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Human Nutrition > Exam 4 > Flashcards

Exam 4 Flashcards

1
Q

What constitutes physical fitness

A

the ability to perform moderate to vigorous exercise without a significant amount of fatigue

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2
Q

physical activity

A

bodily movement produced by skeletal muscle

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3
Q

excercise

A

intentional physical acitivty

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4
Q

3 short term benefits of execerise

A
  1. increased fitness
  2. increased muscle
  3. decreased fat
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5
Q

3 long term benefits of exercise

A
  1. decreased CVD
  2. decreased DM2
  3. decreased stroke
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6
Q

4 types of exercise

A
  1. resistance
  2. cardiorespiratory
  3. flexibility
  4. neuromotor
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7
Q

what are the 4 main pathways for ATP production

A
  1. glycolysis
  2. creatine phosphate
  3. glucose oxidation
  4. fat oxidation
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8
Q

Rank the 4 energy producing pathways from fastest to slowest

A
  1. creatine phosphate
  2. glycolysis
  3. glucose oxidation
  4. fat oxidation
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9
Q

What 3 things can occur with prolonged aerobic exercise over time

A
  1. increased heart size
  2. increased blood flow
  3. increased mitochondria count
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10
Q

As exercise intensity INCREASES, what happens to the amount of energy that is produced from fat

A

decreases

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11
Q

What are 2 measures of exercise intensity

A
  1. VO2max

2. Borg rating of perceived exertion

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12
Q

What is the relationship between muscle glycogen stores and time to exhaustion

A

The more muscle glycogen stores, the longer till time of exhaustion

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13
Q

When carb loading, how much carbs are taken in

A

10-12g per kg of body weight

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14
Q

What are the 3 aspects of the female athlete triad

A
  1. low energy intake
  2. osteoporosis
  3. menstrual dysfunction
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15
Q

3 things that influence obesity

A
  1. genetics
  2. environment
  3. behavior
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16
Q

What is one of the main reasons having excess body fat is bad

A

adipose tissue secretes a variety of hormones which lead to inflammation and can have a variety of negative health consequences

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17
Q

Name 3 specific health consequences of obesity

A
  1. fatty liver
  2. CVD
  3. DM2
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18
Q

What two things control short term hunger

A
  1. ghrelin (hunger)

2. stomach pressure

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19
Q

How does long term hunger adjust itself

A

adjusts energy intake to maintain fat storages

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20
Q

Explain the hormonal system for short term energy balance

A
  1. decrease of energy nutrients in the blood
  2. stomach increased production of ghrelin
  3. ghrelin tells the brain the body is hungry
  4. need to eat is felt
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21
Q

Explain the hormonal system for long term energy balance

A
  1. increased amount of adipose tissue leads to an increased production of leptin
  2. leptin communicates with the brain to decreased hunger
  3. food intake will be less and energy expenditure will be more
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22
Q

What most effectible inhibits ghrelin

A

carbohydrates

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23
Q

Satiation

A

sense of fullness, leads to stopping eating

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24
Q

Satiety

A

lacking interest in food between meals

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25
Q

What are both Satiation and Satiety affected by

A
  1. gastric distension

2. gut hormones

26
Q

Hunger vs Appetite

A

Hunger is a biological impulse while appetite is stimulated by our enviroment

27
Q

What are the 3 components of total energy expenditure

A
  1. basal metabolism
  2. thermic effect of food
  3. physical activity
28
Q

Thermic effect of food

A

energy needed to digest, absorb, and metabolize nutrients in our food.

29
Q

Why is the apple obese pattern more unhealthy

A

accumulation of visceral fat around organs

30
Q

3 other ways to measure body composition

A
  1. DEXA
  2. skin fold
  3. air displacement
31
Q

What are the gender needs for body fat

A

men 3-5

women 10-12

32
Q

3 sx of low body fat

A
  1. delayed physical maturation
  2. infertility
  3. accelerated bone loss
33
Q

when is weight loss reccomended

A

obese + 2 other risk factors

34
Q

What was the cause of the goiter belt and how was it solved

A

the soil was deficient in iodine

iodine was added to table salt

35
Q

How much of the trace minerals are required daily

A

<100mg

36
Q

What are 4 things that influence the bioavaliablity of trace minerals

A
  1. form of food
  2. mineral content of food
  3. age
  4. pregnancy status
37
Q

What does the iodine content of food depend on

A

iodine in the soil the food was in

38
Q

How does an iodine deficiency lead to goiter

A

The pituitary gland produces TSH to cause the thyroid to release thyroxine. However, without iodine, there is not a sufficient production of thyroxine. Because thyroxine isn’t produced, TSH levels remain elevated and the thyroid gland enlarges as a result

39
Q

2 diseases associated with iodine deficiency

A
  1. hypothyroidism

2. cretinism

40
Q

3 sx of hypothroidsm

A
  1. decreased metabolism
  2. decreased body temp
  3. goiter
41
Q

3 sx of cretinism and when does cretinism occur

A
  1. mental retardation
  2. deafness
  3. stunted growth

mild iodine deficiency in pregnancy

42
Q

What is the most abundant trace mineral

A

iron

43
Q

What are the two forms of iron in the body and which the majority

A
  1. heme iron (hemoglobin/myoglobin)
  2. non heme iron (cofactor)

heme iron

44
Q

What can increase absorption of iron

A

vitamin c

45
Q

What are two causes of anemia

A
  1. insufficient iron intake

2. blood loss

46
Q

3 at risk groups for anemia

A
  1. children
  2. pregnant
  3. menstruating women
47
Q

3 sx of anemia

A
  1. SOB
  2. fatigue
  3. poor performance
48
Q

Why does anemia take awhile to arrive at

A

we can store a good amount of iron

49
Q

Explain the absorption and transport of iron

A
  1. ingested iron is converted from Fe3+ –> Fe2+ by stomach acid
  2. Major absorption sites are duodenum and upper jejunum
  3. when in intestines, ferritin made by intestinal cells proportional to amount of iron stores. It binds with iron
  4. iron enters intestinal lumen
  5. iron binds with transferin and enters blood
  6. transferin binds to tranferin receptors on target cells
  7. cell engulfs tranferin
  8. lysosome releases iron from transferin
50
Q

How is iron excerted

A

Iron that was taken into mucosal cells is lost when mucosal cells are excreted

51
Q

3 functions of zinc

A
  1. cofactor
  2. cell division
  3. growth and development
52
Q

3 sx of zinc deficiency

A
  1. delayed sexual maturation
  2. stunted growth
  3. decreased weight
53
Q

3 functions of copper

A
  1. cofactor
  2. energy metabolism
  3. antioxidant
54
Q

How much of ultra trace minerals do we need

A

<1 micro gram per day

not essential

55
Q

3 sx of copper deficiency

A
  1. anemia
  2. decreased immune function
  3. osteoporosis
56
Q

3 functions of selenium

A
  1. cofactor
  2. thyroid hormone activtation
  3. normal development
57
Q

2 sx of selenium deficiency

A
  1. decreased immune function

2. heart disease

58
Q

function of chromium

A

insulin action

59
Q

2 functions of fluoride

A
  1. teeth enamel

2. prevents carries

60
Q

Health claims

A

FDA approved

links an ingredient with a decreased risk of a condition

61
Q

qualified health claims

A

FDA approved

based on emerging evidence

62
Q

Structure function claim

A

describes a function in the body without listing a specific disease

Human Nutrition (6 decks)

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