Final Flashcards
1
Q
What are the seven “meanings” of food?
A
Survival Memories Jobs Relationships Care Giving Culture Politics
2
Q
What are the contractions that the esophagus uses called?
A
Peristalsis
3
Q
The slushy acidic mixture of food and digestive juices is called what?
A
Chyme
4
Q
What is the order that food leaves the stomach?
A
First - Carbohydrates
Second - Proteins
Third - Lipids (Fat)
5
Q
90% of absorption takes place where?
A
Small intestine
6
Q
The small intestine is covered with finger-like protrusions which absorb nutrients called what?
A
Villa
7
Q
The active drinking in process where nutrients are absorbed into the blood stream is called what?
A
Pinocytosis
8
Q
The intermittent oscillating contraction & relaxation of smooth muscle in the small intestines is called what?
A
Segmentation Contractions
9
Q
The major job of the large intestine is?
A
The Absorption of Water and Electrolytes
10
Q
My Pyramid v.s Old Pyramid
A
Old Pyramid = One Size Fit All MyPyramid.gov Developed by USDA Personal Guild to healthy eating and Physical Activity Based on Age, Gender, Activity Level Choose MyPlate.gov More Personalized Includes Excercise
11
Q
Government Agency that Regulates Food Labels
A
FDA
Does not regulate meat and poultry.
12
Q
Government Agency that Regulates Food Labels for meat and poultry.
A
USDA
13
Q
What percentage of diet should be made up of Carbohydrates (CHO)
A
50-60%
50 for less active, 60 for more active
14
Q
What is blood sugar
A
Glucose
15
Q
Types of Simple Sugars
A
Monosaccharides
Disaccharides
16
Q
Insulin is released to aid sugar uptake from blood to cells
A
Hyperglycemia
17
Q
Name 3 or more simple sugars
A
Monosaccharides
- Glucose - Blood Sugar
- Fructose
- Galactose
Disaccharides
- Sucrose
- Lactose
- Maltose
18
Q
What is the blood sugar stored in the liver and muscles called?
A
Glycogen
19
Q
Blood Sugar (glucose) derived from protein (non-CHO products)
A
Gluconeogenesis
Gluco = Sugar
Neo = New
Genesis = Creation
20
Q
CHO are fuel for what main body system?
A
Central Nervous System
21
Q
Simple Fats are also known as?
A
Triglycerides
22
Q
Saturated Fatty Acids have how many bonds?
A
- Single Bond
- Saturated with Hydrogen
23
Q
Unsaturated Fatty Acids with 2 or more double bonds are what?
A
Poly-unsaturated
24
Q
Omega 3 and Omega 6 are what kind of fatty acid?
A
Essential Fatty Acid
- Polyunsaturated fatty acid
- Must be consumed from good/diet- Serve as precursors of other fatty acids which body cannot synthesize
25
What process reduces unsaturated fatty acids' from double bonds to single bonds using Hydrogen and Nicke
Hydrogenation
26
Lipoprotein that transports (carries away) cholesterol from the arteries?
HDL
27
Hardening of the arteries due to plaque forming is called what?
Athrosclorises
28
What percentage of daily kcal intake should be from fat?
25-30% or less
29
Fat contains how many kcals per gram?
9kcal/gram
30
Fat is the primary energy source for what?
Low to moderate exercise
31
Protein is made up of?
CHO (Carbohydrates) + Nitrogen
32
Amino Acids are joined together by what type of Bonds?
Peptide Bonds
33
Amino acids created in the body are what kind?
Nonessential
34
Proteins containing all the essential amino acids are called?
High Quality or Complete Proteins
35
The average adult should get how much protein per day?
.8g / kg of body weight
36
Protein contains how many calories?
4 kcal/gram
37
What kind of athlete needs more protein?
Endurance athlete
38
A vegetarian that eats no flesh but does eat dairy and eggs is what kind of vegetarian?
Lacto Ovo Vegetarian
39
The main function of protein in the body?
Anabolism = Growth and repair of tissue.
40
Consequences of too much protein in the diet?
Heart Disease
Obesity
Osteoporosis
Cancer
41
What happens to excess water soluble vitamins?
They go out in your urine. ( pee them out )
42
What makes a mineral a Major Mineral?
Greater than 100mg requirement
43
What makes a mineral a Minor Mineral?
Less than 100mg requirement
44
What is the extent to which a mineral is absorbed by the body and made available?
Bioavailability
45
What does a deficiency of calcium cause?
Osteoperosis
46
Part of the body where Osteoperosis mainly occurs?
Spine
47
What are the three catagories of water intake?
Food, Water, and metabolism
48
The daily ingestion of fat soluble vitamins are not necessary, why?
They are stored in the body.
49
All vitamins are found in plants except?
B12
50
What are the four ways we lose hydration?
Breathing
Skin
Urine
Feces
51
Bodies energy currency. Fuel for all processes in the body.
ATP
52
How many molecules of phosphate need to be broken to provide energy?
1 Bond
53
What molecule is a reservoir of energy? (Donates a phosphate)
Creatine Phosphate
54
System where energy is released without oxygen?
Anaerobic
55
System where energy is released with oxygen?
Aerobic
56
Energy System that provides energy for 5-8 seconds?
ATP-PCr
| Phosphagen System
57
Energy System that breaks down glucose and provides 30-100 seconds of energy?
Glycolysis aka Lactic Acid System
| Anaerobic production of ATP
58
Energy System that provides energy for more than two minutes?
Oxidative aka Aerobic System(Krebs Cycle and Electron Transport Chain)
59
Component that represents the greatest number of calories burned? (i.e Largest proportion of daily energy expenditure)
BMR
60
The portion of energy expenditure a person has the most control over? (i.e. burning energy (calories))
Physical Activity
61
What are the four ways to interpret body composition?
Medical
Anthropological
Performance
Appearance
62
Fat that is stored in Organs, Central Nervous System, and Muscle is what kind of fat?
Essential Fat
63
In women, fat stored in the breasts and genitals is what kind of fat?
Sex Specific Fat
64
Fat stored in adipose tissue is ?
"Expendable" Fat - Storage Fat
65
If a man loses all his storage fat, what percentage of his body would be made up fat?
3%
66
If a woman loses all her storage fat, what percentage of her body would be made up of fat?
12%
67
The complete cessation of a woman's menstrual cycle is called?
Amenorrhea
68
A body type that is described as apple shaped is called what?
Android
69
A body type that is described as pear shaped is called what?
Gynoid
70
Body sites taken by skin fold measurements are?
Triceps
ScapulaIliac
Abdomen
Thigh
71
What are the factors that affect weight that we cannot control?
Genetics
| Physiologic
72
What is the factor that affects weight that we can control?
Toxic Person / Toxic Environment-Nutrition-Exercise -Lifestyle
73
What equation compares intake and output?
Energy Balance
| Dynamic Equilibrium
74
If your intake is more than your expenditure what will happen to your weight?
You will gain weight
75
If your intake is less than your expenditure, what will happen to your weight?
You will lose weight
76
If your intake and expenditure are the same what will happen to your weight?
Your weight will remain the same
77
How many calories are there in a pound of fat?
3500
78
What is a safe amount of pounds to lose per week?
1 to 2 Pounds
79
What can you change about your fat cells?
Their size
| Once fat cells have been added to the body it is impossible to lose them other than via a medical procedure.
80
What are the common traits of successful weight losers?
- Commitment
- Support
- Physical Activity
- Portion Control
81
The ability of the heart & lungs to deliver oxygen and nutrition to working muscles.
Cardiovascular Fitness
82
Calculation for max heart rate?
220 - Age
83
Target Heart Rate
50-85% of Max Heart Rate
84
Ability of muscles to contract with great force for a short time.
Muscle Strength
85
Ability of muscles to contract repeatedly over a prolonged period of time.
Muscle Endurance
86
Ability of muscles to move with a full range of motion.
Flexibility
87
The ration of body fat to lean muscle?
Body Composition
88
What does F.I.T.T stand for?
Frequency
Intensity
Time
Type
89
Principle of training where overload must be increased?
Progression
90
Use it or lose it principle?
Reversability
91
Which parent is a greater indicator of fatness in a child?
Mother
92
The most common criteria used to determine obesity?
Percentage Body Fat???
93
Name health risks associated with excessive body fat?
- Impared Cardiac
- FunctionHypertension, Stroke and deep vein thrombosis
- Increased insulin resistance (type 2 diabetes)
- Renal disease
- Sleep Apnea
- Osteoarthritis, degenerative joint disease
- Endometrial, prostate, breast, colon cancers
- Abnormal Plasma Lipid and Lipoprotein levels.
- Menstrual Irregularities
- Gallbladder disease
- Enormous psychological burden and social stigma
94
The eating disorder in which self starvation and low body weight are predominant characteristics is called?
Anorexia
95
The eating disorder in which binging and purging are predominant characteristics is called?
Bulimia
96
The soft hair that covers the body when an individual losses an excessive amount of body weight is call?
Lanugo
97
The disorder in which exercise becomes an addiction is called?
Anorexia Athletica
98
What is the term for when fat cells increase in size?
Hypertrophic
99
What is the term for when fat cells increase in number?
Hyperplastic
100
Eating disorders are considered what type of disease, physical or psychological?
Psychological
