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promotion of health & wellness > nutrition and exercise > Flashcards

nutrition and exercise Flashcards

1
Q

essential

A

must get from foods

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2
Q

how many groups of essential nutrients

A

6

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3
Q

macronutrients

A

need in larger amounts
carb, fat, protein, water

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4
Q

micronutrients

A

need in smaller amounts
vitamins, minerals

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5
Q

process of breaking foods down into compounds the GI tract can absorb and the body can use

A

digestion

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6
Q

energy

A

capacity to do work

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7
Q

measure energy

A

calories

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8
Q

measure of energy in food

A

kcal

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9
Q

1 kcal is the amount of energy from need needed

A

to raise the temp of 1 L of water by 1 degree C

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10
Q

cal/g
carb
fat
protein
alcohol

A

4, 9, 4, 7

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11
Q

ratio of a foods essential nutrients to its calories

A

nutrient density

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12
Q

protein form

A

parts of muscle, bone, blood, enzymes, hormones, cell membranes

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13
Q

building blocks of proteins

A

amino acids

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14
Q

how many common AA

A

20

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15
Q

how many essential AA

A

9

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16
Q

complete protein

A

food source supplies ALL essential AA in adequate amounts

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17
Q

examples of complete protein foods

A

beef, fish, poultry, eggs, milk, cheese, soy

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18
Q

incomplete protein

A

good source of most essential AA but low in one or more

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19
Q

examples of incomplete protein foods

A

plant sources, beans, peas , lentils, nuts

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20
Q

complementary proteins

A

combinations of plant-based proteins that paired together create complete proteins

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21
Q

examples of complementary protein

A

PB and whole wheat bread
rice and beans
corn and beans

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22
Q

protein AI

A

.8g/kg bodyweight

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23
Q

150lb person, how much protein

A

150/2.2*.8
54.4g

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24
Q

AMDR protein

A

10-35%

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25
Q

protein: AI distribution for men and women

A

56, 46

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26
Q

fat: linoleic acid AI distribution men and women

A

17, 12

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27
Q

AMDR fat

A

20-35%

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28
Q

fat: alpha-linoleic acid AI men and women

A

1.6, 1.1

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29
Q

carbs AI men and women

A

130 for both

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30
Q

carbs AMDR

A

45-65%

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31
Q

most concentrated source of energy

A

fat

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32
Q

fat aka

A

lipid

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33
Q

stored energy

A

fat

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34
Q

stored energy is major source at

A

rest and light exercise

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35
Q

fat provides

A

insulation, protection

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36
Q

fat aids absorption of

A

fat-soluble vitamins

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37
Q

fat necessary for

A

cell membranes, maintaining BP, maintaining healthy pregnancy

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38
Q

fatty acids are called ___ in food

A

triglycerides

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39
Q

types of fatty acids

A

saturated, unsaturated, polyunsaturated

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40
Q

saturated fat found in

A

animal fat, butter, cheese, palm coconut oil

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41
Q

monounsaturated fat found in

A

olive, canola, safflower oil, avocados, olives, PB, nuts

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42
Q

omega-3 found in

A

fatty fish, canola, soybean oils, tofu, walnuts, flaxseeds, dark leafy green veg

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43
Q

omega-6 found in

A

corn, soybean, cottonseed oil

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44
Q

essential fatty acids are

A

polyunsaturated

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45
Q

linoleic acid is omega ___, alpha-linoleic acid is omega ___

A

6, 3

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46
Q

chemical process of adding hydrogen atoms of unsaturated fatty acids to create solid, shelf stable fats known as trans fat

A

hydrogenation

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47
Q

artificial trans fat increase

A

risk of CVD
inflammation
insulin resistance

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48
Q

artificial trans fat damage

A

lining of vascular system

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49
Q

dietary guidelines on saturated fat

A

<10% total daily calories

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50
Q

all digestible carbohydrates are broken down into

A

single sugar molecule

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51
Q

simple sugar molecules

A

monosaccharides
glucose, fructose, galactose

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52
Q

parts of single sugar

A

disaccharides
sucrose, maltose, lactose

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53
Q

molecule of multiple sugars

A

starch

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54
Q

indigestible plant components

A

dietary fiber

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55
Q

storage form of complex carb

A

glycogen

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56
Q

whole grain parts

A

germ, endosperm, bran

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57
Q

germ

A

inner layer

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58
Q

endosperm

A

middle layer

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59
Q

bran

A

outer layer

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60
Q

whole grains have more

A

fiber, vitamins, minerals, phytochemical

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61
Q

refine grain: ____ removed

A

germ, bran

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62
Q

added sugars

A

white, brown, corn syrup, other sweeteners added

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63
Q

most sugars in the diet should come from

A

whole fruit, grains, milk, other dairy

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64
Q

how many g of carbs are needed a day at minimum

A

130

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65
Q

dietary fiber

A

non-digestible carb that is naturally present in plant foods

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66
Q

soluble fiber

A

dissolves in water or is broken down by bacteria in large intestine

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67
Q

soluble fiber delays

A

stomach emptying

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68
Q

soluble fiber slows absorption of

A

glucose

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69
Q

solute fiber reduces absorption of

A

cholesterol

70
Q

soluble fiber found in

A

oat bran, legumes, whole grains, soft fruit

71
Q

insoluble fiber

A

does not dissolve in water

72
Q

insoluble fiber increases

A

fecal bulk

73
Q

insoluble fiber prevents

A

constipation and hemorrhoids

74
Q

insoluble fiber found in

A

wheat bran, psyllium, seeds, nuts, stalks, leaves

75
Q

recommended intake of fiber

A

men 38 women 25

76
Q

organic substances required in small amounts to regulate various processes in cells

77
Q

fat soluble vitamins

78
Q

water soluble vitamins

A

c, b complex

79
Q

b complex vitamins

A

thiamin, riboflavin, niacin, b6, folate, b12, biotin, pantothenic acid

80
Q

vitamin functions

A

needed for chemical reactions
energy metabolism
RBC production
components in NS, skeletal, immune system
antioxidants

81
Q

sources of vitamins

A

fruit, vegetable, grains, fortified, enriched foods

82
Q

vitamin deficiencies associated with

A

health risk

83
Q

most important nutrient

84
Q

human body is ___% water

85
Q

humans can live __ days without food but ___ without water

86
Q

water needed for

A

digestion, absorption

87
Q

men: ___ liters of water

88
Q

women: ___ liters of water

89
Q

substances that can protect the body from damage by free radicals

A

antioxidants

90
Q

an electron-seeking compound that can react with fats, proteins, DNA, damaging cell membranes

A

free radicals

91
Q

free radicals implicated in

A

aging, cancer, CVD, other degenerative disease

92
Q

substances found in plant foods that may help prevent chronic disease

A

phytochemical

93
Q

__ foods may help lower cholesterol

94
Q

____ render some carcinogenic compounds harmless

A

cruciferous vegetables

95
Q

___ boost cancer-fighting immune cells

A

allyl sulfides

96
Q

___ in green veg may preserve eyesight

A

carotenoids

97
Q

phytochemical found in whole grains are associated with

A

reduced risk of CVD, diabetes, cancer

98
Q

standards designed to prevent nutritional deficiencies and reduce risk of chronic disease

99
Q

established to promote health and reduce risk for major chronic diseases through diet and physical activity

A

dietary guidelines for Americans

100
Q

food guidance tool to help individuals apply the dietary guidelines for Americans

101
Q

standards for nutrient intakes to prevent deficiencies

102
Q

types of DRIs

A

RDA, AI, EAR, UL

103
Q

FDA standards for food labels

A

daily values

104
Q

dietary guidelines are designed to encourage

A

improved nutrition and physical activity

105
Q

my plate groups

A

fruit, veg, grains, protein, dairy

106
Q

fruit serving per day

A

2 cups daily
1 cup fresh, frozen
1 cup 100% juice
1/2 dried

107
Q

vegetable serving per day

A

2.5 cups daily

108
Q

grains serving per day

A

6 x 1oz, 3oz from whole grains

109
Q

protein serving per day

110
Q

dairy/calcium serving per day

111
Q

my plate oils

A

choose plant and fish sources
good source of vit e

112
Q

oil serving per day

113
Q

why is exercise important

A

the body is meant to move

114
Q

physically active people have a reduced risk of

A

dying prematurely from all causes, with the greatest benefits found for people with the highest levels of physical activity and fitness

115
Q

improved cardiovascular functioning

A

 Improved functioning of the heart
 Improved oxygen circulation
 Protects health of arteries
 Reduces risk of CVD

116
Q

improved metabolic health

A

 More efficient use of energy sources (carb and fat)
 Improved hormone regulation
 Protective against cellular damage (free radicals)
 Activation of antioxidants
 Preserves telomere length

117
Q

improved body composition

A

 Increased calorie expenditure
 Increased lean mass

118
Q

6 major risk factors for CVD

A

sedentary lifestyle

119
Q

aerobic exercise and strength training reduce risk of CVD by

A
  • Lower BP
  • Increase HDL cholesterol
  • Reduce LDL cholesterol
  • Reduce triglycerides
  • Enhance function of cells that regulate blood flow
120
Q

higher levels of leisure-time physical activity are associated with lower risks of

A

13-26 types of cancer

121
Q

protection against osteoporosis comes from

A

weight bearing exercise

122
Q

exercise and type 2 diabetes

A

reduces amount of sugar in the blood and improves insulin sensitivity of cells

123
Q

improved psychological and emotional wellness

A

 Reduced anxiety and depression
 Improved sleep
 Reduced stress
 Enhanced self-esteem, self-confidence, self-efficacy
 Enhanced creativity and intellectual functioning
 Improved work productivity
 Increased opportunity for social interaction

124
Q

may be the single most important thing a person can do to improve their quality of life and ensure a longer, healthier life

A

exercising

125
Q

the body’s ability to respond or adapt to the demands and stress of physical effort

A

physical fitness

126
Q

5 components of health related fitness

A

cardiorespiratory endurance
muscular strength
muscular endurance
flexibility
body comp.

127
Q

ability to perform prologued, large-muscle, and dynamic exercise at moderate to high intensity

A

cardiorespiratory endurance

128
Q

regular cardiorespiratory endurance training conditions the heart and related physical functions promoting many improvements

A

 The heart pumps more blood per heartbeat
 Resting HR slows and BP decreases
 Blood volume increases
 Blood supply to tissues improves
 The body can cool itself better
 Metabolic health improves, which helps the body process fuel and regulate cell function

129
Q

the force a muscle can produce with a single maximum effort

A

muscular strength

130
Q

the ability to resist fatigue and sustain a given level of muscle tension

A

muscular endurance

131
Q

the ability of joints to move through their full ROM

A

flexibility

132
Q

proportion of fat and fat-free mass in the body

A

body composition

133
Q

healthy body composition

A

high ratio of fat-free mass and acceptable low level of body fat, adjusted for age and sex

134
Q

achieve realistic body composition through a lifestyle that includes

A

sensible diet and exercise

135
Q

ability to perform a particular sport or activity

A

skill related component of fitness

136
Q

speed

A

perform a movement quickly

137
Q

power

A

exert a force rapidly, based on a combination of strength and speed

138
Q

agility

A

to change position quickly and accurately

139
Q

balance

A

maintain equilibrium while either moving or stationary

140
Q

coordination

A

to perform motor tasks accurately and smoothly using body movements and the senses

141
Q

reaction time

A

respond quickly to a stimulus

142
Q

any body movement carried out by the skeletal muscles requiring energy

A

physical activity

143
Q

subset of planned, structured, repetitive body movements to improve or maintain physical fitness

144
Q

weekly guideline: ___ mins of moderate-intensity, ___ mins of vigorous intensity

145
Q

for more extensive health benefits and weight loss
___ mins moderate intensity
___ mins vigorous

146
Q

everyone should avoid

A

inactivity

147
Q

best exercise program is one that

A

promotes health, is fun to do

148
Q

conditions that may call for a modified exercise program

A

diabetes, asthma, heart disease, extreme obesity

149
Q

perform exercises specifically designed for each fitness component

A

specificity

150
Q

increasing amounts of stress on the body causes adaptations that improve fitness

A

progressive overload

151
Q

overtraining leads to

A

injury, illness, fatigue

152
Q

fitness improvements are lost when demand on the body are lowered

A

reversibility

153
Q

cardiorespiratory endurance purpose

A

increase VO2 max

154
Q

cardiorespiratory endurance frequency

A

3-5x per week

155
Q

cardiorespiratory endurance intensity

A

target HR zone

156
Q

measure of the metabolic cost of an exercise

157
Q

cardiorespiratory endurance time

A

20-60 min per workout

158
Q

cardiorespiratory endurance type

A

to stress large portion of the body muscle mass for a prolonged time

159
Q

cardiorespiratory endurance volume of activity

A

150 mins per week moderate

160
Q

cardiorespiratory endurance progression

A

rate depends on goals, fitness, health, age, adaptation

161
Q

cardiorespiratory endurance 20-24 year old target HR

A

127-180 BPM

162
Q

exercise for muscular strength and endurance type

A

isometric, isotonic

163
Q

isometric

A

static
application of force without movement

164
Q

isotonic

A

dynamic
application of force with movement

165
Q

sex differences in muscular strength

A

testosterone, skeletal size, speed of NS control

166
Q

muscular strength and endurance frequency

A

2 non-consecutive days

167
Q

muscular strength and endurance intensity/time/volume/progression

A

 1-5 reps strength, 10-25 reps endurance
 Progress slows as you become more fit

168
Q

flexibility

A

proper stretching

169
Q

flexibility frequency

A

2-3 days, 5-7 ideal

170
Q

flexibility Intensity, time, volume, progression

A

 Total of 90 seconds of discontinuous flexibility per joint Is recommended
 Increase intensity over time
 Progressively build flexilbility

171
Q

5 steps managing your fitness program

A

start slowly, get in shape gradually
beginning phase
progress phase
maintenance phase
exercise consistently

promotion of health & wellness (11 decks)

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