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62 Cards in this Set
- Front
- Back
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What are the major roles of water in the body?
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Transportation of nutrients
Solvent for nutrients chemical reactions Body temperature Lubricant of joints Cleanses tissues |
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What factors affect the amount of water needed in the body?
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Size, climate, medical conditions, physical activity, age, pregnancy
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What are the benefits of soft water?
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Principle mineral sodium
nice lather no deposits in plumbing whites stay white |
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What are some drawbacks to soft water?
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May aggravate hypertension and dissolve more lead and calcium
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What are some drawbacks to hard water?
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Poor lather
higher concentrations of mag and ca deposits in plumbing turns whites into greys |
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What are befenifts to hard water?
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May decrease aggravation of blood pressure
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Funtions of calcium
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Mineralization of teeth and bones, blood clotting, nerve transmission, muscle contration
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Functions of magnesium
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Bone mineralization
protein synth enzyme action muscle contraction nerve function immune function |
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Functions of Sodium
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Maintain water OUTSIDE cell
Fluid and electrolyte balance nerve transmission, muscle contraction, acid-base balance |
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Functions of Potassium
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Maintain water INSIDE cell
Fluid and e-lyte balance facilitates chemical reactions supports cell integrity critical to maintaining heartbeat |
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Function of Iodine
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Synthesis of Thyroid hormone
regulate growth and metabolic rate |
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Function of Iron
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Carries oxygen as part of hemoglobin
cellular enegy metabolism |
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Function of Zinc
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Aid enzyme activity
synthesis of genetic material synthesis of proteins wound healing reproduction |
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Function of Selenium
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Antioxidant properties
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Function of Flouride
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Tooth enamel
protects teeth promotes remineralization of teeth |
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Food sources of calcium
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milk and milk products, sardines, toju, cheddar cheese, whole grain waffles, black eyed peas
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Food sources of magnesium
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bran cereal, nuts, legumes, chocolate, whole grains, plain yogurt
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Food sources of sodium
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salt, soy sauce, condiments, processed foods
10% natural 15% salt shaker 75% processed foods |
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Food sources of potassium
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ALL WHOLE FOODS
orange juice cooked salmon plants in most parts of the country |
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Food sources of iron
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animal sources
heme iron - meats non-heme iron - veggies non-hem needs 3 oz of meat to help absorb it, or Vitamin C helps |
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Food sources of zinc
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Protein containing foods
enriched foods |
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Symptoms of deficiency of iron
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iron-deficient anemia: fatigue, trouble concentraiting, mental impairments, pale appearance, apathy
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Symptoms of deficiency of iodine
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goiter, weight gain, cretinism during pregnancy, sluggish
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Symptoms of deficiency of zinc
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delayed sexual maturation
loss of appetite poor wound healing impaired immune function delayed sexual maturation |
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Symptoms of calcium toxicity
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Constipation
kidney disfunction kidney stones |
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Symptoms of sodium toxicity
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hypertension
heart disease cerebral hemorrhage |
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Symptoms of Iron toxicity
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GI distress
Fe gets deposited in all sorts of places if reaches too high levels (no way to excrete it) |
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What mineral abnormalities occur in women athletes
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low calcium, potassiu, iron
high sodium |
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Who is at risk of calcium deficiency
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Older children, teens, and adult females
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Who is at risk of potassium deficiency
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African American
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Who is at risk of low iron
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teenage and adult women - menstration
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What increases risk of osteoporosis
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insufficient dietary calcium and vitamin D
age gender lack of phsyical activity race weight loss estrogen deficiency in women |
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What can help prevent osteoporosis
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become a little heavier
load bearing activity genetics increase calcium and Vit D intake |
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What does having excess body fat do?
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increase risk of cardiac diseases, diabetes, and arthritis
Social disadvantages |
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What kind of fat is worse to have?
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Central obesity - visceral fat
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What are adipokines?
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hormone signals that create inflammation and insulin resistance in visceral fat
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Define Metabolic fitness
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Normal:
blood pressure blood lipids (HDL, LDL) blood glucose blood insulin |
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Breakdown energy consumption in the body
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BMR - 60-65%
Thermic affect of food - 5-10% Physical activity - 25-35% (Muscle 3x more active than other tissue) |
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What increases BMR?
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Gender
Any internal change that requires more energy (can't control these) |
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What decreses BMR
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Wasting away
age lack of exercise |
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Levels of BMI
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<18.5 - underweight
18.5-24.96 - healthy 25-29.9 - overweight >30 - obese |
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What is the limitation of BMI
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Hard to be accurate for just one individual - made for populations
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Why are Skinfold test and Bioelectrical not used?
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limited reliability
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What is the normal body fat, for both men and women
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men= 12-20%
women= 20-30% |
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What are the 3 indicators of Obesity
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BMI
Central obesity (trumps BMI) Metabolic fitness |
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What is the cycle of intake regulation (Hunger and Satiety)
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1. Hunger = physiologica
- stomach contractions -empty stomach -Ghrelin 2. Appetite - psychological -endorphins -external conditions 3. Keep eating - preception of hunger, awareness -type of food -abundance of food 4. Satiation - the process of getting full -stretch receptors 5. Satiety -nutrients in blood signal brain -post absorption |
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What are the cons of gastric bypass surgery?
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not risk free
lifetime of medical support on nutrition |
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Healthy paradigm on achieving healthy weight
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Focus on fitness
health enhancement size and self acceptance joy of movement pleasure of eating well |
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How can WE help someone with eating disorder?
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Don't tell them they need to eat more
encourage medical attention offer love and acceptance don't be judgemental |
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What is the exercise guidline?
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150 minutes a week
Exercise everyday (at least 5 days of the week) Each individual activity must be longer than 10 min to count |
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What is moderate exercise
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able to have conversation, but not sing
brisk walk, hiking, bike riding, dancing, weight training |
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What is vigorous activity
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Running/jogging
bike riding >10 mph swimming, aerobics sports |
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What are the benefits of exercise
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Increased fitness
disease resistance increased efficiency of daily tasks Weight loss? When would this not occur? |
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What fuels the body (mostly) during rest?
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Fatty acids
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What fuels the body at the beginning of exercise?
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Glucose/Glycogen stores from muscles
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What fuels the body with continued activity?
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Glycogen from liver and fatty acids from adipose
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What can help prepare for >1 hour endurance exercise?
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high carb diet
low carb sports dring (<8%) during activity carb-rich foods after high carb sports drinks after |
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What is the recommended intake for carbohydrates?
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4-5 g/kg/day
athletes = 5-7 g/kg/day endurance = 7-10g/kg/day ultra endurance = 10-11g/kg/day |
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What is the DRI for protein?
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normal = 0.8 g/kg/day
power= 1.2-1.7 g/kg/day endurance = 1.2-1.4g/kg/day |
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AMDR for fat
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20-35% of energy (calories) come from fat
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What are the criteria for pre-game meal?
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300-800 calorie
carb-rich easy to digest low in fat, fiber, protein 3-4 hours before |
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What water intake is needed for exercise?
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2-3 c 2-3 hours before
1-2 c 15 minutes before .5 - 1 c every 15 minutes drink 2 c for every pound lost after |
