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health for living > exam 2 > Flashcards

exam 2 Flashcards

1
Q

dietary reference intakes

A

four sets of dietary recommendations

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2
Q

recommended dietary allowance

A

avg daily amount of a given nutrient

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3
Q

acceptable macronutrient distribution range

A

intake ranges of essential nutrients

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4
Q

essential nutrients

A

needed to build, maintain, and repair tissues and regulate body functions

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5
Q

electrolyte function

A

maintain right amount of fluid inside and outside cell

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6
Q

4 water functions

A

digest, absorb, and transport nutrients
regulate body temp
remove waste
lubricate

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7
Q

what is an electrolyte

A

mineral….
carry electrical charge
conduct nerve impulses

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8
Q

how much water do we need everyday

A

1-1.5 milliliters per calorie spent

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9
Q

what are carbs

A

main source of energy

only source for brain cells and red blood cells

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10
Q

how many carbs do we need daily

A

130 grams until 70

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11
Q

two types of carbs

A

simple

complex

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12
Q

simple carbs

A

sugars; composed of one or two units

easily digestible

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13
Q

glycogen

A

glucose stored in liver

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14
Q

how much sugar do americans consume daily

A

22.5 teaspoons

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15
Q

recommended percent of calories for simple carbs

A

10

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16
Q

complex carbs

A

starches and dietary fiber

multiple sugar units

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17
Q

starch

A

occur in grains, veggies and some fruit

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18
Q

dietary fiber

A

complex carb found in plants

can’t be broken down

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19
Q

functional fiber

A

non digestible

extracted from natural foods or synthetic

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20
Q

total fiber

A

combined amount of dietary and functional

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21
Q

soluble fiber

A

dissolves in water

lowers cholesterol

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22
Q

insoluble fiber

A

passes through digestive tract unchanged

laxative

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23
Q

how many grams of complex carbs needed daily

A

25 women

38 men

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24
Q

protein function

A

build and maintain muscles, bones, and other body functions

form enzymes

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25
Q

amino acids

A

20 kinds

9 essential

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26
Q

essential amino acids

A

body can’t produce

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27
Q

complete protein

A

have essential amino acids

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28
Q

incomplete protein

A

not all essential amino acids

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29
Q

percent of calories needed of protein

A

10-35

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30
Q

how many grams of potion needed per pound

A

.36

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31
Q

complementary protein

A

all amino acids when combined

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32
Q

mutual supplementation

A

combining two incomplete proteins to make complete

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33
Q

fat definition

A

principal form of stored energy

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34
Q

percent of calories needed of fat

A

20-35

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35
Q

white fat

A

stores energy

cushions organs

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36
Q

where is white fat found

A

stomach
butt
visceral areas

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37
Q

where is brown fat found

A

neck
back
around heart

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38
Q

biege fat

A

receives messages from muscles to change into brown fat during exercise

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39
Q

saturated fat

A

animal products

remain solid at room temp

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40
Q

percent of saturated fat needed

A

less than 10

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41
Q

monounsaturated fat

A

plant sources
liquid at room temp
semi solid when refrigerated

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42
Q

polyunsaturated fat

A

oil

always liquid

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43
Q

trans fat

A

liquid vegetable oils

chemically changed through hydrogenation

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44
Q

hydrogenation

A

used to extend shelf life

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45
Q

omega 3

A

slows clotting of blood
lowers triglyceride levels
improves arteries
lowers blood pressure

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46
Q

what does omega 6 contain

A

linoleic acid

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47
Q

what does omega 3 contain

A

alpha linoleic acid

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48
Q

cholesterol

A

waxy substance

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49
Q

LDL

A

bad

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50
Q

HDL

A

good

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51
Q

how many milligrams of cholesterol per day

A

300

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52
Q

mineral definition

A

naturally occurring substances

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53
Q

mineral function

A

carry out metabolic processes

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54
Q

how many essential minerals

A

20

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55
Q

macro minerals

A

at least 100 milligrams

6

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56
Q

mico minerals

A

less than 100 milligrams

14

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57
Q

vitamin definition

A

naturally occurring organic substances

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58
Q

how many vitamins do we need

A

at least 11

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59
Q

vitamin function

A

catalyst for releasing energy

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60
Q

sodium limit

A

2300 milligrams

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61
Q

phytochemical

A

substances naturally produced by plants

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62
Q

antioxidant

A

neutralize effects of free radicals

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63
Q

phytoestrogens

A

lowers cholesterol

reduces risk of heart disease

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64
Q

phytonutraceuticals

A

inhibit growth of cancer and heart disease

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65
Q

kilocalories

A

energy provided by food

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66
Q

wilber atwater

A

1890s

studied how body converted food to energy

67
Q

herbert hoover

A

1917

head of food and drug administration

68
Q

when did we have a fat problem

A

1970s

69
Q

when were fat free products everywhere

A

1990s

70
Q

nutrient density

A

proportion of nutrients to total calories

71
Q

food deserts

A

low income areas where more than 500 people or 33% have low access to groceries

72
Q

food intoxication

A

contaminated by natural toxins

73
Q

food infection

A

food contaminated by disease causing microorganisms

74
Q

genetically modified organisms

A

genetic makeup has been changed for desirable traits

75
Q

physical fitness

A

ability of body to respond to physical demands

76
Q

skill related fitness

A

ability to perform certain skills

77
Q

health related fitness

A

ability to perform daily living activities with vigor

78
Q

physical activity

A

requires any type of movement

79
Q

exercise

A

structured physical activity

80
Q

physical benefits of exercise

A

longer lifespan

improved body systems

81
Q

cognitive benefits of exercise

A

improved learning

improved concentration

82
Q

psychological benefits of exercise

A

improves mood
decreased depression and anxiety
relieves stress

83
Q

molecular level benefits of exercise

A

stabilizing blood glucose levels

84
Q

how much moderate physical activity per week

A

150

30 minutes five or more days per week

85
Q

how much vigorous physical activity per week

A

75

20-25 minutes three or more days per week

86
Q

three components of health related fitness

A

cardiorespiratory
musculoskeletal
body composition

87
Q

FITT

A

frequency
intensity
time
type

88
Q

cardiorespiratory fitness

A

ability of the heart and lungs to deliver oxygen and nutrients to muscles

89
Q

how many times a week do you need cardiorespiratory fitness

A

2 to three

90
Q

how long do cardiorespiratory exercises need to last

A

20 minutes

91
Q

two types of aerobic exercise

A

sustained intensity

stop and go

92
Q

target heart rate

A

stress cardiorespiratory system for optimal benefit

93
Q

heart rate reserve

A

difference between max and resting heart rate

94
Q

muscular strength

A

higher intensity for shorter time

95
Q

muscular endurance

A

lower intensity for longer time

96
Q

muscular endurance typical workout

A

8-10 exercises

2-4 sets of 8-12 reps

97
Q

women vs men testosterone

A

women produce at 10% levels seen in men

98
Q

somatype

A

body type

99
Q

mesomorphic

A

stocky, muscular

higher levels of testosterone

100
Q

ectomorphic

A

tall

thin

101
Q

endomorphic

A

short

fat

102
Q

muscular power

A

amount of work performed by muscles

103
Q

core strength training

A

conditions torso

104
Q

how to gain weight

A

3500 extra cals

700-1000 per day

105
Q

flexibility

A

ability of joints to move through full range of motion

106
Q

static stretching

A

stretching until tight

hold position

107
Q

passive stretching

A

partner applies pressure

108
Q

ballistic stretching

A

bouncing

109
Q

proprioceptive neuromuscular facilitation

A

therapeutic

causes stretch relex

110
Q

how much should you stretch

A

2-3 times per week
10-60 sec
2-4 reps

111
Q

body composition

A

relative amounts of body fat and lean muscle mass

112
Q

body fat women

A

21-35

113
Q

body fat men

A

8-24

114
Q

two types of fat

A

essential

storage

115
Q

two types of storage fat

A

visceral

subcutaneous

116
Q

visceral fat

A

abdomen

117
Q

subcutaneous fat

A

under the skin

118
Q

cross training

A

participation in one sport to improve performance in another

119
Q

how many steps and miles per day

A

10,000

5 miles

120
Q

RICE

A

rest
ice
compression
elevation

121
Q

BMI

A

measure of body weight in relation to height

122
Q

normal BMI

A

18.5-25

123
Q

underweight BMI

A

less than 18.5

124
Q

overweight BMI

A

25-29.9

125
Q

obese BMI

A

over 20

126
Q

male athlete body fat

A

5-10

127
Q

female athlete body fat

A

15-20

128
Q

children body fat

A

12

129
Q

in what age range do people gain weight

A

20-40

130
Q

percentage of people with diabetes that have type two

A

90-95

131
Q

type two diabetes

A

associated with obesity

132
Q

percent of american youth with type two diabetes that are obese

A

80

133
Q

risk of being obese if parents were

A

80

134
Q

how does stress response affect eating patterns

A

body releases hormones
fat cells release fatty acids and triglycerides
increase glucose

135
Q

overactive thyroid

A

weight loss

136
Q

under active thyroid

A

weight gain

137
Q

weight cycling

A

cycles of weight loss and weight gain

138
Q

energy balance

A

relationship between caloric intake and caloric output

139
Q

thermic effect of food

A

estimate of the energy required to process food

140
Q

percent of energy expenditure based off thermic effect of food

A

10

141
Q

basal metabolic rate

A

rate at which body uses energy to maintain basic life functions

142
Q

basic life functions

A

digestion
respiration
body temp

143
Q

percent of energy expenditure based off metabolic rate

A

60-70

144
Q

percent of energy expenditure based off physical activities

A

10-30

145
Q

healthy weight loss

A

1-2 lbs per week

146
Q

complex carbs vs high fat

A

carbs have greater thermic effect

take more energy to process

147
Q

how much weight do you lose if you undergo gastric surgery

A

20-30%

148
Q

body image

A

mental representation that a person has of their body

149
Q

calorie restriction

A

reductions of calorie intake below daily needs

150
Q

purging

A

self induced vomiting, laxatives, or diuretics to get rid of excess calories

151
Q

muscle dysmorphia

A

believe muscles are too small

152
Q

percent of eating disorders that are in men

A

10

153
Q

disordered eating behaviors

A

abnormal eating behaviors

154
Q

examples of disordered eating behaviors

A 
restrictive dieting
skipping meals
binge eating
purging
laxative abuse
155
Q

eating disorder

A

severely disturbed eating behaviors
distorted body image
low self esteem

156
Q

anorexia nervosa

A

distortion of body image and refusal to maintain a minimally normal body weight

157
Q

effects of anorexia

A

highest death rate

decreased bone calcium

158
Q

bulimia nervosa

A

distortion of body image and repeated episodes of binge eating followed by purging

159
Q

bulimia effects

A

electrolyte imbalance

low potassium

160
Q

binge eating disorder

A

binge eating behavior without vomiting or purging

161
Q

binge eating effects

A

obesity

162
Q

body dysmorphic disorder

A

preoccupation with an imagined or exaggerated defect in appearance

163
Q

female athlete triad

A

interrelated conditions of disordered eating, amenorrhea, and osteoporosis

health for living (4 decks)

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