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HNES Exam 2
Wellness Exam 2
| Question | Answer |
|---|---|
| Name the different nutritional guidelines. | Estimated Average Requirement, Recommended Dietary Allowance, Adequate Intake, & Tolerable Upper Intake Level |
| Estimated Average Requirement (EAR) | Amount of nutrients needed by half of the people in any one age group; deciphers population'd diet. |
| Recommended Dietary Allowance (RDA) | Average daily amount of a single nutrient that one needs to protect against nutritional deficiency (determined by EAR). |
| Adequate Intake (AI) | Not enough information to seat an RDA. |
| Tolerable Upper Intake Level (UL) | Highest level of a nutrient one can consume without risk of toxicity. |
| Energy Density | The amount of energy in a food per unit of weight. |
| Nutrient Density | The amount of nutrients per total calories in food. |
| Discretionary Calories | Calories left over after you have met your nutrient goal by eating nutrient dense foods from all food groups. |
| What are the six essential nutrients? | Proteins, Carbohydrates, Fats, Water, Vitamins, & Minerals |
| Which nutrients are Macronutrients? | Proteins, Carbohydrates, Fats, & Water. |
| Which nutrients are Micronutrients? | Vitamins & Water |
| What is the main function of Protein? | Structural components: skin, muscles, organs, and glands. |
| What is the main function of Carbohydrates? | #1 source of neurologic energy. Fuels high-intensity activities. |
| What is the main function of Fats? | Principle form of stored energy. Insulates the body, supports and cushions organs, absorb fat-soluble vitamins, add flavor and texture to foods. |
| What is the main function of Water? | Digest, absorb, transport nutrients. Regulate body temperature. Carries waste products out of the body. |
| What is the main function of Vitamins? | Catalyst for releasing energy. Aid in chemical reactions. Help maintain immune, nervous, and skeletal systems. |
| What is the main function of Minerals? | Build strong bones and teeth. Assist in carrying out metabolic processes. Maintain proper functioning of most body systems. |
| Which of the essential nutrients supply energy? How much do each supply? | Carbohydrates & Protein. 4 calories/gram; fat = 9 calories/gram |
| Name the two different types of fats. | Saturated & Unsaturated. |
| Give an example of a saturated fat. | Trans-fats: partially vs. fully. |
| Give an example of unsaturated fats. | Monosaturated (good fats) & Polyunsaturated (Omega 3 & 6). |
| RDA for fiber for men. | 38 grams/day. |
| RDA for fiber for women. | 25 grams/day. |
| Insoluble fiber: | Feeling of fullness; natural laxative. |
| Soluble fiber: | Lowers blood cholesterol; maintains blood glucose levels. |
| Complete Proteins: | Meat sources. |
| Incomplete Proteins: | Plant sources. |
| Basal Metabolic Rate (BMR) | Number of calories needed at rest. |
| Portion Size: | Amount of food eaten at one time. |
| Serving Size: | Amount of food listed on the Nutrition Facts. |
| What should you look for on a nutrition label? | Serving Size, Calories from Fat, Nutrients, Daily Value Percentage, & The Daily Value. |
| What are some of the consumer concerns? | Food Allergies/Intolerance's, High-Sodium/Fast Food, Energy Drinks/Food, Consumption of Sugar. |
| How does the book define Organic? | Plant foods that are grown without synthetic pesticides or fertilizers, and animal foods that come from animals raised on organic feed without antibiotics or growth hormones. |
| Physical Activity: | Any movement of the body. |
| Exercise: | Structured, planned. |
| Physical Fitness: | Set of attributes - related to health, performance and/or other activities. |
| What are the Physical Activity Guidelines for children? | 60+ minutes/day of moderate-vigorous. 3+ days of vigorous. 3+ days of bone/muscle strengthening. |
| What are the Physical Activity Guidelines for adults? | 150 minutes/week moderate-vigorous; or 75 minutes/week vigorous (at least 10 minute episodes). 300 minutes/week moderate-vigorous; or 150 minutes/week vigorous. Muscle strengthening 2+ days/week. Flexibility training 2-3 day/week. |
| Baseline: | Activities of daily life; light intensity. |
| Skill-Related: | Components/attributes influence performance level - less related to health. |
| Health Enhancing: | Direct effect on health status, disease risk, and day-to-day functioning. |
| Aspects of health-enhancing activities: | Cardiorespiratory endurance, Muscle strength, Muscle endurance, Flexibility,Body Composition. |
| Cardiorespiratory Endurance: | Circulatory + respiratory systems = sustained physical activity. Prolonged, large-muscle, dynamic exercise. |
| Muscle Strength: | Ability of muscle(s) to generate force. |
| Muscle Endurance: | Sustain effort via continuous/repeated exertion (Yoga) |
| Flexibility: | Ability to joint to move through its range of motion (ROM). |
| Body Composition: | Non-performance metric. Fat mass vs. fat-free mass. |
| Describe the Principles of Training | Progressive Overload, Interval Training, Circuit Training, Cross Training, Recovery, Specificity, Individuality, Reversibility. |
| FITT: | Frequency, Intensity, Time, Type. |
| Body Weight: | Mass of an organism's body. |
| Body Composition: | Body's relative amounts of fat mass and fat-free mass. |
| 3 factors related to a healthy body weight. | Acceptable BMI. Fat distribution not a risk for illness. Absence of medical conditions suggesting need for weight loss/gain. |
| Factors that affect body composition: | Genetics, Gender, Age, Metabolism, Fat Cells. |
| Set Point Theory: | Brain regulates body weight around a genetically predetermined level or "set point" |
| BMI classifications: | Waist Circumference & Waist-to-hip ratios. |
| How much essential fat do men need? | 3-5% of total body weight. |
| How much essential fat do women need? | 8-12% of total body weight. |
| Subcutaneous Fat: | Adipose tissue. |
| Visceral Fat: | Intra-abdominal fat. |
| Apple-shaped fat distribution | Fat stored in the abdominal region (generally males). |
| Pear-shaped fat distribution | Fat stored in the hip, thighs, buttocks (generally females). |
| Body Fat Percentage Criterion for Men: | 12-20%; 21-25%; >25% |
| Body Fat Percentage Criterion for Women: | 20-30%; 31-33%; >33% |
| Body Image: | Mental representation that a person has of his or her own body, including perceptions, attitudes, thoughts, and emotions. |
| Calorie Restriction: | A reduction in calorie intake below daily needs. |
| Muscle Dysmorphia: | A person perceives his/her body to be underdeveloped despite their highly developed muscles. |
| Body Dysmorphic Disorder: | Preoccupation with imagined/exaggerated defect in appearance. |
| Disordered Eating: | Abnormal eating patterns (e.g., vomiting, use of laxatives, extreme dieting) that may not it the rigid diagnostic rules for anorexia or bulimia but affect quality of life. |
| Eating Disorder: | Conditions characterized by severely disturbed eating behaviors and distorted body image; jeopardizes physical and psychological health. |
| Different types of eating disorders: | Anorexia, Bulimia, Binge-Eating Disorder. |
| Anorexia: | Fear of gaining weight, disturbance/denial, amenorrhea. |
| Bulimia: | Binging/purging 2x a week for 3 months; vomiting, laxatives, excessive exercise, etc. |
| Binge-Eating Disorder: | Binging without purging, 2x a week for 6 months |
| Female athlete triad: | Disordered eating, amenorrhea, and osteoporosis. |
Created by:
klein-andrew
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