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Nutrition > Nutrition Final Exam > Flashcards

Nutrition Final Exam Flashcards

1
Q

Is alcohol an essential nutrient?

A

No

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2
Q

How many calories per gram does alcohol contain?

A

7 calories/ gram

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3
Q

what is the type of alcohol consumed in alcoholic beverages?

A

Ethanol

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4
Q

t/f ethanol is safe for consumption but excessive amounts are toxic and too much can be fatal

A

True

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5
Q

how is alcohol made?

A

by fermentation of natural sugars in grains (beers) and fruits (wine) by yeast

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6
Q

Define Moderate alcohol consumption:

A

no more than one drink daily for adult women two for men

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7
Q

Alcohol can increase:

A

HDL cholesterol and may make blood platelets less “sticky: less likely to form unwanted blood clots

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8
Q

the health benefits in alcohol have only been shown in people….

A

in women >55 and men >45 years old, not in younger people

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9
Q

Name a toxin.

A

Alcohol is a toxin and the body works quickly to metabolize and eliminate it

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10
Q

Where does your body absorb alcohol?

A

you absorb alcohol in your stomach and small intestine

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11
Q

some alcohol is metabolized by alcohol what before it is absorbed?

A

alcohol dehydrogenase enzyme before it is absorbed

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12
Q

what sex is more susceptible to effects of alcohol

A

women

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13
Q

women have ___ to __ % less of what than men, absorb more alcohol in stomach

A

20-30% alcohol dehydrogenase

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14
Q

what can help slow alcohol absorption?

A

food

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15
Q

you metabolize alcohol primarily in your?

A

liver

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16
Q

one standard drink is metabolized in __ to __ hours

A

1.5 to 2

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17
Q

when does alcohol stop circulating in your blood?

A

When it is metabolized

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18
Q

What does Blood alcohol concentration (BAC) correlates with?

A

BAC correlates with amount of alcohol in your breath

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19
Q

BAC legal limit in Florida is

A

.08

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20
Q

The effects of alcohol on your brain

A
  • depressant of central nervous system
  • slow down transmission of nerve impulses and reaction time to stimuli
  • impairs thoughts, actions, behavior
  • if enough consumed, activities of brain stem are suppressed (breathing, heart rate) resulting in death
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21
Q

Alcohol can disrupt sleep and cause hangovers

A

true

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22
Q

___ amount of alcohol in late afternoon/ evening can disrupt sleep cycle

A

moderate

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23
Q

how is alcohol a diuretic?

A

it can cause dehydration and electrolye imbalances

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24
Q

Name 4 ways alcohol which is a diuretic can disrupt normal body functions?

A
  • interferes with insulin and glucagon that regulate blood glucose level
  • negatively affects parathyroid hormone and other bone-strengthing hormones, can increase risk of osteoporosis
  • can increase estrogen levels in women, may increase risk of breast cancer
  • affects reproductive hormones and is associated with both male and female sexual dysfunction
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25
Q

Consuming to much alcohol may lead to ___ and ___

A

overnutirtion and malnutrition

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26
Q

excessive alcohol can interfere with absorption and or use of

A

protein, zinc, magnesium, thiamin, folate , and vitamins b12, A,D,E,K

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27
Q

Excessive amounts of alcohol can increase risk of

A
  • Cancers of the esophagus, mouth and throat

- alcohol liver disease

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28
Q

What are the three stages of liver disease?

A

Fatty liver, alcoholic hepatitis, cirrhosis

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29
Q

Alcohol can put a healthy pregnancy at risk:

A

exposure to alcohol prenatally can cause fetal alcohol syndrome FAS

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30
Q

What does FAS fetal alcohol syndrome do to a body

A

causes physical mental and behavioral abnormalities

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31
Q

Are the effects of FAS permanent?

A

Yes

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32
Q

the only proven, safe amount of alcohol a pregnant woman can consume is ____

A

none

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33
Q

What do the effects of FAS look like?

A 
-Skin folds over the eyes
low nasal bridge
short turned up nose
 indistinct philtrum (groove between nose and upper lip)
small head circumference
small eye opening 
small midface 
flattened face
thin upper lip
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34
Q

Alcoholism is a disease; craving, loss of control, physical dependency
ABout __ % of risk of alcoholism is genetic
Risk is also determined by ____

A

50%

Environment

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35
Q

define weight management:

A

maintaining weight within a healthy range

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36
Q

healthy weight is one that….

A

doesnt increase the risk of developing weight-related health problems and diseases

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37
Q

Define overweight:

A

10 to 15 pounds more that healthy weight

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38
Q

__% of Americans are overweight

A

67

39
Q

define obesity:

A

25 to 40 pounds more than healthy weight

40
Q

__ % of Americans are obese

A

34

41
Q

Being over weight increases risk of,

A

hypertension, stroke, heart disease, gallbladder disease, type 2 diabetes, osteoarthritis, some cancers, and sleep apnea

42
Q

losing as little as __ to __ pounds can reduce risk of diseases associated with being overweight

A

10 to 20

43
Q

BMI > ___ is considered overweight

A

25 with a modest increase risk of dying from diseases

44
Q

BMI > ___ is considered obese

A

30 with a 50 to 100 % higher risk of dying prematurely compared to healthy weight

45
Q

BMI <___ is underweight

A

18.5 can also be unhealthy

46
Q

Central obesity (excess visceral fat) increases risk of

A

heart disease, diabetes, and hypertension

47
Q

Visceral and subcutaneous fat storage in the body occurs….

A

liver
abnormal muscle
subcutaneaous fat
visceral fat

48
Q

the 3 components of your energy needs are

A

BMR 50-70%
physical activity 20-35 %
TEF 10 %

49
Q

Energy needs comprised of:

A

basal metabolism
thermic effect of food
physical activities

50
Q

You BMR energy needs are?

A
  • Minimum energy needed to keep you alive (meet basic physiological needs)
  • makes up about 60% of your total energy needs
  • many factors affect BMR
51
Q

The thermic effect of food affects your energy needs by:

A

Amount of calories expended to digest, absorb, and process food (about 10 percent of calories in food eaten)

52
Q

Will physical activity increase your energy needs

A

yes

53
Q

sedentary people expend less than ___ energy of BMR in physical activity

A

1/2

54
Q

Very active athletes can expend ___ BMR

A

twice

55
Q

how do you calculate your energy needs?

A

estimated energy requirement EER of DRI’s provide estimate for various groups
-can calculate EER based on height/weight/age

56
Q

What are the effects too few calories?

A

liver glycogen depleted in 2 to 3 days

  • fat stores and about 1/3 of lean tissue mass depleted in about 60 days resulting in death
  • ketone bodies generated from incomplete breakdown of fat can be used for energy during fasting or low carb diet
  • amino acids from body protein breakdown can be used to make glucose
57
Q

stored glycogen and fat are used as

A

fuel sources

58
Q

when fat stores increase, ____ in fat tissue signals brian to decrease hunger and food intake

A

leptin

59
Q

___ also causes the brain to decrease hunger

A

insulin

60
Q

excess calories are stored as

A

Fat

61
Q

the body ___ store extra protein

A

cant

62
Q

the body has a _____ capacity to store fat

A

unlimited

63
Q

body contains about ___ billion fat cells which can expand

A

35 billion

64
Q

to lose 1 pound of body fat, need a ___ calorie deficit

A

3,500

65
Q

weight loss of 1/2 lb to 1 lb /wk need to decrease daily calories by ___ to __

A

250 to 500

66
Q

define set point

A

theory holds that body opposes weight loss and works to maintain a set weight helps avoid yoyo

67
Q

Weight cycling or yoyo dieting is a common result of

A

fad diets

68
Q

new lower weight requires less calories to maintain weight the ____

A

energy gap

69
Q

define bulimia nervosa

A

involves cycle of binge eating and purging

70
Q

define anorexia nervoa

A

results from severe calorie restriction

71
Q

What are some of the benefits of physical fitness?

A
  • overall health and physical fitness
  • reduces risk of cardiovascular disease and type 2 diabetes
  • improves body composition, bone health and immune system
  • improves sleep and reduces stress
  • reduces risk of heart disease, helps maintain healthy weight and improve body composition
72
Q

over __ of adults in the US do not meet regular physical activity recommendations

A

1/2

73
Q

define: Cardiorespiratory exercise

A

can improve cardiorespriatory endurance and body composition

74
Q

define aerobic

A

uses oxygen

75
Q

to increase muscle strength: low number of repetitions using using heavy weights

A

increase

76
Q

how many minutes a day should some one do physical activity to maintain their current body weight?

To lose weight?

A

30 min

60-90 min

77
Q

the progress overload principle can help…..

A

improve fitness over time

78
Q

during the first few minutes of physical activity energy is provided by anaerobic energy production from the breakdown of….

A

Adenosine triphosphate (ATP)
creatine phosphate
there is a limited amount stored in cells

79
Q

After a few minutes of cardio your body begins to pull energy from?

A

oxygen intake and aerobic energy production

-carb (glucose) and fatty acids broken down to yield atp energy via aerobic metabolism

80
Q

____ is the primary source of energy during high intensity exercise

A

carbohydrates,
carb form blood glucose and stored glycogen in muscles and liver: about 2 hours of exercise
well trained muscles store 20 - 50 percent more glycogen then untrained muscles

81
Q

glucose and glycogen use….

A

increases as intensity increases

82
Q

lactic acid is produced at

A

high exercise intensities and shuttled to other tissues

recycled by muscles or liver for energy use

83
Q

carbohydrate loading?

A

for athletes before events:

  • 4-6 days prior to event: eat 4-5 grams carb per kg body weight each day
  • 1-3 days prior to event: eat 10g/kgbw each day
  • competition day: 250-300 g carb 3-4 hours before event
84
Q

what is the primary energy source during low- intensity exercise

A

fat

85
Q

converting fatty acids into energy is slow and requires more ___ compared with carbohydrate

A

slow , oxygen

86
Q

low intensity exercise uses mostly fat from?

A

adipose tissue

87
Q

moderate intensity exercise also uses fatty acids from ?

A

muscle triglycerides

88
Q

well trained muscles burn more fat ____ endurance

A

increases

89
Q

define fat burning zone:

A

65-73 percent of maximum heart rate

90
Q

define “cardio zone”

A

> 73 percent of maximum heart rate

91
Q

orthorhexia

A

disease associated with obsessing over healthy foods

92
Q

about ___% of the fruit and nuts we buy originate outside the US

A

32

93
Q

the US currently imports $__ billion worth of bananas annually

A

1

Nutrition (5 decks)

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