

A

Anaerobic is without oxygen - moderate duration, high intensity

Aerobic is with oxygen - extended duration, moderate intensity

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17
Q

Designing aerobic fitness

A
  • warm up
  • aerobic activity (walking, jogging,running)
  • cool down
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18
Q

Muscle strength

A

Capacity to generate a large amount of force in a single contraction

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19
Q

Muscle endurance

A

Ability to perform many repetitions with submaximal resistance

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20
Q

Static flexibility

A

Range of motion when a joint is passively moved and remains in specific position

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21
Q

Dynamic flexibility

A

Involves movements while stretching, gradually increasing range of motion

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22
Q

Physical fitness

A
  • flexibility
  • muscular strength and endurance
  • body comp
  • cardiorespiratory
23
Q

Performance

A
  • agility
  • balance
  • speed
  • anaerobic power and capacity
  • rxn time
24
Q

Exercise risks

A
  • traumatic (acute)
  • overuse (chronic)
  • general over stress
  • dehydration
  • overtraining/compulsion
  • sudden death (CVD issues)
25
Individual differences
Adaptation is dependent on prior fitness and individual adaptability
26
Reversibility
Can lose as much as 50% of fitness improvements within 2 months of stopping exercise
27
SAID
Specific Adaptation to Imposed Demand body adapts to particular type of activity or stress imposed upon it)
28
Overload
Adaptation will only occur if system is stressed above normal capacity (needs to be progressive)
29
Macro nutrients
Proteins (4 kcal/g) - c Carbs (4 kcal/g) - c Lipids (9 kcal/g) - c Water (60% of body)
30
Micro nutrients
Minerals | Vitamins - c
31
Complete and incomplete proteins
Complete - all 9 essential aa Incomplete - lacking 1 + essential aa - structure - growth and repair - made from combo of 20 aa - 0.8 g/kg body weight recommended
32
Carbohydrates
``` Simple sugars ( mono, di-saccharides) Fibre - soluble(heart health) + insoluble (digestive health) Complex (polysaccharides) ``` - digested down to simple sugars, mostly as glucose used for energy - in food, carbs can be refined (processed) or unrefined( minimal to no processing)
33
Lipids
Saturated (solid @ room temp) - associated with CVD Unsaturated (liquid at room temp) - may reduce risk of CVD Trans -Associated with CVD - carry fat soluble vitamins (ADEK) - protect organs - regulate body temp - part of some hormones - energy
34
Vitamins
- help regulate body growth, maintain tissue and release NRG from foods - involved in manufacture of blood cells, hormones and other compounds
35
Minerals
- chemical elements (Ca, Na, Mg...) - help process regulation (muscle contractions, nervous system, etc..) - involved in body structure (bone, teeth)
36
Refined v unrefined carbs
refined carbs -processed and natural fibre has been stripped out unrefined carbs - unprocessed and contains fibre naturally found in the food
37
Antioxidants
prevents harmful effects caused by oxidation within the body | - vitamins C,E,A
38
Phytochemicals
compounds that exist naturally in plants
39
CCCS
- COOK: to proper temps - CHILL: refrigerate promptly - CLEAN: wash hands and surfaces - SEPARATE: dont cross contaminate
40
4 DRIs
1. Recommended dietary allowance (RDA) 2. Adequate intake (AI) 3. Upper limit (UL) 4. Estimated NRG required (EER0
41
Recommended dietary allowance (RDA)
Consumption of this nutrient meets 97% of pop
42
Adequate intake (AI)
Nutrient intake used as goal evidence - insufficient tp set as RDA AI values approximate the the amount of nutrient that sustains health
43
Upper limit (UL)
-highest amount of nutrient that will not promote symptoms of toxicity — intake should not exceed value
44
Mediterranean diet
- plant based diet rich in fruits, vegetables, legumes, cereal, wine and olive oil - lower incidence of heart disease
45
Japanese diet
- low in fat - high in salted, smoked, pickled food, fresh fish - lowest rates of HD, longest life expectancy
46
100 mile diet
-consuming food grown within 100 miles of where you live
47
6 principles of healthful diet
ABCDMV - Adequacy: getting enough nutrients required - Balance: getting good balance of all food groups - KiloCalorie control;- matching energy intake with energy expenditure - nutrient Density: making sure energy sources provide a variety of essential nutrients, not just “empty calories” - Moderation: getting too title, too much - Variety: getting a range of food items from each food groups
48
Trends of obesity/overweight in NA
.
49
Groups at a higher risk of being overweight/obese
.
50
Two methods of determining idea weight and limitations
.
51
Problems with fad diets
.
52
Guidelines for sensible weight control
1. PA 2. Sensible diet 3. Change in eating habits 4. psychological modification 5. Social support
53
Dangers of obesity
- stroke - CAD - hypertension - sleep apnea - diabetes type II - osteoarthritis - high blood cholesterol - some forms of cancer

BPK 140 (3 decks)

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