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Biology > Nutrition and Physical Exercise and Health > Flashcards

Nutrition and Physical Exercise and Health Flashcards

1
Q

What is a balanced diet?

A

When all the food groups are in the correct amount with nutrient dense foods meeting energy needs and correct nutrients to maintain health

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2
Q

What nutrients are required in larger amounts?

A

Macronutrients

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3
Q

What are the 3 macronutrients?

A

Carbs
Protein
Fats

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4
Q

What are the 2 different types of carbs?

A

Simple which is fast release and complex which is slow release

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5
Q

What type of carb is fibre?

A

Complex carb which contains cellulose which is not digestable

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6
Q

What occurs in the body when fibre is consumed?

A

The cellulose absorbs water which increases the volume of faeces in the body. The muscles of the gut then push against the bulk and force food along

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7
Q

What is the role of protein in the body?

A

Growth and repair with chains of amino acids

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8
Q

What is the difference between essential amino acids and non essential?

A

Essential must be taken in by food as the body makes non essential aa.

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9
Q

What is fats needed for in the body?

A

Energy, insulation, cell membranes, hormones

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10
Q

What does fats help the body absorb?

A

Vitamins A, D and E

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11
Q

What are the differences of saturated and unsaturated fats?

A

Saturated is animal source
Unsaturated is plant source

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12
Q

What nutrients are required in smaller amounts?

A

Micronutrients

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13
Q

What are the examples of micronutrients?

A

Vitamins. Minerals and Water

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14
Q

What are examples of some minerals?

A

Iron, Calcium and Sodium

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15
Q

How much water is recommended per day?

A

2 litres

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16
Q

What is water essential for?

A

Chemical reactions, cell cytoplasm, transport (blood), remove waste (urine), control temp (sweat), joints (synovial fluid)

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17
Q

What does RI stand for?

A

Reference intake

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18
Q

What is reference intake based on?

A

Average amounts for an average adult

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19
Q

Where is reference intake used?

A

Food labelling to show percentage of RI for nutrients in food

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20
Q

What is energy needed for?

A

Support body functions and physical activity

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21
Q

What body functions is energy needed for?

A

Basal metabolic rate, heart beat and digestive system

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22
Q

What does the amount of energy depend on?

A

Age
Sex
Level of Daily Activity

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23
Q

How is excess energy stored?

A

Fat around the organs

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24
Q

What BMI is classified as obese?

A

A BMI of 30+

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25
Q

What is a healthy bmi?

A

20-24

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26
Q

What is the waist size of an unhealthy male?

A

94 cm+

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27
Q

What is the waist size of an unhealthy female?

A

80 cm+

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28
Q

What do you have more chances of developing with obesity?

A

High Cholesterol
High Blood Pressure
Type 2 diabetes
Coronary heart disease
Stroke

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29
Q

What can the strain on hips obesity causes cause?

A

Joint problems and osteoarthritis

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30
Q

What sleeping problem can obesity cause?

A

Sleep apnoea with breathing problems

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31
Q

What organ can be badly impacted by obesity?

A

Gallbladder

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32
Q

How many macronutrients should you have a day?

A

100mg or more

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33
Q

How many micronutrients should you have per day?

A

Less than 100mg

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34
Q

What is a mineral?

A

An inorganic element that the body cannot make

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35
Q

What minerals are required in large amounts?

A

Calcium, sodium and potassium

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36
Q

What minerals are required in smaller amounts?

A

Iron, Chromium and zinc

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37
Q

How do you monitor iron, calcium and sodium levels?

A

Blood tests

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38
Q

How much irons should men intake per day?

A

65-180ug / eat 8.7mg per day

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39
Q

How much iron should women intake per day?

A

30-170ug / eat 14.8mg per day

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40
Q

What oxygen carrying pigments does iron make?

A

Haemoglobin (RBC) and Myoglobin (muscles)

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41
Q

What 3 other things is iron needed for in the body? RIM

A

For normal energy metabolism (respiration)
For metabolism of drugs and foreign substances which need removed from body
Immune system function

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42
Q

What foods contain iron?

A

Red meat, fish, grains, nuts, seeds, spinach and broccoli

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43
Q

What can the deficiency of iron cause?

A

Anaemia

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44
Q

Symptoms of anaemia?

A

Tiredness, lack of energy, pale, headaches and shortness of breath

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45
Q

Why is an anaemic person lack energy?

A

Reduced O2 to cells for respiration so less ATP

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46
Q

What is an anaemic person pale?

A

Lack of oxyhaemoglobin in blood capillaries near skin

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47
Q

What people are more susceptible to anaemia?

A

Vegans and vegetarians

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48
Q

How do you solve anaemia?

A

Iron tablets and Vit C

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49
Q

How do you solve severe anaemia?

A

Intravenous

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50
Q

How is iron lost every day?

A

Shedding of cells lining of the illium into faeces
Females lose some in menstruation

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51
Q

How is iron replaced?

A

Absorption from duodenum which requires vit C

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52
Q

How much calcium is needed per day?

A

700mg per day

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53
Q

What is calcium needed for?

A

Formation of bones and teeth, blood clotting, nerve function and muscle contraction

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54
Q

Where can you gain calcium?

A

Milk, Cheese, yoghurt, green veg, tofu, sardines and white bread

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55
Q

What is the deficiency in calcium called?

A

Hypocalcaemia which reduces bone mass

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56
Q

What can calcium deficiency lead to?

A

Osteoarthritis and nerve damage

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57
Q

How do organs regulate calcium?

A

Loss or gain from kidneys, intestine and bones

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58
Q

Why must calcium be carefully controlled?

A

Cardiac arrest can occur

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59
Q

Where is calcium regulated in body?

A

99% bones
1% blood bound to the protein albumen

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60
Q

What hormone is released when calcium is low?

A

Parathyroid hormone

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61
Q

Where is parathyroid hormone secreted from?

A

Parathyroid glands

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62
Q

How does PTH increase calcium levels?

A

Stimulates release from bones

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63
Q

How does PTH impact kidneys?

A

Increases amount reabsorbed

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64
Q

What does PTH do to enzymes activity level?

A

Increases so more active form of vit D produced

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65
Q

What vitamin increases absorbed of calcium?

A

Vitamin D

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66
Q

What hormone is released when calcium levels are high?

A

Calcitonin

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67
Q

Where is Calcitonin produced from?

A

Thyroid

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68
Q

What does calcitonin inhibit?

A

The release of calcium from bones

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69
Q

How does calcitonin impact kidneys?

A

Increases calcium excreted by the kidneys

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70
Q

How much sodium should a person intake per day?

A

2.4g per day

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71
Q

What is sodium needed for? TWAM

A

Acid/Base balance
Water and ion balance
Muscle contraction
Transmission of Nervous Impulses

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72
Q

How do you get sodium?

A

Table salt and processed foods

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73
Q

What can deficiency in sodium cause?

A

Hyponatremia

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74
Q

What are the symptoms of low sodium levels?

A

Low blood pressure
Shock
Irregular heart beat
Dehydration

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75
Q

How is severe and non severe sodium deficiency treated?

A

Intravenous OR salt tablets

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76
Q

How is sodium absorbed?

A

From food and drink by ileum

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77
Q

How is sodium lost?

A

Urine and Sweat

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78
Q

What hormone regulates sodium?

A

Adolsterone, ADH and ANP

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79
Q

What are vitamins?

A

Organic compounds required in tiny amounts

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80
Q

How are most vitamins gained?

A

Taken in by food

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81
Q

What are water soluble vitamins?

A

Vitamins that must be replaced every day in diet

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82
Q

Examples of water soluble vitamins?

A

Vitamin B complex and Vitamin C

83
Q

What are fat soluble vitamins?

A

They are stored in the liver and fatty tissues

84
Q

Do fat soluble vitamins need replaced everyday in diet?

A

No

85
Q

Examples of fat soluble vitamins?

A

Vitamins A, D, E and K

86
Q

How are vitamin levels monitored?

A

Blood tests

87
Q

How much vitamin D should you have a day?

A

4-5 ug per litre blood / eat 10ug/day

88
Q

What is Vitamin D needed for?

A

For absorption of calcium to strengthen bones and teeth

89
Q

What does Vit D prevent the loos off?

A

Calcium at kidneys

90
Q

How do you gain vitamin D?

A

Oily fish
Liver
Eggs
Milk

91
Q

How can Vit D be made in body?

A

Made in skin from cholesterol when exposed to sunlight

92
Q

What condition does vit D deficiency lead to?

A

Rickets

93
Q

What is the condition with vit D deficiency where bones become soft and fragile?

A

Osteomalacia

94
Q

What can rickets cause?

A

Bowed legs and nerve/muscle damage

95
Q

How is vitamin D deficiency treated?

A

Tablets supplements and dietary advice

96
Q

Who is more prone to vitamin D deficiency?

A

Those confined to indoors or who wear body covering for religious reasons

97
Q

What is vitamin B1 also known as?

A

Thiamine

98
Q

What is thiamine needed for?

A

Release of energy from food and nerve function

99
Q

How is thiamine gained through food?

A

Potatoes
Bread
Eggs

100
Q

What can a deficiency in vit B1 cause?

A

Beri Beri (nervous system disease)

101
Q

What is vitamin B2 also known as?

A

Riboflavin

102
Q

What is riboflavin needed for?

A

Release of energy from food, skin, digestive tract, red blood cells

103
Q

How do you gain vitamin B2?

A

Meat
Wheat
Eggs

104
Q

What can a deficiency in vitamin B2 lead to?

A

Aribofalvinosis (skin lesions, mouth ulcers)

105
Q

What is vitamin B3 also known as?

A

Niacin

106
Q

What is niacin needed for?

A

Release of energy from food
Skin
Nerve function

107
Q

What can vitamin B3 deficiency lead to?

A

Pellegra - vomiting, diarrhoea, depression

108
Q

What is vitamin B6 also known as?

A

Pyridoxine

109
Q

What is pyridoxine needed for?

A

Haemoglobin
Amino acids metabolism

110
Q

Examples of food which contains vitamin B6?

A

Chicken
Eggs
Vegetable

111
Q

What can a deficiency in pyridoxine lead to?

A

Tiredness
Numbness
Tingling hands and feet

112
Q

What is vitamin B9 also known as?

A

Folic acid

113
Q

What is folic acid needed for?

A

RBC
Spinal cord formation in embryo

114
Q

How do you gain vitamin B9?

A

Broccoli
Liver
Sprouts
Chick Peas

115
Q

What conditions can a deficiency in folic acid lead to?

A

Folate deficiency anaemia (lack RBC)
Neural Tube defects eg spina bifida

116
Q

What is vitamin B12 also known as?

A

Cobalamin

117
Q

What is cobalamin needed for?

A

RBC/ nervous system

118
Q

How do you gain vitamin B12?

A

Milk
Meat
Salmon
Cheese

119
Q

What occurs if you are deficient in vitamin B12?

A

Pernicious anaemia (vegans), extreme tiredness and lack of energy

120
Q

What occurs if you are deficient in vitamin B12?

A

Pernicious anaemia (vegans), extreme tiredness and lack of energy

121
Q

What is Vitamin E?

A

Fat soluble antioxidant

122
Q

Why do you need vitamin E?

A

immune system
Red blood cells
Eyes and skin

123
Q

What can vitamin E deficiency lead to?

A

Nerve and muscle damage
Weakened immune system

124
Q

How do you treat vitamin E deficiency?

A

Tablet supplements and dietary advice

125
Q

How are B vitamins regulated?

A

By absorption from small intestines

126
Q

How is Vitamin C regulated?

A

Absorption from the small intestines, tissue transport and the amount excreted and reabsorbed by the kidneys

127
Q

What organ controls vitamin E?

A

Liver controls conc and stores and excretes it

128
Q

What vitamin is actually a hormone?

A

Vitamin D

129
Q

What % of vitamin D is made where?

A

90% made in skin
10% made in diet

130
Q

How long can vitamin D remain inactive in the body for?

A

2-3 weeks

131
Q

How is vitamin D converted to active form?

A

By an enzyme

132
Q

Where do babies (0 to 2) get all their nutrition?

A

Breast or formula milk

133
Q

What supplement do bottle fed babies need?

A

Vitamin D for bone growth

134
Q

What do babies from 6months need energy and nutrients for in particular?

A

Calcium (bone growth)
Iron (haemoglobin)

135
Q

Why do children aged 2-12 need energy and nutrients?

A

Rapid growth and increased physical activity?

136
Q

What supplement and how much does a child aged 2-12 need?

A

Vitamin D, 10ug per day supplement

137
Q

When should a child change to semi-skimmed milk?

A

6-12 years

138
Q

How much higher % of protein do teenagers need than children?

A

50%

139
Q

What is peak bone mass?

A

The point at which bones reach maximum strength and density

140
Q

How does adults energy needs compare to teenagers?

A

Much less as they grow less and it depends on activity level

141
Q

What kind of meals do older people need?

A

Nutrient dense meals (low sugar, low far but high fibre)

142
Q

Why do older people also need vit D supplement?

A

Prevent osteoporosis

143
Q

What do older people need for brain health?

A

Vit B12
Folic Acid
Omega 3 fatty acids

144
Q

What do older people need to protect against CHD?

A

Omega 3 fatty acids
Unsaturated fats
SOluble fibre

145
Q

What sort of carbohydrates should diabetics eat?

A

Complex

146
Q

Why should diabetics consume complex carbs?

A

The digest slowly so sugar is gradually absorbed into the blood

147
Q

What foods should diabetics eat to avoid excess weight gain?

A

Low sugar foods
Low fat foods

148
Q

How many more kJ do pregnant woman need for baby first 3 months pregnancy?

A

1000

149
Q

How much folic acid do they need for 12 weeks?

A

40010 ug per day

150
Q

What should pregnant women avoid too much of?

A

Vitamin A

151
Q

Why should pregnant women avoid too much vitamin A?

A

Can cause eye, skull, heart defects

152
Q

What is bio availability?

A

The amount a nutrient absorbed from the diet into the blood

153
Q

How would you describe water soluble vitamins?

A

Dissolve in water and are easily destroyed or washed away during storage or food prep

154
Q

Where can fat soluble vitamins be stored?

A

Liver and fatty tissue

155
Q

What is cholesterol?

A

Fatty substance known as lipid

156
Q

What organ makes cholesterol and from what?

A

Liver from saturated fats

157
Q

How much cholesterol is needed?

A

Tiny amounts

158
Q

What is cholesterol needed for?

A

Build and maintain cell membranes
Makes bile salts (digest fats)

159
Q

What hormone does cholesterol make?

A

Steroid hormones such as testosterone and oestrogen

160
Q

How do cholesterol carried in blood?

A

It is insoluble so carried by lipoproteins

161
Q

What does low density, LDL do?

A

Carriers cholesterol from the liver to cells that need it

162
Q

Where does excess cholesterol do with LDL?

A

Builds up on artery walls and causes CHD

163
Q

What does high density, HDL do?

A

Carry cholesterol away from cells to the liver which it is passed as body waste

164
Q

What are the stages of heart disease?

A

Liver makes more cholesterol if a lot of saturated fat in diet
More LDL cholesterol in blood
Cholesterol builds up on wall of coronary arteries
Hardens into plaque
Narrows CA and increase chance of blood clot
Reduce blood flow to heart muscle
Starved of O2
Heart muscle dies
Heart attack
Artery leading to brain = stroke

165
Q

What is the plaque that forms also known as?

A

atherosclerosis

166
Q

What is a quick way to test cholesterol?

A

Blood from finger pin prick into a dipstick and results immediately

167
Q

What is the disadvantage of quickly testing cholesterol?

A

May be influenced by what a person has eaten in last few hours

168
Q

What is another way to test cholesterol?

A

Fasting blood test for 12hours

169
Q

What can you see about cholesterol with blood test?

A

Total Cholesterol
LDL chol
HDL chol
Triglycerides

170
Q

What are fats other than cholesterol in the blood?

A

Triglycerides

171
Q

What are the advantages of cholesterol fasting blood test?

A

More accurate and more info

172
Q

What is the condition for high cholesterol?

A

Hypercholesterolemia

173
Q

What causes high cholesterol?

A

Genetics
High saturated fats
Lack exercise
Diabetes
High B.P
Obesity

174
Q

What does high cholesterol increase the risk of?

A

Atherosclerosis
Heart disease
Stroke

175
Q

How can your diet change to lower cholesterol levels?

A

Diet in low saturated fats and high in polyunsaturated fats
Soluble fibres

176
Q

What is the condition for low cholesterol levels?

A

Hypocholesterolemia

177
Q

What causes low cholesterol?

A

A sudden change in diet or physical activity

178
Q

What medications can cause low cholesterol?

A

Statins

179
Q

What can low cholesterol increase the risk of?

A

Cancers
Stroke
Anxiety
Depression

180
Q

What enzyme regulated cholesterol?

A

HMG-CoA reductase

181
Q

How many deaths per year are as a result of obesity?

A

3 million worldwide

182
Q

How many premature deaths per year in UK?

A

1 in 10

183
Q

How much active play per day should a toddler have?

A

180 minutes

184
Q

What exercise should a child have a day?

A

60 minutes of moderate to vigorous exercise

185
Q

How much exercise should an adult (19-64) havea week?

A

150 minutes of moderate to vigourous exercise

186
Q

What type of exercise should an adult do over several days?

A

Running
Jogging
Cycling
Swimming

187
Q

What should an adult do 2 times a week?

A

Muscle strenghtening such as weights or yoga

188
Q

What exercise should older people get a week?

A

150 minutes of moderate aerobic activity

189
Q

What does exercise lower the risk of?

A

CHD
Stroke
Type 2 Diabetes
Cancer
Early death

190
Q

What does exercise reduce risk of with regards to mental health?

A

Depression, anxiety and stress as it improves social contact

191
Q

What does exercise strengthen to reduce risk of damage?

A

Ligaments, tendons, muscles and bones of muscular skeletal system

192
Q

How does exercise help co-ordination?

A

Improves flexibility which gives a greater range of movement

193
Q

How does exercise reduce risk of obesity?

A

Expends excess energy so less is stored as fat

194
Q

How does exercise benefit the cardiovascular system?

A

Strengthens heart muscle and increases cardiac output
Increases cardiac output delivers more blood carrying O2 and glucose for respiration
Lowers resting pulse rate and reduce recovery time
Lowers blood pressure

195
Q

How does exercise effect the respiratory system?

A

Cells respire faster
More O2 is required and more CO2 is produced
Breathing rate and depth increases
Increase rate of gas exchange
Increase lung capacity

196
Q

What type of drug is alcohol?

A

Depressant

197
Q

How much is one UK unit of alcohol?

A

10ml or 8g of pure alcohol

198
Q

How many units in one small shot of spirits?

A

1 unit

199
Q

How many units in glass of wine?

A

1.5 units

200
Q

How many units in one pint of beer/lager/cider?

A

2 units

201
Q

What is the recommended alcohol intake?

A

No more than 14 units a week spread over 3 or more days

202
Q

How much alcohol should men drink a day?

A

No more than 4 to 5 units

203
Q

How much alcohol should women drink a day?

A

No more than 2-3 units

204
Q

What is a risk of binge drinking?

A

Alcohol poisoning which causes the body to collapse

Biology (6 decks)

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