NDFS 100 Exam 3 BYU

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117 Terms

1
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What are the major roles of water?

Transports nutrients; dissolves amino acids, glucose, minerals, etc. to be excreted; coolant; cleansing agent.

2
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What factors increase fluid needs?

Alcohol; cold weather; breastfeeding & pregnancy; surgery, blood loss, burns, medications, etc; children; elderly; certain diseases; forced air environments -- airplanes, sealed buildings, etc.

3
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Hard water is high in what?

Calcium and magnesium

4
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Soft water is high in what?

Sodium

5
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What foods can be sources of water?

Celery and lettuce

6
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What are examples of surface water?

Lakes, rivers, reservoirs

7
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What are surface waters exposed to?

Acid rain and pollution

8
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What things can remove contaminants from surface water?

Plants, microorganisms, and sunlight

9
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What can ground water be contaminated by?

hazardous waste, dumps, oil and gas pipelines, sewage

10
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Where is ground water found?

Underground

11
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What type of water takes longer to decontaminate?

Groundwater

12
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What is the main function of calcium?

Strong bones and teeth

13
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What are other functions of calcium?

Nerve transmission, blood pressure & clotting, muscle contraction

14
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What are calcium food sources?

Dairy, green vegetables

15
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What are calcium toxicities?

Constipation, lowered absorption of other minerals (especially Iron), kidney stones

16
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What is the main function of magnesium?

Assists more than 300 enzymes

17
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What are other functions of magnesium?

Muscle function, bone mineralization

18
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What are magnesium food sources?

Nuts, legumes, seafood, dark green foods, dark chocolate

19
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What are the functions of sodium?

Muscle contraction, fluid balance, nerve transmission, acid-base (pH) balance

20
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What are sodium food sources?

Salt, processed (fast) food, condiments and seasonings

21
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What are sodium toxicities?

Hypertension (high blood pressure), increased risk for heart disease and stroke.

22
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What is the main function of potassium?

Muscle contractions

23
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What are other functions of potassium?

Fluid & electrolyte balance, maintaining steady heartbeat

24
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What are potassium food sources?

Fruits and vegetables

25
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What is the main function of iodine?

Thyroid regulation

26
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What is the other function of iodine?

Metabolic rate

27
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What are iodine food sources?

Seafood, fast food, baked food, milk, salt and sea salt (if iodized)

28
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What are iodine deficiencies?

Goiter (thyroid neck growths) stunted physical and mental growth

29
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What is the function of iron?

Hemoglobin & myoglobin

30
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What are food sources of heme iron?

Animal Meat (red)

31
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Which iron is easily absorbed?

Heme iron

32
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Where is non-heme iron found?

All foods other than meat

33
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Which type of iron is NOT easily absorbed?

Non-heme iron

34
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What helps iron absorption?

Vitamin C

35
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What is iron-deficiency called?

Anemia

36
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What inhibits iron absorption?

Coffee, tea, milk (Tannins, phytates, & fiber)

37
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What are iron toxicities?

Hemochromatosis: increased iron absorption

38
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How do you treat hemochromatosis?

Use inhibiting factors

39
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This is fatal for kids:

Iron toxicity

40
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What is the main function of zinc?

Growth

41
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What are other functions of zinc?

Wound healing, sperm production, taste perception.

42
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What are food sources of zinc?

Protein foods (meat, grains, etc)

43
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What is zinc deficiency associated with?

Stunted growth, lowered immune system, delayed sexual maturation

44
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What is the main function of fluoride?

Strengthens tooth enamel, protects teeth from acid

45
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What are sources of fluoride?

water, dentists

46
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What is fluoride toxicity?

Fluorosis - dark spots on teeth

47
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What is the function of selenium?

Part of antioxidant enzyme system

48
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Who is at most risk for calcium deficiencies?

women -- postmenopausal & athletes

49
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Who is at most risk for magnesium deficiencies?

US diets are often insufficient

50
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Who is at most risk for iodine deficiencies?

People in underdeveloped countries with poor diets or no access to foods with proper nutrients (not US)

US young women barely meet requirements

51
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Who is at most risk for iron deficiencies?

women

52
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Who is at most risk for zinc deficiencies?

Vegans and vegetarians

53
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Can you get toxicities and deficiencies from selenium?

Deficiencies are rare, but toxicities can occur

54
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What are risk factors for osteoporosis?

Older people, females, thinner people, genetics, smoking and alcohol, calcium and vitamin D intake

55
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How to prevent osteoporosis:

get plenty of calcium when young

56
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How to treat osteoporosis:

healthy diet, adequate exercise

57
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What are healthy weight loss strategies?

Lose weight slowly, follow USDA guidelines for eating, increase physical activity, diet safely

58
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What can rapid weight loss (over 2 lbs/week) result in?

Loss of water, bone minerals, and muscle tissue

59
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What are the components of energy expenditure?

Basal Metabolism, physical activity, thermic effect of food

60
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What is the Basal Metabolism?

Energy required to perform involuntary activities such as circulation, respiration, maintaining body temp, hormone secretion, nerve activity, new tissue synthesis

61
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Define physical activity:

Energy needed to carry out voluntary activities

62
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Define Thermic effect of food:

energy required to digest/metabolize foods eaten

63
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Factors that affect BMR?

Age (higher in youth)

height (higher in taller people) growth (higher in children and pregnant women)

body comp (higher in more lean tissue)

Fever (raises)

Stress (Hormones raise)

Environmental Temperature (adjusting to temp raises)

Fasting/starvation/malnutrition (lowers)

64
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What is underweight BMI?

Less than 18.5

65
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Healthy BMI?

19-24

66
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Overweight BMI?

25-29

67
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Obese BMI?

30-39

68
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Extreme obesity BMI?

40-54

69
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How to calculate BMI w/weight in kg?

weight (kg) / height (m)^2

70
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How to calculate BMI w/weight in lbs?

weight (lbs) x (703/(height(in)^2)

71
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What do BMI calculations do?

Take into account height and weight to determine what category we fit into

72
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In feasting, what happens with protein?

broken down into amino acids to replace lost protein or build muscle

73
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In feasting, what happens with excess amino acids?

Used for energy or converted to glucose or fat. Nitrogen is excreted

74
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In feasting, what happens with fat?

It is broken down into glycerol and fatty acids, which are stored

75
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In feasting, what happens with carbs?

Broken into sugar. Excess may be built up to glycogen and stored, used for energy, or converted to fat and stored.

76
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In feasting, what happens to alcohol?

Absorbed and used for fuel or converted into fat

77
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What happens to liver and muscle glycogen stores when you fast between meals?

broken down in the body to glucose and then used for energy.

78
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What happens to body fat stores when you fast between meals?

broken down into fatty acids and used for energy

79
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What happens to protein during chronic fasting (over 24 hours)?

Body breaks down amino acids to form glucose when liver's glycogen stores are depleted.

80
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What happens to fat stores during chronic fasting (over 24 hours)?

Body converts fat into ketone bodies (ketosis) that the nervous system, tissues, and brain can use.

81
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Where can you get energy but not glucose from?

fatty acids and ketone bodies

82
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What are characteristics of anorexia nervosa?

Self-starvation, disturbed perception of body weight and shape

83
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What are consequences of anorexia nervosa?

Body sees it as severe malnutrition- weak bones, stunted growth, loss of lean tissue, anemia, neurological consequences, depression

84
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Treatment of anorexia nervosa:

Psychological counseling

85
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What doesn't help when treating anorexia nervosa?

Explaining the need for calories

86
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What are characteristics of Bulimia Nervosa?

Binge eating, vomiting or fasting, false perception of weight and shape

87
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What are consequences of bulimia nervosa?

Fluid and electrolyte imbalance, abnormal heart rhythms, kidney failure, damaged teeth

88
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How to treat bulimia nervosa:

Psychological counseling, nutrition counseling

89
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How to diagnose bulimia nervosa:

must happen regularly/often

90
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What are the components of the female athlete triad?

Eating disorders, osteoporosis, amenorrhea (diminished hormones)

91
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What are the benefits of fitness?

Improved body composition and bone density, enhanced resistance to sickness, lowered risk of some cancers, longer life and higher quality of life

92
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How often should we engage in physical activity?

Every day

93
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How often should we engage in moderate or vigorous activity?

5+ days a week

94
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how often should we engage in strength activities?

2+ days a week

95
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What does the body use in low/moderate intensity exercises (aerobic)?

glucose and fatty acids for fuel

96
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What does the body use in high intensity exercises (anaerobic)?

ONLY glucose

97
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What do anaerobic exercises produce?

Lactic acid that will be metabolized later

98
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Glycogen is used for energy during exercise for how long?

The first ten minutes

99
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Blood glucose is used for energy during exercise for how long?

Between 11 and 20 minutes

100
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Fatty acids are used for energy during exercise for how long?

more than 20 minutes