Final Exam Flashcards
(148 cards)
1
Q
What is health eating?
A
Practice of choosing good food to eat to improve and maintain good health
2
Q
What is nutrition?
A
Food science
3
Q
What are nutrients?
A
Elements in food needed for energy, growth, repair, regulation of body processes
4
Q
What is digestion?
A
Mechanical and chemical reactions that metabolize food
5
Q
What are macronutrients?
A
Raw fuel for biological energy requirements
6
Q
What is a calorie?
A
Amount of heat needs to increase 1g of water 1° C higher
7
Q
What is human metabolism?
A
Sum of all chemical and physical reactions that happen in cells
8
Q
What are micronutrients?
A
Nutrients that are only needed in small amounts (ex: vitamins, minerals)
9
Q
What are essential nutrients?
A
Nutrients the body cannot make, need from food (ex: Vit A, D, E, K)
10
Q
What are nonessential nutrients?
A
Nutrients the body can make from food
11
Q
What is an amino acid?
A
Make up of protein; made of H, O, N, C
12
Q
What is an essential amino acid?
A
Amino acids the body cannot make; need to obtain from food
13
Q
What is the Acceptable Macronutrient Distribution Range (AMDR)?
A
Range of intake correlating to decreased risk of chronic disease
Expressed as % of total daily calorie intake for protein, carbohydrates and fats
14
Q
What are carbohydrates?
A
Organic compounds with H, O and C
15
Q
What are simple carbohydrates?
A
1/2 sugar molecules
16
Q
What is a monosaccharide?
A
1 sugar molecule
17
Q
What is a disaccharide?
A
2 sugar molecules
18
Q
What are complex carbohydrates/polysaccharides?
A
3/3+ sugar molecules
19
Q
What is starch?
A
Storage form of carbs from plants
20
Q
What is glycogen?
A
Sugar stores in humans and animals
To be converted to glucose
21
Q
What is added sugar?
A
Sugar added when food and drinks are made
22
Q
What is dietary fiber?
A
Polysaccharides that cannot be digested by human stomach or small intestine
23
Q
What is insoluble fiber?
A
Dietary fiber that cannot be metabolized by large intestine
Softer, bulkier poop; decreases passage time
24
Q
What are soluble fibers?
A
Dietary fibers large intestine can metabolize
Remove cholesterol from body
25
What does saturation refer to?
The number of H fatty acid chain is holding
26
What is a saturated fatty acid?
All C hold a H
27
What is an unsaturated fatty acid?
Double bond; points where H is not bonded to C
28
What is a monounsaturated fatty acid?
1 point of unsaturation
29
What is a polyunsaturated fatty acid?
1+ point of unsaturation
30
What is hydrogenation?
Making of trans fat via adding H to vegetable oil
31
What is trans fat?
Fat formed through hydrogenation to make it more solid
32
What is lecithin?
Fat emulsifier; break fat into small blots that float in water
33
What are phospholipids?
Lipids made in body; non-essential
34
What are vitamins?
Essential nutrients needed to perform metabolic processes
35
What are fat-soluble vitamins?
A, D, E, K
## Footnote
Vitamins that must travel with fats in blood to reach cell
36
What are water-soluble vitamins?
Vitamins that need to be transported throughout body in watery medium
37
What are minerals?
Inorganic substances important to bodily function
38
What are major minerals?
Minerals where you need 100+ mg per day
39
What are trace minerals?
Minerals where you need -100 mg per day
40
What is mineral-mineral interaction?
Minerals competing with each other
41
What is vitamin-mineral interaction?
Vitamin and minerals competing with each other
42
What is anemia?
RBC deficiency
43
What are functional foods?
Foods with high level of biologically active components that provide greater health benefits
44
What are nutrient-dense foods?
Foods with high vitamins, nutrients and other substances; many positive health effects, few calories
45
What are Dietary Reference Intakes (DRIs)?
Umbrella term including Estimated Average Requirement, Recommended Dietary Allowance, Adequate Intake and Tolerable Upper Intake Level
46
What is Estimated Average Requirement (EAR)?
Meet requirement of half healthy individual for specific age-gender group (ex: iron EAR women at 20)
47
What is Recommended Dietary Allowance (RDA)?
Goal individual sets to reduce disease
48
What is Adequate Intake (AI)?
Intake recommendation used when EAR cannot be determined
49
What is Tolerable Upper Intake Level (UL)?
Highest level of daily nutrients person can intake without risk
## Footnote
Anything above UL = toxic
50
What is a whole grain?
Grain with entire kernel (bran, germ, endosperm)
## Footnote
Ex: Whole wheat bread
51
What is a refined grain?
Processed grain that has removed bran and germ
## Footnote
Ex: White bread
52
What are enriched refined grains?
B vitamins and iron added back after processing
53
What are empty calories?
High energy foods with poor nutritional value (from processed foods)
54
What are solid fats?
Fats that are solid at room temperature (ex: butter)
55
What are added sugars?
Sugar added to food when it is being processed/prepared
56
What does 'Free, No, Zero' mean in nutrient claims?
No amount or trivial amount
57
What does 'Low' mean in nutrient claims?
Food can be eaten a lot without exceeding diet guidelines
58
What does 'Lean' mean in nutrient claims?
Less than 10g fat
59
What does 'Extra Lean' mean in nutrient claims?
Less than 5g fat
60
What does 'Light' mean in nutrient claims?
Reduced 50% of fat or sodium
61
What does 'More' mean in nutrient claims?
At least 10% of daily value more than reference food
62
What does 'Fresh' mean in nutrient claims?
Never frozen, heated and no preservatives
63
What is a multivitamin-mineral (MVM) supplement?
Supplement with many essential and nonessential nutrients
64
What is a vegan?
Strict vegetarians; no animal products
65
What is an ovovegetarian?
Vegetarian that does have eggs in diet
66
What is a lactovegetarian?
Vegetarian that does have milk in diet
67
What is an ovolactovegetarian?
Vegetarian that does have eggs and milk in diet
68
What is a semivegetarian?
Vegetarian that does NOT eat red meat
## Footnote
Will eat fish and poultry
69
What is the protein sparing effect?
You lose very little protein when exercising. It is mostly carbs and fats
70
What is overweight?
Weight 10% over ideal weight for that height
71
What is obesity?
Weight 30%+ ideal weight for that height
72
What is lean body mass?
Bone, muscles, water
73
What are anthropometrics?
Initial screening for fatness and health risk using body size
74
What is subcutaneous fat?
Inch you can pitch; the fat you can see
75
What is visceral fat?
In peritoneal cavity; packing between internal organs
76
What is omentum?
Fat fold that lines the abdominal cavity to prevent adhesions; hangs down from the stomach
77
What are adipokines?
Molecule released by adipose tissue to signal different physiological processes
78
What is weight?
Measure of how much your entire body weighs including fat and fat-free tissues
79
What is body fat percentage?
% of fat body has
80
What is essential body fat?
Fat needed for normal healthy function
81
What is storage fat?
Body fat that is greater than the essential levels; stored in the adipose tissues
82
What is the skinfold technique?
Measure subcutaneous fat at different body sites using special calipers
83
What is underwater weighing?
Measure body fat by weight person in water and on land
84
What is bioelectrical impedance?
Measure body fat by sending electrical current through body using electrodes
85
What is hunger?
Physiological need for food
86
What is appetite?
Psychological desire to eat associated with sensory experience
## Footnote
Ex: Smell and sight of delicious food
87
What is satiety?
Physiological and psychological feeling of fullness that stops hunger and appetite signals
88
What is metabolism?
Rate at which body uses energy to support basic functions
89
What is the thermic effect of food (TEF)?
Energy spent to eat and process food
90
What is the thermic effect of activity (TEA)?
Energy expended in skeletal muscle for contraction and relaxation
91
What is afterburn/Excess postexercise oxygen consumption (EPOC)?
The calories burned postexercise
92
What is set point theory?
Body is designed to maintain a body weight at some fixed level
93
What is an adipostat?
Brain mechanism to make a set point for fixed amount of body fat
94
What is body image?
Image you have of your body
## Footnote
What it looks like to you; How you think it looks to others
95
What is an eating disorder?
Harming eating habits to lose weight and looks skinny
96
What is emaciation?
Extremely thin
97
What is Paget’s disease?
Disease that causes osteoblasts to repair damage, but the formation is disrupted leading to weak and deformed bones
98
What is osteogenesis imperfecta?
Abnormalities in bone matrix cause the bone to be weak and have fractures
99
What is rickets?
Due to vitamin D deficiency
## Footnote
Overgrown cartilage at end of bones causes weak bones
100
What is cartilage?
Semirigid connective tissue providing support
101
What is collagen?
Principal substance in bone
102
What is resorption?
Loss of bone through physiological or pathological means
103
What are osteoblasts?
Building bone cells
104
What are osteoclasts?
Crushing bone cells
105
What are osteocytes?
Bone cell that maintains and turnovers mineral content of surrounding bone
106
What is the epiphyseal plate?
Cartilage synthesis and bone replacement form area of active growth
107
What are chondroblasts?
Synthesize cartilage
108
What is bone mineral density (BMD)?
Amount of mineralized tissue in scanned area
109
What is remodeling?
Ongoing dual processes of bone formation and resorption after cessation of growth
110
What are bone robbers?
Substances that lower nutrients in the body
111
What is osteoporosis?
Metabolic disease resulting in bone loss and easy fractures
112
What is amenorrhea?
No periods
113
What is spinal osteoporosis?
Loss of stature
114
What is a T-score?
Normal bone density
115
What is osteopenia?
Low bone mass
116
What is mental health?
Successful performances of mental function with productive activities, meaningful relationships, ability to adapt to change and cope with hard times
117
What is emotional health?
Mental states; feelings in response to changes in our environment
118
What is emotion?
Thought linked to sensation
119
What is psychosomatic disease?
Physical health problems due to mental/emotional disturbance
120
What is mental illness?
Diagnosable mental disorders that change thinking, mood, behaviour, lead to impaired functioning
121
What is anxiety?
Normal response when fear-inducing situation arises
122
What are anxiety disorders?
Heightened fear over sustained period of time
123
What is depression?
Disorder with negative mood
124
What are depressive reactions?
Normal depressed feelings
## Footnote
Sadness, hopelessness
125
What is dysthymia?
Chronic form of depression
126
What is major depression?
Condition that results in the inability to function and possible suicide
127
What is stress?
Response that includes a mental and physical reaction
128
What is eustress?
Good stress
129
What is distress?
Bad stress
130
What is the Yerkes-Dodson Law?
Inverted U-shaped function relating levels of stress to performance
131
What is hypostress?
Too little stress
132
What is hyperstress?
Too much stress
133
What is a stressor?
Demand that causes the general adaptation syndrome
134
What is the stress response?
Physical reaction to stress
135
What is general adaptation syndrome (GAS)?
Body’s response to stress and adaptability of body to maintain homeostasis
136
What is the alarm reaction?
Immediate, fast, short response to stress by something that is threatening our well-being
137
What is the autonomic nervous system?
Nervous system division that happens automatically; divided into SNS and PSN
138
What is the neuroendocrine system?
Hormone-secreting system of body
139
What is epinephrine?
Fear hormone
## Footnote
Supply glucose for increased muscle and nervous system activity
140
What is norepinephrine?
Anger hormone
## Footnote
Increase HR and bp to increase O2 in body
141
What are glucocorticoids?
Hormones that speed up metabolism and increase access to energy stores
142
What is allostatic load?
Ongoing demand for adaptation in a person
143
What is environmental engineering?
Stress management that avoids stress in the first place
144
What is mind engineering?
Stress management that reduces intensity of stressor
145
What is physical engineering?
Stress management where you exercise to optimize stress response
146
What is self-efficacy?
Strength of belief is enhanced by continued successful execution of behaviour
147
What are endorphins?
Body chemicals responsible for enhancing emotions and pain relief
148
What are relaxation techniques?
Techniques to stimulate relaxation response
## Footnote
Needs to be induced by intention
