Human Health & Disease - Exam 2

Dietary guidelines for American provides scientifically based…

Designed to promote …

To translate dietary reference intakes (DRIs), USDA publishes…

First published in …

Diets and exercise recommendations

Health and reduce risk of chronic disease

Myplate which is graphic nutritional tool that can be customized

1980 & revised every 5 yrs by USDA or US dept3 of agriculture

Food & Drug administration developed…

To indicate how particular food contributes to …

Added sugars are sugars added during…

How many calories are used as guide for general nutritional advice?

Daily values used on food labels

Recommended daily intake of major nutrients in 2000 calorie diet

Processing

2,000

FDA label includes …

To be labeled healthy, food products must include at least…

And limited in…

Food labeling modernization act of 2023 proposed …

Intended to communicate…

Serving size, calories, added sugars, milligrams, & daily values

One of recommended USDA guidelines for dairy, whole grain, fruits

Amount of saturated fat, sodium, and added sugars

Front of package labeling

To consumers high levels of sodium, sugar, and saturated fat

In daily value < or equal to 5 is considered; > or equal to 20 is …

Things we want to be low in daily value is …

Thing we want to be high in daily value is …

Low; high

Saturated fat, sodium, added sugar

Iron, potassium, fiber, vitamin D, calcium

Sell by label has caused…; so USDA

Use by notifies consumers when…

Best used by is subjective guess by manufacturers as to when…

Health supplement labels should not be trusted as they use…

Food waste over confusion; encourages use by and best used by

Perishable foods are no longer safe to eat

Food is at peak flavor and how long it’ll look best on grocery shelves

structure function claims for misleading medical claims

Can only survive…

Water is needed to …

It helps regulate..; carries …; and …

A few days without water

Digest, absorb, and transport nutrients

Body temperature; waste products out of body; lubricates moving part

Fluid balance is ….; maintained through …

Electrolytes are minerals that …

Electrolytes include …

Right amount of fluid inside and outside each cell; electrolytes

Carry electrical charges and conduct nerve impulses

Sodium, potassium, chloride

Water supply in US is …

EPA sets standards for…

FDA regulates bottled water only…; about …

Federal regulations don’t require bottled water companies to …

Bottled water has been found to have…; it lacks…

Well regulated by environmental protection agency or EPA

Water quality and inspects water supplies for bacteria/toxic chemicals

If shipped across state lines; 70% is bottled in same state so exempt

List how water was purified

Contaminants; fluoride which is important to prevent teeth decay

Adults generally need …

If you expend 2000 calories a day, you …

Dietary reference general water intake for adult females is …

Room temp water bt…; is more…

1 to 1.5 ml of water for each calorie spent in day

Require 2-3 liters or 8-12 cups of fluid

11 cups per day & 15.6 cups for adult men

50 & 72 Fahrenheit; effective at hydrating body than cold water

Cold water causes blood vessels around …

Room temp water helps…

Cold water …

Room temp water …

Stomach to constrict decreasing absorption

Relax stomach increasing absorption

Solidifies fat making it more difficult to digest

Does not solidify fat reducing risk of clogged arteries

USDA recommends…; there are concerns about …

Which can …

Mercury may cause …

Pregnant women should not consume more than …; & avoid…

2 servings of fish per week; contamination w/ mercury & pollutants

Accumulate in tissue or certain types of fish

Fetal brain damage

12 ounces of fish & shellfish per week; certain types of fish

Macronutrients include …; micronutrients include …

Minerals are ….; that are needed by …

Important in building…; helping …

Also helps in maintaining …

Water, carbs, protein, and fat; vitamins and minerals

Naturally occurring inorganic substances; body in small amounts

Strong bones & teeth; vitamins & enzymes carry metabolic processes

Proper functioning of most body systems

Bodies need…; itt needs more than …

Which are…

Body needs less than …

Which are…

20 essential minerals; 100 mg daily of each 6 macrominerals

Calcium, chloride, magnesium, phosphorus, potassium, sodium

100 mg daily of each of micro minerals or trace minerals

Chromium, cobalt, copper, fluorine, iodine, iron, manganese, molybdenum, nickel, selenium, silicon, tin, vanadium, zinc

Varied & balanced diet provides …

as these insoluble environments…

Vitamins occur in …; and needed…

Vitamins are …; are …; aid in…; help maintain…

All essential minerals so mineral supplements aren’t recommended

Can build up in body and become toxic if consumed in excess

Nature; in body only in small amounts

Organic; catalysts; chemical reactions; immune, nervous, bone systems

Bodies need at least…

Which are …

A, D, E, K are …; rest are…

11 specific vitamins

A, C, D, E, K, B complex vitamins (thiamine B1, riboflavin B2), niacin, B6, folic acid, B12

Fat soluble; water soluble

Fat soluble can be …; if you consume larger amounts, you can…

Excess water soluble vitamins are …

Most water soluble don’t cause…; but vitamin B6 & C can…

Toxicity usually occurs only when these substances are taken as…

People who might need vitamin/mineral supplements include…

Stored in liver or body fat; reach toxic levels over time

Exerted in urine and must be consumed more than fat-soluble

Toxicity; build to toxic levels if taken in excess

Supplements

People w/ deficiencies, people w/ low energy, excessive menstruation

Egg whites contain fewer…; but are lower in …

Whole eggs are …

By only eating egg whites, you miss out on important micronutrients…

Eat egg yolk in …

General recommendation is healthy people can safely eat about…

Egg yolks are high in …

Calories, fat, cholesterol; protein, vitamins, minerals

Nutrient-dense food containing macronutrients and micronutrients

Carotenoids like lutein & zeaxanthin vital for eye health, choline, folate

Moderation

6 whole eggs a week

Vitamins B12, riboflavin, A, D, K

Nutrients are best retained by methods that …

Small amount of water contained in food is used in microwave …

Bisphenol (BPA) is used to make…; phthalates (PHA) is used to make

It can include …; food wrapped in plastic when microwaved …

Due to concerns, FDA requires…

Heat food in shortest time & limit liquid used in process

to steam food from inside out, which effectively retain nutrients

Clear, hard plastic; plastic soft and pliable

Possible endocrine disrupters; may cause BPA & PHA to leach in food

Containers to be tested for microwaves

Carbs are body’s…; fuel most of …

Used by muscle cells during…; only source of energy for …

Carbs are foods we think of as …; come exclusively from…

Most carbs and other nutrients come from …

Main source of energy; body’s cells during daily activities

High intensity exercise; brain cells, RBCs, and other types of cells

Sugars & starches; plants

Grains, seeds, fruits, vegetables

Carbs are divided into…; simple carbs are easily digestible …

Six simple carbs or sugars are…

Sugars are absorbed into …

Glucose is main source of …; also travels to …; can be stored as…

Sugars with scores of 1.0 or higher are …

Simple carbs & complex carbs; composed of 1 or 2 units of sugar

Glucose, fructose, galactose, lactose, maltose, sucrose

Bloodstream and travel to body cells to be used for energy

Energy for brain & nervous system; liver & muscles; glycogen

More likely to contribute to obesity, high blood pressure, diseases

Complex carbs is composed of …; includes…

Starches occur in …; must be broken down into…

Whole grains are often refined to make easier to …

Refined carbs include…

Recommended daily amount of carbs is …

AMDR for carbs is …; which amounts to … in 2000 calorie diet

Multiple sugar units; starches and dietary fiber

Grains, vegetables, fruits; single sugars in digestive system

Digest but this could remove many minerals

White rice, white bread, pasta, pastries, sweet desserts

130 grams for males and females aged 1-70 years old

45-65% of daily energy intake; 225-325g

Fats are …; & principle form of …

Fats in food provide …; provide…

Assist in …

Fats or lipids are composed of …; these acids are in 3 groups …

Concentrated energy source; stored energy in the body

Essential fatty acids; material for cell membranes & myelin sheaths

Absorption of fat-soluble vitamins & affect texture, taste, smell of food

Fatty acids; saturated, monounsaturated, polyunsaturated

Saturated fats remain …; includes…

Monounsaturated are …; primarily in …

Polyunsaturated fats are …; found in…

Dietary guidelines recommend less than …

AMDR for fat is …

Solid or stable at room temp; butter, cream, cheese, fatty beef

Liquid at room temp but somewhat solidified when refrigerated; olive

Liquid at both room temp & in refrigerator; fish, salmon, trout

10% of daily calories should come from saturated fats

20-35% calories consumed

Trans fatty acid is produced through…

This is used to …

Trans fat are believed to pose risk to …

Examples include …

AMA recommends … come from saturated; and less than …

Hydrogenation where liquid vegetable oils are turned into solid fats

Prolong food’s shelf life

Cardiac health similar or even greater than saturated

Crackers, cookies, chips, caked, pies

7-10%; 10% come from saturated fats

Protein is used to …; also forms …

Constructed from …; there are …

Called …; and must be …

Those that can be …

Food sources of protein include …

Build & maintain muscles, bones, body tissues; enzymes

20 different amino acids; 9 the body cant produce on its own

Essential amino acids; supplied by foods

Produced by body are called nonessential amino acids

Animal and plant proteins

Animal proteins include …

They are …; meaning they contain …

Vegetable proteins include …

They are …; meaning they contain…

Meat, fish, poultry, milk, cheese, eggs

Complete proteins; ample amounts of all essential amino acids

Grains, legumes, nuts, seeds, vegetables

Incomplete proteins; small amounts of essential amino acids

Body organ functions may be…

AMDR for protein is …; need for protein is based on …

So larger the body…; healthy adult typically needs…

Food deserts are …; where at least …; has low access to …

Compromised if not enough essential amino acids consumed

10-35% of daily calories consumed; body weight

More protein needed; 0.8g protein for every kg of body weight

Low-income areas; 500 people; supermarket or large grocery store

ACSM recommends people set their …

ACSM stands for…

Way to measure max heart rate is by …

80% of 200 is …; 55% of 200 is …

Target heart rate at 55-80% of maximum heart rate

American college of sports medicine

Subtracting 220 from age

160; 110

Number of steps 5 days a week that expends optimal 2000 cals?

Steps per day prevents …

Significant health benefits are achieved by…

Increase …

10,000

Premature death

4000 steps per day

Number of steps by 500 till you get to 10,000

Overexertion is when exercise session …

Warning signs include …

Physical activity over lifetime leads to …

Inactivity puts people at risk for …

Has been too intense

Pain or pressure in left or mid chest area, jaw, neck, left shoulder

Lowered risk of heart disease, type 2 diabetes, breast & colon cancer

Heart disease, obesity, diabetes, some cancers, chronic pain

To avoid fainting after exercising, there should be a minimum of …

Pooling of blood in extremities may …

Momentarily …

This can lead to …

5-10 minutes should be devoted to cool down

Temporarily disrupt to reduce return of blood to heart

Depriving your heart and brain of oxygen

Fainting or even a coronary abnormality may result

Benefits of exercise include …; improve functioning in…

Makes developing …; stimulates growth of …

Improves…

Exercise influences…; decreases…; relieves…; improves…

Both overuse & soft tissue injuries have often been treated with…

Longer lifespan; almost every body system from cardio to skeletal

Bone denser & stronger than bone tissue expelled; new cells

Learning, concentration, and abstract reasoning

Mood; risk of depression/anxiety; stress; overall quality of life

RICE

R stands for…; I stands for…; C stands for…; E stands for…

Treatment means immediately…

Applying …

Compressing ..

and …

Rest; ice; compression; elevation

Stopping activity

Ice to affected area to reduce pain and swelling

Area w/ elastic bandage to reduce swelling

Elevating it to reduce blood flow to area

How many minutes of moderate-intensity exercise is recommended?

How about for vigorous intensity exercise?

US department of health and human services also recommend…

150 minutes

75 minutes

Move more and sit less

FITT principle includes the …

Key to fitness training is the body’s ability to …

More you exercise, the …; amount of exercise called …

Exercise too little and …; exercise too much & may be…

Four dimensions of exercise

Adapt to increasing demands by becoming more fit

Fitter you become; overload is significant

Fitness level wont improve; susceptible to injury

In fitt, F stands for …; which is…

I stands for …; which is …

T stands for …; which is…

T stands for …; which is…

Cardiorespiratory fitness is the ability of …

Frequency; number of sessions per week

Intensity; level of difficulty of each exercise

Time; duration of each exercise

Type; type of exercise

The heart & lungs to efficiently deliver oxygen & nutrients to cells/muscles via the bloodstream

(Frequency) In general, you must exercise

(Intensity) includes…

Target heart rate zone is point at which you are…

(Time) generally, exercise sessions should last from…

Aerobic exercise is …

Twice a week to experience improvements

Target heart rate & heart rate reserve

Stressing your cardiorespiratory system for optimal benefit

15 to 60 minutes while 30 minutes is a good goal

Brisk physical activity that increases circulation of oxygen

Complex factors that contribute to weight gain is…

Other factors include …

Genetic mutations can affect …

Individual, genetic, social, and environmental components

Where you live, food, resources you have access to, community norm

Obesity, thyroid disorders, stress, gut, gut microbiome, age, gender

Body mass index is …; used to estimate health …

Body composition is important measure in …

Components that make up body mass & ratios & contribute to health..

Measure of weight relative to height; significance of body weight

Assessing and improving health

Fat tissue, lean soft tissue, bone and total body water

BMI is not a great way to determine healthy weight because it …

Ways to measure fat or …

Adding BMI and body composition together leads to …

doesn’t take into account age, gender, body composition

body scan, hand caliper, pinch test 

More accurate health description

Body fat is …; for men healthy range is …; although for athletes…

For women, healthy range is …; for athletes range is …

Excess body fat is cause of …; excess body fat …

Some of these proteins influence …

Underweight can be …; people w/ low BMI have increased risk of …

Essential for vital hormone function; 8-24%; 5-10%

21-35%; 15-20%

Increased health risk; enlarges & alters balance & proteins produced

Insulin production & contribute to alterations in levels of insulin

Serious; dying prematurely, sudden weight loss, depression

US cultures places …; US social & cultural messages position…

Everyday we see…

Internalization of unrealistic social ideals can create sense of …

Exposure to unrealistic and narrowly defined ideal body type increase

Premium on appearance; heterosexual & cisgender as dominant

Hundreds of images & messages based on how we should look/live

Inadequacy & distress

Body dissatisfaction & increases risk for negative health consequence

Disordered eating behaviors are eating patterns that …

Can include …

Eating disorders are …

Can be…

Interfere w/ health quality of life

Restrictive dieting, skipped meals, occasional binge eating, purging

Chronic illnesses that jeopardize physical & mental health

Life-threatening

Anorexia nervosa do not have …; are more likely …

At same time, they are…; appear…; carries…

Symptoms include …

Criteria includes limited…; fear of…; distorted view of …

Lack of appetite; obsessed with food

Starving themselves; ultra-thin or emaciated; highest death rate

Low body weight, excessive food activity, abnormal eating behaviors

Calorie intake; weight gain; self & lack of recognition of seriousness of health issues

Bulimia nervosa eats …; then uses a …

To rid …

Usually are ..; but have…

Always worrying about …

Criteria includes recurring…; unhealthy behaviors to…; disordered…

Huge amount of food at one sitting; inappropriate method

Calories they consumed by either purging or excessive exercise

Normal weight or overweight; disturbed body size perception

Eating or being overweight, negative body image, eating large amount

Pattern of eating a lot; compensate for food intake; occurs weekly

Binge eating disorder is increasingly recognized as …

Includes …

Can be …; can’t stop eating…

Criteria includes recurring pattern of…; rapid…; eating…; disordered

Psychological disturbance associated w/ weight fluctuation & obesity

Binge eating behaviors w/o vomiting or purging

Normal weight, overweight, or obese; once u start or once full

Eating more than most; eating; alone due to embarrassment; eating weekly

One drink is defined by national institute on alcohol abuse as …

Which is amount contained in about …

Proof refers to …

Low risk drinking is no more than …

For women, it means no more than …

0.5 ounce of alcohol

12 ounces of beer, 5 ounces of wine, 1.5 oz hard liquor

Alcohol content of hard liquor

14 drinks per week and no more than 4 drinks on any one day

7 drinks per week and no more than 3 drinks on any one day

Alcohol on our bodies alters …

Particularly affects…

It is a …; leads to feelings of …; experience impairments in …

Leads to …

Brain chemistry & changes neurotransmitter functions

Cerebellum and prefrontal cortex

Central nervous system depressant; depression; thinking, balance

Heart disease, stroke, liver disease, lung damage

Faster absorption of alcohol into blood results in …

Factors that affect alcohol absorption rate include …

In food, it is because …

In gender, it is because…

Quicker increase in blood alcohol concentration

Food in stomach, gender, age, body fat, drug interaction, tolerance

Food slows movement of alcohol into small intestine

Women absorb more quickly than men

Tobacco is the …

More than …; are projected to …

About …; produced in burning tobacco leaves are …

Can cause …

Leading preventable cause of death

1 million of about 20 million college students; die prematurely from it

70 of substances; carcinogenic w/ most harmful being tar, nicotine

Heart disease, respiratory diseases, brain shrinkage, fertility problems

Vaping by college students have…; manufacturers claim they are…

Provides a …; is …; causes…; inflames…; can cause…

Also cause vapor tongue where some vaping products contain…

Increased; safer alternative to smoking cigarettes

Nicotine hit; dangerous; lung diseases; lung tissue; popcorn lungs

High levels of chromium, lead, nickel that coat the tongue

US Congress passed …

Which gave FDA power to …

Fruit & flavored cigarettes are now …

FDA proposed …

Family Smoking Prevention & Tobacco control act

Regulate tobacco & ban variety of once-legal cigarettes

Prohibited due to concerns that they appealed to children

Ban on menthol cigarettes & flavored cigars

Nicotine replacement therapy is controlled nicotine to reduce…

Increased…

Tobacco control act of 2009 granted …

Federal food, drug, cosmetic act was amended to increase…

Daily nicotine w/ minimal withdrawal symptoms, therapy, nutrition info

Tax on tobacco products

Authority to FDA to regulate tobacco products for protection of public

Federal minimum age for purchase of tobacco products from 18-21

In 2022, estimated …

Drugs include …

Percentage of drug usage is highest among…

How are drugs taken?

Things that affect tobacco usage?

14.2 million people used drugs in past year

Alcohol, caffeine, aspirin, nicotine, cocaine, hallucinogens, sedatives

18-25

Orally, injection, inhalation, application to mucous membranes & skin

Ban advertising, warning labels, limit fruit flavored in stores

Orally takes…; it is the …

Injection includes …

Inhalation takes…; Application to mucous membranes takes…

Application to skin is…

20-30 min; simplest way to take drug but most complicated to enter

Intravenous, intramuscular, subcutaneous

7-10 seconds; 3-15 minutes

Rapid absorption

Cocaine is a …; heightens …

Inhibits …; provides…; introduced as remedy for …

Still used as…; most uses are…; can lead to …

Power central nervous system stimulant; alertness

Appetite & need for sleep; pleasure; number of ailments

Local anesthetic; recreational; arrhythmias, respiratory distress, violent behavior, psychosis, convulsions, coma, even death

GHB is a …; called…

It is a …; that produces feelings of …

Can be made in several forms including…

Usually takes effect within…; & lasts from..

Sometimes referred to as …; when combined w/ alcohol can lead to ..

Date rape drug; gamma hydroxybutyrate

Central nervous system depressant; pleasure & sedation

Clear, tasteless, odorless liquid

15-30 minutes; 3-6 hours

Club drugs; life threatening conditions

Psychoactive drugs are substances that cause changes in …

Can alter …

Used for both…

Examples include …

Brain chemistry

Consciousness, perception, mood, and thought

Medical & non-medical purposes

Ritalin & cocaine