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KIN 100 > Test #2 > Flashcards

Test #2 Flashcards

1
Q

what are the 6 keys to trans-theoretical change

A

1) Pre-contemplation
2) Contemplation
3) Preparation
4) Action
5) Maintenance
6) Termination

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2
Q

pre-contemplation

A

not considering change within the next 6 months

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3
Q

contemplation

A

considering change within the next 6 months

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4
Q

preparation

A

planning change in the next 30 days

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5
Q

action

A

first 6 months of change

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6
Q

maintenance

A

changed for more than 6 months

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7
Q

termination

A

fully changed and not tempted to return to old ways

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8
Q

what are the 3 macro nutrients

A

1) carbohydrates
2) Protein
3) Fat

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9
Q

what are the 6 essential nutrients

A

1) carbs
2) protein
3) fat
4) vitamins
5) minerals
6) water

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10
Q

Anorexia Nervosa

A
  • intense fear of gaining weight

- deadliest psychiatric disorder in females ages 15-24

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11
Q

Bulimia Nervosa

A

recurrent episodes of binge eating followed by “purging” or throwing up/laxatives

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12
Q

Binge eating disorder

A

uncontrollable eating without any compensatory purging behavior (followed by guilt/shame/depression)

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13
Q

how many calories per gram in carbs

A

4 calories

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14
Q

how many calories per gram in protein

A

4 calories

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15
Q

how many calories per gram in fat

A

9 calories

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16
Q

what percentage of your diet should carbs make up

A

45 to 65%

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17
Q

what percentage of your diet should protein make up

A

10-35%

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18
Q

what percentage of your diet should fat make up

A

20-35%

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19
Q

what are the 2 micronutrients

A

1) vitamins (organic)

2) minerals (inorganic)

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20
Q

what is the first step in changing behavior

A

identifying a target behavior

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21
Q

what is a target behavior

A

an isolated behavior that is specific to what you are hoping to change

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22
Q

self efficacy

A

the belief in ones ability to take action and perform a specific task

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23
Q

locus of control

A

the figurative “place” a person designates as the source of responsibility for events in his or her life

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24
Q

internal locus of control

A

you are in control (drives behavior change)

25
Q

external locus of control

A

other factors are in control

26
Q

tools for behavior change

A
  • visualization
  • self talk
  • role models
  • identifying barriers and overcoming them
  • group support
27
Q

nutrition

A

the taking in of nutrients through consumption, metabolism and usage

28
Q

where does most digestion occur

A

the small intestine

29
Q

what breaks down macronutrients in the stomach

A

HCL and lipase

30
Q

what are the 2 types of carbs

A

1) simple (2 or less sugars)

2) complex (more than 2 sugars)

31
Q

what is the primary function of carbs

A
  • supply energy to body cells
  • used for high intensity activity
  • broken down into glucose
32
Q

what is the difference between refined and unrefined carbs

A

refined = processed and unrefined = natural (have more nutritional value)

33
Q

glycemic index

A

a measure of how the ingestion of a particular food affects the blood glucose levels

34
Q

dietary fiber

A

non-digestable carbs that are found in plants

35
Q

functional fiber

A

isolated or synthesized in a lab to make it fiber

36
Q

how much fiber do men and women need in their diet

A

men = 38 grams women = 25 grams

37
Q

benefits of fiber

A
  • decrease risk of diabetes and cancer

- decrease in cholesterol

38
Q

how many amino acids make up proteins and how many are “essential”

A

20 total and 9 essential

39
Q

complete proteins

A

meat

40
Q

incomplete proteins

A

beans, legumes and nuts

41
Q

what are fats used for

A
  • supply energy
  • provide energy
  • support and insulate the organs
42
Q

what type of activity is fat used for

A

low intensity activities

43
Q

what are the 3 types of fats

A

1) saturated
2) unsaturated
3) trans

44
Q

saturated fat

A

meat/dairy

45
Q

trans fat

A

fried food

46
Q

unsaturated fat

A

fish, nuts, avocado and oils

47
Q

what is the healthiest type of fat

A

unsaturated (specifically monosaturated)

48
Q

what are the 2 types of cholesterol

A

HDL = good cholesterol / LDL = bad cholesterol

49
Q

what is the most important part of nutrition

A

water

50
Q

antioxidants

A

substances that protect against the breakdown of body constituients by free radicals (fruits and veggies)

51
Q

free radicals

A

chemically unstable, electron seeking compounds that can mutate genes

52
Q

what type of calorie is used for food

A

a Kcal which is equal to 1,000 calories

53
Q

how many calories are in a gram of alcohol

A

7 calories

54
Q

3 components of measurement of energy expenditure

A
  • basil metabolic rate
  • thermic effect of food
  • activity thermogenesis
55
Q

energy expenditure measurement types

A
  • doubly labeled water
  • direct calorimetry
  • indirect calorimetry
  • accelormetry
  • heart rate monitor
  • pedometry
56
Q

how many calories are in a pound

A

3,500

57
Q

body dysmorphic disorder

A

a psychological disorder where you have a distorted perception of your body and focus on flaws more than anything else

58
Q

muscle dysmorphia

A

dont think you are strong even though you are

59
Q

body dysmorphia

A

when you think you are fatter than you are

KIN 100 (2 decks)

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