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KIN 100 Exam 2
KIN 100 Exam 2 Study Guide Flash Cards
| What are the 3 importance's of dieting | - protection from disease - nutrients to function - maintaining proper body weight |
| The 6 major nutrients | - carbs - proteins - fats - vitamins - minerals - water |
| How much of your diet should be carbs? | 55% - which is broken down by the body and used as glucose |
| What are complex carbs? | starches and fiber (40-45% of diet) |
| How much of your diet should be simple sugars? | 10-15% |
| How many grams of fiber should be eaten each day for males/females? | 38 g - male 25 g - female |
| What is the role of protein? | Growth, maintenance and repair (but is last and least efficient source of energy) |
| Protein is broken down and used by the body as? | Amino Acids |
| 1 kg = ? lbs | 2.2 lbs |
| Fat should make up ___% of your diet | 30% |
| Functions of lipids | - energy source - transport fat soluble vitamins - cell function |
| Lipids are ingested as ______ and broken down and used by the body as ____. | - triglycerides - fatty acids |
| Name some essential fats and what they do. | - Omega 3 & 6 - Fatty acids - Help lower blood cholesterol level |
| Hydrogenation | - liquid oils are converted into solid fats |
| What is the problem with trans fats? | - increase LDL and decrease HDL |
| Cholesterol How much is normal? too much? | 100-190 mg/dl - normal LDL < 100 mg/dl - normal 200-239 mg/dl - moderate risk > 240 mg/dl - high risk |
| Total cholesterol formula | HDL + LDL + 1/5 |
| Triglycerides | - type of fat found in your blood - released between meals when you need energy |
| Role of vitamins | - regulate metabolism - convert fat and carbs to energy - help form bone and muscle |
| The 4 fat soluble vitamins | A D E K |
| Water soluble vitamins | B complex & C |
| How much of the body is water? | 50-60% |
| Suggested daily dietary fiber for men and women | Under 50 = 38 g - Male 25 g - Female Over 50= 30 g - Male 21 g - Female |
| 3 diseases related to nutritional deficiency | - Osteoporosis - Anemia - Hypertension |
| Atherosclerosis | Hardening of the arteries |
| Anemia | Blood does not carry enough oxygen to the rest of our body, not having enough iron |
| Hemochromatosis | Inherited disease in which too much iron builds up in the body |
| 1 gram of carbs = ? calories | 4 calories |
| 1 gram of protein = ? calories | 4 calories |
| 1 gram of fat = ? calories | 9 calories |
| 1 gram of alcohol = ? calories | 7 calories |
| What ___% of adults are overweight or obese? | 65% |
| What ___% of children are overweight? | 17.6% |
| Body composition | ratio (percent) of fat vs. lean body mass |
| Over-fat | more body fat than one should maintain for good health |
| Obesity | fat in excess of desirable norms for a group or gender |
| Endomorph | tendency of having an overweight body type |
| Mesomorph | tendency of having a muscular body type |
| Ectomorph | tendency of having a slimmer body type |
| Hypothalamus | place in the brain where the body turns off when you have become full |
| Android type | apple shape - ab region |
| Gynoid type | pear shape - hip region (less health risk) |
| Informal estimates of body weight and fat: | - mirror & pinch test - ruler & belt line test |
| Body Mass Index | body weight in kg (kilograms) divided by the square of your height in meters |
| BMI greater 25 | Overweight |
| BMI greater than 30 | Obese |
| Excess protein or carb intake will/will not convert to fat? | Will not |
| Fat Cell Theory | - Hyperplasia - Hypertrophic |
| Hyperplasia | Excess number of fat cells early in life |
| Low iron signs | - weakness - paleness - constipation - anemia |
| Low potassium signs | - poor reflexes - nervous disorders - muscle damage |
| Low calcium signs | - muscle spasms - back and leg cramps - brittle bones |
| How much sodium should a person consume in a day? | 2.4 grams or less |
| Iron requirement for women between ages 19-50? | 18 mg per day |
| During pregnancy how much iron does a woman need? | 27 mg per day |
| Recommended daily iron for men over 19? | 8 mg per day |
| They hypothalamus stimulates ________ nervous system | Autonomic |
| Pituary gland | stimulates the adrenal gland |
| Alarm stage in General Adaptation Syndrome (GAS) | - stressor is preceived - body shows generalized arousal |
| Resistance stage of General Adaptation Syndrome (GAS) | - stressors detected - body attempts to adapt and combat the stressors |
| Exhaustion stage of General Adaptation Syndrome (GAS) | - resistance to stressor is inadequate - stress related illness occurs |
| Characteristics of the Alarm phase: | Increased mental alertness & energy consumption, mobilization of energy reserves, circulation changes, drastic reduction in digestive processes and urine, increased sweat & blood pressure & heart rate |
| When does the body enter resistance stage? | If stress lasts longer than a few hours |
| Dominate hormone in resistance stage? | Glucocorticoids |
| Effects of resistance stage | Mobilize remaining fat and protein reserves, conserve glucose for neural tissues, elevate and stabilize blood glucose concentrations, conserve salts and water |
| Coping in resistance stage | - coping skills reduce or eliminate stress and homeostasis is restored - coping skills prove inadequate (exhaustion phase) |
| Exhaustion phase beings when: | - homeostatic regulation breaks down - there is a mineral imbalance |
| Cattell's research found what? | High correlation between poor physical condition and high anxiety |
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