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49 Cards in this Set
- Front
- Back
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Health benefits of exercise
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improves fitness, weight management, prevention of chronic disease, psychological benefits
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Physiologic benefits of aerobic exercise
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strengthens heart muscle, improved body composition, improved oxygen transport, improved endocrine function, reduced LDL, increased HDL
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Muscular adaption to strength training
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Stress overload causes muscle to hypertrophy (grow), unused muscles with atrophy (decrease), improved strength and power, increased bone density, positive body image
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What happens to our body when we age?
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natural decrease in LBM (lean body mass)
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ACSM recommended exercise regimen
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minimize sedentary activities, 2-3 days/week engage in strength and flexibility activities and enjoy leisure activities, 3 or more days/week engage in aerobic activities. Every day be as active as possible
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ACSM exercise regimen Stretching
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at least 3 times/week, with 3-5 reps and gold for 10-30 seconds
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ACSM exercise regimen Strength
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Should be done 2-3 times/week with proper weights. Each session should include a min of 8-10 exercises with 8-12 reps
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Amount of TV watching by children that has been correlated to excess body fat
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4+ hours/day
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Source of fuel in first few seconds of exercise
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ATP and creatine phosphate then glucose
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Define cardiorespiratory endurance
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refers to the ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity. Cardiorespiratory endurance is an important part of overall physical fitness.
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fluid choice for exercise lasting under one hour and over one hour
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under-water, over- flud containing electrolytes; fluid containing 6-8% carbs
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what does the term ergogenic aid refer to?
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supplements designed to enhance performance. Mechanical, Psychological Pharmacological, Dietary.
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Function of the Placenta
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Secretes hormones, transfers nutrients and oxygen, removes waste
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Defined weight for LBW and VLBW babies
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LBW: less than 5.5 lbs; VLBW: less than 3.3 lbs
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recommended healthy weight gain during pregnancy
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underweight: 28-40lbs, Normal weight: 25-35 lbs, overweight: 15-25lbs, obese: 11-20lbs
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What characterizes gestational diabetes
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consistently elevated blood glucose
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what is preeclampsia?
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high BP, edema, excretion of protein, weight can of several pounds in a few days
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amount of additional protein/day needed during 2nd and 3rd trimester
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increases by 25g/day
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What nutrient are neural tube defects associated with?
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Folate
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macronutrient that contributes the most calories during the first 6 months
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lipids
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How do breast fed babies compare to formula fed babies? (benefits)
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natural antibodies are present in breast milk, can prevent allergies, asthma, diabetes, obesity, SIDS
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What happens to the diet of an American child as they age?
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it gets worse
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What has contributed to the increase in Calorie consumption of US children in the last 25 years?
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eating more fast food, wating away from home (larger portions), soda, snacks
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some of the issues faced by obese children
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type 2 diabetes, elevated serum cholesterol, heart disease, hypertension
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What does a true food allergy involve and what helps decrease the risk?
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production of antibodies by the immune system; breast feeding, introduction of new foods one at a time, avoiding consuming the offending food
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What is an elimination diet used for?
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to diagnose a food allergy
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What % of the teen diet do snacks represent?
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25%
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Who's responsible for the parent/child feeding relationship?
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parent responsible for what, where, when
child responsible for how much/whether to eat |
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Age of adolescent growth spurt in girls and boys
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Girls: 10-13
Boys: 12-15 |
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Difference between life expectancy and life span
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life expect.:Average length of time a person can be expected to live
life span: maximum age to which members of a species can live |
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How does the RDA for protein compare between younger and older adults?
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it stays the same
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What is the recommendation for fat intake for older adults?
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30% of cals
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D.E.T.E.R.M.I.N.E
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Disease
Eating Poorly Tooth loss/mouth pain Economic hardship Reduced Social Support Multiple Medicines Involuntary Weight gain/loss Needs Assistance in Slef-Care Elder Above 80 |
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Number estimated to contract Food Borne Illness each year
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14 million
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what contributes to how a person will react to food borne pathogens?
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Threshold effect: up to a certain point, many microorganisms do not cause harm. After reaching their threshold, however, they can cause foodborne illness
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What are the critical points in a HACCP system?
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Establish corrective actions, Establish verification procedures, Establish record-keeping and documentation procedures
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what would affect the seriousness of a reaction to a toxin?
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type of bacteria or toxin, how extensively the food was contamined, how much of the food was eaten, person's susceptibility
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Danger zone room temp range
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40* F- 135* F
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Groups at greater risk from FBI
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very young, very old, immunce compromised
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Integrated Pest Management
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Combines chemical and non-chemical methods. Emphasizes the use of natural toxins and effective pesticide applications. Often used by small farms selling under the Federation of Farmers Markets
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Organic pest management
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based on biological methods which avoid the use of synthetic pesticides, herbicides or fertilizers
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Organic labeling
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Contains not less than 95% organically produced raw or processed agricultural products. May display USDA seal
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Asceptic Processing
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places sterilized food in sterilized packaging for long term shelf stable storage
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MAP
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oxygen is removed and replaced with carbon dioxide or nitrogen to retard microbial growth; eliminates the need for freezing used for products that are partially cooked and need short periods of reheating
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Main advantage of irradiating food
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Uses highdose xrays, gamma radiation or high energy electrons to kill microorganisms and insects; retards ripening and spoilage of fruits and vegetables
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Understand what malnutrition refers to
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undernutriton or over consumption
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what are some of the dietary changes that occur during the nutrition transition
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Shift in dietary pattern that occurs as income increases – shift from a diet high in complex carbs, fiber, fresh unprocessed foods to a more varied diet more processed higher in fat, sugar and refined carbs
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What is the cycle of malnutrition and how does it affect people's lives?
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inadequate food and health care: pregnant women; low weight gain = increased maternal mortality -> infants; low birth weight, high mortality rate, impaired mental development, increased risk of adult chronic disease -> children; stunted growth, impaired immunity, reduced mental capacity -> adolescents; stunted growth, decreased physical capacity -> Adult men and women; poor health, poor productivity in the work force -> Pregnant women
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How can the cycle be broken?
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eradicate extreme poverty and hunger, achieve universal primary education, promote gender equality and empower women, reduce child mortality, improve maternal health, combat HIV/AIDS Malaria and other diseases, ensure environmental sustainability, global partnership for development
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