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286 Cards in this Set
- Front
- Back
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Our bodies are in a continuous state of __
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renewal and maintenance
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materials used to renew body tissues come form the food we eat in the form of __
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nutrients
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each day, about __% of our body weight is replaced by new tissue
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5
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The two processes that make nutrients in food available for use by the body
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digestion and absorption
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carbohydrates, proteins, and lipids provide __
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energy
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proteins, lipids vitamins, minerals and water promote __ and __
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growth and development
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porteins, lipids, vitamins, minerals, and water regulate __
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metabolism
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a minute structure, living basis of pant and animal organization, millions of these in the human body
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cell
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each cell does a __
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specific job
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a group of cels designated to perform a specific function
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tissue
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a group of tissues designed to perform a specific function
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organ
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a group of organs designed to perform a specific function
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system
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a living thing
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organism
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the breakdown of food in the digestive system into forms that can be taken up by the GI tract
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digestion
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the __ and __ systems regulate functions that help direct nutrient use and teh digestive process
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hormonal and nervous
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the process by which nutrients and other substances are transferred from teh digestive tract into the blood for transport throughout the body
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absorption
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the __ and __ systems transport nutrients throughout the body
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circulatory and lymphatic
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site of digestion and absorption
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gastrointestinal tract
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from teh mouth to the anus is approimately __ feet
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30
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the GI tract helps in teh prduction of vitamin __
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K
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the flow of digestion takes __ days, or __ hours
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1-3, 24-78
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__ and __ begin the digestion process
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food prep and cooking
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mucus that envelops, lubricates, and breaks down carbohydrates
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saliva
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the __ aids in chewing and has taste sensors (sweet, salty, sour and bitter), possibly umami (meaty)
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tongue
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tube connecting the mouth and stomach
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esophagus
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flap covering the windpipe
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epiglottis
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the stomach is the size of a __
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closed fist
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the stomach has a holding volume of approximatly __
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1 liter
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it takes approximatly __ for food to pass through the stomach
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2-4 hours
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liquids pass through the stomach in about __ minutes
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20
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the __ chruns and mixes food
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stmoach
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a narrow 1 inch hollow tube connected to the stomach
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small intestine
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the three parts of the small intestine
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duodenum, jejunum, ileum
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most digestion takes place in teh __
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small intestine
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food is in the small intestine for approximatly __
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3-10 hours
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the large intestine is also known as the __
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colon
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the five parts of the large intestine
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ascending, transverse, descending, sigmoid, and rectum
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digets left over plant matter
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large intestine
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food stays in the large intestine for __
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1-3 days
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connects to the anus where food is eliminated
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rectum
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substance that aids in fat digestion
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bile
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secrets bile
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liver
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secretes enzymes (insulin and glucagon) and bicarbonate
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pancrease
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storage compartment for bile
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gallbladder
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muscular valves that control flow of food
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sphincters
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closes the connection from teh esophagus to the stomach
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esophageal sphincter
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closes the stmoach to the SI
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pyloric sphincter
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closes the Si to teh LI
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ileocecal sphincter
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closes the LI to the anus
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anal sphincter
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what is the noise you hear in your GI tract?
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peristalisis
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muscular contraction that propells food down the GI tract, by squeezing and shortenin, mixing and grinding
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peristalisis
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speed the rate of a chemical process
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enzymes
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digestive enzymes are produced in teh __, __, __, and __
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pancreas, SI, stomach, mouth
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the wall of the __ folded and within folds are villi (finger projections) made o absorptive cells
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SI
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__% of absorption occurs in the SI
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95
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type of absorption: uses no energy, requries permeability and concetration higher int eh interstine than the absorpative cell
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passive
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type of absorption: using a carrier protein and expends energy, higher concentraction in the absorptive cell than int he intestine
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active
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__% of absorption occurs in the large intestine
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5
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is water, indigestible plant fibers, tough connective tissue, bacteria and body wastes
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stool
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the end products of digestionare taken into the __ and teh __ and distributed to the cells of the body.
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lymphatic, circulatory
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__ and __ are located inside the villi
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lymph and blood vessels
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protien and carbohydrates travel the __ route through the body
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circulatory
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carries lymp (clear fluid between cells) and picks up and trasnports by products of fat absroption
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lymphatic route
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as blood passes throgh the __ filter out wastes and eliminates in teh urine
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kindeys
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extretes waste through pores and perspiration
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skin
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remove carbon dioxide produced during metabolism
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lungs
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storage system for fat
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adipose
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storage system for carbohydrtaes
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muscles and liver
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storage system for glocose and amino acids
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blood
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storage system for vitamins and minerals
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liver
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if teh body suffers a nutrient deficiency caused by an inadequate diet, it breaks down __ for nutrients
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vital tissues
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fiber __ the time at which food stays in the digestive system
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decreases
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when stomach acid backs up into the esophagus CAUSING heartburn
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gastroesophageal reflux
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a burning senation in teh eophageal area
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heartburn
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presence of liquid in stool usually caused by contaminated food or water, infectiosn or nutrient defiences
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diarrhea
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reduced digestion of lactose products becuase of low or no production of lactase
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lactose mal-digestion
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development of gas, diarrhea and cramps from that accompaines lactose mal-digestion
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lactose intolerance
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infrequent bowl movments
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constipation
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swollen veins of the rectum and anus
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hemorrhoids
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__ develop when teh protective barrier formed by cells lining the stomach and duodenum is damaged
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ulcers
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ulcers are caused by lack of __
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bicarbonate
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gas production
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glatulence
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the body produces __ pints of gas a day
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1-3
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we pass gas about __ X a day
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25
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you produce __ liters of saliva a day
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1-3
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what food is called after it leaves the stomach
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chyme
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__% of absoption occurs in teh SI
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95
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the unit used to measure the amounto f energy produced by fods
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calorie
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equals the amount of energy needed to raise a kilogram of water one degree celcius
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calorie
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calories are the __
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energy released from food
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calories are measured by a __
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bomb calorimeter
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the bodies three needs for energy
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basal metabolism, physical activity, dietary thermogenesis
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energy needs for studying are only about __ kcal per minute
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1.5
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the energy used to support body processes such as growth, health, tissue repair, and maintenance
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basla metabolism
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basal metabolism accounts for __% of teh bodies energy needs
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60-80%
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calories used just to live
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basal metabolism
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major portion of the calories used at rest
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basal metabolism
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the formula for basla metabolism (males)
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BW X 11
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the formula for basla metabolism (females)
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BW X 10
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basal metabolism __ many factors
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doesn't include
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the energy we use to support an active lifestyle
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physical activity
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the percent of energy your body needs for physical activity
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+/- 30%
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physical activity defined as sitting most of the day; >2 hours of moving or standing a day
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inactive
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formula for number of calories needed for physical activity for an inactive person
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BM X 30%
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physical activity defined as sitting most of teh day; walking, standing 2-4 hours
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average
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formula for number of calories needed for physical activity for an average person
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BM X 50%
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physical activity defined as active 4 or more hours a day, little sitting, some physically strenuous activity
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active
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formula for number of calories needed for physical activity for an active person
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BM X 75%
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the energy expended during digestion and absoption of food
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dietary thermogenesis
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dietary thermogenesis is __% of BM and PA
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10
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how to figure out how many calroies you eed for thermic effect of food
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(BM+PA)X10%
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how do you figure out how many total calories you need
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BM+PA+DT
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how correct is the BM+PA+DT formula?
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+/- 20%
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1 cup of sugar is __g
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200
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1 cup of oil is __g
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218
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a 12 ounce steak has __
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928
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alochol supplies __ kcal/g
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7
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there are __ calories in 1 Tbs of butter
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101
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there are __ calories in 1 Tbs of sugar
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46
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there are __ calories in 1 Tbs of lean steak
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40
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there are __ calories in 1 cup of peanuts
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420
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there are __ calories in a baked potato
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118
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therea re __ calories in 1 cup of rice
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205
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the unpleasant pysical and psychological sensations that lead people to aquire and ingest food including weakneess, stomach pains, and irritability. segnals are sne when cells run low on energy
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hunger
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a feeling of fullness
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satiety
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the desire to eat, a pleasant sensation that is aroused by thoughts of the taste, sight, and smell of ood
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appetite
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appetite is driven by __
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emotions
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appetite is aroused by __qenvironmental cues
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a perosn total caloric need in comparison to their total energy expenditure
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consuming more calories than expending: wt gain
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positive energy balance
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conusming less calories than expending: wt loss
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negative energy balance
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consuming the same amount of claories that you are expending: wt maintenence
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constant energy balance
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__ can increase or decrese needed calories
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genetic make up
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a pound of muscle uses between __ calories a day working and __ calories a day at rest
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75-150, 35-75
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a pound of fat needs only __ calories a day non working
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2-3
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an excess of body fat, an amount that interferes with health
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obesity
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low body weight for your height
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underweight
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high body weight for your height
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overweight
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defined by culture and health requirements
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body weight
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according to the CDC, __% of americans are either obese or overwieght
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60
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too little bowdy weight is defined as __% below normal bw
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15-20
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idel body weight is __% of normal
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+/- 10%
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you are considered underweight if your % body fat is __ (males), __% females
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12, 20
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you are considered normal/desirable if your % body fat is __ (males), __% females
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10-20, 18-25
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you are considered obese if your % body fat is __ (males), __% females
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25, 30
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you are considered essential fat if your % body fat is __ (males), __% females
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3-5, 10-12
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why do women have more essential fat than men?
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breast tissue
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you are considered overweight by your waist to hip ratio is you are: __ (males), __ (females)
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>1, >.8
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ideal waist circumfrence: __ (men), __ (women)
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35 inches or less, 32.5 inches or less
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a waist circumfrence of over __ for men and __ for women puts people at risk for cardiovascular disease
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40 in, 35 in
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a BMI of __ signals starvation
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15 or lower
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a BMI below __ is associated with anorexia
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17.5
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a BMI of __ is underweight
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<18.5
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a BMI of __ is normal
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18.5-24.9
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a BMI of __ is overweight
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25-29.9
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a BMI of __ is obese
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>30
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a BMI of __ is morbidly obese
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40
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severe obessity in which the incidence of life threatening diseases is increased sigificantly
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morbidly obese
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you are underweight if you are __% of your recommended body weight
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90
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you are normal if you are __% of your recommended body weight
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90-110
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you are overweight if you are __% of your recommended body weight
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115-120
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you are obese if you are __% of your recommended body weight
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>120
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you are morbidly obese if you are __% of your recommended body weight
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170%
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the comparison of lean mass to fat mass
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percent body fat
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measuring the thickness of fat depostited directly under the skin
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skinfold
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how quickly an electrical current passes through the body
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bioelectrical impedance
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comparison of how much you weigh on land versus in water
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underwater weighing
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cross-seccional photos of body to observe fat and muscle
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magnetic resonance imaging or CAT scan
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scans body with small does of xray and calculates percent body fat
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X ray
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dry alternative, body displaces air and change in air pressure is used to measure body fat
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bod pod
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a measurement of waist compared tomeasurement of hip
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waist to hip
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best measurement for pbody fat distribution is assessing you __ measurements
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waist to hip
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what percent body fat should be a goal for health reasons: __ men, __ women
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10-20, 18-25
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3 types of lean or fat free mass
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water, bone tissue, protein tissue
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essential necessary fat is men __ and women __
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3-5%, 10-12%
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__% of fat is stored just under the skin
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50
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when teh body stores fat around teh hips and thighs
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gynoid (pear shape)
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when teh body stores the fat around the waist
|
android (apple)
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__ are at a higher risk for diabetes, high blood pressure, and heart disease
|
android
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body type: tall and thin
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ectomorph
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body type: round and heavy
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endomorph
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body type: stocky and muscular
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mesomorph
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htotal body weiht, large body surface, hot and cold ambient temp, fever, hyperthyroidism, stress, cafeine, smoking, and incresed lean body mass __ RMR
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increase
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aging, female gender, fasting/starvation, hypothyroidism, and sleep __ RMR
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decrease
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who lives longest in teh US?
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nonsmoking adults w/BMI's between 22-25
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what is the key age range for preventive action
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20-45
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1830: proposing a special diet of whole grains and vegetable (wholeness)
|
Rev Sylvester Graham
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1890: broke nutrient compenents into protein, fat, and carbohydrates
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Wilbur Atwater
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1900's: introduced calorie counting
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Russell Chittenden
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1909: introduced fasting as a cure
|
Upton Sinclair
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1918: proposed that calories were the key to diet and health
|
LuLu Hunt Peters
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the pritikin diet was __% carbs, 5-10% fat
|
80, 5-10
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1983: proposed label reading
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Susan Powter
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in 1988 )) became famous because Oprah used it to lose 67 lbs. gained it all back by 1992
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optifast
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1990: proposed that the key to reversing heart disease was to have a diet with less than 10% in fat
|
dean ornish
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invented a diet high in protein low in carbs
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barry sears
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a protien diet is __ in calories; about __
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low, 1200
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__ diets lack vitamins, minerals, phytochemcals, and fiber
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high protein
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weight loss products have a __% failure rate
|
90-95
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follows a pont system; calorie counting
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weight watchers
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based on teh glycemic index
|
nutrisystem
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basted on volumetrics
|
jenny craig
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only __% of people who want to lose weight are successful long term
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5-10
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wt loss should be limited to __ lbs a week and should be determine by some standard
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1-2
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__ lbs a month is most successful in wt loss
|
1-2
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stopoing food intake
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fasting
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stapling teh stomach and attaching the SI to upper part of teh stomach
|
gastric bypass surgery
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when fat depositis are removed
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liposuction
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cooking food covered or uncovered in an oven or overn type appliance
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baking
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browning first, then simmering ina covered pan witha little liquid
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braising
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cooking fod by direct heat in the broiler section of an over or an over type applience
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broiling
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cooking food by direct ehat over coals
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grilling
|
|
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cooking food in liuids such as broth, vinegar or juice (making shure that the food retains its shape while cooing)
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poaching
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cooking food vobered or uncovered in an appliance like baking, but usually done at a higher temperature
|
roasting
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cooking food rapdily witha small amount of oil in a hot pan.
|
sauteing
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cooking food in a perforated baskety over a small amount of boiling water
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steaming
|
|
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cooking by stirring small pieces of food ina hot pan with a small amount of oil
|
stir-frying
|
|
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__ is what gives your body approval (permission) to burn calories
|
exercise
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|
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a fetus is __% water
|
85
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a baby at birth is __% water
|
75
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a normal adult is __% water
|
60
|
|
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a elderly peopel is __% water
|
50
|
|
|
one of the best ways to check our body water level
|
color or urine
|
|
|
recommended water intake for men __, women __
|
15.5, 11.5
|
|
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portion of our body that is water __
|
50-70%
|
|
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we have __ gallons of water in our body
|
10-12
|
|
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males bodies are __% water
|
60-70%
|
|
|
female bodies are __% water
|
50-60
|
|
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lean muscle is __% water
|
75
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|
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fatty tissue is __% water
|
10
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|
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bone is __% water
|
22
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|
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blood is __% water
|
83
|
|
|
we cannot store or conserve water so we must be replenished __
|
daily
|
|
|
you can survive for __ weeks without food but only about __ days without water
|
8, 3
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|
|
how do you find out how many cups of water your body needs?
|
total calories divided by 236
|
|
|
males need about __ cups of water
|
15-16
|
|
|
females need about __ bups of water
|
11-12
|
|
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we expend __ liters of water in urine a day
|
1.4
|
|
|
we expend __ ml of water through sweat a day
|
400
|
|
|
we expend __ mL of water through out lungs
|
400
|
|
|
we expend __ mL of water through the feces
|
150
|
|
|
the most essential nutrient, provides medium whithin which the other nutrients function
|
water
|
|
|
__% of the worlds water is salt water
|
97
|
|
|
__% of the worlds water is fresh water
|
3
|
|
|
__% of fresh water is available for use
|
25%
|
|
|
some sites have found water containing __ contaminents
|
700
|
|
|
water from underground reservoirs that have dissolved minerals from the rocks
|
mineral water
|
|
|
water from freshwater springs
|
spring water
|
|
|
water that is naturally carbonated
|
sparkling water
|
|
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water with added items; such as vitamins, herbs, soy (classified as dietary supplements)
|
specialty water
|
|
|
the bodies first sign of dehydration is __
|
thirst
|
|
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the body experiences thirst after __% body water is lost
|
1-2
|
|
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when you are thirsty, your are already __
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dehydrated
|
|
|
if you don't get enough water, teh pituitary gland releases __ which causes the kidnesy to conserve water
|
anti-diuretic hormone
|
|
|
death occurs at __% reduction in body water
|
20
|
|
|
the body tolerates __ water better than __
|
cold, hot
|
|
|
you should hydrate __ ozs before exercising
|
10-16
|
|
|
you should rehydrate __ ozs during exercise at __ min intervals
|
6-8, 10-15
|
|
|
high protein, fiver, salt, and alcohol __ the need for water
|
increase
|
|
|
__ of water in teh body is inside body cells or intracellular and __% is outside body cells or extracellular
|
65, 35
|
|
|
water flows from __ concentration to __
|
high, low
|
|
|
water regulation by teh kidneys
|
homeostasis
|
|
|
hormal body water level
|
normohydration
|
|
|
lower body water level, dehyration
|
hypohydration
|
|
|
retain excess body fluids
|
hyperhydration
|
|
|
the main feedback device for teh control of body water is __ of teh varius body fluids
|
osmolarity
|
|
|
the amount of dissolved substances in a solution
|
osmolarity
|
|
|
the __ stimulates the release of ADH from teh pituitary gland if dehydrated
|
hypothalamus
|
|
|
when you drink more fluids than your kindeys can eliminate
|
hyponatremia
|
|
|
your kidneys can eliminate ~ __ gallons of water a day
|
3-4
|
|
|
__% of people who get hypoatremia die
|
10
|
|
|
performance in __ activities are more affected by temperature than others
|
prolonged aerobic endurance
|
|
|
performance is normally worse in __ than __
|
heat, cool
|
|
|
a significant impairment may occur with bw losses of __% decrease and in perforemance with only __%
|
4,2
|
|
|
dehydration affects cardiobascualr functios and temp regulation most, maximal aerobic output decreased __% when dehydrated
|
4-8
|
|
|
trained athletes can swaet __ liters per hour
|
2-3
|
|
|
sweat is aobut __ water
|
99
|
|
|
when dehydration is threat, __ is key
|
water replacment
|
|
|
in prolonged endurance events, __ is key
|
carb replancement
|
|
|
with very prolonged exercise int eh heat with heavy sweat losses, _ is key
|
electrolyte replacement
|
|
|
sports drinks are ideal if they ahve __% glucose
|
6
|
|
|
you ned to drink __ cups of water for every pound of weight loss
|
2.5
|
|
|
a substance that conducts electric charge in the body
|
electrolytes
|
|
|
the three electrolytes
|
sodium, choloride, potassium
|
|
|
primary in maintenance of normal body fluid blance, nerve impulse, muscle contraction
|
sodium
|
|
|
ion in extracellular fluids, regulation of body fluid balance, formation of hydrocholiric acid
|
chloride
|
|
|
used in maintenance of body fluids and generation of electrical impulse in nerves and muscles. role in energy process in teh body
|
potassium
|
