health and wellness exam 2
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| Flexibility | The ability of a joint to move through its full range of motion
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| 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
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| Joint capsule | A sac or envelope enclosing a synovial joint, with an inner synovial layer and an outer fibrous layer
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| Synovial fluid | Fluid found in the cavity of a synovial joint; secreted by the synovial membrane, the inner layer of the joint capsule
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| Ligament | Fibrous tissue that connects bone to bone
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| 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
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| Collagen | Key protein found in bone, cartilage, ligaments, tendons, skin, and connective tissue
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| Osteoarthritis | Inflammation of the joint usually involving damage to the cartilage-covered surfaces in the joint
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| Hypermobility | Excessive range of motion in a joint, making it less stable and more susceptible to injury
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| Static stretching | A stretching technique that involves a slow, steady stretch with a hold at the end of the range of motion
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| Active stretching | A technique in which the force for the stretch comes from a contraction of the muscles opposite those being stretched
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| Passive stretching | A technique in which the force for a stretch comes from an object, partner, or other body part
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| 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
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| Dynamic stretching | A stretching technique that involves controlled movement through the active range of motion of a joint
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| 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
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| Vertebra | One of the ring-like bones that make up the spine; provides structural support, helps protect the spinal cord, and aids in movement
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| Intervertebral disk | Fibrous, gel-filled disk found between vertebrae that acts as a shock absorber and allows the spine to move
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| Body mechanics | Application of basic mechanical principles to the human body
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| Posture | Position of body parts in relation to each other
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| Body composition | Relative proportions of muscle, fat, bone, and other vital tissues; often expressed in terms of fat and fat-free body mass
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| Percent body fat | The proportion (percentage) of total body weight that is fat
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| Essential fat | Fat necessary for normal body functioning; found in nerves, cell membranes, bone marrow, the central nervous system, and other organs
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| 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
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| Visceral fat | Storage fat found around and between organs in the abdomen
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| Subcutaneous fat | Storage fat found just under the skin
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| Metabolism | All the processes required to maintain body functioning
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| Resting metabolic rate | The energy required to maintain essential body processes at rest
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| Overweight | Body weight above the recommended range suggested for good health
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| Obesity | A serious degree of overweight characterized by an excessive amount of body fat
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| 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
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| Body image | An individual’s subjective mental representation of his or her body, including thoughts, attitudes, emotions, and perceptions
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| Body dysmorphic disorder (BDD) | A psychological disorder characterized by extreme preoccupation with an imagined defect in appearance
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| Muscle dysmorphia | A form of BDD more common in males, characterized by preoccupation with perceived lack of muscularity
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| 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
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| 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
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| Macronutrients | Nutrients that must be consumed in fairly large amounts and that provide calories
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| Micronutrients | Nutrients needed in small or trace amounts; vitamins and minerals are typically categorized as micronutrients
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| 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
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| 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
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| Energy density | The amount of energy (calories) in a food per unit of weight
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| 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
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| Carbohydrates | A category of essential nutrient that includes sugars, starches, and dietary fiber
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| 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
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| Glycogen | A form of stored glucose; primarily found in skeletal muscle and the liver
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| 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
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| Added sugars | Simple carbohydrates added during processing and preparation of foods
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| Complex carbohydrates | Carbohydrates containing chains of many sugar units; starches and dietary fiber
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| Legumes | Cooked seeds of dried beans and peas; examples include white, black, and pinto beans, lentils, and chickpeas; dried forms are also called “pulses"
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| Whole grain | The entire edible portion of a grain kernel, including the bran, germ, and endosperm
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| Glycemic index (GI) | A scale that quantifies the effect of consumption of a carbohydrate-containing food on the level of glucose in the blood
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| 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
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| Dietary fiber | Complex carbohydrates that cannot be broken down by the digestive system
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| 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
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| Insoluble fiber | Form of dietary fiber that binds water but does not dissolve; it adds bulk to the diet and improves elimination
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| Protein | A category of essential nutrient; a compound made of amino acids
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| 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
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| Complete proteins | Dietary sources of protein that provide all the essential amino acids; found in animal foods and soy
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| Incomplete proteins | Dietary sources of protein that are missing one or more essential amino acids; found in plant sources of protein
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| Fat (dietary) | A category of essential nutrient; an organic compound made up of fatty acids; lipid
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| Triglyceride | Major form of fat found in foods and stored in the body, consisting of three fatty acid molecules and a glycerol molecule
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| 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
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| 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.
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| 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
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| 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
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| Dietary cholesterol | A waxy substance found in the cell walls of animal tissues; in humans, produced by the liver and consumed in animal products
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| Phytosterol | A plant-based compound that competes with dietary cholesterol for absorption by the body, resulting in lower blood cholesterol levels
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| Vitamins | Organic (carbon-containing) compounds needed in small quantities by the body for normal functioning
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| Minerals | Inorganic compounds essential for normal metabolism, growth and development, and regulation of cell activity
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| 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
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| 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
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| Antioxidant | A compound that protects cells from damage by free radicals by reacting with them or counteracting their effects
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| 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
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| Phytochemical | A naturally occurring chemical found in found in plant foods that may help prevent or treat chronic disease
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| Osteoporosis | Loss of bone mass and density, causing bones to become fragile
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| 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
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| 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
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| 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
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| Vegan | A dietary pattern composed exclusively of plant foods, with no animal products
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| Lcto-vegetarian | A dietary pattern composed of plant foods and dairy products
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| Lacto-ovo-vegetarian | A dietary pattern composed of plant foods, eggs, and dairy products
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| 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
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| 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
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| Foodborne illness | An illness caused by consuming foods or beverages contaminated with disease-causing organisms
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| Pathogen | A microorganism that causes disease, such as a virus or bacterium
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| Allergen | A substance that is capable of producing an allergic reaction in the body’s immune system; most food allergens are proteins
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| Eating disorder | A severe disturbance in eating patterns and behavior involving insufficient or excessive food intake
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| Anorexia nervosa | An eating disorder characterized by extreme thinness, intense fear of gaining weight, distorted body image, and disturbed eating behaviors
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| 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
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| 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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