Nurs A

Front 1

Dietary Guidelines address issue of...

Back 1

dietary balance

Front 2

Food Guide Pyramid focuses on food choices for...

Back 2

adequate diets

Front 3

Variety of foods provide sufficient levels of calories and what?

Back 3

essential nutrients

Front 4

Essential nutrients in intake levels from what 2 things?

Back 4

RDAs and AIs

Front 5

Percentages for carbs, fats, & protein

Back 5

Carbohydrate 45-65%
Protein 10-35%
Fat 20-35%

Front 6

Food Guide Pyramid tells us what?

Back 6

-5 food groups
-ranges of daily serving
-types of foods to eat
-go for foods to fit you best
-healthy diets=all of the groups

Front 7

Mediterranean Diet Pyramid

Back 7

-made to help reduce risk of heart disease and cancer
-olive oil, breads, whole grain cereals, nuts, fish, dried beans, vegetables, and fruits, wine
-limit red meats, poultry, & sweets

Front 8

Asian Food Guide Pyramid

Back 8

-plant foods and reduced intake of red meat, eggs, poultry products

Front 9

Energy nutrients (sources of energy)

Back 9

carbs, fats, protein

Front 10

What is a calorie?

Back 10

-amount of energy needed to raise 1 kilogram of water 1 degree centigrade

Front 11

Body needs energy for three categories:

Back 11

-basal metabolism
-physical activity
-dietary thermogenesis

Front 12

Basal metabolism uses 60-80% of total calories for?

Back 12

-breathing
-beating of the heart
-maintain body temp
-renew muscle & bone tissue
-activities to sustain life & health

Front 13

Growth is component of ___________?

Back 13

basal metabolism

Front 14

Calories for basal metabolism highest during what?

Back 14

growing years

Front 15

T or F: Basal metabolic processes requires conscious effort

Back 15

false

Front 16

Energy needed for basal metabolism is measured how?

Back 16

when body is in complete physical and emotional rest

Front 17

How to calculate BMR

Back 17

Estimate calories for basal men: Multiply body weight in pounds by 11
women: Multiply body weight in pounds by 10

Front 18

What other factors affect how efficiently the body uses calories?

Back 18

-physical activity level
-muscle mass
-height
-health status
-genetic traits

Front 19

Calories needed for physical activity vary according to what?

Back 19

how active you are

Front 20

Energy cost of inactive lifestyle ___% of calories for basal metabolism
“Average” activity level requires roughly ____%
“Active” level requires approximately ___%

Back 20

-30%
-50%
-75%

Front 21

Body mechanisms that encourage regular calorie intake are what?

Back 21

independent of weight

Front 22

Hunger signals when cells do what?

Back 22

run low on energy

Front 23

Signal from what 4 body components indicate satiety?

Back 23

brain, stomach, liver, fat cells

Front 24

Total caloric need to maintain energy balance and weight is affected by what?

Back 24

-Smoking
-Lean muscle mass
-Genetic makeup

Front 25

Calories for thermogenesis: energy is needed for what?

Back 25

-chewing & swallowing foods -digesting foods
-absorbing & utilizing nutrients
-transporting nutrients into cells

Front 26

Calories for dietary thermogenesis are about___% of sum of basal metabolic and physical activity calories

Back 26

10%

Front 27

How are foodborne illness spread?

Back 27

-Spread by many foods
(raw or under cooked meat and eggs, shellfish, & raw milk)

Front 28

What causes foodborne illness?

Back 28

-bacteria & viruses
-marine life
-fungi
-toxins & chemicals in foods or water

Front 29

Common symptoms of foodborne illness are?

Back 29

-nausea
-vomiting
-abdominal cramps
-diarrhea

Front 30

2 most common causes of foodborne illness (unspecific)

Back 30

virus and bacteria

Front 31

How do foods usually go bad?

Back 31

Virus and bacteria enter food supply during food processing, storage, or preparation

Front 32

_______increases incidence of foodborne illnesses

Back 32

Cross-contamination

Front 33

4 steps to food safety

Back 33

CLEAN
SEPARATE
COOK
CHILL

Front 34

What does these mean?
CLEAN
SEPARATE
COOK
CHILL

Back 34

CLEAN
Wash hands and surfaces often
SEPARATE
Don’t cross-contaminate
COOK
Cook to proper temperatures
CHILL
Refrigerate promptly

Front 35

What are the influences on becoming overweight or obesity?

Back 35

-Diet
-Physical activity
-Environmental exposures
-Genetic factors

Front 36

Regulation of______ and _____ are in large part, genetically determined

Back 36

food intake
storage

Front 37

What constantly encourage food intake—especially when food is available?

Back 37

Inborn mechanisms

Front 38

FYI: Multiple mechanisms for enhanced intake and fat storage were keys to survival

Back 38

true

Front 39

Changes in _______ and ______of food can explain why obesity is a major problem

Back 39

availability
accessibility

Front 40

Hamwi calculation for women

Back 40

Five feet equals 100 pounds, then add 5 pounds for each additional inch

Front 41

Hamwi calculation for men

Back 41

Five feet equals 106 pounds, then add 6 pounds for each additional inch

Front 42

BMI guidelines and limits

Back 42

-Underweight:less than 18.5
-Normal weight:18.5-24.9 Overweight:25-29.9
Obese:more than30

Front 43

_______ rather than BMI should be used to diagnose obesity in children and adolescents

Back 43

Body fat content

Front 44

Overweight and obesity ___% and rising

Back 44

65%

Front 45

FYI: Muscular people can have “obese” BMI

Back 45

true

Front 46

FYI: Inactive normal BMI people can still have too much body fat

Back 46

true

Front 47

FYI: If people retain fluid, BMI may show overweight but body fat may be low

Back 47

true

Front 48

% of body fat needed for men and women for survival?

Back 48

3 to 5% -men
10 to 12%-women

Front 49

Pear-shaped store fat where?

Back 49

hips and thighs

Front 50

Apple-shaped store fat where?

Back 50

around the waist

Front 51

Apple-shaped facts

Back 51

-higher health risk with abdominal fat distribution
-more common among obese men

Front 52

Why is there health risks associated with belly fat?

Back 52

Fat cells of central fat deposits are larger than those around the hips and “resistant” to insulin

Front 53

Process of abdominal fat risk & insulin

Back 53

resistant-decrease ability of insulin to lower blood glucose-insulin and glucose increase over time-increased insulin:
increases triglyceride levels & bp
less HDL
hypertension & heart disease
develop diabetes

Front 54

Waists less than ___ inches in men or___inches in
women decreases risk of these diseases

Back 54

40
35

Front 55

Individuals lacking _____ or secreting _____ are at risk for obesity

Back 55

leptin
high insulin

Front 56

Major gains most likely between the ages of what?

Back 56

25 and 34 years

Front 57

____servings of ____per day may help offset weight gain

Back 57

2-4
milk

Front 58

FYI: Worldwide, underweight is more common than obesity

Back 58

true

Front 59

A preventable cause of underweight in U.S. is what?

Back 59

poverty

Front 60

Underweight = less than __% body fat in adult females and ___% body fat in males

Back 60

20%
8%

Front 61

Effectiveness of weight-control methods gauged by what?

Back 61

ability to prevent regain

Front 62

Americans spend over $_____ annually on weight-loss products and services

Back 62

$33 billion

Front 63

FYI: Only 5 to 10% of people who lose weight keep it off for more than a year

Back 63

true

Front 64

___% of adults are overweight or obese, and trying to lose weight

Back 64

40%

Front 65

___-___% of people who lose weight gain it back

Back 65

90 to 95%

Front 66

Both Xenical and Merida require _________to have any effect

Back 66

reduced calorie diets

Front 67

GB reserved for whom

Back 67

bmi over 40 or 35 and co-morbidities

Front 68

GB bypassing the stomach reduces ____absorption and increases ____ risk

Back 68

vitamin B12 absorption and increases osteoporosis risk

Front 69

For "successful losers" (50 over 5 years) what were some common behavioral strategies?

Back 69

-Eat a diet low in total fat
-Frequent self-monitoring of body weight & food intake
-High levels of regular physical activity

Front 70

FYI: Physical fitness and healthy diet give physical and mental health benefits

Back 70

true

Front 71

3 fitness components:

Back 71

-muscular strength
-endurance
-flexibility

Front 72

How is physical fitness achieved?

Back 72

-resistance training (strength)
-aerobic exercise (endurance)
-stretching (flexibility)

Front 73

People who are physically fit have 2 major things:

Back 73

-respiratory & circulatory systems that can deliver large amounts of oxygen to muscles
-muscular systems that can use large amounts of oxygen for long time

Front 74

Regular exercise may help reduce risk of:

Back 74

-obesity (excess belly fat)
-heart disease
-some types of cancer
-hypertension and stroke
-osteoporosis
-back injury
-diabetes

Front 75

Benefits of exercise

Back 75

-Increases feelings of well-being
-Relieves depression, anxiety, and stress
-Improved sleep patterns

Front 76

FYI: Exercise combined with healthful diet and lifestyle behaviors benefit health -ex:

Back 76

Heart disease lower than exercise alone

Front 77

Regular physical activity builds _____ and reduces risk of _________

Back 77

bone mass
osteoporosis

Front 78

FYI: Risk osteo is lowered more if exercise is combined with adequate calcium and vitamin D

Back 78

true

Front 79

Exercise helps people do 3 bodily comp things:

Back 79

-lose body fat
-build muscle mass
-become physically fit

Front 80

Exercise can lead to increase in caloric intake & increased ________

Back 80

increased lean body mass (↑metabolic rate)

Front 81

What is Strength?

Back 81

is maximum force that muscles can produce

Front 82

FYI: Overweight and thin people can both be physically fit

Back 82

true

Front 83

What is Endurance?

Back 83

is length of time muscles can perform

Front 84

What is Flexibility?

Back 84

is a person’s range of motion

Front 85

Muscle cell size increases in response to what types of exercise?

Back 85

weight-bearing or resistance exercise

Front 86

For endurance ___ and ___ yield stamina

Back 86

Inherited traits and conditioning

Front 87

Oxygen use corresponds to what?

Back 87

aerobic fitness...Aerobic = oxygen utilization

Front 88

Aerobic fitness is assessed by measuring what?

Back 88

maximal oxygen consumption (VO2 max)

Front 89

FYI: People can perform physical activity at 100% of VO2 max for only a few minutes

Back 89

true

Front 90

Beginners start aerobic fitness program at ___-___% of VO2 max

Back 90

40 to 60%

Front 91

Aerobically fit people may train at ___-___% of VO2 max

Back 91

70 to 85%

Front 92

How do you estimate your VO2 max? (resulting figure is what?)

Back 92

-220 minus your age = MHR
-Multiply MHR by aerobic fitness %
-“target heart rate” for aerobic exercise

Front 93

Why is flexibility good?

Back 93

-increases range of motion of joints and muscles
-protect muscles and connective tissues from injury, stiffness and pain

Front 94

Energy demands of activity are primarily supplied by what 2 things?

Back 94

glucose and fatty acids

Front 95

Muscles can use for what 3 things energy?

Back 95

fat, glucose, and amino acids

Front 96

For muscles, the proportions and amount of each energizer depends on what?

Back 96

intensity of exercise

Front 97

In inactive muscle, ____ supplies ___-___% of total energy needed

Back 97

fat
85 to 90%

Front 98

Oxygen is required to do what in exercising?

Back 98

convert fat into energy

Front 99

Activities of low-to-moderate intensity are ____ or _____.

Back 99

“aerobic” or “oxygen requiring”

Front 100

____, ____ types of exercises are the type used to increase aerobic fitness

Back 100

Fat-burning, oxygen-requiring exercises

Front 101

High-intensity, short-duration activities like sprinting down the block to catch a bus are fueled primarily by what?

Back 101

glucose

Front 102

______ for intense activities comes from what?

Back 102

glycogen

Front 103

In ____type exericised glycogen is stored where? and are rapidly converted to ____when needed?

Back 103

in muscles and liver
glucose

Front 104

Conversion of glucose to energy for intense activity that doesn’t require oxygen is called

Back 104

anaerobic

Front 105

FYI: People can do intensive activity only as long as stores of glucose last

Back 105

true

Front 106

Best diet for physical fitness includes:

Back 106

vegetables and fruits, whole grains, lean meats and fish, and low-fat dairy products

Front 107

Healthy diets supply adequate what?

Back 107

vitamins, minerals, essential fatty acids, fiber, fluid, and phytochemicals

Front 108

FYI: Diets that promote physical fitness can include well-planned vegetarian diets

Back 108

true

Front 109

Drink to replace fluid lost in what?

Back 109

respiration, sweat, and urine

Front 110

FYI: Physical activity increases need for water

Back 110

true

Front 111

Water lost during exercise equals what?

Back 111

weight lost during exercise

Front 112

FYI: more water in cold air- holds less water vapor, so you lose more water breathing in cold weather

Back 112

true

Front 113

FYI: ACSM and CDC recommend levels of activity that benefit health and contribute to decline in rising incidence of obesity in the U.S.

Back 113

true

Front 114

To prevent weight gain you need ________ min of moderate physical activity per day

Back 114

30 to 60 minutes

Front 115

USDA/DHHS Dietary Recommendation: For weight loss you need ___-___ min per day

Back 115

60 to 90 minutes

Front 116

Most people average less than _____ steps a day

Back 116

3,000 steps per day (you want more than 10,000 and no less than like 2,750)

Front 117

Three factors affect physical performance:

Back 117

genetics
training
nutrition

Front 118

FYI: Most ergogenic aids do not improve performance

Back 118

true

Front 119

remember to look at ADP page

Back 119

remember to look at ADP page

Front 120

What is the source of energy for muscle contraction?

Back 120

ATP

Front 121

Each substrate forms ___ from ___?

Back 121

ATP from ADP

Front 122

(Anaerobic)Glucose from the ____and ____ can form ATP without ____.

Back 122

liver & muscle glycogen oxygen

Front 123

Glucose is converted to during _____ anaerobic energy formation

Back 123

“pyruvate”

Front 124

In the absence of ______, pyruvate is converted to ______ or ______

Back 124

oxygen
lactate or lactic acid

Front 125

(Anaerobic)Lactate can ____________ if not converted back to ______ by the addition of oxygen

Back 125

build up in muscles and blood
pyruvate

Front 126

(Aerobic) Conversion of pyruvate and fatty acids to ATP requires ______

Back 126

oxygen

Front 127

(Aerobic) More ATP is delivered by the breakdown of _______ than _______

Back 127

fatty acids
glucose

Front 128

(Aerobic)_____ fuel low- and moderate- intensity exercise, below ____% VO2 max

Back 128

Fatty acids
60%

Front 129

(Glycogen stores) Energy for muscle comes from _____ and _____.

Back 129

fatty acids and glucose

Front 130

______ are main source of energy for low- to moderate-intensity activity

Back 130

Fatty acids

Front 131

Glucose is main source for __________?

Back 131

high-intensity activity

Front 132

Adults can get over ______ calories from fat

Back 132

100,000

Front 133

FYI: So one’s ability to perform high intensity activity is limited by the amount of glycogen stored

Back 133

true

Front 134

People who run out of muscle glycogen during an event do what?

Back 134

“hit the wall”

Front 135

Athletes consuming a typical U.S. diet have enough _______ to fuel continuous, intense exercise for how much time?

Back 135

glycogen
an hour or two

Front 136

What is carb loading?

Back 136

Increase carbohydrate intake to 60 to 70% of calories for the 24-hour period following high intensity exercise when glycogen stores have been depleted

Front 137

Individuals in strength training may need up to ___ grams more protein daily

Back 137

15

Front 138

Athletes in short events stay hydrated from ___ cups of water ___to___ min before the event

Back 138

2 cups
15 to 20 minutes

Front 139

FYI: Fluid balance is maintained when no weight is lost and urine remains pale yellow and normal volume

Back 139

true

Front 140

FYI: For longer events or hot and humid conditions athletes should maintain fluid balance throughout activity

Back 140

true

Front 141

What is dehydration?

Back 141

Loss above 2% of body weight (2–4 pounds) during an event indicates that body is dehydrated

Front 142

What is hyponatremia?

Back 142

sodium deficiency...occurs when only water is consumed during long events

Front 143

FYI: Body fat levels of less than 3% in men and less than 12% in women seriously interfere with health

Back 143

true

Front 144

Women at high risk of bone fractures are those with “female-athlete triad” of what 3 things?

Back 144

disordered eating, amenorrhea and osteoporosis

Front 145

What is an ergonomic aid?

Back 145

Substances that claim to increase the capacity for muscular work (few tested for safety)