Term
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Definition
| Short or long chains of amino acids strung together. DNA dictates the protein that needs to be made in the cell. |
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Term
| What is the difference between essential and nonessential Amino Acids? |
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Definition
| Essential- can’t produce it in our bodies. Nonessential- can be made in our bodies |
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Term
| What is the difference between Incomplete and Complete Proteins? What are strategies to get complete proteins? |
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Definition
| Complete- contains sufficient amounts of all 9 essential amino acids. Incomplete- does not contain all essential amino acids. Eat meat and soy, or a complete and an incomplete. |
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Term
| What are the major roles of proteins in our bodies? |
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Definition
| Contributes to cell growth/repair/maintenance, keeps fluid, electrolyte, and ph balance, acts as enzymes or hormones, a reluctant energy source. |
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Term
| How Much Protein Should We Eat? (Guidelines per lb of Body weight, increased needs) |
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Definition
| .8 grams of protein per kg of body weight daily |
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Term
| What are good sources of protein? |
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Definition
| Meat, dairy, soy, legumes, whole grains, nuts |
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Term
| What are the different types of Vegetarianism? |
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Definition
| Vegan: no animal products. Lacto-vegetarian: eats milk and cheese. Lacto-ovo-vegetarian: vegetarian who eats milk, cheese, and eggs. Partial-veg, semi-veg, pesco-veg: vegetarian who includes eggs, dairy, poultry, and seafood. Fruititarian: vegan diet excluding processed/cooked foods |
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Term
| Why do individuals choose to become Vegetarians? |
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Definition
| Limit eco impacts, ethical treatment of animals, religion, food safety (mad cow, etc), long term health. |
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Term
| What are the health benefits of vegetarianism? |
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Definition
| Diets lower in saturated fat and cholesterol, reduces risk of cardiovascular disease, obesity, type 2 diabetes, heart disease, some cancers, kidney disease. Fewer digestive problems |
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Term
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Definition
| 18,000 gallons of water and 7lbs of grain |
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Term
| Know the Challenges and Strategies for vegetarianism |
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Definition
| Challenges: diets low in vitamins and minerals (vitamin b12, vitamin d, iron, calcium, zinc. |
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Term
| What is the difference between a trend and a fad? |
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Definition
| Trend= long term movement in time. Fad= is a behavior/fashion that becomes popular in a culture quickly but loses popularity quickly |
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Term
| What are the 2009 fitness trends? |
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Definition
| Dance, Wii, Vibration, Boot Camp, Kettle Balls |
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Term
| What was Jack LaLanne’s contribution to the fitness industry? (from video) |
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Definition
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Term
| What are the 3 primary ingredients in Red Bull? Why should a person be concerned with taking these substances like Red bull, Cocaine (the drink), or other types of energy drinks? |
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Definition
| Caffeine, taurine, and glucuronolactoneCaffeine in Red Bull is the same as a cup of coffee, Taurine plays role in heart muscle contraction, and is magnified when combined with caffeine, and there are no published studies on the effect of gluc. on humans |
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Term
| What are some common elements within fad diets? |
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Definition
| Low cal, omit food groups, promote loss of water weight, can have long term bad effects. |
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Term
| What are the 2009 diet trends? (top 3) |
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Definition
| Balance training, shorter duration workouts, functional fitness& core |
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Term
| What are some of the positive and negative aspects of the television show “The Biggest Loser”? |
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Definition
| Good: promotes weight loss through physical activity, nutrition, and motivation. Bad: should weight loss be competition? |
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Term
| What are some practical suggestions for fad diets for the individual? |
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Definition
| Make sure it includes parts of physical fitness and components of wellness |
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Term
| What are the 3 steps to evaluating a Healthy Body Weight? |
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Definition
| Measure body comp, BMI, assess fat distribution |
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Term
| What is a healthy body mass index (BMI) (#) |
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Definition
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Term
| What are the three ways to measure body composition? |
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Definition
| Skinfold measurements, bioelectric impendance analysis (BIA), body pod |
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Term
| What is a healthy pattern of fat distribution? |
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Definition
| Pear=healthy, apple= increased risk for chronic disease |
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Term
| What are the 2 genetic theories of obesity? What is a short explanation of each? |
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Definition
| Thrifty gene theory: suggest genes cause people to be energetically thrifty. Set Point Theory: each person’s weight stays within a small range |
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Term
| Obesity is associated with which health consequences? |
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Definition
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Term
| What 3 factors influence the “calories out” side of the equation? Which is the most variable? |
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Definition
| Basal Metabolism, Physical Activity, Thermic effect of food |
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Term
| What is Basal Metabolism and what can it be influenced by? |
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Definition
| BMR= energy needs to maintain vital body function, 2/3 of total energy expenditure. Influenced by: Genetics, body composition, sex and age, growth and hormones, history of dieting, caffeine & alcohol & certain medications & other “substances”, and environment |
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Term
| What 2 components make up energy expended in physical activity? |
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Definition
| Exercise and non exercise or activities of daily living |
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Term
| Define the Thermic Effect of Food |
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Definition
| Energy it takes to digest and absorb nutrients |
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Term
| What are healthy Weight Loss/Gain Strategies? |
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Definition
| Loss: Aim for body fat loss, 3500 cals=1lb fat, lose 1lb per week=decrease intake/increase output by 500 cals/day or combine the two |
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Term
| What is an adequate amount of weight loss per week? |
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Definition
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Term
| What is a healthful body weight? |
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Definition
| Appropriate for age, one you can sustain, promotes good eating habits & allows regular participation in physical activity, happy for you. |
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Term
| What are the 4 levels that an ecological model addresses? What is the unit of analysis in an ecological model? |
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Definition
| Interpersonal variables, public policy factor, physical environment factors, sociocultural factors. The behavioral setting. |
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Term
| What are the definitions of public policy, physical environment, and sociocultural interventions? Be able to give some practical examples of each. |
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Definition
| Public Policy= create legislation and other social regulations to influence physical activity. Physical Environment= alter the physical characteristics of the behavioral setting to influence physical activity. Socioculture Interventions= how we can create social norms in the behavioral setting to influence physical activity; the most effective interventions will operate at multiple levels |
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Term
| What was the main focus of the Bicycle Transportation Alliance Study? How has Portland’s rating changed? |
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Definition
| Statewide nonprofit advocacy group, analyzed bikeways, paths, bike lanes, and parking |
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Term
| What are the top 3 city’s in the world for bike friendliness? |
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Definition
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Term
| What are the unique characteristics of walkable communities like the Edwards Addition in Monmouth? |
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Definition
| 88 acres, shopping and services in walkable distance from residential areas, combines living spaces that appeal to people in various phases of life, includes common areas, schools, sports complex, grocery, coffee shops and wetlands |
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Term
| What is the focus of the Oregon Office of Energy with respect to physical activity environments? |
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Definition
| Make things closer together to promote human-powered transportation and not car transportation. |
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Term
| What are the statistics on population growth on our planet? |
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Definition
| 1930= 2 billion people, 2200= 10 billion people |
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Term
| What are the three biggest pollution concerns for our planet? |
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Definition
| Global warming, thinning of the ozone layer, acid rain |
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Term
| What are examples of individual behaviors that can promote planetary wellness? |
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Definition
| Take your own bag when shopping, take showers not baths, turn off water when brushing teeth/shaving, vote for political candidates who support environmentally sound practices, join or support organizations working on environmental causes. |
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Term
| What is flexibility? And what are the Benefits of Flexibility and Stretching Exercises? |
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Definition
| Range of motion in a joint or group of joints |
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Term
| What is the FITT principle for flexibility? |
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Definition
| F: 2-3 days (min) 5-7 days (ideal) per week. I: gentle tension (but not pain) T: 15-30 seconds per stretch, 2-4 reps of each stretch. T: major muscle joints |
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Term
| What are the 4 types of Stretching Techniques we discussed? What is the safest technique? |
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Definition
| Static, Dynamic, Ballistic, PNF |
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Term
| What is the Function of the Spine? |
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Definition
| Provides structural support, surrounds and protects the spinal cord, supports body weight, allows movement of head and neck. |
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Term
| What are Core Muscles and what is their role in back heath? |
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Definition
| Core muscles stabilize the spine and transfer force. |
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Term
| What are the causes of back pain? |
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Definition
| Any movement that causes excessive stress. Underlying causes: muscle imbalances, poor muscles endurance and strength, lack of core muscles fitness, poor posture, and poor body mechanics. |
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Term
| What are the risk factors for back pain and recommendations for preventing low-back pain? |
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Definition
| Warm up before exercise, progress gradually when improving strength and fitness, stretch hamstrings and hip flexors, strengthen abs and lower back |
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Term
| What are the dimensions of intelligence assessed by IQ tests? What are the additional dimensions that are part of Garner’s Theory of Multiple Intelligence? |
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Definition
| Verbal/linguistic ability and logical/mathematical. Additional= musical, spatial, body kinesthetic, intrapersonal, interpersonal. |
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Term
| What does brain plasticity refer to? |
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Definition
| The capacity of the brain to adapt continually to changing environments |
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Term
| What are sensitive periods? What are considered appropriate stimuli for sensitive periods? |
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Definition
| Times where the brain must receive appropriate sensory input from the environment to develop normally. Appropriate input= patterned & colored visual stimuli, sounds, objects to touch and manipulate, interaction with other humans |
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Term
| What are the 3 behaviors that can contribute to brain wellness? What evidence supports the conclusions about physical activity? What is unique about sleep that helps brain wellness? |
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Definition
| 3 behaviors: physical activity, mental activity, and sleep. Physical activity: PA can help improve brain functioning and increase learning, and can improve test performance. |
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Term
| Why is the rise in the U.S. obesity rate considered an epidemic? What is the rate of obesity today, and what was the rate of obesity in 1960? (#) |
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Definition
| Because an epidemic is a noun meaning a rapid spread of increase in occurrence. 1960= 13%, Today= 31% |
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Term
| What are the top 3 killers according to the world health organization? |
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Definition
| Cardiovascular events, infectious diseases, and cancer |
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Term
| What are the most recent obesity trends (2007) for Oregon? (#) |
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Definition
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Term
| Be able to explain how physical activity can protect against CVD mortality independent of body composition. (Hint: think of the graph) |
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Definition
| You can be fit and still overweight, ie healthy heart, more energy, etc. |
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Term
| What are the 3 different body types and what are the characteristics of each type? |
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Definition
| Ectomorph: light frame, small joints, lean muscle mass, fast metab, heart to gain weight. Mesomorph: large bone structure, defined (big) muscles, athletic physique, hard body w/ defined muscles, gains muscles and fat easily. Endomorph: solid/soft body, gains muscle/fat easily, short and stocky, round/thick physique, hard to lose fat, slow metab. |
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Term
| What are the 5 stages of atherosclerosis? |
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Definition
1. Trauma to wall of artery
2. Invasion of site by immune system
3. Lipid accumulation and plaque formation
4. Lesion maturation
5. Blockage |
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Term
| Define Nurtigenomics. Why is it a concern for long term health? |
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Definition
| The study of molecular relationships between nutrition and the response of genes with the aim of extrapolating how such |
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Term
| What are some positive suggestions you can do now to help with your health later on? |
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Definition
| Eat veggies and whole fruit, drink water, eat high fiber foods, cook more (eat less processed foods), avoid trans fat, avoid high fructose corn syrup |
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Term
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Definition
| Disease of the bone that leads to an increase risk of fracture. Bone density is reduced due to a lack of calcium. |
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Term
| Know the prevalence of Osteoporosis |
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Definition
| 1 in 2 women 50+ will have an osteo-related fracture. For men this is 1 in 4. 10 million Americans have the disease, 80% being women. 34 million have low bone mass. |
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Term
| Know your Fractures: Risk of osteoporosis-related fracture, Common fracture sites (by the number) Major concern with osteoporotic fractures |
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Definition
| 1.5 million osteo-related fractures per year. Hip: 300k/year. Vertebrae: 700k/year. Wrist: 250k/year. They cost $18 bill/year and by 2020, 40% of pop will have lowered bone density. |
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Term
| What are the symptoms and risk factors of osteoporosis? |
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Definition
| Symptoms: sever back pain, loss of height, and spinal deformity/stooped posture. Risk factors- Bone related: fracture history, low bone mass. Uncontrollable: female, asian, thin/small frame, old, fam history. Health factors: bad diet, eating disturbances, chronic medical disease. Lifestyle: being sedentary, cigarettes, too much alcohol. Dietary: low calcium and vitamin d, certain meds. Hormonal: estrogen deficiency, no periods, low testosterone levels (in men) |
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Term
| What is Peak Bone Mass? At what age does it occur? At what age range does peak bone growth occur? |
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Definition
| The greatest amount of bone tissue that a person has during his or her life; typically reached by age 30. |
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Term
| What are 5 ways to reduce your risk of osteoporosis? |
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Definition
| Eat 3 high calcium foods a day, eat foods with vitamin A&D, get out in the sunlight for 30 mins every day, lift weights/be active, eat naturally colorful foods. |
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Term
| What are 5 ways to limit your risk of Cardiovascular Disease? |
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Definition
| Eat less sat fat, eat less trans fat, eat antioxidants and naturally colored food, be active, manage stress |
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Term
| What are some adequate levels from a blood lipid profile? (HDL,LDL, Cholesterol, triglycerides) (#) |
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Definition
| HDL: men >40, women >50. LDL: bad levels are <130. Cholesterol: <200. Triglycerides: <150 |
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Term
| What are 4 cancer promoting substances? |
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Definition
| Ethanol, saturated fat, nitrites/nitrates, chemicals in fried/bbq meats. |
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Term
| What are Antioxidants and how can they contribute to protecting against cancer? Know food examples of antioxidants |
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Definition
| Antioxidants protect against free radical damage. They enhance immune system, inhibit growth of cancer cells, and prevent oxidation damage to cells. |
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Term
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Definition
| Amount of satisfaction one has towards one’s physical self. Beliefs, attitudes, and values we attach to our bodies/ A person’s perception, thoughts, and feelings about his or her body. Subjective and open to change. |
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Term
| What are influences on body image? |
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Definition
| Parents, peers, media, social construction and gender roles, role models, teachers and coaches |
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Term
| How does body image change over the life span? |
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Definition
| Perception of ourselves is life long and can fluctuate depending on the time of lifespan |
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Term
| What is an eating disturbance? |
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Definition
| When attitudes about food, weight, and body size lead to a very rigid eaing and exercise habits that jeopardize one’s health, happiness, and safety. All eating disturbances share characteristics of over-evaluation of weight and shape. |
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Term
| What can ideal internalization lead to? |
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Definition
| Habitual body monitoring and shame or anxiety about appearance |
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Term
| In social comparison, who are we most likely to compare ourselves with? |
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Definition
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Term
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Definition
| When a person’s body parts or sexual functions are separated from the person |
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Term
| What is Elastic Body image? How many minutes of media can decrease your BI? |
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Definition
| When one’s body image fluctuates constantly depending on internal and external factors. 30 minutes of media can decrease body image. |
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Term
| Define muscle Dysmorphia? What are the symptoms of it? |
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Definition
| It is cognative and behavioral phenomenon related to a person thinking they are not sufficiently muscular and lean. Symptoms: seeing themselves as weaker, self esteem depending on how big they are, frequent mirror checking, avoiding swimsuit-related situations, abandon social commitments that mess up their training schedule, |
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Term
| What are some things that contribute to MD? |
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Definition
| Media, peers, parents, etc. |
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Term
| What are the implications of negative body image on one’s wellness? |
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Definition
| Over critical of self and others, preoccupation with appearance, physical corrections (don’t always fix insecurities) |
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Term
| What are some strategies for positively influencing your body image? |
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Definition
| Develop a healthy lifestyle rather than dieting, shape and size doesn’t determine worth, be less critical of yourself, don’t fish for compliments, etc. |
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