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pet 3097 - 2
health and wellness exam 2
| Question | Answer |
|---|---|
| Flexibility | The ability of a joint to move through its full range of motion |
| Cartilage | A type of stiff but flexible tissue found in areas of the body, including joints, the ears and nose, and parts of the rib cage; not as hard as bone but stiffer than muscle |
| Joint capsule | A sac or envelope enclosing a synovial joint, with an inner synovial layer and an outer fibrous layer |
| Synovial fluid | Fluid found in the cavity of a synovial joint; secreted by the synovial membrane, the inner layer of the joint capsule |
| Ligament | Fibrous tissue that connects bone to bone |
| Connective tissue | A type of fibrous tissue that is found in many body organs and systems, often providing support and structure; depending on its precise make-up, it may be soft and flexible, or hard and rigid. Cartilage and bone are examples |
| Collagen | Key protein found in bone, cartilage, ligaments, tendons, skin, and connective tissue |
| Osteoarthritis | Inflammation of the joint usually involving damage to the cartilage-covered surfaces in the joint |
| Hypermobility | Excessive range of motion in a joint, making it less stable and more susceptible to injury |
| Static stretching | A stretching technique that involves a slow, steady stretch with a hold at the end of the range of motion |
| Active stretching | A technique in which the force for the stretch comes from a contraction of the muscles opposite those being stretched |
| Passive stretching | A technique in which the force for a stretch comes from an object, partner, or other body part |
| Ballistic stretching | A stretching technique that involves quick jerky or bouncing movements to move joints to the ends of their range of motion; force for the stretch is provided by momentum |
| Dynamic stretching | A stretching technique that involves controlled movement through the active range of motion of a joint |
| Proprioceptive neuromuscular facilitation (PNF) | A group of stretching techniques that involve a combination of stretching and muscle contraction; the most commonly used techniques use a combination of passive stretching and isometric contraction |
| Vertebra | One of the ring-like bones that make up the spine; provides structural support, helps protect the spinal cord, and aids in movement |
| Intervertebral disk | Fibrous, gel-filled disk found between vertebrae that acts as a shock absorber and allows the spine to move |
| Body mechanics | Application of basic mechanical principles to the human body |
| Posture | Position of body parts in relation to each other |
| Body composition | Relative proportions of muscle, fat, bone, and other vital tissues; often expressed in terms of fat and fat-free body mass |
| Percent body fat | The proportion (percentage) of total body weight that is fat |
| Essential fat | Fat necessary for normal body functioning; found in nerves, cell membranes, bone marrow, the central nervous system, and other organs |
| Storage fat | Fat stored under the skin and surrounding internal organs; provides insulation, protects organs, serves as an energy store, and releases hormones and other chemical messengers |
| Visceral fat | Storage fat found around and between organs in the abdomen |
| Subcutaneous fat | Storage fat found just under the skin |
| Metabolism | All the processes required to maintain body functioning |
| Resting metabolic rate | The energy required to maintain essential body processes at rest |
| Overweight | Body weight above the recommended range suggested for good health |
| Obesity | A serious degree of overweight characterized by an excessive amount of body fat |
| Female Athlete Triad | A condition in active females that develops in a situation of low energy availability from excess exercise and/or insufficient energy intake; characterized by amenorrhea and loss of bone density |
| Body image | An individual’s subjective mental representation of his or her body, including thoughts, attitudes, emotions, and perceptions |
| Body dysmorphic disorder (BDD) | A psychological disorder characterized by extreme preoccupation with an imagined defect in appearance |
| Muscle dysmorphia | A form of BDD more common in males, characterized by preoccupation with perceived lack of muscularity |
| Body mass index (BMI) | An indirect measure of body fatness calculated by dividing body weight (in kilograms) by the square of height (in meters); for non-athletic populations, BMI correlates closely with more precise measures of body composition |
| Nutrient | Compound found in food that is required for growth and survival of an organism; must be obtained from food because the body cannot manufacture it at all or in sufficient quantities |
| Macronutrients | Nutrients that must be consumed in fairly large amounts and that provide calories |
| Micronutrients | Nutrients needed in small or trace amounts; vitamins and minerals are typically categorized as micronutrients |
| Calorie | A measure of the energy in food; what is termed “calorie” in general usage and on food labels is technically a kilocalorie, which is the amount of energy required to raise the temperature of 1 kg of water by 1ºC |
| Dietary Reference Intakes (DRIs) | A set of standards that includes recommended intakes of all essential nutrients, recommendations for balancing intake of macronutrients, and upper safe limits for selected nutrients |
| Energy density | The amount of energy (calories) in a food per unit of weight |
| Nutrient density | The amount of nutrients in a food per energy (calories) provided; a food high in nutrient density provides a substantial amount of vitamins, minerals, and other nutrients, and relatively few calories |
| Carbohydrates | A category of essential nutrient that includes sugars, starches, and dietary fiber |
| Glucose | A form of simple carbohydrate circulating in the blood; also called “blood sugar”; used by the body for energy production; derived from food sources |
| Glycogen | A form of stored glucose; primarily found in skeletal muscle and the liver |
| Simple carbohydrates | Carbohydrates containing one or two units of sugar per molecule; occur naturally in fruits, milk, and other foods; also commonly added to processed foods |
| Added sugars | Simple carbohydrates added during processing and preparation of foods |
| Complex carbohydrates | Carbohydrates containing chains of many sugar units; starches and dietary fiber |
| Legumes | Cooked seeds of dried beans and peas; examples include white, black, and pinto beans, lentils, and chickpeas; dried forms are also called “pulses" |
| Whole grain | The entire edible portion of a grain kernel, including the bran, germ, and endosperm |
| Glycemic index (GI) | A scale that quantifies the effect of consumption of a carbohydrate-containing food on the level of glucose in the blood |
| Acceptable Macronutrient Distribution Ranges (AMDRs) | One of the standards that make up the Dietary Reference Intakes; a set of recommended intake ranges for protein, fat, and carbohydrate as percentages of total daily calories |
| Dietary fiber | Complex carbohydrates that cannot be broken down by the digestive system |
| Soluble (viscous) fiber | Form of dietary fiber that soaks up water and turns into a gel during digestion; it may improve the body’s insulin sensitivity and cholesterol levels |
| Insoluble fiber | Form of dietary fiber that binds water but does not dissolve; it adds bulk to the diet and improves elimination |
| Protein | A category of essential nutrient; a compound made of amino acids |
| Amino acids | Molecules that are the building blocks of proteins; essential amino acids are those that cannot be made by the body and must be obtained from food; nonessential amino acids can be made by the body |
| Complete proteins | Dietary sources of protein that provide all the essential amino acids; found in animal foods and soy |
| Incomplete proteins | Dietary sources of protein that are missing one or more essential amino acids; found in plant sources of protein |
| Fat (dietary) | A category of essential nutrient; an organic compound made up of fatty acids; lipid |
| Triglyceride | Major form of fat found in foods and stored in the body, consisting of three fatty acid molecules and a glycerol molecule |
| Saturated fatty acid | A fatty acid with a carbon chain full of hydrogen atoms, meaning no carbon-carbon double bonds; usually from animal sources and solid at room temperature |
| Unsaturated fatty acid | A fatty acid with a carbon chain that includes one (mono) or more (poly) carbon-carbon double bonds; usually from plant sources and liquid at room temperature. |
| Hydrogenation | A process that adds hydrogen atoms to polyunsaturated fats to produce a more solid and stable fat; hydrogenated fats include a mixture of saturated fatty acids and standard and trans forms of unsaturated fatty acids |
| Trans fatty acids | A type of unsaturated fatty acid with an atypical chemical shape that affects its functioning in the body; found naturally in small amounts in certain foods and produced during the process of hydrogenation |
| Dietary cholesterol | A waxy substance found in the cell walls of animal tissues; in humans, produced by the liver and consumed in animal products |
| Phytosterol | A plant-based compound that competes with dietary cholesterol for absorption by the body, resulting in lower blood cholesterol levels |
| Vitamins | Organic (carbon-containing) compounds needed in small quantities by the body for normal functioning |
| Minerals | Inorganic compounds essential for normal metabolism, growth and development, and regulation of cell activity |
| Recommended Dietary Allowance (RDA) | A standard for dietary intake of a nutrient set at a level to meet the needs of almost all (97-98 percent) individuals in a group in order to maintain good health |
| Tolerable Upper Intake Level (UL) | One of the standards that make up the Dietary Reference Intakes; the highest level of daily intake of a nutrient that poses no risk of adverse effects in healthy people |
| Antioxidant | A compound that protects cells from damage by free radicals by reacting with them or counteracting their effects |
| Free radicals | Unstable, highly-reactive molecules created during normal metabolism and in response to environmental factors; may play a role in the development of cancer, CVD, and other diseases of aging by reacting with and damaging DNA and other parts of cells |
| Phytochemical | A naturally occurring chemical found in found in plant foods that may help prevent or treat chronic disease |
| Osteoporosis | Loss of bone mass and density, causing bones to become fragile |
| Anemia | Below normal number of red blood cells or lack of sufficient hemoglobin, resulting in reduced oxygen carrying capacity of the blood; most often caused by insufficient iron, which is needed to produce hemoglobin |
| Daily Values (DVs) | Nutrient intake standards used on food labels that place the food in the context of a 2,000-calorie-per-day diet |
| MyPyramid | The USDA-recommended eating plan based on five food groups plus oils; designed to ensure a balanced intake of essential nutrients within energy intake limits |
| Vegan | A dietary pattern composed exclusively of plant foods, with no animal products |
| Lcto-vegetarian | A dietary pattern composed of plant foods and dairy products |
| Lacto-ovo-vegetarian | A dietary pattern composed of plant foods, eggs, and dairy products |
| DASH diet | Dietary Approaches to Stop Hypertension, designed to reduce blood pressure. Emphasizes potassium-rich fruits and vegetables and low-fat dairy products and includes whole grains, poultry, fish and nuts; limits sodium, red meat, and added sugars |
| Mediterranean diet | A dietary pattern associated with cultures bordering the Mediterranean Sea; the pattern emphasizes whole grains, fruits, vegetables, legumes, nuts, seeds, fish, and olive oil and limits meat, saturated fat, and full-fat dairy products |
| Foodborne illness | An illness caused by consuming foods or beverages contaminated with disease-causing organisms |
| Pathogen | A microorganism that causes disease, such as a virus or bacterium |
| Allergen | A substance that is capable of producing an allergic reaction in the body’s immune system; most food allergens are proteins |
| Eating disorder | A severe disturbance in eating patterns and behavior involving insufficient or excessive food intake |
| Anorexia nervosa | An eating disorder characterized by extreme thinness, intense fear of gaining weight, distorted body image, and disturbed eating behaviors |
| Bulimia nervosa | An eating disorder characterized by frequent binge-purge cycles, or rapid consumption of an unusually large amount of food followed by compensatory purging through vomiting, fasting, excessive exercise, or use of laxatives or diuretics |
| Binge-eating disorder | An eating disorder characterized by binge eating, in which an individual rapidly consumes an unusually large amount of food; binges are not followed by purges, and most people with the disorder are overweight |
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