kin chapters 8-11 Flashcards
(85 cards)
1
Q
chapter 8
A
nutrition, health, & fitness
2
Q
nutrition
A
the study of food and nutrients
3
Q
nutrients
A
- provide energy
- support growth
- regulate metabolism
4
Q
macronutrients
A
- carbs
- fats
- protein
- water
5
Q
micronutrients
A
vitamins & minerals
6
Q
carbohydrates
A
- main source of fuel for the brain
* key energy source for muscular contraction
7
Q
simple carbohydrates
A
- normal brain function
* glucose, fructose, galactose
8
Q
complex carbohydrates
A
- glycogen (easily available)
- starch (fuel source)
- fiber (not a fuel source)
9
Q
unsaturated fats
A
- monounsaturated and polyunsaturated
- do not increase blood cholesterol levels
- found in plant sources
- omega-3 fatty acid lowers both cholesterol and triglycerides (found mainly in fish)
10
Q
saturated fats
A
- solid at room temperature
- come from animal and plant sources
- trans fatty acids contribute to heart disease and can increase cholesterol
11
Q
proteins
A
- major part of lean tissue
- serves as the structural unit to build and repair tissue
- regulate metabolism/protect from disease
- 4kcals per gram
12
Q
complete protein
A
- present only in animals foods and soy products
* contain all essential amino acids
13
Q
incomplete protein
A
- present in vegetable sources
* missing one or more essential amino acid
14
Q
water
A
- macronutrient needed in the highest quantity
- 60-70% of your body
- regulates body temp, digestion, nutrient absorption, blood formation, and waste elimination
- losing as little at 5% can cause the body to go into distress, more than 15% can be fatal
- adults should consume 12-16 cups per day
15
Q
vitamins
A
- regulate growth and metabolism
- water soluable: B & C
- fat soluable: A,D,E,K
16
Q
minerals
A
- elements that help the body function
* 3 key minerals: CALCIUM, IRON, SODIUM
17
Q
osteoporosis
A
calcium deficiency disease
18
Q
anemia
A
iron deficiency health problem
19
Q
hypertension
A
- high blood pressure
* tied to too much sodium
20
Q
iron
A
- essential component of red blood cells
* women menstruating, pregnant, or nursing
21
Q
calcium
A
- essential for building bones & teeth
- important for pregnant or lactating women
- may help prevent prostate & colon cancer
- critical for children and teens
22
Q
food allergy
A
an adverse immune reaction to food
23
Q
food intolerance
A
adverse reaction to a specific food that is not caused by the immune sytem
24
Q
chapter 9
A
achieving optimal body weight
25
range of optimal body fat
* 8-19% for men
| * 21-32% for women
26
genetics & hormones
* appetite control center; hypothalamus in brain
* monitors fat/sugar levels in blood and hormone receptors
* physiological causes of obesity = release of hormones leptin and ghrelin
27
environmental factors
* eating habits
| * diet & exercise
28
leptin
decreases appretite
29
ghrelin
increases appetite
30
energy balance
*calories in vs calories out
31
resting metabolic rate (RMR)
amount of energy expended while sedentary
32
exercise metabolic rate (EMR)
amount of energy expended during exercise
33
moderate intensity exercise
50-70% VO2 max = optimal fat burning
34
optimal weight loss
burning 250 calories and decreasing caloric intake 250 calories per day
35
approximately ____ calories needed to synthesize 1lb of muscle
2500
36
___ calories must be protein
400
37
____ muscle can be gained per week
.25 lbs
38
increase daily calories by approximately ___ calories
90
39
restrictive procedures
gastric banding
40
malabsorptive procedures
bypass intestine
41
orlistat
the only FDA approved weight loss drug that acts to block fat absorption
42
belvia
new drug that suppresses appetite by increasing serotonin to the brain
43
cardiovascular disease (CVD)
* any disease that affects the heart or blood vessels
* leading cause of death in the U.S.
* 17 million deaths per year, expected to rise to 23 million by 2030
* accounts for 1 out of every 3 deaths
44
atherosclerosis
a type of arteriosclerosis that results in arterial blockage due to the buildup of a fatty deposit inside the blood vessel deposit
45
arteriosclerosis
a group of diseases characterized by a hardening or narrowing of the arteries
46
coronary heart disease (CHD)
disease that results from the atherosclerotic plaque blocking one or more coronary arteries
47
systolic pressure
top number, represents pressure as heart contractions
48
diastolic pressure
bottom number, when heart relaxes
49
smoking
* more than 2x the risk of getting CVD than non smokeres
| * biggest risk factor for sudden death
50
hypertension
both a disease and risk factor for stroke and CHD
51
high blood cholesterol
* cholesterol is a type of lipid that can either be consumed in foods or synthesized in the body
* low-density lipoprotein "bad cholesterol"
* high-density lipoprotein "good cholesterol"
52
physical inactivity
* exercise reduces risk of CHD
| * improvements in body weight, blood pressure, and blood lipid profile
53
diabetes mellitus
* occurs in middle age/common in overweight
| * 75% of diabetics die from some form of CHD
54
recommended _____ of moderate-intensity
> 150 min/week
55
overweight and obesity
* higher waste-to-hip ratio
| * more likely to develop CHD even with no other risk factors
56
heredity
*children of parents with CHD are more likely to get it
57
gender
* men up to age 55 has higher risk
| * after menopause womens risk increases
58
age
risk increases with age due to the buildup of arterial plaque
59
primary risk factors
```
cannot be controlled
1. heredity
2. gender
3. increasing age
can be controlled
1. tobacco use
2. high blood pressure
3. high cholesterol
4. sedentary lifestyle
5. overweight and obesity
6. diabetes
```
60
secondary risk factors
1. stress
2. diet and nutrition
3. alcohol consumption
61
secondary risk factors
1. stress
2. diet and nutrition
3. alcohol consumption
62
chapter 11
stress management
63
stress
homeostasis of the body is disrupted
64
eustress
"positive stress"
| can improve performance
65
distress
"negative stress"
| disrupts health and functioning
66
stressor
a factor that produces stress
67
stress response
bodies reaction to stress
68
nervous system
controls voluntary and involuntary movements
69
autonomic nervous system
involuntary actions
70
sympathetic nervous system
"fight or flight"
71
parasympathetic nervous system
"rest and digest"
| *resting heart rate, digestion, growth
72
endocrine system
glands that secrete hormones to regular body processes
73
type A personality
motivated, competitive, impatient, heightened response to stress
74
type B personality
easygoing, patient, lower response to stress
75
type C personality
confident, motivated have lower response to stress
76
type D personality
worried, prone to anxiety, heightened response to stress
77
chronic stress
persistent stress related to serious health problems
78
chronic stress: potential negative effects on physical health
1. lowered disease resistance
2. heart disease
3. elevated blood pressure
4. hormonal imbalances
5. back and neck pain
79
chronic stress: potential negative effects on mental health
1. emotional disorders
| 2. eating disorders
80
general adaptation syndrome
three-stage adaptation to stress
81
alarm stage
initial exposure to stress
* body is more prone to injury
* fight or flight
82
resistance stage
continued exposure to stress
| *stress resistance is higher than normal
83
exhaustion stage
persistent exposure to stress
| *body vulnerable to disease
84
allostasis
bodies ability to change/adapt to stress
| *body seeks homeostasis, does not adapt well under long term stress
85
allostatic load
bodies limit for stress
* constant or repeated activation of stress responses
* stress response is inefficient
