K32 Exam 3
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| Nutrition (Def) | science that studies the relationship of
foods to optimal health and performance
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| If proper nutrition is practiced the foods we eat will... | -supply all essential nutrients for tissue function, maintenance, growth and repair
-provide enough macronutrients for energy necessary for work and physical activity
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| Diseases of dietary excess and imbalance are among leading causes of death in the US (T/F?) | True
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| What diseases are linked to bad diets and chronic diseases? | Coronary heart disease, high blood pressure, obesity, diabetes II, osteoporosis
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| High sodium contributes to... | increased blood pressure
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| Is one has low iron in blood, they will have | anemia
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| Fuel nutrients such as CHO, fats and proteins release their energy... | during their breakdown in the cells
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| Regulatory nutrients such as vitamins, minerals, water... | -DO NOT provide energy
-act as regulators in all body processess such as:
-digestion
-muscle contraction, nerve conduction
-wound healing
-tissue growth
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| Caloric value of food (fuel nutrients) | fat- 9
proteins- 4
carbs- 4
aclohol- 7
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| Simple carbohydrates are... | -often denoted as sugars with little nutritional value
-in soda, candy, cakes
-2 categories (mono, di_
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| Monosaccharides (Glucose) | -natural sugar in foods
-energy source; stored as glycogen (in muscles and liver
-excess stored as fat (in adipose tissue)
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| Monosaccharides (fructose (fruit sugar)) | -occurs naturally in fruits, honey
- converted to glucose in the body
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| Monosaccharides (galactose (milk sugar)) | -produced in the mammary glands of lactating animals
-converted to glucose in the body
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| disaccharides... | -broken down in the body to monosaccharides
-3 majors
--sucrose
--lactose
--maltose
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| complex carbohydrates... | -10 or more linked monosaccharide molecules
examples include glycogen, starches.
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| Starches... | -Are converted to glucose for energy use
-found naturally in grains, seeds, corn, nuts, roots, potatoes, legumes
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| Dietary fiber... | -are plant polysaccharides
-can't be digested (no energy)
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| Sources of d. fib. include... | -leaves
-skins
-roots
-seeds
-whole grain cereals and breads
-fruit
-vegetables
-legumes
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| Lack of fiber has been linked to... | -cardiovascular disease
-cancer
-constipation
-diverticulus
-hemorrhiods
-gallbladder disease
-obesity
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| Increasing fiber to 30/g day significantly reduces risk for... | heart attacks, colon cancer, breat cancer, diabetes
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| Fats are the most concentrated source of energy. (T/F?) | True (9 calories per gram)
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| What are the functions of fat? | -shock absorbtion
-insulation
-energy storage
-store fat-soluble vitamins (A,D,E,K)
-cell membrane integrity
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| Trans fatty acids are... | -solidified fat formed by adding hydrogen to mono and polyunsaturated fats to increase shelf life
-in margarine,spreads,shortening,nut butters, crackers, cookies, dairy products, meats, processed foods, fast foods
-carry a greater health risk than sat f
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| Omega-3 Fatty acids are.. | -polyunsaturated (fish,flaxseed,vegs)
-reduces the risk for blood clots, abnormal heart rhythms, hypertension, heart attack, stroke, inflammation
-reduce chol
-reduce risk for Alzheimers, joint degeneration
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| The basic structural material of the body | Protein
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| What are the functions of proteins | -build and repair tissues
-help maintain body fluid balance
-serve as a source of energy of carb. supply is insufficient
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| There are 20 different amino acids, 8-9 of which are essential these must be... | consumed in foods
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| There are 20 different amino acids, 11-12 of which are non-essential these can be... | synthesized if food proteins in diet provide enough nitrogen
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| Complete proteins... | ...contain all essential a.a.'s
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| Incomplete proteins... | are missing 1 or more essential a.a.'s
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| Too much protein in the diet is linked to... | heart disease and cancer
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| The only vitamins that CAN be synthesized are... | (A,D and K)
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| Water soluble vitamins are... | (B complex, C)
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| Minerals are found... | In all cells, especially in hard tissues such as bones nails and teeth)
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| The 4 most commonly mentioned minerals are... | -Ca (osteoporosis)
-Fe (Anemia)
-Na (hypertention)
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| Water is by far the most important nutrient, what are the roles of water in the body? | -Solvent for chem. rXns
-maintenance of blood consumption
-temperature regulation
-digestion/absorption of nutrients
-transport of nutrients/hormones
-removal of waste products
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| Daily in take of water should be... | ... 35/ml/kg a day
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| Men have a greater % of total body weight in water due to... | a higher amount of muscle mass
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| Health Consequences of obesity | -20% annual mortality rate
-2nd leading cause of preventable death
-epidemic
-critical public health prob. of 21st century
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| Average weight of American adults between ages 20 and 74 has increased by ____ LBS since 1965 | 25 LBS
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| People 30 or more pounds overweight during age 30-49... | lose about 7 years of life
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| people 10-30 LBS overweight... | lose about 3 years of life
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| Severe obesity (BMI > 45) at a young age may cit lifespan by... | 20 years
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| A weight reduction of 5 to 10 percent... | can reduce the risk of heart disease, hypertension, high cholesterol and diabetes.
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| People who have a few extra LBS of weight but who are otherwise healthy and physically active, exercise regularly, and have good diet... | may not be at a greater risk for premature mortality.
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| Extreme leaness has been linked to... | -heart damage
-gastrointestinal problems
-shrinkage of internal organs
-muscle wasting
-fatigue
-damage to nervous system
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| What % of the US pop. is underweight? | 14
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| What are the components of total daily energy expenditure? | RMR- 60-70 %
TEF- 5-10 %
PA- 15-30 %
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| What are the effects of aerobic exercise on energy balance? | -increased energy expenditure
-decreased fat mass
-increased lean body mass
-increased RMR
-decreased %fat
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| With aerobic exercise, weight loss becomes apparent after... | the lean component stabilizes
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| Within in the hypothalamus, there seems to be an WRM (weight-regulating mechanism) that has a setpoint for regulating... | -appetite
-fat stored
-body weight
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| If body wt. decreases... | setpoint senses chage and then triggers weight regulating mechanisms to increase appetite.
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| The brain will not be satisfied until the set number of calories and nutrients... | have been registered.
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| Resistive exercise will... | offset the typical adult weight gain of 1-2 LBS a year.
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| Resistive exercise will increase... | energy expenditure
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| When one experiences caloric restriction without any form of exercise... | they will be fatter at the same body weight as an end result.
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| When one experiences caloric restriction with weight exercise... | They will be leaner at the same body weight
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| Resistive exercise by itself in __________ in decreasing weight | ineffective
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| The most effective way of decreasing fat % is by... | -Aerobic and resistive exercise in collaboration with moderate caloric restriction
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| Summary of exercise benefits |
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