nutrition and exercise Flashcards
(171 cards)
1
Q
essential
A
must get from foods
2
Q
how many groups of essential nutrients
A
6
3
Q
macronutrients
A
need in larger amounts
carb, fat, protein, water
4
Q
micronutrients
A
need in smaller amounts
vitamins, minerals
5
Q
process of breaking foods down into compounds the GI tract can absorb and the body can use
A
digestion
6
Q
energy
A
capacity to do work
7
Q
measure energy
A
calories
8
Q
measure of energy in food
A
kcal
9
Q
1 kcal is the amount of energy from need needed
A
to raise the temp of 1 L of water by 1 degree C
10
Q
cal/g
carb
fat
protein
alcohol
A
4, 9, 4, 7
11
Q
ratio of a foods essential nutrients to its calories
A
nutrient density
12
Q
protein form
A
parts of muscle, bone, blood, enzymes, hormones, cell membranes
13
Q
building blocks of proteins
A
amino acids
14
Q
how many common AA
A
20
15
Q
how many essential AA
A
9
16
Q
complete protein
A
food source supplies ALL essential AA in adequate amounts
17
Q
examples of complete protein foods
A
beef, fish, poultry, eggs, milk, cheese, soy
18
Q
incomplete protein
A
good source of most essential AA but low in one or more
19
Q
examples of incomplete protein foods
A
plant sources, beans, peas , lentils, nuts
20
Q
complementary proteins
A
combinations of plant-based proteins that paired together create complete proteins
21
Q
examples of complementary protein
A
PB and whole wheat bread
rice and beans
corn and beans
22
Q
protein AI
A
.8g/kg bodyweight
23
Q
150lb person, how much protein
A
150/2.2*.8
54.4g
24
Q
AMDR protein
A
10-35%
25
protein: AI distribution for men and women
56, 46
26
fat: linoleic acid AI distribution men and women
17, 12
27
AMDR fat
20-35%
28
fat: alpha-linoleic acid AI men and women
1.6, 1.1
29
carbs AI men and women
130 for both
30
carbs AMDR
45-65%
31
most concentrated source of energy
fat
32
fat aka
lipid
33
stored energy
fat
34
stored energy is major source at
rest and light exercise
35
fat provides
insulation, protection
36
fat aids absorption of
fat-soluble vitamins
37
fat necessary for
cell membranes, maintaining BP, maintaining healthy pregnancy
38
fatty acids are called ___ in food
triglycerides
39
types of fatty acids
saturated, unsaturated, polyunsaturated
40
saturated fat found in
animal fat, butter, cheese, palm coconut oil
41
monounsaturated fat found in
olive, canola, safflower oil, avocados, olives, PB, nuts
42
omega-3 found in
fatty fish, canola, soybean oils, tofu, walnuts, flaxseeds, dark leafy green veg
43
omega-6 found in
corn, soybean, cottonseed oil
44
essential fatty acids are
polyunsaturated
45
linoleic acid is omega ___, alpha-linoleic acid is omega ___
6, 3
46
chemical process of adding hydrogen atoms of unsaturated fatty acids to create solid, shelf stable fats known as trans fat
hydrogenation
47
artificial trans fat increase
risk of CVD
inflammation
insulin resistance
48
artificial trans fat damage
lining of vascular system
49
dietary guidelines on saturated fat
<10% total daily calories
50
all digestible carbohydrates are broken down into
single sugar molecule
51
simple sugar molecules
monosaccharides
glucose, fructose, galactose
52
parts of single sugar
disaccharides
sucrose, maltose, lactose
53
molecule of multiple sugars
starch
54
indigestible plant components
dietary fiber
55
storage form of complex carb
glycogen
56
whole grain parts
germ, endosperm, bran
57
germ
inner layer
58
endosperm
middle layer
59
bran
outer layer
60
whole grains have more
fiber, vitamins, minerals, phytochemical
61
refine grain: ____ removed
germ, bran
62
added sugars
white, brown, corn syrup, other sweeteners added
63
most sugars in the diet should come from
whole fruit, grains, milk, other dairy
64
how many g of carbs are needed a day at minimum
130
65
dietary fiber
non-digestible carb that is naturally present in plant foods
66
soluble fiber
dissolves in water or is broken down by bacteria in large intestine
67
soluble fiber delays
stomach emptying
68
soluble fiber slows absorption of
glucose
69
solute fiber reduces absorption of
cholesterol
70
soluble fiber found in
oat bran, legumes, whole grains, soft fruit
71
insoluble fiber
does not dissolve in water
72
insoluble fiber increases
fecal bulk
73
insoluble fiber prevents
constipation and hemorrhoids
74
insoluble fiber found in
wheat bran, psyllium, seeds, nuts, stalks, leaves
75
recommended intake of fiber
men 38 women 25
76
organic substances required in small amounts to regulate various processes in cells
vitamins
77
fat soluble vitamins
a d e k
78
water soluble vitamins
c, b complex
79
b complex vitamins
thiamin, riboflavin, niacin, b6, folate, b12, biotin, pantothenic acid
80
vitamin functions
needed for chemical reactions
energy metabolism
RBC production
components in NS, skeletal, immune system
antioxidants
81
sources of vitamins
fruit, vegetable, grains, fortified, enriched foods
82
vitamin deficiencies associated with
health risk
83
most important nutrient
water
84
human body is ___% water
50-60
85
humans can live __ days without food but ___ without water
50, a few
86
water needed for
digestion, absorption
87
men: ___ liters of water
3.7
88
women: ___ liters of water
2.7
89
substances that can protect the body from damage by free radicals
antioxidants
90
an electron-seeking compound that can react with fats, proteins, DNA, damaging cell membranes
free radicals
91
free radicals implicated in
aging, cancer, CVD, other degenerative disease
92
substances found in plant foods that may help prevent chronic disease
phytochemical
93
__ foods may help lower cholesterol
soy
94
____ render some carcinogenic compounds harmless
cruciferous vegetables
95
___ boost cancer-fighting immune cells
allyl sulfides
96
___ in green veg may preserve eyesight
carotenoids
97
phytochemical found in whole grains are associated with
reduced risk of CVD, diabetes, cancer
98
standards designed to prevent nutritional deficiencies and reduce risk of chronic disease
DRI
99
established to promote health and reduce risk for major chronic diseases through diet and physical activity
dietary guidelines for Americans
100
food guidance tool to help individuals apply the dietary guidelines for Americans
my plate
101
standards for nutrient intakes to prevent deficiencies
DRI
102
types of DRIs
RDA, AI, EAR, UL
103
FDA standards for food labels
daily values
104
dietary guidelines are designed to encourage
improved nutrition and physical activity
105
my plate groups
fruit, veg, grains, protein, dairy
106
fruit serving per day
2 cups daily
1 cup fresh, frozen
1 cup 100% juice
1/2 dried
107
vegetable serving per day
2.5 cups daily
108
grains serving per day
6 x 1oz, 3oz from whole grains
109
protein serving per day
5.5 oz
110
dairy/calcium serving per day
3 cups
111
my plate oils
choose plant and fish sources
good source of vit e
112
oil serving per day
6 tsp
113
why is exercise important
the body is meant to move
114
physically active people have a reduced risk of
dying prematurely from all causes, with the greatest benefits found for people with the highest levels of physical activity and fitness
115
improved cardiovascular functioning
Improved functioning of the heart
Improved oxygen circulation
Protects health of arteries
Reduces risk of CVD
116
improved metabolic health
More efficient use of energy sources (carb and fat)
Improved hormone regulation
Protective against cellular damage (free radicals)
Activation of antioxidants
Preserves telomere length
117
improved body composition
Increased calorie expenditure
Increased lean mass
118
6 major risk factors for CVD
sedentary lifestyle
119
aerobic exercise and strength training reduce risk of CVD by
* Lower BP
* Increase HDL cholesterol
* Reduce LDL cholesterol
* Reduce triglycerides
* Enhance function of cells that regulate blood flow
120
higher levels of leisure-time physical activity are associated with lower risks of
13-26 types of cancer
121
protection against osteoporosis comes from
weight bearing exercise
122
exercise and type 2 diabetes
reduces amount of sugar in the blood and improves insulin sensitivity of cells
123
improved psychological and emotional wellness
Reduced anxiety and depression
Improved sleep
Reduced stress
Enhanced self-esteem, self-confidence, self-efficacy
Enhanced creativity and intellectual functioning
Improved work productivity
Increased opportunity for social interaction
124
may be the single most important thing a person can do to improve their quality of life and ensure a longer, healthier life
exercising
125
the body's ability to respond or adapt to the demands and stress of physical effort
physical fitness
126
5 components of health related fitness
cardiorespiratory endurance
muscular strength
muscular endurance
flexibility
body comp.
127
ability to perform prologued, large-muscle, and dynamic exercise at moderate to high intensity
cardiorespiratory endurance
128
regular cardiorespiratory endurance training conditions the heart and related physical functions promoting many improvements
The heart pumps more blood per heartbeat
Resting HR slows and BP decreases
Blood volume increases
Blood supply to tissues improves
The body can cool itself better
Metabolic health improves, which helps the body process fuel and regulate cell function
129
the force a muscle can produce with a single maximum effort
muscular strength
130
the ability to resist fatigue and sustain a given level of muscle tension
muscular endurance
131
the ability of joints to move through their full ROM
flexibility
132
proportion of fat and fat-free mass in the body
body composition
133
healthy body composition
high ratio of fat-free mass and acceptable low level of body fat, adjusted for age and sex
134
achieve realistic body composition through a lifestyle that includes
sensible diet and exercise
135
ability to perform a particular sport or activity
skill related component of fitness
136
speed
perform a movement quickly
137
power
exert a force rapidly, based on a combination of strength and speed
138
agility
to change position quickly and accurately
139
balance
maintain equilibrium while either moving or stationary
140
coordination
to perform motor tasks accurately and smoothly using body movements and the senses
141
reaction time
respond quickly to a stimulus
142
any body movement carried out by the skeletal muscles requiring energy
physical activity
143
subset of planned, structured, repetitive body movements to improve or maintain physical fitness
exercise
144
weekly guideline: ___ mins of moderate-intensity, ___ mins of vigorous intensity
150, 75
145
for more extensive health benefits and weight loss
___ mins moderate intensity
___ mins vigorous
300, 150
146
everyone should avoid
inactivity
147
best exercise program is one that
promotes health, is fun to do
148
conditions that may call for a modified exercise program
diabetes, asthma, heart disease, extreme obesity
149
perform exercises specifically designed for each fitness component
specificity
150
increasing amounts of stress on the body causes adaptations that improve fitness
progressive overload
151
overtraining leads to
injury, illness, fatigue
152
fitness improvements are lost when demand on the body are lowered
reversibility
153
cardiorespiratory endurance purpose
increase VO2 max
154
cardiorespiratory endurance frequency
3-5x per week
155
cardiorespiratory endurance intensity
target HR zone
156
measure of the metabolic cost of an exercise
METs
157
cardiorespiratory endurance time
20-60 min per workout
158
cardiorespiratory endurance type
to stress large portion of the body muscle mass for a prolonged time
159
cardiorespiratory endurance volume of activity
150 mins per week moderate
160
cardiorespiratory endurance progression
rate depends on goals, fitness, health, age, adaptation
161
cardiorespiratory endurance 20-24 year old target HR
127-180 BPM
162
exercise for muscular strength and endurance type
isometric, isotonic
163
isometric
static
application of force without movement
164
isotonic
dynamic
application of force with movement
165
sex differences in muscular strength
testosterone, skeletal size, speed of NS control
166
muscular strength and endurance frequency
2 non-consecutive days
167
muscular strength and endurance intensity/time/volume/progression
1-5 reps strength, 10-25 reps endurance
Progress slows as you become more fit
168
flexibility
proper stretching
169
flexibility frequency
2-3 days, 5-7 ideal
170
flexibility Intensity, time, volume, progression
Total of 90 seconds of discontinuous flexibility per joint Is recommended
Increase intensity over time
Progressively build flexilbility
171
5 steps managing your fitness program
start slowly, get in shape gradually
beginning phase
progress phase
maintenance phase
exercise consistently
