Midterm #2 Flashcards
(216 cards)
1
Q
Define flexibility
A
- Ability of a joint to move through its full range of motion
- is adaptable and increases with regular stretching exercises
2
Q
What are the two different kinds of flexibility
A
Static flexibility
Dynamic flexibility
3
Q
Define static flexibility and the factors that affect it
A
Ability to assume and maintain an extended position at one end or point in a joint’s ROM
- stretch tolerance
- tightness of muscles
- tightness of tendons
- tightness of ligaments
4
Q
What is dynamic flexibility and the factors that affect it
A
- static flexibility
- strength
- coordination
- resistance to movement from (joint capsule, muscles and its fascia, ligaments, skin)
5
Q
What are the different factors that determines flexibility?
A
- Joint structure
- muscle elasticity and length
- Nervous system regulation
6
Q
how does the joint structure determine amount of flex?
A
By nature and structure of how joint it made. Depends on:
- hinge joint
- ball and socket
- joint capsules
- hereditary
- gender
7
Q
Which joint structure has 1 axis of rotation and allows flexion/extension. Give an example
A
Hinge joint
Ie: knee, elbow, finger
8
Q
Which joint structure has 3 axis of rotation, allows for flexion/extension, abduction/adduction, circumlocution and rotation of joint?
A
Ball and socket joints
Ie: hip/shoulder
9
Q
What is a joint capsule?
A
Semi-elastic structures composed of connective tissue that gives strength and stability but limits movement
10
Q
what determines the muscle elasticity and length?
A
The connective tissue that surrounds and envelops the muscle. It gives: - structure - elasticity - bulk
11
Q
What are the two principle connective tissue in muscles ?
A
- Collagen: provides structure and support
- elastin: makes connective tissue flexible
12
Q
Name the important structural protein?
A
Tintin -> filament of skeletal muscle that help align proteins that cause muscle contraction. Contributes to flexibility
13
Q
How can regular stretching provide flexibility?
A
By lengthening muscle fibers through changes in sarcome res
14
Q
When should stretching occur?
A
- when muscle is warm - should be applied gradually
- sudden high stress is not good and can lead to damage
15
Q
What is important in the nervous system for flexibility?
A
Proprioereception accomplished by proprioresceptors (muscle spindle and golgi tendon organ)
16
Q
What is proprioreception?
A
- sense of self, unconscious perception of movement and spatial orientation
- senses body position, posture, balance and motion
17
Q
What is the role of proprioreceptors? Name them
A
Are sensory nerve receptors in muscles/tendons/joints that give info to CNS about movement of body.
- muscle spindle
- golgi tendon organ
18
Q
What does the muscle spindle sense?
Golgi organ?
A
1- Changes in muscle length , located in belly of muscle
2- monitors muscle tension (Stretching), located in junction between muscle and tendon. When too much tension, GTO will release to protect tendon
19
Q
What is a reflex?
A
Predictable, involuntary response to a stimulus
(Spinal reflex doesn’t involve the brain
20
Q
What is a motor neuron?
A
Motor nerve cell in spinal cord - CNS will establish connection with effector skeletal muscle cell
21
Q
What is an afférent nerve fiber vs. Efferent
A
Afférent: carries signal from periphery to CNS
Efferent: caries from CNS to periphery
22
Q
What is an agonist /antagonist?
A
Agonist - muscle contraction that opposes the action of another
Antagonist - muscle that opposes or resist the action of its agonist
23
Q
Describe muscle spindles?
A
- composed of muscle fibers called intrafusal fibers
- located in parallel to muscle fibers
- senses muscle length changes and control length of muscle
- when initiated -> initiate STRETCH reflex
24
Q
Describe GOlgi tendon organs
A
- located in series with muscle fibers
- activated by contractions that stretch tendons
- monitors degree of tension
- initiates reverse stretch reflex (TENSION REFLEX)
- composed of small bundles of tendon fibers
25
What is the inverse stretch reflex?
- protects muscle fibers from damage of extensive tension
26
Where are muscle spindle located compared to golgi?
```
Belly of muscle (in parallel)
Myotendinous junction (in series)
```
27
Muscle response of msucle spindle?
Concentric msucle action
28
muscle response of GTO?
Reflexive muscle relaxation
29
What benefits does flexibility provide?
- benefit to entire musculoskeletal system
- Flex training:
increases ROM, prevents muscle strains, increases strength, decreases risk of injury.
Does not prevent overuse injuries
- joint health:
prevent deterioration, abnormalities in joint lubrification, arthritis increases balance and stability, joint health decreases with lack of exercise and age.
- Prevention of low back pain:
Usually due to muscle imbalances. Can be prevented by strength and flexibility in back pelvis and thighs. No clear relationship btw back pain and flexibility
- additional:
Relief of aches and pains, muscle cramps. Improved body position, strength for sport & life. Relaxation. Improved impaired mobility
30
how can you assess flexibility? And what is assessed?
- static flexibility (easiest to measure)
- dynamic flexibility (testing is limited )-> measures the increase in resistance during lengthening of skeletal muscle. More costly
31
Name the different measuring tools of direct static flexibility
- Goniometer -> Measures the ROM as the difference between 2 joint angles of extreme ROM
- Flexometer -> weight and 360 degree dial. Measures ROM for joint relative to downward pull of gravity
- Indinometer -> also gravity dependent, measures diff. Btw long axis of the movin segment and live of gravity
32
What is a dorsiflexion?
| Plantar flexion?
Flexion of ankle joint towards shin
Extension of ankle (foot downwards)
33
What is an indirect methods to measure static flexibility?
The sit and reach test
- common
- provides linear measure of ROM
- research: not valid measure of low back/hamstring
Skin distraction test
34
What are the recommendations for stretching?
Min: all say 2-3 days/ week
Max: 4-7 days/wk (health canada) rest says 7
35
When should you not do flexibility training?
Before certain types of exercises as it can decrease the strength and performance.
Also when muscles are cold, increases risk of injury
36
What are the 3 intensity phases of stretch
1- get into position
2- continue until you sense tension
3- lowly apply stretch to point of slight discomfort
37
What is time recommendation for stretching?
- depends on exercise and reps
- total workout is approx. 10-30 min
ACSM and CSEP
- reps = 2-4
- times 10-30 sec
Rest times: 30-60 sec
38
What are the four common stretch techniques?
1- static stretch
2- ballistic stretch
3- dynamic (functional stretch)
4- proprioreceptive neuromuscular facilitation (PNF) stretch
39
Which stretching technique is the most used, safe and commended and is gradual and holding of 10-30 sec?
Static stretch
40
Which stretch technique should only be used for athletes and may cause injury and involves stretches in sudden forceful bouncing movement?
Ballistic stretching
41
What does dynamic stretching emphasizes, what is it?
Functional movements - moving through range of motion in exaggerated way but controlled
Ie: yoga, plyo. Used by athletes to warm up
42
What are the different PNF stretching methods?
1- contract relax technique
| 2- contract relax contract technique
43
Which stretching technique requires a partner?
PNF stretching
44
What does contract-relax technique entail?
Isometric contraction before stretch at 20-75% of max for 6 sec. Activates GTO, allows greater degree of stretch
45
which PFN technique improves ROM more?
Contract-relax-contract
46
what are passive/active stretching?
Passive: outside force/resistance provided by partner, weight gravity (more risk of injury)
Active: muscle is stretched by a contraction of opposing muscle (ie: calf muscle) -> safest, most convenient
47
Give summary of flexibility guidelines
- perform stretch exercise statically
- stretch to mild discomfort (not to pain)
- hold 10-30 sec
- rest 30-60 sec
- perform both sides
- increase intensity and duration gradually
- perform gentle per warm up
48
After more than 2 months what increase in flex should be seen?
20-30% increase in flex.
49
What can back pain be related to?
- sudden traumatic injury of longer term results of:
| - weak inflexible muscles, poor posture, poor body mechanisms
50
What is the function of Spinal cord?
- provide structural support for body
- surround/protect spinal cord
- support body weight
- attachment site for muscles, tendons, ligaments
- allow movement of neck and back
- composed of vertebrae
- attachement site for intervertebral disks
- has nerve root
51
Name the 5 sep. Regions of spinal cords?
- cervical
- thoracic
- lumbar
- acrum
- coccyx
52
What are intervertebral disks?
- elastic disks between vertebrae
- consist of gel and water surrounded by fibrous rings
- shock absorber for spinal cord
- hel[ maintain space between vertebrae where spinal roots are located
53
What are the spinal roots?
Bases of 31 pairs of spinal nerves, that branch off the spinal cord
54
What are causes of back pain?
- movements that cause excessive stress on spinal cord
| - risk factors (age >34, disease, history, sedentary life, low job, economic status, body weight, depression)
55
What are underlying causes of back pains?
- poor msucle endurance/strength
- poor posture or body comp
- poor body mechanics
- strained muscles, tendons, ligaments
56
What are symptoms of slipped disks?
- numbness
- radiating pain
- loss of muscle function
- depressed reflexes
- muscle spasms
57
how to prevent low back pain?
- correct posture
- keep spine aligned
- reg exercise (to increase muscle strength/end) of abdomen and back
- perform lifestyle P.A
- maintain body weight
- dont smoke, decrease stress
58
how to manage acute back pain?
- Ice/heat
- OTC drugs
- short bed rest
- increase muscular endurance and flex
59
how to manage chronic back pain?
If longer than 3 months
| - drugs, exercise, P.T, chiro, surgery
60
how to assess lower back muscular endurance?
- side bridge end. Test
- trunk flexors
- back extensor e. T
- front plank test
61
What are guidelines for low back exercises?
- >3 days/week
- more muscle endurance than strength
- regular CRE
- use good form
62
name a few low back exercises?
Trunk twist
Curl up
Spine extension
Cat stretch
63
What is body composition?
The body’s relative amount of fat mass and fat free mass.
64
What is far free mass?
Water, muscle, connective tissue, organ tissue, teeth
65
What is fat mass?
- includes non-essential storage and essential body fat
66
What is non-essential storage?
- extra far stored in body within fat cells or adipose tissue
- can be subcutaneous or visceral fat (around organs)
- amount depends on age, sex, heredity, metabolism, diet etc
67
What is essential fat?
- include lipids incorporated in nerves, brains, lungs liver
- fat deposits are crucial for normal body functioning
- protection of body, regulate hormone production, body temp and insulate
- should be 3-5 % in men, 8-12% in women
68
Why is body composition important?
To see if overweight or obese and risks associated with it
69
What is being overweight?
| Obese?
- total body weight above recommended range for good health
| - more serious degree of overweight - major health risk
70
What is the % body fat recommended?
Men: 13%
Fem: 28%
71
What is the situation of obesity in Canada?
Increase tremendously since 1978 because of sedentary life, eating out, stress etc
- second leading cause of death that is treatable.
- 45% of females
62 % of males
72
What is metabolic syndrome that can occur with obesity and overweight?
```
Also called insulin resistance syndrome
- brings symptoms that increase heart diseases, Type II do and other
- have metabolic syndrome ie you have 3 of the following 5 symptoms:
1- large waistline
2- high BP
3- high fasting blood glucose
4- high triglycerides
5- low HDL
```
73
What are health problems associateed with obesity?
- increase risk of death from form of cancer
- CVD
- type II
- impaired immune function
- arthritis
- bone/joint disorders
- sleep disorder
- breathing rate
- back pain
- skin problems
74
What are the two different body fat distributions?
1- gynoid pattern (pear shape - women)
2- android pattern: mostly abdominal region (upper region, apple shape - men)
75
Excess fat n abdominal region increases risk for?
Hypertension, type II, mortality, early onset of heart disease, stroke, certain cancers
76
How is waist measurement used to measure risk?
Measures abdominal obesity and therefore indicator of risk
M >102 cm
F> 88cm
77
What are problems with waist circumference measurement?
External indicator and doesn’t tell you a bout subcutaneous fat
- waist to height would be a more accurate measure
78
Name the different types of diabetes Mellitus ?
1- type I diabetes:
- major form, serious before 30 yrs
- 10% of diab
- pancreas produces little or no insulin
2- type 2 diabetes:
- major, remaining 90% >40 yrs
- pancreases doesn’t produce enough or cell are resistant
- more in children now
3 - gestational diabetes
- 2-10% of pregnancies
79
What are risks associated with diabetes?
- kidney failure
- nerve damage
- circulatory problems
- heart attack
- stroke
- hypertension
80
What are factors that affect type II?
Age, obesity, P.inactiity, history, lifestyle
81
How to prevent type II?
- Reg. PA
- mod. Diet
- modest weight loss
- routine screening > 45 yrs
82
What are warning sings of diabetes?
- frequent urination
- extreme hunger/thirst
- unexplained weight loss
- fatigue
- blurred vision
- frequent infection
- tingling/numbness
83
Fasting blood glucose data?
Diabetic >7mmol/L
| Pre 5.6 - 7mmol/L
84
What is considered to have very low body fat?
M <3–5% body fat
| F < 8-12 % body fat
85
What is extreme leanness linked to?
- reproductive problems
- circulatory problems
- immune system
- premature death
- may develop Female athlete triad
86
What is the female athlete triad?
1- excess exercise or eating disorder
2- absent/infrequent mentration (amenorrhea - for three months)
3- when prolonged amenorrhea, can lead to osteoporosis and decreased bone density.
87
Who are susceptible to female athlete triad?
- all physi. Active women and girls
- 5-10% of women’s hat train
- those in collegial sports
88
What are typical signs of female athlete triad?
- extreme weight loss
- dry skin
- loss of hair
- brittle finger nails
- cold hands and feet
- low BP, high HR
- swelling of ankles and hands
- weakening of bones (repeated fractures)
89
What is BMI?
Body mass index
- used to measure body weight and to classify health risk associated with it.
- more accurate than height/weight measure tables
- weight/ height squared (kg/m2)
90
how many increases in a foot?
12 inches
91
how many lbs per kg?
2.2 lbs per kg
92
What are downsides of using BMI?
- Does distinguish fat weight vs. Fat free weight
- can be inaccurate for some groups (ie: more muscle mass)
- not useful for tracking changes in bod composition
- women have more fat then men
93
What does Health Canada use to classify risk?
BMI
Waist circ.
Body fat distribution
Other disease risk factors
94
What are the different ways of assessing body composition?
```
Direct (autopsy)
Indirect:
- hydrostatic weighing
- air displacement plethysmography
- skinfold measurements
- Bioelectrical impédance analysis
- dual energy x-ray absorptiometry
Total body electrical conductivity
```
95
Describe underwater weighing
- estimates total body density (Db) = body mass/body volume
- gives you body volume through water displacement
- through Archimedes principle
- most accurate
- uses Bd to measure % body fat and then insert in FM = % BF x BM
FFM = BM - FM
96
How does plethysmography air displacement measurement work?
Estimates body volumes through air dispalcent
97
Describe skinfold measurements
- simple and inexpensive
- measures thickness of fold in part of body
- how: 1- sump up values or insert values in questions to predict % body fat
- make sure measurements are done at same time, standing, same place, three repeated
98
Which technique sends electrical signal and measures body resistance? Based on what principle?
Bioelectrical impedance analysis
- that fat-free tissues has lots of water therefore good conductor.
- lower resistance = more FFM
- must avoid dehydration or overhydration
99
Describe energy x-ray absorptiometry
- measure tissue absorption of high and low energy xray beams
- an advanced technique
100
What is total body electrical conductivity?
- estimates lean body mass by passing through magnetic field- advanced techniques
101
What are the two techinques that are advanced for measuring body fat?
Dual energy X-ray absorptiometry
| Total body electrical conductivity
102
What are two ways of assessing body fat distribution?
1- waist circumference
| 2- waist to hip ratio (M >0.94, F > 0.82)
103
What are the different somatype that describe basic body build?
1- endomorphs (round, pear shape, wide hips)
2- mesomorphs (lean, muscular, broad shoulder)
3- ectomorphs (thin, narrow hips, little fat)
104
Which somatype gain fitness easily?
Mesomorphs
105
Which somatype gains weight easily?
Endomorphisme
106
Which somatype is successful in gaining fitness?
Mesomorphs
107
What are essential nutrients, name the 6 classes?
- substances the body must get from food as they cannot be manufactured at all or fast enough
- provide: energy, build and maintain body tissue, help regulate body functions
```
1- carbohydrates
2- proteins
3- fats
4- vitamins
5- minerals
6- water
```
108
Which class of essential nutrients are organic?
Carbs
Proteins
Fats
Vit
109
Which of 6 classes provide energy and are macronutrients?
Carbs
Proteins
Fats
110
What is energy - what is it measured in?
Capacity to perform work, derived from energy containing nutrients in food (carbs, proteins, fats)
111
Which essential nutrient has the most energy?
Fats (9kcal/g)
112
What is Kilocalorie (kcal)?
- measure of energy- containing nutrients in food
| = 1000 calories (small c)
113
what is the main functions of proteins?
- form important parts of msucle/bone/blood/hormones, cell membrane
- help in growth, regulate water balance, acid base balance, supply of energy
114
What are the three most important AA that make up proteins?
Leucine, isoleucine, valine
115
What is the diff. Btw complete proteins and incomplete proteins?
Complete: supply all essential AA in good amounts (ie: fish, meat)
Incomplete: supply most of all AA (ie: plant sources)
116
how can you obtain complete protein sources?
By complementing two incomplete sources ie:
Grains + legumes
Or
Legumes + nuts/seeds
117
What is the reco intake of protein?
Adults = 0.8g/kg
AMDR 10-35% of total daily intake
118
how many kcal per g?
4kcal per g
119
Does the majority of the population consume in good amounts?
Yes - 16% approx
120
What occurs if you consume too much protein?
- synthesized into fats
- converted and stored as glycogen
- burned for energy requirements
- degraded into other products -> non essential AA
121
What is the main function of Fats?
- supply energy (most concentrated source, major fuel)
- insulate, support and cuschions organs
- adds flavour/texture to food
- reg. Some body functions
122
What are the different types of fats?
- triglycerides (glycerine + 3.5 F.A)
- glycérines (glycerol)
- Fatty Acids (composed of carbon + 02 at the end) -> differ in degree of saturation
123
Describe saturated vs. Unsaturated F.A
Saturated:
- no double bonds
- solid at room temp
- found naturally in some animals
Unsaturated
- has double bonds
- liquid at room temp
- mostly from plant sources
124
Give example of food with most saturated F.A
Monosaturated
Polysaturated
1. Red meat, while milk, cheese
2. Olive oil, canola oil
3. Corn oil, soybean
125
What is hydrogenation?
Process by which hydrogen are added to unsaturated fats to increase the degree of saturation and urning it into solid fats (removing double bonds)
126
What does hydrogenation occur?
- To increase stability of an oil
- improve texture of food
- extend life shelf
- transform liquid to solid (margarine)
127
What are Trans. F.A?
- type of unsaturated F.A produced through hydrogenation
- small amounts found in animals
- sources: fast food, baked goods, stick margarine
128
What are omega-3 and omega 6 F.A?
- forms of polyunsaturated F.A with double bonds at 3 and 6 carbon
- body cant produce any before 9th carbon
129
What are sources of omega 3 and omega 6?
3: fatty fish
6: corn, soybean, used in margarine
130
What is the effect of trans F.A on health?
Increase LDL
Decreases HDL
Increases CVD and Type II
131
What is the reco of fat intake by AMDR
20-35% of total dietary intake
0.6-1.2 for omega 3
5-10 for omega 6
132
What is the main function of carbohydrates?
- supply energy to the body’s cells
- preferred form is glucose (primary for CNS, only for RBC)
- has protein-sparing effect to prevent breakdown of muscle tissue
- serve as primer for at metabolism by allowing triglyceride to be completely broken down and prevent ketone accumulation
133
What are simple vs. Complex carbs?
Simple: contain 1-2 sugar units
- ie: monosaccharides (glucose, fructose, galactose) and disaccharides (maltose, sucrose, lactose)
Found naturally in fruits, milk, added in sofdrinks
Complex carbs:
- chains of many sugar
- include starches found in grains, legumes, tubers, and dietary fiber (fruits, veggies, legumes and grains)
134
What is the simplest molecule that carbs are broken into to get absorbed? Where is it taken?
Glucose
| - taken up by liver, msucle and stored as glycogen
135
What occurs when you have excess carbs?
- changed into fats and stored
136
What are refined vs. Unrefined (whole grains) carbs?
Unrefined (whole grains):
- take longer to chew and digest
- enters blood stream more slowly
- ie: quinoa, whole wheat
- decreases risk of heart disease and type II, cancer
Refined:
White flour, white rice
137
What is the glycemic index (GI)?
Measure of how the ingestion of a particular food affects blood glucose
Food high in glucose concentration causes quick change in blood glucose level - > linked to type II
138
What is glycemic load?
Way of assessing the overall glycemic effect of a diet
- based on GI and # of CHO provided per serving
GL = (GI x CHO per serving)/100
139
What are the recommendations of carbs?
RDA -> 120g/day
AMDR -> 45-65% of total caloric intake, 60-70% for endurance athlete
For added sugar <25% of TCI
140
What are fibers?
- Refers to non-digestible carbohydrates provided by plants
| - on a source of carbs but good for health
141
What are the different types of fiber?
Total fiber = Dietary fiber + functional fiber
Dietary fiber: non-digestible carbs * lignin present naturally in plants (ie: grains, legumes)
Functional fiber: non digestible carbs isolated from natural env. or synthesized and added in food
Can have soluble and non soluble fibers
142
Contrast soluble and insoluble fiber
Soluble:
- dissolves in water
- viscous
- fermentable by bacteria in large int.
Insoluble:
- doesn’t dissolve in water
- non viscous
- typically non fermentable
143
What are health benefits of soluble fiber?
- slows body’s absorption of glucose
- reduce risk of type II or help manage
- bind cholesterol
- decrease blood cholesterol concentration
- decrease CVD
144
health benefits of insoluble fiber?
- binds to water makes feces easier
| - prevents constipation, hémorroïdes, diverticulosis and diverticulitis
145
What is diverticulitis?
Infection and Inflammation of the the diverticula
Diverticulosis - existence of diverticula in lignin of large intestine
146
What is the reco intake for fiber?
```
M = 38 g
F = 25 g
```
Canadians currently take less than that
147
Describe vitamins and their function
- organic substances, required in small amounts
- need 13 vitamins
Function:
- vary per vitamin but many help initiate and speed up chemical rxn.
- critical in production of RBC, dev and maintenance of cardiovascular, nervous and skeletal & immune function.
- some help preserve healthy cells, by forming substances that act as antioxidants (vit. E, C, A Bcarotene)
148
What are the differences between water soluble and fat soluble vitamins?
Water soluble:
- dissolves in water
- direct absorption
- freely transported
- excess is excreted
- low toxicity
Fat soluble:
- not easily dissolved
- indirect absorption
- chylomicrons trasnport in blood
- excess stored in fat. Liver
- high toxicity
149
Name some of the water soluble vitamins?
- thiamin
- riboflavin
- niacin
- vit. B6
- Vit. B12
- Vit C
150
Which vit. Have a role in energy metabolism?
Thiamin, riboflavin, niacin, vit. B6
151
Which vit. Help maintain health of skin, mucous membrane, vision?
Riboflavin
152
which is important in dev. And maintenant of nervous system?
Thiamin
153
Which vit. Help with cardiovascular health?
Vit B6 and B12
154
Which helps with synthesis of RBC and nervous system health?
B12
155
Vit C is important for?
- maintain + repair connective tissue, bones, teeth, cartilage
- promote healing
- increase iron absorption
- healthy immune system
156
Which deficiency causes beriberi. What is it?
Thiamin
| - msucle wasting, dementia, an orexin
157
Which deficiency causes Pellagra? What is it?
niacin
| 3Ds, diarrhea, dermatitis, dementia
158
Which deficiency causes anemia, dementia, convulsion, nauseas?
vit. B6
159
Which deficiency causes Survy, anemia, reduced immune system, poor iron absorption?
Vit. C
160
Name the Fat soluble vitamins?
A,D,E,K
161
What is the function of Vit A?
- maintain vision & skin, lining of nose and mouth, immune function
162
Function of Vit. D?
Dev. And maintenance of bones and teeth
| - it helps increase calcium absorption in small intestine
163
Role of Vit. E?
Protect and maintain cellular membrane by acting as antioxidant
164
Role of Vit. K?
Production of protein essential for blood clotting and bone metabolism
165
Which vitamins are important for bone metabolism?
Vit. D and K
166
Deficiency in vit A causes:
| Too much?
Night blindness and susceptibility to infection
2- liver damage, diarrhea, death
167
Deficiency and too much of Vit. D?
1- rickets (bone deformities) and osteomalacia (adult form of rickets)
2- kidney damage, depression, death
168
Deficiency + toxicity of Vit E?
1- RBC breakage/ anemia, msucle weakness, nervous problems
2- excess bleeding or clots
169
Deficiency of vit K/ toxicity?
1- Haemorrhaging
2- Jaundice, brain damage, death
170
Describe minerals?
- inorganic elements, needed in small amounts
| - 17 essential minutes
171
Which minerals do we normally lack?
- iron, calcium, Mg, potassium
172
Name major minerals?
- Calcium
- phosphorous
- Mg
- Sodium
- Chlride
- potassium
- sulfur
173
What is the function of minerals?
Body function regulation:
- fluid balance
- acid-base balance
- nerve function
- muscle function
- heart rhythm
- blood pressure
- act as antioxidant vs. Oxidative stress (Selenium)
- transport o2 (iron)
- assis in blood clotting (Calcium, copper)
- help in growth and maintain body tissues (bone, teeth)
- help release energy
174
What are mineral dificiencies we see?
- iron (anemia)
- calcium (osteoporosis)
- potassium - K (elevated blood pressure and bone mineral loss)
175
Describe necessity of water?
- major comp of body 50-60% of body weight
- loss of it through urine, feces, sweat
Function:
- medium for Chem. Runs
- used in digestion.absorption
- transport of chemicals or substances
- reg. Body temp
- removes waste product
176
What is hyponatremia?
When there is a lower than normal concentration of sodium in the blood because of excessive drinking
177
What are photochemical?
- Other food substances
- abundant in fruits/veggies
- can be antioxidant (block free radicals) and repair damage
178
What are the two nutritional guidelines being used?
1- nutritional reference intake (DRIs)
| 2- Canada’s good Guide (translates DRI’s into balance food-group plan
179
What is the role of DRI?
- prevent nutritional deficiency diseases
- promote optimal health
- prevent chronic diseases
180
What does the DRI include?
- EAR (estimated average recommendation)
- > meets requirement of 50% of population
- RDA (recommended diathermy allowance)
- > avg. requirement that meets requi. Of all healthy ind.
- AI (adequate intake)
- > based on an intake of healthy individuals (when not enough evidence)
- Upper limit (UL)
- > highest avg daily nutrient intake level that poses no adverse effect
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What is the acceptable macronutrient distribution ranges (AMDR)?
Defines a range of intake for macronutrients to reduced risk of chronic diseases + provide adequate levels of essential nutrients
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Should you take supplements?
DRI is aimed at getting from food, but should be taken in:
- woment hat become pregnant (folate through folic acid)
- ppl >50 yrs (vit B12)
- ppl that smoke (Vit. C)
- women with heavy menstrual cycle (Iron)
- women with low calcium intake (calcium)
- vegetarians
- newborns
- older ppl with dark skin/ exposed to little sunlight (Vit D)
- ppl that consume too little calories
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What are Daily values?
- Not DRI
- sets of standard developed bu U.S FDA
- expressed in % daily values on packages based on 2000kcal diet
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What is nutrient density?
Measure of nutrients provided per calories of food
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What BMI is considered overweight?
| What percentage of the population is overweight/obese?
25-29.9
63%
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What are health implications of being overweight/obese?
- premature death
- type II
- CVD (stroke, heart disease, hypertension)
- certain cancers
- gallbladder disease
- respiratory problems
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What are benefits of weight loss?
Improve blood levels of HDL, triglycerides and blood pressure
- loss of 5-10% can reduce risk of weight related conditions
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What factors can contribute to excess body fat?
- genetic factors >600 genes linked to obesity
- physiological factors
- lifestyle factors (portion size, eating out)
- psychological factors (stress, cultural values)
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What is RMR?
Resting metabolic rate is the energy required to maintain vital functions (ie: breathing, HR, body temp) 60-70% of daily energy expenditure
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Vegetarian diets tend to be:
Low:
- in total calories
- animal proteins
High in:
- complex cards
- dietary fibers
- folate
- Vit C, E
- carotenoid
- phytochemicals
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What are the different types of vegetarian diets?
- Vega
- lactovegetarians
- lacto-Vo-vegetarians
- partial vegetarians (semi, pesco)
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what nutrients are of concerned with vegetarianism?
Vit B12, Vit D, Calcium, Iron, zinc
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What are the physiological factors that affect excess body fat?
- metabolism (RMR)
- energy-balance equation (key is to have negative energy balance equation)
- hormones (plays a role in accumulation of body fat (puberty, perk, menopause)
- > lepton is thought to be linked to obesity. Secreted by body’s fat cells
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When looking at lifestyle change for weight management, what should you look at?
- diet and eating habits:
- > total calories, portion size, energy density, fat + carb intake, eating habits # of times, small meals)
- physical activity and exercise
- > important to burn calories and maintain metabolism to use energy instead of store as fat
- > >150 min/week of CRE, resistance
- thoughts and emotions
- > should have realistic beliefs and goals, + thinking
- coping strategies ppl use for stress
- > smoking, drying, eating food
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how can someone overcome weight problem?
- do it yourself (through healthy lifestyles, exercising, weight management)
- use diet book (rarely work long term, reject unbalanced
- dietary supplement and diet aids (OTC - formula drink, food bards -> no long term effectiveness) ( herbal supplement - little info on effectiveness)
- weight loss programs
- prescription drugs
- surgery
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What is the recommended weight loss?
- diet should be 1200-1500kcal
- achieve a negative balance of 250-1000kcal per day
- > 0.25kg/week-1kg/week loss or
0. 5lb/wk - 2lb/wk
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What are weight loss programs?
- noncommercial
- commercial (ie: weight watchers)
- online
- clinical (for severely obese)
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What should good weight loss programs have?
- safe and balanced diet with RNI
- encourage p.A
- slow weight loss
- monitor if lose large weight
- include counseling
- include plans for maintenance
- provide fees/costs + risk outcomes to expect
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how does prescription drug have to work?
- reduce energy consumption
- increase expenditure
- interfere with energy absorption
* most are appetite suppressant
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How do appetite suppressant work?
- decrease hunger and increase fullness feeling (catecholamines or serotonin
- produce modest weight loss > non drug treatment
BUT: weight loss usually levels off or reverses after 4-6 months
Recommended for BMI>30
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When is bariatric surgery recommended?
When BMI is above 40 or 35
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how does bariatric surgery work>
Modifies GI track by changing size of the stomach or how stomach drains
1- vertical bonded gastroplasty
2- Roux-en-y gastric by[ass
40-70% body weight in the following year
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What effects can surgery bring?
- nutritional dificiencies
- fat intolerance
- vomiting
- acid reflux
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Is liposuction a method to treat obesity?
No
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What is body image?
Mental representation a person holds about thei body at any given moment - perception, images, thoughts, attitudes, emotions about body.
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What are severe body image problems?
- adolescent/adult with negative body image
- body dismorphic disorder (BDD)
- muscle dysmorphie
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What are eating disorders?
- serious disturbances in eating patterns or eating related behavior because of negative body image and concern about body weight or fat.
- is a mental disorder
- all share dissatisfaction with body image/weight
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Anorexia nervosa
- refusal to maintain body weight at healthy weight + feat off gaining
- self starve
- mostly women
- BMI of <17.5
- may engage in compulsive behavior
- linked to CVD, endocrine problems
- 50% of death related to suicide
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Bulimia Nervosa
- characterize by recurrent episodes of binge eating followed by purging to prevent weight gain
- begins early
- hard to recognized because often normal weight
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What is purging?
Defined as use of vomiting, laxatives, enemas, diuretics, diet pills
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how to diagnose bulimia?
- must eat large amounts of food within discrete time + lack of control
- recurring purging
- for at least once a week for 3 months
- self evaluation influenced by body weight
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What are consequence of bulimia?
- tooth decay
- Esophageal damage
- menstrual
- depression
- kidney damage
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What is binge eating disorder?
- eating without compensatory behavior
- to cope with stress and emotion
- almost always obese
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To diagnose binge eating disorder?
- large portion in short time +. Lack of control
- binge association with 3 or more
- > east fast
- > feel extremely full
- > eating a lot when not hungry
- > eating alone cuts embarrassed
- > feeling disgusted
- once a week for three months
- distress
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What is borderline disordered eating?
In some people who have symptoms but dont meet full diagnostic.
Can result in feeling of guilt in some
Warning signs:
- thoughts of food dominate life
- convinced worth is based on looks
- occasional vomiting, laxative
- feel compelled to exercise
- sometimes eat nothing
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How to treat eating disorders?
Combination of psychotherapy, medication, medical management.
