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170 Cards in this Set
- Front
- Back
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Name the essential nutrients
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water, carbs, proteins, fats, vitamins, and minerals
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macronutrients
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essential nutrients that the body needs large amounts of - water, carbs, proteins, fats
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What are the functions of macronutrients?
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to provide energy, build new cells, facilitate chemical reactions
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micronutrients
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essential nutrients that the body needs in small amounts - minerals and vitamins
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What is the function of micronutrients?
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regulate body functions
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kilocalorie
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amount of energy needed to raise the temp 1 degree
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What is fluid balance maintained by?
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electrolytes
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What is the function of water?
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digest absorb and transport nutrients, medium for biochem reactions, regulates body temp, dilutes wastes, transports wastes, cushions cells, and lubricates parts
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How much water is needed daily?
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1 - 1.5 mL for each calorie spent
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What is the function of carbs?
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used as energy and helps with gastrointestinal health
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Simple Carbs
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composed of one or two sugar units - glucose, fructose, galactose, lactose, maltose, and sucrose
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glycogen
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stored glucose found in the liver
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complex carbohydrates
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composed of two or more sugar units - starches and dietary fibers
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What is the recommended intake of carbs?
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130 grams per day (225 - 325 gms) (50% of calories consumed)
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dietary fiber
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a complex carb found in plants that can't be broken down
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functional fiber
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a natural or synthetic fiber that has been added to increase the healthful effects of the food
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total fiber
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the combined amount of dietary fiber and functional fiber in a food
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What is the daily intake of fiber?
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25 - 38 gms
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What happens when you take too much fiber?
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decrease in absorption of essential nutrients
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What is the function of proteins?
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to build and maintain muscles, form enzymes to help antibodies fight disease
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complete protiens
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from animals, composed of all the essential proteins
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incomplete proteins
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from veges, composed of small amounts of essential protiens
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What happens when you don't have enough proteins?
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body organs don't function
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What is the daily intake of protein?
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.36 grams for every pound
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What are the functions of fats?
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essential fatty acids, make other fatty acids, transport vitamins, affect taste smell and texture, stimulate appetite and fullness, insulate and provide cushion
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saturated fats
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remain solid at room temp
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monosaturated fats
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liquid at room temp but become solid in the fridge
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polysaturated fats
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liquid at room temp and in the fridge (oils)
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What is the function of saturated fats?
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higher cholesterol
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What is the function of unsaturated fats?
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lower cholesterol
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What is the daily intake of fats?
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20 - 30% of calories consumed
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trans fatty acid
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liquid fatty acids are turned into solid
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What is the function of minerals
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build strong bones, help enzymes, maintain properfunctioning, and regulate water
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What is the daily intake of minerals?
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200 mg
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What are the pros and cons of minerals?
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it can build it up but can also be toxic
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What is the function of vitamins?
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act as catalysts for releasing energy, aide in chem reactions, maintain immune systems
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What are the effects of too many vitamins?
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cause toxicisity, lead to life threatening events, and give false sense of security
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mutual supplements
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matching of complementary proteins
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complementary proteins
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eating foods that have a surplus of proteins in one area but not in another so they match
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cholesterol
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a waxy substance that can clog arteries and lead to cardiovascular disease
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Low Density Lipoproteins
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raise blood levels
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High Density Lipoproteins
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unsaturated fats that lower blood pressure
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What raises LDLs and lowers HDLs?
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trans fatty acids
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phytochemicals
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substances that are naturally produced by plants to protect themselves against viruses, bacteria, and fungi
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Name the types of phytochemicals
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antioxidants, phytoestrogens, phytonutrients
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antioxidants
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stubstances in foods that decrease free radicals that are toxic to the body
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phytoestrogens
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similar to estrogens, reduce heart disease, osteoprosis, menopause
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phytonutrients
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maintain capillaries, information of blood clots, enhance vitamin C, act as antioxidents, prevent cancer
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What are the Dietary Guidelines for Americans' major concerns?
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role of poor lifestyles in disease and their role in obesity
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Name the parts of the Dietary Guidelines for Americans
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Adequate Nutrients, weight management, physical activity, food groups, fats, carbs, Na and K, alcohol, food safety
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USDA Food Guide Pyramid
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provides the intakes of 12 different levels on the food guide
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Name the recommendations for pregnant women in the DGA
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consume more folic acid
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Name the recommendations for African Americans in the DGA
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less sodium for less hypertension
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Name the recommendations for Children
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fat free milk
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In the USDA pyramid, what is the grain serving size?
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6oz
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In the USDA pyramid, what is the vege serving size?
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2.5 cups
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In the USDA pyramid, what is the fruit serving size?
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2 cups
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In the USDA pyramid, what is the milk serving size?
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3 cups
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In the USDA pyramid, what is the meat and bean serving size?
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5.5 oz
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Lacto vegetarians
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eat no meat poultry seafood or eggs but do eat milk
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lacto ovo vegetarians
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eat no meat poultry seafood or eggs but do eat milk and eggs
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semivegetarians
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eat no red meat
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How does the DGA show vegetarians how to eat enough vitamins?
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protein (grains, legumes, seeds, nuts, and soy) Iron (prune juice, spinach, molasses, enriched products) B2 (dairy products, leafy green veges, broccoli, mushrooms, and dried beans) B12 fortified breakfeast cerals, soy beverages, brewers yeast) D (eggs butter and sun light) Ca (dairy, molasses, leafy greens, legumes) Zinc (legumes, grains, soy products, peas, spinage and nuts)
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What act mandated that there be nutritional info on food?
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Nutritional Educational and Labeling Act of 1990
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When is the term Light used on food packages?
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when the product has 1/3 fewer calories or 1/2 the fat of a normal product
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Food Allergies
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the immune sustem overreacts to a specific protein
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What are the most common food allergens?
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eggs peanuts and milk
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Name the types of additives
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antimicrobial agents, antioxidants, artificial colors, artificial flavors
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functional foods
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foods that do more than just provide nutrients
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food irradiation
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a process in which food is passed through a chamber containing radioactive rods with powerful gamma rays
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What has genetically modified foods focused on?
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new products with resistance to disease, strains of microorganisms that produce rare outcomes, and crops that resist herbicides
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Exercise
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a structured workout
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physical fitness
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the ability of the body to respond to the physical demands placed upon it
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What are the physical benefits of exercise?
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lower mortality rate, improved body system
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What are the cognitive benefits of exercise?
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process info quicker, prevent process of aging, prevent outbursts
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What are the psycological/emotional benefits of exercise?
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improved self esteem, quality of sleep, opportunities of social interaction, more calm
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What are the spiritual benefits of exercise?
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gives you the opportunity to connect with yourself
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Guidelines of Physical Activities
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participating in moderate PA everyday and vigiorus activities 2-5 times a week
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skill related fitness
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refers to the ability to perform specific skills associated with activities
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Health Related fitness
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the ability to perform daily living activities with vigor
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Cardiorespitory Training
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the ability of the heart and lungs to efficiently deliver oxygen and nutrients to the body's muscles and cells through the bloodstream
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What are the benefits of cardiorespitory training?
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inc speed of recovery, improved muscle-liver functioning, decreases resting heart rate, blood pressure
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FITT
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frequency intensity time and type
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Frequency (CT)
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3 times a week
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Target Heart Rate Zone
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this is needed for CT by making sure you don't under or over do it (55%-90% of MHR)
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Time (CT)
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15 - 60 mins
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Type (CT)
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aerobic - sustained and stop and go
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How often should you change your work out?
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2 weeks or 3 for older people
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Muscular Strength
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capacity of a muscle to exert force against resistance
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Name the types of muscle strength activities
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isometric isokinetic and isotonic
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isometric
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force without movement
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isotonic
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force with movement
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isokinetic
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force with machines
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What level of intensity is needed for strength training?
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higher
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What level of intensity is needed for endurance training?
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lower
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What should the frequency of the strength and endurance training be?
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2 - 3 times a week
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Core Strength Training
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strength training that strengthens the area from the neck to the lower back
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Name a type of core strength training
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pilates
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How many calories are needed to gain muscle?
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700 - 3000 more than usual (.5 lbs a week)
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Name the types of streching
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passive, static, ballistic, proprioceptive neuromuscular
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Passive Streching
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when someone pushes on your feet to strech
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Static Streching
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regular streching
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Proprioceptive Neuromuscular Facilitation
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streching that uses the bodies reflexes to enhance streching
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Ballistic Streching
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streching with bouncing
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How long should a warm up be?
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5 - 10 mins
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Over exertion
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when a training period is too intense
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Fatigue
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inability to exercise at the desired level
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female athelete triad
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a set of 3 interrelated disorders - eating disorders, amenorrhea, osteoporosis
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Name the parts of the Non diet movement
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1. all people can achieve good health 2. people come in a variety of different sizes 3. there is no ideal body size 4. selfesteem and body image are linked 5. each person is responsible for their own health 6. appearance sterotyping is wrong
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Name the parts of maintaining a healthy body
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realistic goals, restrict calories, manage behavior, get active
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Name the tasks for society to help with healthy habits
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define obesity as a chronic disease, extend health coverage to prevent obesity, support consumer awareness, promote healthy foods, support lifestyles through community planning
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muscle dysmorohia
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the idea that their own body is not big enough
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disordered eating behaviors
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not as extreme as bulemia or anorexia
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How is binge eating disorder treated?
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by focusing on the eating patterns not just the dieting
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multimodality team
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a group of professionals that work together to assess ones health
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Name the parts of treatment of eating disorders
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weight gain, psycotherapy, medications
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body dysmorphic disorder
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preoccupation with defects in appearance
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activity disorder
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people who control their bodies or alter their moods by excessivly exercising
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How do you prevent acute mountian sickness?
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adjusting to physical activity workload and nutrition
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What are symptoms of acute mountian sickness?
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cough, headache, difficulty breathing, rapid heartbeat, weakness nausea, loss of appetite
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What are the responses to heat stress?
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blood vessles expand and increased sweating
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What are the effects of air pollution on exercise?
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coughing, weezing, shortness of breath
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What health related recommendations for children?
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60 mins of exercise and get a heart screening
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What are health related recommendations for people with disabilities?
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exercise to maintain function of the body
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Why do people who are older need to exercise?
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because there's a decline from .5 to .75% each year
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electroimpedience
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measures resistance to an electrical force to find body fat
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How does puberty effect boy's and girl's bodies?
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boys build body muscle and girls gain weight for child bearing
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How does marriage effect men and womens bodies?
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men gain weight and women usually get pregnant
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Where to men and women gain weight in the 50's and 60's?
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abdomen
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energy balance
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the relationship between intake and calories expended
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thermal effect of food
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an est of the energy required to process the food you eat
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adapted thermogenesis
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adjustment in energy use in response to changes in the external environment
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basal metabolic rate
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a rate in which the body uses to function in everyday life
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What kinds of problems do low cal diets cause?
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it produces more keytones creating problems
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Name the types of perscription drugs
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appetite suppressant, thermogenic drugs, fat blocking drugs, amthetamines, fenfluramine, sibutramine
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thermogenic drugs
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increase basal metabolic rate to produce the same effectas increased energy expenditure
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gastric restriction
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stapleing off of the stomach
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gastric bypass
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reconnected small intestine
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What are some ways to promote a healthy image?
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be aware of ones own attitude on weight and encourage the balance of inner and outter beauty
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pulmonary circulation
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pumping oxygen rich poor blood to the lungs and oxygen rich blood to the heart
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systemic circulation
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pumping oxygen rich blood to the body and oxygen poor blood back to the heart
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Name the path of pulmonary circulation
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enters the heart through vena cava, right atrium, right ventricle, lungs via pulmonary arteries, left atrium
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Name the path of systemic circulation
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left atrium, left ventricle, aorta moves it to the body, exchange, vena cava returns it to the heart
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coronary arteries
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supply blood to the heart muscles
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sinus node
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signaled to make the heart pump
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order of contraction
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R L artia, R L ventricle
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systole
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contraction
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dystole
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relaxation
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artherosclerosis
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hardening of blood vessles
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What does artherosclerosis cause?
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aneurysims
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ischemia
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when the heart doesn't get enough blood
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thrombus
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clot
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coronary thrombus
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blockage that causes death
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angia
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pain from blockage of the heart
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What are the causes of arrhythmia?
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sinus node damaged, conduction was damaged, CAD, structural abnormities, chem imbalances
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stroke
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blood flow to the brain is blocked
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embolism
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traveling blood clot
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transient ischemic attacks
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mini strokes
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congestive heart failure
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when the heart isn't pumping well after a heart attack, hypertention, heart valve abnormalty
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What are the symptoms of congestive heart failure?
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difficulty breathing, shortness of breath, coughing, swollen legs
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mitral valve prolapse
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allows blood to leak back into the atrium from ventricle
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Rheumatic Heart Disease
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Caused by rheumatic fever (untreated strep)
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What does rheumatic heart disease lead to?
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congestive heart failure and valve disfunction
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congenial heart failure
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structural defects at birth that involve major arteries and viens making the blood flow slow, in the wrong direction, or not at all
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peripheral vascular disease
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atheroclerosis in the extremidies
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cardiomyopathy
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disease of the heart muscle ex dialated cardiovascular disease
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Name the contributing risk factors of CVD
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high triglycerides, high alcohol intake, psychological factors
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Name the possible risk factors of CVD
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lipoprotein, homocyteine, metabolic syndrome, inflammatory response and C reactive protein, infection, fetal origins
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homosyteine
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amino acid that might damage walls of arteries
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Metabolic syndrome
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combination of obesity, high blood pressure, dyslipidema, glucose intolerance
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