exam 2 Flashcards
(163 cards)
1
Q
dietary reference intakes
A
four sets of dietary recommendations
2
Q
recommended dietary allowance
A
avg daily amount of a given nutrient
3
Q
acceptable macronutrient distribution range
A
intake ranges of essential nutrients
4
Q
essential nutrients
A
needed to build, maintain, and repair tissues and regulate body functions
5
Q
electrolyte function
A
maintain right amount of fluid inside and outside cell
6
Q
4 water functions
A
digest, absorb, and transport nutrients
regulate body temp
remove waste
lubricate
7
Q
what is an electrolyte
A
mineral….
carry electrical charge
conduct nerve impulses
8
Q
how much water do we need everyday
A
1-1.5 milliliters per calorie spent
9
Q
what are carbs
A
main source of energy
only source for brain cells and red blood cells
10
Q
how many carbs do we need daily
A
130 grams until 70
11
Q
two types of carbs
A
simple
complex
12
Q
simple carbs
A
sugars; composed of one or two units
easily digestible
13
Q
glycogen
A
glucose stored in liver
14
Q
how much sugar do americans consume daily
A
22.5 teaspoons
15
Q
recommended percent of calories for simple carbs
A
10
16
Q
complex carbs
A
starches and dietary fiber
multiple sugar units
17
Q
starch
A
occur in grains, veggies and some fruit
18
Q
dietary fiber
A
complex carb found in plants
can’t be broken down
19
Q
functional fiber
A
non digestible
extracted from natural foods or synthetic
20
Q
total fiber
A
combined amount of dietary and functional
21
Q
soluble fiber
A
dissolves in water
lowers cholesterol
22
Q
insoluble fiber
A
passes through digestive tract unchanged
laxative
23
Q
how many grams of complex carbs needed daily
A
25 women
38 men
24
Q
protein function
A
build and maintain muscles, bones, and other body functions
form enzymes
25
amino acids
20 kinds
| 9 essential
26
essential amino acids
body can't produce
27
complete protein
have essential amino acids
28
incomplete protein
not all essential amino acids
29
percent of calories needed of protein
10-35
30
how many grams of potion needed per pound
.36
31
complementary protein
all amino acids when combined
32
mutual supplementation
combining two incomplete proteins to make complete
33
fat definition
principal form of stored energy
34
percent of calories needed of fat
20-35
35
white fat
stores energy
| cushions organs
36
where is white fat found
stomach
butt
visceral areas
37
where is brown fat found
neck
back
around heart
38
biege fat
receives messages from muscles to change into brown fat during exercise
39
saturated fat
animal products
| remain solid at room temp
40
percent of saturated fat needed
less than 10
41
monounsaturated fat
plant sources
liquid at room temp
semi solid when refrigerated
42
polyunsaturated fat
oil
| always liquid
43
trans fat
liquid vegetable oils
| chemically changed through hydrogenation
44
hydrogenation
used to extend shelf life
45
omega 3
slows clotting of blood
lowers triglyceride levels
improves arteries
lowers blood pressure
46
what does omega 6 contain
linoleic acid
47
what does omega 3 contain
alpha linoleic acid
48
cholesterol
waxy substance
49
LDL
bad
50
HDL
good
51
how many milligrams of cholesterol per day
300
52
mineral definition
naturally occurring substances
53
mineral function
carry out metabolic processes
54
how many essential minerals
20
55
macro minerals
at least 100 milligrams
| 6
56
mico minerals
less than 100 milligrams
| 14
57
vitamin definition
naturally occurring organic substances
58
how many vitamins do we need
at least 11
59
vitamin function
catalyst for releasing energy
60
sodium limit
2300 milligrams
61
phytochemical
substances naturally produced by plants
62
antioxidant
neutralize effects of free radicals
63
phytoestrogens
lowers cholesterol
| reduces risk of heart disease
64
phytonutraceuticals
inhibit growth of cancer and heart disease
65
kilocalories
energy provided by food
66
wilber atwater
1890s
| studied how body converted food to energy
67
herbert hoover
1917
| head of food and drug administration
68
when did we have a fat problem
1970s
69
when were fat free products everywhere
1990s
70
nutrient density
proportion of nutrients to total calories
71
food deserts
low income areas where more than 500 people or 33% have low access to groceries
72
food intoxication
contaminated by natural toxins
73
food infection
food contaminated by disease causing microorganisms
74
genetically modified organisms
genetic makeup has been changed for desirable traits
75
physical fitness
ability of body to respond to physical demands
76
skill related fitness
ability to perform certain skills
77
health related fitness
ability to perform daily living activities with vigor
78
physical activity
requires any type of movement
79
exercise
structured physical activity
80
physical benefits of exercise
longer lifespan
| improved body systems
81
cognitive benefits of exercise
improved learning
| improved concentration
82
psychological benefits of exercise
improves mood
decreased depression and anxiety
relieves stress
83
molecular level benefits of exercise
stabilizing blood glucose levels
84
how much moderate physical activity per week
150
| 30 minutes five or more days per week
85
how much vigorous physical activity per week
75
| 20-25 minutes three or more days per week
86
three components of health related fitness
cardiorespiratory
musculoskeletal
body composition
87
FITT
frequency
intensity
time
type
88
cardiorespiratory fitness
ability of the heart and lungs to deliver oxygen and nutrients to muscles
89
how many times a week do you need cardiorespiratory fitness
2 to three
90
how long do cardiorespiratory exercises need to last
20 minutes
91
two types of aerobic exercise
sustained intensity
| stop and go
92
target heart rate
stress cardiorespiratory system for optimal benefit
93
heart rate reserve
difference between max and resting heart rate
94
muscular strength
higher intensity for shorter time
95
muscular endurance
lower intensity for longer time
96
muscular endurance typical workout
8-10 exercises
| 2-4 sets of 8-12 reps
97
women vs men testosterone
women produce at 10% levels seen in men
98
somatype
body type
99
mesomorphic
stocky, muscular
| higher levels of testosterone
100
ectomorphic
tall
| thin
101
endomorphic
short
| fat
102
muscular power
amount of work performed by muscles
103
core strength training
conditions torso
104
how to gain weight
3500 extra cals
| 700-1000 per day
105
flexibility
ability of joints to move through full range of motion
106
static stretching
stretching until tight
| hold position
107
passive stretching
partner applies pressure
108
ballistic stretching
bouncing
109
proprioceptive neuromuscular facilitation
therapeutic
| causes stretch relex
110
how much should you stretch
2-3 times per week
10-60 sec
2-4 reps
111
body composition
relative amounts of body fat and lean muscle mass
112
body fat women
21-35
113
body fat men
8-24
114
two types of fat
essential
| storage
115
two types of storage fat
visceral
| subcutaneous
116
visceral fat
abdomen
117
subcutaneous fat
under the skin
118
cross training
participation in one sport to improve performance in another
119
how many steps and miles per day
10,000
| 5 miles
120
RICE
rest
ice
compression
elevation
121
BMI
measure of body weight in relation to height
122
normal BMI
18.5-25
123
underweight BMI
less than 18.5
124
overweight BMI
25-29.9
125
obese BMI
over 20
126
male athlete body fat
5-10
127
female athlete body fat
15-20
128
children body fat
12
129
in what age range do people gain weight
20-40
130
percentage of people with diabetes that have type two
90-95
131
type two diabetes
associated with obesity
132
percent of american youth with type two diabetes that are obese
80
133
risk of being obese if parents were
80
134
how does stress response affect eating patterns
body releases hormones
fat cells release fatty acids and triglycerides
increase glucose
135
overactive thyroid
weight loss
136
under active thyroid
weight gain
137
weight cycling
cycles of weight loss and weight gain
138
energy balance
relationship between caloric intake and caloric output
139
thermic effect of food
estimate of the energy required to process food
140
percent of energy expenditure based off thermic effect of food
10
141
basal metabolic rate
rate at which body uses energy to maintain basic life functions
142
basic life functions
digestion
respiration
body temp
143
percent of energy expenditure based off metabolic rate
60-70
144
percent of energy expenditure based off physical activities
10-30
145
healthy weight loss
1-2 lbs per week
146
complex carbs vs high fat
carbs have greater thermic effect
| take more energy to process
147
how much weight do you lose if you undergo gastric surgery
20-30%
148
body image
mental representation that a person has of their body
149
calorie restriction
reductions of calorie intake below daily needs
150
purging
self induced vomiting, laxatives, or diuretics to get rid of excess calories
151
muscle dysmorphia
believe muscles are too small
152
percent of eating disorders that are in men
10
153
disordered eating behaviors
abnormal eating behaviors
154
examples of disordered eating behaviors
```
restrictive dieting
skipping meals
binge eating
purging
laxative abuse
```
155
eating disorder
severely disturbed eating behaviors
distorted body image
low self esteem
156
anorexia nervosa
distortion of body image and refusal to maintain a minimally normal body weight
157
effects of anorexia
highest death rate
| decreased bone calcium
158
bulimia nervosa
distortion of body image and repeated episodes of binge eating followed by purging
159
bulimia effects
electrolyte imbalance
| low potassium
160
binge eating disorder
binge eating behavior without vomiting or purging
161
binge eating effects
obesity
162
body dysmorphic disorder
preoccupation with an imagined or exaggerated defect in appearance
163
female athlete triad
interrelated conditions of disordered eating, amenorrhea, and osteoporosis
