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Health And Fitness > Week 6 > Flashcards

Week 6 Flashcards

1
Q

What are the three macronutrients?

A

Carbs (monosaccharides, polysaccharides)

Fat (saturated or unsaturated)

Protein (amino acids)

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2
Q

Monosaccharides

A

Glucose

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3
Q

Polysaccharides

A

Complex carb/starch/higher fiber

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4
Q

What are the three micronutrients?

A

Water

Minerals

Vitamin

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5
Q

What are non nutrient substances?

A

Fiber

Phytochemicals

Antioxidants

Additives

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6
Q

Carbohydrates

A

Most common source of energy because most traditionally and easily broken down into glucose

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7
Q

What is glycolysis?

A

Glucose
To
Pyruvate
To
ATP

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8
Q

What can glucose be stored as if it is not used?

A

Stored as glycogen in the liver or muscle tissue for later use

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9
Q

How can carbs be ranked?

A

Glycemic index (low to high)

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10
Q

What are foods that are low on the glycemic index?

A

Digested and absorbed slowly reducing the rise in blood glucose

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11
Q

What are the two types of ways carbohydrates are made?

A

Refined or processed

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12
Q

What % of carbs are the Americans total caloric intake?

A

50.5%

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13
Q

What amount of total caloric intake is labeled lower quality?

A

41.8%

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14
Q

What will most cells in the human body do with glucose?

A

Utilize glucose as fuel at some point

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15
Q

What is homeostasis regulated by?

A

Hormones produced by the pancreas

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16
Q

Insulin

A

Remove glucose from the blood stream and put into cells lowering blood sugar

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17
Q

Glucagon

A

Signals the liver to breakdown glycogen to release glucose into the blood stream (raising blood sugar)

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18
Q

Type 1 diabetes

A

Pancreas fails to produce insulin (sometimes an immune response)

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19
Q

Type 2 diabetes

A

Cells are less responsive to insulin, not allowing the hormone to do its job

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20
Q

What is considered pre diabetes?

A

100-125 mg/dl

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21
Q

Hypoglycemia

A

Level falling below normal (70-100 mg/dl)

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22
Q

What could cause hypoglycemia?

A

Due to poor diabetes mellitus management, too much insulin, inadequate intake, strenuous activity

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23
Q

Symptoms of hypoglycemia

A

Weakness

Lightheadedness

Tachycardia

Sweating

Anxiety

Tremors

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24
Q

What does protein form the molecular structure of?

A

Enzymes

Hormones

Antibodies

Transporters

Muscle tissue

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25
Q

What’s the protein for general population?

A

0.8-1 g/kg BW

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26
Q

What’s the general protein for older adults?

A

1.2 g/kg BW

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27
Q

How should protein be consumed throughout the day?

A

20-40g per meal

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28
Q

What are the types of fats (triglycerides)?

A

Saturated (solid at room temp)

Monounsaturated (olive oil, avocado)

Polyunsaturated

Omega 3

Omega 6

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29
Q

When is triglycerides the primary energy provider?

A

At rest and with light to moderate intensity exercise

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30
Q

What are triglycerides broken down into?

A

Fatty acid and glycerol

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31
Q

How do fats produce energy?

A

Fatty acids go through beta oxidation which produces acetyl coA

Acetyl coA enters Krebs cycle and produces energy

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32
Q

What are excess acetyl coA in the absence of glucose converted into?

A

Ketone bodies for fuel

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33
Q

When is lipogenesis present?

A

With excessive carb intake

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34
Q

Sterols

A

Bile structure

Sex hormone production

Vitamin D synthesis

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35
Q

What role does water play?

A

Maintaining bodily functions

Thermoregulation

Digestion/metabolism

Nutrient transport

Molecular structure

Blood volume

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36
Q

What is a viscous fiber?

A

Gel forming and is known to reduce LDL cholesterol and improve glycemic control (decreasing diffusion rate)

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37
Q

What is a fermentable fiber?

A

Prebiotic, feeds and promotes healthy gut bacteria

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38
Q

What is the recommended fiber intake a day?

A

19-28 grams

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39
Q

What do additives provide?

A

Reduction of food borne illness and increases nutrient quality

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40
Q

Enriched additive

A

Adding a nutrient back into a food because it was lost during processing

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41
Q

Fortified additive

A

Adding a new nutrient into a food to enhance its quality and nutritious value

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42
Q

Preservatives

A

Preventing spoilage, increasing shelf life

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43
Q

Food security

A

Availability of food and ones access to it

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44
Q

Food insecurity

A

The state of being without reliable access to a sufficient quality of affordable nutritious food

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45
Q

Food desert

A

Urban area in which it is difficult to buy affordable or good quality fresh food

46
Q

Food swamp

A

Areas with a high density of establishments selling high calorie fast food and junk food

47
Q

Anorexia nervosa

A

Weight loss due to restriction of calories, excessive exercise, and vomiting post eating

48
Q

Bulimia nervosa

A

Cycle of binging followed by self induced vomiting

49
Q

Binge eating disorder

A

Recurrent episodes of eating large quantities of food very quickly and experiencing shame after

50
Q

Orthorexia

A

Obsession with healthy eating so bad that they damage their own well being

51
Q

What should we be eating?

A

More plants

5 servings of fruits and veggies

Whole grains

Fiber intake > 20 grams

Plant sourced and lean meat protein

Mono and poly saturated fats

Omega 3

Water

52
Q

Why is nutritional research organically flawed?

A

Difficult to perform

Relies heavily on self reporting

Hard to tease out other variables

Watch for contributions

Always evolving

53
Q

What are the buzz words?

A

Gluten free

GMO free

Organic

Multigrain

No added sugar

Plant based

54
Q

What are the steps to determine a nutritional intervention?

A

Perform nutritional needs

Review patients medical history

Consider professional practice acts

Professional self reflection

55
Q

Nutritional screening

A

Purpose is to identify a patient/clients need

56
Q

Review patients medical history

A

Past conditions (never give nutritional education to treat a medical diagnosis)

57
Q

Consider professional practice acts

A

Check states statutes

58
Q

Anaerobic metabolism

A

Oxygen is not needed

59
Q

Aerobic metabolism

A

Oxygen is needed

60
Q

What is the only thing that can be metabolized for energy with oxygen?

A

Carbs

61
Q

What are the three basic energy systems?

A

Phosphagen (anaerobic)

Glycolysis (anaerobic)

Oxidative (aerobic)

62
Q

What does phosphagen system provide?

A

ATP for short term, high intensity activity

63
Q

What is the phosphagen system?

A

Creatine kinase catalyzes the synthesis of ATP from creatine phosphate and ADP as CP supplies a phosphate group that combines with ADP to replenish ATP

64
Q

What fibers have a higher concentration of creatine phosphate?

A

Type 2 fibers

65
Q

Glycolysis

A

Breakdown of carbs to resynthesize ATP

66
Q

How many ATP molecules are produced from blood glucose in glycolysis?

A

2

67
Q

How many ATP molecules are produced from muscle glycogen in glycolysis?

A

3

68
Q

What is the end result of glycolysis?

A

Pyruvate

69
Q

What does it mean if Pyruvate is converted into lactate?

A

Anaerobic (fast glycolysis)

70
Q

What does it mean if pyruvate is shuttled into the mitochondria and into the Krebs cycle?

A

Aerobic (slow glycolysis)

71
Q

Fast glycolysis

A

Pyruvate converted into lactate and lactate is transported to the liver and converted into glucose (Cori cycle)

72
Q

Where is lactate often used as an energy substrate?

A

Type 1 fibers and cardiac muscle fibers

73
Q

Slow glycolysis

A

Pyruvate is transported to the mitochondria and into the Krebs cycle (ATP resynthesis is slower because of number of reactions in krebs but activity duration is longer if intensity is low)

74
Q

What is the primary source of ATP at rest and during low intensity activity?

A

Oxidative system

75
Q

Where does energy come from at rest?

A

70% from fat and 30% from carbs

76
Q

Fat oxidation

A

Triglycerides are broken down by hormone sensitive lipase to release free fatty acids from the blood to muscle fibers

Free fatty acids enter the mitochondria and are broken down into acetyl coA which enters the Krebs cycle

Breakdown of a triglyceride can yield over 300 ATP molecules

77
Q

Protein oxidation

A

Amino acids are broken down and converted into glucose or pyruvate to produce ATP

78
Q

How many ATP molecules do NADH produce?

A

3

79
Q

How many ATP molecules do FADH2 produce?

A

2

80
Q

Phosphagen intensity and duration

A

Intensity- extremely high

Duration- 0-6 sec

81
Q

Phosphagen and fast glycolysis intensity and duration

A

Intensity- very high

Duration- 6-30 sec

82
Q

Fast glycolysis intensity and duration

A

Intensity- high

Duration- 30 sec to 2 min

83
Q

Fast glycolysis and oxidative system intensity and duration

A

Intensity- moderate

Duration- 2-3 min

84
Q

Oxidative system intensity and duration

A

Intensity- low

Duration- > 3 min

85
Q

Recovery

A

Returning to strength, mobility, function, and independence

86
Q

What is a primary component of recovery?

A

Sleep and stress management

87
Q

Circadian rhythm

A

Body’s natural internal clock (cycling between sleep/wake cycles)

88
Q

What is circadian rhythm controlled by?

A

Internal regulation (hormones) and external cues (daylight, temp, work/school schedules)

89
Q

What is the sleep recommendation for the average adult?

A

7-9 hours

90
Q

What is the sleep recommendation for teens?

A

8-10 hours

91
Q

What is the sleep recommendation for children 6-12 years old?

A

9-12 hours

92
Q

What is the sleep recommendation for children 3-5 years old?

A

10-13 hours

93
Q

What is the sleep recommendation for children 1-2 years old?

A

11-14 hours

94
Q

What is the sleep recommendation for infants?

A

12-16 hours

95
Q

What can inadequate sleep lead to?

A

Reduced immune function

Reduced tissue healing

Increased CVD risk

Increased anxiety or depression

Disruption in pain modulation

Disruption on cognitive function

Disruption in metabolism

96
Q

What is sleep health screening?

A

Looking at quality and quantity

Looking at potential system disruptions

Standardized tools or simple questions

97
Q

Sleep health intervention

A

Assess overall sleep health and screen for sleep disorders

Refer if sleep disorder is present

Provide sleep hygiene education

Provide an appropriate exercise program

Consider positioning while sleep

Address bed mobility issues

98
Q

Eustress

A

Good stress (exercise)

99
Q

Neustress

A

Neutral stress

100
Q

Distress

A

Negative stress

101
Q

Can the body differentiate between different types of stress?

A

No, it will initiate fight or flight regardless

102
Q

Allostatic load

A

A series of situations leading up to too much stress

103
Q

What is higher allostatic load associated with?

A

Poor health outcomes

104
Q

Depression

A

Mental health disorder characterized by persistent depressed mood or loss of interest in activities

105
Q

Mental illness

A

Condition that affects a persons thinking, feeling, behavior, or mood

106
Q

How many US adults experience mental illness each year?

A

1 in 5

107
Q

How many US adults experience serious mental illness each year?

A

1 in 20

108
Q

How many youth aged 6-17 experience a mental health disorder each year?

A

1 in 6

109
Q

What percent of all lifetime mental illness begins by age 14?

A

50%

110
Q

What percent of all lifetime mental illness begins by age 24?

A

75%

Health And Fitness (6 decks)

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