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K32 Exam 3
| Question | Answer |
|---|---|
| Nutrition (Def) | science that studies the relationship of foods to optimal health and performance |
| If proper nutrition is practiced the foods we eat will... | -supply all essential nutrients for tissue function, maintenance, growth and repair -provide enough macronutrients for energy necessary for work and physical activity |
| Diseases of dietary excess and imbalance are among leading causes of death in the US (T/F?) | True |
| What diseases are linked to bad diets and chronic diseases? | Coronary heart disease, high blood pressure, obesity, diabetes II, osteoporosis |
| High sodium contributes to... | increased blood pressure |
| Is one has low iron in blood, they will have | anemia |
| Fuel nutrients such as CHO, fats and proteins release their energy... | during their breakdown in the cells |
| Regulatory nutrients such as vitamins, minerals, water... | -DO NOT provide energy -act as regulators in all body processess such as: -digestion -muscle contraction, nerve conduction -wound healing -tissue growth |
| Caloric value of food (fuel nutrients) | fat- 9 proteins- 4 carbs- 4 aclohol- 7 |
| Simple carbohydrates are... | -often denoted as sugars with little nutritional value -in soda, candy, cakes -2 categories (mono, di_ |
| Monosaccharides (Glucose) | -natural sugar in foods -energy source; stored as glycogen (in muscles and liver -excess stored as fat (in adipose tissue) |
| Monosaccharides (fructose (fruit sugar)) | -occurs naturally in fruits, honey - converted to glucose in the body |
| Monosaccharides (galactose (milk sugar)) | -produced in the mammary glands of lactating animals -converted to glucose in the body |
| disaccharides... | -broken down in the body to monosaccharides -3 majors --sucrose --lactose --maltose |
| complex carbohydrates... | -10 or more linked monosaccharide molecules examples include glycogen, starches. |
| Starches... | -Are converted to glucose for energy use -found naturally in grains, seeds, corn, nuts, roots, potatoes, legumes |
| Dietary fiber... | -are plant polysaccharides -can't be digested (no energy) |
| Sources of d. fib. include... | -leaves -skins -roots -seeds -whole grain cereals and breads -fruit -vegetables -legumes |
| Lack of fiber has been linked to... | -cardiovascular disease -cancer -constipation -diverticulus -hemorrhiods -gallbladder disease -obesity |
| Increasing fiber to 30/g day significantly reduces risk for... | heart attacks, colon cancer, breat cancer, diabetes |
| Fats are the most concentrated source of energy. (T/F?) | True (9 calories per gram) |
| What are the functions of fat? | -shock absorbtion -insulation -energy storage -store fat-soluble vitamins (A,D,E,K) -cell membrane integrity |
| Trans fatty acids are... | -solidified fat formed by adding hydrogen to mono and polyunsaturated fats to increase shelf life -in margarine,spreads,shortening,nut butters, crackers, cookies, dairy products, meats, processed foods, fast foods -carry a greater health risk than sat f |
| Omega-3 Fatty acids are.. | -polyunsaturated (fish,flaxseed,vegs) -reduces the risk for blood clots, abnormal heart rhythms, hypertension, heart attack, stroke, inflammation -reduce chol -reduce risk for Alzheimers, joint degeneration |
| The basic structural material of the body | Protein |
| What are the functions of proteins | -build and repair tissues -help maintain body fluid balance -serve as a source of energy of carb. supply is insufficient |
| There are 20 different amino acids, 8-9 of which are essential these must be... | consumed in foods |
| There are 20 different amino acids, 11-12 of which are non-essential these can be... | synthesized if food proteins in diet provide enough nitrogen |
| Complete proteins... | ...contain all essential a.a.'s |
| Incomplete proteins... | are missing 1 or more essential a.a.'s |
| Too much protein in the diet is linked to... | heart disease and cancer |
| The only vitamins that CAN be synthesized are... | (A,D and K) |
| Water soluble vitamins are... | (B complex, C) |
| Minerals are found... | In all cells, especially in hard tissues such as bones nails and teeth) |
| The 4 most commonly mentioned minerals are... | -Ca (osteoporosis) -Fe (Anemia) -Na (hypertention) |
| Water is by far the most important nutrient, what are the roles of water in the body? | -Solvent for chem. rXns -maintenance of blood consumption -temperature regulation -digestion/absorption of nutrients -transport of nutrients/hormones -removal of waste products |
| Daily in take of water should be... | ... 35/ml/kg a day |
| Men have a greater % of total body weight in water due to... | a higher amount of muscle mass |
| Health Consequences of obesity | -20% annual mortality rate -2nd leading cause of preventable death -epidemic -critical public health prob. of 21st century |
| Average weight of American adults between ages 20 and 74 has increased by ____ LBS since 1965 | 25 LBS |
| People 30 or more pounds overweight during age 30-49... | lose about 7 years of life |
| people 10-30 LBS overweight... | lose about 3 years of life |
| Severe obesity (BMI > 45) at a young age may cit lifespan by... | 20 years |
| A weight reduction of 5 to 10 percent... | can reduce the risk of heart disease, hypertension, high cholesterol and diabetes. |
| People who have a few extra LBS of weight but who are otherwise healthy and physically active, exercise regularly, and have good diet... | may not be at a greater risk for premature mortality. |
| Extreme leaness has been linked to... | -heart damage -gastrointestinal problems -shrinkage of internal organs -muscle wasting -fatigue -damage to nervous system |
| What % of the US pop. is underweight? | 14 |
| What are the components of total daily energy expenditure? | RMR- 60-70 % TEF- 5-10 % PA- 15-30 % |
| What are the effects of aerobic exercise on energy balance? | -increased energy expenditure -decreased fat mass -increased lean body mass -increased RMR -decreased %fat |
| With aerobic exercise, weight loss becomes apparent after... | the lean component stabilizes |
| Within in the hypothalamus, there seems to be an WRM (weight-regulating mechanism) that has a setpoint for regulating... | -appetite -fat stored -body weight |
| If body wt. decreases... | setpoint senses chage and then triggers weight regulating mechanisms to increase appetite. |
| The brain will not be satisfied until the set number of calories and nutrients... | have been registered. |
| Resistive exercise will... | offset the typical adult weight gain of 1-2 LBS a year. |
| Resistive exercise will increase... | energy expenditure |
| When one experiences caloric restriction without any form of exercise... | they will be fatter at the same body weight as an end result. |
| When one experiences caloric restriction with weight exercise... | They will be leaner at the same body weight |
| Resistive exercise by itself in __________ in decreasing weight | ineffective |
| The most effective way of decreasing fat % is by... | -Aerobic and resistive exercise in collaboration with moderate caloric restriction |
| Summary of exercise benefits |
Created by:
mgarvin9
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