Unit 2- Nutrition & Physical Activity Flashcards
1
Q
Define Nutrient
A
a compound that provides a needed function in the body.
2
Q
Define Macronutrients
A
The nutrients the body needs in larger amounts.
3
Q
Define Micronutrients
A
The nutrients the body needs in smaller amounts.
4
Q
List the Macronutrients
A
Fats-Carbohydates-Protein FCP
5
Q
List the Micronutrients
A
Vitamins-Minerals-Water VMW
6
Q
How many calories per gram are needed for each Macronutrient?
A
9 Calories per gram for Fats-4 Calories per gram for Carbohydrates-4 Calories per gram for Protein 944 FCP
7
Q
What percentage of your caloric intake needs to be dedicated for each macronutrient?
A
Fats: 20-35% Carbohydrates: 40-65% Protein: 10-35%
8
Q
Define Calories
A
Amount of energy required to heat 1L of water at 1 degrees Celsius.
9
Q
What are the 5 major uses of fat in the body?
A
Insulation-Buoyancy- Absorption of Fat Soluble Vitamins-Protection of Organs- Energy IBAPE
10
Q
What are the types of Fat and where can they be found?
A
Saturated-Unsaturated-Hydrogenated Saturated Fats are typically found in animal sources, solid at room temperature
Unsaturated Fats are typically found in plant sources and they are liquid at room temperature.
Hydrogenated Fats are Trans Fats. SUH
11
Q
What is the function of Protein in the body?
A
They’re used to build the solid structures of the body, bone, hair, nails, connective tissues, enzymes, red blood cells, and some hormones.
12
Q
Protein intake should be a direct reflection of the _____ done by the body.
A
Amount of Work.
13
Q
What are the Protein types and where are they found?
A
Complete-Incomplete CI
The sources of complete proteins are typically animal products.
The sources of incomplete proteins are typically plant products.
14
Q
What does AMDR stand for?
A
Acceptable Macronutrient Distribution Range
15
Q
_____ are the preferred form of energy in the body?
A
Carbohydrates
16
Q
List the types of Carbohydrates and explain them.
A
Simple-Complex SC
Simple Carbs: one sugar, break down on the tongue, digest quickly, spike blood sugar.
Complex Carbs: more than one sugar, typically broken down in the stomach, regulate blood sugar due to slow absorption rates.
17
Q
Explain the Enrichment of Carbohydrates
A
The enrichment process eliminates the outer coating of the wheat germ, essentially eliminating fiber, thus allowing this wheat to be broken down in the mouth and will cause spikes in blood sugar. This type of carbohydrate is very useful when needing an energy spike.
18
Q
Define Vitamins
A
Vitamins are the organic micronutrients needed by the body.
19
Q
What are the types of Vitamins and what Vitamins fall under each category?
A
Fat Soluble-Water Soluble FW
Fat Soluble: A,D,E,K FADEK
Water Soluble: C, B Complexes WCB
20
Q
Where are Vitamins typically found?
A
Fruits, Vegetables, and fortified grains.
21
Q
Making sure you are getting a variety of _____ and _____ ensures vitamin balance.
A
Fruits and Vegetables.
22
Q
If not eating any veggies or fruits, or eating just one type, a _____ may be needed to ensure vitamin levels.
A
Multi-Vitamin
23
Q
Define Minerals.
A
The inorganic source of nutrients for the body.
24
Q
What are the types of minerals and what minerals fall under each category?
A
Major-Trace MT
Major: Calcium, Phosphorus, Magnesium, Sodium, Potassium, and Chloride. MCPMSPC
Trace: Copper, Fluoride, Iodide, Selenium, and Zinc. TCFISZ
25
To ensure vitamin and mineral intake is sufficient, make sure you are eating a balanced diet rich in _____, _____, and _____.
Vegetables, Fruits, and Unrefined Carbs. VFU
26
What are the functions of Vitamins and Minerals?
Boost the immune system, support normal growth and development, and help cells and organs do their job. IDO
27
Carrots are full of substances called _____ that your body converts into _____, which helps prevent eye problems.
Carotenoids, Vitamin A
28
What function does water have in the body?
Food absorption, joint lubrication, blood flow, and most chemical reactions in the body. FJBC
29
The body is composed of about ______ water.
60%
30
Water balance should cause _____ clear urinations a day.
5
31
List some electrolytes.
Sodium-Potassium
32
Explain everything about Sodium.
Sodium is found in most of our common food choices. Very prevalent in fast foods, boxed foods and frozen, pre-made foods.
Sodium is lost in sweat and needs to be replenished after exercise.
33
Explain everything about Potassium.
Potassium is found in large amounts in oranges, sweet potatoes, and bananas.
Potassium is also lost during exercise and needs to be replenished.
34
Diets high in high _____ can cause high _____. One way to lower sodium levels in the body is to increase the intake of _____.
Sodium-Blood Pressure-Potassium.
35
Define Fiber.
Fiber is an essential part of nutritional intake that is known to lower the risk of heart disease and cancer.
36
List the types of Fiber and explain them.
Soluble-Insoluble
Soluble: This type of fiber binds to cholesterol containing items and helps remove them from the body. Known to lower the risk for heart disease.
Insoluble: Binds to water in the intestines and softens stool.
37
What is the typical fiber intake for men and women?
Men: 30-40g
Women: 20-35g
38
Define Carbohydrates.
The word carbohydrate literally means "hydrated carbon," or carbon with water. Can be either simple or complex.
39
Define Fats
Lipids consist of fatty acids, triglycerides, phospholipids, and steroids (cholesterol). Can be either saturated or unsaturated. FTPS
40
Define Proteins.
Protein is another macronutrient that, like carbohydrates, consists of small repeating units. But instead of sugars, proteins are made up of amino acids, Can be either complete or incomplete.
41
Define Soluble Fiber
Fiber that is found to lower cholesterol levels.
42
Define Insoluble Fiber
Fiber that binds to water and allows for soft fecal matter.
43
How is a food's kilocalories determined?
It's determined by putting the food into a bomb calorimeter and determining the energy output.
44
Define % Daily Value
Shows how much a nutrient in a serving of the food contributes to a total daily diet. It can help you determine if a serving of the food is high or low in an individual nutrient and to compare food products.
45
How much %DV is considered high/low?
5% or less DV of a nutrient per serving is considered low and 20% or more DV of a nutrient per serving is considered high.
46
According to MyPlate, what are the food groups?
Fruits, Grains, Vegetables, Protein, Dairy FGVPD
47
Define Body Composition
the body's relative amounts of fat mass and fat-free mass.
48
List the categories of Body Composition and explain them
Essential Fat-Nonessential Fat
Essential fat is crucial for normal body functioning
3-5% of total body weight in males
8-12% of total body weight in females
Nonessential fat is storage or adipose tissue
49
Define Nonessential Fat
Adipose tissue (fat cells) typically located just below the skin (subcutaneous fat) or around major organs (visceral fat).
50
Fat cells decrease in ______, not _____.
Size-Quantity
51
Storage related to _____, _____, ______, and _____.
Heredity, Metabolism, Diet, and activity levels. HMDA
52
Define Overweight
Total body weight above the recommended range for good health; ranges are set by population scales.
53
Define Obesity
A more serious degree of overweight, characterized by excessive accumulation of body fat.
54
More than _____ of American adults are now overweight.
66%
55
Obesity reduces life expectancy by _____ years.
2-20
56
What are some problems that arise from excessive body fat?
Performance of physical activity- emotional wellness and self-image. PES
57
_____ of body fat is an important indicator of health.
Distribution
58
What are the two recognizable shapes of body fat distribution?
Android or Apple (fat stored in abdominal region) AA
Ginoid or Pear (fat stored in the hips, thighs, buttocks) GP
59
What are some problems that arise from excessive fat in the abdominal regions?
Diabetes- Heart Disease- Stroke- Certain Cancers- Easy Mortality DHSCE
60
_____ is thought to be associated with higher risk of CVD.
Visceral Fat
61
Why does visceral fat cause CVD?
Visceral fat, which is typically stored in the abdominal region, is thought to mobilize faster than subcutaneous fat. Because of this mobilization, the liver produces higher levels of cholesterol, signals for more insulin production, along with other known chemicals to cause CVD.
62
What are two ways to assess body fat distribution?
Waist Circumference- Waist to Hip Ratios
63
Disease risk increases with total wait measurement of more than _____ inches for men and more than _____ inches for women.
40-35
64
Disease risk increases with total waist-to-hip measurement above _____ for young men and _____ for young women.
0.94-0.82
65
Define BMI
Body Mass Index (BMI) is a measure than can classify risks, based on the concept that a person's weight should be proportional to height.
66
How is BMI determined?
the body weight in kilograms is divided by the square of height in meters.
67
What can result from elevated BMI?
Increased risk of disease, especially if associated with a large waist circumference.
68
What can result from having extremely low levels of body fat?
Reproductive- Circulatory- Immune System RCI
69
_____ have been associated with low percentages of body fat, especially in women.
Eating Disorders.
70
What are some of the techniques for estimating levels of body fat?
Underwater Weighing- Skinfold Caliper Measurements- Air Displacement (plethysmography)- Bioelectrical Impedance Analysis (BIA)- DEXA (Dual Energy X-Ray Absorptiometry) USABD
71
Explain everything about underwater weighing.
Very accurate way to measure body fat %- Uses Archimedes Principle, Buoyancy- Uncomfortable for some because you must release all air before going underwater.
72
Explain everything about DEXA.
Very Accurate- Easy for patients, requires technician and very expensive- Estimates bone density at the same time.
73
Explain everything about Bodpod.
Similar to underwater weighing, uses air instead- Fairly accurate, expensive, and requires expert technician- Easier for patients than underwater weighing
74
Explain everything about Skinfolds.
Margin of error is around 4-7%- Easy and inexpensive- Uses the sum of skinfold measurements at several sites on the body to estimate body fatness.
75
Explain everything about Bioelectrical Impedance.
Margin of error is around 4-8%-Uses speed and resistance of electrical current to measure fat and muscle (Ohm's Law)- Inexpensive, easy to do
76
What should be included in your program to make changes in body composition?
Regular Physical Activity- Endurance Exercise- Strength Training- Moderate Energy Intake RESM
77
Creating a _____ caloric balance is key to losing weight.
Negative
78
What factors play a role in weight management?
Genetics- Metabolism- Resting Metabolic Need- Diet- Exercise-Sleep- Disordered Eating GMRDESD
79
Define Body Dysmorphic Disorder
A disorder where negative body image causes a person to see one's self as something they are not.
80
Define Muscle Dysmorphic Disorder
A disorder where someone sees themselves as small even though they are large and developed muscularly.
81
_____ is often paired with seeing oneself as large even though they are small.
Anorexia Nervosa
82
Explain everything about Anorexia Nervosa
Effects about 1% of the population
Eating 1200 calories or less over 90 days will define "most" suffering from this disease
Typically effects females
Ages 14-22 are most prevalent
Can lead to sudden cardiac death, osteoporosis, pica, and other serious health challenges
83
Explain everything about Bulimia Nervosa
Typically involves a binge-purge cycle where food is eaten and then purged through modalities such as vomiting or laxatives.
Effects slightly more females.
Two age groups are prevalent, 14-18 and 45-55.
Can cause esophageal, mouth, and stomach cancers.
Places a large amount of stress on the body.
84
Describe everything about Binge Eating Disorder
Eating large amounts of calories in one sitting (typically entire day worth of calories)
Done typically at night.
Comes with a lot of shame, therefore done alone.
Leads to profound weight gain.
Higher than normal heart disease risk.
85
_____ is the leading killer of Americans.
Heart Disease.
86
What are 4 things linked to cardiovascular disease that cannot be changed?
Age-Sex-Race-Family History ASRF
Age: As a person ages, there is higher risk for CVD. There is a strong correlation with CVD and age. Although, with males, the risks seems to be when they are younger and females seem to be at higher risk post-menopausal.
Sex: Males are higher risk for CVD, especially at younger ages. Women can be high risk in later parts of their lives.
Race: African Americans have the highest risk factor for CVD
Family History: This can be one of the predictors of CVD, but also has the smallest correlation to CVD overall. ASRF
87
______ can refer to a number of conditions that affect the heart and blood vessels. Sometimes heart disease may be "silent" and not diagnosed until a person experiences signs or symptoms of a _____, _____, or _____. It is important to maintain healthy body weight and proper nutrition to decrease your chances of developing cardiovascular disease.
Cardiovascular Disease- Heart Attack- Heart Failure- Arrhythmia.
88
What are 4 things linked to cardiovascular disease that can be changed?
Tobacco-Diet-Obesity-Diabetes TDOD
Tobacco: The strongest predictor of CVD is the use of tobacco. The use of tobacco accounts for 30% of CVD risk. There is a significant reduction in risk for those who don't use tobacco.
Diet: CVD can be correlated to high intake of saturated fat and cholesterol. Risk of dietary cholesterol intake can be correlated to atherosclerosis.
Obesity: Those that have a BMI greater than 30 have a higher than normal risk than those that do not have a BMI greater than 30.
Diabetes: Specifically, Type 2 Diabetes. If you have diabetes, you're twice as likely to have heart disease or a stroke than someone who doesn't have diabetes.
89
What are the types of heart disease?
Coronary Heart Disease- Heart Attack- Stroke CHS
90
What are 4 types of coronary heart disease?
Atherosclerosis- Angina Pectoris- Myocardial Infarction- Arrhythmia AAMA
91
Define Atherosclerosis
Occurs when plague builds up on arterial walls and begins a process where arteries become rigid and narrowed.
92
Define Angina Pectoris
Is crushing chest pains, often a sign for heart attack.
93
Define Myocardial Infarction
Often called a heart attack and it occurs when one or more arteries of the heart are blocked.
94
Define Arrhythmia
A non-standard heart rhythm that can cause sudden cardiac death, often associated with Ventricle and Atrial fibrillations.
95
_____ is also known as as myocardial infarction.
Heart Attack
96
What are the signs and symptoms of heart attack?
Angina Pectoris- Profound Shortness of Breath- Left Arm Pain- Lower Jaw Pain- Middle Back Pain APLLM
97
What should you do if you suspect someone if having a heart attack?
Give nitroglycerine/aspirin (81mg)- Keep victim calm and seated (laying on left side also preferred)- Check for signs of shock
98
Stroke: Also known as _____
Cerebrovascular Accident
99
Define Cerebrovascular Accident
A cerebrovascular accident or stroke is a blockage that occurs on the way to the brain. This ischemic stroke is a blockage that occurs on the way to the brain is different than a hemorrhagic stroke which is a rupture in the arteries of the brain, it accounts for only 20% of all strokes. TIA strokes are a series of small strokes in the brain.
100
What are the types of stroke?
Ischemic- Hemorrhagic- Trans-ischemic THI
101
What are the components of the Cincinnati Stroke Scale?
Face-Arm-Speech-Time FAST
102
Explain each component of the Cincinnati Stroke Scale.
Face- Check for smile, is one side like the other?
Arm- Have victim place both hands in yours to see if there is gross body defects
Speech- Is the speech of the victim slurred?
Time- If any of the test are positive, call 911.
103
The level of total cholesterol circulating in the blood can help determine your risk for _____.
Heart Disease
104
What levels of cholesterol are safe and unsafe?
Less than 200 mg/dL falls under the safe range and having a cholesterol level of more than 200 mg/dL puts you at greater risk for heart disease.
105
Total cholesterol levels vary by _____, _____, and _____.
Age-Gender-Heredity AGH
106
Nearly _____ in _____ American adults has high cholesterol.
1-3
107
Too much cholesterol puts you at risk for _____ and _____, two leading causes of death in the United States.
Heart Disease-Stroke
108
Does high cholesterol have any signs/symptoms?
No, it doesn't.
109
Define Physical Activity
any movement carried out by skeletal muscle that requires energy and is focused on building health.
110
What are the benefits of Physical Activity?
Improved blood pressure, blood-lipid profile, and heart health. BBH
111
The word exercise is a _____ of _____.
Sub-category, Physical Activity
112
Define Exercise
A planned, structured, and repetitive movement pattern intended to improve fitness.
113
What are some benefits of exercise?
Improving the heart's ability to pump blood, increased muscle size, and improved flexibility. PMF (Pump-Muscle-Flexibility).
114
Define HDL Cholesterol
High-Density Lipoprotein, also know as the good type of cholesterol.
115
Define LDL Cholesterol
Low-Density Lipoprotein, also known as the bad type of cholesterol.
116
Define Ischemic Stroke
A stroke happening in the vessels on the way to the brain, most likely from a blockage.
117
Define Hemorrhagic Stroke
A stroke that happens when vessels in the brain rupture causing heaving bleeding within the brain.
118
Breakfast can offer many benefits for _____, _____, and _____.
Heart Health-Digestion- Bone Health HDB
119
The remaining meals throughout the day should provide a _____ of nutrient-rich foods to meet your daily requirements.
Variety
120
Define Foodborne Illness
Any illness resulting from the spoilage of contaminated food, pathogenic bacteria, viruses, or parasites that contaminate food. CPVP
121
What are some symptoms of a Foodborne Illness?
Chills, Diarrhea Dizziness, Headache, Fatigue. CDDHF
122
What are the steps to reduce the risk of Foodborne Illness?
Clean-Separate-Cook-Chill CSCC
123
Define Healthy Diet
A diet based on sound nutritional principles.
124
Define Fad Diet
Any of a number of weight-reduction diets that either eliminate one or more of the essential food groups, or recommended consumption of one type of food in excess at the expense of other foods. Fad diets rarely follow sound nutritional principles for weight loss, which focus on ingesting fewer calories and/or consuming more energy through exercise; fad diets are generally not endorsed by the medical profession.
