Repeat stuff from before midterm

Question 1

What is the best source of omega 3

Answer 1

Fish

Question 2

What is the best source of Omega 6

Answer 2

Safflower oil

Question 3

which is better DHA or ALA and why

Answer 3

DHA is better because ALA has to be converted to DHA before it is useful to the body and the body isn’t very good at this

Question 4

What are the best oils for a good balance of omega 3 and 6

Answer 4

Flax and canola

Question 5

what type of fatty acids can absorb directly into the blood

Answer 5

Short and medium chain FA’s can absorb directly into the blood

Question 6

who are short and medium chain fatty acids good for

Answer 6

good for people with malabsorption issues and old people and athletes since it provides a quick source of energy

Question 7

what is the worst type of fat for you

Answer 7

Trans fat (the straight configuration fat)

Question 8

what type of lipoprotein are long chain fatty acids packaged in

Answer 8

a chylomicron

Question 9

what is a chylomicron made up of

Answer 9

-Cholesterol (lipid that it is transporting)
-triglyceride (lipid that it is transporting)
-protein (helps give structure)
-phospholipid (Form the outer layer give it structure)

Question 10

how does fat make its way into the circulatory system

Answer 10

-absorbed from the digestive tract into the lacteals of the intestinal villa
-travels to left subclavian vein and into circulatory system

Question 11

Explain the recycling process of chylomicrons and how this affects LDL levels

Answer 11

-after chylomicrons transport fat they travel back to the liver to be recycled and broken down into its components ie cholesterol ie LDL’s
-some are taken up by receptors but some LDL is left to circulate in the blood
-when they circulate in the blood they can oxidize and build up plaque in the arteries

Question 12

what type of fat causes the biggest increase in LDL levels

Answer 12

long chain fatty acids ie saturated animal fats

Question 13

what is the portfolio diet

Answer 13

a diet that is designed to reduce cholesterol levels by using healthy fats especially fats the come from plant based options

Question 14

what does AMDR stand for and what does it mean

Answer 14

Average Macro Nutrient Distribution Ranges and it refers to the typical proportions of carbs proteins and fats that should compose a diet

Question 15

What are the AMDR for protein Carbs and Fat

Answer 15

Carbs: 45-65%
Protein: 10-35%
Fat: 20-35%

Question 16

what is the omega 3:6 ratio

Answer 16

1:5-10 omega3:omega 6

Question 17

What is saturated fat

Answer 17

Saturated fat is fat with every carbon bond taken up by a hydrogen or carbon bond

Question 18

what is the total cholesterol to HDL ratio

Answer 18

4:1 so for every 4 units of total cholesterol there should be 1 unit of HDL

Question 19

Who has the keto diet been proven to be most effective for

Answer 19

most effective for people with type 2 diabetes since they are eating less carbs

Question 20

How does the ketogenic diet impact CVD risk factors

Answer 20

it lowers all CVD risk factor indicators ie lowers markers in the blood except LDL levels

Question 21

What is considered a serving size of alcohol

Answer 21

12 0z beer (5%)
6 oz wine (10%)
1.5 oz of liquor (40%)

Question 22

what is the percentage breakdown of alcohol metabolism

Answer 22

-Alcohol dehydrogenase metabolizes about 80%
-MEOS enzyme metabolizes about 10%
-other 10% is excreted in urine and breath

Question 23

How much more alcohol do women absorb compared to men and why

Answer 23

they absorb about 1/3 more alcohol because they have less

Question 24

How many drinks per week to have a low moderate and high risk for chronic disease

Answer 24

-Less than 2 drinks per week = low risk
-2-6 drinks per week =moderate risk
-7+ drinks per week = high risk

Question 25

what are some health benefits of carob

Answer 25

-very low fat
-phenols (type of phytochemical that may help with cancer)
-may help lower anxiety

Question 26

what are some of the health benefits of chocolate

Answer 26

-antioxidants (better if it’s 70% and above dark)
-Stearic acid (type of fat that does not impact blood lipid profile)

Question 27

What are 5 recommendations to improve gut health

Answer 27

-increase intake of fiber
-introduce plant proteins and reduce the intake of animal proteins
-implement fermented food and beverages into diet (kimchi)
-increase intake of omega 3’s
-avoid artificial sweeteners and highly processed foods

Question 28

compared to other interventions what is the best way to prevent disease

Answer 28

30 mins of moderate to vigorous physical activity

Question 29

What are the CSEP guidelines for adults

Answer 29

150 min of moderate to vigorous physical activity per week and resistance training twice per week

Question 30

What are the 5 health related fitness components

Answer 30

-Cardiovascular endurance
-Muscular strength
-Muscular endurance
-Flexibility
-body composition

Question 31

What does FITT stand for and what is it meant to be used for

Answer 31

Frequency Intensity Time Type
Meant to help you plan your exercise regimen to get the maximum benefits of your exercise

Question 32

How many times a week should you perform cardiovascular endurance

Answer 32

3-6 days per week

Question 33

How many times a week should you perform muscular strength

Answer 33

2 times per week

Question 34

How many times a week should you perform muscular endurance

Answer 34

2-4 times per week

Question 35

How many times a week should you perform flexibility

Answer 35

5 times per week

Question 36

how fast do you have to walk to outwalk death

Answer 36

at least 5 km/hr

Question 37

when increasing exercise what would you increase first intensity, duration or frequency

Answer 37

increase frequency first before intensity and duration

Question 38

According to CSEP how much sedentary time are you supposed to have per day

Answer 38

8 hours or less of sedentary time