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Exam 2 Health
Health exam 2
| Question | Answer |
|---|---|
| USDA revises every how many years? | 5 years |
| Portion size has ____________ over the years | increased |
| Fruit portions | 2 cups per day (avoid fruit juice) |
| Vegetable portions | 2 1/2 cups per day |
| Bread portions | 6 servings |
| USDA revises every how many years? | 5 years |
| Portion size has ____________ over the years | increased |
| Fruit portions | 2 cups per day (avoid fruit juice) |
| Fruit portions | 2 cups per day (avoid fruit juice) |
| Vegetable portions | 2 1/2 cups per day |
| Pesco-vegetarian | eats fish |
| Bread portions | 6 servings |
| Vegan-vegetarian | nothing animal or produced from an animal |
| Wheat flour or whole wheat flour...which is better? | Whole wheat flour |
| Wheat flour or whole wheat flour...which is better? | Whole wheat flour |
| Guidelines | Average healthy adult, No chronic health conditions, no special dietary needs |
| Exercise | 5 days a week 60 minutes each time |
| Exercise | 5 days a week 60 minutes each time |
| Metabolism.... | read about that |
| Metabolism.... | read about that |
| Pesco-vegetarian | eats fish |
| Pesco-vegetarian | eats fish |
| Vegan-vegetarian | nothing animal or produced from an animal |
| Carbohydrates (CHO) | -Major energy source -45-65% of calories **4 calories per gram** |
| Vegan-vegetarian | nothing animal or produced from an animal |
| Guidelines | Average healthy adult, No chronic health conditions, no special dietary needs |
| Guidelines | Average healthy adult, No chronic health conditions, no special dietary needs |
| Nutrients | -elements in food -required for energy, growth, repair, and regulation of body process |
| Nutrients | -elements in food -required for energy, growth, repair, and regulation of body process |
| Macronutrients | -Provide calories: energy or stored as fatty tissue -carbohydrates, fats, proteins |
| Macronutrients | -Provide calories: energy or stored as fatty tissue -carbohydrates, fats, proteins |
| Carbohydrates (CHO) | -Major energy source -45-65% of calories **4 calories per gram** |
| Categories of CHO | -Simple CHO= digested more quickly -Complex CHO=more fiber, vitamins, minerals |
| Fats | -9 calories/gram -concentrated form of energy -satiety= cause a feeling o fullness -palatability= pleasing taste -20-35% OF calories |
| Saturated Fats (carefully limit) | -usually solid at room temperature -Animal sources -Tropical oils (palm, palm kernel, coconut |
| Fats | -9 calories/gram -concentrated form of energy -satiety= cause a feeling o fullness -palatability= pleasing taste -20-35% OF calories |
| Trans-Fatty Acids (avoid) | -Hydrogenated oil -Increase risk of CHD |
| Unsaturated Fats | -Usually liquid at room temperature -Monounsaturated Fats -olive, peanut -Polyunsaturated Fats -safflower, soybean, corn |
| Proteins | -Usually liquid |
| Micronutrients | -No Calories -Vitamins, minerals, water |
| Vitamins | -organic compounds required in small amounts -Energy production, use of minerals, growth of healthy tissue -Fat soluble= A,D,E,K -Water Soluble= B-complex, C |
| Minerals | -5% of body composition -21 minerals recognized for good health -Muscle and heart function, blod clotting, protein synthesis, red blood cell information -Iron and Calcium |
| Water | -most essential nutrient -Half of our body weight -Medium for nutrient and waste transport, controls body temperature, most biochemical reactions -6-10 glassed a day |
| Fiber | -Not a nutrient, but important component of sound nutrition -Plant material, not digested -Grains, fruit, vegetables -Adults= 25-38 grams/day (most 11 grams/day) |
| Recommended Diet | -55-60%= carbohydrates (most complex) -30% or less= Fat -15-20%= Protein |
| 2010 Dietary Guidelines Balancing Calories | -Enjoy your food, but eat less -Avoid oversized portions |
| 2010 Dietary Guidelines Foods to Increase | -Half of your plate = fruits and vegetables -Half your grains = whole grains -Drink fat-free or low-fat (1%) milk |
| 2010 Dietary Guidelines Foods to Reduce | -Reduce salt intake -Drink water, not sugary drinks |
| Meaning and use of food Physiological | -energy, hungry -need nutrients -respond to hunger |
| Meaning and use of food Social | -Gifts -Expression of hospitality -Family gatherings, holidays, festival occasions |
| Meaning and use of food Emotional | -express love, affection, caring, punishment/reward, comfort or soothe, "Food is my best friend" Deal with feelings - starve, stuff, swallow |
| Meaning and use of food Religious | Dietary restrictions (consistent or during certain times), Part of a ceremony |
| Meaning and use of food Cultural | Types of food/eating patters vary globally/regionally "Family Recipes" |
| Meaning and use of food Political | state dinners, fund raisers, hunger strike, food rations, food embargo, vegetarian diets |
| Body Image | -Subjective perception of how our body appears - to self and others -Striving to reach "ideal" = disordered eating, bigorexia -May inflience dietary patterns, activity level |
| Overweight and obesity | -1-19% above healthy weight = overweight -obesity = 20% or more above normal weight -Morbid obesity = 50-100% above our normal weight, more than 100 pounds overweight, weight interferes w/normal functioning |
| by the #'s | -66% of adults are overweight or obese -34.3% of adults are obese -# of overweight children and adolescents has tripled in past 20 years |
| Body Fat % | -Normal Range: Males = 10-15%....Females = 20-25% -Obese = Males: 20%....Females: 30% |
| Healthy Weight Gain | -Underweight+ BMI<18.5 or 10-20% below normal weight -Undernourished= 20% or more below normal weight -Screen = Medical conditions, poverty, eating disorder -Increase intake of calorie-dense foods and strength training |
| Weight Management Issues | -Physiological and Psychological needs -Personal preferences -Activity level -Body Chemistry -Age -Health status -Present weight |
| What should you weigh? | Height/Weight tables-scales BMI Desirable weight= consider gender, age, and frame size Healthy Body weight = within a weight range (waste to hip ratio) |
| Body Fat Measurement | BOD POD Skin fold measurement Hydrostatic weighing Appearance |
| Energy Needs of the Body | Activity requirements (20-40%) Basal metabolism (50-70%) Thermic effect of food (10%) |
| Causes of Obesity | Calorie imbalance Genetic factors Physiological and Hormonal factors Metabolic factors Family, social, and cultural factors Environmental factors Psychological factors |
| Lifetime Healthy Weight Management | -Balanced Diet -Moderately Intense Physical Activity - 150 minutes a week= weight maintances and 300 minutes weekly = weight loss -Adequate sleep -Lifestyle support and problem solving |
| Dietary Approaches | Temporary caloric restriction Controlled fasting Formal/commercial weight reduction programs |
| Physical | Weight loss drugs Surgery |
| "Dieting" | Societal influences Dieting causes overcasting = starve/binge cycle Homeostasis Results -go off diet, gain weight right back |
| Anorexia-Diagnostic Criteia | |
| Weight Management Issues | -Physiological and Psychological needs -Personal preferences -Activity level -Body Chemistry -Age -Health status -Present weight |
| What should you weigh? | Height/Weight tables-scales BMI Desirable weight= consider gender, age, and frame size Healthy Body weight = within a weight range (waste to hip ratio) |
| Body Fat Measurement | BOD POD Skin fold measurement Hydrostatic weighing Appearance |
| Energy Needs of the Body | Activity requirements (20-40%) Basal metabolism (50-70%) Thermic effect of food (10%) |
| Causes of Obesity | Calorie imbalance Genetic factors Physiological and Hormonal factors Metabolic factors Family, social, and cultural factors Environmental factors Psychological factors |
| Lifetime Healthy Weight Management | -Balanced Diet -Moderately Intense Physical Activity - 150 minutes a week= weight maintances and 300 minutes weekly = weight loss -Adequate sleep -Lifestyle support and problem solving |
| Dietary Approaches | Temporary caloric restriction Controlled fasting Formal/commercial weight reduction programs |
| Physical | Weight loss drugs Surgery |
| "Dieting" | Societal influences Dieting causes overcasting = starve/binge cycle Homeostasis Results -go off diet, gain weight right back |
| Anorexia-Diagnostic Criteia | 15% or more below healthy weight Fear of weight gain Altered body image 3 or more missed menstrual periods/no onset of menstruation |
| Bulimia-Diagnostic Criteria | Binge eating 2 or more times a week for 3 months Lack of control over binging Purging Concern about body image |
| Cultural Factors | Abundant foods Unrealistic standards Contradictory messages Thin = success |
| 2 reasonable goals | Accept and like our body Eat in a healthy manner |
| Impact of CVD-U.S. | Directly related to 33.6% of deaths Cause 1 in 3 deaths |
| Good News! | Between 1997 and 2007, death rates from CVD declined 27.8% Due to = change lifestyles, and medical advances in diagnosis and treatments |
| Cardiovascular | -Cardio= heart -Vascular= blood vessels |
| Arteries | Vessels that carry blood AWAY from the heart |
| Veins | Vessels that carry blood TOWARDS the heart |
| Capillaries | smallest extensions of the vascular system |
| The heart | 4-chambered pump Atria= upper chambers Ventricles=Lower chambers Septum=divides right and left side of heart |
| Septum | divides right and left side of heart |
| Ventricles | Lower chambers |
| Atria | Upper chambers |
| Heart Attack | AKA ***MYOCARDIAL INFARCTION*** deceased coronary arteries |
| Blood | Average adult= 5 quarts of blood donates only 1 pint |
| **Functions of Blood** | -Transportation -Regulation of water content -Maintain appropriate pH balance of body fluids -Regulation of body temperature -Prevention of blood loss -Protection against toxins and microorganisms |
| Cardiovascular Risk Factors | Increased likelihood Attributer a person has or will be exposed too |
| Risk factors you can not change | Could encourage you to make a serious commitment to the risk factors you can chance |
| Increasing Age | Heart disease develops gradually Rare in 20s and 30s 81% of heart attacks = age 65+ |
| Male Gender | Higher risk than females before 55 Hormone estrogen = protection After menopause = similar rates |
| Heredity | Genetic Predisposition As a group, African Americans are at increased risk for high blood pressure |
| Risk Factors You Can Change Cigarette Smoking and Second Smoke | Smokers = 2-4x risk of heart attack risk 2nd hand smoke = 30% risk of heart attack death Former smokers (Pack or less a day)= within 3 years, same years as a nonsmoker |
| Risk Factors You Can Change Physical Activity | Regular aerobic exercise = beneficial 30 minutes/day/5 days a week = decreased risk heart attack |
| Risk Factors You Can Change Blood Cholesterol | Total= desirable <200, borderline 200-239, high >240 LDL= Optimal <100 HDL= desirable>60 |
| Risk Factors You Can Change High Blood Pressure | AKA ****Hypertension and "Silent Killer"**** Normal= 120/80 Hypertension= 140/90 or higher Systolic= highest pressure Diastolic= lowest pressure |
| Risk Factors You Can Change Diabetes Mellitus | Increased risk of heard and blood vessel disease 65% of diabetes die of heart disease Abnormal cholesterol and blood fat |
| Risk Factors You Can Change Obesity and Overweight | Abnormal fat= strain of heart Influences bood pressure and blood cholesterol levels Obesity= trigger diabetes in predisposed people |
| Metabolic Syndrome | 3 or more.... -Abdominal obesity -Abdominal blood lipids -Elevate blood pressure -Elevated fasting glucose -2xs as likely to develop heart disease |
| Contributing Risk Factors | Individual response to stress Sex hormones Oral contraceptives Alcohol |
| Forms of Cardiovascular Disease Coronary Heart Disease | Damage to vessels that supply blood to the heart Atherosclerosis = Plaque buildup on inner walls of arteries Angiha pectoris= coronary arteries become.... |
| Forms of Cardiovascular Disease ***Hypertension*** | ***High Blood Pressure*** |
| Forms of Cardiovascular Disease Stroke | Cerebrovascular accidents - results from blood vessel damage to the brain |
| Forms of Cardiovascular Disease Congenital Heart Disease | Defect present at birth |
| Forms of Cardiovascular Disease Rheumatic Heart Disease | Final stage in a serious of complications started by strep throat |
| Forms of Cardiovascular Disease Congestive Heart Failure | Heart lacks strength to circulate blood normally throughout the body |
| Exercise: | -subcategory of physical activity -planned structured repetitive purposive -objective = improve or maintain physical fitness |
| exercise trends: | -weekends vs. weekdays -school year vs. out of school -activities you enjoy, do not enjoy, or want to try |
| results of physical fitness | -body systems function at optimal efficiency -energy to meet demands of life without fatigue -capacity to handle unforeseen emergencies |
| health-related physical fitness 4 components: | -cardiorespiratory endurance -muscular fitness (strength and endurance) -flexibility -body composition |
| surgeon general’s report (1996) | -30 minutes = moderate activity per day |
| dietary guidelines for Americans (2010) | -adults 18-64 -2 hours and 30 minutes, per week, moderate workout level -1 hour and 15 minutes, per week, vigorous workout level -5 or more hours, per week = best workout -spread out over three days -strengthening training = two days a week |
| ACSM: American College of Sport Medicine | ACSM: American College of Sport Medicine |
| Principles of Training: | -Overload: work harder than usual -Specify: targeted for improvement -Reversibility on Regression: “use it or lose it” |
| Cardiorespiratory Endurance: MOST IMPORTANT | -foundation for whole-body fitness -improvement of heart, lung, and blood vessel function -helps body work longer and at greater levels of intensity -*aerobic: with oxygen |
| Cardiorespiratory Endurance: MOST IMPORTANT Continued | -anaerobic: without oxygen -intensity = 64-91% of max heart rate (MHR) -Duration 20-90 minutes -mode = vigorous rhythmic and continuous |
| Maximum Heart Rate = 220 – your age | Maximum Heart Rate = 220 – your age |
| Perceived Exertion: an experienced ‘excersior’ can tell wen they’re in their target heart rate zone | Perceived Exertion: an experienced ‘excersior’ can tell wen they’re in their target heart rate zone |
| 3 parts to a workout | warm-up workout cool-down |
| Benefits of Cardiorespiratory Endurance | -reduction in resting heart rates -improved heart efficiency -increased rest for the hart between beats -increased oxygen-carrying capacity of the blood |
| Benefits of Cardiorespiratory Endurance Continued | -improved exercise performance on timed tests -improved blood lipid profile -improved body fat percentage -increased lean body mass -firmer muscles |
| Muscular Fitness | -muscular strength (overload principle) = more weight -muscular endurance = more reps -2-4 sets of 8-10 reps using major muscle groups (2-3 days per week) |
| Benefits of Strength Training | -weight control/weight gain/appearance -energy -athletic performance -injury prevention -bone strength -flexibility -psychological benefits |
| Benefits of Flexibility | -decrease risk of injury -counteracts age-related declines -decreases aces and pains -increases the ability to move freely |
| Guidelines for flexibility | -warm up before stretching -use stretching as a preparation for activity |
Created by:
ammunn
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