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Human Health Promotion KHP > KHP Exam 2 > Flashcards

KHP Exam 2 Flashcards

1
Q

Essential nutrients

A

Needed to maintain and repair tissues and regulate body functions

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2
Q

Macronutrients

A

Needed in large amounts

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3
Q

Micronutrients

A

Needed in small amounts

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4
Q

What are the 4 macronutrients

A

Water
Proteins
Carbs
Fats

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5
Q

What are the two micronutrients

A

Vitamins and mineral

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6
Q

What is a calorie

A

Measure of energy provided by food
Carbs, proteins, and fats

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7
Q

What are the 4 functions of water

A

Digest absorb and transport nutrients
Regulate the body’s temp
Carry waste out of the body
Lubricate body parts

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8
Q

How much water is needed per day

A

8-12 cups

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9
Q

AMDR for carbs

A

45%-65%

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10
Q

What is the function of protein

A

Build and maintain muscles, bones, and other body tissues
Form enzymes that facilitate chemical reactions

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11
Q

AMDR for protein

A

10%-35%

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12
Q

What are the 4 functions of fats

A

Provide essential fatty acids
Assist in the absorption of fat and soluble vitamins
Provide emergency reserve
Affects the texture and taste and smell of food

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13
Q

Fats are the body’s principal form of

A

Stored energy

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14
Q

AMDR for fats

A

20%-35%

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15
Q

Saturated fats/ Trans

A

Less than 1/3
Animals

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16
Q

Monounsaturated

A

Plant sources

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17
Q

Polyunsaturated fat

A

Oils

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18
Q

What is LDL

A

Low density lipoproteins______bad cholesterol

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19
Q

HDLS

A

High density lipoproteins______good cholesterol

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20
Q

Trans fatty acids

A

Increases the risk of cardiovascular disease

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21
Q

Minerals

A

Naturally occurring substances needed by the body in small amounts

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22
Q

Vitamins

A

NEEDED IN Small amounts

Serve as catalysts for releasing energy from carbs, proteins, and fats while maintaining other body components

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23
Q

How many vitamins does your body need

A

11 specific vitamins

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24
Q

Where can vitamins found

A

Found in a variety of foods
Supplements not always necessary

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25
Q

Sedentary

A

Light physical activity

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26
Q

Moderate

A

Active

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27
Q

Active

A

More than 3 days a week

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28
Q

Fast food meals are

A

High in calories fat sodium and sugar and low in vitamins minerals and fiber

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29
Q

Food Deserts

A

More fast food restaurants in low income neighborhoods than in affluent ones

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30
Q

Food deserts

A

Low income areas where more than 500 people or 33% of the population have low access to a supermarket or a large grocery store

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31
Q

Food insecurity

A

A lack of affordable access to sufficient quality and quantity of affordable healthy food

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32
Q

Physical Fitness

A

Ability of Boyd to respond to physical demands

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33
Q

Physical Activity

A

Activity that require any type of movement/large muscle movement

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34
Q

Exercise

A

Structured/planned physical activity- often used to improve fitness

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35
Q

Moderate intensity workouts

A

150 minutes each week

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36
Q

Vigorous workouts

A

75 minutes each week

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37
Q

Five components of health related fitness

A

Cardio respiratory fitness
Muscular strength
Muscular endurance
Body comp
Flexibility

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38
Q

Overload

A

More than what accustomed to in order to see change

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39
Q

FITT FORMULA

A

Frequency
Intensity
Time
Type

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40
Q

Cardiorespiratory fitness

A

Ability of heart and lungs to efficiently deliver oxygen and nutrients to the body’s muscles and cells via the blood stream

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41
Q

Muscular strength

A

Compactly of muscle to exert force against a resistance

42
Q

muscular endurance

A

Compacting of a muscle to exert force repeatedly over a period of time

43
Q

Mesomorphic body type

A

Muscular

44
Q

Ectomorphic

A

Tall and thin

45
Q

Endomorphic

A

Short and fat

46
Q

Flexibility

A

Ability of te joints to move through the full range of motion

47
Q

Benefits of flexibility

A

Maintain posture and balance
Makes the movement easier and more fluid
Prevents low back pain and injuries

48
Q

Static stretching

A

Stationary

49
Q

Passive stretching

A

Partner applies pressure

50
Q

Ballistic stretching

A

Bouncing movements

51
Q

PNF stretching

A

Contract-relax-contract-relax

52
Q

Body comp

A

Real-time amounts of body fat and lean body mass

53
Q

What are the two types of fat

A

Essential
Storage

54
Q

What is the recommended daily steps

A

10,000

55
Q

RICE

A

Rest
Ice
Compress
Elevate

56
Q

Overweight

A

Body weight exceeds the recommended guidelines for good health

57
Q

Obesity

A

Body weight that greatly exceeds the recommended guidelines

58
Q

How has obesity been affected over the past 30 years

A

Drastically increased

59
Q

Top 2 states of obesity in 2021

A

West virgina
Kentucky

60
Q

What percentage of kids are obese/overweight

A

1/3

61
Q

4 ways to define Healthy body weight

A

BMI
Body Composition
Fat distribution- not a risk factor for illness
Absence of any medical condition that needs weight loss

62
Q

Underweight BMI

A

Less than 18.5

63
Q

Healthy weight BMI

A

18.5-24.9

64
Q

Overweight BMI

A

25-29.9

65
Q

Obese BMI

A

30 and above

66
Q

Underweight BMI kids

A

Below 5 percentile

67
Q

Healthy weight kids

A

5-84 percentile

68
Q

Overweight kids

A

85-94 percentile

69
Q

Obese kids

A

95th percentile

70
Q

Healthy range of Body fat percentage for males

A

8-24

71
Q

Healthy range of Body fat percentage for women

A

21-35

72
Q

Where you carry body fat helps determine your

A

Health risk

73
Q

Waist circumference greater than ___ for men

A

40

74
Q

Waist circumference greater than ___ for women

A

35

75
Q

What do obese people have an increased risk for

A

Diabetes
Coronary heart disease
Stroke
Gallbladder disease
Osteoarthritis
Lung problems
Uterine, prostate, and colorectal cancer
Problems becoming pregnant
Pregnancy complications
COVID-19

76
Q

Function of carbs

A

Main source of energy

77
Q

Benefits of Physical Activity and Exercise

A

Greater volume of blood pumped to body
Increased muscle mass/strength/endurance
Increased metabolism
Increased depth of breathing
Increased bone density
Increased joint ROM

78
Q

What are the three heat disorders

A

Heat cramps
Heat exhaustion
Heat stroke

79
Q

Which two states have the highest obesity rates

A

West Virginia
Kentucky

80
Q

How does the obesity rates increase

A

Starts south east and spreads west

81
Q

What is technically the lowest rates of obesity state

A

D.C.

82
Q

Lower BMI and higher BMI have increased risk of

A

Death

83
Q

Ways to measure body fat percentage

A

Under water weighing

84
Q

90-95 percent of people with diabetes

A

Have type 2 strongly associated with obesity

85
Q

Parental obesity=

A

Childhood obesity

86
Q

Positive energy balance

A

Gain weight

87
Q

negative energy balance

A

Lose weight

88
Q

Reasonable weight lose

A

1-2 pounds per week

89
Q

How many calories does one pound of body fat store

A

3500

90
Q

What is body image

A

Mental representation that a person has of his/her own body, includes perception, attitudes, thoughts, and emotions

91
Q

Positive body image

A

Enhanced well being
Body satisfaction
Healthy eating behaviors

92
Q

Men are more _____ oriented than

A

More shape oriented rather than weight oriented

93
Q

What else happens with puberty

A

Girls gain weight
Guys tend to lose weight

94
Q

Disordered eat and eating disorders

A

May occur in response to emotional stress, an upcoming athletic event, concern about personal appearance, etc.

95
Q

Disordered eating behaviors

A

May or may not develop into a full blown eating disorder

96
Q

Anorexia

A

Starving diet

97
Q

Bullimia

A

Binging/Perging

98
Q

How does anorexia cause changes throughout the body

A

Electrolyte disturbance
Swollen legs due to excess fluid
Loss of calcium/osteoporosis
Kidney failure
Low blood pressure
Decreased brain size
Low energy

99
Q

How does bulimia cause changes throughout the body

A

Swollen fact
Calluses from self induced vomiting
Bloating
Diarrhea
Irregular heart rhythms
Electrolyte imbalances
Low blood pressure
Stomach can enlarge dramatically

100
Q

Body dysmorphic disorder

A

Preoccupation with an imagined or exaggerated defect in appearance

101
Q

Muscle dysmorphia

A

Preoccupied with being very muscular-more common in men

102
Q

Female athlete triad

A

Disorder eating
Amenorrhea-loss of menstrual cycle
Osteoporosis

Human Health Promotion KHP (3 decks)

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