Exam 4 Flashcards
(32 cards)
Identify five health-related benefits of regular physical activity.
Mental-health Benefits
Cardiovascular Health
Improves Immune Function
Reduces the risk of colon, breast, lung, and endometrial cancer.
Maintains healthy body weight
Reduced Risk of Type-2 Diabetes
Strengthens muscle and skeleton
Describe the four components of physical fitness.
Resistance: Strength Training
Neuromotor: Balance, Agility, Coordination
Cardiorespiratory: Endurance, and Aerobic Training.
Flexibility: Stretching.
Identify the components of the anaerobic and aerobic energy systems, and rank these four components according to the rate of which they produce adenosine triphosphate.
Anaerobic system (in the cytosol): Phosphagen (stored in ATP and creatine phosphate), Glycolysis (glucose breakdown).
Aerobic System (in mitochondria):
Glucose oxidation
Fat oxidation
Anaerobic systems are used in the short-term while aerobic in the long-term. Adrenosene Triphosphate (ATP) spends a single phosphate to release energy to cells. ATP converts to Diphosphate (ADP) and needs to regain another phosphate before the body can use it again.
Describe how exercise intensity and duration affect the use of carbohydrates and fat as fuel.
Lower intensity exercise utilizes the highest percent of fat stores while increasing intensity shifts the bodies use to carbohydrates.
Define carbohydrates loading, and describe when the practice may be beneficial.
carbohydrate loading is when someone comsumes 10-12 grams of carbs per kilogram of body weight. Atheltes do this 1-2 days before intense activity.
Because carbohydrates store as glycogen in the muscles, the time it takes an atheles to exhast themselves is extended.
Explain why adequate dietary carbohydrates are necessary for endurance training to be effective.
Glycogen are the storage form of carbohydrates
Identify and explain the relationship between the components of the Female Athlete Triad.
Low energy in female athletes may be iron deficiency.
Iron deficiency can cause menstration dysfunction (amenorrea), and bone loss (osteoporosis).
Identify factors that affect the fluid needs of athletes, and discuss strategies to optimize hydration during and after exercise.
drink 5-7ml/kg b.w. four hours before exercise.
drink half to one cup per 15 minutes during exercise.
sports drinks should have less than 8% carbs or 9.5kcal per ounce.
After exercise, drink 2-3 cups. The body will need electrolytes either through food sodium or enhanced liquids.
Discuss factors that may contribute to dietary and weight changes during the college years.
Social, Environmental, Cognitive, Biological
Define moderate alcohol consumption and what is considered a standard drink.
about 14 grams of alcohol is a moderate drink. women should consume no more than one, and men two, per day.
rule of thumb: divide 60 by the percent alcohol content to determine how many ounces contain 14 grams of alcohol.
Describe how alcohol is absorbed and metabolized in the body.
the stomach absorbs about 20% of alcohol while the small intestine takes 80%. food in the stomach slows alcohol absorption.
The liver handles a majority of the metabolism. Acetaldehyde is a toxic chemical that causes the ill effects alcohol.
What the liver does not absorb circulates through the rest of the body.
the brain metabolizes a small amount,
Identify the symptoms of alcohol use disorder.
drinking more than 4-5 drinks in two hours.
Inability to stop drinking.
Growing tolerance for alcohol.
Drinking interferring with social life.
Identify the symptoms of alcohol use disorder.
drinking more than 4-5 drinks in two hours.
Inability to stop drinking.
Growing tolerance for alcohol.
Drinking interfering with social life.
Describe the symptoms of bulima nervosa
episodes of binge eating followed by fasting.
episodes of binge eating are followed by excessive exercise.
feeling out of control over eating during a binge.
List the RDA for iron and calcium in adolesents.
RDA for males age 14 to 18 years: 11 mg
RDA for males age 19 years and older: 8 mg
RDA for females age 14 to 18 years: 18 mg
RDA for females age 19 to 50 years: 15 mg
Iron deficiency is high in women, which may result in iron-deficiency anemia and impair cognitive function.
Half of adult bone mass is being formed
RDA for age 14 to 18 years: 1300 mg
RDA for age 19 years and older: 1000 mg
Should increase intake of milk and dark green, leafy vegetables
Discuss the recommendations and rationale for appropriate weight gain during pregnancy
The mothers weight determines the health of her child. Inadequate weight gain for the mother could lead to unsuccessful breastfeeding and increases potentially three risks for her baby: impaired neurological development, still birth, pre-term birth or small for gestational age.
Consequences of excessive weight gain include: pregnancy-related hypertension (preeclampsia), caesaren delivery, weight retention, and gestational diabetes for the mother, and Large gestational age, preterm birth, increased mortality, childhood leukemia, obesity, and adult breast or ovarian cancer for the baby.
Define and describe consequences of birth weight that is small for the gestational age
increased risk of stillbirth or death.
increased risk of hypertension, diabetes, and heart disease as adults.
Compare energy and nutrient needs during pregnancy and lactation
During Pregnancy: Iron: 27 mg/day Vitamin A: 700 mcg/day Folate: 600 mcg/day Calcium: 1,000 mg/day Vitamin D: 600 IU/day Iodine: 220 mcg/day Omega-3 fatty acids: No official recommendations but critical for brain development
During Lactation:
Energy demands increase by approximately:
600 calories/day int the first 6 months
400 calories/day after 6 months
Energy intake should equal the energy in the milk produced
Should focus on nutrient-dense foods
Identify foods and beverages that should be avoided during pregnancy
Deli meats, unpasturized dairy products, and fresh, raw produce may contain Listeria and other bacteria. Clean well or cook to at least 165 degrees.
Fish may contain mercury. consume no more than 6 ounces per week of pregnancy.
There is no safe consumption level of alcohol for pregnant mothers.
Identify at least five benefits that infants derive from breastfeeding
Reduced Risk of: Obesity Ear Infections Gastrointestinal infections Sudden Infant death syndrome Severe lower preparatory tract infections Celiac disease Type 1 and 2 diabetes inflammatory bowel disease
Improved:
Brain development.
immune response to some vaccines.
Describe appropriate growth patterns in the first two years of life
Newborn
Vitamin K injection at birth•
0 to 6 months of age
Exclusively breastfed or formula-fed
Vitamin D supplements of 400 IU
6 to 12 months of age
Introduce solid foods
Continue breastfeeding or formula feeding
1 to 2 years of age
Will gain only about 5 pounds
Provide an overview of patterns of growth and development from preschool-age children to early adolescence (puberty)
50% of adult body weight is gained during puberty
Boys – Puberty typically begins at age 12–13–↑
~2.5 inches and 11+ pounds per year over about a 4-year period
Girls – Puberty typically begins at age 10–11–↑
~2 inches and ~9 pounds per year
Dietary Guidelines for Americans recommend that children over the age of 6 engage in 60 minutes of physical activity today.
Provide an overview of patterns of growth and development from preschool-age children to early adolescence (puberty)
During 2-5 years old, children gain 4.5–6.6 pounds and an average growth of 3–4 inches each year.
50% of adult body weight is gained during puberty
Boys – Puberty typically begins at age 12–13–↑
~2.5 inches and 11+ pounds per year over about a 4-year period
Girls – Puberty typically begins at age 10–11–↑
~2 inches and ~9 pounds per year
Dietary Guidelines for Americans recommend that children over the age of 6 engage in 60 minutes of physical activity today.
Identify at least three nutritional challenges for children and adolescents
most children between 2-18 are eating empty calories - sugars, fats, processed foods.
AMDR’s for 1-3 years:
45-65% Carbs
5-20% Protein
30-40% Fats
For 4-18 Years
45-65% Carbs
10-30% Protein
25-35% Fats
