Health 140 Exam 2

Front 1

sources of calories

Back 1

fat, protein, alcohol, carbohydrates

Front 2

average daily intake of carbohydrates

Back 2

45-65%

Front 3

average daily intake of fats

Back 3

30%

Front 4

average daily intake of protein

Back 4

10-35%

Front 5

proteins make up

Back 5

muscles, bone, some parts of blood, enzymes and hormones

Front 6

Complete proteins contain

Back 6

all essential amino acids

Front 7

High protein diets can cause

Back 7

liver or kidney damage

Front 8

Carbohydrates

Back 8

supply energy to brain, nervous system

Front 9

quick sources of energy

Back 9

sugars: i.e. fructose, glucose

Front 10

daily required amount of dietary fiber

Back 10

need 30 grams daily (men) and 25 grams daily (women)

Front 11

Soluble Dietary fiber

Back 11

binds cholesterol (fruits, legumes, oats, psyllium)

Front 12

Insoluble Dietary fiber

Back 12

binds water (wheat, wheat germ, and grains)

Front 13

Types of Fat

Back 13

Saturated: Visible meat fat, butter, coconut, palm kernel

□ Unsaturated: 2 subtypes
® Polyunsaturated: OMEGA 3's & OMEGA 6's
® Monounsaturated: olive oil, peanuts, peanut oil, canola

Front 14

Limit intake of Cholesterol to

Back 14

300 mg/dL or less per day

Front 15

Vitamins are

Back 15

Catalysts that store the energy in proteins, carbs and fat

Front 16

Water soluble vitamins

Back 16

C & B

Front 17

Fat soluble vitamins

Back 17

A, D, E, & K (may reduce cancer risk)

Front 18

Vitamin functions

Back 18

Vit C: reduces cancer risk, colds, sickness

Vit. B: increases metabolism

Vit E.: increases cell repair

Vit A: improves eye sight

Vit D: good for bone health

Front 19

Vitamin B

Back 19

□ Thiamin (peas, wheat germ, lean meats)
□ Riboflavin (deep dark leafy greens, legumes)
□ Niacin (whole grains, lean meats)
□ Foliate (folic acid)

Front 20

Vitamin A

Back 20

includes retinol, and beta-carotene
□ Antioxidant, increase mood

Front 21

Vitamin C synergistic with

Back 21

iron

Front 22

Vitamin D synergistic with

Back 22

calcium

Front 23

Weekly recommendations for exercise

Back 23

○ 3-5 times per week (F)
○ 50-90% Heart Rate (I)
○ 20-60 mins. (T)
○ Anything that works large muscles (T)

Front 24

Differences between physical fitness and exercise

Back 24

exercise is planned, structured movements that improve physical fitness

-Physical fitness is the ability to perform moderate-to-vigorous activity on a regular basis without excessive fatigue

Front 25

Healthy BMI men

Back 25

22-24

Front 26

Healthy BMI women

Back 26

21-23

Front 27

Obese BMI

Back 27

over 30

Front 28

majortiy of eating disorder patients are

Back 28

Females between age 12-25 are 85-90% of eating disorder patients

Front 29

Anorexia Nervosa

Back 29

restricting food intake, refusal to maintain body weight, intense fear of weight gain, STARVATION

Front 30

Bulimia Nervosa

Back 30

binge-purge, prevention of weight gain,

Front 31

ED NOS

Back 31

eating disorders not otherwise specified (binge eating included)

Front 32

HDL (high density lipoproteins)

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GOOD--> cleans things up

Front 33

LDL (low density lipoproteins)

Back 33

BAD--> deposits cholesterol

Front 34

Optimal cholesterol level

Back 34

<200mg/dL

Front 35

STROKE

Back 35

(3RD LEADING CAUSE OF DEATH)
Loss of blood supply to the brain causing destruction of brain cells

Front 36

Types of Stroke

Back 36

Thrombus, Embolus, Cerebral, Hemorrhage

Front 37

MOST PEOPLE THAT DIE OF HEART ATTACKS WILL DIE IN

Back 37

THE FIRST 2 HOURS

Front 38

CANCER

Back 38

Inability to regulate cell division & Daughter cells are different from parent cells

Front 39

Metastasis

Back 39

spread of cancer

Front 40

Benign

Back 40

non-cancerous

Front 41

Malignant

Back 41

cancerous

Front 42

Carcinogen

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cancer causing

Front 43

Sarcoma

Back 43

connective tissue

Front 44

Adenoma

Back 44

glandular

Front 45

Carcinoma

Back 45

epithelial

Front 46

Deadliest Cancers Men

Back 46

Lung, Prostate, Colorectal

Front 47

Deadliest Cancers women

Back 47

Lung, Breast, Colorectal

Front 48

Primary prevention

Back 48

refraining for risky behavior all together

Front 49

Secondary prevention

Back 49

modifying risk or early detection

Front 50

Tertiary

Back 50

treatment

Front 51

most deadly cancer

Back 51

lung

Front 52

Prostate Cancer most common in

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black men

Front 53

survival rates of prostate cancer

Back 53

100% Survival rate if localized, 97% all stages

Front 54

Breast Cancer risk factors

Back 54

Being female, age, family history (counts for 10%), reproductive factors (exposure to estrogen), other factors (exposure to carcinogens, abortion, obesity, inactivity, diet, insulin resistance, the Pill among select groups (hormone replacement therapy), melatonin, night shifts*, alcohol

Front 55

Cervical Cancer risk factors

Back 55

Early onset of sexual activity (before age 17)

-multiple sex partners (esp. >5)

-presence of other STD's, including HIV

-Cigarette smoking (can speed up progression of disease)

Front 56

HPV mortality rate

Back 56

0%!

Front 57

Testicular Cancer Age @ risk

Back 57

15-39

Front 58

TYPES OF SKIN CANCER

Back 58

§ Basal and Squamous cell carcinomas (95%)
□ Exposure to sun, cancer may be pale/waxlike (Basal) or red, scaly nodules (Squamous)

§ Melanoma
□ Can occur anywhere on body, more likely to occur at site of mole

Asymmetry, Border irregularity, Color & Diameter (HOW TO JUDGE A MELANOMA)