Unit 2 Flashcards
what are common misconceptions of stretching
- people warm and stretch at the same time so they often give the benefits of warming up to stretching as well even through they are not the same
- stretching prevents injury
- stretching reduces muscle soreness
- What is the research evidence for inclusion of flexibility as a health related fitness component?
- Hamstring flexibility decreases the likelihood of having lower back pain
- This is a huge factor because the amount of people living with lower back pain, decreasing their overall optimal health score is a lot!
- For the general population/general health, what is the stretching recommendation? Why?
- For the general population, if stretching occurs before an activity it should not be static stretching, it should be dynamic
- Also, people need to make sure that if they work one muscle group a lot (runners and how they tend to work the front of their legs most often), they need to stretch that muscle group and train/ work/ strengthen the opposing muscle group so that there is muscle balance
- What flexibility activities are recommended to be performed before doing dynamic physical activity? Why these activities and not others?
- Dynamic exercises are recommended that are similar to the motions that will be done during the activity
- This begins to prepare the body for the activity and these should not be explosive
- These should move through the range of motion
- These are beneficial because it plays into the idea of warming up the body, static stretching causes the body to cool down whereas the dynamic will allow for the heart rate to increase slightly and prepare the muscles/joints for the activities to follow
- Bolistic stretching is confused with this and it often is explosive movements and can lead to muscle tissue damage
- What does research support regarding length of time to hold/or perform static stretches for a muscle group? Why is this so?
- If someone is going to static stretch, they should do so after an activity or as activity in and of itself
- The stretches should be done for 2-3 sets and they should each last about 20-60 seconds
- The goal is do stretch each muscle group for 60-90 seconds
- What would the exercise prescription look like if the goal is to increase your range of motion (ROM)? Why are these components needed?
- This would require a prolonged stretching routine or activity such as yoga or barre to have 30-45 minutes of working on range of motion
- This is something that will allow for a longer lasting increase of motion because it lasts longer, in order to increase strength, you do not just do 7-10 minutes of lifting, and stretching is the same thing, 7-10 minutes will not create a long lasting effect
- Discuss the role that stretching and resistance training have in overuse injury prevention.
- To prevent overuse of a muscle, people that consistently do the same activites need to remember to train the opposing muscles with resistance training to make sure that their joints are not being pulled in one direction rather than another, leading to higher chance of injury
- These individuals also need to remember to stretch the muscles they are using for the specific exercise they tend to do often to make sure those muscles are not becoming shorter as a result of the constant use.
- Who are individuals who you would anticipate would have greater ROM in comparison to those that do not?
- Younger people tend to have a greater ROM than older people
- Women tend to have a greater ROM than men
- People with less tissue around joints have a greater ROM than those with lots of tissue around them (adipose or muscle)
- People who do activities that use the entire range of motion of a joint (swimmers) are more likely to have a greater range of motion of the joint as well
- What are environmental conditions that can impact health and performance?
- temperature
- Altitude
- Smog
- Snow/ice
- Which environmental condition is the most likely to lead to health issues?
- Heat! Very dangerous
- What methods are available for thermal regulation?
metabolism evaporation convection conduction radiation
metabolism
- This increases body temperature
- 75% of energy synthesized by the body is converted to heat (we are very inefficient)
- This is important in cold temperatures
- Evaporation
- This decreases body temperature
- Sweat evaporating from the skin is very important for decreasing temperature (doesn’t occur from the sweating it occurs from the evaporation)
- Convection
- Typically decreases body temp but can increase in unique situations
- This is the movement of air and how it can increase evaporation to increase the rate you lose body heat windchill
- In Arizona and places with crazy high temps, the movement of very hot air can increase the body temperature
- Conduction
- This can increase or decrease body temperature
- This could be jumping in ice cold water or sitting in a hot tub
- The cold water will cause the body to give up heat to the surrounding and become colder
- The hot tub will cause the internal body temperature to rise by taking in heat from the surroundings
radiation
- This can increase or decrease body temperature
- This could be from the sun, a fire, etc,
- There does not need to be direct contact but the body temperature is able to rise or fall based on it
- If you are working out at night and then stop your body will actually be cooled by radiation by giving off heat to the surrounding air that is colder than the body
- What is heat acclimation?
- Heat acclimation is the ability of the body to adapt to higher temperatures over a period of time and still be able to maintain an internal temp of 98.6
how long does heat acclimation take for the process to be completed for an active younger adult? Compare this time to an older or inactive individual.
- The process can take 8-12 days and it can change based on age, fitness level, stress you place on the body, and duration of heat exposure. (this needs to be done by exercising in the heat, you cannot just sit in the heat and try to adapt to it)
- If someone is older it will take them longer to adapt and if someone is less active it will take them longer to adapt
- What physiological differences would exist between a non heat acclimated individual exercising in hot humid conditions, compared to an individual who is heat acclimated?
- Once acclimated, people will:
1. Begin sweating sooner in response to heat and exercise –> allows for cooling to begin sooner
- The amount of sweat and the rate increases
- This allows for more evaporation –>more cooling - The sweat becomes more watery and less mineral based
- This preserves the ions we need but continues to allow for evaporation to cool the body - There will be an increased blood volume
- There will be a decreased heart rate
- And there will be a decreased rectal (internal temperature) to allow for less effort to make sure the body doesn’t go above 98.6
What is the current guideline/recommendation from ACSM/CDC regarding how much physical activity is needed to achieve health benefits?
- 150 minutes of moderate intense physical activity or 75 minutes of vigorous
- And two days of muscle strengthening exercises
- People need to sit less
- What proportion of the population is active at a level to achieve health benefits? What about college students? Why is there a difference between the general population and college students?
- 48% of people are sufficiently active for health benefits
- College students have people being more active on week days than during the weekend which is the opposite of the regular population
- They become less active after collage
- They have about 35-50% of the population insufficiently active
- What percentage of adults who begin exercise training programs dropout within 6 months? Why?
- 50% of people drop out of the exercise program
2. There are barriers, mental/psychological barriers, perceptions and knowledge also cause people
- What is the top reason people frequently give for not exercising? Why is this so?
Time
- People think they do not have time throughout the day to do something physical but typically if they really look at their day they do have time and they might just need to watch less tv
What are some personal/demographic factors associated with exercise adherence
age, gender, education level, socioeconomic statis
- younger people tend to be more active
- males tend to be more active
- higher educated people tend to have more physical activity and better adherence rates
- higher amounts of activity and adhereance are associated with higher socioeconomic status
What are some physical factors associated with exercise adherence
- percentage of body fat
- medical problems
- physical disabilities
- increased levels of any of these have been found to have less activity and less adherence to the activity plans
- these are seen to be consistent across individuals and ages
What are some psychological factors associated with exercise adherence
self-motivation
1. seen to have higher levels of activity and higher adherence to exercise plans if an individual has higher self motivation
mood disturbance
1. people with higher levels of mood disturbance are more likely to have less activity and less adherence to the activity program
What are some knowledge and belief factors associated with exercise adherence
people with perceptions of being in poor health
- people who think they are in poor health, even if they know it may help them, are less likely to be active and have low adherence
- could be because they think their body isn’t strong enough or heart can’t handle it
perceived beliefs about rehab
- some people think that activity will not help them so after incidences of heart attacks etc, they will not stick to the activity guides from the doctor and their success in the reab is based on their beliefs, if people see it as valuable, they will be better at following it
self-efficacy
- people with higher self efficacy will have higher levels of activity and adherence
perceived barriers
- this is something like “time”
- people have barriers that they think are stoping them but in reality they are not
What is the difference between group-based vs home-based exercise programs?
- group based is often a class or a group that gets together to do a workout together
Did King and colleagues find higher adherence rates in middle-aged adults for group-based or home-based exercise training programs?
- They have found that for middle aged adults, home based exercise programs have been found to have greater success because they may just work better in their schedule than having to go to the gym
- They found better adherence for home based!
There has been a call to widen/broaden exercise/physical activity choices to increase adherence to physical activity. What does this include?
- This means including moderate intensity activity
- This could include raking the leaves, walking the dog, cleaning the house
- They just want to decrease the amount of time people are sedentary and increase the amount of time people are up and moving
- Which of the models (ideographic, nomothetic) is being recommended to use when designing physical activity programs to enhance adherence? Explain why this is so.
- Ideographic model is being recommended because it is more about the individual and looks at what they want, need, and are able to do.
Not everyone enjoys the same activities and not everyone responds the same way to activities
By looking at the individual there are better odds of success and better chances of finding what works for them
One size does not fit all
- Lachman & colleagues indicated research has shown there are effective strategies to increase adherence. What are some of these strategies?
- To set a goal
- Plan how they will achieve the goal through “action plans”
- Social support
- Feedback on their work
- To self monitor
- All of these things can help increase the likelihood of adherence because this allows them to stay involved with the process and look for ways to enhance or change or make things better
- They also have to make sure they are proving to those around them by having social support and feedback from others
What psychological conditions did primary care physicians prescribe exercise?
They prescribed exercise for psychological conditions like depression and anxiety.
- Exercise was prescribed for Anxiety by 60% of physicians
- Exercise was prescribed for depression by 85% of physicians
What is the relationship between physical fitness and psychopathology?
- These have an inverse relationship
- People with high physical fitness have low psychopathology and people with high psychopathology have low physical fitness
What did research indicate regarding fitness levels of psychiatric patients? What about the relationship between fitness levels and length of hospitalization?
The psychiatric patients had low levels of physical fitness and the length of their stay in the hospital also affected it and the longer the stay was correlated with lower levels of physical fitness
What is the iceberg profile?
This is the graph that shows the rates of different moods compared to the common population
The athletes have less of all of the negative mood states compared to the regular population and have higher levels for the positive mood state
In the follow-up study examining athletes and non-athletes later in life, which group had positive mental health 20 years after graduating from college?
it was found that 20 years after graduation the athletes were more like the general population
any individuals that had high physical activity had positive mental health tho!
What is the difference between acute and chronic exercise.
- Acute is one exercise session
So going for a run
Chronic is a long term training session
- This would be participating in a 12 week or 6 month training program
- Anything that happens for an extended period of time at a regular basis
What mood changes occurred following an exercise session in pregnant women, as well as in women who had recently given birth to a baby?
There was significant increases in mood with one exercise activity during and after pregnancy
- There was decreases in depression and anxiety as well as increases in feelings of vigor
For individuals with mild to moderate levels of depression, how does exercise training compare to other known treatments for reducing depression? What about severe depression?
- For mild to moderate depression, exercise has been seen to work as well as psychotherapy and medication in reducing depression
- For severe, alone exercise is not sufficient but it can be used along with other things as an adjunct to treatment
Is one exercise session effective in reducing anxiety?
Yes it is, there is research showing that there is a reduce in anxiety
- So this would be more someone studying and super stressed, would feel better if they took a break and exercised
What about exercise training programs – how many weeks of exercise training result in the greatest reduction in anxiety symptoms?
Exercise training programs are seen to have reductions in anxiety disorders
- So if someone has a severe anxiety disorder, they can have a 3-12 week program that allows them to workout for at least 30 minutes and they will see decreases in their anxiety disorder
- This shows similar results 4-12 week time frame of medication as treatment
Exercise-induced analgesia has been found to occur following what modes of exercise?
Analgesia is the reduction in pain
- This is found to occur after aerobic, resistance, and isometric exercise (acute exercise)
- It is also seen to work to reduce pain symptoms across a variety of pain conditions (lower back pain, osteroarthritis) after performing a chronic exercise program
- The programs must be highly individualized so that the patient does not exacerbate symptoms
Can exercise be used to help older adults manage pain? What changes occurred following an 8 week progressive strength training program?
Yes it can!
The adults that went through the 8 week training program reported less amount of strong pain and more amounts of weak pain for both the upper body and the lower body (the pain was not going to go away completely due to having osteoarthritis but there was significant decreases in pain
Explain Sonstroems’s model.
His model showed:
- As people increase physical activity
- They increase their physical fitness
- And this leads to an increase in a persons estimation of their physical self
- Which leads to an increase in overall self esteem
- We can see that self esteem is increases with people who perform a 8-12 week exercise program of aerobic and resistance training
- This was done on children and adolescents (different from most of the other studies being done on mainly young adults and middle aged adults)
- It was found that people with lower baselines of self esteem had greater improvement in their levels of self esteem
- Sonstroem is the one who conducted most of this research
- What five mechanisms discussed in lecture are hypothesized to be responsible for the psychological changes that occur following exercise?
- Distraction hypothesis
- Thermogenic hypothesis
- Monoamine
- Opioids/endorphins
- Endocannabinoids
distraction hypothesis
- People are distracted from the worries and stresses of the day
thermogenic hypothesis
- Increases in body temp is similar to the sauna and whirl pool and saunas and whirlpools do cause lower anxity so maybe the heat has the same effect as exercise
Monoamine
- This could be the changes in hormonal levels can influence the body
- Norepi and serotonin have been looked at
Opioids/endorphins
This links the opioid system or the reward system in our brain being activated by exercise
Endocannabinoids
- This is a system is an extensive system with lots of effects and may decrease pain and have effects on psychological mood
What happened to anxiety following exercise, meditation, and quiet rest (Bahrke & Morgan study)? Describe the time course of anxiety reduction following exercise and quiet rest (Raglin & Morgan study).
Anxiety and BP went down after quiet rest and then went back up after about 15 minutes
Anxiety and BP went down after exercise for about 2-4 hours after exercise
What does exercise have in common with sauna’s and whirlpools?
They both warm the body! So could this be the reason for psychological effects
Were there reductions in anxiety following underwater exercise (Koltyn study with scuba divers)?
The results did not support the thermogenic hypothesis
What monoamines/neurotransmitters have been studied in the exercise psychology research?
What do the results indicate? Which monoamines/neurotransmitters have been studied the most?
- Norepinephrine, serotonin, and now more recently dopamine
- It has been found that exercise in animals does effect the amounts of these within the brain and there is a change in the concentration
- Norepinephrine and serotonin have been looked at the monst
- When was the endogenous opioid system discovered? Are the research findings regarding the opioid/endorphin hypothesis supportive and consistent?
- The opioid system within the body (endogenous) was discovered in the mid 1970s
- The research has been mixed but there is belief that the opioid system can be activated by exercise
- There has been a link to exercise and addiction and things like the “runner’s high”
When was the endocannabinoid system discovered? Can it be activated by exercise?
- This was discovered in the 1990s and is still in the preliminary steps
- This is similar to the opiod system in the sense that there are many effects throughout the body from it including changes in pain levels and psychological effects.
- Recent research is looking to see if exercise activates this system and if this could be the reason for exercise related effects on mood
- Which hypothesized mechanism has been linked to exercise addiction?
- The opioid system
- There are published criteria for substance abuse (e.g., DSM_IV). Does exercise addiction fit these criteria?
- I do not think it meets the criteria technically but there is many things that it has that are on the criteria: tolerance, withdrawal, anxiety, lack of control, time, reduction in other activities as a direct result of exercise, and continuance
- What percentage of the general population meets criteria for exercise addiction?
- Only 3% of the population (occurs in men, women, and is associated with endurance exercise)
- A very small subset of the population meets the criteria for exercise addiction and for most people, the benefits from exercise far exceed the potential for exercise abuse
- What were the results from the animal study that examined exercise addiction in mice?
- It found that mice going through opioid addition withdrawal show the same symptoms as mice going through exercise withdrawal
- This could be proof that exercise is able to be something animals can be addicted to
- What percentage of elite male and female distance runners reported experiencing staleness during their careers?
60 percent of female athletes and 64 percent of male athletes (elite runners) said they had it at some point in their career
- Staleness is thought to be a syndrome because multiple levels of changes/symptoms occur. What are the three primary areas in which changes/symptoms occur?
behavioral
physiological
pschological
what are behavioral changes for staleness
- Performance plateau or decrease
- Elevated effort sense
- Insomnia
- Decreased appetite
- Decreased sex drive
what are physiological changes for staleness
- Many physiological effects have been studies but not are consistent
- The three consistent ones are:
- Increased muscle soreness, increased creatine kinase, and weight loss
what are psychological changes for staleness
- For this we see an inverse of the iceberg model
- Increases in tension, depression, anger, fatigue, and confusion
- Decreases in vigor
- Increases in the state and trait of anxiety
- What is the common treatment for staleness? Why is this not optimal?
- The only known treatment for staleness is resting
- This is not optimal because typically staleness occurs during periods of overtraining
People over-train when they are coming up on their biggest/most important competition of the season so telling someone all of a sudden to rest is not what they want to hear since it could hurt them in their competition
- What markers can be used to monitor athletes to try to prevent staleness from occurring?
To prevent staleness, they can try to monitor muscle soreness, creatine kinase, weight, and mood disturbance
How does Spielberger define stress? Describe Spielberger’s model of stress.
He described stress as a psychobiological process and that there are physiological changes and psychological changes that occur when someone is exposed to a stressor. And a person’s perception affects how they respond
Every person thinks and appraises things differently and that is going to change their perception of the stressor
- This will lead to either distress or eustress
What is the difference between distress and eustress?
Distress is the bad reaction to stress and can be detrimental
1. Increased anxiety
Eustress is a good response to stress and can be beneficial
- Amping you up
- Getting excited or motivated
- Feeling better
Where does perception fit into Spielberger’s model of stress?
This changes how someone responds to the stressor
- If they perceive it a certain way, it could lead to eustress or distress
- This is affected by appraisal and cognition
- What are some factors that influence a person’s appraisal of a stressor?
- Aptitude/ability
- Coping skills
- Past experience
- Trait anxiety
Are triggers of stress either internal or external or can they be both?
- They can be internal or external
1. External would be an exam or a public speech, an competition, learning to drive
2. Internal can be: feeling sick, worrying about an upcoming event
- What are the primary sources of stress?
- Routine stress (work, school, family, daily hassles)
- Stress from sudden change (loss of job, have to move because of a job, a divorce, a loss of a loved one, illness)
- Traumatic stress (major accident, natural disaster)
- What are three primary stressors that college students (previously enrolled in the PE 100 course) reported experiencing most often?
- Exams
- Presentations
- Deadlines
- What are some physiological changes that occur during the stress response?
- HR and BP increases
- Muscles tense
- Perspiration increases ( ex. Palms sweating)
What is allostatic load? How is it related to stress?
- This is the long term wear and tear of the stress response on the body
- It is associated with many health concerns and can increase the persons risk of chronic health conditions
What are some medical conditions which have been linked to stress?
Allergic reactions, dermatitis, hypertension, chronic fatigue, depression, anxiety, headaches etc
- What are some ways to manage stress recommended by NIMH?
- Recognize the signs of stress
- Regular exercise
- Social support
- Set goals/priorities
- Relaxing activities
- What is relaxation-induced anxiety (RIA)? According to Heidi & Borkovec, what percentage of individuals experience RIA during progressive relaxation or during meditation?
- This is where people have increased anxiety and stress from the techniques
- They found about 31 % had an increase in stress and anxiety
- And then the chanting a mantra technique, 54% had an in crease in anxiety
Describe the time course of anxiety reduction following aerobic and resistance exercise.
- Decreases in state anxiety are found about 15-20 mintues after the aerobic exercise and it lasts about 2-4 hours
- Resistance has the response about 90-180 minutes post the resistance training
- What intensities of exercise were associated with a reduction in tension (Farrell study)?
The 60% and 80% of intensity exercise had more significant results than the lower intensity exercise
- Are there other forms of physical activity that may be helpful in managing stress?
Yoga may be an option for depression and anxiety
1. Also maybe tai chi or pilates
What are the requirements for a substance to be identified as a nutrient?
- Necessary for health/survival
- Can’t synthesize substance or not capable of synthesizing enough
What are the 3 primary roles a nutrient can provide?
- structure
- energy
- regulation
structure
o Water cell shape/ turgidity
o Lipids cell membranes
o Protein muscles, organs,
o Minerals bones teeth
energy
o Provide us with fuel in the form of kilocalories CHO 4 kcal/gram Protein 4 kcal/gram Fat 9 kcal/gram Alcohol 7 kcal/gram
regulation
o Proteins act as catalists for things (enzymes)
o Minerals provide acid base balance
What are the categories of nutrients and what are non-nutrients?
- water
- macronutrients
- micronutrients
- non- nutrients
macronutrients
(we need these in large amounts and they provide calories)
– Carbohydrates (CHO)
– Fats (lipids)
– Protein
micronutrients
(do not need large quantities of these but we need them for survival)
– Vitamins
– Minerals
non nutrients
– Antioxidants
– Phytochemicals
Do we have to have a specific amount of a nutrient to be at “optimal intake” for that nutrient? Explain.
No we do not have a specific amount. There is a wide range of “optimal” and people can get different amounts each day and might not get the exact same amount but we won’t generally feel a difference
What does optimum intake represent?
This is the amount taken in that the body needs to survive, not taking in to individual differences and the nutrient bell curve has a very wide range because there are so many differences among individuals
How do estimated average requirement (EAR) and Recommended Dietary Allowance differ?
The EAR is different from the RDA because the RDA is based on ensuring that it covers 98% of the population (the outliers can bring it up) so the EAR is designed for the average person and will often be a lot less than the RDA
Why do people have different nutritional requirements for a particular nutrient?
- People can have different requirements based on age, activity level, sex, stress levels etc.
historically, what did requirements focus on
minimums and getting enough
what are the requirements more focused on today
excess and limiting consumption of things
what foods are they encouraging us to eat more of
– Fruits and vegetables
– Whole grains
– Fat-free and low-fat milk and dairy products
– A variety of protein foods
– Replace solid fats with oil
– Foods that provide more potassium, dietary fiber, calcium, and vitamin D
– Folic acid and iron for women who are pregnant or may become pregnant
– Vitamin B-12 for adults aged 50+
what foods are they encouraging us to eat less of
– Processed foods
– Solid fats and added sugars
– Alcohol
– Daily sodium
What specific foods/nutrients are we eating far less of than recommended?
- we are not eating enough vegetables, fruit, total grains, low fat dairy, protein foods, and oils
What is nutrient density?
- This is the amount of nutrients in a substance per the amount of calories
- We want a high nutrient density because that means more nutrients per calories taken in
What are the key messages (7 points) that My Plate uses to assist in complying with the dietary guidelines?
- Make at least half of your grains whole grains
- Fill half your plate with fruits and vegetables
- Use fat free or low fat milk and dairy products
- Select a variety of protein foods (meat and beans)
- High consumption of high fructose corn syrup linked to obesity, diabetes, and other problems
- Choose moderate or vigorous activity
- Increase healthy oils
How are nutrients listed in the ingredients list? What consumer awareness is needed to make this list informational to them?
- The ingredients are listed from the ingredient that is in the highest amount at the beginning and do down from there based on weight
- Customers need to be aware of companies using different types of the same ingredients to have “less” of it and then it is lower on the ingredient list but if you add them all up then it might be one of the first couple ingredients in the list
What is % Daily Value on a Nutrition Food Label? What caloric intake is this based on?
What are health claims that can be made?
- This is what percentage of the nutrient you are getting by eating the serving size of the product based on if you eat 2000 calories a day
- This allows for companies to take relationships between chronic diseases and certain substances and say by eating this you have a reduced risk of _____ based on if there is low sodium or something of that nature.
what is table sugar
- sucrose
- It is made of a molecule of glucose and fructose
What subunits are starches made from? Where are starches found, plants or animals, or both?
- Starch is made from glucose molecules
o Starch is just repeating glucose molecules - This is found in plants, it is stored in plants
- Animals eat staches, convert it to glucose and store it in the form of glycogen
What foods are good sources of complex carbohydrates? Why are these encouraged over simple sugars?
- we want to eat plants because those are what store glucose in starch which is a complex carb
- these are encouraged over simple sugars because they are more nutrient dense and have provide more vitamins and minerals
What options are available to raise blood sugar levels when they drop below normal?
- You can eat food to increase blood glucose
- The body is also able to break down glycogen that is stored in the liver to release it into the blood
- If that is not enough, the body can use a survival mechanism and make new glucose through gluconeogenesis (making new glucose from protein)
o This is breaking down muscle
o This is common when people enter low carb diets
Why isn’t muscle glycogen a possibility?
- This is not a possibility because glycogen made stored in the muscles can only be used in the muscles it is stored in, it can not be transported elsewhere
What is gluconeogenesis? How does this impact muscle development?
- This is the formation of new glucose from protein
o It causes muscle to get broken down to make new glucose
If blood sugar is high, how is it lowered? What happens to the excess glucose?
- Uptake glucose into the liver
- Uptake glucose into the muscle
o If there is still excess, then there is glucose uptake and turning it into fat
What is the difference between a soluble and insoluble fiber, regarding benefits to the body?
- Soluable:
o This slows gastric emptying and may delay absorption of some nutrients
o May help protect against colon cancer - Insoluable:
o This serves as a bulking aspect and helps to relieve constipation
o Keeps the motility of the digestive tract going and helps keeping people regular
How much fiber is recommended? Are we getting enough fiber? What eating strategy(ies) would assist us in getting more fiber in our diets?
- 25 grams per day for women and 40 grams per day for men
- This is based on preventing cardiovascular disease
- We are not getting enough fiber, most people get 10-20 grams per day
- Eat more whole grains!
What are the issues with consuming simple sugars? How much should we be consuming?
- Simple sugars have less nutrient density and we get less vitamins and minerals
- We should be consuming less than 10 percent of our diet from simple sugars
o We should take in 130 grams of carbohydrates per day
What is the leading “culprit” to excessive simple sugar consumption
- Simple sugars are the leading contributors to increasing the calorie intake of the population
o The leading culprit is the sugary drinks
Soft drinks
Sports drinks
Energy drinks
What kinds of bonds are found in saturated fats
o A straight line structure
o Every carbon is saturated with hydrogens
o No double bonds
o Simplest possible arrangement
o These are found in animal fats
o Some tropical oils (palm oils)
o We know it is saturated if it solidifys at room temp
What kinds of bonds are found in monosaturated fats
o This has one double bond
one location that is not satuated with hydrogens
this point of unsaturation leads to a bend in the structure
o this will remain a liquid in room temperature and it will get cloudy if you reduce temperature and place it in the refridge
olive oil, canola oil
polyunsaturated fats
o more than one double bond two spots of unsaturation o omega three fish oils o omega six corn oil sunflower oil
What is a triglyceride
This is when there are three fatty acids that are attached to one glycerol backbone
What is the consistency of each of these fatty acids at room temperature?
- Saturated fats: these are solid
- Monounsaturated: liquid
- Polyunsaturated: liquid
What % of daily calories is recommended be from fat? What type of fat, in particular, is encouraged to be minimized? Why?
- It is recommended to consume no more than 10% of calories coming from saturated fat
- 20-35% of daily calories should come from fat
What is the difference between essential and non-essential amino acids?
- Essential are things that need to be consumed within the diet because they can not be synthesized in the body
- Non essential can be made and synthesized within the body from the essential amino acids that are consumed within the diet
Describe various functions that proteins have in the body. Can you give examples of these functions?
- Structure: It is a component of skin, hair, nails, muscle, organs, etc
- Acid base balance of blood and buffers blood and other fluids in the body (amino acids are going to counter some of the alkalotic processes)
- Maintains the fluids in the blood stream
- All enzymes in the body are made of protein
- Hormones are also proteins (these are messengers to tissues of the body)
- They are also neurotransmitters or the precussor to the neurotransmitter (electical messenger through the nervous system)
- Important for immune system and is the antibody
What are protein needs for the average adult
- The recommendations are somewhere between 10-20 percent of total daily calories
- It should be 0.8 grams per kg daily for adults that are no longer growing
What is meant by the term protein quality/completeness? Which proteins typically have the highest protein quality? Which have the lowest?
- Quality is talking about how many of the nine essential amino acids are in the food, the more in a particular food = higher quality
- We need these nine because we need them themselves and because we can make the non essential from them
- Animal courses are more likely to have all the essential acids
- Vegitarians need to think about it more but they can still meet needs
What are advantages/disadvantages of plant and animal protein choices?
- Animal proteins are almost always going to have all the essential amino acids
- Plants may not and may need to be paired with something else
What is protein complementarity? Who needs to use this strategy?
- Complementary proteins is when you take two foods that contain proteins and the one food’s missing essential amino acids are in the other food and vice versa
- Vegetarians
What are some of the characteristics of a vitamin and how do they differ from minerals?
- Vitamins are chemical compounds that contain carbon (organic)
o 13 vitamins - Minerals are inorganic and not a compound
o 20+ minerals
What does the body do with excess fat soluble and water soluble vitamins? How does this affect the risk of toxicity?
- These are packaged and processed with fat and they are stored in the fat and can lead to the body having too much
- Water soluble can not lead to toxicity because they are going to be excreted out of the system
What are some functions and food sources of vitamin A?
- Necessary for cell reproduction
- Apart of DNA – MRNA transfer
- Sources:
- Orange colored vegetables
Do I need to eat a food source that has active Vitamin A to avoid deficiency
- No you can consume betecarotene which can be converted to vitamin A
What is the “sunshine” vitamin
- Vitamin D
What is the function and what are food sources of vitamin E?
- This is important role with antioxidants and it neutralizes free radicals in the body and can stop the tissue damage that free radicals tend to do
- Oils, nuts, fats
What are some functions and sources of vitamin C?
- It is very important for structural stability.
- Collagen synthesis
- Antioxidant
- Iron absorption
- Aids in synthesis of various compounds
- Immune function
B vitamins are used for what primary purpose? What are some good sources of B-vitamins?
- Metabolism and cell division
- These are found in the foods that the specific vitamin will be used to break down
- They are common in carbs, fats, and proteins
Which B vitamin is encourage to be consumed pre and during pregnancy?
- Folate, this is important for cell division and preventing spina bifida
What are primary differences between a vitamin and a mineral?
-Vitamins are organic (containing carbon) compounds and minerals are just the actual mineral and not a compound (iron, magnesium, iron etc)
- Besides calcium, what minerals are necessary for bone health
a. Phosphorus and magnesium
what is calcium’s primary role in the body
a. Calcium is important for its role in muscle contraction
b. We need it for this and it will be taken away from the bone if levels get low in order to maintain the blood calcium levels
- What are electrolytes and what is their primary purpose?
a. Electrolytes are provided by the major elements and they provide the electrical balance so that neural communication can occur properly
b. They are the positive and negative charges that allow for electrical transmission throughout the body
- What is a primary function of iron in the body?
a. The primary role of iron within the body is for healthy red blood cells to make sure that the hemoglobin can distribute oxygen throughout the body
- What types of iron are present in animal and plant products
a. Heme iron is present in meat products and this is important because that is the type of iron that is ready to be absorbed within the gut and does not need to be altered
b. Plant products have non heme iron and that leads to them being poorly absorbed because they need to be converted in order to be absorbed
- Vitamin C is able to aid in this conversion process to increase the amount of iron that is being absorbed
What is a good absorption % for iron?
Best possible iron absorption is about 20%
