Term
| What are the major roles of water in the body? |
|
Definition
-makes up about 60% of your weight
-carries nutrients throughout the body
-participates in chemical reactions
-regulates temp.
-is a solvent (used to dissolve minerals, glucose, amino acids etc.)
-is a lubricant and acts as a cushion for joints, digestive tract.
-Protects sensitive tissue like spinal cord, eyes and fetus
-acts as coolant (sweat) |
|
|
Term
| What factors influence the amount of water needed by the body |
|
Definition
-Food-(alcohol, caffeine [diuretic], fiber, protein salt sugar medications)
-air temp and humidity.
-altitude
-activity level
-diseases (diabetes, kidney disease)
-pregnancy/breast feeding
-surgery, blood loss, burns
-age (very young/old age)
-sweating |
|
|
Term
| How much water do men need in a day? Women? |
|
Definition
|
|
Term
| Fruits and veggies consist of up to ___% of water? Meat and cheeses consist of ___% of water |
|
Definition
|
|
Term
|
Definition
| Hard water has high concentrations of calcium and magnesium- levels a ring on the tub. Makes poor lather, and turns clothes grey. |
|
|
Term
| True or False- Hard water can lead to aggravation of high blood pressure |
|
Definition
| False. It leads to less aggravation of high blood pressure. |
|
|
Term
|
Definition
| Has a high concentration of sodium. Makes more bubbles with less soap. aggravates hypertension. Also dissolves contaminant metals from pipes (lead) |
|
|
Term
|
Definition
| When salts dissolve in water they separate into ions called electrolytes. |
|
|
Term
| What mineral do we typically get too much of? |
|
Definition
|
|
Term
| What minerals are we typically lacking in? |
|
Definition
| Calcium and Magnesium (children and teens) Iron (women/childbearing years) |
|
|
Term
| What is the function of calcium? |
|
Definition
| Used in bone and tooth structure, nerve transmission, muscle contraction, blood pressure/clotting, and regulating transport of ions across cell membranes |
|
|
Term
| What is the function of Magnesium? |
|
Definition
-It is a building protein, and uses energy
-assists in the operation of 300+ enzymes
-directly affects metabolism of potassium, calcium and vitamin d
-critical to normal heart function
- bone mineralization
-immune function
-nerve function
-muscular function |
|
|
Term
| What is the function of Sodium? |
|
Definition
-Attracts water (controls the fluid levels outside of cells
-maintains acid base balance
-needed in muscle contraction and nerve transmission |
|
|
Term
| What is the function of Potassium? |
|
Definition
-maintains fluid and electrolyte balance
-maintains cell integrity
-maintains heart beat
-is needed in nerve impulse transmission |
|
|
Term
| What is the function of Iodine? |
|
Definition
-is part of the hormone thyroxine (made in the thyroid gland
-this regulates the body metabolic rate, temperature, reproduction, growth, and heart functioning |
|
|
Term
| What is the function of iron? |
|
Definition
-used in cells to carry oxygen to the body (hemoglobin) and to the muscles (myoglobin)
-used as part of enzymes, energy metabolism, needed to make new cells, amino acids, hormones, and neurotransmitters. |
|
|
Term
| What is the function of zinc? |
|
Definition
-makes part of the cells genetic material
-protects cell structures against oxidation
-makes heme in hemoglobin
-assists pancreas with its digestive and insulin functions
-helps metabolize carbohydrates, protein, fat
liberates vitamin A from storage in the liver
-here are some non major functions
-affects behavior, learning and mood
-assists in the proper immune functioning
-essential to wound healing, sperm production, taste perception, normal metabolic rate, nerve and brain functioning, bone growth, normal development in children |
|
|
Term
| What is the function of Selenium? |
|
Definition
-enzymes that contain selenium are essential to proper functioning of iodine containing thyroid hormones that regulate metabolism
-helps prevent free radical formation and protects against oxidation |
|
|
Term
| What is the function of Fluoride? |
|
Definition
-strengthens tooth enamel, especially during tooth formation
-reduces acids that bacteria produce (suppresses their metabolism)
-promotes remineralization |
|
|
Term
| What are the major food sources of calcium? |
|
Definition
| Milk, cheese, yogurt, ice cream, bok choy, broccolie, brussel sprouts, cauliflower, chinese cabbage kale, kohlrabi mustard greens, breads, cakes/cookies, crackers. |
|
|
Term
| How much milk do you need in a day |
|
Definition
| 2 cups for young children, 3 cups normally |
|
|
Term
| What are good sources of Magnesium? |
|
Definition
| Spinach, bran cereal, oysters, yogurt, soymilk, black beans, water (depending on where you live) |
|
|
Term
| T or F- Magnesium is easily peeled and washed away during processing |
|
Definition
|
|
Term
| What are good sources of sodium |
|
Definition
| Salt, processed foods, soy sauce, seasoning, fast food and condiments |
|
|
Term
| What are some good sources of potassium? |
|
Definition
| most fruits and veggies, bananas, spinach, cantaloupe, almonds, lima beans, avocado, honeydew melon, backed potato, salmon, orange juice (is inside all living cells) |
|
|
Term
| What is a good source of iodine? |
|
Definition
| Seafood, iodized salt, bakery products and milk |
|
|
Term
| What happens if you dont have a good source of iodine in your diet |
|
Definition
| Your thyroid enlarges trying to absorb as many particles of iodine as possible |
|
|
Term
|
Definition
| It is caused by a lack of iodine in your diet as an infant, causes extreme physical and mental retardation |
|
|
Term
| What are good sources of Iron? |
|
Definition
| MPF factor (meat fish poultry) |
|
|
Term
| What does iron in your diet do? |
|
Definition
| Enhances absorption of non heme iron present in the same foods or in other foods eaten at the same time |
|
|
Term
| What types of things hinder iron absorption |
|
Definition
| tea, coffee, calcium and phosporus, phytates tanning beds and fiber. |
|
|
Term
| What are good sources of Zinc? |
|
Definition
| meats, shellfish, poultry, milk and milk products, some legumes and whole grains oysters, shrimp, enriched cereal, beef steak, yogurt, pork chop |
|
|
Term
| What are the symptoms of iodine deficiency |
|
Definition
| During pregnancy= cretinism (retardation); goiter |
|
|
Term
| What are the symptoms of iron deficiency |
|
Definition
| Fatigue, and chewing on ice (pica), Anemia, weakness, pale skin, mucous membranes ?, pale concave nails, headaches, inability to concentrate, impaired cognitive function, lowered cold tolerance. |
|
|
Term
| What are the symptoms of zinc deficiency? |
|
Definition
| Poor growth/maturation, loss of taste and poor wound healing |
|
|
Term
| What are the consequence of high calcium intake? |
|
Definition
| Constipation, interference with absorption of other minerals, kidney stones |
|
|
Term
| What are the consequences of high iron intake |
|
Definition
Fatigue, Abdominal pain, infections, liver injury, oint pain, skin pigmentation, growth retardation in children, bloody stools, shock.
-It increases oxidative stress on tissues and is hard to excrete. Also increases susceptibility to infections. |
|
|
Term
| What are the consequences of high intakes of sodium |
|
Definition
| Raised blood pressure and aggravated hypertension |
|
|
Term
| True or False- Fruits and veggies are less nutrient dense because soil becomes depleted |
|
Definition
|
|
Term
| Vitamin content in fruits and veggies is determined by what? |
|
Definition
|
|
Term
| What two minerals can vary in food due to soil content |
|
Definition
|
|
Term
| What happens in other minerals that are needed for plant growth are low in the soil |
|
Definition
| Decreased production, not decreased nutrients |
|
|
Term
| Who are most likely to have calcium deficiencies |
|
Definition
| Youth, elderly, lactose-intolerant. |
|
|
Term
| Who is most likely to have magnesium deficiencies |
|
Definition
|
|
Term
| Who is most likely to have iron deficiencies? |
|
Definition
| Women, especially in childbearing years |
|
|
Term
| What mineral is likely to be found in excess? |
|
Definition
|
|
Term
| Why does osteoporosis increase with aging? |
|
Definition
-Vit. D production decreases
-Calcium absorption decreases
-other hormonal changes-lack of estrogen |
|
|
Term
| What are the effects of osteoporosis |
|
Definition
| Hollow/porous bones, decreases in elderly height, rheumatoid arthritis |
|
|
Term
| What are likely to increase your risks for osteoporosis? |
|
Definition
| Age, alcoholism, steroid use, |
|
|
Term
| What can you do to avoid osteoporosis? |
|
Definition
| maximize Calcium deposits in "bank" as youth, for those who are elderly, medication can help restore bones, and weight bearing exercise helps. Also adequate Ca and Vit. D |
|
|
Term
| The trabecular bone is typified by what? |
|
Definition
| lacy interior, more Ca turnover, withdrawals start earlier. |
|
|
Term
| The cortical bone is typified by what? |
|
Definition
| sturdy exterior, withdrawals start later. |
|
|
Term
| What type of problems are associated with extreme body fatness? |
|
Definition
| Hernias, arthritis, flat feet, gallbladder disease, gout, high blood lipids, kidney stones, liver malfunction, respiratory problems, sleep disturbances, sleep apnea, cancers, varicose veins, diabetes. |
|
|
Term
| What are the risks associated with central obesity? |
|
Definition
-Risk of death from all causes is higher
-diabetes
-heart disease
-hypertension
-gallbladder stones
-stroke
-some cancers |
|
|
Term
| What is metabolic fitness? |
|
Definition
| Its your normal levels of blood pressure, lipids, glucose and insulin levels. |
|
|
Term
| True or False 1/3 of metabolically healthy people were considered obese, and half were considered overweight |
|
Definition
|
|
Term
|
Definition
| It is inadequate for assessing chronic disease risk |
|
|
Term
| What is more important than your BMI |
|
Definition
| location of fatness (central obesity) |
|
|
Term
| T or F Overweight elderly are less prone to sickness than underweight elderly? |
|
Definition
|
|
Term
| What can an unhealthy lifestyle lead too |
|
Definition
| hypertension, insulin resistance dyslipidemia, inflammation |
|
|
Term
| What are some problems associated with being overweight? |
|
Definition
| sleep disturbances, gallbladder disease, complication in pregnancy |
|
|
Term
|
Definition
-Gender
-Age
-Physical Activity
-Body size and weight
-Growth |
|
|
Term
| What is energy expenditure made up of |
|
Definition
| Basal metabolism, the body's voluntary activities and the thermic effect of food. |
|
|
Term
| What are some benefits of the BMI |
|
Definition
-its easy to use, (Height vs. Weight)
- you can do it yourself.
-used as a proxy for tother health indicators for hte population |
|
|
Term
| What are some negative sides of BMI |
|
Definition
-it is not very good proxy for individuals
-it cant distinguish between muscle and fat
-obesity is diagnosed using 3 factors (pg. 327 |
|
|
Term
| What are some other measures of body fatness |
|
Definition
-Dexa scanner
-Air displacement
-anthropometry (skinfold test)
These are limited in reliability
-density (underwater weighing)
-conductivity (bioelectrical impedance)
-radiographic techniques |
|
|
Term
| What are the generic BMI qualifications (ie. underweight, healthy weight, overweight, and obese) |
|
Definition
Underweight-<18.5
Healthy Weight-18.5-24.9
Overweight- 25-29.9
Obese->30 |
|
|
Term
| What are the generic waist measurements to assess chronic disease risks? |
|
Definition
Male->40 (apple shaped)
Female> 35 (pear shaped) |
|
|
Term
A healthy man's body fat is?
A healthy womans body fat is? |
|
Definition
|
|
Term
An obese mans (<40 waist) fat is
An obese womans (<40 waist) fat is |
|
Definition
|
|
Term
What is the body fat of a obese man (>40 Waist)
Obeses woman(>40 waist) |
|
Definition
|
|
Term
| What is a psychological desire to eat called |
|
Definition
|
|
Term
| What is the definition of Ghrelin |
|
Definition
| hormone that stimulates eating |
|
|
Term
|
Definition
| the physiological need to eat |
|
|
Term
|
Definition
| a hormone that supresses eating |
|
|
Term
|
Definition
| the perception of fullness when eating |
|
|
Term
|
Definition
| a perception of fullness that lingers. |
|
|
Term
| What are the external influences on eating |
|
Definition
Sensory cues
Food availability and pricing
physical inactivity
portions
social factors |
|
|
Term
| When you over eat what happens to excess carbohydrates |
|
Definition
| Stored in liver or in muscles in the form of glycogen |
|
|
Term
| When you over eat what happens with excess fats |
|
Definition
| it is stored in adipose tissue |
|
|
Term
| When you over eat what happens with excess amino acids |
|
Definition
| They are converted to nitrogen and are lost in urine |
|
|
Term
| What happens when you are fasting? |
|
Definition
| Liver and muscle glycogen are broken down into glucose and are used. Body fats are liberated and are turned into amino acids and used |
|
|
Term
| What happens when you have long term food deprivation to body protein |
|
Definition
| Body protein is broken down to amino acids and then converted to glucose (gluconeogenesis) |
|
|
Term
| What happens when you have long term food deprivation to your body fat |
|
Definition
| Body fat is made into fatty acids- You need carbohydrates for this process or you get ketone bodies, body can use ketones , but they are acidic and change ph body fluids |
|
|
Term
| When you have rapid weight loss what happens? |
|
Definition
-first couple of pounds is water and doesnt have any calorie value
- the more you lose the harder it is to loose more. The body adapts to conditions |
|
|
Term
| When you have moderate/slow weight loss what happens |
|
Definition
It is more likely to be fat than water weight,
-weight plateaus after awhile due to bodies survival mechanisms |
|
|
Term
| What does it take to lose a pound |
|
Definition
Adipose tissue =3500 kcals/lbs
Fat storage (adipose + supporting lean tissues) 3300 kcals/lbs
must have energy deficit of 2700-3500 kcal to lose a point per week |
|
|
Term
| Diets high in protein, and low car work _______ |
|
Definition
|
|
Term
| Successful weight loss maintenance is |
|
Definition
-.5 to 1 lbs/wk
-regular foods, ABCMV (what's in the food guide)
-includes favorites (in appropriate quantities)
-promotes healthy relationship with food
-does not lead to disordered eating |
|
|
Term
| What are things you can do to achieve a healthy weight instead of focusing on a particular weight loss goal |
|
Definition
-focus on fitness not fatness
-being fit is going to supply benefits regardless of the weight loss
-health at every size |
|
|
Term
| What are some consequences of eating disorders |
|
Definition
-physical (starvation, experiment, osteoporosis)
-distorted body image
-cant think clearly
-feel unworthy
-highest mortality rate
-treatment can help, especially the earlier it is detected |
|
|
Term
| What are the characteristics of anorexia nervosa |
|
Definition
-obsessed with food but low intake
-distorted body image
-fear of gaining weight
-desire for perfection and control
-constantly thinking of food and eating |
|
|
Term
| What are the consequences of anorexia nervosa |
|
Definition
-delayed puberty, stunted growth
-lack of menstruation
-dehydration
-osteoporosis
-irregular heart/heart failure
-premature death |
|
|
Term
| What are the characteristics of Bulimia Nervosa |
|
Definition
-Binge purge cycle
-often normal weight
-fear of uncontrolled eating
-recognition of abnormal behavior
-guilt shame secrecy
-depression/lack of control |
|
|
Term
| What are the consequences of bulimia nervosa |
|
Definition
-binge purge as coping mechanism
-irregular menstrual cycles |
|
|
Term
| What are the benefits and guidelines for regular physical activity |
|
Definition
-reduces risk of chronic disease (30 min of moderate intensity to benefit)
-helps manage body weight (60 min of moderate intensity for benefit)
-sustain weight loss (60-90 min of moderate activity) |
|
|
Term
| What activity are considered moderate |
|
Definition
-briskly walking 3.5 mi/hr
-hiking
-gardening/yard work
-dancing
-golf
-bicycling >10 mi/hr |
|
|
Term
| What activities are considered intense |
|
Definition
-running 5+ mi/hr
-bicycling 10+mi/hr
-swimming
-aerobics |
|
|
Term
| What are the standards for a fitness program |
|
Definition
-stretching/flexibility
-aerobic conditioning
-strength training |
|
|
Term
| What does ABCMV stand for |
|
Definition
| Adequacy, balance, calorie control, moderation, and variety |
|
|
Term
| What is the female athlete triad |
|
Definition
Disordered Eating
Amenorrhea- diminished hormones (loss of menstrual cycle)
Osteoporosis- diminished bone density
(it is when body fat is less than 17% |
|
|
Term
| What are the consequences of eating disorders |
|
Definition
-physical (starvation, osteoporosis)
-distorted body image
-cant think clearly
-feel unworthy
-highest mortality rate for mental illness |
|
|
Term
| What are the characteristics of Anorexia nervosa |
|
Definition
-obsessed with food but low intake
-distorted body image
-fear of gaining weight
- desire for perfection and control
- constantly thinking of food and eating |
|
|
Term
| What are the consequences of anorexia |
|
Definition
-delayed puberty, stunted growth
- lack of menstruation
-dehydration
-osteoporosis
-irregular heart/heart failure
-premature death |
|
|
Term
| What are the characteristics of Bulimia Nervosa |
|
Definition
-binge purge cycle
-often normal weight
-fear of uncontrolled eating
-recognition of abnormal behavior
-guilt, shame, secrecy
-depression, lack of control |
|
|
Term
| Explain the benefits and guidelines of regular physical activity |
|
Definition
-30 minutes of moderate intensity a day
-60 minutes of moderate intensity a day
---helps to manage body weight
-60-90 minutes
---sustains weight loss |
|
|
Term
| What activities would be considered moderate |
|
Definition
briskly walking 3.5 mi/hr
hiking
gardening/yard work
dancing
golf
bicycling <10 mi/hr |
|
|
Term
| What kind of activities are considered intense |
|
Definition
running 5+ mi/hr
bicycling 10+ mi/hr
swimming
aerobics |
|
|
Term
| the more intense the exercise the _____ glucose that is used. |
|
Definition
|
|
Term
| The less intense the exercise the ____ fatty acids that are used. |
|
Definition
|
|
Term
| What happens when you hit the wall |
|
Definition
| When muscles have run out of glucose |
|
|
Term
| Is it important for athletes to have a high protein diet? |
|
Definition
| No, not good evidence of needing more protein. It is need for muscle building, but extra protein is not needed, only the normal amount |
|
|
Term
You should get _____ % of protein
______ % of carbs
_______% of fats |
|
Definition
|
|
Term
| What are some food intake recommendations for athletes? |
|
Definition
-High carb diet if doing endurance activities
-low in fat
-low carb drinks during event (6-7%)
- train your muscles to max glycogen stores |
|
|
Term
|
Definition
easy to digest
high carb
breads pastas potatoes
light (300-800 cal)
3-4 hours before event
lots of fluids |
|
|
Term
| What the deal with supplements |
|
Definition
they arent cracked up to what they claim to be
only useful to correct deficiency- well balanced diet does not need them |
|
|
Term
| You women are typically ____ deficient |
|
Definition
|
|
Term
| _____ is needed to combat oxidative damage created during exercise |
|
Definition
|
|
Term
| HOw much fluid should you have before an activity |
|
Definition
|
|
Term
| before your activity how much water should you have |
|
Definition
|
|
Term
| During your activity how much water should you have |
|
Definition
| every 15 minutes you should have 1/2 to 1 cup |
|
|
Term
| What is better water or sports drink? |
|
Definition
| Cool water cools faster, sports drink is good for high endurance activities |
|
|
Term
|
Definition
| when there is not enough sodium in the body, and you drink to much water. This fails to replenish electrolytes, |
|
|
