Test #2 Flashcards
what are the 6 keys to trans-theoretical change
1) Pre-contemplation
2) Contemplation
3) Preparation
4) Action
5) Maintenance
6) Termination
pre-contemplation
not considering change within the next 6 months
contemplation
considering change within the next 6 months
preparation
planning change in the next 30 days
action
first 6 months of change
maintenance
changed for more than 6 months
termination
fully changed and not tempted to return to old ways
what are the 3 macro nutrients
1) carbohydrates
2) Protein
3) Fat
what are the 6 essential nutrients
1) carbs
2) protein
3) fat
4) vitamins
5) minerals
6) water
Anorexia Nervosa
- intense fear of gaining weight
- deadliest psychiatric disorder in females ages 15-24
Bulimia Nervosa
recurrent episodes of binge eating followed by “purging” or throwing up/laxatives
Binge eating disorder
uncontrollable eating without any compensatory purging behavior (followed by guilt/shame/depression)
how many calories per gram in carbs
4 calories
how many calories per gram in protein
4 calories
how many calories per gram in fat
9 calories
what percentage of your diet should carbs make up
45 to 65%
what percentage of your diet should protein make up
10-35%
what percentage of your diet should fat make up
20-35%
what are the 2 micronutrients
1) vitamins (organic)
2) minerals (inorganic)
what is the first step in changing behavior
identifying a target behavior
what is a target behavior
an isolated behavior that is specific to what you are hoping to change
self efficacy
the belief in ones ability to take action and perform a specific task
locus of control
the figurative “place” a person designates as the source of responsibility for events in his or her life
internal locus of control
you are in control (drives behavior change)
external locus of control
other factors are in control
tools for behavior change
- visualization
- self talk
- role models
- identifying barriers and overcoming them
- group support
nutrition
the taking in of nutrients through consumption, metabolism and usage
where does most digestion occur
the small intestine
what breaks down macronutrients in the stomach
HCL and lipase
what are the 2 types of carbs
1) simple (2 or less sugars)
2) complex (more than 2 sugars)
what is the primary function of carbs
- supply energy to body cells
- used for high intensity activity
- broken down into glucose
what is the difference between refined and unrefined carbs
refined = processed and unrefined = natural (have more nutritional value)
glycemic index
a measure of how the ingestion of a particular food affects the blood glucose levels
dietary fiber
non-digestable carbs that are found in plants
functional fiber
isolated or synthesized in a lab to make it fiber
how much fiber do men and women need in their diet
men = 38 grams women = 25 grams
benefits of fiber
- decrease risk of diabetes and cancer
- decrease in cholesterol
how many amino acids make up proteins and how many are “essential”
20 total and 9 essential
complete proteins
meat
incomplete proteins
beans, legumes and nuts
what are fats used for
- supply energy
- provide energy
- support and insulate the organs
what type of activity is fat used for
low intensity activities
what are the 3 types of fats
1) saturated
2) unsaturated
3) trans
saturated fat
meat/dairy
trans fat
fried food
unsaturated fat
fish, nuts, avocado and oils
what is the healthiest type of fat
unsaturated (specifically monosaturated)
what are the 2 types of cholesterol
HDL = good cholesterol / LDL = bad cholesterol
what is the most important part of nutrition
water
antioxidants
substances that protect against the breakdown of body constituients by free radicals (fruits and veggies)
free radicals
chemically unstable, electron seeking compounds that can mutate genes
what type of calorie is used for food
a Kcal which is equal to 1,000 calories
how many calories are in a gram of alcohol
7 calories
3 components of measurement of energy expenditure
- basil metabolic rate
- thermic effect of food
- activity thermogenesis
energy expenditure measurement types
- doubly labeled water
- direct calorimetry
- indirect calorimetry
- accelormetry
- heart rate monitor
- pedometry
how many calories are in a pound
3,500
body dysmorphic disorder
a psychological disorder where you have a distorted perception of your body and focus on flaws more than anything else
muscle dysmorphia
dont think you are strong even though you are
body dysmorphia
when you think you are fatter than you are
